The Crossfit Total

Posted on Jan 22, 2007 - 11:21pm by MarkFu in Training Log

After a great weekend at the Certification, I was anxious to do a WOD today, Unfortunately I could not get started until late in the day as I was in Los Angeles longer than expected. By the time I got to the gym, I lost a bit of my fervor, so I decided to just go slow and see where it goes. Well, it went better than expected.

I got pr’s in all three lifts, all at the sixth rep. In the deadlift, I improved by 20# to 340. The squat right now is my weakest of the three lifts improved to 260#, up 5#. The shoulder press improved to 160# lthough I failed at the first attempt. (If the math doesn’t add up it is becasue I got some pr’s in the lift between the two CFT WODs).

My CFT total was 760#, up 45# from the last time I did this, which was also the first time. Coach Rippetoe said to expect a 2-5% improvement and I got a 6.3% bump. I am pleased!

Stats:
Deadlift: 155×3/205/245/275/315/335/340*
Back Squat: 95×5/145/170/215/235/255/255×2/260*
Shoulder Press: 75×2/95/115/135/155/160f/160*

This was a nice workout. It was just me and the weights for most of the time except for the young Newport Harbor athlete, Brian, who came over and shared his love of powerlifting and the Olympic lifts. He is a linebacker and fullback for the football team and a thrower on the track team. Thanks Brian for the squat spot and motivation!

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