Monday 7/22 CTF at PCF

CrossFit Total day!!! Last time we did this was in September. On one hand, I’m like eff yeah, 10ish months of improvement, going to have a huge PR on this. But I also have to remember that I had my stupid elbow injury, and I’m still dealing with those setbacks. So I went in knowing I could PR my squat, at least match my deadlift, and hopefully match my strict press, but that was iffy. Here’s info about the CFT:

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.

Lifts must be done in that order. Once you warm up, you will have only three attempts to set a 1RM in each lift.

Strategy on the CFT from Mark Rippetoe (inventor of the CFT): The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two.

Read more about the CFT here.

CrossFit Total (previous on 9/27/12: 357.5 lbs): 400lbs! PR!

  • Squat (125 lbs): (135 safety warm-up)-140-150-155: 155lbs.
  • Press (57.5 lbs): (57.5 safety warm-up)-60-62.5 fail-62.5 fail: 60lbs.
  • Deadlift (175 lbs): (170 safety warm-up)-175-180-185: 185lbs.

Shit yeah! Huge PR mainly due to the squat, which makes sense since my legs were the only things I could work for first first 2ish months after my injury in March. Deadlift would have probably been higher if I hadn’t completely gassed my legs on the squats, but I’m still happy with it. And for the strict press, holy crap, I’m amazed I had ANY improvement at all! Especially since we’ve been training c&j’s instead of strict presses this cycle. I need to start working on that one at home when I have free time.

I’m so sore from this! Totally unexpectedly, too. I’m always exhausted after working out in the mornings, but at least it’s out of the way and I can focus on finals now! Happy Monday!

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