Monday 1/13 CFT at PCF

cftotalAhhhhhhh. My love/hate relationship with the CrossFit Total. Up until now, I’ve had constant progress. I’m starting to plateau a little, especially since I haven’t been super consistent over the winter. Time to step it up. I want to build back up to 4x a week, plus supplementary stuff at a non-box, but my body has been having a hard time with recovery, so I really need to build up slowly. Ugh CFT. So nervous going into this. Remember: you took December lightly. Remember: you are still healing your ears. Remember: you are not defined by PRs, only how much work you put in. UGH. Bad mental state to go into this!!!

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 7/22/13: 400 lbs): 415lbs.

  • Squat (155 lbs): (135 safety warm-up)-140-155-160 fail: 155lbs, tie with previous.
  • Press (60 lbs): (57.5 safety warm-up)-60-62.5 fail-62.5 fail: 60lbs, tie with previous.
  • Deadlift (185 lbs): (175 safety warm-up)-185-195-200: 200lbs (!!!!!!!!!!!!), 15lb PR on previous.

I have the most mixed feelings on this! But I’m mostly happy, I think. I pulled 200-freaking-pounds for my deadlift, which was one of my specific CrossFit goals for this year!!!!! I can’t believe it!!!! It also felt really good, and like I probably could have gone heavier, but I had maxed out my 3 attempts, and I was starting to round in my back so I didn’t want to push it too much harder. For the back squat, the 160 fail was soooo close. It didn’t honestly feel that heavy, and I was in a good angry brain state to push it, but my torso tipped forward just slightly right as I was exploding out of the bottom and it completely threw me off and I had to ditch the weight. New goals!!! 175 next CFT! And as usual, strict press was the worrrrst and makes me feel like a complete weenie. The rep at 60 felt great and I was sure that I’d be able to put on two more measley pounds, but nope. Pretty wild, since I feel like my shoulders, out of everything, have gotten so much stronger. Meh. It is what it is! That puts me smack between intermediate and advanced on the chart that’s up there. Woop! Hoping to break into advanced next CFT!

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!

Saturday 9/29 CFT at PCF

Holy crap, you guys. Hoooollllyyyy crap!! So if you didn’t read my previous link about what the CFT (Crossfit Total) is all about, I guess I’ll give a brief summary. The CFT is used to asses an athlete’s functional strength. Meaning, there are very few situations in your everyday life where you will be in a bench press situation, but picking up something really effing heavy from the ground, or carrying something heavy on your back are a little more plausible. The CFT is the sum of  the best of three attempts of one rep for the back squat, strict overhead press, and deadlift, preformed in that order, and all done during a single session. You should reach the point of failure at the last attempt for each lift.

So I went into this without having squatted actually at Crossfit in months (since Mondays are squat days and I have dance that night) and have somehow missed deadlifting over the course of a few months, minus a few WODs here and there. I just PRd my press this week, so I wasn’t expecting any huge (or any at all) gains on that. But I figured my goal was to get over 300. 115 BS, 57.5 OHP, 135 DL would put me at 307.5, so as long as I could hold it together and do what I’m normally capable of, I’d get past 300.

Well, I ended up PRing my backsquat by 10lbs, and my deadlift by 40lbs. WHAT?! And I could have done more on the deadlift too, but I had maxed out my reps attempts.

Crossfit Total: 357.5

  • Backsquat: 115(safety)-120-125(f)-125(PR by 10lbs!!). Really got some great tips on depth and technique. I need to try to get in there Mondays.
  • Strict Press: 57.5(safety)-60(f)-60(f)-60(f). This was expected. I’m just glad I could get 57.5 up solidly again.
  • Deadlift: 135(safety)-155-165-175(PR by 40lbs!!). Deadlifting felt really really good. Wish I had time to get higher.

Also, that means I squatted my bodyweight. Hell yes. Well, minus 1.4lbs, but whatever. Close enough! Man, I am so happy with this. I was hoping that I’d be able to push past 300, but never dreamed that it would be that far, considering how long it’s been since I deadlifted for weight. So great. I’m freaking elated. According to this chart, I’m sitting above intermediate. Feeling so good right now. I’m sad that I missed this last year, so I don’t have anything to compare it to. I know what I was at for each of those lifts, so I guess that’s close enough. And wow, what a big difference.

And now we are just about ready to leave to go camping with some friends for the night, and then zip lining and white water rafting tomorrow! Adventure weekend! Yay!