25 January 2009

CFT CrossFit Total.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

This WOD is one of my nemesis, every time I go into this WOD I have something that is an issue, usually my lower back or shoulder. Today, I felt ok, I just was not warmed up enough and was short on time due to the hours of the gym.

My back squat felt good but I failed at a lower than expected weight. I attempted 265 (failed) and finished at 255. Shoulder press- after the WOD at CFNA the other day the HSPU's and L-Pull ups we did snatch's and my shoulders have felt great since then. So today I got a PR at 130lb. which is light for most CF males, but it is an improvement for me because of this ongoing shoulder issue I have. Answer= DO MORE SNATCHES! I like that solution.
I then moved onto the Deadlift which used to be my best lift, until I hurt it competing in that stupid '300' WOD. Now my original PR was 365. today I could only get 315 off the ground. I attempted 335 and 325 in that order and failed at both lifts. So I am sticking with the 315 and came up with a total of a measly 695 which is 50 pounds under my PR of 745. I have a goal of adding 100 pounds to my total, I am referring to my PR. So I would like to hit 845 by next year 2010.
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2 comments:

Pat M said...

There was no way I was going to do the CFT yesterday. My back/shoulders were tight until this morning. Yesterday, I just wanted to ME squat. My wife went to the store, my daughter was asleep, so I did not have ton of time. I was happy with the squat and got greedy with the press. Yeah, I was really feeling it.

The WOD I did today was fun. My son is sick and was napping, so was my daughter and my wife was up all night with them both. The treadmill would have been too loud, so I sub'd skips. 250 took about 1:30, so a little faster then a 400, but when combining the spinning wrist with the snatches...it all caught up that fourth round. Another fun WOD is KB Snatch/Pull-ups 21-15-9 (21KBS each arm). There are a few Greg A videos of this floating around. I have done this with a 35lbs bell, one day I hope to be man enough for the 55lbs bell.

Have a good training week.

25/1/09 20:04
Neil said...

Check out CrossFit of Naperville's Tuesday the 27th video. I think you would like the "swing dips".

27/1/09 11:35

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