I spent a good amount of time this morning figuring out numbers for tonight's workout. I knew I was going to PR on everything and I knew the press was going to be the hardest lift for me. My previous CrossFit Total on July 23rd was 196. Today I finished with 223, that's a 27kg PR! For those of you that don't know, CF Total you're given 3 SRM attempts at the Press, Back squat, and Dead lift. Your total is the total of your best SRM attempt.
For the Press my attempts were 40kg-fail, 38kg (83.6lbs) - PR, 40kg - fail. My old SRM was 35kg, and I've been struggling with this lift during the cycle, so I knew it was going to be the toughest. I was really hoping I could get 40kg and I was thiiiiiiis close to getting it, but had to stick with 38.
For the back squat, I was really guessing on numbers since I haven't attempted a SRM since the last time we did CF total and I got 69kg. I was kind of basing these numbers off my progress on my front squat. I was shooting for somewhere between 80-85 kg. My attempts were 70kg - 75kg - 80kg (176lbs) PR. I felt really good on all three attempts and feel like I could have successfully lifted 83-85kg. Now I know and can work off that and shoot for another PR next time. BUT I was very happy about the 11kg PR!
Finally, one of my favorite lifts...the dead lift. My previous SRM was 92kg(202.4lbs). Last week I did 94kg at 4 reps so I was shooting for around 105-110kg. My sets were 95kg - 100kg - 105kg (231 lbs). 13 kg PR!! After my final rep at 105, I think I could have pulled 110kg, but again, now I know where I'm at and what I'm capable of. I'm super excited for setting PR's on ALL 3 lifts, THAT was my main goal for the day and I succeeded.
I'm super proud of everyone at the Fort today. Everyone has come along way and in the end all your hard work pays off! :) Thanks to Bill and Jennie for being amazing coaches and training us to set the PR's we do.
Food: Breakfast: 3 eggs and 7 sausage links. Lunch: 12oz pork stir fry, more veggies than anything. and 2 paleo muffins with butter on top. Dinner: chicken breast with roasted turnips, parsnips, and sweet potatoes. .5oz dark chocolate.
1 comment:
Gotta love that big increase across all 3 lifts but especially the power lifts with the squat and DL. If anything, that's where you want to see the increase and those are the lifts that move the needle.
Don't forget, since you're wanting to become a better and more developed CF'er, those 2 lifts are carry over lifts into WOD's. The better you become at them, and the more strength you develop with them, the better CF'er you will be.
Big muscles. Big body movements. Bigger opportunity for larger PR's. That's what the squat and DL's offer with hard work.
The press is a smaller muscle movement so expect smaller increases with just as much work. Keep it all in perspective, Kir.
Super job tonight! And, Super job wasting time at work calculating and "engineering" your CF numbers today. Your hard work in the office paid off as well.
Had to say it. ;)
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