Crossfit Total

I went backwards on the CFT this time but I'm not too concerned, I was a bit sore from the day before plus I had a break over Christmas AND I had ripped my hands doing pull ups.  The Gods were against me.

The positive I got from the workout was how I failed my squat.  This may seem an odd thing to say but normally I fail my squat by not getting to depth ... when it gets heavy my thinky brain tells me that there is no way I'll get out of the hole so I stop before I hit depth.  Yesterday was one of the few times I needed a spotter to actually help me at the sticking point.  This is a big step forward for me with regard to getting out of the comfort zone.

Date	Squat	Press	Deadlift	Total
20/09/2013	52.5	30	82.5	165
20/12/2013	57.5	32.5	92.5	182.5
1/05/2014	55	32.5	100	187.5
18/12/2014	47.5	33.5	75	156
1/07/2015	55	34.5	95	184.5
7/01/2016	55	32.5	95	182.5

Crossfit Total

Yesterday was Crossfit Total.  I cringed as soon as I saw the workout posted, I'm not in the best headspace and didn't feel confident with getting my 1RM on any of my lifts.  I decided to take the pressure off myself and go with what felt good.  I had no plan on what my 1RM could be.  Overall I was fairly happy with my result, an improvement of 28.5 kg since the last time I did it and only 3 kg less than my best. My squat is only 5 kg less than my previous PB as is my deadlift.  My back felt awesome which is the best part of the whole thing.  The only issue I have is that I never went to failure and I think a large part of that is that I wasn't sure what I was capable of.  We only get 3 attempts at our max lifts and I had to guess my final weight.  At least now I have something to go on.

Date	Squat	Press	Deadlift	Total
20/09/2013	52.5	30	82.5	165
20/12/2013	57.5	32.5	92.5	182.5
1/05/2014	55	32.5	100	187.5
18/12/2014	47.5	33.5	75	156
1/07/2015	55	34.5	95	184.5

A Few Benchmark Workouts

First of all:

Crossfit Total

Not a great total.  I'm injured so nowhere near my best but I was happy just to be there lifting.

Date	Squat	Press	Deadlift	Total
20/09/2013	52.5	30	82.5	165
20/12/2013	57.5	32.5	92.5	182.5
1/05/2014	55	32.5	100	187.5
18/12/2014	47.5	33.5	75	156

I was happy to get a PB on my strict press though.

Victoria

Date	Thrusters	Box Jump	SDHP	KB Swings	Time
22/12/2012	15	6	15	8	28:50:00
14/12/2013	15	16	15	8	24:07:00
20/12/2014	15	9	15	8	25:24:00

My time was slightly worse but maybe I just smashed it last time.  My box jumps were less but I was also holding onto the pole when I did the 16" so I'm not disappointed.

Jason

Date	Muscle Up	Muscle Up	Time
22/12/2014	Pull ups	Ring Dips	28:52:00

I can't remember the band options I used for this one and I can't see the notes for the app I use to log my scores, I think it was orange or purple band for both pull ups and dips.

Annie

Date	Time
8/04/2013	12:00
8/07/2014	9:50
31/12/2014	10:15

Again, my score was worse but strangely enough I haven't beat myself up too much about it ... I'm not exactly on top of my game at the moment and the previous time I did Annie I actually got a PB for my double unders.  This workout is really dependent on whether my skipping is on or off.

Crossfit Total

Today we revisited Crossfit Total.  This is where you find your 1RM for squat, strict press and deadlift, total the 3 scores and see where you sit in the rankings for your weight.  The catch is you warm up to hit your 1 RM and only get 3 attempts, it you fail you don't get anymore goes at it.  I try to hit my known 1 RM at the first or second attempt so it gives me wriggle room to try to PB with my next 2 tries.  It seemed to work well for me today as I PBd in all 3 movements.

I was not going to go this morning.  I woke up at 3 am for some reason and couldn't get back to sleep.  I was starting to overthink all my lifts and was a little concerned about my back squat, the last time I did my 1 RM back squat I really struggled and was out of sorts (I think because I didn't trust my spotters) but dragged my butt to the gym anyway.  Due to fatigue I was really shaky today and I hate being like that when I have to be watched/spotted which makes it worse but I persisted with my lifts.  I went through the warm up reps until I hit my previous record.  I got a couple of people to spot me (we have 1 on each side) and the coach said my squat depth was bordering on not being deep enough.  I chucked on another 2.5 kg and failed to get depth.  With the bar still on my back I immediately attempted another rep and was given the okay.  Yay!  A squat PB of 57.5 kg!!

The next lift was the strict press.  Again I had a fair idea of what I was going to lift and went through the warm up.  I lifted 32.5 kg ... another PB!  I had time to attempt 35 kg but failed but was still ecstatic that I got to ring the PB bell a second time.

Last, but not least, was deadlift.  I really, really wanted to try for 100 kg but as we went through our warm up it seemed to get very heavy very quickly.  I also reminded myself that I only PBd the day previous and to not get disappointed if I don't repeat that.  I lifted 90 kg on my first 1 RM and then increased the weight to 92.5 kg.  I failed at my first go at this weight but decided to give it another chop and managed to lift it.  Yet another PB!

Not bad for not wanting to train today.