crossfit training log

Did my first crossfit total this morning. The total consists of your best of 3 attempts at 1 rep of the following exercises:

shoulder press
back squat
deadlift

My best attempts were as follows:
shoulder press: 115 lbs
back squat: 250 lbs
deadlift: 325 lbs

Total: 690
total to body weight ratio: 4.3 (BW 161 lbs)

This morning I woke up and did a set of 3x5 shoulder press. It was good to do this somewhat casually. I had on jeans and the converse I wear to work. I worked at 95# b/c I don't have 2.5 lb plates to put me at 100# even. That's probably were I should be working. This lift is a huge weakness:

This afternoon it was nice outside and the sun is actually staying up past 4:30 so I did "Helen"
3 rounds for time
400m run
21 kettlebell swings (53lbs Rx'd) I only have 36lbs
12 pullups

This was my first attempt and I put it home in 9:45. I think this is one I could improve on pretty quickly. I nearly did all the pullups unbroken, but I was also using a swinging bar on Sam's playground.

I'm breaking out of the strict starting strength model and moving towards something more like CF strength bias. I did a 3x5 set of back squats at 220# and then I did "get tired" which is as many lengths down the field of tire flips as possible in 10 minutes. My previous best on this was 7 lengths, but that was with a shorter standard down the field. I did exactly 6 lengths today. I did feel pretty gassed, so getting back into metabolic conditioning is going to be hard, but definitely a good thing.

I didn't get to the gym today (or yesterday) but I did do today's WOD from CF M-boro.
7 rounds:
10 Sumo deadlift high pulls 95#
10 ring dips

time: 13:45. here is a video from round 4. It's reversed b/c I took it on my macbook's camera.

I'll have to get a video of Sam say "BuPEEE" very, very loud as he is prone to doing. Today we "celebrated" Chris' 100 WOD at Crossfit Murfreesboro with 100 burpees for time. Here is a video of the Dutchman doing 100 burpees:


I did my 100 in 9:20. A 1:20 improvement from the last time I did it. Not too bad for not really having done any metcon in the last 2 months.

Today:
Back squat 210# 5x3
Bench press 145# 5x3
Deadlift 295# 1x5 (had to drop and reset for the last rep)

Afterword I did two muscle ups!

Back squat: 205#
Shoulder press: 100#
Bench press: 140#
Power clean: 135#
Deadlift: 295#

Shoulder press has come along pretty slowly. I had to stay at #95 for three sessions.
Power cleans are my goat right now. I don't know if it's just when they come in the workout (at the end) or what, but I am sucking at them.

The future:
After another 2 weeks of SS, I plan on going to the newly outlined Crossfit Strength Bias programming. This program consists of 5 days a week (Monday - Tuesday, Thursday - Saturday), with more or less 4 sessions of heavy 3x5 or 5x3 sets of back squat, deadlift, press, and front squat, one lift per day. Each heavy set should progress each week in weight just like SS. In addition to these lifts, I will do "heavy metcon" lasting 10-15 minutes after each session. The program then Rx's skill training in gymnastic things like muscle ups, l-sits, etc. This program should capitalize on the gains I've seen so far and will also build my cardiovascular capacity.

It was SOOOOO nice today so I got out and did a running oriented WOD:
As many rounds as possible in 20 minutes:
400m run
10 right arm KB swings
10 left arm KB swings
10 push ups

6 full rounds
+350m run

After the trip this weekend, I was pretty stinking sore. It went from my patellas, to my quads, to my calves, and now I'm fine. I did the workout I should have done on Friday, workout A. I was able to continue progression:
squat: 3x5 - 190#
bench: 3x5 - 135#
deadlift: 1x5 - 275#

I worked out as prescribed on Wednesday of last week, but friday and monday (yesterday) I took off because I went backpacking in the Smokies. Monday I was just too sore. Here are some pictures of the trip. We hiked 6 miles the first day, 11 the second (all the way up to 5800 feet), and then 6 miles down, down, down the third day. It was loads of fun.