CrossFit Total, January 2017

Your CrossFit Total is one of those magical numbers at the box. Sometimes it goes up. Sometimes it goes down. But it’s a good indicator of your strength numbers across the board. Deadlift. Strict press. Back squat. Covers most of the major groups of movements. Lifting. Squatting. Pushing.

January 21, 2016 at 0141PM (1)We had a huge class today for Coach Drea. Ev and I, Jonathan, Amber, Vivien, Carrie, Jenny, Nic & Nichole, Adrienne, Jake, Tionne, and Caleb.

We did a 500m row, talked about the workout, then broke into little groups to get stuff done. I worked with Jake & Jonathan and Caleb joined us.

Started with back squats. We warmed up with a few reps with an empty barbell, then started adding weight. I got all the way to 315# today. Crazy.

Looking back at my notes, I was all excited. I thought I had achieved an impossible 50# increase in my PR. Apparently not.

  • 225# (2013)
  • 245# (2014)
  • 265# (2014)
  • 275# (2015)
  • 295# (2016)
  • 315# (2017)

 

11041187_10153302669719648_2090122082587817495_nSo only a 20# PR there. I was confused by my notes which had me doing 265# 5x a few months ago. Even so, first time I’ve broken the 300# barrier on a squat!

Then we did strict press. Same general rules applied. Warmed up with an empty barbell and then started adding weight. I got to 155#.

  • 85# (2013)
  • 115# (2014)
  • 125# (2015)
  • 145# (2016)
  • 155# (2017)

So a 10# PR there.

And then we moved to deadlifts. I thought I’d be doing ok there after doing a bunch of 315# deadlifts touch and go a couple of Saturdays ago. But my form was crap today and my lower back was bugging me so I didn’t get far. Only hit 335# there.

  • 295# (2013)
  • 315# (2014)
  • 325# (2014)
  • 335# (2014)
  • 355# (2015)
  • 345# (2016)
  • 335# (2017)

 

Barbell_DeadliftI’m going the wrong way on this one. Definitely need to take some time to work on form here.

Even so, my CrossFit Total hit 805# today (315# + 155# + 335#), so I’m not going to sneeze at it.

Based on my old #s, my previous totals were:

  • 605# (225# + 85# + 295#) (2013)
  • 715# (265# + 115# + 335#) (2014)
  • 755# (275# + 125# + 355#) (2015)
  • 785# (295# + 145# + 345#) (2016)
  • 805# (315# + 155# + 335#)  (2017)

At least overall my strength is going the right way. 🙂

Great work today everybody!

 

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