2013-07-01Fitness Log: CrossFit Total (PR!), Kettlebells

CrossFit Total

I realized recently that the last time I did the CrossFit Total was back on 7/7/12 so I put it on my calendar to repeat at around the same time.  This is deload week for Wendler so I figured today is as good a day as any.

  • Squat: 45×5, 135×5, 205×2, 255×1, 305×1, 335×1 (PR!), 340×0
  • Press: 45×5, 95×3, 115×2, 135×1, 150×1, 162.5×0, 155×0
  • Deadlift: 205×2, 255×1, 305×1, 355×1, 405×0, 375×1, 385×0
  • Total: 860 (PR)

Some previous results for comparison:

  • Sum of previous PRs: 330 + 160 + 400 = 890
  • 2012-07-07: 305 + 140 + 350 = 795
  • 2011-21-11: 235 + 125 + 295 = 655
  • 2011-11-21: 195 + 115 + 235 = 545

The good news is that 860 blows last year out of the water and is above average according to BeyondTheWhiteboard’s stats for both all male CrossFitters and male CrossFitters in my age/weight range.  Not bad.  Plus a squat PR is always a good day to celebrate.

The bad news is that the 860 was well below my “theoretical” total of 890 based on previous PRs.  This was mostly due to the deadlift being far off my previous PR of 400.  Honestly, that 400 was pretty ugly and maybe I just wasn’t in the mood for ugly today.

It’s tough to interpret these results.  This is a +65 lb gain from last year.  Would I be happy a year from now with a CFT of 860+65=925?  Probably not.  On the other hand, the theoretical increase is +95 lbs.  Would I be happy a year from now with 890+95=985?  Heck yeah!  The reality is probably somewhere in the gray area in between those two extremes.

Looking back, the last CFT was after my successful first push with Starting Strength and consisted of PRs for all three lifts.  Since then, I’ve mostly done “safe” programs with slow but steady progress.  It might be interesting to start experimenting with “bus bench” workouts.  More on that soon.

Kettlebells

  • 12 min of swings + active recovery
  • 16 kg bell
  • Active recovery:  Alternating heavy bag and abs
  • 40, 40, 40, 20, 40, 50 = 230 total

Grip was what held these sets back or they all could have been 50+ unbroken.  Not bad though.

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