Wednesday was CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
total the weight for an overall score, my previous was 565 and I was determined to beat that.
Back Squat--I have been playing around with the low bar squat instead of the high bar to see how I liked it. The low bar squat places the bar right beneath the spine of your scapula with your posterior deltoids holding it in place. Not very comforatable with heavy weight. The premise is that the low bar position provides less tension on the lumbar spine as the lever arm is shorter, which in turn allows you to produce more force through the legs. It worked well as my new 1rep max is 225.
Shoulder Press--1rep max 125. I tried for 135 and was able to push the bar just over my head before it started to come bakc down. All I could think about was the journal article "Don't Muddle the Middle" as that is exactly what I did
Deadlift--Plain and simple I need to throw in some strength training to this discipline as my 1rep max stayed at 245
More overall total 595 which is a 30# increase overall. I was pleased with the result especially the back squat and I felt I could of stuck the 135 with shoulder press. Next PR in all areas
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