Mainsite today post Crossfit Total. I have not done this in a long time, 03-12-2009 to be exact. Since then I have been working hard to get my Power lifts higher in numbers. I have done Crossfit Strength Bias and 5-3-1 Protocals to try and improve my strength. I have also hurt me back I think twice since that time and have really been hammering home the mechanics of each of these lifts as they all require there own distinct variation of mechanics to produce the most force and not to injury the individual.
Crossfit Total
Back Squat 1rep
Shoulder Press 1rep
Deadlift 1rep
Here they are, Back Squat 245#
Shoulder Press 145#
Deadlift 260#
This is why bumpers are a necessity when you are going for your PRs
245+145+260=650#
My last total was 595# so I am excited about this. I am also excited that I was able to keep my mechanics tight and to not hurt my back again. Thank You K-Starr
Showing posts with label CrossFit Total. Show all posts
Showing posts with label CrossFit Total. Show all posts
Saturday, October 16, 2010
Thursday, March 12, 2009
Continued Improvements
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
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
Tuesday, January 27, 2009
Time Flys!!
Saturday
"CrossFit Total"
Back squat, 1 rep 205
Shoulder Press, 1 rep 115
Deadlift, 1 rep 245
Total 565
I was very impressed with myself and the numbers I put out. I estimated just right as i worked my way up to the max, the last rep was definetly all I could muster. Good total for my first CFT, higher by 100 next time.
Monday
I met Pukie for the first time!!!! I was on my last round and had 50 squats left to complete when I felt it coming on. I quickly went to the restroom and there he was starring right at me. I finished the round but had stopped my time and forgot to reset it. I should have let it ran and stopped after pukie and finishing the squats.
Also that three min rest period flies by. I just lie down to rest when I look at my watch and it is time to go again, a really good METCON WOD
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
3:31, 4:06, 6:30, 6:33, 5:47 with squats left to complete
Today
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
2:01, 2:20, 2:25, 2:19, 2:44, total 11:50
I am still working on full GHD situps I am able to go lower than parallel, however, feel uncomfortable going all the way on a swiss ball or over a bench. Today I used a bench and placed it ontop of two sets of 45# plates to make it higher. I like the bench better as it does not bounce like the ball, but afraid to go all the way as I do not want it to tip over. Way better back exercise using the bench than the actual back extension machine designated at the gym. I feel it alot more in my back with the end position parallel to the floor. I would like to practice full ROM GHD situps I just do not have the machine either that or I need to grow a pair and just try it on the bench
"CrossFit Total"
Back squat, 1 rep 205
Shoulder Press, 1 rep 115
Deadlift, 1 rep 245
Total 565
I was very impressed with myself and the numbers I put out. I estimated just right as i worked my way up to the max, the last rep was definetly all I could muster. Good total for my first CFT, higher by 100 next time.
Monday
I met Pukie for the first time!!!! I was on my last round and had 50 squats left to complete when I felt it coming on. I quickly went to the restroom and there he was starring right at me. I finished the round but had stopped my time and forgot to reset it. I should have let it ran and stopped after pukie and finishing the squats.
Also that three min rest period flies by. I just lie down to rest when I look at my watch and it is time to go again, a really good METCON WOD
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
3:31, 4:06, 6:30, 6:33, 5:47 with squats left to complete
Today
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
2:01, 2:20, 2:25, 2:19, 2:44, total 11:50
I am still working on full GHD situps I am able to go lower than parallel, however, feel uncomfortable going all the way on a swiss ball or over a bench. Today I used a bench and placed it ontop of two sets of 45# plates to make it higher. I like the bench better as it does not bounce like the ball, but afraid to go all the way as I do not want it to tip over. Way better back exercise using the bench than the actual back extension machine designated at the gym. I feel it alot more in my back with the end position parallel to the floor. I would like to practice full ROM GHD situps I just do not have the machine either that or I need to grow a pair and just try it on the bench
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