CFT PR (11#)

Day 12 at Sasquatch CF

CFT: 485# (11# PR)
BS: 165# (tied high bar PR)
Press: 70# (-2# off PR)
DL: 250# (13# PR)

I went back to some old CFC Kurt posts about warming up and will be referring to his optimal training and strength article for our upcoming strength cycle.
For me, the number of warm up reps really taxed my endurance so I ended up cutting the reps below 50% a bit short and adjusted weight and reps as I gauged how I felt.
BS (based off of 175# b/c I forgot that was a low bar 1RM)
1x10 @45#
1x7 @65#
1x5 @85#
1x2 @105#
1x1 @135#
1x1 @165#
1x1 @175#(F) - leaned way too far forward. Not engaging core!
1x1 @170#(F) - probably shouldn't have attempted this but thought I could get it. Core not tight enough.

Press (1RM = 72#)
1x10 @15#
1x6 @35#
1x1 @55#
1x1 @65#
1x1 @75#(F)
1x1 @70#
1x1 @72.5#(F) - found these 1.25# plates at the end! Should go where the 75# went.

DL (1RM = 237#)
1x7 @65#
1x5 @105#
1x2 @145#
1x1 @180#
1x1 @210#
1x1 @240#(PR)
1x1 @250#(PR) - saw stars after this

I've been nursing a bum wrist and had to switch up my alternate grip on the DL. Turns out I could do either... I suppose adjust as necessary depending on which wrist feels better.

CFT!

Gotta love CFT days!
6/17/11 CFT: 175/65/225 = 465

BS: 165 (145-165-185Fx2-180F-177F boooo… -10#)
Press: 72 (65-70-75F-72… 2# PR)
DL: 237 (205-225-230-237… 12# PR)
CFT: 474 (4# PR!)

That's a 9# jump from last CFT! Imagine what I could have done had I listened to myself and got my BS progression right. Too big of a jump... should have stuck with 180# after 165#. Too taxed after ALL those attempts to get that 177# up.
Super pumped about the 2# PR on the Press, especially considering I struggled with the 70# during last CFT. PR of 70# came from over a year and a half ago so yeah, I'm excited :)
Also really excited about the DL PR as well! Fixed my form during the strength cycle and it paid off today! Had a little more in me but too tired… next time, try 240#.

Thanks to Elisabeth's post today, I was inspired to take on small PRs and this really came in handy when it came to the press.

This morning, I weighed in at 120#. Down 6# in body weight from 1/11/10 CFT but up 4# in CFT! :)

CFT

Friday night, had a work happy hour so couldn't make it in for CFT. Instead, after the happy hour, got in about an hour or so of tennis in but felt generally weak after just one drink...

Saturday morning CFT
BS: 175 (tied PR). 145-165-175. Try 180 next.
Press: 65 (5# off PR). Warmed up with bar. 55# x3. Then 65#. Failed 70# x3.
DL: 225 (tied PR). 175-205-235f-225-235f. Try for 230# next time.
CFT: 465 (5# off pre-injury CFT!)

Pretty happy with this given the last year and a half have been ups and downs in terms of injury/work schedule. Being back at a 175# BS makes me feel really good b/c I hurt my hip about a week into CFT last year. Now, just don't be stupid when going through the strength cycle. Press at 70# was so close every time and got closer with each attempt! I'm wondering if my warm up sets weren't done properly but I was also trying to balance being tired out from it. For DL, I felt the bar move on my 235# attempt but the weights definitely were not coming off the ground. Do NOT drop DLs from the top. Must lower with hands on the bar.

After CFT, JJ and I biked 22ish miles, all the way to Northerly Island and back. Wasn't so bad, especially after the CFT!

Paleo+ Challenge

Paleo+ Challenge

Crossfit Total

Back squat: 175#
Press: 70#
Deadlift: 225#
Total: 470#

2K row: 9:14.7

Starting weight: 126lb

Jan10:
Lunch: Buffet at Lalo's. Fajita beef/chicken, pork in green chile, chicken soup, grilled veggies, omelette, salsa
Snack: homemade paleo kits (grass-fed beef jerky, walnuts, pine nuts, macadamia, dried cranberries/blueberries/mango/strawberries)
Dinner: homemade ratatouille (eggplant, green peppers, yellow squash, canned tomatoes) with ground grass-fed beef on half a zucchini and half a carrot (spiral cut); beet/fennel/orange salad with lemon juice and a splash of olive oil. Finishing up some proscuitto (previously bought) as well...