My first CrossFit Total! w00t!

Tonight I am doing my first CFT (CrossFit Total) and I am stoked. A CFT is a total of your 1 rep max for; Back Squat, Shoulder Press and Deadlift. I'm predicting a 770 which would be broken down like this:

Back Squat: 280#
Shoulder Press: 135#
Deadlift: 355#

But ... if I really push myself tonight ... if I'm feeling in the Zone. This is what I'd like to do:

Back Squat: 285#
Shoulder Press: 135#
Deadlift: 365#

which would give me a 785 ... I'll update tomorrow.

Day 73 : Feather Fran

This was a fun workout ... it's the lighter version of Fran on the thrusters.

This is what we did ...

3 Rounds ...

21 - 15 - 9 reps of

- Thrusters (65#)
- Ring Rows

I did it in 6:57 which was pretty good I think. The last time I did something similar I did it in 3:26 but only did 12-9-6 and with only a 35# bar.

Day 72 : Recover

This was a good one ... it didn't obliterate my body like the last 2 WODs. I feel really good today actually. No real soreness anywhere.

This was the workout:

- 500m Row
- 75 Step Ups (18")
- 30 Burpees

Did it in 12:29.

One Rep Max Prediction

I found a cool site that can help you predict your one rep max based on your performance on multiple rep workouts.

Here's the link: One Rep Max Calculator.

My previous best in deadlift was 4x305 which was a predicted 333 one rep max. On Friday, after a considerable amount of time off, I did 10x275 ... which would equate to a 367 one rep max. I am very happy with progression ... that's approximately a 10% increase in strength in a little less then 6 weeks. The thing is I haven't done any real deadlift work since then other then working on a snatch gripped deadlift for a bit.

Day 71 : Rowing Kelly

I didn't think I was going to make it to class after yesterdays WOD. I went to bed SOOO sore ... but after a shower this morning I felt a bit better. I thought the WOD today would make it feel better ... but it didn't. LOL. That's what happens when you take so much time off.

We did a Rowing Kelly today :

5 Rounds For Time:
- 400m Row
- 30x Step Ups (18")
- 30x Wall Balls (20lbs)

I did it in 30:14.

This was another ouch ... I'm glad tomorrow is a rest day.

Day 69 & 70 : Ups & Linda

Day 69 : Ups

3 Rounds For Time:
- 30 Abmat Situps
- 5 Muscle Up Progressions
-- 3 Dips
-- 3 Ring Rows

Did it in 6:27 which I was very happy with.

Day 70 : Linda

This was a TOUGH one.

This was 10-9-8-7-6-5-4-3-2-1 reps of the following:
- 225lb Deadlift (275lb for the first round of 10)
- 135lb Bench Press
- 115lb Cleans

I finished this one in 29:06. I wanted to do it sub 30 so I was happy. I am extremely sore! OUCH!

Day 68 : "Men Vs. Women" @ Albany CrossFit

What ever team finishes first wins ... don't remember who won though! LOL.

We visited Albany CrossFit and they were awesome hosts. They made us feel right at home. My father-in-law George came out to join the fun. He got an authentic CrossFit experience. He did 3 rounds and was toast but he did awesome. The one thing you learn over time is to pace yourself. Even though a good time is the goal you will get better intensity if you pace yourself and may even get a better time.

Here was the workout:

5 Rounds For Time :
- 400m Row
- 30 Air Squats
- 20 Kettlebell Swings (1.5 Pood)
- 10 Burpees

Completed it in 20:40'ish.

It was an awesome workout and still 2+ days later my quads are still obliterated!

Thanks again to Albany CrossFit ... you guys are awesome! I can't wait to get back to my CrossFit By Overload homies. I think I represented you well.