CrossFit Total

Warmup:
Jog 2 laps
10 shoulder press (light)
10 back squats (light)
10 deadlifts (light)

WOD: "CrossFit Total"
3x1 of shoulder press, back squat, and deadlift to reach a max load. Total the weights for your total score.

Compare to 10/7/08. (SP 150#/BS 315#/DL 345#)

SP 145#/165#*/170# (missed) = 165#*
BS 305#/330#*/no 3rd lift = 330#*
DL 347#/381#/403#/405.5#* = 405.5#

Total 900.5#*

* = new personal record (PR)

My total at 10/7/08 was 810#, so this is an 11.2% increase in strength. I'm pretty stoked about that. I need to work on my front press. That is my weakest lift. I just don't feel comfortable with it quite yet. However, I love deadlift. Evan says I'm built for it-short and stocky. Anyhow, if you divide my new total by me current body weight, I am lifting 4.15#'s for every 1# of body weight.

I wish I had a picture of that deadlift bar. It looked awesome and a little intimidating.

This has been a light cardio week for CrossFit Murfreesboro. I expect next week to be hell.