Archive for the crossfit total Category

Not much lately

Posted in back squats, crossfit total, pistols, push-ups on December 27, 2014 by coughingsparks

I’ve only gone to Crossfit a couple of times in the last week due to the holidays, inability to obtain childcare, and being sick. I went on 12/23, when we did the Crossfit total, which, this time was press, squat, dead lift and I argued that even at Crossfit Pallas, it had previously been, and was meant to be squat, press, deadlift, and was told it had ALWAYS been press, squat, deadlift. Well, I’m right, dammit, and I like my way a lot better because the press gives your legs a break between the squat and the dead lift. But hey, I don’t run the place, so I shut up and did it as written:

110×1
205×1
265×1

580, a 15# PR. Meh. A PR is a PR, but none of those in themselves are PRs, either. Oh well.

Yesterday, I felt pretty bad, like sick bad, but did the workout anyway during open gym, which was 5×5 back squat at 75%, and I did it at 155#, feeling sort of shitty and dizzy the whole time. Finished with 9-minute AMRAP:

-bear crawl
-9 v-ups
-bear crawl
-6 typewriter push-ups (I did regular because nuh-uh, nope, no-no)
-bear crawl
-6 pistols

I got 3 rounds, with the most pathetic pistol negatives ever. Then I went to my parents’ house later and fell asleep. Then went home, watched The Nightmare Before Christmas, and fell asleep. I feel a little better today, but definitely smart to take a bit of a break.

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PR, PR, PR, PR

Posted in crossfit total, push-ups on December 23, 2013 by coughingsparks

Wow, 3 absolute PRs and 2 post-baby PRs in one week. And God Bless Us, Everyone! Today was the Crossfit Total, which I haven’t done in quite a while. So, we got a nice lead in to the back squat, 6 minutes to find the staring weight, which was generous, because this one is, in my opinion, the hardest:

-45×5
-95×5
-115×3
-135×1
-155×1
-165×1
-175×1
-185×1
-195×1
-200×1!

That last one was done at, like, 9:30, on a whim, and I’m glad that I did it because that is definitely a post-baby PR and meets my all-time PR for the back squat. On to the press:

-65×3
-85×1
-95×1
-105×1
-115×0(F)
-110×1!

Got cocky for sure towards the end, which was a mighty big jump, but still got an all-time PR, so yay!

Lastly, the dead lift. I changed from my Oly shoes back to my nanos for this one:

-135×1
-155×1
-175×1
-195×1
-215×1
-225×1
-235×1
-245×1
-255×1!

Once again, a post-baby PR that meets the pre-baby PR. For an all-time Crossfit Total PR of 565. Boo-yah.

What went well: Everything!

What needs improvement: Nothing!

Went home, took a break, and then, just now did 8-8-7-6-5 push-ups with 10# vest.

Crossfit Total

Posted in back squats, crossfit total, dead lifts, presses on March 27, 2013 by coughingsparks

Crossfit total today, the fourth ever and the second since having the baby. Press:

-45×5
-75×3
-95×1
-105×0
-100×1
-105×0
-105×0
-105×1

Back squat:

-45×5
-135×5
-155×3
-175×1
-185×1
-195×1 (post-Katrina PR)

DL:

-45×5
-155×5
-175×3
-195×1
-215×1
-225×1
-235×1
-245×0

For a grand total of 535; paradoxically, no true PRs individually, but a true CFT PR for sure by 5 and a post-Katrina PR by 30.

1st Post-Katrina CFT

Posted in crossfit total with tags on December 27, 2011 by coughingsparks

I’m sort of a day behind CFNYC, so yesterday’s WoD was the Crossfit total, 1RM in succession of back squat, press, and deadlift. It is brutal and I’ve only done it two other times. Also this is the first time since the baby that I’ve maxed out the back squat, which I hate doing. Also, I came to the gym late and had to do it in 45 minutes, when it truly takes a full hour if you want sufficient rest. So, a little frustrating. Anyway, here is my breakdown:

Back squat:

45×5
95×5
115×4
135×3
155×2
165×1
175×1
185×0

I dumped that, which is disappointing because it is really close to body weight.

Press:

45×5
65×5
75×3
85×2
90×1
95×1
100×0
100×0

I attempted it twice because I’ve hit 100 pretty recently, like the beginning of the month, but it just wasn’t happening.

Dead lift:

45×5
135×5
155×4
175×3
195×2
215×1
225×1
235×1

Finally a PR, although it was U-G-L-Y. So the total is 505, which puts me somewhere between intermediate and advanced, closer to intermediate, of course. My true PR for CFT is 530, but that was with, I think, a 220# DL and a 200# BS.

New CFT

Posted in crossfit total with tags on February 1, 2010 by coughingsparks

Today felt like a good day to repeat the CFT. Last time I did it was back on December 11, 2009, and I got 515. I was bound and determined today to set at least one PR and beat my score from last time, even if it was only by 5 pounds. I also really wanted to pull 225 on my dead lift because (and this is my ego talking now) there’s something gratifying about seeing two 45-pound plates on the bar. So I started with the DL:

135×5
155×3
175×3
185×1
195×1
205×1
215×1
225×1 (at this point, 225 felt to easy, so I added two deuce-and-a-halfs and got…)
230×1 (new PR! 10# higher than my last!)

I then went on to the shoulder press:

45×5
65×5
75×3
80×1
85×1
90×1
95×1
100×0 (F)
100×0 (F)
100×0 (F)

I was really bummed about this. I haven’t put triple digits over my head for a while so I was pretty disappointed but it just wasn’t happening. I tried not to let it psych me out for my back squat:

100×5
135×5
155×3
175×1
185×1
195×1
205×1 (new PR!)

Not only did I get a PR, but I back squatted over 200# for the first time ever. I really did think I was going to dump at the bottom because wow, was that heavy (for me), but at the bottom, I told myself to straighten my legs quickly before I dumped the weight, and I made it back up (barely). This makes my new CFT 530. Great start to the month.

True Crossfit Total (with PRs!)

Posted in crossfit total with tags on December 11, 2009 by coughingsparks

I’ve been doing Crossfit for closing on eight months now, so I decided that today was a good day to do my first Crossfit Total. Incidentally, I just noticed that that’s tomorrow’s main site WOD. Weird…Anyway, I speculated on my projected total, but I wanted to know for sure. I think that everyone who knows their 1RM should at least attempt a CFT…but I was super-nervous about it anyway.

The rules are simple. It’s the sum total in pounds of 1RM dead lift, 1RM back squat, and 1RM press, but you have to do it without a pause in the bar path, which is tricky and may make the actual number different than the projected number. Anyway, my projected number was 500, based on what I knew my 1RM was on all three of those lifts. But the actual test took F-O-R-E-V-E-R, because you need a ton of rest and have to work up to each 1RM.

I started with the DL:

115×5
135×3
155×2
175×1
185×1
195×1
205×1
215×1
220×1 (new PR!)

I was surprised to PR that, because 215 was only a couple of weeks ago, but it felt easy, so I put on my two little deuce-and-a-halfs and went for it. 220 was one of my short-term goals because that’s Jeff’s BW. My next one is 1.5xBW, which is 270. Some day…

On to the press:

45×5
65×4
75×2
85×1
90×1
95×1
100×1

This one gave me a bit of anxiety because when I did PR 100 pounds (also a few weeks ago), there was definitely a pause in the upward path, but not today, so I was doin’ good.

Last was the squat, which also gave me a bit of anxiety because I dumped the bar last time I tried to do a 1RM squat. So I took it easy at the top, adding incremental weights:

115×5
135×4
155×3
165×2
175×1
185×1
190×1
195×1 (new PR!)

195 was where I dumped last time, and I had the safety bars set appropriately in case that happened again. All in all, my CFT is 515, a not too shabby number. According to the standards, that puts me almost exactly halfway between intermediate and advanced.

I wanted to do other things after, but I had already spent an hour and 15 minutes doing the CFT and was starting to get hungry, so I called it quits.