On Saturday the 20th I kept it simple and improved my front squat and bench.
I hit 245 on my front squat for 3 sets of 5 and then 230 for 3 sets of 5 on bench. Solid numbers and I am pleased I am putting up over 2 plates a side for my bench press! Two plates has always been a weight I have struggle with for reps and I have finally pushed through and am now building past it with no pain and 100% range of motion in my shoulder.
On Monday the 22nd we did Crossfit totals. They take your max 1 rep weight for squat, push press and deadlift and add them for a total score. I had never done it before but figured pushing 1000 pounds was a reasonable goal to set! Well I lifted some heavy weight and scored 1005 total pounds!!!! Super stoked!
I hit 385 on my back squat, 165 on my push press and 455 on my deadlift. Here is the video of my successes and failures!
Thursday, December 2, 2010
Crossfit day 17
I have slacked as of late with my postings and will try to keep the last 10 days quick and tight as I play catch-up.
November 19th brought 10 one minute all out sprints on the rowing erg divided by one full minute of rest. I LOVE sprinting cardio stuff and I knew this one would kill me!
Mark Mazzocchi the trainer and owner of Titanium Crossfit made 3000 meters a must for the men and threatened to punish us with 1 burpy for ever meter we were under 3000. HEAVY!!!
My goal was to get to 3000 with 9 sprints as I am longer than most and have an advantage rowing. I went balls to the wall in all of the sprints and missed my goal of the by 35 meters in the 9th sprint; four more pulls and I would have had it! I wrenched through the 10th sprint with as much vigour as I could and battled to 3269 meters in 10 minutes of work. This marked the first time I lied down and couldn't find a comfortable position because my body was in so much pain.
I tried to do 20 abb roll outs but my hamstrings cramped. I ended it there with nothing left in the tank and was very satisfied with my output as I went to what I felt was 97% of my human potential. I pushed to the wall and challenged my maximum and I know that I won't experience that kind of pain for some time to come.
November 19th brought 10 one minute all out sprints on the rowing erg divided by one full minute of rest. I LOVE sprinting cardio stuff and I knew this one would kill me!
Mark Mazzocchi the trainer and owner of Titanium Crossfit made 3000 meters a must for the men and threatened to punish us with 1 burpy for ever meter we were under 3000. HEAVY!!!
My goal was to get to 3000 with 9 sprints as I am longer than most and have an advantage rowing. I went balls to the wall in all of the sprints and missed my goal of the by 35 meters in the 9th sprint; four more pulls and I would have had it! I wrenched through the 10th sprint with as much vigour as I could and battled to 3269 meters in 10 minutes of work. This marked the first time I lied down and couldn't find a comfortable position because my body was in so much pain.
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