CFT...Good and Bad

Trying to stay somewhat on track with the main site - I'm running about 4 days behind - I did the CFT today. I wasn't really up for it, and thought about skipping ahead to the 5K run or to Barbara, but the lousy weather precluded any outdoor WODs. Usually I try to lift at lunch, which is when the crowd at the Y is the lightest, but I had to go out on a call and missed my chance. So I found myself in the middle of the after-work crush in the fitness room. The sheer number of people in there, along with the cruddy weather, did absolutely nothing for my mood. At least I managed to grab a rack; otherwise this WOD wouldn't have happened at all.

Buy-in: Easy 5:00 row (D=4)

WOD: CrossFit Total (body weight = 125#)

Back squat - 135#
Press - 75#
Deadlift - 195#

CrossFit Total = 405


The good news: My last CFT was 400. The better news: I PR'd the deadlift (by 10#). My press was also better than my last CFT, matching my PR for a 1RM.

The bad news: I regressed 10# on the back squat. I had two failed attempts at 145#, but could not get out of the hole either time. Being pissed off about this probably contributed to my deadlift PR. HUGE shout-out to Jason Struck, whose tips on my deadlift set-up were probably the biggest reason for my improvement.

Progressions looked like this:

Back squat
Warmup sets:

• 5x45#
• 5x65#
• 3x95#
• 1 x 115#

Work sets:

• 1 x 125#
• 1 x 135#
• 1 x 145# (f)
  
• 1 x 145# (f)

Presses
Warmup sets:

• 3 x 45#
• 2 x 55#

Work sets:

• 1 x 65#
• 1 x 75#
• 1 x 78# (f)

Deadlifts
Warmup sets:

• 3 x 115#
• 2 x 135#
• 1 x 155#

Work sets:

• 1 x 175#
• 1 x 195# (PR)
• 1 x 205# (f) Got it to break, but couldn't finish it.