Buy-in: 2 rounds CFWU
WOD: Crossfit Total (body weight = 123)
Back squat - 135#
Press - 70#
Deadlift - 175#
Crossfit Total = 380
My last CFT was 405. The only lift I didn't regress on this time was the back squat, but I'm still 10# under my best 1RM even on that.
Progressions:
Back squat
Warmup sets:
- 8 x 45#
- 5 x 65#
- 3 x 95#
- 3 x 115#
Work sets:
- 1 x 125#
- 1 x 135#
- 1 x 145# (fail)
Lost my balance on the 145# attempt. I came forward onto my toes while ascending and lost my balance when I tried to adjust. This resulted in a rather loud and spectacular dumping of the bar. Oh well, that's why you lift in a rack.
Presses
Warmup sets:
- 3 x 45#
- 3 x 55#
Work sets:
- 1 x 65#
- 1 x 75# (fail)
- 1 x 70# (barely)
Deadlifts
Warmup sets:
- 5 x 115#
- 3 x 135#
Work sets:
- 1 x 155#
- 1 x 175#
- 1 x 205# (fail)
- 1 x 200# (fail)
I was probably a little too ambitious on these, trying to jump from 175# to 205#. I got the 205 off the floor, but just barely. The 200 attempt got to just below my knees, but I could feel my back rounding and dumped it. By that point I was too tired to make an attempt at 195# and I'm not sure I could have done it anyway. So a 20# drop on the deadlift for this CFT.
Cash out: Max reps deadhang pullups - 10
PM WOD: Bike ride with Hubby
Distance - 4.47 miles
Time - 21:00
Avg speed - 12.77 mph
2 comments:
strength will go down if not practiced enough, work some more into your programming. Even still, nice CFT... :) and that 4 mile ride was a good little cool down.
Progress is not always linear. Don't let it get you down.
Also, little secret about improving your backsquat? Do more backsquats. :0)
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