Jan 4, 2010

CrossFit Total @ Ultimate CrossFit

My first CrossFit Total!

When I saw the WOD on the Ultimate CrossFit blog, I was so stoked! Now that I've had a few months to work on my back squat, press and deadlift, I was ready to see how I could perform in this benchmark.
"CrossFit Total"
Squat - 1, 1, 1
Press - 1, 1, 1
Deadlift - 1, 1, 1

There is no time limit for each lift. You can warm up all you like, but you must choose a rep to be your first attempt. You only get three attempts at each lift, so if you fail at any attempt it still counts as one of your reps. Scoring: Take your top completed reps from each category and add them together for your total.
  • Back squat - 155, 160m, 155
  • Press - 70, 75, 80
  • Deadlift - 175, 180, 185
  • Total: 420
According to the CFT ranking charts in the mainsite FAQ, I'm "Intermediate" for my bodyweight. I think that's good considering I just started using barbells in mid-August.

For back squat, I'm happy because my goal was to add 10 pounds to my last PR (145) to make my PR the same as my body weight. Hopefully when I do my weigh-in once I get home from vacation I've lost some more weight, and then I will happily announce I can back squat more than my body weight. :-D

For press, I think I should've started at 75, which was my 3RM at CrossFit KoP the other day. But when I warmed up with 75, I couldn't get it up, and that's why I dropped back to 70. I dunno. But will be aiming for 85-90 next time I go for a 1RM on press. Utilized some great advice from Swine -- keep elbows wide to keep your shoulders engaged in the upward movement; my elbows want to drift forward, which makes it harder to apply force upward on the barbell.

For deadlift, I'm satisfied. My goal was to surpass my current PR of 175, if I could do it while maintaining good form. I accomplished that by 10#, and Brian was kind enough to watch my form, which he said looked good. Hollah! This makes me feel very confident about my 1Q10 goal of a 200# deadlift -- I think it's absolutely achievable.

The noon class at Ultimate CrossFit is such a fun group of people, and it fits perfectly into my schedule when I'm helping out my sister. AM classes don't work because of getting the kids on the bus, and PM classes don't work because the kids are already home from school. I really wanted to try to visit CrossFit Charlotte this week, but I don't think it's gonna fit since they don't have a noon class... Bummer...

I'm glad I brought my giant bag of stuff with me, because there was a need for an iPod and I had my new one with me. I chose to play them my "cheri's getting sh** done" playlist, which seemed to please the crowd. I should put it on for my CF Camden peeps soon. :)

Also, I finally got a picture of my favorite CF wall art that I've seen so far:

Yes, that is Kool-Aid man busting through the wall while swinging a kettle bell over his head. LOVE IT. Cheesy, yet motivating. The same description I hope I have as a coach. :-p

There's also another cool piece of art on the other side of the box:

I'll probably be back over there 3-4 times this week. I might do 5 days on (Mon-Fri) since I took a day off yesterday after only 2 (pretty easy) days on.

Random note: I rowed my warm-up 500 in less than 2 minutes. Booyeah! :) Also, I love the skinny pull-up bars a UCF. Did 3 kips in a row without dropping off the bar. I think I need to bump that goal up to 10.

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