10/14 WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

My schedule is all jacked up right now with the in-laws in town plus falling asleep early, etc. But it has been awhile since I did the CFT, so I was close to the original posting date. These heavy days are exciting but do cause a bit of nervousness knowing how tough they will be.

Previous best CFT (6/29/09):

Back Squat - 245
Shoulder Press - 115
Deadlift - 360
Total - 720

Wasn't sure if I could hit those numbers but figured I give it a go. Turns out, I hit new PR's on 2 of the 3:

Back Squat - 254
Shoulder Press - 132
Deadlift - 354
Total - 740

Tried 364 on my final DL but couldn't do it. But I'm very pleased with the numbers and overall improvement. Still working to get to a 2.5X BW deadlift (400) and 2X BW back squat (320). Stoked with the big improvement in my shoulder press! That will put me well over the 5X BW goal for CFT.

Progression notes for next time:

BS - warmup 44x8, 112x6, 200x1; 244, 254(F), 254 success
SP - warmup 42.5x9, 72.5x4; 112, 122, 132 just made it
DL - warmup 132x8, 220x4; 330, 345, 364(F), 354 success