11/4 WOD

"CrossFit Total"

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

I love and really dislike this WOD... I love being able to see if I have improved. I really dislike the suffering involved. Although better than a metcon, I am always "all in" on the deadlift. And that usually wipes me.

Last time, did:

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

This time, did:

Back Squat - 250
Shoulder Press - 133 (PR)
Deadlift - 364 (PR)
Total - 747 (PR)

So sweet, a new PR! I thought the DL was 360, turns out it was 364! I'll take it. I failed at 260# on the back squat, I think my feet are too far apart when I'm squatting. Probably could go a little heavier on the shoulder press now too - used the "suicide" grip and was much more explosive in my push (making sure not to use the body at all). So Next time definitely should be able to crack the 750 mark. That is 4.75X my body weight so edging ever slightly closer to the 5X body weight goal.

Progression notes:

BS - warmup 44x8, 133x4, 210x1; 230, 250, 260(F)
SP - warmup 44x8, 75x4; 122, 127, 133(PR)
DL - warmup 132x8, 220x4; 330 (this rep was brutally ugly, thought it was going to be a bad night), 345, 364(PR)