01/16 WOD

"CrossFit Total"

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

Nagging shoulder just about convinced me to skip this. Disappointed because I've been feeling pretty strong lately. Took a long time to warmup to make the shoulder feel tolerable. Decided I was going for it. Glad I did. Previous PR (3/4/10):

270# BS, 125# SP, 360# DL = 755# total

This time? Hell yeah!!!

300# BS, 135# SP, 385# DL = 820# total

BS - 275, 285, 300
SP - 115, 125, 135
DL - 345, 365, 385

Crushed my PR by 65 pounds! Woohoo!!! I did cheat a teeny bit on that deadlift number though - on my third attempt, I almost had it but couldn't get it. So I strapped on a belt and tried again (4th attempt). So close but no again. I was not to be denied - 5th attempt was good! So technically yes I didn't get 385# in the allotted reps but I don't care. Previous DL PR = 374#

Shoulder press was dicey - wonder what I could've done with a good left shoulder. But was happy I got a PR - previous was 133. Hey, 2 pounds I'll take it (especially considering the shoulder). Damn muscle-up WOD!

Back squat felt good, lost some form and kind of crunched down (lost the strong core). But was plenty deep in the hole so very excited by this. Previous PR was 270. Big improvement!

Warmup: 500 barefoot jump rope, shoulder mobility stuff, 1x10 shoulder press@45#, CFWUx1 (OHS@45#, ring dips)
Back squat: 5@45#, 95#, 135#, 3@185#, 3@225#, 1@265#
Shoulder press: 10@65#, 5@95, 3@105
Deadlift: 5@135#, 185#, 225#, 3@275#, 1@325#