The 700 Club

Tonight was a big night at the gym. Today's WOD was CrossFit Total. It consists of 3 lifts, the shoulder press (aka press), back squat and deadlift. You get 3 attempts to max out on each lift. Your final score is the total weight for all 3 lifts combined.

The first time I did CF Total was a few months ago and I lifted 666.5. About a month ago I tackled CF Total again, immediately after doing a Tabata Run and I hit 685. Tonight I was shooting for 700lbs.

The press wasn't fantastic. Form was poor and I was not able to maintain good stable midline position. Lucky I didn't hurt my back, but I did manage to PR with a 136# lift. It's only a 1# PR, but a PR none the less. Back squat went a little better. Last time I did CF Total I was working out by myself and really didn't want to push it on the squat. Tonight I had spotters, so I felt safe going for it. I nailed 246, which was a 10# PR. I attempted 261, but when I hit the bottom, I just sank further into the hole and could not get out of it. Finally on the deadlift I just went for it. It was not comfortable gripping the bar with a splint on my middle finger, but I just sucked it up and let her rip. I lifted 323# which is an 8#PR.

I think I'm finally starting to figure out heavy deadlifting. That weight just does not come up quickly, but as long as you hold form and continue to fight for it, the weight will come up. It's when you can no longer hold form that you have to forget about it.

I'm excited to see how far I can take this. I know that my weakness is the press. Actually all upper body heavy lifting is where I need the most work. Just got Starting Strength by Mark Rippetoe, need to give that a read and get my press up a bit.