CrossFit - 30Jul (pm)

Warm-up:
- Rowing 3:00
- Dynamic ROM
- 7 Burpees

WOD:
CrossFit Total
- 1 RM Backsquat
- 1 RM Shoulder Press
- 1 RM Deadlift

Great day today! Set new PRs in the BS and DL and Total. The Press still eludes me though.

Back Squat
305
315
345 (PR!)

Shoulder Press
135
150 (F)
145

Deadlift
315
390 (PR!)

Total: 880 (30-lbs PR!!!)

CrossFit - 12Jul (pm)

CrossFit Total

- 1RM Back Squat
- 1RM Shoulder Press
- 1RM Deadlift

I didn't score well today because I went for the stars on my final lifts and missed, so only my cautionary second lifts count.

BS: 315 (F 345)
SP: 135 (F 150)
DL: 365 (F405)

Total: 815

CrossFit - 19Jun (am)

Warm-up:
- Rowing - 4:00
3 x 8
- Push-ups
- Curl-ups
- Dips
- Sit-ups

WOD:
CrossFit Total
Back Squat: 275, 295, 315 (right hip flexor still a little tender)
Shoulder Press: 135, 140, 145(F) Arms are still toast from the Shoulder Press/Back Ext. WOD
Deadlift: 335, 355, 385

Total: 840-lbs

CrossFit - 26Dec (am)

CrossFit Total
- 1RM Back Squat
- 1RM Shoulder Press
- 1RM Deadlift

I opted to skip my Black Box for this cycle and did today's CFT instead. I felt like it was a good opportunity to determine what kind of gains I've made since starting the Starting Strength program. I'd say has been a DRAMATIC success so far. I'm going to continue to use this format until I am no longer able to make linear gains on a workout-to-workout basis.

Back Squat
- 275 (Tie PR)
- 295 (PR)
- 315 (PR) EASY!
- 335 (60-lbs PR!) I was tapped out here, bar speed was very slow out of the hole.

Shoulder Press (Arch nemesis)
- 135
- 145
- 155 (F)
- 150 (Tie PR)

Deadlift
- 315
- 365
- 405 (F) I really should've just stayed with 385-lbs (my PR), but I thought I was feeling froggy...not so much.

Total Weight: 850-lbs (55-lbs PR!!!!!)

Great Day today, THANK YOU COACH RIPPETOE!!!

CrossFit - 28Nov

CFT

- 1RM Back Squat
- 1RM Shoulder Press
- 1RM Deadlift

Another "bad" day. I just feel like even though my stamina and muscular endurance are improving, I can't catch a break with the strength stuff. This is why I started the MEBB program a few weeks ago. Yeah, maybe I'm fatigued from yesterday/last week/last month....but what about every other CFT that I've done: it's not like I was fresh for those. Hell, I was fresh for the PL competition and I still was stuck at 275 on the Squats.

Today I barely was able to get 145 on Shoulder Press, and still can't get 285 on the Squats. I only did 315 on the Deadlift because I'd lost all my drive at that point. I'm going to stick with the MEBB stuff until the next CFT comes up, and if I don't see improvements, then I'll just have to accept that it isn't working and go back to just doing the WODs.

CrossFit - 20Oct (pm)

CrossFit Total

1 Rep Max of
- Back Squat
- Shoulder Press
- Deadlift

Well, what can I say. This was probably one of the worst workouts I've had in a while. I was pumped to do this all day; as soon as I got into the gym and got under the weight, everything went to shit. We decided that we were going to go ALL the way down on our squats - something we haven't been emphasizing enough. It just started badly there and just kept sliding downhill. On the Press, 135-lbs felt easy, then I failed on 145...not like I couldn't just lock out, I couldn't even get the bar off my chest. I managed to get it on a second try but BARELY. Then the BEST part of the night: Deadlift. Yeah, I struggled with 315 and had to take 2 tries at 375-lbs...I got the second one, but it was ugly and I'm surprised I didn't hurt myself. So pretty much, I lifted less today on each lift and felt worse doing it.

I just don't know what was up. I could blame it on fatigue or mood or whatever, but that doesn't change the fact that it was just terrible. I REALLY need to start focusing on strength after the PRT next week.

Totals:
Back Squat: 275
Shoulder Press: 145
Deadlift: 375
795