As mentioned earlier (I think) we had a day we could drop in at the gym and do our “Crossfit Total”. I love doing this – it’s the total weight of the three main (power) lifts. It’s a good gauge of progress in overall strength.
I’m not an accomplished “Olympic” lifter. I lack the shoulder mobility/strength to do a lot of the overhead components at any significant weight, but I am a natural power lifter. Olympic lifts are more technical, involving several body movements at once. I’m not that coordinated. Ha. But the power lifts – back squat, (bench) press and deadlift – I love them.
My support system at the gym is my wod partner, and a few friends that we seem to always go to the same class. It was a great way to spend a couple of hours. I was very happy with my progress. My (strict) press has not seen a lot of improvement in the last year due to a shoulder impingement. I need to work on my shoulder mobility so that I can get more range of motion. But I was happy to have increased my press by a few pounds (80). Back squat, I have been at the same weight for a while, but again, I was able to increase it by a few pounds (162). But my favourite lift, the deadlift – I was thrilled to make a major PR (personal record) at 225. I’d been hanging at 215 and then 217 for a while.
This was my rep at 215, I think. It was doable, so we loaded up another ten pounds on there, and I got it: 225 lb!
For comparison, my first Crossfit total (July 2013, after I had been doing Crossfit a month):
- back squat: 62.5
- press: 52.5
- deadlift: 117.5 Crossfit Total = 235.5
And on Nov 7/15:
- back squat: 162
- press: 80
- deadlift: 225 Crossfit Total = 467
That’s some great progress there!