Crossfit Total

After last Monday’s training, I’m glad today was a good night – and it almost wasn’t. Because of work-related events that ran longer than planned, I actually cancelled my registration for tonight’s class; work is more important, and I’d rather give my spot to someone who’d be there (and avoid the burpee penalty for a no show). Nonetheless, a small miracle happened, and I got there 15min after class began. I was quite ready to sit on the sideline while the Mrs kicked ass on the WOD – that she did, too! The coach simply told me to change and get in. Tonight, for skillz, we did Crossfit Total. Time enough for me to warm up and join the athletes.

Crossfit Total is a benchmark WOD designed to test strength. Three exercises, 3 tries for each. You must do you best 1 rep max back squat, 1 rep max shoulder press and 1 rep max deadlift. Each pound lifted at the end counts as 1 point, and you add up.

Last time I did CFT was somewhere back in September, before the shoulder injury. I was curious to see how I improved, or got back, in terms of strength. I was eager for the deadlift, as I hadn’t done a 1 rep max in quite a while, but wary of the back squat, as Monday’s experience had been disapointing. Last CFT, I did 205lbs back squat, 115 shoulder press and 275 deadlift, for a total of 605.

This time around, witht the training and the tips I got back in New-Brunswick (for the deadlift, at least), I did 225lbs back squat, 120 shoulder press and 355 deadlift, for a total of 700! I PR’d all my scores, pushing my deadlift lift back by 50lbs! I even did better on the back squat. Pretty happy right now. 🙂


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training.


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