Crossfit log for Thursday, May 23rd

Crossfit is closed for the next 4 days as pretty much all the staff is competing in the Crossfit Games Canada East Regionals.

So I got to sleep in a bit and did the regular strength work for Thursdays: squats or dead lift, at the Y.

Opted for back squats, hadn't tried for a 1 rep max in a while and it seems to fit in the recent schedule.

Was a bit stiff warming up with the bar and with 95# and 135#, got interesting at 185#, but was feeling more limber. 205# for 2 reps the rest would be 1 rep at a time.

Put 215# and it went up surprisingly well. 225# same. Was starting to doubt my barbell math. Tried for 235#, loud grunting ensued but I got it up. Decided to stop there.

I took the empty bar to the change room, amid many strange looks, I had to weigh it to be sure. And sure enough, it was 44.1lbs (20kg). So realy 234.1# but still a PR by 20lbs

Decided to try to best my clean. I felt good, I was warmed up, why not? Warmed up with 85#, 115#, 135# with one clean and two hang cleans each. At 155# I put on my belt and go the chalk out. 155# went up well. Tried 165# and landed it no problem (technically a PR already) but I had to try 175# (I want to get that 185# so I needed a stepping stone).

Took my time with 175#, deep breath, tight everything, pull hard, shrug hard, drop under the bar as quick as quick can be, and bang! Had to fight to stand it up, but I got it! A 15lbs PR

A good day.


Progress update of revised weightlifing goals. Derived from intermediate level for my bodyweight at www.exrx.net

Back Squat and Clean PR!

Lift / % bodyweight / actual target weight (rounded) / current PR
Bench / 112% / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs)
Deadlift / 177% / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 77% / 130lbs / 120lbs May 14, 2013 (up from 110lbs)
Power Clean / 109% / 185lbs / 157lbs May 6, 2013 (up from 155lbs)
Power snatch / 84% 140lbs / 105lbs May 6, 2013
Back Squat / 150% / 255lbs / 235lbs May 23, 2013 (up from 215lbs)

Adding other lift PRs:

Front Squat 200# Apr 18, 2013
Push Pres: 155# March 25, 2013
Clean: 175# May 23, 2013
Snatch: 115# May 20, 2013
Clean and Jerk: 160# Oct 2012