Tag Archives: Crossfit Total


Bigg Dave started a new strength class at CrossFit Cedar Park called “SuperStrong”. We could NOT pass this up. It’s an 8 week class (2x/week) that focuses on making you freaky strong.

I haven’t really been blogging my workouts a whole lot as, for a while, I was happy just to get into the gym and move around. But now that we are doing more strength oriented workouts, I need to record stuff so I can gauge my weights.

Monday 9/19/2011

CrossFit Total – 3 attempts to find your 1RMs of:

  • Dead lift
  • Back squat
  • Strict press

Apparently, the starting strength stuff I was doing over the summer has had a pretty good affect on my capacity. My numbers worked out like this (holy crap!!):

  1 2 3
Dead Lift 425# 445# 455# (PR)
Back Squat 315# 345# 365# (PR)
Strict Press 155# 175# 180# (PR)

It was a good night, with a trifecta of PRs. My total was 1000 on the dot and it felt fantastic. I haven’t PR’d something in a really long time and it felt nice to show some progress SOMEWHERE.

My last successful CrossFit Total was back in October of last year and was 945# (445# DL, 335# back squat, 165# press). I have added 55# to it (10# DL, 30# back squat, 15# press).

Wednesday 9/20/2011

“We are going to get sore tonight”… he said as class started and… yes, he’s correct.

The workout last night was:

Hang squat snatch: 5 – 3 – 3 – 3 (75#, 95#, 105#, 115# (2, then lost grip).


  • 3×5 Front Squat, then 1 set of negatives
  • 3×5 Strict Press, then 1 set of negatives
  • 3×5 Dead Hang Pull Up, 1 set of negatives

Weights used:

  1 2 3 Neg
FS 225# 245# 265# 155#(12)
SP 155# 155#(4) 145# 135#(8)
PU Me Me Me Me(6)

I am pretty happy with all of this. My strict press seems to have suffered a bit, but it could be just fatigue, so I’m not really stressing about it. I really surprised myself with the front squats and the pull ups seemed pretty easy… not the negative… those were a bitch.

On top of all of this, the class runs from 645pm – 830pm, which is sort of hard with little Ms. Brenna, but, she has been SUCH a good baby and the people in the class have been so incredibly tolerant and helpful with her. I can’t thank them enough for not making us feel like we had the annoying baby there (I don’t think she’s annoying at all, but some people just don’t like kids).

Anyway… she has been a really good baby through both classes now and everyone in the class is awesome. This is why I love CrossFit and this gym. Thanks, guys (and gals)!

More Workouts

Saturday 9/4/2010 – CFCP (CF Total Challenge)

I can say with a high level of certainty that I totally did not feel like doing this WOD. I was really tired from being up the night before and honestly, I didn’t feel like I “got going” until we got to dead lifts. During the squats, I felt like I was going to fall asleep between attempts.

I am really happy with my numbers. I think that if I focus on technique, I can bump my squat up some. Also, I didn’t hit my PR on the press, which is 175#.

Here’s how the numbers came out:

Squat 335#
Press 165#
Dead Lift 445#
Total 945#

Monday 9/6/2010 – CFCP (Labor Day Free WOD)

Ah, the baseball WOD. I have heard about it, but never actually did it. This was a slight variation, but still fun and actually a hell of a lot more work that it looks like.

  • 10 pull ups
  • 10 burpees
  • 10 squats
  • 10 sit ups
  • 400m run

I ended up with 4 total rounds as I started my last run right as the clock had about 10s left.

Wednesday 9/8/2010 -  CFCP

I was looking forward to this WOD all day. I love barbell stuff and this one looked right up my alley. The WOD was very 90 seconds, do 2x of:

  • 3 hang cleans (155#)
  • 3 box jumps

I was really apprehensive about Rx’ing this one as 155# is a lot for 60 hang cleans. I think I did really well for the first 4-5 rounds. After that, though, I started lapsing on the 90s round limit and just proceeded as needed. There was supposed to be a strength WOD after this one, but I had nothing left and didn’t do it.

Thursday 9/9/2010 – CFCP

I was itching to do a WOD today. Life’s been so incredibly stressful and these WODs are literally keeping me sane. I saw this one on the CFE blog and thought I’d give it a whirl. It was 4 rounds of:

  • 10 KB Swings (1.5 Pood)
  • 25 double unders

This took me 8:45. The swings weren’t really bad. Most of my crap time was spent on double unders. They are getting better, but they still are not my best skill. I am starting to be able to get strings of 4-8 at a time.

After the above, I did a quick little strength WOD to help work on my total:

  • Strict Press 3 – 3 – 3 – 3 – 3 (95, 115, 135, 155, 165(F))

Friday 9/10/2010 – CFCP (Heavy metal Night)

Have I ever mentioned how much I LOVE heavy metal night? Granted, by about 4pm on Friday, I am ready to pass the hell out, but I always have this to look forward to. Over the course of the night we did:

  • 5x 1 minute OH Squat Hold
  • 2x 3 Split Jerk @ 70% (135#, 155#)
  • 5x 3 Split Jerk @ 75% (185#)
  • 6x 5 Romainian Dead Lift (185#, 185#, 225#, 225#, 225#)

Saturday 9/11/2010 – CFCP (Open Gym)

My heels and the inside of my calves right above my heels have been hurting quite a bit lately. I think it’s from my shitty form on double unders. You know, your feet constantly smashing into the ground probably isn’t a good thing.

At any rate, this was a team WOD, but everyone had to do everything.I partnered up with Paula for a strategic fireman’s carry. Hehe.

Jason made this WOD to honor the 411 first responders that died at the World Trade Center 9 years ago today. He called it “The 411” as there’s a rep/meter for every one of them that perished on that day trying to help people. He gave a great speech before the WOD. It was:

  • 50 wall balls
  • 100 double unders
  • 50 box jumps
  • 200m fireman’s carry
  • 11 HSPU

Paula and I finished this in 23:<something>. I don’t know the exact time. My lower legs started hurting so badly after the double unders that I could barely do the box jumps (I stepped) then, the run… well I couldn’t. I walked as fast as I could after Paula. She used a med ball for her weight. I don’t think she could carry me if she wanted to. When I finally caught up to her, I carried her back. There was no running. How in the hell these guys pull people out of burning buildings is beyond me.

After the WOD, I talked to Mike for a bit about the pains I’m having and he recommended that I lay off running/jumping for a week or so plus do lots of stretching/rolling in the calf area.