Bigg Dave started a new strength class at CrossFit Cedar Park called â€œSuperStrongâ€. We could NOT pass this up. Itâ€™s an 8 week class (2x/week) that focuses on making you freaky strong.
I havenâ€™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.
CrossFit Total â€“ 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!!):
|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 havenâ€™t PRâ€™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).
â€œWe are going to get sore tonightâ€â€¦ he said as class started andâ€¦ yes, heâ€™s correct.
The workout last night was:
Hang squat snatch: 5 â€“ 3 â€“ 3 â€“ 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
I am pretty happy with all of this. My strict press seems to have suffered a bit, but it could be just fatigue, so Iâ€™m not really stressing about it. I really surprised myself with the front squats and the pull ups seemed pretty easyâ€¦ not the negativeâ€¦ those were a bitch.
On top of all of this, the class runs from 645pm â€“ 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 canâ€™t thank them enough for not making us feel like we had the annoying baby there (I donâ€™t think sheâ€™s annoying at all, but some people just donâ€™t like kids).
Anywayâ€¦ 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)!