{"id":1456,"date":"2011-09-22T15:42:06","date_gmt":"2011-09-22T15:42:06","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1456"},"modified":"2011-09-22T15:42:06","modified_gmt":"2011-09-22T15:42:06","slug":"superstrong","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=1456","title":{"rendered":"SuperStrong"},"content":{"rendered":"<p><a href=\"http:\/\/dave.crossfitcp.com\" target=\"_blank\">Bigg Dave<\/a> started a new strength class at <a href=\"http:\/\/crossfitcp.com\/\" target=\"_blank\">CrossFit Cedar Park<\/a> called &#8220;<a href=\"http:\/\/crossfitcp.com\/programs\/super-strength\" target=\"_blank\">SuperStrong<\/a>&#8220;. We could NOT pass this up. It&#8217;s an 8 week class (2x\/week) that focuses on making you freaky strong. <\/p>\n<p>I haven&#8217;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. <\/p>\n<p><strong><u>Monday 9\/19\/2011<\/u><\/strong><\/p>\n<p>CrossFit Total  &#8211;  3 attempts to find your 1RMs of: <\/p>\n<ul>\n<li>Dead lift<\/li>\n<li>Back squat<\/li>\n<li>Strict press<\/li>\n<\/ul>\n<p>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!!): <\/p>\n<table border=\"0\" cellspacing=\"0\" cellpadding=\"2\" width=\"400\">\n<tbody>\n<tr>\n<td valign=\"top\" width=\"100\">&nbsp;<\/td>\n<td valign=\"top\" width=\"100\">1<\/td>\n<td valign=\"top\" width=\"100\">2<\/td>\n<td valign=\"top\" width=\"100\">3<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\" width=\"100\">Dead Lift<\/td>\n<td valign=\"top\" width=\"100\">425#<\/td>\n<td valign=\"top\" width=\"100\">445#<\/td>\n<td valign=\"top\" width=\"100\">455# (PR)<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\" width=\"100\">Back Squat<\/td>\n<td valign=\"top\" width=\"100\">315#<\/td>\n<td valign=\"top\" width=\"100\">345#<\/td>\n<td valign=\"top\" width=\"100\">365# (PR)<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\" width=\"100\">Strict Press<\/td>\n<td valign=\"top\" width=\"100\">155#<\/td>\n<td valign=\"top\" width=\"100\">175#<\/td>\n<td valign=\"top\" width=\"100\">180# (PR)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>It was a good night, with a trifecta of PRs. My total was 1000 on the dot and it felt fantastic. I haven&#8217;t PR&#8217;d something in a really long time and it felt nice to show some progress SOMEWHERE. <\/p>\n<p><a href=\"http:\/\/blog.familyofgoldsteins.com\/?p=1269\" target=\"_blank\">My last successful CrossFit Total<\/a> 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). <\/p>\n<p><strong><u>Wednesday 9\/20\/2011<\/u><\/strong><\/p>\n<p>&#8220;We are going to get sore tonight&#8221;&#8230; he said as class started and&#8230; yes, he&#8217;s correct. <\/p>\n<p>The workout last night was:<\/p>\n<p>Hang squat snatch: 5  &#8211;  3  &#8211;  3  &#8211;  3 (75#, 95#, 105#, 115# (2, then lost grip).<\/p>\n<p>Then, <\/p>\n<ul>\n<li>3&#215;5 Front Squat, then 1 set of negatives<\/li>\n<li>3&#215;5 Strict Press, then 1 set of negatives<\/li>\n<li>3&#215;5 Dead Hang Pull Up, 1 set of negatives<\/li>\n<\/ul>\n<p>Weights used: <\/p>\n<table border=\"0\" cellspacing=\"0\" cellpadding=\"2\" width=\"400\">\n<tbody>\n<tr>\n<td valign=\"top\" width=\"80\">&nbsp;<\/td>\n<td valign=\"top\" width=\"80\">1<\/td>\n<td valign=\"top\" width=\"80\">2<\/td>\n<td valign=\"top\" width=\"80\">3<\/td>\n<td valign=\"top\" width=\"80\">Neg<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\" width=\"80\">FS<\/td>\n<td valign=\"top\" width=\"80\">225#<\/td>\n<td valign=\"top\" width=\"80\">245#<\/td>\n<td valign=\"top\" width=\"80\">265#<\/td>\n<td valign=\"top\" width=\"80\">155#(12)<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\" width=\"80\">SP<\/td>\n<td valign=\"top\" width=\"80\">155#<\/td>\n<td valign=\"top\" width=\"80\">155#(4)<\/td>\n<td valign=\"top\" width=\"80\">145#<\/td>\n<td valign=\"top\" width=\"80\">135#(8)<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\" width=\"80\">PU<\/td>\n<td valign=\"top\" width=\"80\">Me<\/td>\n<td valign=\"top\" width=\"80\">Me<\/td>\n<td valign=\"top\" width=\"80\">Me<\/td>\n<td valign=\"top\" width=\"80\">Me(6)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>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&#8217;m not really stressing about it. I really surprised myself with the front squats and the pull ups seemed pretty easy&#8230; not the negative&#8230; those were a bitch. <\/p>\n<p>On top of all of this, the class runs from 645pm  &#8211;  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&#8217;t thank them enough for not making us feel like we had the annoying baby there (I don&#8217;t think she&#8217;s annoying at all, but some people just don&#8217;t like kids). <\/p>\n<p>Anyway&#8230; 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)! <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bigg Dave started a new strength class at CrossFit Cedar Park called &#8220;SuperStrong&#8220;. We could NOT pass this up. It&#8217;s an 8 week class (2x\/week) that focuses on making you freaky strong. I haven&#8217;t really been blogging my workouts a whole lot as, for a while, I was happy just to get into the gym [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[27,44,47,187,186,134,174,185],"class_list":["post-1456","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-back-squat","tag-crossfit-total","tag-dead-lift","tag-front-squat","tag-strength","tag-strict-press","tag-strict-pull-ups","tag-superstrong"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1456","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1456"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1456\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1456"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1456"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1456"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}