A few days ago, my trainer and I finalized my new strength program (which I promise I will post tomorrow). Just before we got off the phone, he said to me, "Oh, and you need to do a CrossFit Total before you start".
Ah, crap.
Max recommended the same thing a few weeks ago, but I completely ignored him. My trainer, however, is not so easy to ignore.
Trainer: You need to do a CFT before you start.
Me: Oh, yeah. I was actually just planning on adding up all my 1RMs and using that.
Trainer: (silence)
Me: Um, because it's kind of the same thing, so... that's what I was going to...
Trainer: (crickets)
Me: Sigh. FINE.
I was not psyched about this, but I can't for the life of me figure out why. I ADORE 1RM pulls. The CFT is THREE 1RM pulls. All in the SAME DAY. I should be peeing my pants with excitement over the idea. But I wasn't. I think I was just nervous. That's a lot of pressure. What if my squat tired me out so much I blew it on the press and DL? What if I choked and pulled way less than a previous 1RM? What if I was just having a bad day? I allowed myself seven seconds of this nonsense, after which I manned up, pulled out my copy of Starting Strength and started cramming.
I was supposed to head down to North Shore CrossFit this morning to do a Total with Danny Vee and the Beverly crew, but I was all set with a three hour drive through the snow. I decided to head over to my local gym (Lakes Region Fitness) yesterday afternoon.
Results (at a bodyweight of 130#):
- BS: 140#
- Press: 65#
- DL: 195#
This was a relative disaster. First, I decided to video some attempts to send to My People for review. Good thing I did, because the 150# BS I did in the third attempt was judged an Epic Fail. Didn't go get even close to parallel, never mind below. Fuck. Gant said, "You didn't get your knees out, so you weren't able to drop into the hole and get the rebound effect to get out. You just muscled the whole thing. When you do that, it's very difficult to gauge depth as the glutes are under constant tension."
In summary, I'm plenty strong enough to hit this number. But the back squat is still SO new, and I haven't figured out where my bottom point should be. I THINK I'm below parallel, but I end up stopping short, which negates the PR. I did a rep prior to that at 145#, but since I didn't video it, I'm not going to speculate as to its validity. Instead, I'll take the hit and use my previous 1RM (which I've pulled several times, and has been judged in person as good) of 140#.
I may have to say fuck you to the Ball Nazis and start using something to help me gauge my depth for the next few weeks, until I can learn to figure it out for myself.
I've been stuck at a 65# press FOREVER. That weight goes up pretty easy, but 70# gets stuck in the middle every time. I think if I can make a little tweak to my form, it'll go. I tried twice yesterday and swore out loud both times.
My DL pull was 10# less than my 1RM, and more importantly less than I COULD HAVE pulled. I gamed this one all wrong, creeped in my warm-up, started my first pull way too light and didn't get aggressive enough with subsequent pulls. Dammit. I definitely had more in me.
So there we have it - a solid 400. My goal for the end of this 12 week program - a 450 CFT. Challenging, but do-able. Doing a CFT is kind of like learning a new lift for the first time. I've got some serious points to gain simply by doing this again. I'll know how to work the warm-up better, and where to start with my attempts. That's gotta be good for 20 points right there.
Back squat: epic Fail
8 people drop some props (leave a comment here):
Melissa:
Here is how to fix your back squat:
1. Warm-Up.
2.load up the bar with 150#.
3.Walk it out.
4.Set the bar down on the pins and escape.
Now you have trained your amygdila to know that heavy squats IN THE POWER CAGE won't kill you by crushing you.
You might even find you need the pins one lower, but test that theory with an empty bar.
Another way to know if you are getting low enough is that the iliac crest (crease of the hip) will be pinching your pants.
This squat was not even close.
Finally, you might practice A2A squats with 95 just to get the feeling of depth. sit all the way down and let the hamstrings relax, then re-engage to drive out of the hole. Don't do this with heavy weight, you won't be able to get back up.
By the way, you should post your press too, I might be able to help.
My press is KILLING me too Melissa.....I have exceptionally strong shoulders, always have. But for some reason, my press is hovering around 165lbs. Which is frustrating as before my rebirth in CF I was doing dumbbell seated presses with 100lb dumbbells for sets of 8. It's something in the movement for me, I need to get coached up. I've just been doing the mainpage WOD's since I started and already put 50lbs on my CFT (905-955). If you have a custom tailored strength biased approach you'll kill that goal.
When I squat, here are my focus points...
*Chest Lifted
*Load Hips
*Stay tight
*Drive up with my heals
You lost tension at the bottom, then your chest fell on the assent.
For what its worth... I think you came pretty damn close to parallel. In fact, freeze framing it, you did get to parallel, but not below it.
As Arnold would say, "The important thing is that you look good while pumping iron."
/smartass off
Happy Solstice from all of your pagan friends.
Good way to up your press is by bench pressing... Sure, not the most functional of lifts, but nothing better to build that upper body strength.
For your squat, many will disagree, but work the highbar Olympic squat. Ive switched to this style of bs myself and my depth is 100% better and have really boosted my numbers on my squat.
Thor has some good words.
Doing Starting Strength myself now. Do you have the book? The program you're off to do looks great and you will see some great gains!
-Camille
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