3-3.5 mile run, moderate/easy pace
Crossfit Total: Find 1RM for the following
Back squat - 225#
Press - 135#
Deadlift - 280#
Score - 640 (previous score was 595)
- Notes: This was a big day for me. Improved by 15# in the BS, 5# in the press, and 25# in the DL. I had a spot when coming out of the hole on the squat, so it doesn't feel completely legit, but I think I would have been able to get out. I knew my DL had improved but I wasn't expecting to pull that much, felt great and like I could have gone for 290# as well. I think SDLs have really improved my form and strength so I am going to keep doing them.
- Nutrition: Solid so far. Had a protein shake after the workout but after doing really taxing max lifts I don't think it could hurt. Should be fine on protein intake today.
- Body: Feel really good and energized. Hamstrings have some lingering soreness from the previous cycle but they loosened up.
- General: Gonna spend tomorrow in the pool doing some low intensity stuff to give my CNS a chance to recover.
- This completes my first "test" cycle of adding CFSB type programming to my workouts. It definitely led to big improvements on the major lifts, and seems like a great way to implement strength work. I haven't even been using it properly as it was designed and still saw results, so it says a lot about the program. I like the high rep work and the layout in general and will probably keep using it, mixing in other things and experimenting.
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