Did the following lifts in sequence in the same workout, working up to the final 1-rep-max weights:

Squat: 425lbs
Shoulder Press: 110 lbs
Deadlift: 315 lbs
Total: 850 lbs

These are new personal records, for each lift individually and for the total when done all together like this.  My old CF Total (about 4 months ago) was 740.

Well, technically it's not a new PR on the Squat.  That was 455 lbs, set several years ago.  But it's a new record since I began working seriously again earlier this year.  

Now I need to work on the depth of my squat, in the 320-350 range where I can do reps.

Tags: crossfit

( Cut for your pleasure. )

Tags: crossfit, fitness, wod, workouts

Finally, after 18 months away from the gym, I got back to my Crossfit routine today. I have a LOT of ground to recover. Today was a "rest day" on the Crossfit Workout of the Day schedule, but I was champing at the bit to get back to it, so I did the official "warmup" routine developed for the program, figuring that would be a reasonable light workout.

In Crossfit, a warmup looks like 1-3 rounds of the following sequence:

Samson Stretch (30 sec)
Overhead Squat x 10 (45lbs)
Situps x 10
Back Extension x 10
Pullup x 10 (assisted, in my case)
Dip x 10 (also assisted)

I went for three rounds. Took me about 31 minutes. Wiped. Me. Out.

Clearly, I've got a long way to go, but at least I'm going again. Actually, I feel like a bit of a slacker. Here's an example of just how determined some Crossfitters are: check out the equipment at this fellow's home gym, AKA Crossfit Kenya.

Tags: crossfit
Current Mood: drained