CrossFit Total

Workout 5 January 2010:

"CrossFit Total"
Back squat, one rep max
Shoulder press, one rep max
Deadlift, one rep max

Results: Squat 255, SP 140, DL 295 = 690lbs
Previous best: 265 / 145 / 335 = 745lbs (20 Feb 09)

Even though I'm still down quite a bit from my best effort on this workout, I did add 30lbs since my last attempt in November. Of that 30lbs, I added a solid 20 to the squat with the remaining 10 on the deadlift. I wasn't able to go up on the shoulder press so next time I'll shoot for 145 but be happy with 142.5.

I encourage everyone (especially women) to make this workout a regular (once every 1-3 months) part of your training. Plenty of instructions and guidance are provided in the PDF linked above.