Friday, December 18, 2009
DEC 18 2009 - My First CF FootBall Total
CF FootBall Total:
The total is the combined weight from 1 rep max lifts in each of the following 4 lifts : power clean, back squat, bench press, and deadlift. The lifts are done in that order, with 3 attempts allowed in each lift. Only the best 1RM weight counts toward the total.
Lacking a bench, I substituted the press, which brought down my potential score. On the positive side, I can compare my strength gains to previous CF Totals (squat, press, deadlift) more easily, since that workout uses the press.
Power Clean - 75kg / 165#
Back Squat - 111kg / 245# PR!
Press - 55kg / 121#
Deadlift - 149kg / 328# PR!
Total - 390kg / 859#
I've cleaned 170# before, and pressed 130#. I think my press would have progressed more if I had been able to bench press when the CFFB program called for it. Nevertheless, I'm a lot stronger than I was at the beginning of November, when I started following the CFFB site. On November 1st I squatted a 1RM of 95kg (209#); I'm happy with a 16kg (36#) increase. It's a 15# increase over my previous PR back in April. The deadlift is a 13# increase over my previous PR, also from April.
I'm pleased with the effect that CrossFit Football has had on my body, and will stick with the programming once I return from Christmas travels. Blog posts may be sporadic until the first week of January. Thanks for following, and have a merry Christmas!