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CrossFit Progress: Moving into Beast Mode


Thursday, January 03, 2013

I've gotten a little sidetracked from the original subject of this blog. I started this blog to chronicle my training progress for my upcoming Spartan Sprint. Lately, I haven't written much about CrossFit...that's sacrilegious!...and probably a first for a CFer...what self-respecting CFer can go an hour without talking about pr'ing and/or killing their WOD! Shhhhhh...don't tell Pete! He might strip me of my membership. LOL!

So that I won't lose all credibility, tonight's post is all about how far I have come in the past 5 months.

1st the Stats:

Atlas Stone to Shoulder - 1,305 lbs in 4 minutes (PR'd by 225 lbs in less than 2 months)
Deadlift - 95 lbs
Back Squat - 85 lbs
Clean & Jerk - 70 lbs (PR'd by 15 lbs in 3 weeks)
Bench Press - 55 lbs
Push Press/Seated Shoulder Press/Snatch/Squat Cleans/Good Mornings - 45 lbs
Overhead Squats/Thrusters/Kettlebell Swing - 35 lbs
Max. Box Jump - 27"
Wall Balls - 12 lbs

I am progressing nicely...even if I do have to say so myself!

In addition to the above, I have noticed marked improvement in my push ups, pull ups and running (yes, even my running. Lol). And I can't forget about my overall conditioning. When I started it took everything I had to get through the WOD! Now not only am I able to complete my WODs with quick recovery, but I also walk 2.9 miles to and from WOD at least twice a week! If that isn't improvement, then I don't know what improvement is!

So...now it's time to set some goals. The first 5 months were for acclimating myself and establishing some baselines. Going forward, I will be concentrating on getting stronger and faster...or in other words...entering into Beast Mode!

By June 1st, I am striving to:

Deadlift 155 lbs
Back Squat 105 lbs
Clean & Jerk 95 lbs
Bench Press - 80 lbs
Push Press/Seated Shoulder Press/Snatch/Squat Cleans/Good Mornings - 65 lbs
Overhead Squats/Thrusters/Kettlebell Swing - 55 lbs
Max. Box Jump - 35"
Wall Balls - 16 lbs
Run a 5K
Work my way to red band-assisted pull ups (I'm currently using a green band)

Atlas Stone to Shoulders isn't programmed into our WODs that often. If it does make an appearance in the next 5 months, I plan on increasing my total load by 300 lbs.

If...no WHEN I accomplish the above goals, I will be more than prepared for my Sprint!
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Member Comments About This Blog Post:
XFITSTRONG 1/4/2013 5:29AM

    All I can say is holy cow.... You are amazing!!!! 27 inch box jumps! I still have an anxiety attack doing 20 inches! LOL! Absolutely amazing!

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