CrossFit Total

Today I got to try the CrossFit Total for the first time. Total your best attempt at three lifts–squat, press, deadlift. You get three attempts at each one. Convert the total to pounds for your score.

Squat: 187 lbs
Press: 66 lbs
Deadlift: 242.5 lbs
Total: 495.5

CrossFitTotal 2007
About the CrossFit Total
CrossFit Total rankings
I also reached a new deadlift PR of 111 kg after completing the total with 110.

Front Squat

Tonight we mostly worked on thrusters, but to get the hang of how to grip (and let go of) the bar for thrusters, we started with several sets of front squats. I ended up with a new 2-rep max of 75 kilos. Last time I tried for a front squat max was in April 2007.
We went on to do tons of thrusters and I’m so tired I can hardly stand up. First we had to see how many thrusters we could do without stopping. The amounts of weight we used were somewhere below half bodyweight. I used 25 kilos and got 26 reps. This was a great experience because now that my right shoulder is so much more functional (thanks to Steven Tolzmann of Pain-Free Solutions, West Seattle, and his Active Release Therapy–two sessions!), I’m not afraid to do thrusters and they only hurt me in the way they’re supposed to.
Following that we had a thrusters workout in pairs. One person did five, the other person did five, and so on for ten minutes. I used two 25-pound dumbbells and my partner used 20’s. She’s somewhat new to the gym but strong. We got 23 sets each, the same number as the pair of young men nearby. Of course their weights were heavier, but not by much. We worked hard and it felt really good to lie on the floor afterwards. My intention was to help Dave run the 6:00 class but the workouts are like a drug. If I work out, I’m too relaxed and mellow to think on my feet.

Single Kettlebell Complex 4: “Fran’s Fave”

Dave was away yesterday and today, so Sean and I led two CrossFit classes. It was fun! Last night we had only two people working out, and we re-used the workout Scott’s group had just done. After the workout, we helped them work on barbell cleans. I had helped teach the clean last Monday and taught it to my private client SJ on Thursday, so I was glad of the opportunity to teach it again and solidify it some more. I learned how to teach it from Mike Burgener so no surprise that people get it. Still it’s really gratifying. Sean and I stayed a while later to try out cleans on our own. We would add weight, back off again, try again. Eventually I got a full body-weight clean from the floor. I did two singles and was happy with that.
Last night before the gym I had been on my first visit to an active-release therapist, a kind of deep muscle massage, for my weak and achy right shoulder. I’m so glad it looks like this is going to help. He worked on me for five or ten minutes and then retested the strength in various directions, and it had already made a difference by freeing some adhered muscles in my back and others that attach to the scapula from the front. He worked on me some more and my shoulder feels better. I’m looking forward to going back on Tuesday, even though I got totally lost (on my scooter) on the way back from West Seattle and ended up scootering all the way to Tukwila. A guy in the gas station gave me directions and I found my way home eventually.
This morning Sean and I led the workout for 14 people. We had them practice the kettlebell one-arm swing and the kettlebell clean, then did my favorite workout:
10 kettlebell one-arm swing + clean + front squat (a complex)
10 air-squat-jumps
for 10 rounds.
Everybody focused and worked hard and took coaching tips well, so I couldn’t have had an easier time. It was really fun! Some of us worked on cleans for a little while after people caught their breath, and finally then Sean and I did the workout ourselves. This was my fastest time, 15:25. Previous times were 21:15, 17:02, and 17:05 (wearing a heart rate monitor that I had to adjust a few times during the workout). I’ve decided this workout needs a name–“Fran’s Fave.”