CrossFit:Back Squats and fake CrossFit Total
Originally published at Run, Turtle, Run!. Please leave any comments there.
Been sick for about 10 days or so, and rather than gut it out and actually exercise through being sick I decided to give my body a break. (And I was feeling a little lazy.)
But, yesterday I wandered back to the Black Box to do a make-up workout. I opted to do 5×3 Back Squats, because I haven’t tested my max in back squats in a while, and I didn’t quite feel up to doing the met-con madness that everyone else was doing.
Friday 090313
Back Squat 3-3-3-3-3 reps
245, 255, 265 (2/3 f), 265, 255
Not too shabby. My previous 1-rep max for back squats was 265, and that was without much strength work and with little-to no training on form. The fact that I could do a 3-rep set suggests that my 1-rep max is probably around 280 or so (I hope).
This workout was followed up by Tabata frog-squat jumps (or something like that, I forget the name the coach gave it). Basically, it was exactly like it sounds - squatting down with fingers touching the ground and jumping up, then landing in the frog-squat position. Even without having just done back squats it would have been ugly. After having done those back squats, it just plan sucked.
Incidentally, I know have a good baseline to cobble together a fake CrossFit total based on my current 1-rep max lifts.
- Shoulder Press: 130
- Deadlift: 345
- Back Squat: 265 (280 if I guesstimate)
- Total: 740 (755 if my guess about the back squat is right)
This is totally unofficial, because it’s pieced together from workouts from different days, but since I haven’t done a CrossFit total workout yet, I thought I’d put this down so I have a good baseline to set my weights for the first time I do it.