Recent Crossfit Total

This past Saturday we had a Crossfit Total event at Crossfit Portland.  The Total is your combined weight lifted in the Squat, Standing Press, and Deadlift.  I squatted 300, pressed 140, and deadlifted 360.  The squat was a ten pound PR, but i have pressed 145 and deadlifted 375 in the past.  I just didnt have it on that day i guess.  I think my preperation leading up to the Total could have been better.  I maxed my deadlift to near to the event, which was probably not a good idea.

One thing i feel i need to work on with the deadlift is speed off the floor.  My second attempt was 380, and while i could break it off the floor, i just could  not get it much towards my knees.  I think the problem was trying to slowly squeeze it up, rather than grip and rip.  The next Total is towards of March, and in between i am going to work a speed cycle for my Deads.  It will look like this:

1-24: 15 singles @ 65% (on the minute)
1-31: 12 singles @ 70% (on the minute)
2-7: 10 singles @ 75% (on the minute)
2-14: 8 singles @ 80% (on the minute)
2-21: 6 singles @ 85% (on the minute)
2-28: 4 singles @ 90% (on the 3 minute)
3-7: 2 singles @ 95% (on the 5 minute)
3-14: 10 singles @ 65% (on the minute)
3-21 Crossfit total 2

I got the cycle from a fellow crossfitter at the gym, and i think he may have got it from Westside Barbell.

We’ll see how it goes.  My lifting for the squat and press will just be basic linear progression with some backoff weeks thrown in.

Anton