Crossfit Total #2

So about six weeks ago we had a Crossfit Total at the gym, Crossfit Portland.  Best out of three attempts on the squat, standing press, and deadlift.  For the first total my liftts were as follows.

BW 175 lbs

Squat 300

Press 140

Deadlift 360

For the next total i had a strength progression all written up, and was going to do some speed work for the deadlift, focusing on speed off the floor.  That went well for a few weeks, then i got sick, had family and friends in town, and basically ate alot of food, went snowboarding, and did not train.  The next Crossfit Total was this past Saturday, but something came up that morning and i could not make it.  I was bummed, but my friends insisted i just Total on my own at the gym.  So last night i went in and did it, thoroughly not expecting much of myself.  Here is how it went down:

BW 175lbs

Squat 315

Press 140

Deadlift 400 (woohoo!)

I was pretty happy with myself.  My second attempt on the squat was 305, and i didnt quite like feel like i was going to die, so i thought i would go for it.  Three 45’s a side for 315.  The other trainer Adam said it was not pretty,, but it went up, though i felt like my torsso was about to collapse.  My press stayed the same as before, i kind of screwed myself on that one.  I made 140 for my first attempt, then went to 150, which was to big of a jump, as it was not moving much.  Oh well.  On the deadlift i went super conservative with an opener of 345, super easy.  Then i put on 375, and it to went up pretty easy, and that was my previous PR.  Adam saw it and said i better be putting a hundred pounds on the bar for the next attempt.  I talked him down and he loaded 400 on the bar while i rested and got a client warmed up for her training session.  Then i took off the shoes and socks, and with Adam yelling at me managed to deadlift 400.  It was tough and i could barely stand after.   All the speed work definitely helped, i was able to break it off the floor to my shins and from there it was just a slow grind up.

So all in all pretty good.  Sorry i did not get any pics.  If i have learned anything out off all this its that after a certain strength base has been built it seems like speed, explosiveness, and force generation is key to athletic endeavors.  Time to hit the O-lifts.

Anton

The Perfume Analogy

Check out this video from Robb Wolf, where he talks about food and presents a good analogy.

Friends or family ask me about the Paleo diet, and when i try describe it to them alot of them think i am nuts.  A typical response will be “but i’ve eaten rice, toast, crackers, drank milk, for years, and i feel fine.”  That may be true, but its like Robb says in the video, the more we keep shoveling that stuff into our bodies eventually its just going to stop objecting and blunt its response.  Just type II diabetes, keep bombarding your body with carbs and sugar, forcing it to constantly release insulin, and eventually its going to stop reponding.  I know when i started eating stricter Paleo, really eliminating milk, grains, and wheat based products, i felt much better.  Then after a few weeks i would some pizza with buddies, and viola, the next day my nose would be runny, my throat irritated, and i would generally feel like crap.  I think if this our body’s initial reaction to that kind of food, it means it is not good for us.  But try it for your self.  Do Paleo for two to three weeks.  Eat meat, vegetables, nuts, fruits, and healthy fats.  Then go back to your usual eating habits, and see how you feel.