17/03/07
BW 161.5
-Warm up rowing
Row 1000m D3 - 3:59.7@28 - 1:59.8 ave
2 min rest
Row 500m D1 - 1:56.3@29 - 229.4w
1 min rest
Row 250m D1 - 54.3@33
30 sec rest
Row 250m D1 - 1:09.8@27 Strapless for form
*"Crossfit Total"
Back Squat 165-3/185-1/200-1/215
Shoulder Press 65-5/80-3/95-1/105-1/110
Deadlift 260-1/290-1/305-1/315
Total 640 3.96
Compare to 17/02/07. Good stuff, hit PR's on all the lifts. Failed on 215 for the squat last time but this time hit it nicely and feel I might have been able a little more. Shoulder Press was a bit heavy and had a bit of a back bend. Deadlift on the other hand was rad, 305 felt light, decided to see what 315 would feel like and bam. I feel I'm a bit heavy on the bodyweight side of things though. I seem to be gaining weight more than anything. That would make sense as I would be gaining some LBM but at the same time think I should be losing fat, as I've turned over a cleaner diet since getting home and my activity level has gone up a lot more.
-3 rounds:
10 KTE
10 LHS
10 JS Side Bend L&R