Sandbagger?

Ok, just last evening I posted my goals for 2009. I set goals for a deadlift of 300 lbs and a CrossFit Total (one session, single rep max in squat, shoulder press, and deadlift) of 680 lbs. About 3 hours after I posted my goals, lo and behold the next day's WOD gets posted and it happens to be CrossFit Total. I had just hit my max deadlift last Monday at 280 lbs, so I was thinking I would be close to that (you have to perform the squat and shoulder press prior to the deadlift).

We hit the gym at lunch and started on our sets. Squat was up first, and I was able to hit 255 lbs, but didn't feel that great on the form, so I quit at that weight. It was 30 lbs higher than my last CFT, but I've squatted higher weight prior to Crossfit. Shoulders were still sore from shoulder pushups the day before. I equaled my previous weight with no increase. Last up was the deadlift. After warming up at 155 and 243, I started single rep sets at 273 lbs. It felt pretty easy, so I was figuring 293 was next. That went up easy. I knew I was going to get 300, but I was talked into giving an attempt at 313 lbs. It took a lot of effort, but I ended up getting it done, with some energy to spare. We were out of time (since we work out at lunch), but if we had more time I would have loved a stab at 323 lbs.

So in the end, I surpassed by deadlift goal by 13 lbs, and met my CFT goals of 680 lbs (683 lbs to be exact).

So where to go from here? I set new CFT goals of 275 lb squat, 140 lb shoulder press, and a 350 lb deadlift. That would be 765 total lbs. I don't think thats sandbagging...


I also hit the road today and did 30 miles on the cross bike. I plan to race at Mid-Ohio on Saturday, so after tomorrow's WOD, I will be going real light on the workouts, especially legs. We should have a good contingent of Stark Velo cat 3 and 4 racers for the 3/4 race.

Adios...