100223 Crossfit Total

Day 4 of My personal push up & chin up challenge:- push ups against pin 2 x 8 reps (4,3,1) , chin ups with blue band feet together x 8 reps (3,3,1,1) done this morning.

Warm up:- arm swings/rotations, knee highs, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 5 dislocates with 5 o/h air squats, 5 push ups against pin 2

Tuesday 100223
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep -

BS - warm ups 17kg x 5, 27kg x 3, 37 kg x 2, 47kg x 2,
50kg x 1 = Equal last CFT, 55kg x 1 = Equal Current PB 56kg x 1 = NEW PB

SP - 7kg x 3, 12kg x 3, 17kg x 2,
22kg x 1, 25kg x 1 = Equal Current PB, 26kg x1 = F

DL - 12kg x 5, 22kg x 3, 32kg x 2, 42kg x 2, 52kg x 1,
62kg x 1, 72kg x 1 = F (set up was not quite right and dropped the weight forward), 72kg x 1 = = Equal Current PB

Crossfit Total of 56+25+72 = 153kg / 337lbs up 10kg / 22lbs
Compared to 091212 of 143kg / 315lb

Really pleased considering I've been below par for 3 weeks with my foot - my target was to match my current PB's if poss which I knew would give me a new CFT. My shoulder press was sheer willpower I think - slow and steady but got it up there and the DL was shakylegged but one of those 'I know I can I know I can' moments - phew. When I equalled my sqaut PB I knew I could do another kg so went for it  :n_bigsmile: