{"id":44,"date":"2007-05-14T20:19:34","date_gmt":"2007-05-14T20:19:34","guid":{"rendered":"http:\/\/www.colinmcnulty.com\/blog\/2007\/05\/14\/back-to-crossfit-after-a-week-off\/"},"modified":"2007-05-14T20:27:51","modified_gmt":"2007-05-14T20:27:51","slug":"back-to-crossfit-after-a-week-off","status":"publish","type":"post","link":"https:\/\/www.colinmcnulty.com\/blog\/2007\/05\/14\/back-to-crossfit-after-a-week-off\/","title":{"rendered":"Back to Crossfit after a week off"},"content":{"rendered":"<p>I took most of last week off CrossFit as I&#8217;d hurt my back doing too many deadlifts on Monday.  Nothing serious it turned out, just extremely sore for several days.  Anyway, I&#8217;d figured that a week off exercise, but being on the Zone Diet, should set me up good and proper to come back nice and rested and firing on all cyclindars.<\/p>\n<p>Bah, nothing could have been further from the truth.  This morning I woke up full of aches and pains: wrists, elbow, shoulders and knees, all ached for no reason I could fathom.  However I decided to go to CrossFit anyway.  The good news is that my aches and pains didn&#8217;t bother me at all, as odd as it sounds, exercising seem to loosen things up nicely.  Todays routine (order might not be quite right):<\/p>\n<ul>\n<li>430m Run<\/li>\n<li>25 Press ups<\/li>\n<li>25 Ball Slams<\/li>\n<li>25  Kettle bell Swings (20kg)<\/li>\n<li>25  Pull ups<\/li>\n<li>25  Medicine Ball Clean with Wall Ball. (Hard to explain really, involves a double squat and throwing a medicine ball at a wall)<\/li>\n<li>25 step Lunge walk<\/li>\n<li>25 Box Jumps (on a large 24 inch box)<\/li>\n<li>Tabbata Row for 25 Calories (Tabbata is 20 secs on, 10 secs rest)<\/li>\n<\/ul>\n<p>200 reps in total, plus the run.  I managed a relatively slow 22 minutes something, and by the time I got half way through, the yoghurt and coffee I had the hour previously was threatening to come back for a second sitting!  Knackering.<\/p>\n<p>However tomorrow is something I&#8217;m looking forward to: Crossfit Total, which is three single reps each of Deadlift, Shoulder Press, and Backsquat,  for mx weight.  You add up your best lift in each of the 3 exercises to give a CrossFit Total, which is a good measure of strength.  We do this every 6 weeks ish to see how we&#8217;re progressing strength wise, only I missed it last time.  \ud83d\ude41  My CrossFit Total 3 months ago on the 6th March was:<\/p>\n<p>Back Squat &#8211; 110kg (Personal Best)<br \/>\nShoulder Press &#8211; 45kg (PB)<br \/>\nDeadlift &#8211; 110kg (PB)<br \/>\n<strong>CROSSFIT TOTAL<\/strong> = 265kg<\/p>\n<p>However with my current individual Personal Bests they give me a theoretical CrossFit total of:<\/p>\n<p>Back Squat &#8211; 130kg = 286lbs<br \/>\nShoulder Press &#8211; 47.5kg = 104.5lbs<br \/>\nDeadlift &#8211; 157.5kg = 346.5lbs<br \/>\n<strong>Theoretical Crossfit Total<\/strong> = 335kg = 737lbs<\/p>\n<p>The question is, will I perform to my best in each of the 3 exercises to achieve that Total.  For reference, I know I will beat at least one of the instructors&#8217; Crossfit Total with that score, if I achieve it.  That would be sweet!  \ud83d\ude09  We&#8217;ll see tomorrow if I manage it.<\/p>\n<p>I&#8217;m still getting to grips with embedding video, will see if I can get this QuickTime movie of a Crossfit Total session to show up here:<\/p>\n<p><object classid=\"clsid:02BF25D5-8C17-4B23-BC80-D3488ABDDC6B\" codebase=\"http:\/\/www.apple.com\/qtactivex\/qtplugin.cab\" height=\"495\" width=\"640\"><param name=\"src\" value=\"http:\/\/media.crossfit.com\/cf-video\/CrossFit_CFTotalNZ.mov\"><param name=\"autoplay\" value=\"false\"><param name=\"type\" value=\"video\/quicktime\" height=\"495\" width=\"640\"><embed src=\"http:\/\/media.crossfit.com\/cf-video\/CrossFit_CFTotalNZ.mov\" height=\"495\" width=\"640\" autoplay=\"false\" type=\"video\/quicktime\" pluginspage=\"http:\/\/www.apple.com\/quicktime\/download\/\"><\/object><\/p>\n<p>EDIT: Hmmm it&#8217;s a bit big, and that was a fiddle pile of nonsense!  There&#8217;s got to be a plugin that makes that job a whole lot easier.  :S<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I took most of last week off CrossFit as I&#8217;d hurt my back doing too many deadlifts on Monday. Nothing serious it turned out, just extremely sore for several days. Anyway, I&#8217;d figured that a week off exercise, but being on the Zone Diet, should set me up good and proper to come back nice [&hellip;]<\/p>\n","protected":false},"author":161,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,1,7],"tags":[],"class_list":{"0":"post-44","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-crossfit","7":"category-uncategorized","8":"category-the-zone-diet"},"_links":{"self":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/44","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/users\/161"}],"replies":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/comments?post=44"}],"version-history":[{"count":0,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/44\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/media?parent=44"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/categories?post=44"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/tags?post=44"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}