Saturday Totally!

Crossfit total!
rolled over and checked the mainsite to find this little gem! so may shades of awesome!

warm up
run 1 mile
1/4 jog 1/2 fast 1/4 jog
just to wake up a little bit and get the blood flowing

strength warm up
20 burpees
figured i would do something a little different and with the total i could warm up on the squats etc.. so need to work on my burpees. these were good with nice high jumps

crossfit total
back squat 1 rep
press 1 rep
deadlift 1 rep

you have 3 attempts to lift max weight in the above exercises. warm up appropriately and then go for it!

back squat
warmed up with
10x45
10x135
8x225
6x275
305
315
**325**
had no spotter. got 325 pretty easy. wanted more but didn't want to fail and have to drop the bar. definitely have a little more in this!

press
10x45
8x95
4x135
155
175(f)
165
**170**
went for the 175 too soon. stepped back down and got the 165 pretty easy so went for 170.
new PR!! very happy about this! want bodyweight on this lift and making good progress!

deadlift
10x135
10x225
6x275
305
**315**
325(f)
320(f)
really wanted to get 325. got it up but couldnt get it over my knees. argh! think its really about form here. need to focus on keeping better form. definitely have to work on this. want to get 2x bodyweight. happy though as strength work on this has been minimal

cash out
10x135
10x135
working on form

810 total!
5lbs over the last attempt that i logged. press was excellent. up from 155. interesting to see what a little work in that department can do. have more in the squat and need to focus some attention on the deadlift. definitely want to do a strength bias this fall/early winter.