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Old 04-19-2009, 10:30 PM   #1
Matt Hitt
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Matt's journey to a 1000 CFT, and more

Hello out there! So, after 5 months of CrossFit, I've lost a good deal of weight, and, more importantly, am significantly fitter and healthier. The Kool Aid is refreshing and tasty. I'll save my testimonial for the 1-year mark, but I wanted to set some new benchmarks for myself, as I'm close to achieving my initial goal.

I was inspired today when I did my CrossFit Total with these numbers:

Deadlift-335
Shoulder Press-125
Back Squat-275

CFT-735

I'm a 6 foot 1 male, weight 189.

I'll turn 24 on April 27, next Monday. My goal is to achieve a CrossFit Total of 1000 by April 27, 2010, my 25th birthday. If I meet that goal, I will consider the year a great success.

To keep things interesting, here are 7 other benchmarks I'll work on as well.

1. Current Fran Time: 15:14
Goal by 4/27/10: Sub 7:30

2. Current 5k time: 25:00
Goal by 4/27/10: Sub 20:00

3. Current Hang Clean Max: 160
Goal by 4/27/10: 200+ (I HATE Hang Cleans, so I'm putting it as a benchmark to force me to focus on it).

4. Current Cindy score: 13 rounds
Goal by 4/27/10: 20+ rounds

5. Tabata Pushup score: 10
Goal by 4/27/10: 15+

6. Current Handstand Pushup Max Rep set: 0
Goal by 4/27/10: 20

7. Current Linda time: Cannot completed as Rx'd
Goal by 4/27/10: Complete as Rx'd

So-I'll continue with my modified paleo diet (I eat dairy and legumes), and my 3/1 Wod schedule. I plan to start Zoning as well, as soon as I get my hands on Sears' book and a food scale.

Also, I'll work in bench press, deadlift, shoulder press, hang clean and back squat lifting more regularly, once every 2 weeks for each lift, with a workout of 3-3-3-3-3. Ideally, I'll do this extra lifting whenever a weightlifting non-metcon is posted.

If you're still reading, thanks! Also, if anyone has tips on achieving any of these goals, or if you think any of them are too ambitious, or too easy for a full year's goal, please post.

I'll try to update here after every workout, to keep me honest and to track my progress.
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Old 04-20-2009, 02:02 PM   #2
Matt Hitt
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Re: Matt's journey to a 1000 CFT, and more

Today-4/20/09

Did DT (5 rounds of 12 deadlifts, 9 hang cleans, 6 push jerks for time, Rx'd weight is 155), scaled weight to 115 after doing first set of deadlifts and 2 hang cleans at 135-realized I'd be in the gym all day even at that scaled weight. Still took 30:00 exactly, including the time to switch the weight.

Hang Cleans were absolutely the weak point of this workout, was able to do sets of deadlifts and push jerks unbroken in all but 1 round, whereas 2 or more sets were needed for each hang clean round.

Warmed up in my typical fashion:

3 x 20 situps
3 x 5 pullups
3 x 10 pushups (other days 3 x 7 dips)
1 x 10 45 # overhead squats

Good workout-hang cleans need work.
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Old 04-22-2009, 08:31 AM   #3
Matt Hitt
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Re: Matt's journey to a 1000 CFT, and more

Yesterday was a typical rest, today introduced a friend to Crossfit with an introductory workout suggested in the starting forum-modified Cindy:

AMRAP in 10 minutes
-3 pullups
-5 pushups
-7 squats

completed 14 rounds.
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Old 04-23-2009, 07:35 AM   #4
Matt Hitt
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Re: Matt's journey to a 1000 CFT, and more

Today-7 1-rep sets Deadlift.

Warmed up with:
3 x 23 situps
3 x 5 pullups
3 x 7 dips
1 x 10 45 # OHS

Workout:

255
285
315
335 (Current PR as of last week)
340 (fail )
315
315
315

Despite failing to set a new PR, I took a breath, and reminded myself that I'd improved my PR by 30 pounds 4 days ago...hoping to cross the 350 barrier soon.
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Old 04-23-2009, 08:27 AM   #5
Harley Jennings
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Re: Matt's journey to a 1000 CFT, and more

Matt,

Great to see your log! I too am in the hunt to grab that 1000lbs CFT. I will be giving it another go here this May.

Good work with those deadlifts. Slow and steady wins this race and an injury will only hold you back. Sometimes I have to check my ego at the door when going heavy.

Look forward to seeing you crush your goals.
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Old 04-23-2009, 11:16 AM   #6
Matt Hitt
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Re: Matt's journey to a 1000 CFT, and more

Thanks Harley! Good luck to ya in May.

You've definitely got a good point-this is a marathon, not a sprint. I've got a year to go-my little buzz after setting a new PR will be nothing compared to the first day one of my benchmarks falls...
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Old 04-24-2009, 07:09 AM   #7
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Re: Matt's journey to a 1000 CFT, and more

Today-Filthy Fifty...

Subbed by necessity-
35 # dumbell swing for the KB
15 # (each hand) dumbell thruster for wall ball
tuck jumps for double unders

My first filthy fifty, back in January, took over an hour, and was brutal for me.

Today, a new PR of 40:43. What made me even happier than that was being able to do Knees to Elbows with a full ROM, as opposed to the "beginner" version I had been using!

What made the workout tough was, no surprise, the burpees. Those alone took almost 10 minutes, and had pukie knocking on the door by about rep 30.
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Old 04-26-2009, 05:09 PM   #8
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Re: Matt's journey to a 1000 CFT, and more

Today:

Warmed up with:

3 x 5 pullups (just tried kipping with "chin-up" grip, palms facing in for the 1st time, love it! Probably will be my standard pullup grip from here on in)
3 x 7 dips
1 x 10 45 # OHS

Workout:

Michael-3 rounds 800 m run, 50 back extensions, 50 situps

Time-22:29

Met pukie about 5 minutes after the workout. First time actually making his acquaintance since starting crossfit. Times for the 800 m runs were 3:31, 3:33, and 3:38, on a treadmill with 2 % incline. All sets of back extensions and situps unbroken. Would love to get this workout done in under 20 minutes. Someday...
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Old 04-27-2009, 02:37 PM   #9
Matt Hitt
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Re: Matt's journey to a 1000 CFT, and more

Today:

It's my birthday!

Warmed up with:

3 x 23 situps
3 x 5 pullups
3 x 7 dips

Workout:

3-3-3-3-3 Squats and Shoulder Press

Squat weights:
  • 185
  • 205
  • 225
  • 245
  • 255

Press weights:
  • 95
  • 105
  • 115
  • 120
  • 125
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Old 04-28-2009, 06:13 PM   #10
Matt Hitt
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Re: Matt's journey to a 1000 CFT, and more

Today:

Warmed up with-

3 x 23 situps
3 x 7 dips
1 x 10 45 # OHS

Workout: 21-15-9 Rounds of #65 squat snatch and chest to bar pullups


Time: about 18:00 (slower than I'd like)-first time doing barbell snatch, wanted to take my time for form. Think I could have handled the rx'd weight of 95 pounds.
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