1k CrossFit Total!

Well ahead of when I expected, I scored my 1k goal for the CrossFit Total today. I decided to write up a short summary of how my progress went for anyone else who might be having a bit of trouble with the CFT.

Some historical CFT numbers first:

03 Dec 06: 915 (335, 175, 405)
13 Dec 06: 935 (340, 180, 415)
20 Jan 07: 945 (335, 185, 425)
13 Apr 07: 875 (315, 175, 385)
09 May 07: 915 (335, 185, 395)
01 Sep 07: 945 (325, 175, 425)
20 Oct 07: 1005 (365, 195, 445)

You can see for the first 6 months (Dec 06- May 07):

Squats: hovered between 315#-340# (25# spread)
Shoulder press: hovered between 175#-185# (10# spread)
Deadlift: 385#-425# (40# spread)

09 May I decide to shoot for a 1k CFT. Using the CF boards, I adopted a modified ME blackbox method to help boost my numbers. I took every 2nd day of the 4 day crossfit cycle and turned it into a heavy lifting day for either squats, shoulder press or deadlift. I alternated each time with a different lift, starting with 80% of my 1 rep max (1RM) and doing 5 sets of 5 reps. If I was successful with that workout, the next time it came up again I would add 5# to the total weight. This would continue until I was unable to successfully complete the 5x5 with a target weight. Once that happened I would switch to 7x3 using the same "failed" weight and continue until I again failed. At that point I was going to re-evaluate my 1RM and start the program again.

All was going relatively well and I felt like I was getting some quality heavy days in. This lasted 4 months, from 09 May - 01 Sep, when I re-tested my CFT. From the data above, you can see that I didn't improve on any of my PR's. Obviously I was at a plateau and need something to help me get out of it. I did more research on the internet and stumbled upon the Westside Barbell Club's conjugate method. Using some of their principles, I decided to switch to front squats instead of back squats and assistance exercises like heavy shrugs, good mornings, rack pulls and weighted sit-ups instead of deadlifts. I stayed with a 7x3 set/rep scheme as well as the increasing 5#'s per workout.

This went on for almost 2 months, until the CFT today. As you can see I jumped up 25# on squat, 10# on shoulder press and 20# on deadlift. I don't know if I could continue to make substantial gains like this every two months, but the program definitely pulled me out of the rut that I was in. If your CFT or any other heavy lifts have stalled, take a look at the Westside conjugate method. Google will get you there.