The Tale of the Whiteboard – Matt's Numbers!
I remember saying "It's only 9 reps" to a group at BizFit a few weeks ago. Well those words came back to haunt me in the first event of the East Coast CrossFit Challenge this weekend in Albany.
During the briefing on Friday night it was made clear that we had some things to think about, like the depth of the Back Squat and if kipping in the Shoulder Press was worth a try if we had never practiced it before.
Each lift had 3 judges and 1 or 2 spotters so it was fairly crowded in the competition room. My weight grade of 148-165 lbs had 5 competitors so the time between reps was nice and short.
First up was the Back Squat, I opened at 275# which felt good and getting to the right depth with my hip crease parallel or below my knee was easy. I moved up to 295# for the second lift, getting depth was a little harder but the weight felt ok so I moved up to 305# for my last lift, this equaled my PR so I was happy to end there.
Finally the Deadlift. I was sure I could improve on my PR of 330#. I opened with 310# and felt good. i moved up to 335# a new PR. At this point I realized that if I went for 355# it would give me a Total of 800# which looked like a good goal. Had I done some better math and looked at what the others in my weight grade were doing I should have dropped the final weight a little. I missed the final lift due to not locking out my knees at the top of the lift. A good lesson learnt there, no matter what the weight form is paramount.
The biggest lesson learnt was to get smart and do the math, I missed placing in the top 3 of my weight grade by 5 pounds. Hindsight is 20/20.