Plan for Success

Crossfit Total Rankings per CFHQ

Men's Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
114	228	395	468	646	836
123	246	427	510	695	901
132	265	461	546	745	848
148	296	516	618	833	1061
165	322	560	672	906	1149
181	348	604	722	969	1245
198	366	637	764	1017	1305
220	385	671	807	1071	1373
242	402	700	833	1102	1411
275	413	718	856	1128	1441
319	422	733	874	1150	1466
320+	430	748	891	1169	1494
Women's Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
97	134	231	270	370	480
105	143	251	291	400	507
114	155	269	314	426	537
123	164	284	333	452	566
132	173	302	351	473	594
148	190	332	389	520	648
165	206	357	417	560	709
181	220	383	451	598	737
198	237	412	474	630	788
199+	250	434	506	662	826

How do you rank?

WOD

Crossfit Total

Squat- 275 (PR)

Press- 125 

Dead- 335 (PR)

Total- 735 (20# PR)

I'm stoked on my progress with the squat and the deadlift, but I'm frustrated with my press. I keep getting PRs on everything but any type of presses. My shoulder press is weak, bench press is weak, HSPU, ie any type of press is weak. 

Goals to be Re-evaluated on May 1

1. Shoulder Press 135

2. Hold the 45# bar in a proper "racked position" (currently I can only do this with weight on the bar)

3. Bench Press 135 3x15

4. Diane in under 12 minutes

Plan to Increase Flexibility

1. Wrist stretches

2. Tricep stretches

3. Lat stretches

4. Shoulder stretches

5. Chest stretches

6. Hamstring stretches

7. Hip stretches

If anyone has a website that has some good stretches, let me know. 

Plan to Increase Strength

Crossfit Strength Bias focusing on Shoulder Press and Bench Press, only on days that I'm at work.

3/27- Shoulder Press 3x5, Max Reps Shoulder Press with 65#

3/29- Bench Press 3x5, Max Reps Bench Press with 135#

3/31- Shoulder Press 5x3, Shoulder Press 10-7-4

4/2- Bench Press 5x3, Bench Press 10-7-4

Continue on with a schedule like this alternating 3x5, 5x3, and protocols.

Zone Challenge: 33