Today's Weigh-In: 218.4
My first day back in the Crossfit group class went well. I back squatted 295 for 8 reps, then did a hard metcon in under 12 minutes. My cardio capacity and strength endurance aren't where I'd like them to be yet, so I need to focus on pushing the intensity in my workouts and not sandbagging when it gets hard. Today we're doing a longer workout, probably upwards of an hour, so I'll get a nice calorie burn from that.
Diet yesterday was mostly good, but I did have a couple of beers that were left over from the weekend. Didn't really track calories but just focused on high protein, with carbs post-workout only. I've committed to competing in a powerlifting competition in April, about 9 weeks away. That gives me time to complete 2 more cycles of Wendler 5-3-1 and then take a deload week before the meet. My goal is to compete in the Open division in the 210 lb. weight class. My goals are to hit a 400 squat, 450 deadlift, and 300 bench, for a 1150 lb. total. Are those goals realistic? Maybe. I've squatted 365 in the gym for an easy single, barely failed at 385, so my one-rep max right now is probably around 375. I've pulled 445 on the deadlift so 450 isn't a stretch. The bench goal is probably the most ambitious one since I haven't maxed my bench out in a long time, but I'd rather aim high and miss than aim too low and not push myself. I figure the adrenaline of the event will help me put up bigger numbers than I could do in the gym as well, which is a well known phenomenon in the powerlifting and weightlifting worlds. We'll see how the weight loss affects this as well.
This doesn't mean I'm going to focus on being a powerlifter. I'm still going to be doing just the standard Wendler 5-3-1 template for my strength program and hitting the Crossfit WODs for my GPP/conditioning. My goal is always to be as strong AND as fit as possible, without sacrificing one for the other. Right now I'll focus on shoring up any weaknesses for this powerlifting meet, but later I'll probably focus on a Crossfit competition or maybe even an endurance event. I like mixing it up; it keeps things fresh.