Compare Your CF Total from November 21st, 2011
CrossFit Total
Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
Rules: After warming up you have the entire class to work through each lift (in order, starting with back squat). Read the CF Journal article to get a better understanding of the CF Total.
Note: We will not allow you to go up in weight if technique is not correct. There is no reason to lift heavy with improper technique. If you can lift 500lbs on a deadlift but your back is rounded… there is no benefit to the lift. Just more probability for injury! Back off on the weight and work through proper technique.
CrossFit Total Journal Article – Please Read
Here’s an old school video to get you pumped for the CFT today… (Eric G. this is for you!)
Upcoming Events:
305/155/365
Way to kill it Joshie!!
Haha, I could have used you to push me along a little more today. No PRs for me today.
Definitely wish I was there. I really need to see what my maxed are.
195/115/225 all PR’s (1st time doing 1 rep maxs)
143 PR
55 PR
185…no PR
Only 12 WODs left at Naptown! This is a total bummer. Can’t you guys all come to Grand Rapids with me?!
Liz! You pressed 55#! You’re ready for Michigan now.
Yes, I’m still stalking the naptown page…. Here’s the team WOD we did on Saturday here:
“Carry the baby”- One partner must be holding weight at all time throughout workout 35/25
Buy in: 800 M Run
Then: 100 deadlifts 225/135
200 walking lunges
300 situps
Cash Out: 600 Double unders/800 singles — where was Jared when I needed him?
No need to be giving our Coaches any ideas Kim!
Holy crap Kim. Sounds like a crazy workout! Hope everything’s going well!
Thanks Kim.
Looks like programming is set for two saturdays from now. Keep the WODs coming!! haha
I can’t believe you only have 12 WODs left! Michigan is stealing all the cool people from Indiana 🙁
back squat #160 PR
strict press #85 PR
deadlift #220
wait, why is everyone going to michigan?!?!
BS 275
Strict Press 160
DL 335
total – 770
all were PRs
last time we did this, my total was 730 (and 595 the time before that).
BS 225
SP 115
DL 275
Total 615
POST YOUR SCORES!!!!!!
Where is yours!
Lead by example my friend…
Haha!
Rest Day my friend… I’ll post tomorrow since I know you will be waiting on it.. And if I beat you in anything you will be back in tomorrow to re-do your lifts to beat me by 1#
BS – 365lbs (PR)
SP – 185lbs (Disappointing)
DL – 475 (PR)
Aiming for a 500lbs deadlift here soon…and a 200lbs press
Back Squat: 245 (PR!)
Shoulder Press: 105 (PR-ish)
Deadlift: 300 (…club! PR)
Great day! Good job, everyone!
215 back squat
135 press
305 dead lift
655 total
First time doing crossfit total
BS – 165lbs (not happy with this one, maybe doing ‘Eva’ yesterday had something to do with this, that’s probably a bad excuse though)
SP – 110lbs (I’ve been at this weight for a while now)
DL – 275lbs PR (definitely the highlight of the wod!)
Total – 550
295/135/345
315/165/405…looking to get these numbers back to where I was in February before my wake-up call and I listened to my coaches…885
BS: 105
SP: 53
DL: 160
All PRs but would like to see the SP number go up.
Great work everyone! I love seeing all the amazing results. Now time to start this cycle and see all these numbers go up!
My #’s were: bs 335(PR)/sp 172(PR)/DL 435. Pretty happy with today!
205/140/255
103/53/133 All PRs!!
Thanks to Coach Moises for reminding me that I need to fight the mental battle first and stop doubting myself and to Coach Jared for reminding me how far I’ve come in under 3 months. Can’t wait to see where I’m at in 3 more months! Thanks guys!
365 squat
195 press
405 dead lift
965 total
BS 335
SP 175
DL 405
All PRs
Dang JV that’s a nice number on the SP. Wish I could have joined you on this one. I will be back next monday.
135 BS-totally got mental on this one chickened out 🙁
70 press- PR b/c I have no idea on previous lifts
195 deadlift- ran out of time this morning to work past PR of 200
Next time…
Back squat 165# (pr)
Strict press 80# (pr)
Deadlift 215#
I was really happy with the first two, but not so much with my deadlift. No surprise, though. My technique has been slipping so I haven’t been able to touch my Pr from the GLOC of 230#. Oh, adrenaline and a tighter core!
PRs across the board…literally:)
I meant to add a “Great Job” with the PR comment:)
BS – 185 PR
SP – 70
DL – 255 PR
I think I know what needs a lot of work now ….
BS@ 145# PR
SP@ 65#
DL@ 230# PR
I look forward to the upcoming strength cycle.
I want to get stronger and beat these numbers next time!!
BS- 245
SP- 135
DL- 315
Back Squat – 205# PR
Shoulder Press – 125# PR
Deadlift – 265# PR
BS: 345
P: 205
DL: 415
All PR’s
BS 205# (20# PR!!)
SP 65# (17# LESS than my PR set 1 yr ago…which is just ridiculous)
DL 245# (PR)
I hate shoulder press SOOO MUCH… and it shows. Maybe what I need most out of this strength cycle is an attitude adjustment.
BS: 200
SP: 135
DL: 235
1st Crossfit Total, so all PRs
Correction: SP was 125
I am so sad I missed this one! Stupid, stupid work. Hope to make it up soon – -way to go everyone! Crazy impressive numbers!!
Back Squat – 337# PR
Press- 155#
(I messed this up and tried jumping to 175# and missed a few times and shoulders were then shot – Excuse, Yes)
Deadlift – 405.5# PR ****
(Lifetime goal of getting a deadlift in the 400’s. Never thought I could do it… lesson learned… never tell yourself your body can’t do something!)
Sq: 400
Pr: 215
DL: 455
Total: 1070
Heavy weight every day.
Back Squat = 98
SP = 55
DL = 165
BS: 110lb PR
SP: 68lb PR
Deadlifts: 148PR
First test, looking forward to the next!
BS: 163# (PR)
SP: 63# (PR)
DL: 195#
Total = 421
Now this was my kind of day…
BS: 315
SP: 155
DL: 365
Total: 835
I likely left some weight on the table given I haven’t tried a 1 rep max at anything since the glory days of college football. Excited to test again after the strength cycle!