tulatel - 10 March 2009 05:55 AM

Metcon
100 Burpees for time
12 mins PR - still a bit disappointed, thought I’d do this under 10

Two words: Cashew Butter.

Still, good job!

TP

yarg. this is when i hate not having a squat rack. i can squat more than i can clean, but i am limited without a rack. methinks my CFT shan’t be that impressive without it.

For this workout should we jump right in and do the 3 lifts, or should we warm up with lighter weights of these lifts to loosen up and get ready for the real thing?

Thanks

rdaley - 10 March 2009 07:00 AM

For this workout should we jump right in and do the 3 lifts, or should we warm up with lighter weights of these lifts to loosen up and get ready for the real thing?

Thanks

Do a general warmup like the crossfit warmup or greg amundson’s warmup, followed by specific warmup sets for each of the 3 lifts. I do 4 ascending warmup sets for each exercise, working from about 60% of my 1st work set upwards in 10% increments. It helps ya to get both physically and mentally ready.

Warmup: 10 ohs,10 dips,20 situps,10 pullups

CFT

Back squat:80kg x1(wu),90kg x1(wu),100kg x1(wu),110kg x1(wu),122.5kg xf,122.5kg x1(pr),123kg x1
Press:40kg x1(wu),47.5kg x1(wu),55kg x1(wu),62.5kg x1(wu),69kg x1,70kg xf,70kg xf
Deadlifts:100kg x1(wu),115kg x1(wu),130kg x1(wu),145kg 1(wu),160kg x1(pr),161kg x1(pr),161.5kg xf

CFT=353kg(776.6lbs)pr

Last time CFT=337.5kg(742.5lbs)

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Back Squat- 205# (Not very good)
Shoulder Preess- 125#- (Again, not great, shoulder still hurting a bit from injury)
Deadlift- 265# (New PR, $$$)

Total- 595#

“Crossfit Total”

Back Squat 120lbs - First time trying this exercise so I did quite a bit of practice with lower weight.  My shoulders are not very flexible, so it was hard for me to get the bar into the correct position. 
Shoulder Press - 70lbs
Deadlift - 165lbs

Total = 355lbs… pretty happy with that!  Everything is still new so this is the most weight I had used with any of the three exercises.

Icemn2003 - 10 March 2009 07:42 AM

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Back Squat- 205# (Not very good)
Shoulder Preess- 125#- (Again, not great, shoulder still hurting a bit from injury)
Deadlift- 265# (New PR, $$$)

Total- 595#

Icemn2003-want to make sure you understand the WOD.  You get 3 attempts at each lift.  (plus your warmup, which should include reps of the lift at light weight.)  Your score is your best lift of the 3 for each lift.

Make sense?

clean&jerk;1-95
1-115
1-135
1-155(f)
1-155
1-175(f)
1-165

CF Total

Press - 150/ 160/ 170 (pr? - went back in my records thought I did 175# but couldn’t find it)
Squat - 315/ 335/ 355 (f) (should have made that lift, good form right depth controlled, just didn’t get it
Dead - 295/ 315/ 340 (not a pr but right there, been a while since I got 340)

845 - someday i’ll get all my lifts together on the same day.

“CrossFit total”

Squat: 275lbs (maintained since last cft)
Shoulder Press: 170lbs(PR) 175(F)
Deadlift: 355lbs(PR)
Total: 800lbs

I am very pleased with my CFT; 50lbs improvement since Jan 24 2009.

Crossfit Total

Back squat 255lb PR
Shoulder press 140lb
Deadlift 375lb

Total: 770 still not where I would like it to be.  That darn shoulder press just does not want to get stronger.  I guess I need to add some additional shoulder press work in.  The squat and deadlift have been stagnant for a while as well.  Maybe I need to try the CFSB.

CrossFit Total

Back Squat - 320 (PR)
Shoulder Press - 180 (PR)
Deadlift - 405 (PR)

Total - 905

“CrossFit Total”

Back squat     275 (PB)
Shoulder Press, 140
Deadlift,        395 (PB)

Total: 810#

Squat felt good.  I’m going to have to cross a mental hurdle to get over 400 on the DL.

Soon, I keep telling my self soon, my calf will be good enough to go back to the gym. AND my Youngest will no longer be sick. Seems like its been one thing after another. I’m seriously craving a good work out.  I’m ready to get back to that gym and kick my own butt.