Olympic Weightlifting training.
Hang power snatch, snatch pulls, front squats.

“Jackie”

Puppies:
100 X SDHP 34#
20 X Thrusters 30#
20 X Assisted Pull-ups

Time: 10:21

This is my first attempt at a CF Total and did ok but I would definitely like to lift more.
CrossFit Total
Back squat - 245
Shoulder Press - 175
Deadlift - 285
For a grand total of 705.

“CrossFit Total” First time
Done in kgs and converted to lbs

Back squat, 1 rep 220, 265, 298(PR)
Shoulder Press, 1 rep 110, 132(F), 121(PR)
Deadlift, 1 rep 220, 265, 309 (PR)

TOTAL: 728(PR)

Need to work on the shoulder press.  I have done the push press and jerk so much that I don’t really have the first part of this lift.  Over all I am thrilled with the results.

GoingThruIt - 10 March 2009 09:06 AM

CrossFit Total

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

Total - 905

Good grief, dude.  That is impressive.  I predict you’ll hit that magic 1,000 mark before too long.

You would have a solid lock for the top spot on the whiteboard at my gym…

Thanks man. I couldnt believe the deadlift. I pulled 400 last monday for a milestone personal best. Today the 405 moved QUICK, it was my last set tho, i thought i could have gotten another 10 lbs on there.

My total is up from 800 last time i ran this. Very excited

Yay!!!  Today’s WOD at Brand X was “Diane”.  21-15-9 of 225/155 deadlift and HSPU.  I think that is the mens weight.  Buy in was jump rope and push ups.

I used the RX’d women’s weight of 155# and HSPU were off the big box and the wrestling pads. ( Easier on my knees).  It took me 7:42.  I need to do the HSPU off of my toes next time.

Cash out was L-sit hold for a minute.  I do this on the parallel bars.  Now if tomorrow has any running in it…....I will certainly be last to finish. But today played to my strengths.

AMRAP in 15 minutes

3 HSPU (bridged feet on 16 in. box)
6 kipping pullups
9 steps walking lunge

9 rds + HSPU, pullups and 8 steps lunge. So close!

Need to bridge higher on the HSPU next time, those were a big improvement. Pullups still weak…..

Nichole’s mom - 10 March 2009 10:21 AM

Now if tomorrow has any running in it…....I will certainly be last to finish. But today played to my strengths.

Good for you!! Everyone needs ego days.

TP

10 min. elliptical followed by some general stretches.

BS: 45x5, 95x3, 135x1, 155x1, just didn’t feel right today so I stopped here
SP: 45x5, 65x3, 85x1, (slight knee flexion), 85x1, 90x1 (PR)
DL: 135x5, 185x3, 205x1, 215x1, 225x1 (PR)

CFT: 470 (PR)

Hey all, first post for a WOD

Squat 135 155 175F
Shoulder Press 95 95f 95
Deadlift 135 155 185

Total 435   weeeaaaak

first time doin deep squats, standing shoulder press and deadlift so all are PRs i guess. Its weird i usually put up 95 6 or 7 times on a seated shoulder press so it feels like a step back but i guess i gotta start somewhere, hopefully its just the residual soreness from a failed frontside rodeo last week. Think i coulda done more on the deadlift though, next time

Aaahhhhh! I’m falling behind. Lack of get-up. Just gotta do it.

Jackie:

1000m row,
35# thrusters x 50
30 pull-ups (red band assist, kipping)

10:17

w/up:  10’ progressive pace run on treadmill, active stretching, 3x(push-ups x 10, unanchored sit-ups x 10, squats x 10)

WOD:  4 RFT of - 25 squats
                  400 m run (200 m O&B outside)

        1) 2:04 2) 2:19 3) 2:39 4) 2:36, 2:25 avg., 9:40 total

w/dn:  single unders x 500, towel pull-ups (1-2-3 reps, then ladder down 3-2-1 reps, with 15 sec rest between rep sets)

tim

warm-up
3 rounds of:
10 ring dips
10 OHS (45/75/95#)
10 k-2-e

ME Work
Deadlift (1RM=375)
[3@265;3@295 warm-up]
3@335
3@345
3@355 5# up from last week, still 5# under my pre-injury sub-standard form 3RM
(3-4min rest b/w sets)
4min rest, then…
attempt 21@235; got 21

WOD (from Connor and Khallipa at CFKids Cert.)
3 rounds of:
3 pwr cleans, 155#
6 any way overhead, 155#
12 burpees
TOTAL TIME=7:44 (2:12/2:49/2:43)

Definitely one to repeat.  Cleans were fine.  Overhead was done as a mixture of push press and push jerk.  Receiving the jerk was giving my L shoulder a lot of trouble today.  HSPU yesterday and warm-up OHS were OK, its the ballistic part that hurt today.  Burpees were just SLOW.  Room for improvement here.

Chiro appt. last night:  Interesting.  As I suspected my R hip is over-rotated forward, putting more stress on the L side to support weight.  Double scale experiment showed I have 10-12# extra weight on my L foot.  Makes sense that repeated OHS (or today’s PJ) with this bias is asking for some… issues.  First treatment today.  May take Wed. OHS lightly or not at all depending on how the shoulder feels…

I think this has been covered, but are we allowed to use a weight belt?
I thought in the article it said we could.

If we can, who on the forum uses one?