Back Squat: 385 CF PR
Shoulder Press: 190 CF PR
Deadlift: 430 CF PR
Total: 1005 PR
I was in the zone this morning, totally psyched and focused all night on the lifts, visualization this morning.
I had one more rep left of the 3 in the deadlift, but shut it down due to time and a new CF PR.

Busywhiskers - 11 April 2009 06:53 AM

I got through the first set ok. On the second one I was doing the lunge steps and about 6 steps into it something in my left hip felt like it was pulling loose, so I did the 12 pullups and setups and called it a day. The same thing happened to my other hip about three weeks ago while I was doing the sampson stretch without much lasting problems. I suspect it is just my old joints adapting to new ranges of motion.

Hey Friend,

Those of us in the “Masters” division seem to get a lot out of these KStarr stretches:

http://www.crossfitbrandx.com/index.php/forums/viewthread/5361/

That tearing sensation may be you getting better . . . .

But yeah check out the hip and other stretches.  Good stuff.  Which reminds me, after that cluster fark of a dumbell squat cleans and thrusters, sdhp wod yesterday I need some serious foam roller KStarr love .. . .

TexasPatrick - 11 April 2009 07:20 AM

I need some serious foam roller KStarr love .. . .

pain pipes

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

80, 85, 90(f), 90, 95#(f)
100, 105, 110, 115(2, f), 115, 120#(PR)
105, 110, 115, 120, 125#(4, f)

Rested longer this time.  Dipped lower with later push presses to really jump the weight up.  Push jerks are feeling like oly lifts with the landing stomp.  It seems most of the effort is in lowering the weight.  In last failure, extended arms collapsed under the load.

Personal Pull-up Challenge
44 c2b pull-ups

090411

“CrossFit Total”

Back squat - 255lbs (PR)
Shoulder Press - 165 (tied PR)
Deadlift - skipped due to nagging lower back

Satisfied with squat; failed at 170 on press; strained my back at obstacle course, so skipped the deadlift.

Squat- 455

Press- 175

Dead- 455

Fell a little behind due to work and the new baby.

Modified CrossFit Total

Shoulder Press - 170 lbs (PR)
Squat - 320 lbs
Deadlift - 400 lbs
Hang Clean - 230 lbs
Bench Press - 240 lbs (PR

Buy in
5 Handstand Attempts with partner
10 squats
100 M run

The Burgener warm-up

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

CrossFit Total/ Rules
http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl

Cash out
3 x
100 M skip
5 Cartwheels
L-sit walk accross mat

Friday Night at BX

Death by pull-ups

After Spring Break break I was happy to see this workout.  Made it only 11 rounds.  My PB is 12