“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total for all three lifts (added together) to comments.
Compare to: 120201
Coach’s Notes: You have exactly 15 minutes at each lift. Warmup with appropriate weight and take no more than 3 cracks at establishing your 1 rep max. Also, the video of Castro on his final Deadlift…. For ADVANCED SERIOUS Athletes only. It comes with more risk than reward.
Hi Friends, starting this week we are going to begin Tasty Tuesdays!!! After the 5:30pm WOD (6:30 – 7pm), we will be going to dinner at different restaurants close to the box. If you do not WOD on a Tuesday evening, you are still welcome to join us. I will post on the blog either Monday or Tuesday each week which restaurant we are going to. For this Tuesday, we are meeting at the Texas Roadhouse in Chantilly.
http://www.texasroadhouse.com/restaurant-locations/virginia/chantilly
I hope to see you there!!!
Finally….something I can RX!
6am open. Will shoot for later
Bali, Indonesia WOD
40 squats
20 push ups
1 beer
5 rounds (not for time…it’s vaca!)
6am open, will try this evening
B.Squat 153, S. Press 73, DL 163 =389
BS: 205 (10# PR)
SP: 115 (-10#)
DL: 350 (tied PR)
Total: 670# (30# PR)
Thanks for letting me change the music Cindy! Good working with ya Holley!
Was amazing to watch that DL Darby!
Yay back squat! I know you wanted that.
KaaaaaaaaaaaaaaaPowww!!!!!!!!!
It is always a pleasure to watch you PR or tie amazing PR’s…
Fantastic Darby……..can you come do my DL for me tonight please
BS: 256 (10# PR)
SP: 125 (10# PR)
DL: 335 (tied PR)
Total: 716 (20# PR)
Note: Tried 265 for BS but failed.
Good lifting with my boy Danny!
Awesome Thi! Even though I messed you guys all up. Sorry!
Katelyn – you didnt mess us up.
Thi – fantastic job today … thanks for the pointers.
I felt bad when you were shaking your finger at me and your other hand on your hip while you were lecturing me. Made me feel like I was a 5 year old kid…who’s kidding who, I do act like a 5 year old kid…
Holy crap, Thi! Nice!!!
Impressive …….
BS: 365 (30# PR)
SP: 145 (tied PR)
DL: 405 (tied PR)
Total: 915 (40# PR)
Excellent job matty v!!!
Wow!
135 BS (pr I think)
70 strict press
195 Dead lift (pr I think)
Total = 400
Great seeing Kate PR!
Thanks for great coaching Cindy.
You did AWESOME today!! 2 PR’s!!!
Way to lift HEAVY…….
BS: 205
SP: 115
DL: 265
Total: 585 (-20#)
BS: 345
SP: 133.8
DL: 385
Total: 863.8
BS : 185 (i think)
SP : 106
DL : 245
total : 536
BS: 205 (tied PR)
– Thanks girl!
SP: 80 (-20# yeah that bad)
DL: 305 (2# PR)
Total: 590# (12# pr)
Always a pleasure working with the DL queen
BS: 260
SP: 145
DL: 305
———–
CFT: 710
BS: 255 (1st time so I guess PR…) tried 275 but failed before dropping back
SP: 135 (9# PR)
DL: 335 (30# PR)…felt a little pop down low in my back though, going to feel that in the morning.
Total: 725 (1st time so this sets the precedent for future PR attempts)
Good working with Kevin this morning.
My 10:30 spot is open
BS: 135 (PR, I think)
Press: 80
DL: 205 (PR, heaviest was 190.2)
Total = 420
HUGE !! Happy for ya Kate
Bam…..
BS: 265
SP: 135
DL: 325
Total: 720
Your total is 725 not 720…
BS: 275
SP: 155
DL: 325
Total: 755 PR
DL 305 (50# PR)
BS 195
SP 120 (14# PR)
CrossFit Total 620 (142# PR)
Thanks for the support Jeff L!
142#!!!!!
Holy crap…nice lifting Rich!
Thanks! I’m pretty pumped!
Correction – 60# PR on DL
Holy crap is right! Must have been the music!
156 BS, 65 SP, 186 DL = 407 Thanks Carol!
BS – 275
SP – 165
DL – 365
Total: 805
Glad I broke the 800 mark today. PR’ed in every lift, but had my sights set on higher weight. Next time…
Sweet!
BS 140 pr
SP 70
DL 205pr
Total 415
Finally in the 4′s…….
BS 265
SP 135
DL 335
Total 735
Happy with lifts today…Super round back on heavy deads, need some work.
Thanks for the help Tony.
BS: 285
SP: 125
DL: 325
Total: 735
Great working with Steve.
BS 365
SP 155
DL 385 pr
Total: 905
BS: 395 (40# PR)
SP: 155
DL: 405 (20# PR)
Total: 955
All better than last time!
BS – 140 (135 last time)
PP – 77.2 (76 last time) – failed at 80
DL – 175 (165 last time) failed at 185
Total – 392.2 (crossing 400 next time!)
Amazing PR by Rich today!!!
Great DL Cheryl!!!
Nice job yourself!
bs- 385 terrible day squatting
sp- 185
dl- 465 may have had some juice left but was happy with this pr
cf total- 1035
Thats awesome Andy… way to break that 1000 mark
Good job dude!
BS- 135 (oops… When I looked at my notes at home my PR is 150. Wish I had known that.)
SP- 76 (PR)
DL- 195 (PR)
406 Total
Today – 195 Dead, 145 back squat, 80 strict press = 420. Need to work on a higher backsquat
My last crossfit total – 193 Dead, 145 back squat, 68 strict press = 406 (not 306)
DL – 315 (10# pr)
BS – 215 (tied pr – this was what I think my chance for greatest improvement, not sure I wanted it enough today, weak form with rounding back, focus on keeping shoulder blades tight – could be that I lifted with midgets and had to bend way down to even get bar off rack, just saying)
SP – 115 (tied pr)
Total – 645 (20# pr)
Best partners ever : Little Joe and Miss Megan
SP: 115 (+22#)
BS: 215 (+12#)
DL: 255 (+12#)
Total: 585 (+46#)
BS-170#
SP-90#
DL-215# (failed at 235)
Total-475
BS- 405
Press-175
Dead lift- 455
Total of 1035
BS-145 (first time doing back squats, need to be more confident on standing up the squat)
SP-80 (5# PR, need to work on the strength of the left arm)
DL-185 (40# PR)
Total 410#
SP: 80 (pr)
BS: 135 (pr)
DL: 205 (pr)
Total: 420 (Super fun lifting with Min and Kathleen)
Alison: “How was that Kathleen?”
Kathleen: “Pretty F-ing heavy!”
You and Kathleen rocked it!!! You guys are awesome!! Loved woding with you guys!
395/165/435. Total: 995 (faaaaaaawk!)
5 pounds….really?
WOD: 255 / 115 / 405PR = 775 CrossFit Total
-40# pr on the deadlift
-85# pr since last total
-Still disappointed with back squat… if i could work up to it longer i think my 1 rep would be greater
-Press…I’m working on it.
-Sorry I wrote the wrong total on the board (can’t do math after a wod)
Way to go on that Deadlift!
BS: 255 (PR)
SP: 170 (PR)
DL: 405 (PR)
Total: 830
355 bs
175 sp
455 dl
total: 985 (I think these are all PRs)
Back squat = 185.2 (PR by 0.2lbs!!!)…..185 was fairly comfortable but failed on 195, 190 next time
Shoulder press = 90 (PR by 5lbs)
Deadlift = 243 (PR by 20lbs)
Total = 518.2lbs (previous CFT was 493lbs)
Great energy tonight with Marla, Darby and Cindy cheering my ass on, thanks ladies
leaving my stats here as cant record new post
BS-163
SP-70.2
DL-245.2
Total-478.4..I think a 3.4# PR…I will take it
163 BS, 83 SP, 240 DL = 486
BS-305 (PR)
SP-140 (PR)
DL- 345
Total- 790
BS: 295 – ran out of time
SP: 155 – bad shoulder
DL: 385 (pr)
Total: 835
BS-255 (pr by 30)
SP-135
DL-265 (pr by 20)
Total-655
Thanks Jason!
Back Squat: 195 (PR)
Shoulder Press: 135 (PR)
Dead Lift: 285 (PR)
Total: 615 (PR)
2 mile in 14 min
1 mile cool down
Plank hold
BS: 315 (10 lb pr and 185% bodyweight)
SP: 155 (91% bodyweight)
DL: 425 (10 lb pr and 250% bodyweight)
Total = 895
BS: 133
SP: 63
DL: 213
Total= 389
BS: 195 (PR + 10#)
SP: 110
DL: 285 (PR + 10#)
Total = 590 (PR + 25)
BS: 175
SP: 110
DL: 245
Total: 530
BS: 205 (same as last time)
SP: 125 (same as last time)
DL: 255 (5# more than last time)
Total = 585 + pulled back…you think I would learn not to lift the day after a race.
BS 133
Press 63
DL 193
TOTAL: 389.
Hope to get into the 400′s next time.
It was also awesome lifting with Ali, Cindy and Darby. Thank you all for the encouragement.
BS 205 (matched previous PR)
Press 125 (PR)
DL 345 (PR)
Total: 675
BS: 255 (PR by #50)
Press: 135 (PR)
DL: 285 (PR by #40)
Total: 675
BS:185, SP:75, DL:115 awful dL..
BS — 255
SP — 115
DL — 315
BS 233, SP 98, DL 248
BS) 255#
DL) 375#
SP) 175#
BS) 225
DL) 375
SP) 175