Monday: 120423

Posted: April 22, 2012 by Todd Katz in WODs
Tags: , , ,

“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.

Comments
  1. weealip says:

    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!!!

  2. Molly B. says:

    Finally….something I can RX!

  3. Jean says:

    6am open. Will shoot for later

  4. Ian says:

    Bali, Indonesia WOD
    40 squats
    20 push ups
    1 beer
    5 rounds (not for time…it’s vaca!)

  5. Amanda Esposito says:

    6am open, will try this evening

  6. Caryn says:

    B.Squat 153, S. Press 73, DL 163 =389

  7. darbynelson says:

    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!

  8. thipham says:

    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!

  9. Matt V says:

    BS: 365 (30# PR)
    SP: 145 (tied PR)
    DL: 405 (tied PR)
    Total: 915 (40# PR)

  10. Katelyn says:

    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.

  11. Nelson says:

    BS: 205
    SP: 115
    DL: 265
    Total: 585 (-20#)

  12. TK says:

    BS: 345
    SP: 133.8
    DL: 385
    Total: 863.8

  13. dan says:

    BS : 185 (i think)
    SP : 106
    DL : 245
    total : 536

  14. hwmarchwicki says:

    BS: 205 (tied PR)
    SP: 80 (-20# yeah that bad)
    DL: 305 (2# PR)
    Total: 590# (12# pr)
    Always a pleasure working with the DL queen :) – Thanks girl!

  15. Derrick J. says:

    BS: 260
    SP: 145
    DL: 305
    ———–
    CFT: 710

  16. Joe says:

    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.

  17. Nancy says:

    My 10:30 spot is open

  18. KateP says:

    BS: 135 (PR, I think)
    Press: 80
    DL: 205 (PR, heaviest was 190.2)

  19. kevinmthomas says:

    BS: 265
    SP: 135
    DL: 325

    Total: 720

  20. NickyB says:

    BS: 275
    SP: 155
    DL: 325

    Total: 755 PR

  21. RichW says:

    DL 305 (50# PR)
    BS 195
    SP 120 (14# PR)

    CrossFit Total 620 (142# PR)

    Thanks for the support Jeff L!

  22. Kistin says:

    156 BS, 65 SP, 186 DL = 407 Thanks Carol!

  23. dbmorgan02 says:

    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…

  24. clawson410 says:

    BS 140 pr
    SP 70
    DL 205pr
    Total 415
    Finally in the 4′s…….

  25. Steve says:

    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.

  26. TonyH says:

    BS: 285
    SP: 125
    DL: 325
    Total: 735

    Great working with Steve.

  27. Drewish Princess says:

    BS 365
    SP 155
    DL 385 pr

    Total: 905

  28. Oscar says:

    BS: 395 (40# PR)
    SP: 155
    DL: 405 (20# PR)

    Total: 955

  29. HALEY says:

    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!!!

  30. Andy M says:

    bs- 385 terrible day squatting
    sp- 185
    dl- 465 may have had some juice left but was happy with this pr
    cf total- 1035

  31. jillarias says:

    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

  32. Kathleen says:

    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)

  33. 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

  34. stricklin says:

    SP: 115 (+22#)
    BS: 215 (+12#)
    DL: 255 (+12#)
    Total: 585 (+46#)

  35. Nadia says:

    BS-170#
    SP-90#
    DL-215# (failed at 235)
    Total-475

  36. Jeff H says:

    BS- 405
    Press-175
    Dead lift- 455
    Total of 1035

  37. Min says:

    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)

  38. Wooster22 says:

    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!”

  39. Jeffrey milam says:

    395/165/435. Total: 995 (faaaaaaawk!)

  40. monroemiller says:

    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)

  41. Zack S says:

    BS: 255 (PR)
    SP: 170 (PR)
    DL: 405 (PR)
    Total: 830

  42. Ross says:

    355 bs
    175 sp
    455 dl
    total: 985 (I think these are all PRs)

  43. weealip says:

    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 :)

    • hammerdowncougar says:

      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

  44. CindyGolf says:

    163 BS, 83 SP, 240 DL = 486

  45. Ryan Eu says:

    BS-305 (PR)
    SP-140 (PR)
    DL- 345

    Total- 790

  46. Tim N says:

    BS: 295 – ran out of time
    SP: 155 – bad shoulder
    DL: 385 (pr)

    Total: 835

  47. monacci says:

    BS-255 (pr by 30)
    SP-135
    DL-265 (pr by 20)

    Total-655

    Thanks Jason!

  48. Atacan says:

    Back Squat: 195 (PR)
    Shoulder Press: 135 (PR)
    Dead Lift: 285 (PR)
    Total: 615 (PR)

  49. Scott says:

    2 mile in 14 min
    1 mile cool down
    Plank hold

  50. Coop says:

    BS: 315 (10 lb pr and 185% bodyweight)
    SP: 155 (91% bodyweight)
    DL: 425 (10 lb pr and 250% bodyweight)
    Total = 895

  51. Laura Anhalt says:

    BS: 133
    SP: 63
    DL: 213
    Total= 389

  52. larry says:

    BS: 195 (PR + 10#)
    SP: 110
    DL: 285 (PR + 10#)
    Total = 590 (PR + 25)

  53. Alex F says:

    BS: 175
    SP: 110
    DL: 245
    Total: 530

  54. Matt McG. says:

    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.

  55. Marla says:

    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.

  56. nick says:

    BS 205 (matched previous PR)
    Press 125 (PR)
    DL 345 (PR)
    Total: 675

  57. Tim Thulin says:

    BS: 255 (PR by #50)
    Press: 135 (PR)
    DL: 285 (PR by #40)
    Total: 675

  58. kbmarchwicki says:

    BS:185, SP:75, DL:115 awful dL..

  59. KJD says:

    BS — 255
    SP — 115
    DL — 315

  60. Jean says:

    BS 233, SP 98, DL 248

  61. yeahman55 says:

    BS) 255#
    DL) 375#
    SP) 175#

  62. Chris Brahms says:

    BS) 225
    DL) 375
    SP) 175

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