Saturday 071020
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 070901.
All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique-dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary. In a meet situation, the lack of spotters for two of the lifts speeds the progress of the meet and reduces personnel requirements. The lack of expensive personal equipment reduces the investment necessary for participation. But most importantly, the CrossFit Total more accurately reflects the level of functional strength available to an athlete than any other test available.--Mark Rippetoe, "The CrossFit Total," Dec. '06 CF Journal
open beginners' class, 10am
WOD class: CF Total, 11am
kettlebells class (with Keith subbing for Court), noon
Doc told me to take it easy on the leg for a few days. Gonna nurse it this weekend and hopefully be able to hit it hard in the AM classes next week.
Sq: 275, 300, 305*
Pr: 135, 140F, 140*
DL: 365, 385F, 375*
Total: 820* lbs
*PR
37yo/m/202.5 lbs
Previous CFT was 785.
607 (215, 117, 275) BW = 150
Disappointed. Seem to be getting weaker. No idea why.
Great job Keith!
Squat (Previous max, 265): 255, 275, 300 Bonus Round 315*
Press (Previous max, 125): 120, 125F, 125F GRRRRR
Dead (Previous max, 355): 345, 355, 360*
Official Total: 785
Unofficial Total: 800
*PR
In other news, completed first rings-at-shoulder-height ring dips w/o assistance devices or jumping.
Today I didn't even have to use my AK.
Crossfit Total
Imagine a number significantly lower than your own. That was my total.
Happy that I pr'd all three lifts though.
850 (310, 125, 415)
PR for the CFT, but disappointed by squats (failed twice at 320), while press and DL haven't budged in a while.
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