Saturday 090124 (18)
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 081025.
Gym of the living dead
Using the weight room to get stronger rather than do stunts
"Better than nothing"?
Own your movements
Check out this CrossFit NYC video from almost two years ago that features many of our current members and coaches doing the Total. Post names of who you recognize in the video to the comments:
Not watching the video yet...so tired out here in CA. You'll see why...
Friday
Noon
SFCF - Heavy Thrusters
5 Rounds, Max Reps
155#
9,7,7,5,7
A little 'cookie' - some dessert, as Coach Diane called it.
5 minute Mary - 3 Rds or pay in burpees
3rds in 5:05 + 30 burpees
*HSPU were a horrible idea after heavy thrusters ... I don't think blood was circulating to my brain properly when I opted for Mary over Cindy.
5:15 Class
Crossfit One World
Team WOD - 2 people
3 rds for time:
25 reps 225# BS
10 Muscle ups
50 Box Jumps (30" box)
75 Double Unders
Row 500m
1 person working at a time, both must row and must begin rowing together, and cannot move on until both finish.
Burner at the end...
5Rds for time:
10 C2B Pullups
10 Pushups (feet on 12" box)
10 GHD Situps
Wow...it was tiring just posting about it...rest day is in order.
Also...Moon, glad you enjoyed the pre-class routine. I liked it a lot here as well.
Allison, thanks for the reaffirming follow-up post. I am always happy to offer and add whatever value I can. Definitely love the people at the Box and want to see it continue to thrive and grow.
See you all back in the frigid nyc soon.
From the CrossFit Brand X forums on CrossFit WODs:
Everyone is a Big Dawg today. If you are unfamiliar with the lifts look at the following:
Back squat:
The best example of a good heavy back squat that I can find on vid is Nichole at the CF Games.
http://media.crossfit.com/cf-video/CrossFit_GamesTotalHighlights.wmv
Nichole is wearing red shorts and lifting more than the other ladies. Notice the low bar position. the depth of the squat and how she uses her hips to lift the weight.
Shoulder Press:
Here is a vid with Nichole pressing. Note this is a shoulder press not push press, any bend in the knees or flexion of the ankles is a fault and the lift doesn’t count:
http://media.crossfit.com/cf-video/CrossFit_GamesTopCFrFemale.wmv
And some instruction from Rip:
http://media.crossfit.com/cf-video/CrossFit_RipPressBasicPositions.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressGrip.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction1.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction2.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction3.wmv
Deadlift:
More instruction from Rip:
http://media.crossfit.com/cf-video/CrossFit_RipDeadliftIntro.wmv
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.wmv
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.wmv
If you are unfamiliar with these lifts buy Starting Strength. ( http://www.startingstrength.com )
If you are familiar with these lifts and do them all the time buy Starting Strength. (http://www.startingstrength.com )
If you think these lifts are easy and you have nothing to learn about them, in fact you should probably be teaching them to other people buy Starting Strength ( http://www.startingstrength.com ) Read it, carry it with you, read it again, buy a second copy read that one, and for $%#@ sake vid yourself, look at you form before messing with other people.
CrossFit Total
Rules to remember if you are playing by the rule book:
1. You get three attempts at each lift
2. You cannot remove weight from the bar. Example if you put 295 on the bar and make a succesful back squat, that is one attempt. If you decide to go to 315 on the next attempt and you fail you cannot lower the weight and make your third attempt.
If on the other hand you just want to find your best lift, don’t be pigheaded as Rip says.
I won't be doing the Total today but I did accidentally set a new PR on the press yesterday, 150x3 (should have been doing 130), compared to 145x1 a month ago.
Good luck to everyone today!
Congrats on the PR Ewen ! You have made a lot of progress with that lift. 150 x3 is awesome. I haven't done a total in a long time. I'll give it a go to see where I'm at.
636 (225, 126, 285) BW = 153
(18,13)
CFT:
Squat - 315, 335, 355
SP - 165, 175, 185(f)
DL - 415, 435, 455(f)
Total: 965
HSPU/L-PU WOD: 16:35
194, 85, 235
Total: 514
45# Bar Lunges/Burpee WOD: 25:30 minutes
Squat: 235, 250, 260(pr)
press: 100, 105(pr), 110(pr)
DL: 285, 300(f), 300(pr)
squat: 215, 225(tied PR), 235(f)
press: 110, 115(tied PR), 118(f)
DL: 295, 315(PR!), 335(f)
Total: 655
I think next time, rather than trying to hit my PR on the second attempt and then try to go bigger for the third, I'm going to do what I did for the DLs: attempt slightly higher than my PR on the second attempt and see where that goes.
Back squat 215#
Shoulder press 125#
Deadlift 335#
CF Total 675#
Since I'm new to this, I get all PRs ;-)
Back Squat: 175
Press: 105
Deadlift: 225
505 (17,8)
@ PCF in Arlington
10 Burpees
30 Double Unders (subbed 60 single unders + 15 tuck jumps)
Complete a round every 3 minutes until you cannot complete a full round in the 3 minute time limit. If finish before 3 minutes has expired, rest until the completion of the 3 minutes. Reduce the time by 30 seconds every 5 rounds.
14 rounds and promptly dropped on my face.
Craig:
Nice total. C'mon. 35# to 1000. Your there man.
(17,7)
155 lbs back squat
85 lbs shoulder press
245 lbs deadlift
total : 485 lbs
(previous and first crossfit total on 11/21 was 140+75+205 = 430)
Still a very long way to the 655 total which would make me a novice in the crossfit table.
695 (18,18)
315 BS
155 SP
225 DL
What a horrible workout today. I was forced to workout at work today, and really was in a bad energy\sleep state. Not a good combination for this WOD. I felt okay during the warmup, but when I went for 335 on the second Squat (315 is my 5-rep max) I almost lost the bar and, in the process of stabilizing the rolling bar, really aggravated whatever my brachioradialis issue is in both arms. That resulted in a near DNF for the WOD, although I managed to finish up just to finish. After some ice and a lot of Avil, things seem better tonight.
On the brachioradialis aggravation - I appreciate those that have suggested it is a "CrossFit-Elbow" overuse injury, but I'm looking for alternate ideas still. It doesn't seem to be aggravated from typical overuse activities like pullups or ring dips, but rather with odd often negative-motion actions. For example, I was skiing yesterday and found that just polling was enough to cause some pain. Also muscleups only hurt when I don't rotate through the transition fast enough.
m/29/5'8/155
CrossFit Toal
BS 245
SP 150
DL 350
745
Black Box (18,18)
Tripp,
Talk to Court. He is ninja on all things joint related.
I worked with him the other day before I flew out and it was the first time in recent memory that I landed after 24 hours of travel and was not in pain...
Tripp,
Talk to Court. He is ninja on all things joint related.
I worked with him the other day before I flew out and it was the first time in recent memory that I landed after 24 hours of travel and was not in pain...
Erratum (18,7)
Did my best to jump in on this WOD while waiting for a client to come in to the gym.
Back squat: 175, 185, 190
Press: 85F, 70, 80F
DL: 210, 225
Pressing felt horrible and obviously went way too heavy at the start. Deadlifting felt great but didn't have a chance to do a third attempt.
On both the squat and DL I tied my previous PRs. My PR on the press is 90.