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Olympic Weightlifting Seminar #2 (Saturday, July 11th)
Monday 090629 (68) (66)
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090524.

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  • From the CrossFit Brand X forums on CrossFit WODs, here’s some advice on how to approach the Total (along with the “rules” of doing the Total):
    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.
    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:
    And some instruction from Rip:
    More instruction from Rip:
    If you are unfamiliar with these lifts buy Starting Strength. ( )
    If you are familiar with these lifts and do them all the time buy Starting Strength. ( )
    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 ( ) 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.

  • Rory

    Total: 780
    BW: 187
    Prior total: 815

  • Matt M.

    Squat – 275
    Shoulder press – 155 (failed at 160)
    Deadlift – 405
    Total – 835

  • Rickey

    Squat – 215 PR
    Shoulder press – 130 PR
    Deadlift – 330 PR
    Total – 675
    Great afternoon class today !

  • michelle foxman

    new meaning to “total”.
    drove from berkshires to nyc and got rear ended by a lovely young driver who said ” sorry i really wasn’t paying attention”.
    back of my car totalled and front of her car totalled. anyone know a good chiropractor?

  • Michelle! That sucks! And you’re just getting back in the game. Don’t let it get you down.

  • Elizabeth W

    Squat-200(PR by 15#)
    Press-70 ;(
    Dead Lift-205(PR by 5#)
    Clearly I need to work on my upper body strength. Ughh!!!

  • Brendan

    Has anyone seen the new Livestrong Nike commercial? I’m not a Lance Armstrong fan but it was so motivating that I nearly kicked out the windows.

  • Erik

    If you serious about the chiropractor, I used a guy down near 1st ave and 14th st. The place was called synergy wellness. He did a pretty thorough job and also really harped on making sure I was doing the prescribed stretching twice a day.

  • Reagan

    BS 275 (PR)
    SP 160 (PR)
    DL 365
    Total 800
    Bodyweight 160

  • Elizabeth!
    Rock it! 200 is no bs for a BS!

  • juan

    Day 7
    rehab deads
    Then made up neda, 11:12

  • michelle foxman

    thx for info on chiro! elizabeth that is amaaazing!

  • Lindsay

    BS – 175 (PR)
    SP – 80 (PR)
    DL – 205 (PR)
    Great job today Elizabeth! Thanks for pushing me. It was fun!

  • Mike

    Did today’s CF Football WOD instead
    7 rounds for time of:
    3 Handstand Push Ups
    5 Power Cleans 185 lbs
    7 Pull Ups (Chest To Bar)
    12:40 rx’d
    Awesome job by Levi doing this after the CFT.
    And thanks to Kurt and KJ for the encouragement and for keeping time.
    Not sure if its legit to count towards my total for the quarter since it wasn’t a mainsite or Black Box WOD, but if so its (52, 45)

  • Levi

    Bodyweight: 149.0 lbs. Just weighed myself.
    BS: 265 (Maintaining my PR…felt like I could have gone heavier, but 3 is 3).
    SP: 165
    DL: 295
    Total: 725
    Then I did a modified CF Football WOD with Mike. I did 5 rounds of:
    3 HSPU
    5 Power Cleans @ 135#
    7 C2B Pullups
    11 minutes and change…

  • Brian

    CFE tomorrow tuesday 630p central park, columbus circle
    cfe wednesday 645a black box.

  • Kim

    Squat-175 (could go heavier)
    Press-80 (missed at 95, should have tried 90)
    Dead Lift-210
    Total: 465 (goal to break 500 next time)

  • Hari

    675 (245, 135, 295) BW = 157
    (68,54), (54, 41)

  • kj

    Squats were weak today. Did my last PR at 135, but it was ugly.
    Press: 55 (tie)
    Deadlift: 165 (PR + 10)
    Then Kurt not only did my 31 burpees with me, but he also motivated me to try something Sophie came up with.
    21-15-9 of box jumps, walking lunges, and sit-ups. 6-something.
    Watching Ashleigh and Kim do the total was awesome! You ladies are seriously strong.

  • Brett_nyc

    365 squat. tie PR
    180 press. 5 lbs under PR
    465 deadlift. 10lbs over PR
    1010. Finally broke 1000lbs

  • Congrats, Brett! w00t! That’s HYUUUGE!
    Sorry to hear about your accident, Michelle. I hope you’re okay.

  • Rickke

    BS: 225 (tie PR)
    SP: 115 (tie PR)
    DL: 295 (not so pretty PR)
    Total: 635

  • Craig_Cinci

    Squat – 345, 365, 370(PR)
    SP – 175, 180, 185(PR): first time overhead in about 7 wks
    DL – 445, 465, 480(PR)
    Total – 1,035 (PR)
    Broke 1,000 today for the first time. Pretty estatic.

  • Mike

    Brett, Craig, congrats! Thats awesome!