C.F.T. in the place to be

Sunday 110116

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 101016.

Day 16 of the BLACK BOX 30-DAY PALEO CHALLENGE–LINKS:
Grain-free salmon cakes
Meat: A Benign Extravagance, an excerpt

Mike K. vs. Craig_Cinci on 30 muscle-ups for time at Friday night’s CAINgames:

More pictures from the CAINgames here on our Facebook page.

Responses

  • http://allisonbojarski.tumblr.com Allison Bojarski

    From the CrossFit BrandX forums on CrossFit WODs, here’s some advice on how to approach the Total (along with the “rules” of doing the Total):
    —————————-
    There is a difference between doing the CrossFit Total as a WOD and exploring your limits and doing it in a competition. Today we are doing it as a WOD. The number one rule today is “Don’t be pig headed!” You need to be sound tomorrow to workout again. If you are interested in the CFT rules for competition I have included a link below.
    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
    http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl
    —————–
    In regards to WHAT TO WEAR when doing the Total, here’s my advice:
    1) Weightlifting shoes, or at the very least Chuck Taylors (NOT typical sneakers with thick, squishy bottoms). If you don’t own either of those options, believe it or not dress shoes or combat boots will better mimic the right type of support than typical sneakers can. Final option: just wear your socks. But whatever you do, NO SQUISHY SNEAKERS!
    2) A cotton t-shirt works best for the low-bar back squat. Avoid slippery man-made materials. You can even put chalk on your t-shirt where the bar will rest to help keep it in place.
    3) For the squat, shorts or pants that allow you to squat below parallel with no restrictions.
    4) For the deadlift, if wearing shorts, knee-high socks will protect your shins. If wearing pants, your shins will be just dandy.

  • Hari

    The Cain Games were a amazing success!
    We will be expanding this type of programming. On Friday, January 28, we will be running an individual competition but together by Sophie who competed in last night’s event.
    Many of you have expressed thoughts on how we can build on this (setting up a league, creating categories for new CF athletes, etc.) We are working on several ideas, and you can be certain you will soon be seeing this typle of events on a regular basis.
    We have asked Sophie to help us coordinate with our members to bring together the best ideas. If you have thoughts, please email them to Sophie (srblahd at gmail).
    If you missed last night’s games, be sure to be there in two weeks.

  • Jeff

    I did triples, just like my Cain game heroes!
    BS: 245#, 255#, 265#
    P: 135#, 155#, 160#
    DL: 315#, 335#, 345# single
    triple total: 265# + 160# + 335# = 760#
    bw: ~156#
    ratio: 4.87

  • MC

    Not trying to be a hero, I did singles:
    BS: 325 (~20 below PR)
    P: 115 (~20 below PR)
    DL: 405 (PR)
    Total: 845

  • drake

    back squat—-255#
    mil. press——125#
    deadlift———335#
    —————————-
    total weight—715#

  • Justin Katz

    Back Squat 155,175,185,195,200 PR by 20 Pounds
    Press 85,95,105,110 (Failed X2)
    Deadlift 205,225,255,265, 275 PR by 10 Pounds

  • Justin Katz

    Back Squat 155-175-185-195-200 PR by 20
    Press 85-95-105-110 (Failed 2 Times)
    Deadlift 205-225-255-275 PR by 10
    Total Weight: 580

  • Craig P

    Did this and yesterday’s at a globo gym in Maine. Was asked to leave after grunting on my first dead lift at 275. Reason, I was freaking the old people out. They were afraid I was going to hurt myself.

  • Hari

    Comments on Monday’s WOD:
    Obviously we wont be doing 15-foot rope climbs with our 9-foot ceilings. We will be teaching the traditional substitution (towel pull-ups) as well as related skills. If you have a hand towel or a dish towel, please bring it.

  • Jay

    225
    110 (PR)
    275 (PR)