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Monday, June 10th, 2013 - CFT
Posted: 09 June 2013 05:22 PM   [ Ignore ]
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MONDAY 130610

“CrossFit Total”

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

Post total to comments.

Compare to 121127.

The Hope for Cures fundraiser has been announced; July 6, 2013

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Garddawg https://hope.crossfit.com/sponsor?id=U51072&hope=cures is participating if you don’t have anyone else to sponsor.

The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 09 June 2013 05:44 PM   [ Ignore ]   [ # 1 ]
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Everyone can do this as RX’d.  My usual warning:
There is a difference between doing the CFT 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!“  If you add weight when your technique was poor on the last lift, you are being pigheaded.  Being pigheaded leads to injury.  Don’t be pigheaded.  You need to be sound tomorrow to workout again.

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All of life’s problems can be solved by heavy deadlifts.

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M/54/5’11”/190

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Posted: 10 June 2013 12:11 AM   [ Ignore ]   [ # 2 ]
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Completed June 10 2013 @ 1000

Warm up
DROM
Row for 5 mins
10-10-10-5 x 2
Squats, Sit-ups, push-ups, pull-ups

CrossFit Total (CFT)
Back Squat, 1 REP: 160lbs x 1 (PR)
Shoulder Press, 1 REP: 95lbs x 1 (PR)
Deadlift, 1 REP: 235lbs x 1 (PR)

Cool down, stretching

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—————————————————————-
Q-29-157-5’4’‘
CrossFit BDay: Aug 2010, Resurrection: May 2013

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Posted: 10 June 2013 03:17 AM   [ Ignore ]   [ # 3 ]
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Sore quads from maxing out on squats earlier in the week and then football yesterday, so no WOD today

Strength (kg): DL 11x60, 9x80, 7x100, 5x120, 3x147
Press 9x20, 7x30, 5x40, 5x47.5

Just realised I was meant to do 50 on the press so this gets re-done tomorrow.

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M/47/80kg

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Posted: 10 June 2013 05:20 AM   [ Ignore ]   [ # 4 ]
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@No Coast

Warm-up
500m Run
Group Stretch
Barbell Warm-up

Strength/Technique
Snatch from blocks, 14” (eliminating the first pull)

Session (all singles): 45-45-45-75-75-75-95-95-95-125-125-125-155(f)-155-155-175(f)-175(f)-175(f)-175(f)-175

WOD
8:00
3-6-9-12-15-18-21-etc.
Hang Power Snatch, 105#
Box Jump, 24”

Result: 101 reps

Then,

8:00 Shoulder Mobility

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 10 June 2013 05:43 AM   [ Ignore ]   [ # 5 ]
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Crossfit Total

Squat 305
Press 155
Deadlift 305

No PRs today.  The squat was about 30# off but I believe the form was better than in the past. Press was about 20# lbs off but I expected that. My shoulders are smoked from the SDHPs and push jerks yesterday.  Working my way back up on deadlift after trying to correct form.

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M/33/5’11”/245#

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Posted: 10 June 2013 06:19 AM   [ Ignore ]   [ # 6 ]
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B/I: 4k run, stretches, 300 single unders, 2x(15 situps, 15 back extensions, 15 squats, 5 straight pull ups, 5 dips)

OHS 5x(20kg, 25kg, 30kg, 35kg, 25kg)

WOD:

“CrossFit Total”

Back squat, 1 rep - 120kg/265# (PR 147kg/325#)
Shoulder Press, 1 rep - 50kg/110# (PR 57kg/125#)
Deadlift, 1 rep - 180kg/395# (PR 206kg/455#)

Total: 350kg/770#

C/O: core workout

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M/30/5’9”(180cm)/215#(98kg)
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If it is important to you, you will find a way.
If not, you’ll find an excuse.

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Posted: 10 June 2013 06:45 AM   [ Ignore ]   [ # 7 ]
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Front Squats CFSB; Helen-ic

Before: 100 singles, 50 DU, 10 wall squats, 10 front squats @45, t-spine mobility, sleeper stretch

FS
95x5, 115x3, 135x2
3-3-3-3-3
175-185-195-205-215PR (5> last time)

FS and DL are really the only lifts I can work considering shoulder problem, and DL is actually a little iffy when it gets heavy.
FS 1RM is 220 so it’s time to retest FS though, but then I’m going to switch to 5s, cuz today’s triple was on the slow side.

Modified Helen
3 RFT
400m run
21 KBS (USSR) 53#
12 GHD
9:37

Lost a bit of time in R1 getting GHD set right. Rookie mistake. First 400 was 1:24ish. Last was 1:44ish.

Felt good doing a metcon. Really needed that. FS PR helped too. CF is my Prozac. Shoulder feels more than 5%, less than 10% better. Doesn’t hurt as much putting arms in back squat position, but L side is still twingey on pullups.

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 10 June 2013 07:04 AM   [ Ignore ]   [ # 8 ]
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WU:
stretching
3 rounds
50 jumping jacks
30 squats
10 push-ups

Strength and Skill:
5 rounds
15 GHD extensions
15 box jumps (24"x3, 30x2)
15 toe to bar

WOD:
5 rounds
1 cluster (squat clean thruster) @185#
12 lunge steps bar in front rack

time: 8:36

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M 31/6’0”/209 lbs.

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Posted: 10 June 2013 07:19 AM   [ Ignore ]   [ # 9 ]
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Cross Fit Total - 715

Back squat 225-245-250
Shoulder press 135-145(f)-140
Dead lift 315-330(f)-325

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GarageCFer
M/60/180/5’8”
CrossFit Pagosa
Pagosa Springs, CO

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Posted: 10 June 2013 07:33 AM   [ Ignore ]   [ # 10 ]
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Crossfit Total

Back squat: 295lb (failed at 315lb)
Shoulder press: 145lb
Deadlift: 365lb

Not too pleased with my results on this one.  My max squat is 325 and max deadlift is 415lb.  Lack of sleep and poor diet are a big part to blame as well as not working out much in the last several weeks.

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30/m/5’11/185 lbs
Crossfit birthday 4/10/08
Crossfit starting weight 205lb.

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Posted: 10 June 2013 07:58 AM   [ Ignore ]   [ # 11 ]
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Squat:  275
Deadlift:  325
Press:  155

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-Justin

“Fitness is a journey, not a destination”

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Posted: 10 June 2013 08:17 AM   [ Ignore ]   [ # 12 ]
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Tabata Sprint:

8 rounds for total distance:
20sec sprint
10 sec rest

750m

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M/44/5’10”/173#

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Posted: 10 June 2013 08:32 AM   [ Ignore ]   [ # 13 ]
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FRIDAY 130607

Pack:
Complete as many rounds as possible in 15 minutes of:
5 Handstand push-ups
7 Chest to bar pull-ups
25 pound Dumbbell squat snatch, 10 reps, alternating

7 rounds, 2 CTB

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 10 June 2013 08:51 AM   [ Ignore ]   [ # 14 ]
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Buy In: 2/3 mile run

20 min amrap of:
10 push press, 95lb
10 back squat, 95lb
10 bent over row, 95lb
2 min on, 2 min off

Total Reps (Rx): 222

$O: Squats 3-2-1-1
225-245-265-275

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 10 June 2013 09:39 AM   [ Ignore ]   [ # 15 ]
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“CrossFit Total”

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

BS - 335 lbs.
SP - 155 lbs.
DL - 315 lbs.

Bear Complex - 7, 5, 3 x 95 lbs.
Bench Press - 185 lbs, 205 lbs, 225 lbs x 1

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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