1 of 3
1
Thursday, July 11th, 2013 - CFT
Posted: 10 July 2013 05:04 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9812
Joined  2007-01-08

THURSDAY 130711

“CrossFit Total”

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

Post total to comments.

Compare to 130610.

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.

 Signature 

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

Profile
 
 
Posted: 10 July 2013 06:12 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14077
Joined  2004-06-18

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.

 Signature 

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

M/54/5’11”/190

Profile
 
 
Posted: 10 July 2013 11:38 PM   [ Ignore ]   [ # 2 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  229
Joined  2009-11-09

10/07/13

Weighted dip 3-2-2-2-1-1-1-1-1 reps

20kg 25kg 30kg 30kg 30kg 30kg 30kg 30kg 30kg,

Im not sure if I did this right or not but I couldn,t get anymore weight around the belt so just kept the form nice and slow and under control, I was also very surpised at how strong my triceps are, I know I could have gone heavier, does anyone have any suggestions on how to do that?

 Signature 

M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

Profile
 
 
Posted: 11 July 2013 03:02 AM   [ Ignore ]   [ # 3 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1036
Joined  2011-03-07

Sprint, farmers walk. Weighted bj (FP)

Wu: yes

CFSB:
Floor press graduate—» 3x85 Then 15x70

WOD:
Find 1rm weigthed box jump (50 cm); 2x24kg

Then…

5 rounds of:
1 suicid run
60 meter farmers walk AHAP (used 2x24kg kb)
* Rest 90 sec btwn rounds
0:58 - 1:02

MWOD:
K* 10 minutes

 Signature 

CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

Profile
 
 
Posted: 11 July 2013 03:10 AM   [ Ignore ]   [ # 4 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15

For time:
21-15-9
Deadlift (225lbs)
Ring Dips

6:34

$O - 4 rounds of 10 wall ball shots (20lb ball) and 200 meter run

6:22

 Signature 

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.

Profile
 
 
Posted: 11 July 2013 07:50 AM   [ Ignore ]   [ # 5 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  226
Joined  2011-09-27

“Diane” (Deadlift/HSPU)

Std. Warmup x2 (extra stretching, minus dips)

Pack-ish:
21-15-9
135 pound Deadlift
HSPU Bridged on Wall

Time: 9:22

Cashout: Basketball 25min

 Signature 

Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

Profile
 
 
Posted: 11 July 2013 08:17 AM   [ Ignore ]   [ # 6 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  104
Joined  2013-02-26

10min AMRAP:

10 x Push Press (40kg)
5 x Burpees
5 x Toes To Bar

7 rounds + 10 push press

 Signature 

M/44/5’10”/173#

Profile
 
 
Posted: 11 July 2013 08:25 AM   [ Ignore ]   [ # 7 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1533
Joined  2009-06-24

Front Squats; Hill Runs, Hang Squat Cleans

Before: 120 singles, 60 DU (2 misses), t spine mob, shoulder PT

FS
95x5, 115x3, 135x2
3-3-3-3-3
160-170-180-190-200 (5>Monday)

For time:
1 hill run
21 hang squat cleans 115#
1 hill run
15 cleans
1 hill run
9 cleans
7:58 (broke the cleans 13-F14-8, 5-5-5, 6-3)

 Signature 

The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

Profile
 
 
Posted: 11 July 2013 08:25 AM   [ Ignore ]   [ # 8 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  182
Joined  2012-07-25

Pack:
21-15-9
185 pound Deadlift
Barrier Handstand push-ups or bridged on feet ( Feet on 24” box)

4;56

Profile
 
 
Posted: 11 July 2013 09:11 AM   [ Ignore ]   [ # 9 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  515
Joined  2008-04-04

Occam’s Protocol B:
One-set-to-failure and with at least 3 minutes between exercises.
Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down)
7 Inclinde/Decline Bench Press (5/5)
7 Dips (5/5)
- Rest 3 Minutes -
10 Leg Press/Squat (5/5)
10 Calf Raises


Incline Bench Press: 5 @ 145#
Dips: 7 @ 145#
Leg Press: 10 @ 270#
Squats (regular pace) : 10 @ 135#
Calf Raises: 10 @ 180#

 Signature 

M/37/6’/175
Started Crossfit 04/2008

Profile
 
 
Posted: 11 July 2013 09:33 AM   [ Ignore ]   [ # 10 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  710
Joined  2009-06-02

This morning
60 min recovery spin on my bike

 Signature 

M/37/6’/185#(Was) I’m know 194#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

Profile
 
 
Posted: 11 July 2013 09:36 AM   [ Ignore ]   [ # 11 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  538
Joined  2009-12-20

“CrossFit Total”

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

BS-335
SP-175
DL-365

Total-875

 Signature 

41/M/5’8”/205

Fill it up again! Fill it up again! Once it hits your lips, it tastes so good!—Frank the Tank

As-fast-as-possible always carries a requirement of “with proper form and full range-of-motion”.  Many people forget this and I see people at my affiliate who cheat movements just to get a few seconds faster on a WOD.  Do you know what they won for their awesome time?  Nothing.—tulatel

Profile
 
 
Posted: 11 July 2013 10:07 AM   [ Ignore ]   [ # 12 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1300
Joined  2009-05-24

1RM Box Jump
32.5”

Squat 3 RM
70kg
Close Grip Bench 10 RM
27.5kg
Good Mornings 4x8
30kg

 Signature 

F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

Profile
 
 
Posted: 11 July 2013 10:37 AM   [ Ignore ]   [ # 13 ]
Puppy Dawg
Rank
Total Posts:  15
Joined  2012-06-12

Squat 385
Press 195
Deadlift 385

Pleased, 20# squat pr. 10# press. Previous best in deadlift 395 on a deadlift only day. All in all today was good.

 Signature 

M/35/6’/315
Crossfitting since 4/24/2012

Profile
 
 
Posted: 11 July 2013 11:24 AM   [ Ignore ]   [ # 14 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04

Warm Up

CFT
Shoulder Press- 210
Back Squat- 295
DL- 385

890

Cash Out
1 mile run

 Signature 

“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

Profile
 
 
Posted: 11 July 2013 11:39 AM   [ Ignore ]   [ # 15 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  515
Joined  2012-07-02

THU 07112013 “Diane”
Puppies for time of 7:01
15-12-9 reps
57 pound Deadlift
Handstand ush-up progressions - Bridged Handstand push-ups on feet

 Signature 

Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

Profile
 
 
   
1 of 3
1