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Thursday, January 16th, 2013 - CFT
Posted: 16 January 2014 06:17 PM   [ Ignore ]   [ # 31 ]
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AtomicDawg - 16 January 2014 04:31 PM

CrossFit Total

Back Squat:  230x2 <—New PR
Shoulder Press:  145
Deadlift:  240 x 11 <—New PR

I only currently own 240 lbs of plates and bar, so I did extra reps on squats and deadlift.  According to this 1RM calculator, that’s supposed to be like 245 and 327, respectively.  I’ve been cautioned by @Metric that formulas like this may not apply to me/predict actual 1RM performance.  So, my total is somewhere between 615 and (if you’re feeling generous) 717.

Compare to 131113:

Back Squat:  240
Shoulder Press:  145
Deadlift:  240x9
Somewhere between 625 and (if you’re feeling generous) 696.

I’d give you the 700+  Good job AtomicDawg

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Posted: 16 January 2014 07:16 PM   [ Ignore ]   [ # 32 ]
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Today’s WOD:
B/I: 39 squats, 12 burpees for the squat challenge.

WOD: CrossFit Total
1 rep for form & mass:
Back squat: 90#
Shoulder press: 96# (Machine); 50# (Freestanding barbell, 2x25). Wasn’t sure which one to take, so I did both and recorded them separately.
Deadlift: 100# (Limited by the mass of the largest dumbbell at the office - 2x50)

A welcome change of pace from all the AMRAPs and RFTs I’ve seen of late, and I was satisfied with the results.

Cashed out with 25min on the stationary bike at 15-17mph. Also satisfying, just under 300 calories burned.

2 days of aerobic-based workouts coming up next due to a Jaycee convention, then back to the WODs on Sunday (probably starting with Friday’s that day). Will push forward with the squats (and burpees for as long as I can stand to) in the challenge. I am enjoying this 30-day squat challenge - makes getting the workout that much easier to start.

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Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 16 January 2014 07:22 PM   [ Ignore ]   [ # 33 ]
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sbburris - 16 January 2014 06:03 PM

Press = 75 (think I could have done 85, but my plates jump straight from 75 to 95)
Squat = 155
Deadlift = 155

CFT = 385

I realize this is lower than a lot of peoples’ deadlifts, but I’m pretty proud of this as I’m extremely inexperienced with these lifts and was expecting to be closer to 330 or so for CFT.  I just need to stick with this for my press and squat to improve.  I could use some study and help for my deadlift, as I’m a bit nervous to push myself on it for risk of hurting myself.

Good move.  I have a coworker who did his first ever deadlift workout at a neighbors house and hurt his back pretty bad doing relatively high volume deadlift work.  He did something along the lines of eight sets of eight at 185, which sounded *WAY* too high for a new guy to go on his first ever deadlift workout.  Sounds like you’re doing this at home with minimal adult supervision wink .  Not sure how new you are (you may have been working out without posting for a while), but take your time, and get somebody to watch you to make sure you’re not going to hurt yourself.  “Sometimes you eat the bear, and sometimes, well, he eats you.”, but ideally that would be kept to a minimum.

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Posted: 16 January 2014 07:27 PM   [ Ignore ]   [ # 34 ]
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OPG57 - 16 January 2014 06:17 PM
AtomicDawg - 16 January 2014 04:31 PM

CrossFit Total

Back Squat:  230x2 <—New PR
Shoulder Press:  145
Deadlift:  240 x 11 <—New PR

I only currently own 240 lbs of plates and bar, so I did extra reps on squats and deadlift.  According to this 1RM calculator, that’s supposed to be like 245 and 327, respectively.  I’ve been cautioned by @Metric that formulas like this may not apply to me/predict actual 1RM performance.  So, my total is somewhere between 615 and (if you’re feeling generous) 717.

Compare to 131113:

Back Squat:  240
Shoulder Press:  145
Deadlift:  240x9
Somewhere between 625 and (if you’re feeling generous) 696.

I’d give you the 700+  Good job AtomicDawg

Sounds like you are indeed feeling generous.  wink

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 16 January 2014 07:44 PM   [ Ignore ]   [ # 35 ]
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Glorybelle - 16 January 2014 06:03 PM

Finally got around to the WOD today

BS: 160, pr by 15 pounds
SP:  80, pr by 5 pounds
DL: 195, pr by 20 pounds
New Total: 435

November: 0, did not do
July: 395
June: 335

Great going on the PRs!

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Posted: 16 January 2014 07:57 PM   [ Ignore ]   [ # 36 ]
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THURSDAY 140116

“CrossFit Total”

Back squat, 1 rep 105
Shoulder Press, 1 rep 55
Deadlift, 1 rep   115

CFT 275

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Posted: 16 January 2014 08:02 PM   [ Ignore ]   [ # 37 ]
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140115 “Maggie”

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30 reps for time:
burpee
push-up
jumping jack
sit-up
handstand

18:25

First time doing handstands in a WOD! It was easier than I expected. Each one took longer to set my mind than to execute the maneuver.

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Posted: 16 January 2014 10:14 PM   [ Ignore ]   [ # 38 ]
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AtomicDawg - 16 January 2014 04:31 PM

CrossFit Total

Back Squat:  230x2 <—New PR
Shoulder Press:  145
Deadlift:  240 x 11 <—New PR

I only currently own 240 lbs of plates and bar, so I did extra reps on squats and deadlift.  According to this 1RM calculator, that’s supposed to be like 245 and 327, respectively.  I’ve been cautioned by @Metric that formulas like this may not apply to me/predict actual 1RM performance.  So, my total is somewhere between 615 and (if you’re feeling generous) 717.

Compare to 131113:

Back Squat:  240
Shoulder Press:  145
Deadlift:  240x9
Somewhere between 625 and (if you’re feeling generous) 696.

Congrats on the PRs, AD!

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Posted: 16 January 2014 10:18 PM   [ Ignore ]   [ # 39 ]
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@OPG and Smokey, thanks!
Today things just clicked and felt good.
I need to work on back (and front) squats and use the butt-to-box method that you showed in videos, OPG.

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Posted: 16 January 2014 10:19 PM   [ Ignore ]   [ # 40 ]
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Chew Toy - 16 January 2014 07:57 PM

THURSDAY 140116

“CrossFit Total”

Back squat, 1 rep 105
Shoulder Press, 1 rep 55
Deadlift, 1 rep   115

CFT 275

Glad to see your post. Nice job!

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Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 17 January 2014 08:21 AM   [ Ignore ]   [ # 41 ]
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sbburris - 16 January 2014 06:03 PM

I could use some study and help for my deadlift, as I’m a bit nervous to push myself on it for risk of hurting myself.

Put up some vid and we can tell you yeah, nay, or okay. 

There are a lot of minor faults (that grow into worse faults) in the beginning if you don’t have someone check your position and make you understand what good position feels like. 

TP

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Posted: 17 January 2014 08:26 AM   [ Ignore ]   [ # 42 ]
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THURSDAY 140116
“CrossFit Total”
Back squat, 1 rep 295
Shoulder Press, 1 rep 145
Deadlift, 1 rep 315

Post total to comments.
755
Felt like these were executed with proper form, as I was concerned that I may not surpass some of these since I’m not sure how great my form was on DL’s. Concentrated on str8 back, not hunched over.

Compare to 131113
285, 155, 295
735

Compare to 130711
255, 145, 290
690

121127
245, 120, 265
630

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“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 17 January 2014 10:23 AM   [ Ignore ]   [ # 43 ]
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THURSDAY 140116

“CrossFit Total”

Back squat, 1 rep 135
Shoulder Press, 1 rep 45
Deadlift, 1 rep   135

CFT 315

CFFB WOD: SPRINT 60 YDS X8 (DID 11)

0:18, 0:15, 0:08, 0:14, 0:11, 0:15, 0:12, 0:09, 0:15, 0:11, 0:12

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Posted: 17 January 2014 03:46 PM   [ Ignore ]   [ # 44 ]
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EMOM 20
Odd Minute:  Accumulate 20 secs of pullup hold (chin over bar), use remaining for max burpees
Even Minute:  2 Squat Cleans (135#)

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Posted: 17 January 2014 08:23 PM   [ Ignore ]   [ # 45 ]
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Press: 155 lbs
Squat: 225 lbs
Dead Lift: 285 lbs

Total: 665 lbs

Up from 620 lbs about 6 months ago.

Leni

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