Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090629.
Monday, September 7, 2009
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CrossFit Rx
The Prescription for Elite Fitness
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If you are planning on coming in Monday for CFT, please make sure you arrive on time; this workout can take a full hour to complete (including warm up).
Back Squat: 242-252-255 PR (+3)
Shoulder Press: 110-115F-112 (-3 from PR)
Deadlift: 296-310-320 (-5 from PR)
TOTAL = 687 (+20 from previous CFT best)
Best CFT I’ve done, even if two of the lifts are under previous PRs. Usually CFT puts me waaaaay under my normal lifts; not sure if it’s mental, physical or what, but this just isn’t my favorite WOD and I tend to underperform.
Laura, thanks again for your advice and spotting today. Despite my screwing up on the last deadlift I think your tips helped me a lot today. I PROMISE to listen next you advise me to stick at a certain weight.
BS = 82, 92, 102f (5# less than PR)
SP = 55, 60f, 57pr
DL = 143, 165, 170 (5# less than PR for deadlifts)
319 pr of 2# … I’ll take it.
BS: 154, 164 (+10 PR), 176 F
SP: 98, 110 (-6.5 from previous PR), 115 F
DL: 176, 198 (+7 PR), 203*
*Note: Laura warned me against going up in weight on this last one, but I wanted to break 200. Got it up but strained lower back, so I’m not counting it in total. Remember for next time: LISTEN TO COACH!!!
Total: 472 (+10.5 PR)
Ha! It counts, Mike, even if it hurt! Add that to your total.
Okay then—total is 477 (+15.5 PR)
BS: 198-203-210F
SP: 88-95F-90
DL: 231-241-253 (PR by 3)
Total: 546 (PR by 11)
Thanks for the cheering section during my back squats. I’m really inspired by everyone because of the way you push yourselves.
BS: 308, 330, 352 (+2PR), 362F
SP: 132, 142, 154, 161 (+2PR), 164F
DL: 408, 420, 430
Total: 943 (+46PR)
Folded during my last squat attempt so focus on keeping chest up as the weight gets heavier. Today I was reminded that my biggest challenge has very little to do with the wods…need to focus on not being so hard on myself (think it’s part of my DNA so won’t be easy). I was so pissed off after missing my last squat attempt, that I wanted to throw one of the plates…missed the fact that overall performance was pretty decent.
just in case anyone is interested, here are CrossFit Total Ranking charts:
http://www.crossfit.com/cf-info/faq.html#WOD8
Ugggh, Wish I hadn’t looked. : (
Why? Look at it as a goal!
What fun would life be if you’d already achieved everything? Do you think everyone starts off as advanced or elite? I don’t think so! Why not look at the journey as something worth appreciating as well?
I hear you, Coach. I think this gym is full of overachievers who expect a lot of themselves and I’m right in there. It’s hard to be objective with your own performance.
That’s just the nature of the CrossFitter, Mike! We must continue to compare ourselves to ourselves; we look to others for inspiration, but we can only measure our progress based on how far we ourselves have come.
BS: 286
SP: 120 (that’s sad for me considering my PR is 135)
DL: 352
Total: 758
I want to say that is a pr for me, but I’m not so sure, so we’ll just say it is. I know my former BS was 240, though my PR deadlift (not during a total) is 375, though during a total, it’s 350, so I’m sure this is a PR. My one achilles heel was my shoulder press. I just couldn’t burn through the pain at 135, so I’ll have to take a 120. What I need to remember is to COMMIT to every lift.
Nice work everyone! I’m inspired to wod with each and every one of you.
Worked out at Crossfit Atlanta for this wod.
BS: 105-120-130 (+4pr) (tried 132 and failed)
SP: 50-57pr-60(+5pr) (tried 65 and failed)
DL: 143-163-173(+3pr)
Total: 363
Felt better on SP-I struggle with not getting the bar straight up. Overall, I felt pretty good about my results.