Class times for Tuesday Dec. 27th are as follows:
9:30AM, 12 Noon, 5:30PM and 7PM Regular Classes. No 6:15PM regular class.
The format for CF total is more independent than our normal classes, come in and warm up on your own, instructors will be there to help spot, answer questions and motivate.
-Warmup will be listed on the board.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift… There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
Compare to July 31, 2011
BS: 277#
SP: 150#
DL: 347#
Did 3,3,3,1,1,1 of each, max’d at:
BS: 150
SP: 75
DL: 345
I can’t drop the weights here, so I have to keep it somewhat conservative.
…345 DL? Because DAMN.
Lulz, that’s a typo.
245
HA!
BS: 337 (unbelted PR)
SP: 150 (-5)
DL: 381 +10PR
868 Total
bs: 241 (failed at 251) PR
sp: 158 PR
dl: 355 PR
= 754
BS: 230 (30# PR)…could have gone up another ~20#
SP: 137 (10# PR)
DL: 252 (52# PR)…could have gone up another ~50#
CF total = 619#
only had 1 true PR here (SP), the other 1RM lifts freak me out due to an old back injury, had plenty of leg strength left but just don’t like the load on my lower back so I called it quits.
I thought this strength cycle was really good, I will most likely have big PR’s on my snatch, PC, and C&J as well.
BS 121 PR
SP: 84 PR
DL: 165 PR
BS: 84#
SP: 55# (~5# PR)
DL: 128# (27# PR)
BS 223
SP 135
DL 317
Total 675
all personal records
BS – 287 (+2)
SP – 155 (0)
DL – 353 (+2) not a max
Total – 795
BS – 251 PR by 20
SP – 153 -2
DL – 321 PR by 24 and I was conservative
725 total
BS: 106
SP: 60
DL: 133
299 total
All PRs!
BS: 265 (PR)
SP: 150 (PR)
DL: 365 (PR)
BP: 250 (PR)
BS: 167 (PR)
SP: 67 (Same PR as last week)
DL: 201 (PR)
Total: 435
Did this on 1/7/12:
BS: 201# (PR+21#)
SP: 91# (PR+6#)
DL: 253# (PR+22#)
Total: 545 (PR+49#)
Done on 1/28/12:
BS: 209 (+10 pr from last CFT – little shallow though; failed at 219)
SP: 99 (+5 pr; failed at 104)
DL: 253 (+32 pr)
Total: 561 (+47 pr)