Tuesday: Crossfit Total

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

18 thoughts on “Tuesday: Crossfit Total

  1. BS: 277#
    SP: 150#
    DL: 347#

  2. 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.

    1. …345 DL? Because DAMN.

      1. Lulz, that’s a typo.

        245

        HA!

  3. BS: 337 (unbelted PR)
    SP: 150 (-5)
    DL: 381 +10PR

    868 Total

  4. bs: 241 (failed at 251) PR
    sp: 158 PR
    dl: 355 PR

    = 754

  5. 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.

  6. BS 121 PR
    SP: 84 PR
    DL: 165 PR

  7. BS: 84#
    SP: 55# (~5# PR)
    DL: 128# (27# PR)

  8. BS 223
    SP 135
    DL 317
    Total 675
    all personal records

  9. BS – 287 (+2)
    SP – 155 (0)
    DL – 353 (+2) not a max

    Total – 795

  10. BS – 251 PR by 20
    SP – 153 -2
    DL – 321 PR by 24 and I was conservative

    725 total

  11. BS: 106
    SP: 60
    DL: 133

    299 total
    All PRs!

  12. BS: 265 (PR)
    SP: 150 (PR)
    DL: 365 (PR)
    BP: 250 (PR)

  13. BS: 167 (PR)
    SP: 67 (Same PR as last week)
    DL: 201 (PR)
    Total: 435

  14. Did this on 1/7/12:

    BS: 201# (PR+21#)
    SP: 91# (PR+6#)
    DL: 253# (PR+22#)
    Total: 545 (PR+49#)

  15. 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)

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