CrossFit Total
Three attempts to find max loads for: Deadlift, Back Squat, Shoulder Press
Post Each Load and Total to Comments.
Coaching Tips: After a full and proper warm up on the three lifts, start with a load that is taxing and increase the load so that the final attempt is an all out effort. Rest as needed in between each attempt. Deadlifts and squats are the most time consuming, so make sure you leave enough time to get all your efforts in before class is over.
Reminder: This Saturday all classes will be held at Santa Clara Community Park in Mission Beach (Bayside) you can find directions here. We'll have classes at 7,8,9 and 10 a.m. Come join us for a fun filled day at the beach for one last Summer beach outing CFEC style.
Everyone getting through the Wednesday WOD of "Jumping Cindy" during the 10:00 a.m. class. It sure was a workout that made sure you knew how to count reps. How many times did you ask yourself, "was that 38 or 39"?
Happy Birthday Tony. I hope you’re enjoying yourself in Maui. We’ll get to your birthday workout when you get back.
Yes, Happy Birthday J. Peterman!! Hope you and Elaine are having a relaxing time in Maui. Tell Paco the Cabana boy to back off cuz she already has a Pablo in San Diego!!
Can’t wait for your birthday wod when you return. I need a work out with low reps!
530am
Listed as Back Squat/ Shoulder Press/ Deadlift
Don 310# PR/170#/405/885
PR
Scott 295#/170#/315#/780
Robert 235#PR/145#/315#/695
Thanks for the BD wishes guys – having a good time but will be glad to get home! Awesome CFT Don!
HAPPY BIRTHDAY. TO GOOD TIMES FOR YOU.
9:00am
Listed BS/SP/DL/Total
Bernice 58#/23#/83#/164
Tiffany 123#/73#/153#/349
Chad 235#PR/105#/DNF
Frank 245#/115#/335#/695
10:00am
Amelia 178#/73#/203#PR/464
Tina 133#/63#/143#PR/339
Traci 133#/63#/168#PR/364
Jon 195#/135#/305#PR/635
Julia 163#/88#/203#/454
Paul 315#/155#/375#PR/845 PR
Jason 225#/115#/295#/635
Noon
Kevin 235#/135#/285#/655
Joe 235#/125#/300#/660
Ja’rodd 305#/135#/355#/795
Tony 285#/185#/400#/870
JT 300#/1453/365#/810
PR for my shoulder press and a PR for my CFT. Whoop whoop!
Doh! Left my shoes. Don’t let Lisa put itching powder on them.
A couple of videos on the main site today about squatting, if you haven’t seen em. Interesting.
http://www.crossfit.com/mt-archive2/004886.html
5:00pm
Listed BS/SP/DL
Alan 315#/200#/365#/880
Newman 245#/155#/315#/715
Dan 245#/135#/425#/805
Sara 85#/50#/143#PR/278
David M. 335#/175#/385#/895
6:00pm
David N. 195#PR/105#/255#PR/555
Pam 113#PR/53#/153#PR/319
Michelle Z. 113#/63#/183#/359
David 200#PR/100#PR
Thanks David. I don’t like the squats that Rob is doing. He isn’t locking out his knees and he doesn’t go below parallel. He acheives lockout of his knees only when he stops to rest. That is lockout. I’m going to watch the rest of Rips video on the Journal later. I agree so far with what he’s saying.
Yeah, but the guy does like a hundred…
Actually, it was too painful to even watch for me. As for the rip video, i never ponied up the 25 bucks or whatever for the journal so you’ll have to fill me in on the rest.
There’s some video out there of rip doing squats (prob easily googleable) and i think he does like 10 reps of 330 or something like that. Pretty strong for and old(er) guy.
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