Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 091212.
Question of the day- What is your favorite post-workout recovery food?
At the chalkboard with Coach Glassman– The CrossFit Journal
Deadlift down 15 from last time. First back squat PR since June. Tied PR for the total.
215(prev pr)/105(5 off pr)/305(pr) = 625
Same Total as 091212. I really need to get my diet back in order. Should have totaled at least 635 this morning but jumped up to quickly to 115 for the SP and ran out of time before transitioning to DL’s. Incremental gains, I’ll take the 305pr and I think I had another 5-10# in the tank.
BS – 205
SP – 85
DL – 255 (PR)
= 545 (PR by 5)
BS same as last PR (no time to try for 210). SP PR is 90 but went from 85 to 95 and COULD NOT get my left arm to work with the right arm so I had two fails at 95. DL 255 is a PR by 10.
Great Job on making the board today! 🙂
BS – 225
SP – 110
DL – 315
BS down by 20. I attempted 255 (twice). The first time I got down and came forward on my toes before I came back up, so it kept me from getting complete depth. The second time, my back rounded and it nearly crushed me, so I dropped it. SP is down by 5, not sure why. Attempted a 355 PR with deadlift. My back twinged after I got it off the ground, so I dropped it and settled for 315. Overall, my total was way down. Bugger.
BS – 145 (PR)
SP – 75 (PR)
DL – 225
= 445 (PR)
PR’d on the BS by 25 lbs and the SP by 10 lbs. I thought I PR’d on DL at 225, but in looking back at my records, I lifted that on Christmas Eve. I got the weight up twice this time, but rounded my back on the first attempt and didn’t keep the bar close enough to my body on the second. The last time I did CF Total was in November so this was a PR by 95 lbs.
BS – 175 (tried to PR at 195 and failed)
SP – 85 (old PR)
DL – 235 (old PR)
Total = 495 (PR)
Lesha is the strongest woman I know!
DL 295,SP 115 BS 185=595
Great job on the Pizza Competition!!
Update on the new Crossfit Building… We started pouring concrete early this morning!
I just came across this link on the CF Genius (Montgomery) website. They call it the “Generally Badass” Paleo Cookbook and it’s got page after page of Paleo-friendly recipes. Started going through it and thought it was pretty awesome. Just thought I’d share.
thanks for the link T! Also lots of good ideas on the main site message board.
also a good one:
Yeah, thanks for the healthy links…..
This is on Yahoo’s home page today…..the worst and ‘best’ fast food french fries you can eat….Who woulda believed Mickey D’s has the ‘best’ fries….
I think Mickey D’s sprinkles a little bit of crack on their fries because I get a craving for those things every once in a while 🙂
Yeah but those Fries are still being judged on salt and caloric value, two things that I would personally ignore.. Where those calories are coming from, and what else you are eating with them is far more meaningful.
BS 175(pr)-SP 85(off pr by 15)-DL 205(pr)= 465 My right shoulder has been tender since the chipper wod a couple weeks ago, but the 85 felt pretty easy.
BOX JUMPS 20″
KB SWINGS 12KG
FRONT SQUAT 25# BAR
All for 1 min ea, with 1 min. rest at the end of each round….for 3 rounds.
FOR TOTAL REPS. Great work today ladies!
BS-245 (-10)(depth = the suck)
DL-375 (PR +10)
went from 315 to 405 and missed 2x. Did 365 and ran out of time.
BS – 385 (not PR but +10)
SP – 200 (tied PR) –but first time @ 200 for a total
DL – 515 (tied PR)
Total – 1100 PR +5
BS- 280 (+5)
SP- 160 (+5)
DL- 360 (+5)
Total: 800 This has been my goal for almost a year now. Finally got it!
Super longterm goal is now BS 330, SP 170, DL 415 and CFT 900
QOD: Chocolate Milk
Recalled it wrong:
SP:165 (tied pr)
couldn’t quite lockout 170 SP. Next time.
Even though my scores are wimpy, I’m posting cause I’m proud of them. Making progress–lil bit at a time!
BS – 105(PR)
SP – 55, but I really think I’d have gotten 60 w/more time
DL – 175(PR)
CF Total: 335
Tasha, it took me months to get to your deadlift score…Way to go! I’m 3x your size! 🙂
Thanks, ladies! Umm.. and Tracey, you are NOT 3x my size! More like, 3x my strength! 😉
Great numbers for your first CFT!! Glad you decided to come today after all!!
Yams with almond butter and Boars Head turkey meat is my answer for QOD.
Mine are wimpy but two PRs so I am pretty happy 🙂
BS: 115 (PR)which is pretty kick ass considering I have never gotten above 65 because my squats suck so bad…..so I am a happy girl tonight!
SP: blech….45 mainly worked on not moving my whole body and trying to not push it out 5 feet in front of me.
DL: 155 (PR). I failed at 175…..I think about things too damn much…..so frustrating!
Thanks to Ashley and Jake for telling me to just suck it up and pick the damn weight up.
And Josh tipped over a water and ice formed on the floor…….nice.
That is hilarious! No wonder my toes felt like little ice cubes when I was done!! (Did the lifts in my socks since I still need new shoes.)
And p.s., awesome job on the squat, Em! WTG!!
Glad to see the positive 4:30 vibes made it your way!!! Good work!!
I can only imagine what kind of comment Josh made after the water spillage…Let me guess….Yeah, that’s the spot?!?! =o)
BS- 155 (pr)
*Not a PR on most things, but I am happy about the BS bump. DL still suck… haven’t hit my 200pr in months 🙁
Fav post-WOD recovery food… sweet potatoes or warm strawberries & blueberries!
GREAT JOB Kerri on all your PR’s. Your consistent training & zoning has definitely paid off!
Slow but steady wins the race, at least on lifts!!!
Great job on the new PR!! CF Total is such a slow go!!
check out Robert with the Yell of the Beast! at 2:00
Worked out at Crossfit Fairfax this evening – Jeff Tincher’s gym. Russell interned under Jeff here a few months ago.
15 overhead squats @95lbs
40 double unders
First round of du’s were awful. could only link 5 max. Next three rounds were much better. last round linked 20 and 20. Double unders are funny. The more you force them, the more you will hang yourself. Tough WOD.
25 Hip extensions holding 25 lb plate.
Nice affiliate. Highly recommended if you are in the DC/Fairfax area.
Jeff is a great guy. He has helped me with prep for the Firefighter Combat Challenge.
SP- 85(PR)-Thanks Russell,for the pointer on this one
DL-250 (CFT PR)
Couldn’t get past the SP for sooooo long, so, glad to finally get this new PR!
CFT was not good today.
BS-265 (20# under pr)
SP-115 (tie pr)
DL-295 (20# under pr)
Nice video from the Garage Games. I can’t wait to see the finished product!
As far as post WOD fuel goes, I normally have a 4 block meal after the lunch time class. However for competition I have done a mixture of sweet potatoes and apple sauce w/ whatever protein I can get down. I also like vanilla egg protein powder with some coconut water.
I didn’t get to finish this one, ran out of time and had to get to class. I hate this schedule change B.S. I’m having to do!!!!
DL (did one set of 315 and then had to leave)