Wednesday, 04 Nov, 2009

Posted by Mandee on November 4, 2009   |   24 Comments

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

24 responses to “Wednesday, 04 Nov, 2009”

  1. Daniel says:

    Sore shoulder today. I might skip CFT and instead do a metcon of some sort.

  2. Daniel says:

    Crossfit Football WOD today looks good. Anyone plan on doing that one at 11:30?

  3. Aaron says:

    205(pr)+95(pr)+275 = 575

    On another note…Pose Praise #2:
    Last night was my track night, planned was 7x800s, 400 recovery jog with 1.5mi warm up, 1.5 warm down. My goal was to hit the 800s at my goal marathon time(3:30 marathon = 3:30 800s). I’m approaching this marathon’s goal conservatively due to a lingering (almost healed) injury from the summer. I hit the first 6 intervals between 3:21-3:25. I was feeling strong, so for SnG’s I decided to try and hit my last 800 on 3:00, I came across in 2:51. I may have to rethink my marathon goal…I hear Boston in April is nice.

  4. Will Blankenship says:

    Hung up at work today… AGAIN!!!

    Thought this article was interesting:

  5. Krista says:

    125(pr)+65(pr)+145(pr)= 335

  6. Slade White says:

    Squat is plagued with bad form. This seems to be my problem more than muscle right now. Need some flexibility work. Shoulder press is seeing no improvement. Small gain today on deadlift


    =695 total

  7. tracey says:

    BS 170(PR)
    SP 95
    DL 180 (PR)
    Really happy to get 95 on shoulder press again…I have struggled with soreness and not been able to get old PR (95)for a couple months.

  8. Robert Montgomery says:

    Total: 825
    BS-295 (down 10)
    SP-145 (tied pr)
    Deadlift- 385 (pr by 5#s)

  9. klowe says:

    190 (200x)
    390 (415x)


  10. Katherine Berger says:

    165 BS…OUCH. Bad form, no more heavy pregnancy lifts for a while.

    Went on to do the Saturday’s WOD minus the squats:
    25 pushups
    25 pullups
    25 situps
    Stopped at 13:57

  11. Robert S. says:

    At the NASA gym today. Today felt good. DL form still needs some work, but there was some improvement.

    BS-255 (20# pr)
    SP-125 (5# pr)
    DL-305 (10# under last pr)

    total= 685 (35# pr)

  12. Jake Naumcheff says:


    Total= 780

    Shoulder press has been stuck at 135 for a few months now. Really wasn’t feeling it on the deadlift today.

  13. Daniel says:

    I just did CFT.
    Didn’t want to do a metCon by myself.

    335,160,435pr = 930pr

  14. Zak says:

    Overhead Squat 3×6

    AMRAP in 15 of:
    5x 135# Hang Power Clean
    7x Supine Ring Pull-ups
    9x 20″ Box Jumps

    10 rounds + 1 HPC

  15. Kerri says:

    BS-175 (PR by 10#)
    SP- 75 (10# off of PR)
    DL-245 (10# off of PR)
    CFT-495 (10# off of PR)
    Today was the rule of 10’s…..

  16. Charlie says:

    BS: 295 (PR by 15), …
    SP: 160 (PR by 5) , …
    DL: 420 (PR by 5) = …

    CFT: 875 (PR by 35)

    No sandbagging today. I didn’t leave any more easy PRs like I did last time.

  17. J.D. says:

    BS-155 (1st time to do this. Form SUCKS!!! Will definitely get better…)
    SP-115. Shoulder still hurts, so didn’t push this one.
    DL-245. PR today on this one. Thanks to Russell for help on my form on this one.

    Still need lots of work on my lifting.

  18. Katie says:

    Not a PR day for me…
    BS – 125, 155X, 155X, 155X
    SP – 70, 75X
    DL – 195X, 185X

    • Kerri says:

      There must’ve been something in the afternoon air yesterday….Keep up the good work though!! I’m sure today’s WOD will be better for you…You’re great on those pull-ups!