“CrossFit Total”

10:30am

Brian and I went on a 20 minute run – I mapped our route when we got home and it was 2.1 miles. Pretty good for me since my endurance is awful… Gonna keep working on it. Kudos to him for sticking with my slowwwww pace.

12:30pm
“Crossfit Total”

The Crossfit Total is the sum of the best of three attempts at the squat, press and deadlift. Once you have completed your warm up for each lift, you have three attempts to establish a one rep max. The highest of these three attempts is counted toward your Total score. Lifts must be performed in the prescribed order (squat, press, deadlift).

Back Squat: 230 (PR)
Press: 110 (PR)
DL: 255

Total Score: 595 (100# PR over 11/19/11 and 10# over last month!) I’ll take it.

“Jackie”

Press
1-1-1-1-1

“Jackie”
Row 1000m
50 Thrusters (45/35)
30 Pullups

Press
85-95-100-105-110(PR)-115(f)

Jackie – 9:37rx

9/19

Press
2-2-2-2-2

3 Rounds
10 DB Clean and Jerk (50/35)
20 Games Standard Box jumps (24/20)
Run 400m

Press
85-95-95-100-100

Metcon: 13:32rx

8/22

Press
3-3-3-3-3

3 Rounds
15 Ring Dips
30 Squats
60 Double Unders

Press
75-85-90-90

Metcon
Lvl 2-ish
10 Dips
30 Squats
30 DU

1st round – 10 strict dips, 30 squats, 60 DUs
2nd and 3rd round – 5 strict, 5 yellow, 30 squats, 30 DUs

CrossFit Total


CFT
1 RM Back Squat
1 RM Press
1 RM Dead Lift

Squat – 225 (50# PR)
Press – 105 (10# PR)
DL – 255 (20# PR)

Total: 585 (90# PR from 11/19/11)

Compare to last CFT on 11/19/11

7/25 @ 630

Press
3-3-3-3-3 (add 2.5-5lbs from last week)

3 Rounds
AMRAP 3 minutes
3 Deadlift (225/155)
6 DB Push Press (45/30)
9 Box Jump (24/20)
Rest 1 Min

Press
75 across the board

Metcon:
8+4rx

7/11

Press
5-5-5 (add 2.5-5lbs from last week)

21-18-15-12-9
KB Swings (70/53)
Air Squat
Push-press (75/55)

Press
90-90-90

9ish minutes I think….