Monday, January 9th

8
Jan

Monday, January 9th

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 9/12/15.

Warm-up will be efficient today. If you want to roll or static stretch, come early.

80 Responses

  1. BAston

    Back Squat: 255#
    Press: 145#
    DL: 315#

    Numbers are down from my PR’s, but I’ll go from here and formulate short and long term goals for each of them.

  2. BAston

    Back Squat: 255#
    Press: 145#
    DL: 315#

    Numbers are down from my PR’s, but I’ll go from here and formulate short and long term goals for each of them.

  3. Rekas

    BS: 193# (pr)
    PP: 88# (pr)
    DL: 228 (pr)

    Pretty sore from this past week, but happy with my lifts so far! Bring it on 2017! 🙂

  4. Rekas

    BS: 193# (pr)
    PP: 88# (pr)
    DL: 228 (pr)

    Pretty sore from this past week, but happy with my lifts so far! Bring it on 2017! 🙂

  5. Ron

    Didnt have a max day in me across 3 lifts.

    Downstairs crap show:
    Wendler FS: @ max of 4 rep 245: 185 (5), 195 (5), 210 (3), 225 (3), 234 (4)

    Did some hollows followed by a floor press tabata. Hopefully tomorrow feels better.

  6. JoJo

    Bring it 2017… ALL PR since I have never done 1 Rep before.

    BS: #195
    SP: #85
    DL: #240

    I wanted to faint after that 240 deadlift DIZZY 🙂

  7. JoJo

    Bring it 2017… ALL PR since I have never done 1 Rep before.

    BS: #195
    SP: #85
    DL: #240

    I wanted to faint after that 240 deadlift DIZZY 🙂

  8. Matt

    BS 305 (tied PR)
    Press 160 (tied PR)
    Deadlift 375 (20lb PR)
    Total = 840 (40lb+ PR)

    Yesterday’s (750m) Row WOD with ShollSwole, except increasing from 15 to 35 unbroken GHDs across the rounds
    – 2:49 – 2:50 – 2:47 – 2:47 – 2:46

  9. ShollSwole

    Back Squat 275
    Press 125
    Deadlift 265
    Crossfit total 665

    DL 3×5 225

    5 round interval
    Row 750
    15-20-25-30-35 GHD

  10. ShollSwole

    Back Squat 275
    Press 125
    Deadlift 265
    Crossfit total 665

    DL 3×5 225

    5 round interval
    Row 750
    15-20-25-30-35 GHD

  11. cdavila

    Fun times with ERoc and Sex Panther

    Back Squat 375
    Press 175 (after i blacked out)
    Deadlift 505

    Total 1055

  12. cdavila

    Fun times with ERoc and Sex Panther

    Back Squat 375
    Press 175 (after i blacked out)
    Deadlift 505

    Total 1055

  13. J Cash

    CrossFit totalish
    Power clean 250#
    Strict press 205# PR
    Deadlift 425# PR
    ???????????????????????? Power 880 total

  14. J Cash

    CrossFit totalish
    Power clean 250#
    Strict press 205# PR
    Deadlift 425# PR
    ???????????????????????? Power 880 total

  15. Alice

    Back Squat: 168
    Press: 78
    Deadlift: 193
    CrossFit Total: 439
    [two solid working but failed squat attempts at 180 – soon enough, 170 felt good]

    Back Squat 5×3
    —150# across (do this weight again next time)
    *superset with ME sets of C2B (no breaking the kipping rhythm)
    —8-7-9-10-8-6

    accumulate 1min L-sit in 10sec increments, then right into
    3×20 ghd sit-ups

  16. Alice

    Back Squat: 168
    Press: 78
    Deadlift: 193
    CrossFit Total: 439
    [two solid working but failed squat attempts at 180 – soon enough, 170 felt good]

    Back Squat 5×3
    —150# across (do this weight again next time)
    *superset with ME sets of C2B (no breaking the kipping rhythm)
    —8-7-9-10-8-6

    accumulate 1min L-sit in 10sec increments, then right into
    3×20 ghd sit-ups

  17. a) 3x max DL, 225
    25-23-20

    b) 3x 1000m row/1 min rest
    3:23.8/3:45.7/3:44.1

    7 degrees in the garage makes for mo f’n cold ass barbell

  18. a) 3x max DL, 225
    25-23-20

    b) 3x 1000m row/1 min rest
    3:23.8/3:45.7/3:44.1

    7 degrees in the garage makes for mo f’n cold ass barbell

  19. robseda

    Back squat: 325
    Strict press: 170
    Deadlift: 335
    Total: 830
    More left in tank for BS and press; working on lower back recovery

    Started strict MU emom- virgin hands stopped me at 5th minute
    4×3

    3×10 reverse hypers- time to add some more weight

  20. robseda

    Back squat: 325
    Strict press: 170
    Deadlift: 335
    Total: 830
    More left in tank for BS and press; working on lower back recovery

    Started strict MU emom- virgin hands stopped me at 5th minute
    4×3

    3×10 reverse hypers- time to add some more weight

  21. JLee

    BS – 285 (+0 #s) got the wobbles at the bottom and couldn’t recover on 295
    Press – 135 (+10 #s)
    Deadlift – 320 (+25#s) I think that’s a PR. Especially if PRs expire when you don’t hit them for like 7 years.

    Total 740. Improvement noted. Vegas hangover and all.

    1. JLee

      Just kidding press was also a +0# ugh. Vegas hangover foreal. But makes sense since I’ve been scaling/modding overhead workouts since October.

  22. JLee

    BS – 285 (+0 #s) got the wobbles at the bottom and couldn’t recover on 295
    Press – 135 (+10 #s)
    Deadlift – 320 (+25#s) I think that’s a PR. Especially if PRs expire when you don’t hit them for like 7 years.

    Total 740. Improvement noted. Vegas hangover and all.

    1. JLee

      Just kidding press was also a +0# ugh. Vegas hangover foreal. But makes sense since I’ve been scaling/modding overhead workouts since October.