complete 3 lifts of CFT (back squat,deadlift,press), one lift at a time until accumulate 10,000 pounds.
RD SQ DL PR CFT cum.
1 225 275 120 620 620
2 235 325 140 700 1320
3 255 325 140 720 2040
4 275 325 120 720 2760
5 275 325 150 750 3510
6 255 345 140 740 4250
7 265 345 140 750 5000
8 275 325 140 740 5740
9 255 295 140 690 6430
10 265 325 140 730 7160
11 265 275 150 690 7850
12 245 295 140 680 8530
13 265 315 150 730 9260
14 255 285 120 660 9920
15 195 195 10115
Showing posts with label CrossFit Total. Show all posts
Showing posts with label CrossFit Total. Show all posts
Tuesday, December 20, 2011
Monday, August 29, 2011
Crossfit Total
Almost took a day off; felt lousy last night and I think I'm trying to fight off a cold.
Warm up: foam roller, band stretching, GHD sit ups, GHD back extensions, and CFT lifts starting with light weights.
WOD:
Squat: 275, 290F, 285
Press: 145, 135
Deadlift: 365, 390F, 385F
total: 795
score was my second highest ever. I got the 290# squat about halfway and got stuck for 3-4 seconds but it wouldn't budge. Barely got the 145# press and knew I wouldn't get more, so I backed off to 135# just to get another lift in. My last DL warm up was 345# and I debated on whether to go 365 or 385 on my first lift. I felt like I could get the 365 pretty easy, but didn't want to waste energy knowing I'd go for 390+. I decided to get 365 so I'd have a score. My form broke down on the 390 and 385 lift, barely got it off the ground.
Cashed out with some lighter deadlifts as I removed weight from the bar, some foam roller work, and some handstand holds against the wall, focusing on getting my hands as close to the wall as I could
Warm up: foam roller, band stretching, GHD sit ups, GHD back extensions, and CFT lifts starting with light weights.
WOD:
Squat: 275, 290F, 285
Press: 145, 135
Deadlift: 365, 390F, 385F
total: 795
score was my second highest ever. I got the 290# squat about halfway and got stuck for 3-4 seconds but it wouldn't budge. Barely got the 145# press and knew I wouldn't get more, so I backed off to 135# just to get another lift in. My last DL warm up was 345# and I debated on whether to go 365 or 385 on my first lift. I felt like I could get the 365 pretty easy, but didn't want to waste energy knowing I'd go for 390+. I decided to get 365 so I'd have a score. My form broke down on the 390 and 385 lift, barely got it off the ground.
Cashed out with some lighter deadlifts as I removed weight from the bar, some foam roller work, and some handstand holds against the wall, focusing on getting my hands as close to the wall as I could
Saturday, July 24, 2010
Tuesday, February 23, 2010
CFT
warmed up with daily burpees...9 on the minute for 6 minutes. Short and sweet!
warm up lifts: squats 3x225, press 1x135, deadlift 2x225,1x295
Squat: 275, 300f, 295f
Press: 140, 150f,145f
Deadlift 325,345,370f
I got the 295 squat up a little but hit a sticking point. Probably should've nailed a 285 or 290 on second set, but I got greedy.
Both press failure stuck at the same point...again should've done 145 first.
The 345 deadlift felt real good, so I jumped up to 370, which would've been a PR. Got the bar to mid thigh but was losing grip and let it down...so close!!
CFT today = 760 (275+140+345) no PR, but I tried!
warm up lifts: squats 3x225, press 1x135, deadlift 2x225,1x295
Squat: 275, 300f, 295f
Press: 140, 150f,145f
Deadlift 325,345,370f
I got the 295 squat up a little but hit a sticking point. Probably should've nailed a 285 or 290 on second set, but I got greedy.
Both press failure stuck at the same point...again should've done 145 first.
The 345 deadlift felt real good, so I jumped up to 370, which would've been a PR. Got the bar to mid thigh but was losing grip and let it down...so close!!
CFT today = 760 (275+140+345) no PR, but I tried!
Wednesday, November 4, 2009
CrossFit total
felt good going into the workout. Legs felt very tired yesterday, but ready to go today.
Slow gym, headphones on, perfect atmosphere. Warmed up with pullups, dips, OHS, & stretching, then moved on to lifts...maxed warmups out at 225 backsquat, 135 press, 315 deadlift.
CFT:
backsquat 250,280,290PR
Press 145,155F,155F
Deadlift 345,355F,355
Total= 790PR
did some double unders and weighted pull ups 1 @ 50#, 1 @ 75#, 2 @ 50# (underhand), then 2 handstand holds (feet against the wall, as usual)...1:07 and :51. Felt great to break the 1' barrier!!
Slow gym, headphones on, perfect atmosphere. Warmed up with pullups, dips, OHS, & stretching, then moved on to lifts...maxed warmups out at 225 backsquat, 135 press, 315 deadlift.
CFT:
backsquat 250,280,290PR
Press 145,155F,155F
Deadlift 345,355F,355
Total= 790PR
did some double unders and weighted pull ups 1 @ 50#, 1 @ 75#, 2 @ 50# (underhand), then 2 handstand holds (feet against the wall, as usual)...1:07 and :51. Felt great to break the 1' barrier!!
Tuesday, October 13, 2009
CF Total
warm ups included - samson stretching, jump rope, handstand holds, cleans (45# bar), light presses (up to 135#), 2 @ 225# squats, and 5 @ 225# and 1 @ 315# dead lifts.
Back squat 250, 260f, 255
press 135, 145, 150f
deadlift 335, 350, 360f
total 750
Back squat 250, 260f, 255
press 135, 145, 150f
deadlift 335, 350, 360f
total 750
Monday, September 7, 2009
CFT
back squat
260
265
225 2x form
Press
145f
135
140f
deadlift
315
345f
325
total = 725
weak today. felt the form slip on the squats so I did 2x 225 for form.
cashed out with 10 HSPU and 5 25# pull ups
260
265
225 2x form
Press
145f
135
140f
deadlift
315
345f
325
total = 725
weak today. felt the form slip on the squats so I did 2x 225 for form.
cashed out with 10 HSPU and 5 25# pull ups
Monday, June 29, 2009
CrossFit total
busy day at the gym...didn't warm up very well. tough to get into a rhythm.
dead no deadlift warmups...
Back Squat 255, 280, 265
Press 135, 150f, 145
Deadlift - 335, 375f, 365f
760 total
finished with 5 40# pullups, 5 strict, 54 40# pullups, 4 strict, 10 hspu, 4 hspu, 8 deep dips, and a little handstand work.
15 ghd situps, 15 back extension, 15 ghd situps
dead no deadlift warmups...
Back Squat 255, 280, 265
Press 135, 150f, 145
Deadlift - 335, 375f, 365f
760 total
finished with 5 40# pullups, 5 strict, 54 40# pullups, 4 strict, 10 hspu, 4 hspu, 8 deep dips, and a little handstand work.
15 ghd situps, 15 back extension, 15 ghd situps
Sunday, May 24, 2009
CrossFit Total
much needed rest day yesterday...spent most of the day putting mulch in the landscaping, so not much of a rest!
CrossFit total today:
Back Squat 245, 275(PR), 280f
Shoulder Press 135, 145(PR), no third attempt
Deadlift 335, 355, 365 (PR)
TOTAL 785 (PR)
great time to have PRs on all 3 lifts. Not sure if that means I've been working hard and eating right -or- I just wasn't trying hard enough of past attempts at CFT. I'd like to think I've been working hard!!
finished up with:
8 chest to bar pullups, 5 30# pullups, 3 strict, 2 30#, and 2 kip
10 HSPU (rest) 4 HSPU
CrossFit total today:
Back Squat 245, 275(PR), 280f
Shoulder Press 135, 145(PR), no third attempt
Deadlift 335, 355, 365 (PR)
TOTAL 785 (PR)
great time to have PRs on all 3 lifts. Not sure if that means I've been working hard and eating right -or- I just wasn't trying hard enough of past attempts at CFT. I'd like to think I've been working hard!!
finished up with:
8 chest to bar pullups, 5 30# pullups, 3 strict, 2 30#, and 2 kip
10 HSPU (rest) 4 HSPU
Friday, April 10, 2009
Booya...BOOya...BOOOYAAAAAH!
today ended the 100 day challenge...100 burpees today...time of 7:53! Oh yeah!!!
In addition, the WOD is the CrossFit total...done at the depot about an hour and a half after the burpees:
Squat 265 (PR)
Press 135
Deadlift 350 (PR)
CFT - 750 (PR)
did I mention BOOYAH?
In addition, the WOD is the CrossFit total...done at the depot about an hour and a half after the burpees:
Squat 265 (PR)
Press 135
Deadlift 350 (PR)
CFT - 750 (PR)
did I mention BOOYAH?
Tuesday, March 10, 2009
CrossFit Total
Second time doing Crossift Total...had a better plan this time, I think! It helped quite a bit that I had a heavy deadlift day between last time and this time, so I had a much better idea what I was capable of. Warmups included, a set of pullups, some stretching, dips, GHD situps, and back extensions. Did some 135# squats and a few light deadlifts.
CFT lifts done as follows:
Back Squat - 225,255,275F
Shoulder Press - 115, 145F, 140
Deadlift - 275,315,335
Total 730 new PR - (last time 685)
100 Day challenge - 69 burpees done tabata style - YTD 2521
CFT lifts done as follows:
Back Squat - 225,255,275F
Shoulder Press - 115, 145F, 140
Deadlift - 275,315,335
Total 730 new PR - (last time 685)
100 Day challenge - 69 burpees done tabata style - YTD 2521
Sunday, January 25, 2009
Crossfit total
took last 2 days off...trip to Springfield for Mallory's dance contest.
Today is the first time doing CFT, so I kind of guessed on my weights.
Back squat 225, 275, 275F
Shoulder press 115, 135, 140F
Deadlift 225, 275, 325F
CFT= 275+135+275=685
(the first 275 attempt was successful, but I'm not sure I got deep enough in the squat...so I tried again, got real deep, and couldn't get up)
100 day challenge - caught up YTD 408
Today is the first time doing CFT, so I kind of guessed on my weights.
Back squat 225, 275, 275F
Shoulder press 115, 135, 140F
Deadlift 225, 275, 325F
CFT= 275+135+275=685
(the first 275 attempt was successful, but I'm not sure I got deep enough in the squat...so I tried again, got real deep, and couldn't get up)
100 day challenge - caught up YTD 408
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