12/11/17

Warm Up

500 m Row
6 Samson Stretch
6 Goblet Stretch
6 Goblet Squat
6 Cossach Squats
Shoulder Circuit
Pushup Pyramid
Any hip or ankle mobility that you need

Met Con

CrossFit Total

1RM Back squat – 20 Mins
1RM Shoulder Press – 15 Mins
1RM Deadlift – 20 Mins

5 ~ 40%
5 ~ 60%
4 ~ 75%
2 ~ 85%
1 ~ 95%
1 ~ 100%
1 ~ 100+%

Quite a day! I ended up PRing on all four lifts.

BS – 325# (30# PR)

Press – 140# (5# PR)

DL – 430# (25# PR)

Hit 895# for the total which is much better than I thought I would do. Awesome day in the gym!

10/2/17

CrossFit Total time!

Warm Up

500m Row
6 Cossack squat
6 Goblet squat
*any mobility you need for those lifts

Strength

Back Squat
Worked up to 295# for a 9 pound PR!

Shoulder Press
Attempted 140# but failed. Hit 135#.

Deadlift
Finally hit 400#!

Total: 830# (30# PR)

11/15/16

Back in the gym after a vacation in Lake Tahoe. Got after it with the 4:30pm class hitting the CrossFit Total today. What a way to come back to the gym!

Warm Up
500M Row
6 Goblet Squat Stretch
6 Elbow to Instep

1RM Back Squat (280#)

5×135#
3×155#
2×185#
2×205#
1×225#
1×245#
1×265#

PR: 1×280#

Failed at 285# today, but I’ll take the 5# PR.

1RM Press (135#)

5×65#
3×75#
2×85#
2×95#
1×105#
1×115#
1×135# (f)

PR: 1×135#

After failing at 135# for one attempt, I took a bit longer break, got back underneath it, and nailed it.

1RM Deadlift (375#)

5×185#
3×225#
2×285#
1×315#
1×345#
1×375#

Failed at 380# today, but I tied my 1RM after all that other work on back squat and press.

Total: 790#

Getting closer and closer to the elusive 800#!

Charlotte hit: 185# BS, 90# SP, 220# DL (495# total)

8/30/16

CrossFit Total today! First time getting this all in in one day. Got to the gym about 4:15pm to get the warm-up in ahead of the 4:30pm class.

Warm Up

500M Row
20 Squats
15 Push Up
10 KB Swing

1RM Back Squat (275#)

5×135#
3×155#
2×185#
2×205#
1×225#
1×245#
1×265#

PR: 1×275#

Super excited to hit the PR today! I’ll take a 10# PR any day.

1RM Press (130#)

5×65#
3×75#
2×85#
2×95#
1×105#
1×115#
1×125#

PR: 1×130#

I’m not sure I’ve done a 1RM on strict press before so 125# was really an estimated PR. Still, really stoked to hit 130#. It went up pretty slow, but it went up!

1RM Deadlift (365#)

5×185#
3×225#
2×245#
2×285#
1×315#
1×345#
1×365#

I failed at 375# and 385# today. Not a great day on deadlift (previous PR 385#). All the squat and press work made me tired. Next time around!

Total: 770#

I really want to hit 800# next time!