February 28, 2011
“CrossFit Total”
If you are a current member and you are not getting my emails of current updates and events please send me your name and email address so I can add you to the list. One very important announcement is we are going to discontinue the 11am class in the next week or so. And we may be adding some open gym time on Saturday and Sunday to start training for Sectionals and work on weaknesses. POSE Running workshop coming real soon.
Warm Up
Mobility and 3 or 4 Warm Up sets on each movement prior to work sets
Workout of the Day (WOD)
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Cool Down
Band Stretch and/or Foam Roll
Endurance Workout 3 + hours after CF (optional)
6 x 200 Meter Run TT
rest same amount of time each run takes.
East “CrossFit Ft Lauderdale vs West “CrossFit Affliction” Turf Wars
Mike K / The Playground Back Squats 365, Shoulder Press 215, DL 495
Andrew F / CrossFit Affliction 420 Back Squat, 195 Shoulder Press, DL 465
Rocco / CrossFit Affliction 210 Shoulder Press
Andrea / CrossFit Affliction Back Squat 210, DL 285
Abby / CrossFit Affliction 95 Shoulder Press
145-75-180
145-65-195 (Not a PR but getting back to it)
Military – 185 (matches my PR from last week)
Back Squat – 335 (matches my all time best PR, recent best was 305)
Deadlift – 445 (PR by 10 lbs, should have pulled 455 too, bailed mid-shin)
Total = 965
** Thanks to my training partner! You do a good job motivating me to lift heavy shit
Squat -365. Pr
Press- 170. Pr
DL- 435, Missed 450-3 times
Total. 970
Squat=205# (20# pr!)
Shoulder Press=95#
DL=265# (20# pr!)
Total=565
Had a great time lifting with Heidi and Andrea. I heart the CrossFit Affliction family! Such an awesome group of people pushing each other!
Squat – 275# (305# Half Squat) Not rushing this one (RESPECT THE WEIGHT), I’ll get back to 330# eventually. It will be BURIED!!!
Shoulder Press – 160# (5# PR) – Probably took 10 seconds to fully extend, got to love the shoulder press!!
DL – 385# (PR) – Wow – 3 months of recovery after back injury! Glad I was patient
Total – 820
Had a blast!! The atmosphere was soo intense today!! Blood, Sweat and PRs!!! What a way to start of the week
Haile @ PG pulled 300. Put that in your pipe and smoke it!
I got the video to prove it
295
145 PR #20
335 PR #15
————–
775 Total
Squat=205
Press= 90
Deadlift=230 (20lb PR) = 525 Total
Thanks to my bunch of strong ass friends for cheering me on and not giving me shit about me knee, lol.
Squat – 170 (10# PR)
Press – 75
Deadlift – 240 (25#PR)
—————-
485 Total
Probably could of done a bit more on the squat, but still happy w/ the PR I got! A little over 10# lighter body weight wise since the challenge began, yet lifting more weight than ever before – what’s up with that?! Thanks for the guidance and motivation!!! Love it!
Back squat – 165 (15# PR)
Shoul PRess – 90
Dead lift- 235 (10# PR)
Total 490
Back Squat- 135 PR by 10lbs
Shoulder Press- 65 Pr by 5lbs
Deadlift- 215!!!! PR by ALOT haha
Total= 415
SP -> 155 (PR)
SQ -> 185 (PR)
DL -> 405 (PR)
The strength program is working!!! Great Atmosphere yesterday night!
Shoulder Press 145 PR 7% increase
Dead Lift 355 PR 20% Increase
Back Squat 265 PR 20% increase
BS-165 PR by 10 lbs
SP- 75 and have been stuck there forever!
DL- 235 PR by 20 lbs! Yay
I’m so impressed with everyone! As a whole ( both gyms) we are awesome! Keep up the good work people!
But a smiling visitor here to share the love (:, btw outstanding pattern. “Better by far you should forget and smile than that you should remember and be sad.” by Christina Georgina Rossetti.
Given a little rest you can grow another one Shuttlesworth.
I don’t recommend going for the frist bonus found. Most of the time, they just want to have your data and give you money after very complicated procedure, sometimes you are not able to even comply to rules. Go for easiest and checked one.