Squat + Press + Deadlift = CFT

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Tuesday 091013
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090907.

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Another day, another muscle-up vid. This time it’s one of our newest members, Ari, who recently moved to NYC from Iceland. Here he shows us how a muscle-up doesn’t require a shirt but can nonetheless benefit from some long sleeves:

  • http://allisonbojarski.tumblr.com Allison Bojarski

    From the CrossFit Brand X forums on CrossFit WODs, here’s some advice on how to approach the Total (along with the “rules” of doing the Total):
    Everyone is a Big Dawg today. If you are unfamiliar with the lifts look at the following:
    Back squat:
    The best example of a good heavy back squat that I can find on vid is Nichole at the CF Games.
    http://media.crossfit.com/cf-video/CrossFit_GamesTotalHighlights.wmv
    Nichole is wearing red shorts and lifting more than the other ladies. Notice the low bar position. the depth of the squat and how she uses her hips to lift the weight.
    Shoulder Press:
    Here is a vid with Nichole pressing. Note this is a shoulder press not push press, any bend in the knees or flexion of the ankles is a fault and the lift doesn’t count:
    http://media.crossfit.com/cf-video/CrossFit_GamesTopCFrFemale.wmv
    And some instruction from Rip:
    http://media.crossfit.com/cf-video/CrossFit_RipPressBasicPositions.wmv
    http://media.crossfit.com/cf-video/CrossFit_RipPressGrip.wmv
    http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction1.wmv
    http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction2.wmv
    http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction3.wmv
    Deadlift:
    More instruction from Rip:
    http://media.crossfit.com/cf-video/CrossFit_RipDeadliftIntro.wmv
    http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.wmv
    http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.wmv
    If you are unfamiliar with these lifts buy Starting Strength. ( http://www.startingstrength.com )
    If you are familiar with these lifts and do them all the time buy Starting Strength. (http://www.startingstrength.com )
    If you think these lifts are easy and you have nothing to learn about them, in fact you should probably be teaching them to other people buy Starting Strength ( http://www.startingstrength.com ) Read it, carry it with you, read it again, buy a second copy read that one, and for $%#@ sake vid yourself, look at you form before messing with other people.
    CrossFit Total
    Rules to remember if you are playing by the rule book:
    1. You get three attempts at each lift
    2. You cannot remove weight from the bar. Example if you put 295 on the bar and make a succesful back squat, that is one attempt. If you decide to go to 315 on the next attempt and you fail you cannot lower the weight and make your third attempt.
    If on the other hand you just want to find your best lift, don’t be pigheaded as Rip says.

  • torch

    I will only do the total twice per calendar year. I have one clocked this year. I assume it will come up again before new years. will come up with an appropriate sub.
    I am a unique and beautiful snowflake. This is where we express this apparently. thought you might like to know.
    That is all.

  • Gabe K

    Morning’s aren’t the best for CFT – Not a PR
    BS: 335
    SP: 215
    DL: 455
    Total: 1005#

  • Martin P

    CFE Brian – will the CFE tonight be at the Mall?
    Cheers
    MP

  • torch

    300 Work Out
    13:25

  • http://allisonbojarski.tumblr.com Allison Bojarski

    For those who like to plan ahead, here’s tomorrow’s Rest Day schedule:
    7, 8am; 12:30pm: Instructor’s Choice
    5:30 PM No WOD (Rest Day)
    6:00 PM CrossFit Total
    6:30 PM Black Box WOD
    7:00 PM “Fran”
    7:30 PM Black Box WOD
    8:00 PM “Elizabeth”

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Been meaning to re-post this:
    Central New York Ultimate Fitness Challenge (in Syracuse, NY)
    http://www.crossfitdewitt.com/index.php/Events/Comments/central_new_york_ultimate_fitness_challenge/
    The deadline to enter the competition is tomorrow night by midnight. Gabe, you’re going, right?

  • Gabe K

    Yes I am. Thanks for reposting

  • Rickke

    BS: 215 (just missed 230 on my last attempt, 225 is PR)
    SP: 115 (tie PR)
    DL: 295 (tie PR)
    Total: 625
    Didn’t really have it today. Hoping to eventually break 225 on BS and 300 on DL since I’ve been stuck there for a while.

  • Blanco

    BS: 250
    SP: 140
    DL: 295
    Total: 685 LB
    First time max on BS & DL.
    Think im addicted to CF all i want do is beat those PR’s!!

  • Lt Gabe

    Elizabeth rx’d full squat cleans 10:34

  • Reagan

    CrossFit Total
    BS 265-275-280(PR+5)
    SP 160-165F-165F
    DL 365-375-380(PR+10)
    Total 820 (PR+20)
    BW 160
    Black Box (215,215)

  • Tim B

    Total with the 7am crew
    BS 185-205-225
    Press 95-115F-105-115
    DL 225-255 (had to leave for work)
    Total – 595
    PRs on everything i think

  • Martin P

    Does anyone know if CFE is on tonight?
    Thanks

  • torch

    CFE – 8x200m; 1 min recovery b/t
    all b/t 30-31 sec

  • Sara

    T-shirts are in!

  • Alexei

    265/105/185 = 655. Bad day. Everything felt heavy…

  • Martin P

    BS 305 / Sp 05 / DL 385PR = 795

  • Martin P

    s/b SP 105 (it was bad, but not that bad)

  • Brett_nyc

    SQ 345,365,375Fail. PR is 370
    PR 175,180,185. Tie PR
    Dl 445,465Fail,455Fail. PR is 465
    Total 995, PR 1010
    Deadlifts have been really hard lately. Frustrated with these.
    Fran makeup tomorrow.

  • kj

    I really wish the hour and a half long workouts would be scheduled for the weekends when I could make the time to do them.
    Made up the 5k from Friday. 23:37. About twenty seconds slower than last time. Since it was done after a 14 hour work day, I won’t gripe about it too much.

  • Hari

    695 (255, 140, 300) BW = 156
    PR’s on Squat, Press, Total
    (68,54), (55, 42), (61, 48), (9, 6)

  • Zach Singer

    SQ: 325, 335, 340 (PR)
    PR: 165, 175, 185 (PR)
    DL: 425, 440, 455 (PR)
    CFT: 980 (PR)
    Also went for a 4th Squat at 345 and failed.

  • Sophie

    Allison, any way we can do Elizabeth during the other wod times as well?

  • Craig_Cinci

    Squat – 355, 380(PR), 385(f)
    SP – 175, 190, 200(f)
    DL – 465, 485, 505(f)
    Total – 1,055(PR)
    Got greedy on the SP & DL. Ok day though.
    Did an AMRAP on Sunday:
    12 min
    10 PSU
    15 SU (HQ standard)
    20 Squats
    8 rds + 10 squats

  • Matt D

    bs 185 225 245- failed on form
    p 115 135f 135f – didn’t go at this the right way. couldn’t lock out 135, should have done 125 or 130 3rd round
    dl 275 295 305 pr
    645 pr

  • Mike K

    CFT: 990 PR
    BS: 315, 335PR, 365f
    P: 165, 175, 190f
    DL: 465, 480PR, 500f
    Squat form is feeling much better lately, but the press was tough after the past 2 days.
    So f’n close on the 500 deadlift. Next time.
    (9,8)

  • Josh Rosenfield

    Press 190 PR
    Deadlift 415 PR
    Back Squat 315 PR (Failed at 335 and 325)
    Total 920 PR