Monday 6.27.11

Good                                                        Not so good
Holding weight overhead is an important aspect to our fitness.  Understanding the "active shoulder" is critical to success with weight overhead.  In an overhead lift, the shoulders should be shrugged into your ears and shoulder blades slightly retracted.  The barbell should also be in line with your shoulders and back of your head.  At full ROM, your ears should not be visible behind you shoulders.

SWOD: The CrossFit Total:

Perform a 1rm in each of the following lifts:
- Back Squat
- Shoulder Press
- Deadlift

After a good warm up, you will have three attempts at a max single for each of the three lifts. Your score will be the heaviest single rep of each lift added together. You must complete the lifts in the order listed, and in the hour provided for class. So take your rest periods between attempts, but move quickly also! Compare your score today with your score from 6 weeks ago here. If you've followed the strength programming correctly and as rx'd this past 6 weeks, there is no way you will not PR!

Compare to 4.02.11

Post weights to comments. cc

21 comments:

  1. SWOD- total
    BS-125
    SP-85
    DL-245
    = 455

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  2. SWOD: BS-160 (PR)
    SP- 60
    DL-215
    =435

    great job on the 245 DL Kate!!!

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  3. BS 245# pr
    SP 115#
    DL 275# pr

    =635

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  4. The Total
    BS: 165
    SP: 82
    DL: 180
    =427
    Definitely need to work on my deadlift..i had a 200# ...sigh.

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  5. The Total

    BS: 325 ( P R = +25 lbs )
    SP: 165 ( same as last time )
    DL: 405 ( P R = +25 lbs )

    = 895

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  6. CFFB WOD:

    Rounds of "The Total", one rep each lift, until you lift 10,000lbs.

    BS 225
    SP 107
    DL 335

    7:42 to reach 10,000 lbs. (15 rounds)

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  7. 10 Rounds of:
    - Box Squat: 340x1
    - Shoulder Press: 185x1
    - Deadlift: 475x1

    The goal was to hit a 1000 pound CrossFit Total 10 times for time. I did it in 23:00.

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  8. BS 160#, SP 80# pr, DL 250# pr total 490 PR!

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  9. 255 B.S., 145 S.P., 355 D.L. =. 755 Total

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  10. The total
    Back squat: 135 PR!
    Shoulder press: 85
    Deadlift: 255 PR!

    Total: 475 PR!

    * so my post in April, the total was right, but I completely messed up recording my deadlift. It was really 225 not 125.

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  11. CF TOTAL:

    BS: 385# (20# under my PR)
    SP: 215# (10# under my PR)
    DL: 475# (40# under my PR)
    Total: 1075#

    BOOOOOOOOOOOOO ! Bad day for me

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  12. Total= 360
    BS= 160
    SP=75
    DL=125

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  13. Sq: 235 PR
    sp: 155 (same)
    Dl: 315 PR
    Total: 705 PR

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  14. BS: 195# PR!
    SP: 80# PR!
    DL: 230# PR!
    TOTAL: 505#

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  15. DL 230 (pr +5)
    SP 70 (-5)
    BS 155 (-10)

    Backwards Total: 455

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  16. First time doin The Total
    BS 245 PR
    SP 120 PR
    DL 315 PR
    The last time I DL'd (275) was the very first time ever.

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  17. DL: 205
    SP: 90
    BS: 175

    Total: 470

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  18. Geoff
    First total= squat- 335, shoulder press- 175, dead lift- 365= 875#

    ReplyDelete