Tuesday 12.27.11

Steve L. celebrating after hitting a PR for Deadlift.  Steve went 3 for 3 on PR's today which is great because his ankle flexibility, due to an old injury, is minimal and has hindered him in squatting and deadlifting in the past.  Awesome job Steve!
Strength: Bench Press 5-4-3-2-1.

Conditioning: For Quality for 15:00:
-3 Handstand Push Ups (your most difficult variation)
-10 Hollow Rocks
-10 Hip Extension
-10 Air Squats
-10 Double Unders

OR make up for missing the CrossFit Total yesterday!

Post results to comments.


  1. Crossfit total: Squat 225, Shoulder press 137, Deadlift 315. total 677#

  2. SWOD: 90x5, 95x4, 98x3, 100x2, 105x1
    Metcon: 7 or 8 rounds ??

  3. Crossfit Totaled
    BS 240# (pr)
    SP 125# (pr)
    DL 285# (not pr failed at 305 and 300 pr295)

    Two Rounds of the Metcon

  4. Crossfit Total:
    SP: 66 (pr)
    BS: 165 (pr)
    DL: 230 (pr)
    = 461
    previous score was 417

  5. 195x5,205x4,225x3,245x2,275x1

    7rds + 4 hrs rds 3-8 w/ 1 pad on hspus

  6. Olympic lifting class..clean practice. Full squat clean to 155#. Not a pr as far as the weight is concerned but PR'd on the shrug and footwork. getting better.

  7. Bench press: worked up to a 1 rep max of 120lbs

    Oly lifting class- worked on cleans. Specifically hang cleans, with keeping the bar close.

  8. SWOD: 75x5, 80x4, 85x3, 95x2, 105x1 - PR!
    Metcon: I think it was six rounds

  9. SWOD: OHS 45x5, 55x4, 60x3, 65x2, 70x1

    WOD: on my 6th round