January 16, 2011
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 101016.
Deputy Templeton, Phoenix, Arizona.
"Louie Simmons on the Conjugate System: Part 5", CrossFit Journal preview video [wmv] [mov]
"Roundtable in Tahoe: Managing Work, Rest and Intensity", CrossFit Journal preview video [wmv] [mov]
"Phys Ed: Does Exercising Make You Drink More Alcohol?" by Gretchen Reynolds, The New York Times.
Posted by lauren at January 16, 2011 5:00 PM
So thought it would be a run!
Nice, time to see if I still have my strength!
I dont think Sheriff Joe would be to thrilled with one of his Deputies taking that picture on duty.
i don't know #3, a picture like that on a police vehicle like that may be quite a boon for phoenix police recruiting!! (in fact, i just emailed them)
That is the exact same vehicle used in the 5.11 catalogs. Good for you guys in Phoenix!
From the Times article: "Smokers, for instance, statistically are less likely than average to exercise regularly and eat well. But this is not the case when it comes to drinking and exercise. Maybe, the authors speculate, some of the drinkers are drawn to a “sensation-taking lifestyle” that includes adventurous, extreme styles of exercise."
What sort of people could they POSSIBLY be talking about!?
Come on dude...you gotta squat something bigger than an AR! Where's Ma Deuce when you need her?
If I get over 1000lbs do I get a cookie?
hey #3 quit being a negative Nancy!!!!!!
Anybody know why the "Crossfit Total" uses shoulder press instead of bench press? Is it because shoulder press is a standing press which involves for balance, legs, etc? Just checking.
I will get over 1000 this time...
last time 365-185-405=955
Fun video series with Louie, Tony. Westside's staff and their training program are outstanding. Can't say enough about the world record lifters and strength programming they have developed. Louie and his crew of trainers are among some of the best we have interacted with.
Thanks Westside, for the hospitality and the world class instruction; and big thanks to HQ for making this training available. It is invaluable.
I actually just read the free CFJ article on the Crossfit Total recently. The reason they use the shoulder press is because it does not require a spotter and can be done with minimal equipment, and the bar is easily dropped on a failed attempt.
Anyway: My total, everything below PR today (Thanks, Elizabeth!)
Squat: 125kg (5kg below pr)
Press: 55kg (8kg below pr)
Deadlift: 130kg (20kg below pr)
@#11- I was wondering the same thing. Or even add bench press to make it four.
Also, has there been a wod that does an Oly lift total?
Sheriff Joe... would be proud to know his deputies are achieving their best via crossfit
That's the most badass cop car I've seen since they brought back the Dodge Charge.
Enjoy the CF Total today all.
Lousy overhead position--Deputy needs some mobility work
I did this, this week.
Back Squat: 225; I got to work on my squat because I front squat more than this.
Shoulder Press: 140
Dead Lift: 365
Crossfit should be proud that yet another warrior who protects our asses is choosing their brand of fitness to better themselves.
Deadlift: 405 lbs
Squat: 355 lbs
Overhead: 175 lbs
Total: 935 lbs
I'm new to Crossfit and I've never been a heavy lifter, especially with the back squat. What's the proper technique for getting out of a back squat w/o a spotter or rack?
Crossfit Sri Ram Ashram, India
Ravi - 68.5kg/5’ 5.5”/17 yrs/m
BS-130kg, SP-40kg, DL-130 = 300kg
Arvind - 66.5kg/5’7”/20/m
BS-120, SP-40, DL-140 = 300kg
Gautam – 59kg/5’6”/17yrs/m
BS-115, SP-45, DL-130 = 290kg
Bachendra – 65kg/5’3”/24yrs/m
BS-90, SP-55, DL-125 = 270kg
Vijai Raj – 61kg/5’7”/20 yrs/m
BS-120, SP-50, DL-125 = 295kg
Shubham – 59kg/5’7”/14yrs/m
BS-75, SP-40, DL-90 = 205kg
BS-75, SP-45, DL-90 = 210kg
Hmmm...a mag in the mag well, hand over muzzle...Good display of weapon handling skills Deputy!!
Why is everyone such a critic here? #28 who cares if his hand is over the muzzle? Guns don't just go off on their own, they require direct pressure to the trigger.
SP 170 (PR)
It's because, for some reason, when it comes to law enforcement, everyone who has ever watched CSI or T. J. Hooker thinks they are an expert in the field.
back squat - 240
shoulder press - 165
deadlift - 325
Now that he's warmed up with the OS, he should take off that spare on the back and do some tire flips.
Louie - you're awesome! I suspect that the dentate gyrus portion of your brain has never experienced alcohol....your examples are unveiled at the speed of light....fast and furious...it's absolutely dizzying yet I'm drawn harder to listen as I don't want to miss the content. Is there a transcript on this stuff?
DL 145kg new PR by 7.5kg = stoked can almost smell 2xBW now :)
Total 297.5kg , 654.5lbs PR
Compare to 101016 - 290kg @ 75kg
Good morning Crossfit Nation. How ya feeling this morning? Feeling strong? Hope so, because today we train and test our strength in the Crossfit Total.
For you Newbies our there in Newbie land here's a helpful tip about the Main Page postings, one that can sometimes make it totally unnecessary to wade through all of this bingo nonsense: anything that is highlighted in BLUE above is a link to something that might be interesting at least, and in the example of today where CROSSFIT TOTAL is highlighted you get a link to the original CFT article. So, step one for all newcomers (and anyone who hasn't read it yet) is to click on the link above. Now. I'll wait.
(See bingo wait)
OK...you're back. Now you know that the CFT is a WOD created by Coach Mark Rippetoe, he of "Starting Strength" and "Practical Programming", two tomes dedicated to increasing the strength of novice and intermediate athletes, respectively. At the request of, and in consultation with Coach Rip created this measure of strength, one that can be done by almost anyone alone without a spotter (hence a shoulder press), and one that tests exercises and strength that apply in our universe of functional fitness (hence a shoulder press). Wanna discuss the choices of exercises, or whether a bench press is more functional than a shoulder press? Fine, but your on your own. We've collectively beaten those horses to a proverbial pulp; save the bytes.
My initial reading of the test was a little more strict than it has become, so I'll adjust, as we have adjusted "Grace" over the years. This is a raw fitness/strength test. Nothing other than a weight belt is allowed. No straps, no squat suits, no barracuda thingies for your shoulders, etc. You and the bar. You have three attempts on each movement at the conclusion of your warm-up to achieve a 1 rep max. Do whatever general W/U you wish, then warm-up for each exercise just before you start that exercise (my original reading was that you warmed-up for all three, then went from one to the next without a re-warm; still not sure I'm not right).
Back squat. Bar either high (Oly-style training) or low (power-lifting style) on your back. Use any kind of rack. A good lift is a deep squat, crease of the hips below the knees and then up. Gotta bail without a spotter? Make sure that you do NOT hook your thumbs on the bar; push the bar backwards and bail forward. Move quickly.
Shoulder Press. With the bar in the rack position lift overhead without using any other movement. No knee dip at all. A completed lift is weight overhead with some part of the ear visible in front of your elbow.
Deadlift. The CFT implies a straight bar, not a trap bar. Again, no straps. If you can't grip it you can't lift it. Standard shoulder-width feet or sumo, it's your CFT so it doesn't matter. I can't remember if a hitch is or isn't allowed, but basically if you get it up with your back straight at the top it's a good lift. Don't drop it--a completed lift is one that is placed back on the deck.
Add your three numbers, pounds or Kilos, and that's your CFT. This will come up several times this year. Somewhere there's a chart for where you should/could be at a certain BW to be a novice/intermediate/advanced/elite strength athlete. Someone will find it and post the link, I'm sure.
Last word, as always, is one of caution. You are a Newbie, remember? BE SAFE! If you don't know how to do these lifts don't do them heavy. Use today as a skills day, working on technique. Be smart.
OK. Time to sack up for the CFT. 3-2-1...Go.
I have to say wow to anyone who did Saturday's workout as Rx'd. I'm a 2 mos newbie, love the wod's and I am hooked on cf. I have to scale many wod's but yesterday's? It would take me a week to do 45 cleans at 135#! Keep it up, the challenge is incredible! I can't wait to go heavy today.
BINGO...Bingo where are you???
Can't wait to hear what you have to say about CFT!
CF Total, 765
Nothing says safety like holding a loaded weapon by the muzzle in a no lock out overhead squat position balanced on the role bar of a dune buggy.
What's the worst that could happen!?
Beautiful landscape though.
BS 415 pr +5
DL 475 pr +20
2011-01-16: 265,165,399(829). BS failed 275, 409dl full hips but lost grip bit on left hand.
50 Lbs over last total
#29, was that a negligent discharge (ND) you just had???
Treat every weapon as if it were loaded.
Never point a weapon at anything you don't intend to shoot.
# 19, #36
Why do people always find things to complain about? No one knows the steps the Deputy took prior to taking the picture. Anyone with experience with M16's, M4's and AR15's knows that weapon can be EMPTY with an EMPTY Magazine inserted. Just because there is a magazine in the weapon does not give anyone the right to criticize him. You are only assuming that it is loaded.
Secondly, why make statements regarding his form and mobility? He is in full duty uniform. He has his duty belt and bullet proof vest on. Anyone who has worn these two things together understands that limitations of mobility they create. He is not in the middle of a WOD, and he is not at the CF games.
The critics should appreciate his service to the citizens of Arizona by making them safe. He also does CF!
Thanks for your Service! Stay safe out there.
A fellow LEO and Crossfitter.
#39: All guns are always loaded, and never let the muzzle cover anything you do not intend to destroy. There was no compelling reason to put a body part in front of the muzzle.
had to cut this short, so a little disappointed:
365 dl (with form deteriorating)
415 dl (pr)
That seems like a fun job.
Huge PR for me. Each lift was a new PR
First CFT (still nursing back injury)
135# Shoulder press
165# dead lift
Front squat, 1 rep 225#
Shoulder Press, 1 rep 185#
Deadlift, 1 rep 275#
A few years ago, this site used to be commented on and followed by mostly LE officers, firefighters and military. Most would never post all of the negative comments I see today. Do you idiots really think the officer would do something unsafe and then take a picture of himself while doing it. Use your frickin heads!!! If you are offended, by the site and/or do not beleive or support the afformentioned professionals who serve community and country then discontinue use of the site. That is the beauty of the USA, you have a CHOICE.
Deputy, you need a knew rifle. That barrel is too short to get the velocity needed to make the 5.56 rd effective out past about 7 yards. Since you're obviously out in the desert this could be a problem.
1050 total pr
Back Squat: 215
Shoulder Press: 105
Dead Lift: 280
Fear and inadequate technique were bigger obstacles than lack of absolute strength.
Don't have my numbers handy but pr'd by 50 pounds on The Total.Also, Proud moment today. 4 months into Crossfit and finally did a muscle up today. 4 total after showing off.
Awesome photo! Thank you for your service Deputy. Your dedication to crossfit is apparent. Stay safe out there.
We have a guy in our gym who doesn't do all the reps on wods or the proper form on any of the lifts but posts a better time than everyone else who does it correctly. I'm just looking for a little advice from all the more experienced crossfitters out there on how to approach the situation. Should I confront the guy or leave it alone and worry about myself? Thanks.
Adam - BS 305; press 165; DL 400
Jess - BS 140; press 65; DL 155
total 845 squat 295#, Press 165#, deadlift 385#
all pr- my last wod in afghanistan!!
m/27/170/5'9 camp dwyer afghanistan
#48, another critic not knowing the situation. #48 did you happen to look below the officer? There are two guns with long barrels, and one has an optic. Maybe the gun he's holding has a 10" barrel because he's the driver and if hes in the drivers seat a shorter barrel makes more sense. I know your thinking, "well if he's the driver shouldn't he be driving and not worrying about shooting?" My answer: Not in every single situation. See what assuming gets us? Two asses.
Shoulder Press - 155 (pr)
Back Squat - 305 (PR)
Deadlift - 365 (PR)
Crossfit Total - 825 (PR)
My trigger finger is my safety. Guns don't go off on their own, relax all you range safety officers out there. :) Happy NFL Playoffs!!!
CFT: 915. @ S-325 P-185 DL- 405
The post gym removed all of the 2.5 lb weights for some reason...
"When a man's ways please the LORD, he makes even his enemies to be at peace with him."
Tied PRs on BS, SP but well short on the DL. Not too disappointed though because I did Elizabeth about an hour before this with squat cleans and snowboarded 8-10 hours yesterday. Nutrition yesterday probably wasn't the best either.
BS - 235# (P.R.)
SP - 105# (P.R.)
DL - 350# (P.R.)
Then came home and ran 10km in 40:52 (another P.R.)!!!! Thank you Crossfit!!!
BS - 235# (P.R.)
SP - 105# (P.R.)
DL - 350# (P.R.)
TTL - 690#
Then came home and ran 10km in 40:52 (another P.R.)! Thank you Crossfit!!!
5 months Post Op Rotator cuff surgery
My mind and body says its time for rest cycle
deadlift - 340 pr
back squat - 240 pr
press - 135 tied pr
total - 715 pr
shoulder press- 175#
Obviously my leg strength isn't proportional compared to other people. I hate excuses but will say it's the bulging discs in my back.
Mp. 175. 180 pr
Sq. 235. 275 pr
Dl. 280. 320. Pr
690 total. Frustrated but good form
BS 265 butt to heels
25 y/o, 5'8", 190lbs
This site is awesome, but it's liberal viewers suck! Im done, good day.
Squat: 265 fail, 245 semi fail, 225.
Shoulder press: 175 fail, 155 semi fail, 135.
Horrible. Frustrating. I need to work on my max. Going down to the point that I could do it allowed me to do 3+ reps each time. Definitely need to work on my leg max strength.
Crossfit Total #74 above, then
10 minute Chelsea
Run 1 mile
SP- 120 lbs (pr)
BS- 300 lbs (pr)
DL- 325 lbs (pr)
Total- 745 lbs (pr)
No dice on the CFT today, lower back is still iffy... nonetheless, since yesterday was a rest day for me I did a Elizabeth w/run
400m Run after each rnd of lifting, so 3x400m in the end.
Time of 8:19
130kg, 55kg, 140kg, total: 325kg
Back Squat: 360 (PR)
Shoulder Press: 185 (PR)
Total: 960 (PR)
810!!! Big PR (old 760)
SP: 130 (pr)
BS: 275 (pr)
DL: 405 (pr)
BS: 315 (deep squat)
SP: 205 PR
925 -50 from PR
I think I saw that episode of Reno 911...
465 Dl (pr)
Back Squat - 290
Press - 145
Dead Lift - 350
total - 785
Back Squat - 310
Press - 150 (pr)
Dead Lift - 365 (pr)
total - 825 (pr)
30 y/o M 205(SP), 365(BS), 405(DL)
squat 315, (missed 335)
press 155, (missed 160)
deadlift 350, (missed 365)
The 155 press matches a PR, which in October was a horrible wrestling match. This one flew right up. Score one for the HSPU progressions.
The deadlift number represents a 15 pound decrease. I did 365 in October, but made the mistake today of going after 375 right away, missing that and 365, and then having to scrounge my way back up to 350.
Yesterday was my first day back to cross in one year. o crossfit how I have missed you. BS 410,SP 215, DL 450 total 1075. This brings me back to my old power lifting days in high school. I agree with who ever suggested the oly max lifts, it would be awesome to do an olympic lift max day.
Could have done more but I need to buy some more weight! Great totals people. I liked this one, it will be nice to see this number grow!
Squat 232 (PR)
Deadlift 331 (PR)
According to video the squat was just barely parallel and I hitched once during the deadlift, but I got them both.. New PR on squat and DL, tied old PR on Press which I had done only once previously.
I think you need to look at your goal with confronting this "gym mate". Are you doing it for their good, or for your own edification? I would take Bingo's advice and keep it you vs. you.
Metcon: 5 RFT
10 225# 3.5" deficit deadlift
20 25# abmat sit ups
30 Double unders
REST DAY TODAY.
Seminar with a CT Olymic Lifting Coach yesterday..finally got my snatch (squat) to 105# and squat clean & Jerk to 150#.
Still lots of work to do!
bs 305 insane
As Rx: 345# BS (new PR by 5#) + 165# SP (tied PR) + 395# DL (off PR by 25#) = 905# (intermediate, off PR by 15#).
W/U sets: BS, 10x1 at 45-135-185-225-245-265-285-305-325-345(f); SP, 4x1 at 45-135-155-165(f); DL, 4x1 at 135-225-295-345.
Reviewed the tape after my first try at a 345# BS and saw that I was an inch or two above parallel so I had to do it again. Nailed it on the second attempt and it actually felt a lot stronger too. The fail on the first 165# SP was more mental than anything. Felt a slight pull in my left lower back on the 395# DL so I decided to play it safe and stop there.
@#59~ Matt C.
Thank you for your service and welcome back home to the states!
First total: 365
BS 175 (tied PR)
SP 95 (down 5lbs)
DL 265 (PR by 20lbs)
Total: 535 PR
CFWU x 3
Insufficient time for a complete CFT.
Quit here because of form break, although it went up well and I probably had another 20# in me. Following my own safety advice.
Tabata Run, 6.0MPH/10 Degree incline.
Box was closed today, but wanted to get some work done. No CFT (current number is 655), but did "Murph" instead. 49:00 without weight vest. What a WOD, I've always been scared of it. Now I know why.
FWIW Bench Press 190
Back Squat 300#
BW - 210lbs
Shoulder press - 75kg
Back squat - 140kg
Deadlift - 190kg
Back Squat 250#
Shoulder Press 135#
Total = 720# (up from 595 in October!)
back squat 270F-255-265
shoulder press 150F-140-145F
squat - 225
dead - 255
press - 125
1370, just did this Monday.
Video on my youtube.com channel, dmlrobinson
Back Squat 255 lbs (pr by 25 lbs)
Shoulder Press 100 lbs (ties my pr)
Deadlift 275 (pr by 5 lbs)
Crossfit total 630 lbs...
last time my total was 580 and I am glad I met and exceeded my goal of 600.
215 back squat pr
295 deadlift pr
125 shoulder press (last time I definitely "pushed" it, this time I read up and conducted it in very strict form.)
635 crushed the old score by over 100.
Hotel workout #1. Dls, FS, HPCs, PJs.
Good potential. Gotta get creative.
285 (305 (f)), 375(pr), 155 = 815(pr)
BS: 275, deep squat
back in the game
Squat 345 (Failed 365)
Dead 455 (Failed 495)
Press 165 (Failed 185)
Total 965 @ 6'4, 205
SP 155 (failed @ 185)
Squat 185 (failed @ 205)
Could probably get more on squat but still getting used to going deep. Form was awful on 305 DL.
Squat: 335 (next time 350)
Press: 155 (next time 165)
DL: 405 (next time at least 420)
Back Squat 320
Shoulder Press 185
Need more plates - can go way up on DL
WOD #50 for me today and my first crossfit total
Shoulder Press 155
S-265 (10lb off PR)
P-150 (5lb off PR)
DL-355 (10lb off PR)
Total: 770 (-25lb)
I have missed the last two totals, so that might have something to do with this nonsense.
BS: 285 / SP: 135 / DL: 315 Total: 735
BS - 335
SP - 195
DL - 335
Ran 13.5 miles day before
WU:5min on elliptical
Talk to buddy for 10min
WU squats then
CF3 - Crossfit Triple
Triple Total = 980 (PR)
had to regrip on 415 due to sweaty hands, so not really a true triple, but I think a PR.
then:BJ,HSPU with Kip, Burpee Broadjumps x 15 in 4min
Newbie here. Started crossfit on 1/11/11 and already have had 2 workouts harder than any I've done in the past year. (WOD on 1/11/11 and "Elizabeth")
Back Squat: 245, 265 (285 fail)
Shoulder Press: 135, 155 (165 fail)
Deadlift: 375, 405, 415
Never maxed on any of these lifts before so I guessed on third attempt.
back squat 105
shoulder press 60
seriously? wow..don't bother calling 911 when your life is threatened by a jared loughner someday. What's 'disgusting" is ignorant people like you who have such disrespect for the men& women who put their lives on the line for the citizens of AMERICA
bitter sweet day.
340 for the bs (25 lb pr)
135 for the sp (down by 10)
370 for the dl (30 lb pr)
845 total, shouldve been 855. bendy straws for arms...
back squat 365
shoulder press 145 pr
deadlift 285 pr
Back Squat: 395
His and Hers:
SP 110 lbs
BS 235 lbs
DL 275 lbs
Total 660 43m/68"/155 lbs
SP 105 lbs
BS 205 lbs
DL 240 lbs
Total 550 39f/63"/150 lbs
SP: 130 (PR)
Back Squat 255 pr by 30 pounds
Push Press 145 pr
Deadlift 305 pr by 40 pounds
Total 705pr last time 585 (7/2010)
Tied every PR.
@ #59 Matt C
Have a safe trip home!!! I have been checking your posts everyday to see how I stack up against your times and weights. BTW you beat me almost everytime, but you have been encouraging me to push harder. Congrats!! And I hope you continue to post when you get back.
Deadlift: 375 (pr)
This is -10/-5/+10 compared to my last Total last May. Overall 5 pounds lighter than my best performance. I think the explanation for being lighter in the Squat is that I just wasn't warmed up enough. By the time I got to the Deadlift, I blew right by my old record.
The Press still kills me. I wonder how much technique is holding me back. The failed reps never get above my chin.
Back squat 335
Dead lift 335
SHoulder Shaman 135
Correction... my press was a good form shoulder press, not a push press.
Back Squat: 355
Felt cold and stiff...totally coming down with something.
I've been trying to get up to speed/strength for crossfit for a year now. This year, the resolution is to do every WOD as prescribed.
Yesterday sucked. But today was better. First time ever attempting a CFT.
Press (strict): 185
Squat (all the way down): 395
32yo M 175lb 5’10”
CFWU x 3, 3 HSPU, 5 pull ups, 5 ring dips per round
Squat Warm Up: 45lbs x 5–5 – 95lbs x 5 – 135lbs x 3-3 – 185lbs x 2
Squat Attempts: 225lbs x 1 – 245lbs x 1 – 255lbs x 1
Press Warm Up: 45lbs x 5–5 – 65lbs x 5 – 95lbs x 3 – 115lbs x 2
Press Attempts: 135lbs x 1 – 145lbs x F-F
Deadlift Warm Up: 95lbs x 5–5 – 135lbs x 5 – 185lbs x 3 - 205lbs x 3 – 250lbs x 2
Deadlift Attempts: 335lbs x 1 – 355lbs x 1 – 375lbs x F
3 minutes rest per attempt
Foam roll after
Crossfit Total: 745
Compared to 101016:775 PR
WOD #50 for me today and my first crossfit total
Skipped the CF Total today since we were doing a group workout with some friends.
Did "The Seven" instead. Got 30:12 (PR). Details posted under that WOD from 9/11/10 (100911).
895. I was going for over 900 and set pr's on squat and deads, but stalled on the press. Prev was 855 total.
Press-155(tied prev pr)
Squat - 355lb
Press - 170lb
Deadlift - 400lb
Total - 925lb
shoulder press: 135
Back squat: 350
shoulder press: 195
Retired Army First Sergeant
So much for the four rules of firearm safety
Back squat - 300 (PR)
Shoulder Press - 160 (PR)
Deadlift - 320 (PR)
*Could have gone heavier on DL but that was all the weight I had. Finally, time to buy more!
total = 775
I never post on this site but weapon safety is something that should not be ignored. I'm less offended by naked butts and more offended by comments like, "my finger is my safety". Roger. Stupid. I'm on the range three days a week with experienced professionals and I'd kick you off the range if you didn't put your weapon on safe after each drill.
#44 - Couldn't have said it better.
#26 & 68 - All right Hoot. Wrong. Have you ever had a cook-off? Worn out sere? There is a plethora of reasons why weapons malfunction and a round discharges. That's why we differentiate between Accidental discharge, Negligent discharge and my favorite, SD or Stupid Discharge (Weapon Vs. Shooter)
#41- I treat every weapon as loaded until proven otherwise. Kind of the reason we teach new shooters not to flag anyone, even with an unloaded rifle.
#54 - Don't be quick to judge on that shorty. I agree he's probably the driver. Put an EOTech on there and push that broom-stick handle out, it doesn't do anything for you so close to the magazine.
I'm not criticizing Deputy Templeton, I hope and pray he keeps Maricopa free and clear of all scumbags and lowlifes. I think that picture is a fantastic way to show that he's one of many deputies in that office that treats his job like it’s a matter of life and death.
I do take offense to laxidasical weapons handling comments and offer to anyone else (#'s 26,41,68) my free ammunition (DoD) and range time to anyone who thinks that good habits don't breed good skills.
In the fight of Good Vs Bad/Righteous Vs Evil, I want every DoD, Fed/State/Local law enforcement personnel to train hard with good weapon safety habits to take the fight against those who would do us harm.
Deputy Templeton, your daily bravery is commended and I thank you for your service. I only have to man up for 4-8 months at a time, you do it every day.
I'm sure there will be some sharpshooters out there so I'll check in to see what some smart ass says or just email me for range time.
First time doing the CFT after about 2 months of Crossfit. I guess everyone has to start somewhere.
Squat - 245
Sp - 150
Dead lift - 295
BS- 315lbs (325 Fail)
FOB Tarin Kowt Fire Dept Afghanistan
Training for upcoming runs so ran today instead:).
BS 110kg (like last time, failed on 115kg, PR is 120kg)
SP 65kg (like last time, PR is 67.5kg)
DL 165kg PR (last time 161kg PR)
CFT 340kg PR (last time 336kg, previous PR 337.5kg)
Crossfit Total: 930
It's been a while.
265 back squat
I don't think anything makes anyone do anything especially as the example exercise has on the consumption of alcohol
Won't be doing this til tomorrow-
Congrats to the 1000 lb Club, especially the fist timers (none for me, yet)
-Eamon - Awesome job!
also congrats to Tony on the first MU's!
Keep it up, keep it positive!
Back squat - 235
push press - 105
deadlift - 260
total - 600
Clean - 225
DL - 365
BS - 275
currently 205 and feeling out of shape
Male 32 5'6" 156lbs
Back Squat 335
push Press 205 (did not rrealize was strict press till after the fact)
915 lbs total
Buy-in: CFWUx1, plus 2x10 assisted pistols.
BS: 335 - 350F - 350F
SP: 155 - 165F - 160
DL: 405 - 415 - 425F
No PRs today, but 415 ties PR in deadlift. Almost had 425, maybe bailed a little early on it.
Cash-out: Decided to test my calf with some double-unders. A couple of false starts, then got 83 in a row (PR). That got the ole heart rate up. Calf felt great - think it is totally healed.
opened with a mile 8min
SP 115 (just missed 135 2x, didnt try 125)
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
635 LBS TOTAL
BS- 310 PR by 15#
SP- 140 PR by 5#
SP - 135 PR by 5#
DL - 295
BS - 245 =(
male, 38 y/o, 68", 151#
Back squat: 300 lbs (PR)
Shoulder press: 140 lbs (PR)
Deadlift: 345 lbs (PR)
CrossFit Total: 785 (100 lb PR for me!)
31 yom, 190 lbs
Back Squat-265 lbs
Shoulder Press-145 lbs
Deadlift-345 lbs (pr)
755 lbs I think this is a pr, not sure
BS: 300 lbs
SP: 135 lbs
DL: 345 lbs
Total = 780
First time maxing in about 20yrs. Not too bad. Sometimes forget how strict STRICT is!
Back Squat: 290
Shoulder Press: 150 (failed 170)
Deadlift: 365 (pr)
backsquat: 120 (pr)
press: 60 (pr is 75 - sore elbow)
deadlift: 110 (missed 130 should have tried 120 sore elbow not helping)
17 Jan 11
SQ 345 (failed 355)
PR 145 (failed 155)
DL 345 (got 365 up, but not all the way)
DL:265 (PR'd at 275 2 days prior)
BS: 175 (not bad 9 mo. post ACL surgery! on the comeback trail)
Total = 525
240 bs <
BS 200# (PR?)
SP 100# (PR)
DL 305# (PR)
Next time I'll shoot for higher numbers in the BS & DL. Both seems to fly up! SP not so much :(
BS 315 lbs (3reps)
SP 165 lbs
DL 345 lbs
200lb BS (15lb PR) + 77lb SP + 205lb DL
bs - 315-385f-315
sp - 135-155-175
dl - 415-475f-475
Do you just go into your max's for each, or how do you warm up?
BS 260 PR
SP 155 PR
Funny how the 330 DL felt okay, but 345 was hilariously out of my league.
315 lb back squat
175 lb strict press
455 lb deadlift
945 lb total
Big PR on the squat. I pressed heavy yesterday, so didn't expect that to increase. I quit at 455 on the deadlift because I was unable to keep my back from rounding excessively. Maybe could have thrown 5 more pounds on there but didn't want to hurt myself.
SP - 120
BS - 235 (PR)
DL - 280 (PR)
Caught up on CFT this am....
Squat 385 PR
DL 430 PR(had 455 up to my thighs but couldn't keep the grip)
Total - 1000 !!!!! (PR)
just made the club... next time - 1100!!! (hopefully)
Total = 690
385 dead lift
Weight reduced to 115 lbs.
175 Shoulder Press
Pr 140 (145x)
Total 780 PR
Squat - 315
Press - 165
Deadlift - 405
885 (PR by 95#)
Squat 205 not max
BS: 255, 265, 275
SP: 145f, 145, 150f
DL: 385, 415, 425
Squat - 315
Press - 155
DL - 335
Squat - 315
Press - 155
DL - 335
Squat: 145 kg PR
Press: 70 kg
DL: 175 kg PR
Jeff @ work
Back squat 365#
BS: 120kg (125kg fail)
SP: 70kg (75kg fail)
DL: 140kg (145kg fail)
TOTAL = 330kg
Realised I did out of order - SP/BS/DL (oops)!
Same as July last 2010. Stands to reason due to lack of training / intensity lately.
squat - 300
press - 175
d-lift - 405
I did presses for Max and then did sets of 3 reps of Front Squat followed by back squat. Testing out my back to see if these have any affect on my L5/S1.
FS / BS
/225x3 Stopped because back started to get tired. PR on Front Squats. First time using my Do Wins, they really seemed to make a difference.
Deadlifts stopped at 275 since this was the lift that aggrevated my back last month.
Back Squat - 200#
Overhead Press - 135#
Deadlift - 335#
Total = 670 (+20 lbs from previous - http://www.crossfit.com/mt-archive2/007194.html) (wfs)
BW = 210#
Feels like I lost a lot on the deadlift while focusing on good form/no rounding back. Actually gained 10# from previous upon further review.
Paul: 355/175/425 = 955
Gunnar: 315/160/385 = 860
Chris: 265/125/325 = 715
Eric - 285/165/370 = 820 lbs
Harold - 355/205/455 = 1015 lbs
Jen= Fran = 4:13
Goal: 1,000# plus
I stand by my statement. The weapon has too short of a barrel to gain the velocity needed to ensure the proper terminal ballistics. Optics or broom handle placement won't fix this. (although I agree with both sentiments on a longer barreled gun) I also must state that the gun you do have is way better than the gun you'd like to have. I wish him nothing but 0 value winds, a proper dope on the sights, plenty of ammo, and a target rich environment. Keep up the good fight Deputy!
SP 70 (pr)
BS 140 (pr)
DL 155 (pr)
Total: 365 kg / 803 lbs
Body weight: 65 kg
Back squat: 270#
Shoulder Press: 120#
back squat 255
shoulder press 175
shldr pr 175
155lb press + 275lb squat + 365lb DL = 795lbs
Squat -- 225 (Fail @ 245)
Press -- 125 (Fail @ 135)
Deadlift -- 225 (ran out of time, got this for 4 reps)
total 720 (PR)
Five pounds more than last time.
Back Squat - 275, 285, 295 (started to feel a tweek in right knee so stopped, need to work on getting lower too)
Press - 115, 135, 155(F), 145(PR)
Deadlift - 315, 335, 345(F), 345(PR)
Total 785 (PR)
50 pounds more than last time in July, must have skipped the one in October
Back Squat: 300 lbs
Shoulder Press: 135 lbs
Dead Lift: 455 lbs
Executed 19 JAN
Squat 225 lb.
Press 115 lb.
DL 335 lb.
Made up on 1/19.
DL=455 (belt on last rep)
Some good, some bad, some ugly.
The BS was high bar up through 395, and then low bar to get to 410.
Press is right shoulder limited because of surgery 25 years ago (before the invention of the arthroscope, unfortunately) - could get 175 up with my left shoulder, but stalled on my right.
DL was unbelted through 445, failed at 455 (and had it off the ground) and decided to try it with a belt for giggles. Made at 455.
41 yom/66"/183 lb
Got to get back 1K
CL+SP: 95,105,115,125F,120F,115 (-10lb, lame)
DL: 185,135,155,165 (+5lb, rockin')
cf total 640
back squat 215, pr is 220
press 125, pr by 10 lbs
deadlift 300, pr by 55 lbs
1st Day back in over 2 years. Good day to test my limits though. Didn't get too crazy though.
Back Squat 275
Shoulder Press 155
Done at home limited to amount of weight;
DL 175 (strapped 25pd kb to bar :))
CFT = 1090(pr)
TOTAL 790 (pr)
415 Back Squat (pr)
BS - 475
SP - 205
DL - 545
CFT - 1225
Decent! It's been a minute since a CFT...
BS - 295 (tie PR)
SP - 140 (PR +5)
DL - 370 (PR +20)
805. Finally broke it! Now if I could only shoulder press like anybody else at my body weight can, I could start working towards 850...
Have a great day everybody
500 135, 115, 250 12/12/2009
580 165 180f, 135 145f, 280 2/25/2010
650 185 195f, 115 135 155f, 255 300 330 1/20/2011
am happy with the increase, but am unhappy with my strategy, also would love to have a spotter for BS, maybe next time.
have a nice weekend!!
previous Total from October: 765
Squat - 315
Press - 150
Deadlift - 245
610 improved from 585
Completed a rep WOD today:
BS 185 (4 sets of 5 reps)
SP 95 (4 sets of 5 reps)
DL 275 (4 sets of 5 reps)
BS 180 (new PR)
DL 235 (new PR)
Total 500 (new PR)
Back squat 315
Deadlift 520 (10lbs PR)
CFT = 1,000 (10lbs PR)
bs - 225
sp - 160
dl - 305
bs - 135
sp - 95
dl - 225
Brother was out of town, so I waited for him to come back so we could both get a baseline CF Total Done.
Brother 5'9" 165-170
CF Total: 685
Seems he had some still in the tank, but we haven't done singles in a while.
Me 5'6" 176
CF Total: 925
175 on the Press and 400 on the dead could barely budge. Who'd think 5 pounds could weigh so much.
205# Squat (PR)
225# Deadlift (PR)
Thank you Crossfit
315 + 165 + 385 = 865
305 + 155 + 345 = 805
Deadlift 172.5Kg (out of bar space)
Sq - 150kg (330lb)PR
SP - 75kg (165lb)
DL - 200kg (441lb)Equal PR
Total - 425 (937lb)PR
squat 275 295(f)
shoulder press 135 145(f)
sp 145 (pr)
SP: 265 lbs
BS: 545 lbs
DL: 565 lbs
Messed up my back on DL ... tired after a few days of mids, felt rushed in the gym. One moment of not focusing and I let my back round on a 395# attempt
SP - 185
BS - 385 (I think I dropped down far enough, but not entirely sure)
DL - 365
Performed on Monday 01/17/11
Total: 885 (PR)
Also did max box jump: 53 inches
Warm Up: Greg A's Warm Up + WU with Squats, presses and DLs Rep Scheme 10-5-3
WOD: CFT: 670
Shoulder Press: 115-125-130
Dead Lift: 285-295-305
Cool Down: nothing
I am just getting back into crossfit after a disappointing 2010 so I did not go crazy on this CFT. The reps were completely legit and I did not step out of my comfort zone. Next time I will add 5 pounds to the press, 15 pounds to the squat and 25 pounds to the dead lifts.
Have Fun, Train Hard,
Squat 305 off 5 from last
DL 415 up 5 from last
SP 150 same
dl 140k/308lb pb (+22)
back sq 100k/220lb pb (+33)
sh press 60k/132lb (-3)
total 660lb (+52lb)
dl 130k/286lb pb
bk sq 85k/187lb (m/c) pb
press 61.5/135 pb
feeling strong after 3 day rest due to illness.
BS: 365 (PR)
SP: 185 (tied PR, failed on 190#)
WOD #32 -- Hey cool, I wasn't the only one to wait three weeks to do this! Kept putting it off and putting it off, but finally got it done. All lifts pr's as I haven't done these lifts for max since I was in high school.
CF Warmup - 1 x 10
Back Squat - 455
Push Press - 205
Dead Lift - 455
Total - 1115
Dang, only an intermediate ranking. Oh well, not really disappointed in these numbers. Can't wait to do it again sometime.
Back Squat - 300
Press - 155
Deadlift - 455
255/125/365: 745 Very weak right now!
WOD: CFT, been awhile since I have done one of these, mixed results. I learned I need to start killing my shoulders...don't know where my strength has gone. Squat was so so. Dead lift felt good for not going heavy in awhile think I could have got 500# but did not want to rush it. SP(165), BS(385), DL(475); Total: 1025.
BS: 135,165,175,185,190 (+5)
SP: 95,105,115,120F (-2.5)
DL: 185,235,255,265 (+5)
back squat: 205
shoulder press: 135
Back squat 330lbs(Yeah, i know my squat is weak.)
Shoulder Press, 200lbs
M/27/5'8"/158 - Crossfit ACT in Saddle Brook, NJ.
Total = 765
BS - 245
SP - 165
DL - 355
Need to work on my squat strength, ACL surgery 10 months ago and still healing.
1-rep max shoulder press: 135 (PR:140)