CrossFit | 190419
Friday

190419

Workout of the Day

76

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

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Compare to 190330.

Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. ‘Mechanics,’ then ‘Consistency,’ and then ‘Intensity’– this is the key to effective implementation of CrossFit programming.

Comments on 190419

78 Comments

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William Ma
January 30th, 2020 at 1:41 pm
Commented on: 190419

Squat 210, Press 120, Deadlift 230. Total 560lbs

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Matthieu Dubreucq
January 2nd, 2020 at 1:27 pm
Commented on: Cancer Cell Metabolism: Warburg and Beyond

Looking forward to more on the Warburg effect

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Manchild Manchild
June 29th, 2019 at 5:05 pm
Commented on: 190419

MaxRack, and 10 minutes for each


225+120+315 = 660


(Last time was 250+120+295, but before was 270+120+330. lower back twinge when attempting 245 on the squat, so didn't push it, but interestingly the deadlifts felt great)

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Kury Akin
June 20th, 2019 at 4:08 pm
Commented on: 190419

This. 1 set of 5 reps for each. Think I'd gone as far as I could with 1 reps. 105, 55, 135. Went more for building strength.


Last. 105. 60*3. 135 (kg). Not feeling it today so didn't push it. 45kg in total off.

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Kury Akin
June 20th, 2019 at 4:08 pm

All kg

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Pyer-Hugh Dion
May 27th, 2019 at 2:51 pm
Commented on: 190419

295-155-415... Did not feel strong today

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Jim Rix
May 25th, 2019 at 7:55 pm
Commented on: The Back Squat

I don't know how he keeps his torso so vertical. I think I'm way further forward when I don bs, esp. heavier ones.

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Kevin Miller
May 14th, 2019 at 11:16 pm
Commented on: 190419

BS 315#

Press 165# tied PR

DL 385# tied PR

865# Total (10# PR)

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Jeff Chalfant
May 12th, 2019 at 10:54 pm
Commented on: 190419

975 total. Did a couple days ago on Friday.

335 high bar back squat in street shoes

175 press (didn’t attempt higher on either)

465 deadlift. Felt good but failed at 500 just above the ground.

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Jeff Chalfant
May 12th, 2019 at 10:55 pm

Under an hour including warmup.

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Yura Gorbach
May 9th, 2019 at 7:51 pm
Commented on: 190419

Back squat,108kg

Shoulder press, 60kg

Deadlift, 120kg

Total, 288kg

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Kathy Glassman
May 8th, 2019 at 7:26 pm
Commented on: 190419

BS: 100 lbs PR

SP: 65 lbs PR

DL: 215 lbs


Total: 380 lbs

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John Doody
May 1st, 2019 at 10:14 am
Commented on: 190419

BS:260

SP:150(5lb PR)

DL:375

Total:785 (up 10lbs from last total)

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Cy Azizi
April 23rd, 2019 at 5:30 pm
Commented on: 190419

Squat: 235

Press: 135

Deadlift: 330

T: 700

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Jeremy Ho
April 22nd, 2019 at 10:31 pm
Commented on: 190419

DL 275

SP 135

DL 225

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Lucas Allan
April 22nd, 2019 at 7:31 pm
Commented on: 190419

43/6'3"/200

SQ: 335

PR: 175

DL: 385

TL: 895

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Clint Michael
April 22nd, 2019 at 3:44 pm
Commented on: 190419

Squat - 310 (PR)

Press - 165

Deadlift - 440 (PR)

Total = 915

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Shane Azizi
April 20th, 2019 at 5:07 pm
Commented on: 190419

Back squat: 345

Press: 165

Deadlift: 475


Total: 985 lb(Pr)

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Zach Bothe
April 20th, 2019 at 3:14 pm
Commented on: 190419

Back squat - 425lbs

Shoulder press - 185lbs

Deadlift - 455lbs


Total - 1065lbs


28 yrs old

5’9”

205lbs

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Evan Walton
April 20th, 2019 at 11:53 am
Commented on: 190419

Squat: 315

Shoulder press: 185

Deadlift: 455

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Coskan Gundogar
April 20th, 2019 at 11:20 am
Commented on: 190419

Bs- 110kg

Sp-55 kg

Dl-155 kg

320kg total


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Coskan Gundogar
April 20th, 2019 at 11:20 am
Commented on: 190419

Bs- 110kg

Sp-55 kg

Dl-155 kg

320kg total


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Jake Kiddoo
April 20th, 2019 at 3:22 am
Commented on: 190419

BS 270

SP 160

DL 345

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Phill Kiddoo
April 20th, 2019 at 2:12 am
Commented on: 190419

Sub’d FS

245#/156/455

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Claire Fiddian-Green
April 19th, 2019 at 11:19 pm
Commented on: 190419

510 lbs. (PR)

BS: 165. SP: 85. DL: 260 (PR).

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Nicole Deaver
April 20th, 2019 at 11:00 am

Nice PR!

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Reymond Kiddoo
April 19th, 2019 at 10:37 pm
Commented on: 190419

225 back squat

125 sp

335 DL

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Danny Frazier
April 19th, 2019 at 10:34 pm
Commented on: 190419

345.155.365= 865

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Bruce Becker
April 19th, 2019 at 10:20 pm
Commented on: 190419

Shoulder press, 115 pounds.

Back squat, 215 pounds.

Deadlifts 325 pounds.

Total 665 pounds.

Male, 58

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Mike Andridge
April 19th, 2019 at 9:51 pm
Commented on: 190419

BS 260 5# off pr from 2015

crazy happy with this.

Sh. Press 145 5# off pr from 2015

DL 290 20# off pr from 2015 meh...I'll take it though.

m/49/175

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Claire Fiddian-Green
April 19th, 2019 at 11:19 pm

Awesome!

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Mark Yates
April 19th, 2019 at 9:22 pm
Commented on: 190419

DL 305#

Back Squat 295#

Trying to rest my shoulder so I didn't do press. Squat and DL loads were the same as last time.

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Mehdi Gana
April 19th, 2019 at 9:22 pm
Commented on: 190419

BS=115 kg, SP=65 kg, DL=140 kg

Total= 320 kg (704 lbs)


M/52/173 cm/70 kg

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Regan Windsor
April 19th, 2019 at 9:09 pm
Commented on: 190419

F/44

BS 165# (same as 190330)

SP 75# (same)

DL 200# (+20#)

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Brian Rosenbaum
April 19th, 2019 at 8:31 pm
Commented on: 190419

M/57/6'2"/176

Squat - 245

Press - 130

Deadlift - 275


Total 650


120 lb. off my PR set in 2011. Sigh...

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Vincent Dahlqvist
April 19th, 2019 at 8:21 pm
Commented on: 190419

3 km run 16:47

Backsquat 120 kg, deadlift 140kg, push press 70 kg.

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Nicole Deaver
April 19th, 2019 at 8:15 pm
Commented on: 190419

CrossFit Total

Back Squat: 190(10# PR)

Shoulder Press: 75(PR)

Deadlift: 230(PR)- no more plates

Total: 495# (15# PR) Compared to 3/10/19


I would have tried more on the squat but the last 2 sets my right knee started feeling off. 10# PR was good enough for the day.

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Claire Fiddian-Green
April 19th, 2019 at 11:20 pm

Nicely done on the back squat!

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Hou-Yin Chang
April 19th, 2019 at 8:08 pm
Commented on: 190419

BS: 175 lbs

SP: 95 lbs

DL: 185 lbs

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Gary P
April 19th, 2019 at 7:43 pm
Commented on: 190419

325#

135#

365#

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Stacey Carpenter
April 19th, 2019 at 7:41 pm
Commented on: 190419

Bench press PR 125 130F

Back Squat 185 195Fail

Deadlift 225

535 total

pullup program after

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Josh Hoeft
April 19th, 2019 at 5:59 pm
Commented on: 190419

Is the recommendation here to use all my energy on the lifts? Curious if it'd be advised to get some cardio in after.

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Matthew Bennett
April 19th, 2019 at 5:49 pm
Commented on: 190419

So, I was a bit limited on my Squat and Deadlift by the amount of weight I own and can fit on my barbell. 155 Kg is all I can fit on with the plates I have. I think a couple of 25 Kg will be my next purchase as I felt I could have lifted more on both. Anyway, my results:


Back Squat: 150 Kg x 2, 150 Kg x 4, 155 Kg (342 lbs) x 2

Shoulder Press: 70 Kg (154 lbs) x 1, 75 Kg= Fail, 75 Kg = Fail

Deadlift: 155 Kg (342 lbs) x 1. 155 Kg x 1, 155 Kg x 1

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Matthew Bennett
April 19th, 2019 at 5:51 pm

I should add that all my lifts were PR's. :)

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Nicole Deaver
April 20th, 2019 at 11:04 am

Congrats on all the PRs!

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Michael Marleau
April 19th, 2019 at 5:47 pm
Commented on: 190419

CrossFit Total


Back squat, 1 rep (295lb)

Shoulder press, 1 rep (175lb)

Deadlift, 1 rep (315lb)


785lb


Started working on depth/form for BS no belt

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Scott MacArthur
April 19th, 2019 at 5:45 pm
Commented on: 190419

Squat 300 pr is 345

SP 155 pr is 165

DL 345 pr is 375

Total 800, pr 885

Hard to believe, but I havent actually done CFT in like 8 years. Glad to break 800

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Jeffrey Howard
April 19th, 2019 at 5:31 pm
Commented on: 190419

315-95-345

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Nathan Michael King
April 19th, 2019 at 4:55 pm
Commented on: 190419

BS 345

SP 167.2 PR

DL 405


917.2

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Scott Jacobson
April 19th, 2019 at 4:54 pm
Commented on: 190419

5’8” / 164 lb / 20 / M


Back Squat: 395

Shoulder Press: 175

Deadlift: 405


Total: 975


New PRs across the board!

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Martin Vega
April 19th, 2019 at 4:41 pm
Commented on: 190419

Squat 430

Deadlift 455

Press 235


That kicked my ass

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Jim Rix
April 19th, 2019 at 2:09 pm
Commented on: 190419

21-15-9

burpees

kb swings, 53#

shoulder presses, 25# DBs

9:58

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Ethan Money
April 19th, 2019 at 1:16 pm
Commented on: 190419

Squat - 235 lbs

Shoulder Press - 105 lbs

Deadlift - 255 lbs

CFT - 595 lbs


Good starting points for me. Got more on shoulder press than I thought I would.

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Danny Bostwick
April 19th, 2019 at 1:12 pm
Commented on: 190419

Lifting in the morning never goes well for me. Stiff, cold, hungry. Nonetheless, got decent numbers for me. Sorta standard for a while now. 325 dead, 405 squat, 170 press.

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Jim Rix
April 19th, 2019 at 2:12 pm

Ditto, though my numbers are far lower than yours. I can hit a 300# DL in the afternoon, but typically max out at 280 in the am.

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Danny Bostwick
April 19th, 2019 at 3:03 pm

Yeah. Morning lifting is never fun. Small correction, 325 squat, 405 dead. Wrote it wrong in my first lost. 890 total

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Luke Corazza
April 19th, 2019 at 12:45 pm
Commented on: 190419

BS: 345 lbs (10-lb PR)

SP: 155 lbs

DL: 405 lbs


Total: 905 lbs (20-lb PR)

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John Clarke
April 19th, 2019 at 12:42 pm
Commented on: 190419

BS: 215

SP: 105

DL: 285

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Sebastien Fitzpatrick
April 19th, 2019 at 11:56 am
Commented on: 190419

190330: 955lbs


BS: 375lbs

SP: 155lbs

DL: 425lbs


Today: 975lbs


BS: 405lbs (PR)

SP: 145lbs

DL: 425lbs

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Danny Bostwick
April 19th, 2019 at 1:13 pm

405!!!!

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Sebastien Fitzpatrick
April 19th, 2019 at 4:54 pm

Thanks! Today is a gooooood day!

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Nicole Deaver
April 20th, 2019 at 11:02 am

Almost at triple digits, definitely a good day!

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Nicole Deaver
April 20th, 2019 at 11:20 am

I meant out of triple digits.

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Austin Chambers
April 19th, 2019 at 11:46 am
Commented on: 190419

SP:170

SQT:325

DL:505


BW:175

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Kyle Smock
April 19th, 2019 at 11:02 am
Commented on: 190419

Back squat - #140 KGs

Press - #90 KGs

Deadlift - #180 KGs

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David Flory
April 19th, 2019 at 10:28 am
Commented on: 190419

110 kg

65 kg

150 kg

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Hendrik Bünzen
April 19th, 2019 at 9:21 am
Commented on: 190419

120-70-170 all in kg

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Juan Acevedo
April 19th, 2019 at 2:51 am
Commented on: 190419

Intended Stimulus

.

The CrossFit Total was designed by Mark Rippetoe in 2003. Coach Glassman comissioned Rippetoe to do so in order to bring more strength to CrossFit. According to the author he chose the back squat the press and the deadlift, because they are "the three most effective lifts in existence for developing and testing functional strength." If you did this workout on 190330, then go a read the CrossFit Journal Article titled CrossFit Total (Issue 52, Decemeber 2006). Make sure you understand the rules, and do this workout exactly as it is written in the article. Let's go OG today. If you did not do 190330, check my post for that. Athletes working on form, or developing technique can follow the Options posted here.

GO HEAVY AF, but remember Rippetoe's advice for this workout: don't be stupid, don't be greedy, don't be pig-headed.



Option 1

For load:

Back squat, 3 reps

Shoulder press, 3 reps

Deadlift, 3 reps



Option 2

5 sets of not for time

7 Pause Back Squats*

*Four-second-pauses: at knee level on the way down, at bottom, at knee level on the way up



5 sets of not for time

7 Pause Shoulder Press*

*Four-second-pauses: at forehead level on the way up, at top, at forehead level on the way down.



5 sets of not for time

7 Eccentric Deadlifts

*Slow down the descent making sure the knees don't travel forward, the back stays tight, the butt is going back, and the bar is travelling completely vertical. Keep the loads pretty light here.

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AJ Rutherford
April 19th, 2019 at 2:05 am
Commented on: 190419

squat 135 X 8, 225 X 6, 275 X 4, 325 X 3, 345 X 2, 375 X 1

DL 135 X 8, 225 X 5, 315 X 3, 405 X 2, 425 X 1

shoulder press, 95 X 5, 145 X 4, 165 X 3, 185 X 2, 195 X 1.

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Jesse Montagnino
April 19th, 2019 at 1:35 am
Commented on: 190419

325

155

355


835 really improving


D

125 (pr)

55

135(pr)


315

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Katina Thornton
April 19th, 2019 at 12:58 am
Commented on: Cancer Cell Metabolism: Warburg and Beyond

Sadly, what they say is true. "Many mysteries remain unsolved in our understanding of even normal human metabolism, let alone that of cancer cells."

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Eric O'Connor
April 19th, 2019 at 12:55 am
Commented on: 190419

The primary goal today will be to lift more than 190330, especially since we are following a rest day. Determining loads for build-up and working sets should be much easier now that we have been performing this workout on a consistent basis. Athletes who are feeling good, and are going after a personal best, will be advised to build up to approximately 95% of their previous max and attempt a new PR after that. For athletes that are not feeling optimal today, I may have them stay sub-maximal in loading, while keeping mechanics sharp.

I will not alter the rep scheme for most of my athletes. However, some of my newer athletes might not be skilled or strong enough to fully benefit from heavy singles. For these athletes, I may have them do sets of 3 to 5 reps at sub-maximal loads. This can potentially be more beneficial and allow for more practice time with the movements.

During the workout, weight reductions may be needed for athletes that begin to display significant deviations from sound mechanics.

In special circumstances, where athletes lack the ability to achieve full range of motion with sound mechanics, I’ll reduce the range of motion and work on heavy loads. Squatting to a target and deadlifting with the load elevated are both options for today. In between sets I can have them perform very light or unloaded movements striving to achieve full range of motion.

For this workout, I will typically give time allocations for each movement to keep the class cohesive and ensure that I finish the class on-time. I will allocate times of 17-20 minutes for the back squat, 10-12 minutes for the shoulder press, and 15 minutes for the deadlifts.

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Chris Sinagoga
April 19th, 2019 at 12:43 am
Commented on: 190419

Champions Club Scaling Notes


RANT: Another CrossFit Total, and yes, constantly varied rabble rabble. Just go back to 2009 when there was a CrossFit Total a few times per month. Not every max effort day has to be a pr. 1 rep maxes are mainly used as tests, true, but doing 6 sets at near maximal loads is going to do something for you. and only doing doing 1 rep each time means our focus has to be even more locked in.


I SHOULD TRY THIS RX’D IF: I have my technique on point and I am experienced enough to guess what good numbers are for my 3 lifts.


ORGANIC SCALES:

Strength — slow reps, more weight, maybe somewhere in the 5 rep range

Stamina — more time under the lifts. So more reps, light weight, or slow. Try 40 rep maxes

Endurance — do as many burpees as possible in 1 minute before each set. Can you keep form while breathing heavy?

Flexibility — exaggerate end ranges of motion, hang out there for a bit at lighter weights


NEUROLOGICAL SCALES:

Coordination — butt back first in squat, complete spinal control on deadlift and press. Zero movement

Accuracy — guessing the weights correctly, squatting to correct depth

Agility — lower the weights a ton and go as fast as possible on sets of like 10 or 15

Balance — feet is the focus — keep arches the entire time


GROUP VERSION: pick one movement and do a regular max effort session on it.


WARMUP:

Squat — obviously

Hip extension — deadlift prep

Knees to elbows — descent of squat

Jump rope — always

Handstand — press practice


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3. Hitting a pr is tough, and so is lifting heavy

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Sebastian Chiriboga
April 19th, 2019 at 9:23 am

Chris. I always read your rants before doing a workout and really appreciate the time you take on writing them. Quick question, why always jump Rope?

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Chris Sinagoga
April 19th, 2019 at 6:06 pm

Hey Sebastian, thanks for the kind words.


In short, I think it's one of the best drills to encourage muscle-tendon elasticity throughout the entire system - especially the calves/ankles/Achilles. Healthy elasticity usually means healthy feet, and healthy feet means you'll be good at a lot of things for a long time.


And for the record, I'm always talking about Singles when I put Jump Rope on there, not doubles.


Long answer is I coach track and basketball, and I notice the difference of athleticism in kids has a pretty good translation to jumping rope.


In track, especially distance runners, cadence is really important because a certain number (usually 180/minute) is needed in order to use the natural elasticity in our Achilles and calf. You need to run with a bounce, so-to-speak; not up and down like a rabbit, but a bounce that makes your feet rebound off the ground. You can tell when a runner's foot slams onto the ground and deadens on impact.


In basketball the squat is the main position because it's the best pose for balance. As such, you always need to change direction. Changing direction is all about redirecting movement and springing from one direction to another.I have never seen someone who is great at jumping rope have really slow defensive slides on the court.

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Sebastian Chiriboga
April 19th, 2019 at 9:56 pm

Thanks for your thorough explanation. I've been jumping doubles, will change to singles starting tomorrow.

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Steven Thunander
April 19th, 2019 at 12:27 am
Commented on: 190419

Globo scale: as is. Obviously the safety rules apply: spotters or spotter arms if using regular plates on the squat. Deadlifts: use pads if the gym staff may yell at you for noise and control it on the way down in this case.


If without a barbell today, see about a guest pass/drop in to a CrossFit box, YMCA, Anytime Fitness, Golds, or any other gym with a barbell and rack that will let you do this. If that is not possible, save this one for another day and just move today. Otherwise, work to the heaviest pistol, step up or Bulgarian split squat you can, followed by strict DB press max (or max strict deficit HSPU) , then single leg deadlifts with two dumbbells, getting heavier each set. If you max, do an AMRAP set with the heaviest available dumbbells for each movement maxed.

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Steven Thunander
May 9th, 2019 at 12:50 pm

If you are looking at this more as a training day and not a max out, then do 3 singles 90-95% 1rm for each movement, with solid warmups beforehand. (5-5-3-3-1-1-1 is a good schema here).

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