Thursday

190509

Workout of the Day

CrossFit Total

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

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The Skeleton

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Comments on 190509

78 Comments

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Diane Beem
October 18th, 2023 at 12:17 pm
Commented on: High-Fructose Corn Syrup Enhances Intestinal Tumor Growth In Mice

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evelyn coleman
May 6th, 2022 at 12:20 am
Commented on: 190509

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Arie Lee
July 13th, 2021 at 2:27 am
Commented on: High-Fructose Corn Syrup Enhances Intestinal Tumor Growth In Mice

I was diagnosed with HSV for 8 years and i lived in pain with the knowledge that i wasn't going to ever be well again i contacted so many herbal doctors on this issue and wasted a large sum of money but my condition never got better i was determined to get my life back so one day i saw a post about Herbal Health remedies Foundation , i contacted Herbal Dr. Ajayi email {ajayiherbalhome@gmail.com} we spoke on the issue i told them all that i went through and they told me not to worry that everything will be fine again once i used their herbal product, so they send it to me through courier service and told me how to use it, after 11 days of usage I went to see the doctor for test then the result was negative am the happiest woman on earth now. visit his website https://ajayiherbalhome.weebly.com for more information. Thanks to Dr. Ajayi

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Arie Lee
July 13th, 2021 at 2:27 am
Commented on: 190509

I was diagnosed with HSV for 8 years and i lived in pain with the knowledge that i wasn't going to ever be well again i contacted so many herbal doctors on this issue and wasted a large sum of money but my condition never got better i was determined to get my life back so one day i saw a post about Herbal Health remedies Foundation , i contacted Herbal Dr. Ajayi email {ajayiherbalhome@gmail.com} we spoke on the issue i told them all that i went through and they told me not to worry that everything will be fine again once i used their herbal product, so they send it to me through courier service and told me how to use it, after 11 days of usage I went to see the doctor for test then the result was negative am the happiest woman on earth now. visit his website https://ajayiherbalhome.weebly.com for more information. Thanks to Dr. Ajayi

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Arie Lee
July 13th, 2021 at 2:27 am
Commented on: 190509

I was diagnosed with HSV for 8 years and i lived in pain with the knowledge that i wasn't going to ever be well again i contacted so many herbal doctors on this issue and wasted a large sum of money but my condition never got better i was determined to get my life back so one day i saw a post about Herbal Health remedies Foundation , i contacted Herbal Dr. Ajayi email {ajayiherbalhome@gmail.com} we spoke on the issue i told them all that i went through and they told me not to worry that everything will be fine again once i used their herbal product, so they send it to me through courier service and told me how to use it, after 11 days of usage I went to see the doctor for test then the result was negative am the happiest woman on earth now. visit his website https://ajayiherbalhome.weebly.com for more information. Thanks to Dr. Ajayi

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Arie Lee
July 13th, 2021 at 2:26 am
Commented on: 190509

I was diagnosed with HSV for 8 years and i lived in pain with the knowledge that i wasn't going to ever be well again i contacted so many herbal doctors on this issue and wasted a large sum of money but my condition never got better i was determined to get my life back so one day i saw a post about Herbal Health remedies Foundation , i contacted Herbal Dr. Ajayi email {ajayiherbalhome@gmail.com} we spoke on the issue i told them all that i went through and they told me not to worry that everything will be fine again once i used their herbal product, so they send it to me through courier service and told me how to use it, after 11 days of usage I went to see the doctor for test then the result was negative am the happiest woman on earth now. visit his website https://ajayiherbalhome.weebly.com for more information. Thanks to Dr. Ajayi

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Arie Lee
July 13th, 2021 at 2:25 am
Commented on: 190509

I was diagnosed with HSV for 8 years and i lived in pain with the knowledge that i wasn't going to ever be well again i contacted so many herbal doctors on this issue and wasted a large sum of money but my condition never got better i was determined to get my life back so one day i saw a post about Herbal Health remedies Foundation , i contacted Herbal Dr. Ajayi email {ajayiherbalhome@gmail.com} we spoke on the issue i told them all that i went through and they told me not to worry that everything will be fine again once i used their herbal product, so they send it to me through courier service and told me how to use it, after 11 days of usage I went to see the doctor for test then the result was negative am the happiest woman on earth now. visit his website https://ajayiherbalhome.weebly.com for more information. Thanks to Dr. Ajayi

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Manchild Manchild
July 30th, 2019 at 7:18 pm
Commented on: 190509
MaxRack, and 10 minutes for each 255+120+320 = 695 (Last time was 225+120+315, but 2x before was 270+120+330. No failures on BS or DL, so can try heavier next time.)
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Jeff Chalfant
May 31st, 2019 at 3:56 am
Commented on: 190509
In regular shoes (nano 6) this time. Usually I lift without shoes or in lifting shoes when going heavy. 310 high bar ass to grass back squat (340m) 170 strict shoulder press (180m) 475 deadlift (pr for shod deadlift) This deadlift was a grind and as we deadlift in about a week I decided to leave it at 475. 955 total. (1010pr) 40/190/5’9”
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John Doody
May 19th, 2019 at 12:03 pm
Commented on: 190509
755lbs total BS:135,185,205(5)225(2),245,255 SP:95(5)115(3)135,145 DL:205,295(5)345,355 Everything felt off and wasn’t able to match last time
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Nathanael Akin
May 16th, 2019 at 1:51 am
Commented on: 190509
Today was NOT a heavy lifting day. Last time I did the CF Total was 03/19 where I set PRs in all three lifts. Today was not that day. BS-275 SP-165 (ties PR) DL-335 Total-775 (PR is 845) Some days are not PR days, but they're still important to do even if things feel heavy or "off". Glad I did it, because when I'm feeling a little more fresh, those weights will move easy. Today makes days like those possible.
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Mike Scott
May 15th, 2019 at 5:23 am
Commented on: 190509
Not ready for true 1 rep max's yet since knee is still not 100% after surgery and I'm still working off my de-conditioning but... BS: worked up to 225 and felt fine (knee was tender next day) SP: worked up to 135 DL: worked up to 250 and felt fine
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Igor Piltz
May 14th, 2019 at 9:20 am
Commented on: 190509
32 kg, 40 kg, 40 kg = 112 kg (247 lbs)
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Jeffrey Howard
May 14th, 2019 at 12:08 am
Commented on: 190509
295-105-335
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Douglas Junior
May 12th, 2019 at 9:02 pm
Commented on: 190509
SP - 59 kg BS - 139 kg DL - 129 kg
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Andrew Moultrie
May 11th, 2019 at 7:57 pm
Commented on: 190509
Squat- 195 Press- 100 Deadlift- 250 (out of plates, but prob wouldn’t have done more than 10-15 more) Total- 545
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Brian Rosenbaum
May 11th, 2019 at 6:06 am
Commented on: 190509
M/57/6'2"/177 Squat - 255# SP - 130 DL - 285 Total = 670 = 20# better than a month ago, but well off my PR
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Hank McKibban
May 11th, 2019 at 1:27 am
Commented on: 190509
300# bs (PR) 165# sp 370# dl (missed 400# x2)
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Jeremy Ho
May 10th, 2019 at 8:04 pm
Commented on: 190509
BS: 295 lbs SP: 155 lbs SL: 255 lbs
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Cy Azizi
May 10th, 2019 at 7:31 pm
Commented on: 190509
BS: 230 SP: 130 DL: 325 685
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Viktor Wachtler
May 10th, 2019 at 1:42 pm
Commented on: 190509
Squat 105kg high bar, atg. Strict press 60kg. Deadlift 150kg, hook grip. 315kg M 42/1.78m/77kg
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Tanmay Bhattacharya
May 10th, 2019 at 9:07 am
Commented on: 190509
Squat 120 kg, DB shoulder 28kg x2 DB, Deadlift 150 kg
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Dezert Sky Kiddoo
May 10th, 2019 at 4:28 am
Commented on: 190509
BS: 240 SP: 112 PR! By 5lb DL: 340 Total= 692 lb
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Natalie Dennis
May 10th, 2019 at 4:26 am
Commented on: 190509
BS: 125 SP: 55 DL: 125
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Matt Cairns
May 10th, 2019 at 4:14 am
Commented on: 190509
Squat 365 Press 175 Dl 415 Total 955
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Js Smith
May 10th, 2019 at 2:46 am
Commented on: 190509
BS 145#, SP 75, DL 165 = 385 Tweaked left knee so had to hold back a little. Dangit, would’ve had a new PR. 😤 My last one was 190119 BS 155#, SP 75, DL 155 = 385 (PR)
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Phill Kiddoo
May 10th, 2019 at 2:20 am
Commented on: 190509
225#/165/405
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Byron Hills
May 10th, 2019 at 2:18 am
Commented on: 190509
BS 285 lbs - PR SP 130 lbs DL 295 lbs - PR
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Jason Laliberte
May 10th, 2019 at 1:12 am
Commented on: 190509
DL 425lbs PR SP 175lbs BS 300lbs
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John Rossetti
May 10th, 2019 at 12:31 am
Commented on: 190509
54 YOM 5’6” 215 Squat 325- PR Deal Lift 315 Shoulder Press 145
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Michael Bishop
May 10th, 2019 at 12:13 am
Commented on: 190509
BS disqualified my son said I wasn't low enough SP 150 lbs DL 355 lbs
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Fermin Romo
May 9th, 2019 at 11:32 pm
Commented on: 190509
Squat 345 pr Press 145 DL 375
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Fermin Romo
May 9th, 2019 at 11:33 pm
865 CF Total
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Stacey Carpenter
May 9th, 2019 at 11:27 pm
Commented on: 190509
Not feeling well today took it easy on myself 5lbs less each move than current Total PR 185BS 85SP 235 DL
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Justin Du Four
May 9th, 2019 at 11:07 pm
Commented on: 190509
Back squat- 235 Shoulder press- 135 Deadlift- 275
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Shane Azizi
May 9th, 2019 at 10:37 pm
Commented on: 190509
Back squat: 355lb Press: 170lb Deadlift: 475 Total: 1,000lb Rx pr
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Kathy Glassman
May 9th, 2019 at 10:22 pm
Commented on: 190509
BS: 105 lbs PR SP: 65 lbs DL: 220 lbs PR Total: 390 lbs PR :-)
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Claire Fiddian-Green
May 9th, 2019 at 10:02 pm
Commented on: 190509
BS 165 lbs. SP 85 DL 265 (PR) Total 515 lbs. (PR) Any tips for getting over being spooked by getting stuck at the bottom of a back squat? I know I have more in me but as I approach the bar my mind tells me I don’t.
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Js Smith
May 10th, 2019 at 2:33 pm
Claire, try placing a bench, box, chair etc, that approximates the desired depth, behind you on the heavier reps. I have a knee that sometimes just gives out when things get relatively heavy. I’ve used this method for years to creep my weight limits up.
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Tripp Starling
May 9th, 2019 at 9:51 pm
Commented on: 190509
BS 215 SP 125 DL 290 Total 630 Jackie: 110 60 150 Total 320
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Spenser Smith
May 9th, 2019 at 9:41 pm
Commented on: 190509
BS 335 Press 160 DL 405 600, a PR!
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Spenser Smith
May 9th, 2019 at 9:41 pm
900- whoops
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Elliott Harding
May 9th, 2019 at 8:58 pm
Commented on: 190509
285. Just parallel. Next time, 290 and just break parallel. 155. Next time 157.5 345. Next time, 350. Belt used for all.
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Josh Nelson
May 9th, 2019 at 8:13 pm
Commented on: 190509
BS: 225 SP: 120 DL: 315 Total: 660
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Tim Driedric
May 9th, 2019 at 7:39 pm
Commented on: 190509
Back Squat- 350 Strict Press-170 Deadlift-410
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Gordon Lee
May 9th, 2019 at 7:05 pm
Commented on: 190509
Back squats 135lbs 10-10-10 Shoulder press 95lbs 5-5-5 Deadlift 135lbs 10-10 225lbs 3-3-3
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Taylor Kirk
May 9th, 2019 at 7:02 pm
Commented on: 190509
Squat-250 Press-125 Deadlift-295 670 total
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Sebastien Fitzpatrick
May 9th, 2019 at 6:19 pm
Commented on: 190509
1010lbs (PR!) BS: 405lbs SP: 145lbs DL: 460lbs(PR) My strict press is just stuck but, I'm in that 1k club now!!
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Tripp Starling
May 9th, 2019 at 9:53 pm
Congratulations!
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Claire Fiddian-Green
May 9th, 2019 at 10:02 pm
Yay!
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Js Smith
May 10th, 2019 at 2:34 pm
Wow! Congratulations!!
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Matt Zero
May 9th, 2019 at 6:14 pm
Commented on: 190509
BS - 325lbs OHP - 145lbs DL - 345 lbs
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Lucas Allan
May 9th, 2019 at 6:03 pm
Commented on: 190509
43/6'3"/200 sq355+pr180+dl385=920
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Michael Arko
May 9th, 2019 at 5:52 pm
Commented on: 190509
Hard for me to do max-anything alone with no bar rack. So I subbed something rather light but more up-tempo: 3 rounds of 21 deadlifts 15 front squats 9 push presses 100lbs bar 14:03 This was much more of a struggle than I expected. I fasted all day yesterday (which I do regularly) and I think that cut my power. I feel pretty good endurance but not much strength. Oh well, still a good bit of work.
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Jon Wilson
May 9th, 2019 at 5:30 pm
Commented on: 190509
In a 30 minute window Bs-275 Sp-185 Dl-365
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Reymond Kiddoo
May 9th, 2019 at 4:49 pm
Commented on: 190509
SP: 125 Bs: 225 DL: 355
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John Clarke
May 9th, 2019 at 4:42 pm
Commented on: 190509
BS: 225 SP: 105 DL: 290 Total: 620 190419: 215, 105, 285 = 605
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Nolan Melson
May 9th, 2019 at 4:36 pm
Commented on: 190509
Back Squat: 405lbs Shoulder Press: 185lbs strict. Deadlift: 495lbs Total: 1085lbs
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Nicole Deaver
May 9th, 2019 at 4:30 pm
Commented on: 190509
Back Squat: 195(5# PR) Shoulder Press: 75(PR) Deadlift: 230(PR)- out of plates Total: 500(5# PR) Happy to finally hit 500#!! It would’ve come sooner if I didn’t have such a weak Shoulder Press!
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Sebastien Fitzpatrick
May 9th, 2019 at 9:46 pm
My shoulder press is pretty weak too. I’ve tried adding dumbbell presses here and there.
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Claire Fiddian-Green
May 9th, 2019 at 10:03 pm
That’s amazing, Nicole!
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Js Smith
May 10th, 2019 at 2:34 pm
Wah hoo!!! Congratulations 🎉
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Jacob Daniel
May 9th, 2019 at 2:16 pm
Commented on: 190509
BS 385lbs SP 185lbs DL 500lbs
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Jim Rix
May 9th, 2019 at 1:53 pm
Commented on: 190509
BS 245# SP 110 Ran out of time...DL after work. 190310: 235-108-275# As an assessment, CFT is great. As a workout, not so much. I wish HQ would explain its programming occasionally. Seems doing this once/quarter would be enough.
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Matthew Aukstikalnes
May 9th, 2019 at 10:01 pm
100% agree.
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Jim Rix
May 10th, 2019 at 1:45 am
DL 300# CFT 655# 190310: 618 190120: 638 180103: 590 170104: 620 140116: 585
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Kyle Buchanan
May 9th, 2019 at 1:50 pm
Commented on: 190509
in kgs 160/73/201 434 kgs / 955lbs
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Conor McCue
May 9th, 2019 at 12:02 pm
Commented on: 190509
BS = 152 kg SP = 85 DL = 159 kg Bested the last max numbers!
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Ethan Money
May 9th, 2019 at 12:01 pm
Commented on: 190509
Back Squat - 285 lbs (+50) Shoulder Press - 110 lbs (+5) Deadlift - 275 lbs (+20) Crossfit Total - 670 lbs (+75) Goal was to get at least 650 lbs, now the goal for next time is 700 lbs.
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Reggie Finchmeister
May 9th, 2019 at 9:33 am
Commented on: 190509
Total 340kg = 749lbs Back Squat 130kg Shoulder Press 70kg Deadlift 140kg
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Rob Brown
May 9th, 2019 at 9:25 am
Commented on: The Skeleton
What I think would be an interesting addition to this short article is the beneficial effect that training/exercise has on the skeleton. Many might assume that running and lifting weights only benefits the CV system and muscles.
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Matthieu Dubreucq
January 26th, 2020 at 1:44 am

Some of the effect of weight training are better bone density.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2811354/

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James Rivington
May 9th, 2019 at 6:08 am
Commented on: 190509
BS - 140kg SP - 60kg DL - 200kg
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Kyungtaek Kang
May 9th, 2019 at 4:42 am
Commented on: 190509
안양공식인증지부 크로스핏힘 405 + 195 + 405 = 1,005lbs 45세/180cm/90kg/강경택 3월 14일 405 + 205 + 445 = 1,055lbs 4월 22일 345 + 185 + 405 = 945lbs
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Chris Sinagoga
May 9th, 2019 at 3:13 am
Commented on: 190509
Champions Club Scaling Notes: RANT: So every fall South Park runs a new season on Comedy Central. They used to do a big season and split it between the fall and spring, but now they just do the fall. They start in September and they usually give us about 8 episodes now (it seems, at least). They'll play the first week's episode and it's hilarious about PC Principal or 'Tegrity Farms or whatever, and it gets you hooked and ready for next week. You clear your schedule to make sure Wednesday at 10 pm has nothing but the couch on it, flip on channel 248, and you come to find out that Matt Stone and Trey Parker did not finish the episode in time to air. So you're pissed off. Then they play Fishsticks and all is forgiven. I give CrossFit my full confidence in programming and always will. But I'll be damned if that South Park comparison didn't cross my mind when I saw this come up. Really? Again? Did you forget you had to post a workout and this is the first thing that popped in your mind? Then I did it and maaaaaaannnnn my deadlifts felt good today! And my shoulder press. And my back squat. Just go with it, guys. These L-sits and handstands and static holds are really doing something for these slow lifts, for me, at least. Trust the process and trust the programming. You don't have to like it, but don't let boredom get in the way of what needs to be practiced. Play it by feel. Check last ones or the one before for specific scaling notes.
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Juan Acevedo
May 9th, 2019 at 2:47 am
Commented on: 190509
Intended Stimulus . Heavy day! Last time we did this (190419) we went OG. We went for it with full force. Today let's have a different approach, a different mindset. Let's try to improve on our previous performance. However do not focus on going heavier; pick a different aspect that will improve your performance. It could an improvement in anything: your build up strategy, your rest periods between sets, your mindset going into each lift, or a particular cue you find useful. Applying any of these lessons from your previous performance will move you forward. Progress is intentional and it is not only obtained by muscling more load. Check your notes from 190419 and see what you can improve today. If you don't have notes, let's change that today! Observing your performance and taking notes is one of those things that isn't sexy, but makes a big difference. Whatever the case, let's progress today! Option 1 For quality: Back squat, 3 reps Shoulder press, 3 reps Deadlift, 3 reps Option 2 For athletes learning how to squat, press, and deadlift. All done for quality. 5 sets 30 seconds goblet squats to a target 30 seconds rest 5 sets 30 seconds half-kneeling unilateral dumbbell press 30 seconds rest 5 sets 30 seconds single kettlebell deadlifts 30 seconds rest
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Eric O'Connor
May 9th, 2019 at 2:34 am
Commented on: 190509
The primary goal today will be to lift more than 190419, 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. When coaching this workout, in a group setting, 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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Steven Thunander
May 9th, 2019 at 12:54 am
Commented on: 190509
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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