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CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Kevin is "feeling it"

New CFSBK Shirt by John C!
Permission to Fail
Eat This! (again!)

Reader Comments (29)


Regarding your post yesterday about waiting to learn how to kip until you got 20 strict pull-ups. This is admirable but not necessary nor significantly beneficial. Kipping pull-ups have their time in place in Metcon WODs where all we're concerned with is work output. The Kip creates horizontal momentum at the hips then transfers it into vertical movement allowing you to use more muscles to get yourself over the bar.You could easily continue working on your goal to 20 strict pull-ups during warm-ups or post workout while taking advantage of the more efficient and effective kip during workouts.To put it another way, i could say, i'm not going to do push presses or push jerks until i can BW press but i would be doing myself a disservice by not taking advantage of these total body movements.If you look at the numbers yesterday, only one person (not naming any names) got over 20 strict pull-ups on their first attempt and we have lots of strong kippers and strong people in general.

In Summary:1. Learn to kip and have fun with it2. Get 20+ Strict Pull-ups3. Brag about it on the blog.
July 28, 2008 | Unregistered CommenterDavid Osorio
Back Squat: 240, 255 pr, 260 prShoulder Press: 124, 140 (tied pr), 145 failedDeadlift: 340, 360 pr, 370 pr

Total: 770 pr

I beat my last total by 45lbs, my back squat pr by 10 and my deadlift pr by 15. It felt great... really great. Going into class, I figured there was no chance to pr after the 200 squats from yesterday. So much with needing more rest theory (although yeah, still going to do that... eventually).

Thanks to everyone for the support. There were a lot of pr's set today, it was great to see.
July 28, 2008 | Unregistered CommenterErik K.
Oh darn! I was going to ask when the next CFT would be.

July 28, 2008 | Unregistered CommenterAJ
This was my first crossfit total.Back Squat - 185, 205, 235Shoulder Press - 135, 145, 155Deadlift - 215, 265, 300

July 28, 2008 | Unregistered CommenterPatrick
back squat-165/175/185push press-100/105/107.5dead lift-190/235/250

total- 542.5

PR's all around. It was a good day.
July 28, 2008 | Unregistered CommenterMike
Press, not Push press, mike.
July 28, 2008 | Unregistered CommenterDavid Osorio
first CF total

bsq: 145/155/165(f) (155 is my pr)press: 75/80/82.5(f) (80 is my pr)dl: 195/205/210(new pr)

total: 445

matched two old prs, one new. wish i could have lifted more

did some kip work8 unbroken is a new pr

did some random stuff2 500s on the C22x10 push ups2x1 min planks

erik - congrats on the new total! you ROCKED it!
July 28, 2008 | Unregistered Commenterstephanie
Squat 280,300,320(pr)Press 140,160(f),155(pr)Deadlift 340,360,380(pr)

Total: 855

Best thing about tonight -Erik's pure elation at making his lifts
July 28, 2008 | Unregistered CommenterCharmel
Wow! I am SO impressed with everyone's numbers!!!

You guys are animals!!
July 28, 2008 | Unregistered CommenterMargie
My second CFT

SQ - 165 (tied PR)Press - 120 (PR)DL - 210 (PR)

Total 495

Beat my previous CFT by 20lbs.
July 29, 2008 | Unregistered CommenterRobert
Great work on the Total everyone! Good to see all those PR's
July 29, 2008 | Unregistered CommenterKent
total - 552.5

bs- 180p- 107.5dl- 265 (pr)

total = 552.5

i have said this countless times but i love working out with everyone at CFSBK!! i dont think i would have made half the progress i have if it weren't for the support of all of you great people!! Mike awesome work with your dead lift! Erik i swear your positive vibes helped me get that 5 extra pounds, thank you very much!! also awesome getting 15 lbs past your PR you animal.

have a great day everyone!
July 29, 2008 | Unregistered Commenterjohn c
great blog.....



we need one of those bars with the huge ball weights on it!
July 29, 2008 | Unregistered Commenterjohn c
I'm currently stranded in an incredible small town where there are more cows than humans. No gyms or sports grounds - Only cornfields and woods. So I was forced to do this:

# 10 minute up hill run# 6 minute down hill run# three rounds ofreverse Push Ups 6Squats 15Sit Ups 20# Run in an easy pace back to the venue where we're shooting.

David, thank you so much for your advice. It's always appreciated. I didn't see the kip issue in the way you do it. But I've to admit it makes a lot of sense, so thanks for setting me straight. Will work on that as soon as I found a tree which could be an appropriate alternative to a pull up bar.

Erik, congrats on your new pr's. Especially your DL is getting more and more awesome!

Stephanie, your DL effort is pretty impressive, too. Even for powerlifting standards.
July 29, 2008 | Unregistered CommenterAndy
Great work everyone!Love seeing (PR) behind numbers. It's a testament to the work you all put in day in and day out, week in and week out. You are all an amazing collection of athletes and if this trip has done anything it has cemented that fact in my mind. We've had an absolute ball training out here and meeting some incredibly generous and wonderful people but every day we check this blog and think about you all and how much we miss our home (CFSBK) and our family (you). Can't wait to get back and train with you guys.

We decided to stay in Sacramento an extra half day yesterday to do a little more training because, well frankly, I wasn't going to leave town without flipping a big f*cking tire. So we stopped by Chip's former protege Camilo's new spot Midtown Strength & Conditioning before heading on to Chip's for a little tire flipping/beating.Now, we really didn't think we were going to workout at Camilo's but the second we pulled up to his spot we KNEW we were going to get in on the workout. The place is an athlete's paradise with more weights/bars/racks than there is time in the day to lift. The place even has a 30 yd lane of astroturf for tire flipping/sled pulling. It was an amazing workout, in an incredible space with Grade-A coaches/athletes. If you ever find yourself in Sacramento you owe it to yourself to check it out.We then hit Chip's for one last workout of joint mobility & tire flipping. Margie takes to it quite naturally. Me, not so much. I did however love the tire flipping and we will have some within the next week of our return to BK. I swear on my unborn children. Or something.It's more fun than miniature golf.Now we're in wine country about to spend a day living the good life and doing a little R & R.

Work Hard, Eat Well, Rest Hard.

If anyone is still reading this (sorry, brevity isn't one of my gifts) there is one thing that really hit me this weekend and I think can benefit us all as athletes in the gym and individuals in our lives and that is simply: Take risks. Push yourself to go harder and bigger than you think you can. Use that last set of 7 singles to find something you didn't know you had in you. Use that last minute or 30 seconds of a met con to find out just how far you can really go. This isn't just about putting up numbers. It's about facing fear and self-doubt and shattering your own expectations of yourself. It's about making the voice that says "I can" louder than the voice that says "I can't."So go ahead and blow your own mind. Let your workouts and physical feats be more than just an expression of your capacity. Let them be testament to your character.Can't wait to see you all this weekend.

July 29, 2008 | Unregistered CommenterShane
"Helen" as RX'd


Major problems running in Midtown.

Major problem doing pull-ups next to someone who doesn't know how to share a bar.

July 29, 2008 | Unregistered CommenterAllisonNYC.
Wow Shane, that was a cool post and all, but I just like picking up heavy things.
July 29, 2008 | Unregistered Commenterjeremy
sq 265 (pr)press 160 (pr)dl 315 (pr)

740 (pr)


July 29, 2008 | Unregistered Commentersteve


used 1 pood (actually a 35# DB)

Also started the 100 day Burpee Challenge I saw on the Mainsite. today was day 16, so i had to catch up all the missed days. 1 set of 16, set of 15, set of 14 and so on.

Several things i noticed;Burpees suckThank God today was not day 71, for exampleBurpees suckI'm glad i did the missed days in reverse orderBurpees suckI'm glad i did this after the WODDid I mention that Burpees suck?
July 29, 2008 | Unregistered CommenterRobert
Forgot to mention that I still can't kip, so my pullups were a combination of strict and jumping. Also, the people at NYSC didn't look to happy about some little sweaty guy waving a 35# DB over his head.
July 29, 2008 | Unregistered CommenterRobert
Robert: I'd be happy to help you learn how to kip.
July 29, 2008 | Unregistered CommenterAllisonNYC.
Thanks Allison.

Learning the Kip is number 1 on my list of CF goals (at least that is what i tell myself).

I won't be in tomorrow or thursday, but will try make it this weekend.
July 29, 2008 | Unregistered CommenterRobert
Did my first Helen today for a time of 10:50. I used a 55# db because my gym doesn't have any kettelbells. The people chugging away on the treadmills and the ones doing sets of db curls looked at me like I was crazy, but this was an incredible workout.
July 29, 2008 | Unregistered CommenterPatrick
Very inspiring post, Shane.

Three rounds ofRun from bench to corn harvesterPull Ups 6 (strict)

Plus three rounds ofPush Ups 10Leg raises 10
July 29, 2008 | Unregistered CommenterAndy
Oh, David, I had to do the Pull Ups in a strict way because it doesn't seem to be here any fixed bar that I could use for the kipping version. I'm afraid this must wait until I'm back to Berlin.
July 29, 2008 | Unregistered CommenterAndy
Did a little backtracking to make up the Total today:

Back Squat235-255(PR)-260(PR)



Total: 750

I'm psyched I finally surpassed 140 on the press, I've been stuck there for months, but it was still a fight.

Anyone up for doing the 15K in Prospect Park during the day tomorrow? I honestly DREAD doing this, but figure that exactly why it should be done.
July 30, 2008 | Unregistered CommenterKent
leg raises?
July 30, 2008 | Unregistered CommenterAllisonNYC_23/5'2/127
235/130/305 = 670

July 30, 2008 | Unregistered CommenterAdam
235 (PR) / 135 / 305 (PR) - 675.
July 30, 2008 | Unregistered CommenterChris H

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