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CrossFit Total

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

Post total to comments
compare to 10.25.08

Accessory Work
100 Burpees for time


Who's in for Ice Skating tomorrow?
When: Friday, January 2, 6-9pm
Where: Wollman Rink, Prospect Park http://www.prospectpark.org/ice_skating
Cost: $5 for skating; $6.50 for Skate rental.
Contact margie@crossfitsouthbrooklyn.com for more info.

January Paleo Month Starts today! Who is in and what are your guidelines?

Reader Comments (13)

We're Downstairs today.

Hooray for heat and heavy lifting.
January 1, 2009 | Unregistered CommenterDavid
Boz says hello. He put us through some paces today. team workout, three people, run (400m?), 75 c/j, 75 pullups, 75 weighted lunges (same weight as c/j), 75 burpees, run. I only had 1 other teammate so I we only did 50 reps each. 21:00-something.

now I am fully destroyed. But breakfast of champions awaits!

January 1, 2009 | Unregistered CommenterSameer Parekh
245 + 135 + 340 = 720. last total was 685, so pretty happy with this!
January 1, 2009 | Unregistered Commenterpaul
Back Squats: 255, 285 (pr), 290FPress: 125, 135F, 135FDeadlift: 365, 390F, 385FTotal: 775 (pr)

After my 3rd deadlift attempt, I tried 385 lbs. again and got it, beating my 382 pr from Tuesday. Had it counted, I would have had a 795 total, so next time I'm shooting for at least 800. Now I've just got to get my press back up to around my 140 pr.

Anyway, a few pr's to start the new year. I'm very pleased.
January 1, 2009 | Unregistered CommenterErik K.
Total:BSQ: 142Press: 72DL: 204418Everything it down from before. But considering it's new year's day and the lyceum was running a steamy 20 something degrees, I am not too upset.

Power clean practice 5x372,77,77,80,80

tomorrow i'll tackle 100 burpees.

great work tonight sarah and shane.
January 1, 2009 | Unregistered CommenterMargie
BSQ 255Press 135 (PR- FINALLY!)DL 275 (PR)Total 665

Up about 25 points since last total.

Good lifting today Erik and thanks for encouraging me on my DL.

100 burpees for time 7:45.
January 1, 2009 | Unregistered CommenterP$
BSQ: 205, 220, 230(PR)Press: 125, 130F, 130FDead: 305, 315F, 310F

Total: 660

100 Burpees for time: 6:45

Very happy about the BSQ PR, i think i have 240 in me. I need to get my deadlift back up, i'm down 15 lbs from my previous best.

Burpees were fun. First 50 unbroken then basically unbroken but a little slower thereafter.

January 1, 2009 | Unregistered CommenterDavid
Backsquat: 195Press: 130 (PR)Deadlift: 235

100 burpees in 13 minutes something. Not the best time, but hey, 100 burpees!
January 1, 2009 | Unregistered CommenterMichael Rose
oh yeah100 burpees in 11:11I hate burpees, end of story
January 1, 2009 | Unregistered CommenterErik K.
My first total that I did under the watchful eyes of CF coaches. And I screwed up.

Back Squats 220; 270; 315(f)Shoulder Press 3@95; failed 125 twice and called it a dayDeadlift 225; 315; 405(f)

Being a weak presser is something I can live with, but I'm really disappointed by my squat and deadlift. So I need to punish myself and will join the caveman gang for a month full of Paleo meals.

Many thanks to Jeremy for helping loading the barbell. Also thanks to Grant for spotting.

100 Burpees in 8:something.
January 1, 2009 | Unregistered CommenterAndy
Squat: 345, 355F, 355FPress: 185F, 175, 185FDL: 445, 495F, 495FTotal: 965

I have work to do, but I feel like I have a starting point at least.

100 Burpees for time - 6:02
January 1, 2009 | Unregistered CommenterJeremy
starting paleo challenge and have recruited 3 of my teammates - they are all pretty excited.

my major cheat is coffee. i allowed myself to drink it (black though, of course) during paleo november and i'm going to allow it now. i definitely decreased consumption though in november and will try to keep the coffee to a minimum now.

also started the 100 day burpee challenge w/ my teammates yesterday. 20+ ruggers all in a row in prospect park for the inaugural burpee. we'll see who's still standing in april...

looking forward to cfsbk in 2009
January 2, 2009 | Unregistered Commenterstephanie
We did Fight Gone Bad on New Year's Eve at Harbor City Crossfit (Melbourne Florida).

What a great box and great crew of people. It is very much like South Brooklyn. The place is huge, probably 5000 sq feet.

FGB - 225 (Down from 233 in September)

Disappointed with my score but I have 2 alibis. My left shoulder is really shot so I backed off on the presses when it started going numb and I had dropped a bottle of wine on my foot which made things like box jumps and just standing in general a lil painful.

I'm doing the paleo challenge. Yesterday was my first day with no sugar and I felt very much like a junkie who was fiending for a fix. Luckily, I was trapped in an airplane and having Anne next to me stopped me from getting chips and a pepsi.

I will be allowing black coffee and Chocolate milk (my post workout recovery drink). It should be interesting since triathlon training begins again on Monday so I'll be doing a lot more swimming, biking and running. My pre workout meals have always been heavily carb (bread, pasta, etc)based so we'll see how I am able to perform without that stuff.

Now I have to find my knee pads, elbow pads and helmet for this evenings attempt at ice skating.
January 2, 2009 | Unregistered CommenterRob M.

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