CrossFit South Brooklyn

Established 2007

“CrossFit Total”

Posted on

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

Please read "The CrossFit Total" by, Mark Rippetoe courtesy of the CF Journal

Post best lift for each exercise and total to comments.
compare to 1.1.09

Malc DBThr

Malcolm S, Dumbbell Thrusters

Classes are at normal times today, 9am, 10am, 11am and 12pm.

Primal Quest 2010
Calling all SBKers: We challenge you to join each other for 6 weeks of clean eating! Take advantage of your "new year, new start" motivation to dial in your diet with the support of the community. All those interested in participating should attend the kickoff meeting on Sunday, January 10 at 1pm where Coach Margie will discuss the "rules of engagement," help set personal goals, offer advice and (optional) take body measurements.

The Quest will run from January 10 to February 21. Those of you who stick to the plan will be eligible to enter a raffle for some sweet prizes.

______________________
Mikko Salo does 08 Games "Fran" CrossFit

Comments

  3. Happy New Year to all. Rita and I are in for the primal challenge. She won’t be back for the meeting but I will be. My primal workouts down here are surfing. What a burner!

    Be always at war with your vices, at peace with your neighbors, and let each new year find you a better man.” – Ben Franklin

  5. In for Primal!

    Also have a couple of friends who are interested in the program. I am always out pimpin’ CFSBK.

    on the health front – I am almost well enough for Crossfit. Be back soon!

  6. Had to do sumo style deadlift for the total but the numbers were the same as they would have been for a regular deadlift.

    Back Squat: 215 (pr by 15 lbs)Press: 130 (pr by 5 lbs)Deadlift: 325 (pr by 5 lbs)

    CF Total: 670

    Thanks for the help Shane!

    Will try again in about six months when I am 100% healthy and will break 700.

    800+ by January 1st, 2011

  7. I’m in for primal!

    CFT = 635 (tied old PR)BS = 225, 235, 245 (f)SP = 95, 100 (f), 100 (f)DL = 275, 305 (PR!), 320 (fail – hitched it up)

    press is a little frustrating because i got 95×3 a couple days ago, but everything else felt good. first time doing the CFT with only three attempts per lift and with margie and david holding me to correct form. old me certainly would have counted that last DL but i’m glad i had her to check it.

    next time i’m going for over 650.

  9. First CF total = 445

    BS = 135 (PR by 20)SP = 105 (PR by 5)DL = 205 (PR by 5)

    DL holding me back, as usual. But, progress…

    Are vegetarians banned from “primal challenge”, Margie?

  10. @Management: I’m always recruiting!

    First Crossfit Total: 580Backsquat: 165 (ugh)Press: 130 (10 pound PR with more to spare)Deadlift: 285 (tied a PR)

    Frustrated with the backsquat, was 15 pounds under a PR from October. That lift probably needs some dedicated practice.

    Happy with the press. Bar felt light even at 130.

    Glad to match the deadlift PR. I want 300 soon, but the last couple exposures have been challenging. Hopefully that’s back on track.

    I’m in for and excited about Primal Quest. Diet’s been a mess lately.

  11. CFT: 445

    BSQ: 165Press: 80DL: 200

    Failed at 170 BSQing which suckedFailed at 220 DLing, did an extra one at 210 so 220 is in the near future

    Awesome work Sarah!

    Totally in for the Primal Challenge! Bring it on!!

  12. My First Crossfit Total: 372

    BSQ: 145Press: 57Deadlift: 170

    Press is suuuch a goat, grr! I’m totally in for the primal challenge.

  13. great lifting with paulie and gabrus today.

    squat (high bar): 270(pr)press: 150(pr)deadlift: 365total: 785

    last year my total was 720, all my lifts are up. squats are +25, press +15, deadlift is +25

    I am on the fence about the primal thing, but I am very interested in trying the zone to see how that affects my performance.

  14. CrossFit TotalMy first…and a great way to start out the year!

    LBBS: 145 (PR)Press: 67 (PR)Deadlift: 165 (PR)TOTAL: 377

    Hmm…I’m seriously considering the primal quest. I need to get my diet back on track one way or another.

  15. 435

    bsq: 120, 135, 145press: 80, 83deadlift: 195, 215(f), 210(f)

    I’ve done 215 before, but I was all by myself, and it was quite ugly, I’m sure. Still, I was feeling very wobbly about this whole thing today. I got pr’s on both the press and the squat, but I had only a very vague sense of what my max might be on the squat, and I could have done more. I guess on paper it’s ok, but I’m still not happy. I just feel like it could have been better if I weren’t so out of sorts.

  17. Squat: 315Press: 160Deadlift: 395

    Total: 870

    I am dissapointed in today’s press and deadlift. I missed at 170 on the press, which was a previous PR, and 420 on the dead, which was a previous pr. I also missed 405 on my last dead attempt which I thought was a “safe” number for me.

    I had pr’d my squat at 315 and probably should have just been happy with that. My last attempt (at 320) was a miss and left me pretty spent. I totalled at well over 5 x BW, so I guess I’m pretty happy at that. 900+ next time.

    Anyone know what the rest periods are like at a powerlifting meet?

  18. CrossFit Total

    This was my first CF Total.

    Back Squat: 325, 360, 385 (PR)Press: 175, 185, 200 (PR)Dead Lift: 455, 475, 505 (Fail)

    Total: 1060

    I know that there are those who don’t believe, but it is all about the short-shorts!

    I am looking forward to an awesome year at CFSBK and to getting stronger with all y’all!

  19. I agree w/ Becca, great way to start out the new year:

    HBBSq: 70-75PR-80F(but then I came back and did 80, just not for points)Press: 50-53-55PRDeadlift: 100-105PR-112F

    For a total of 235.

    Deadlift was the worst because it was last and because I hate it. Back squat was good, even though I had a mind-fail on the last one. Until today I’ve been squatting in the 50s and I realized I’ve been shortchanging myself. Press was the best effort, in terms of fighting through a sticking point. Great lifting with Asta!

    I am also excited about this primal challenge, though I may change my tune after Margie lays down the rules. What about dairy? More importantly, what about beer? Might need to stock up now, just in case…

    If you are out in the city tonight, give a call/text: three 4 seven three 4 two 6 three 3 five 🙂

  20. Also my first Crossfit Total.

    CFT: 530

    Squat: 190, 205 (pr), 210 (pr)Press: 75, 80 (pr), 82 (fail)Deadlift: 220, 230 (pr), 240 (pr)

    My goal was to get 525 today and I’m very happy I beat that. It was also nice to PR on every movement. What a fantastic way to start the year!

    Great lifting with Deb. Thank you David and Margie for helping us figure out warmup and starting weights.

    Katie–you are a true bad ass.

    And, I am so ready to go PRIMAL!!!

  21. Also my first Crossfit TotalLBBSQ:115,125F,125PRPress:60,70F,67FDL:170,180,185FTOT: 365

    Nice to have a baseline. Really happy with the 2 PRs. Press is something I want to work on.

    Always great lifting with Jess. Congrats on all 3 PRs!

    Thanks coaches for all the help and info.

  23. I have been out town and off the internet for about 10 days and am just catching up on reading everyone’s numbers, seeing all the WODs I’ve missed and hearing about the Primal Quest. It’s all so exciting! I can’t wait to get back to CFSBK and see everyone. Happy New Year!

  24. CrossFit Total:

    BSQ: 335, 350, 365 (PR by 25lbs)Press: 150, 162 (PR by 2 lbs), 170FDeadlift: 415, 435 (PR by 10lbs), 455F

    Total: 962

    Thanks to Jeremy for giving me some great coaching tips and encouragement. I was happy to hit PRs across the board but would have been happier with more of a jump on press and deadlift. I’m looking to get over a 1,000 next time.

  25. CFT (first one)-905

    BSQ- 315Press-185Deadlift-405

    deadlift matched old PR everything else was below a PR. I wanna break that 1000 mark, but i guess I need to actually start showing up and dialing in my diet.

    that being said, I am on an early flight tomorrow for all inclusive drinking int he dominican for 5 days.

    WHoops

  27. warm-up:500m row

    CrossFit Total:BSQ 240×1, 255×1, 265FPress 120×1, 125×1, 130FDeadlift 325×1, 340×1, 350F

    255(PR)+125(=PR)+340(PR)=720 PR

    great lifting today, everyone!

  29. sorry to be missing CFT. I missed it last year due to my SF trip too. maybe i can make this up when i get back.

    wod today at cf east bay

    12-9-6

    Deadlift/Push Jerk

    rx’d weight was 315/165

    push jerks were cleaned from the floor, no racks.

    haha.

    I did 225/115

    I was going to do 225/95 but Max said I should do 115. whine.

    16:02

    first round deadlifts unbroken, push jerks 6/3/3

    then 6/3, 3/3/2/1

    then 6, 3/2/1

    the 115 wasn’t as hard as I thought it would be but it was still pretty damn hard.

    best time rx’d was 5-something.

  30. CFTotal = 382 (messed up writing it on the board.. awesome)

    LBSQ: 140 (pr)Press: 62 (pr)Deadlift: 180 (pr)

    Re: Primal Challenge, strong consideration. Curious as to how this would affect my diet seeing as the only “meats” I eat are fish/dairy.

  33. Today’s testing was interesting. I feel these are the times when the box becomes slightly competitive, which is great in moderation. Moderation is key. Everybody was pushing hard. Nice.

    I PRd in all three. Which makes me think I haven’t been pushing as much as I should be. Nice to have a checkpoint like this.

    HBBS: 145, 160, 175Press: 115, 120, 125 (fail)DL: 225, 240, 245

    Total: 540

    My last two meals have been Asian noodles (ramen, bun). Good lord I am not up for the Primal Challenge. GOOD LUCK CHALLENGERS.

  34. Fantastic work today to all today. Lovely to meet Luisa and coach so many of the ladies.

    Very smoothly run!

    Re: Primal Quest1) The date is posted incorrectly. We will run it from Jan 10-Feb 21.

    2) Vegetarianism and primalness: that’s tough. If you are strictly ovo-lacto, then you’re only real source of protein can come from eggs. Soy is not primal. While I’m a great lover of eggs, I don’t think it’s wise to rely on them as your only source of protein. You just won’t get enough. (Plus, it’s not really egg season.) I think it is necessary to incorporate some other animal protein in order get on the primal wagon. Asta, I think you’ll be ok with fish, if you are willing to eat a lot of it.

    We’ll go over all the ins and outs of how to succeed during the 6 weeks. While there will be basic guidelines to adhere to, we’ll also individualize your goals.

    My advice if you’re on the fence is to at least come next Sunday and get the details. Remember, this is a 6 week experiment. It’s not the rest of your life. Have fun with it!

  35. Wow, what impressive numbers! Katie, you’re great athlete!

    >> Anyone know what the rest periods are like at a powerlifting meet?

    Certainly, Mr. Fox. Two minutes if there’s no other athlete lifting. Then you get another minute to attempt your lift.

    There’s no upper limit for the rest periods, however the International Powerlifting Federation does not allow more than 12 lifters in a group. So, depending on the numbers of competitors and the skills of the spotters, you need to wait approx. 8-12 minutes before you can attack the barbell again. The longest rest period I’ve ever experienced during a competition was 40 minutes.

  36. Made up the CFT on January 7, 2010Posting here so it’s easier to reference in the future.

    6:15 PM – Activation, Movement Prep, WarmupMovement Prep (15 minutes)Dirty Dozen Warm-UpLight Rowing (500m @ 16SPM)PNF stretching of hamstrings (miserable)

    7PM – WorkoutCrossFit Total: 890lbs (pr)

    BacksquatWarm-up: 45×5, 135×3, 225×2, 275x1Work: 305, 325, 345f

    PressWarm-up: 45×5, 95×3, 115x2Work: 140, 146 (pr), 150 (pr)

    DeadliftWarm-up: 135×5, 225×3, 315x1Work: 385, 415, 425f

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