Noooooo Erika, there is only one true coach at the Friday 6pm WOD. Listen, do you hear the Belgians calling…………..and the weather is perfect, so when you are finished come over for the workout 12 ounce lift and press, max smiles and laughs, AMRAP 3-4 hours, no there is a metcon for ya……….
Or you can dodge flying sarcasm, jump over obnoxious comments and still smile/laugh/and drink which is a better WOD than FRAN……either way, you win, plus I have pictures……
Dont make me put the Spidermonkey on ya
Crossfit Total is your 1 rep max back squat + your 1 rep max shoulder press + your 1 rep max DL. Add those three together and that is your Crossfit Total. Awesome benchmark WOD to see how you are progressing strength wise
BS – 275 (PR)
SP – 115 (did 5 reps at this weight 10 days ago and couldn’t even get 125 today = horrible)
DL – 365 (went after 405 and failed – next time)
Total – 755
Everybody read this article immediately. It was the introduction, description, and justification for the CrossFit Total.
I remember reading this on a cold winter morning the day it was released on the website. It represented a significant shift in CrossFit programming that came about by recognizing how important being strong is to completing metcons faster. Max Effort days (the 1-1-1-1-1-1-1/3-3-3-3-3-3-3/5-5-5-5-5 types of days) nearly doubled and CFT remains the only benchmark that measures weight lifted and not reps or times.
People who are new to CF don’t always appreciate this, but you are part of a growing, learning, evolving program. CrossFit has been around in a published form since about 2003. I started in 2005. In the time from 2005 to now we have seen the invention of the CrossFit games, an unfortunate number of Hero workouts added, the CrossFit total, a renewed focus on strength, CF Football, CF Endurance, the nutrition, rowing, gymnastics, and I think barbell and oly certs. There used to be 10 videos on the site and 10 affiliates. Now there are professional documentaries and over 1000 affiliates.
Sorry, just feeling nostalgic. And for a trip down memory lane, my old CrossFit Totals
770
795
835
880
All of these were suspect because I worked on the Hill and their crappy gym only had a smith machine for the squats. The real ones came after.
845
900
920
Now, I haven’t done a CFT since last November, and since then my DL has gone up 30lbs and my squat has gone up a bit as well. I won’t get 1000 until I can press more than a 3rd grade girl, but I’ll tickle it.
Aaron and Rich’s posts on their past performance on CFT brings out another good point:
In your first 3-6 months of Crossfit, you will see tremendous increases in WODs like CFT and benchmarks. If you adopt the diet after that intro period, you will see another large spike.
After that, it is slow, grueling, hard work to up your weight, lower your times, and up your rounds. The workouts don’t get any easier as you progress, they get harder – you’re ability to deal with that discomfort is what’s changed.
So you see Aaron and Rich with HUGE jumps in their CFT, and then it’s 5 lbs here, 10 lbs there. The same would go for benchmarks: 1 more round on Cindy, 10 more seconds on Fran.
For shits and giggles, I looked at my power output on Fran. I wanted to do power output instead of time just b/c if you compare my output to a shorter, lighter guy – even if we have the same time, I’m still putting out more power (this is mainly to make myself feel better).
Anyway, here’s a graph of my Rxd Frans from 4/10/2007-2/11/2009:
-Since 2007 my power output improved 300%
-In the last year, it’s only gone up 24.6%
-In 6 months 15%
-In three months 10%
So stay aware of this in your own performance, if you’re diet is tight and you’ve been doing this for a while, a PR is a PR. Celebrate that 5 extra lbs on the deadlift, you earned it.
P.S. You too can waste time on Power Output Calculations at:
Brian, you talked the gun out of my mouth, thank you. After todays performance I was thinking Seppuku was an option, but, all praise to the Power Calculator, I feel whole again. Thank you , thank you, thank you
Ok kids – I’ve been a long time gone. First off, congrats LeeAnn & Dave!
Next one is for you Brian – I am coming down for FGB but how the hell do I sign up for it?
And one more before I go….My dad asked me to pick up a bag of grass seed the other day. So here I am, armed with my weekly ad so that I know which one it is and the money to pay for it. What I saw in the ad and what I saw in real life were two different things. Granted, the ad did say “50 Pound Bag”….that never really registered until I saw that the 50 pounds was spread out into a bag that came up to my chest. Now most people would be worried about lifting this off the floor, getting it to their car etc. However, as a Crossfitter, I simply deadlifted the b*tch and threw her up in my arms. So here I am now…”just a girl”…standing in line holding a rather large 50 pound sack of seed. You can only imagine the looks I got as I stood in line (not compaining, not struggling to hold the bag, just standing there as if I did this stuff everyday). The best part was when I carried it out to my SUV, lifted the back door and just threw it in the back of my car like it was nothing. P-R-I-C-E-L-E-S-S! Again, I love you Crossfit and I heart you PCFers! Can’t wait to be back at the box for FGB!
Yo sister! I’m here. Going to the 5pm WOD and then to our HH…but I may be drinking diet coke. Didn’t feel so hot this morning and I have a wedding tomorrow!
it was physically painful to watch people do CFT this morning while I did rehab-approved tabata. I think part of today’s WOD was exercising zen patience with recovery. I just wanted to pick up heavy shit! Haha, but that said, there was some great lifting going on at the 9:30. Nice work guys!
BS- 265. Up 20# from last time
Dl- 355, just missed 365 and tried 5 more times and still didn’t get it. 10# increase.
Press- 145, close to 155. Same as last CFT.
I somehow always manage to get out of doing CrossFit Totals due to injury. Maybe I just know how much I suck at the really heavy stuff…
Anyway, I won’t make it in for this one, hoping that I haven’t permanently effed both of my shoulders again (those push-jerks this week were the death of me!).
On a side note…I left those annoyingly jingley black bracelets (about 12) on the couch the other day and have not seen them since. Anyone know where they are?
For you guys that are wondering about Fight Gone Bad IV on 26 September, we’ll have a registration page up shortly. Right now, everyone should plan on showing up, we ran 165 people through the WOD in 4 hours last year with less coaches, less equipment, and less space (we’ll use the back parking lot this year), so we’re not too worried about handling it this year.
We’d really appreciate if folks started donating on our page (aside from Vaughn…thanks Vaughn!!):
Mary (1st time trying this)
AMRAP in 20 min
5 Hand Stand Pushups
10 alternating one legged squats
15 pullups
6 1/3 rounds.
About 1/3 of the HSPUs were strict, the rest were kipping. I also wouldn’t say this was “intense,” I was working on just getting through it which was hard enough.
Back squat – 235 (10 lb PR)
Press – 95 – frustrating…went for 115 twice and didn’t get it, and then may have been kind of burnt and failed at 105
Deadlift – 285 (10 lb PR)
Total – 615
BS: 345 (just missed 365!)
SP: 185 (not a PR, but pain free so that’s good)
DL: 445 PR
Total: 975 PR
Know I can get 365 on BS especially with my leg still a little sore today. SP was good, 10 lbs below PR but pain free meant a lot! DL think I had another 5-10. all in all a good day.
This was my first CFT since joining PCF and it was brain-boggling/time-consuming to figure out which weight to start with and how to move up. It’s a small total compared to you monsters out there, but I am still pretty dang happy since all those numbers are PRs (first time I lifted more than what I weigh in the DL) and I generally felt like a total bad ass all day.
September 3rd, 2009 on 8:04 pm
yesssssssssss
September 3rd, 2009 on 9:36 pm
Crossfit Total+6:00 WOD= Perfect friday
September 3rd, 2009 on 10:04 pm
Can someone explain what crossfit total is for the newbies? And RM–max rep, I presume?
September 3rd, 2009 on 10:07 pm
CFt + 6pm WOD = perfect because Erika is coaching. Yeah, that’s right.
September 3rd, 2009 on 10:29 pm
Noooooo Erika, there is only one true coach at the Friday 6pm WOD. Listen, do you hear the Belgians calling…………..and the weather is perfect, so when you are finished come over for the workout 12 ounce lift and press, max smiles and laughs, AMRAP 3-4 hours, no there is a metcon for ya……….
Or you can dodge flying sarcasm, jump over obnoxious comments and still smile/laugh/and drink which is a better WOD than FRAN……either way, you win, plus I have pictures……
Dont make me put the Spidermonkey on ya
September 3rd, 2009 on 10:40 pm
Dan K
Crossfit Total is your 1 rep max back squat + your 1 rep max shoulder press + your 1 rep max DL. Add those three together and that is your Crossfit Total. Awesome benchmark WOD to see how you are progressing strength wise
September 4th, 2009 on 12:03 am
Woo Hoo!
September 4th, 2009 on 7:29 am
Hopefully, my thigh will be ready for some heavy stuff. May have to do just DL nad SP today. We’ll see
September 4th, 2009 on 7:29 am
Back Squat 125#
Press #70 (PB)
Deaqd Lift 165# (P)
September 4th, 2009 on 7:33 am
CrossFit Cleveland:
For Time
21-18-15-12
SDHP
Ring Dip
Wall Ball
Push Press
Row for Cal
24:36
Getting married tomorrow!
September 4th, 2009 on 7:34 am
PS – I miss PCF. There’s no place like home…
September 4th, 2009 on 7:58 am
Leann, we will celebrate you and Dave tonight at the 6pm 2 beer WOD, call someone for the group cheer. Good luck tomorrow, champagne anyone????????
September 4th, 2009 on 8:05 am
L DAWG!!!! I MISS YOU – I will stalk your life tomorrow and yes, Vegas Mike I agree.
September 4th, 2009 on 8:05 am
Back Squat – 105
Press – 60
Deadlift – 145
Having Brian tell me once again that I scare him when I Press – priceless….
September 4th, 2009 on 8:05 am
BS-145(PR)
SP-65
DL-205(PR)
Total-415
September 4th, 2009 on 8:06 am
BS – 315 (PR)..about time
SP – 155 (tied PR)..this was lame..thought I had more
DL – 405…beat by the end of the workout
TODAY – 875…had hoped for 900 but I know my technique and BS ROM is much better than it was in the early days.
04/09 – 855
12/08 – 800
11/08 – 685
September 4th, 2009 on 8:45 am
BS 255
SP 135
DL 375
Total 765
Today sucked!
did less on all three than i have in the past few months
Time for a full weekend of rest and beach
September 4th, 2009 on 8:48 am
BS 165 (pr)
SP 80
DL 225
Total 470
4/09 355
5/09 430
September 4th, 2009 on 8:53 am
Congrats, Leanne and Dave!
September 4th, 2009 on 8:55 am
BS: 175 (pr)
SP: 85
DL: 155
CFT: 415 (pr)
L-Dawg! I miss your LIFE! Have fun tomorrow at the wedding!! Sis and I will be thinking about you!!
September 4th, 2009 on 8:56 am
ha… oops that DL was 155 which makes my CFT 515 and still a PR
September 4th, 2009 on 8:56 am
again, 255, and I need to stop going to the morning WODs so I can think better when I post
September 4th, 2009 on 9:03 am
BS – 275 (PR)
SP – 115 (did 5 reps at this weight 10 days ago and couldn’t even get 125 today = horrible)
DL – 365 (went after 405 and failed – next time)
Total – 755
September 4th, 2009 on 9:06 am
BS 185
SP 85
DL 245
Total 515
Not really max efforts. Trying to avoid being to sore for 5K tomorrow.
September 4th, 2009 on 9:28 am
squat: 345
press: 175
deadlift: 410
total: 930
September 4th, 2009 on 9:58 am
Everybody read this article immediately. It was the introduction, description, and justification for the CrossFit Total.
I remember reading this on a cold winter morning the day it was released on the website. It represented a significant shift in CrossFit programming that came about by recognizing how important being strong is to completing metcons faster. Max Effort days (the 1-1-1-1-1-1-1/3-3-3-3-3-3-3/5-5-5-5-5 types of days) nearly doubled and CFT remains the only benchmark that measures weight lifted and not reps or times.
People who are new to CF don’t always appreciate this, but you are part of a growing, learning, evolving program. CrossFit has been around in a published form since about 2003. I started in 2005. In the time from 2005 to now we have seen the invention of the CrossFit games, an unfortunate number of Hero workouts added, the CrossFit total, a renewed focus on strength, CF Football, CF Endurance, the nutrition, rowing, gymnastics, and I think barbell and oly certs. There used to be 10 videos on the site and 10 affiliates. Now there are professional documentaries and over 1000 affiliates.
Sorry, just feeling nostalgic. And for a trip down memory lane, my old CrossFit Totals
770
795
835
880
All of these were suspect because I worked on the Hill and their crappy gym only had a smith machine for the squats. The real ones came after.
845
900
920
Now, I haven’t done a CFT since last November, and since then my DL has gone up 30lbs and my squat has gone up a bit as well. I won’t get 1000 until I can press more than a 3rd grade girl, but I’ll tickle it.
September 4th, 2009 on 10:00 am
Oh, here is the article
http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl
September 4th, 2009 on 10:16 am
I haven’t done heavy squats in a while or heavy DL, so this will be fun to see where I stand compared to the last time I did CFt.
September 4th, 2009 on 10:43 am
Aaron, you are being hard on yourself, 5th grade at least. You need to join the Friday 6pm WOD to increase your CFT, that is the key.
September 4th, 2009 on 10:47 am
I’d have liked to do a CFT, but due to Cleveland location that could not happen
Annie
between 10:50 and 11:15 as my timer was not nearby.
rest
4 rounds 10 OHS and 10 pushups
September 4th, 2009 on 10:51 am
Aaron and Rich’s posts on their past performance on CFT brings out another good point:
In your first 3-6 months of Crossfit, you will see tremendous increases in WODs like CFT and benchmarks. If you adopt the diet after that intro period, you will see another large spike.
After that, it is slow, grueling, hard work to up your weight, lower your times, and up your rounds. The workouts don’t get any easier as you progress, they get harder – you’re ability to deal with that discomfort is what’s changed.
So you see Aaron and Rich with HUGE jumps in their CFT, and then it’s 5 lbs here, 10 lbs there. The same would go for benchmarks: 1 more round on Cindy, 10 more seconds on Fran.
For shits and giggles, I looked at my power output on Fran. I wanted to do power output instead of time just b/c if you compare my output to a shorter, lighter guy – even if we have the same time, I’m still putting out more power (this is mainly to make myself feel better).
Anyway, here’s a graph of my Rxd Frans from 4/10/2007-2/11/2009:
http://spreadsheets.google.com/pub?key=tzo9yAX4bj2TLMGMteAZEIg&oid=1&output=image
So for comparison sake:
-Since 2007 my power output improved 300%
-In the last year, it’s only gone up 24.6%
-In 6 months 15%
-In three months 10%
So stay aware of this in your own performance, if you’re diet is tight and you’ve been doing this for a while, a PR is a PR. Celebrate that 5 extra lbs on the deadlift, you earned it.
P.S. You too can waste time on Power Output Calculations at:
http://www.performancemenu.com/resources/powerOutput.php
This is only really good for big guys to make themselves feel better.
September 4th, 2009 on 10:59 am
Brian, you talked the gun out of my mouth, thank you. After todays performance I was thinking Seppuku was an option, but, all praise to the Power Calculator, I feel whole again. Thank you , thank you, thank you
September 4th, 2009 on 11:10 am
1 RM Back Squat – 155 (PR)
1 RM Press- 65
1 RM Deadlift- 185 (PR)
Total 405
September 4th, 2009 on 11:23 am
Total
September 4th, 2009 on 11:25 am
Whoops – note to self, don’t work and play on the same PC
Congrats, LeeAnn and Dave!!!
September 4th, 2009 on 11:34 am
I’ve posted this before, but to echo Brian’s point, my Fran Times went something like this:
18:57 2005
13:32 2005
9:14 2006
7:12 2006
4:39 2007
3:58 2008 (First Month at PCF)
3:28 2008
3:08 2009
So that’s improvements of 5 min, 4 min, 2 min, 2.5 min, .65 min, .5 min, .3 min. Now, I would be very happy with a 9 second improvement.
September 4th, 2009 on 11:54 am
Good points Brian/Aaron. Thanks!
DF Pete, where you at?! Hungover?
September 4th, 2009 on 12:37 pm
Ok kids – I’ve been a long time gone. First off, congrats LeeAnn & Dave!
Next one is for you Brian – I am coming down for FGB but how the hell do I sign up for it?
And one more before I go….My dad asked me to pick up a bag of grass seed the other day. So here I am, armed with my weekly ad so that I know which one it is and the money to pay for it. What I saw in the ad and what I saw in real life were two different things. Granted, the ad did say “50 Pound Bag”….that never really registered until I saw that the 50 pounds was spread out into a bag that came up to my chest. Now most people would be worried about lifting this off the floor, getting it to their car etc. However, as a Crossfitter, I simply deadlifted the b*tch and threw her up in my arms. So here I am now…”just a girl”…standing in line holding a rather large 50 pound sack of seed. You can only imagine the looks I got as I stood in line (not compaining, not struggling to hold the bag, just standing there as if I did this stuff everyday). The best part was when I carried it out to my SUV, lifted the back door and just threw it in the back of my car like it was nothing. P-R-I-C-E-L-E-S-S!
Again, I love you Crossfit and I heart you PCFers! Can’t wait to be back at the box for FGB!
September 4th, 2009 on 12:40 pm
Vegas Mike,
Where is the 12 oz. WOD later?
September 4th, 2009 on 12:47 pm
285-135-365 CFT 785
September 4th, 2009 on 12:54 pm
Jkett,
12 oz WOD starts at 6pm at Eleventh!
September 4th, 2009 on 12:58 pm
Bs- 195 (pr)
Sp- 90
Dl- 190
Total-475
I know it is sad that my bs is more than my dl… Oh my
September 4th, 2009 on 12:58 pm
Sally!
Yo sister! I’m here. Going to the 5pm WOD and then to our HH…but I may be drinking diet coke. Didn’t feel so hot this morning and I have a wedding tomorrow!
September 4th, 2009 on 1:07 pm
BS 125
SP 65
DL 175
CFT: 365
September 4th, 2009 on 1:15 pm
it was physically painful to watch people do CFT this morning while I did rehab-approved tabata. I think part of today’s WOD was exercising zen patience with recovery. I just wanted to pick up heavy shit! Haha, but that said, there was some great lifting going on at the 9:30. Nice work guys!
September 4th, 2009 on 1:28 pm
GREAT job Liz on the BS!
Alisha, come back! Miss you! PS that’s hilarious.
September 4th, 2009 on 1:34 pm
“Excuse me while I whip this out”
1 beer on me tonight for the first person that gets the movie this quote is from.
September 4th, 2009 on 1:38 pm
BS- 265. Up 20# from last time
Dl- 355, just missed 365 and tried 5 more times and still didn’t get it. 10# increase.
Press- 145, close to 155. Same as last CFT.
Total: 765 up 30# from last time.
September 4th, 2009 on 1:43 pm
I somehow always manage to get out of doing CrossFit Totals due to injury. Maybe I just know how much I suck at the really heavy stuff…
Anyway, I won’t make it in for this one, hoping that I haven’t permanently effed both of my shoulders again (those push-jerks this week were the death of me!).
On a side note…I left those annoyingly jingley black bracelets (about 12) on the couch the other day and have not seen them since. Anyone know where they are?
THANKS
September 4th, 2009 on 1:53 pm
DF – blazing saddles…keep one cold for me for my return
September 4th, 2009 on 2:14 pm
DF Pete and Rich – “where all the white women at?”
September 4th, 2009 on 2:17 pm
DF Pete,
Rich googled it. I get his beer.
September 4th, 2009 on 2:17 pm
Bs 155#
press 80#
dl 175#
total = 410
September 4th, 2009 on 2:17 pm
Awkward workouts:
http://awkwardworkouts.com/
September 4th, 2009 on 2:30 pm
I agree. No way Rich knows Blazing Saddles, where as I own it and can recite it. “It’s Twue, it’s twue!”
September 4th, 2009 on 2:45 pm
Emma,
I’m pretty sure I saw Scott swipe your bracelets and bolt for the door.
I was going to stop him but I know better than to come between that man and his “accessories”.
September 4th, 2009 on 2:50 pm
haha, I like how I can’t answer a question without being called out.
Although for good reason..totally googled it. I am cheap and bored. Sue me.
September 4th, 2009 on 3:02 pm
“Your gun is digging into my hip.”
September 4th, 2009 on 3:39 pm
For you guys that are wondering about Fight Gone Bad IV on 26 September, we’ll have a registration page up shortly. Right now, everyone should plan on showing up, we ran 165 people through the WOD in 4 hours last year with less coaches, less equipment, and less space (we’ll use the back parking lot this year), so we’re not too worried about handling it this year.
We’d really appreciate if folks started donating on our page (aside from Vaughn…thanks Vaughn!!):
https://www.rapidreghost.com/fgb/php/frpage.php?frID=26681
September 4th, 2009 on 3:40 pm
Jkett,
Ace Ventura!!!
September 4th, 2009 on 4:03 pm
Happy wedding to Dave and my sister from another mister, LeeAnn!
BS 195
SP 90 (PR)
DL 245 (lifted in Crash’s honor)
CFT: 530
September 4th, 2009 on 4:44 pm
What time will the FGB fundraiser be on that Saturday?
Congrats LeeAnn and Dave!
September 4th, 2009 on 4:44 pm
330(PR)-165(PR)-385 = 880 (090904)
295-160-405 = 860 (090408)
275-145-360 = 780 (090306)
300-155-360 = 815 (081208)
270-145-350 = 765 (081103)
265-135-335 = 735 (081008)
September 4th, 2009 on 5:06 pm
Congrats leeann and dave!!!!
September 4th, 2009 on 6:14 pm
I just did CFT about 6 weeks ago. Same score this time but different break down.
DL: 295 (PR)
Press: 105
BS: 205 – my squat sucked today.
Total: 605
Mary (1st time trying this)
AMRAP in 20 min
5 Hand Stand Pushups
10 alternating one legged squats
15 pullups
6 1/3 rounds.
About 1/3 of the HSPUs were strict, the rest were kipping. I also wouldn’t say this was “intense,” I was working on just getting through it which was hard enough.
September 4th, 2009 on 6:18 pm
Crossfit total: back squat-press-deadlift
315-165-505 = 985 total
that’s right 505 on the DEADLIFT!!! PR baby!!!
September 4th, 2009 on 6:36 pm
Congrats to Dave and LeeAnn. If there was an ETF for wedded bliss, Dave, I’d go long.
BS: 265
SP: 140
DL: 345 all PRs
CFT: 750
Previous CFT was 645 (215, 125, 305)
September 4th, 2009 on 6:37 pm
Back squat – 425
press – 175
deadlift – 455 (not my day on the deadlift)
total – 1055
September 4th, 2009 on 6:55 pm
Thanks kassi!! Awesome deadlift today!!!!
September 4th, 2009 on 7:54 pm
BS: 290 ish
Press: 135
DL: 345
September 4th, 2009 on 7:54 pm
BS: 315 (PR)
SP: 135
DL: 345 (PR)
CFT: 795
September 4th, 2009 on 7:57 pm
BS: 160
Press: 75
DL: 205
Total: 440
September 4th, 2009 on 8:03 pm
Back squat – 235 (10 lb PR)
Press – 95 – frustrating…went for 115 twice and didn’t get it, and then may have been kind of burnt and failed at 105
Deadlift – 285 (10 lb PR)
Total – 615
September 4th, 2009 on 8:09 pm
BS: 215
PRess: 115
DL: 265
Total = 595
September 4th, 2009 on 8:28 pm
905 total
September 4th, 2009 on 8:38 pm
BS-170(PR)
SP-70
DL-205
Total-445
September 4th, 2009 on 9:08 pm
BS: 285
SP: 145
DL: 405
Total: 835
September 4th, 2009 on 9:13 pm
BS: 345 (just missed 365!)
SP: 185 (not a PR, but pain free so that’s good)
DL: 445 PR
Total: 975 PR
Know I can get 365 on BS especially with my leg still a little sore today. SP was good, 10 lbs below PR but pain free meant a lot! DL think I had another 5-10. all in all a good day.
Scott Q….great job bro! Monster DL!!!
September 4th, 2009 on 10:28 pm
Press: 90(PR)
BS: 205(PR)
DL: 250(PR)
Total: 545(PR)
September 5th, 2009 on 1:08 am
BS: 125 (PR)
Press: 75 (PR)
DL: 205!!! (woohoo! finally broke 200) It was ugly, but it happened.
Total: 405
September 5th, 2009 on 8:29 am
BS = 115
Press = 55
DL = 140
CF Total = 310
This was my first CFT since joining PCF and it was brain-boggling/time-consuming to figure out which weight to start with and how to move up. It’s a small total compared to you monsters out there, but I am still pretty dang happy since all those numbers are PRs (first time I lifted more than what I weigh in the DL) and I generally felt like a total bad ass all day.
September 5th, 2009 on 9:23 am
bummed I missed a great day, but happy to be spending time with my step daughter.
September 5th, 2009 on 9:55 am
BS: 385
Press: 185 (PR)
DL: 375 (PR)
CF Total: 945
Lots of room to grow on the DL.
September 5th, 2009 on 10:33 am
I’m weak:
BS 255 (PR)
DL 305
SP 175 (PR)
CFT 735
September 5th, 2009 on 11:30 am
BS: 245
Press: 155
DL: 345
CF Total: 745
Booo
September 5th, 2009 on 12:07 pm
BS: 345
Press: 165
DL: 430
CF Total: 940
This is my baseline, time to set some goals and make some PR’s
October 31st, 2009 on 8:02 pm
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