Friday 091030
PCF Seminars:
Paleo/Zone Cooking with Alison McConnell, Nov 7, 1:30-4:30pm. Click here to register.
Gymnastics Seminar with Rupert Egan, Nov 14, 5:00-7:30pm. Click here to register.
Crossfit Total
1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift
Post loads to comments.
Compare to 090904.
We’ll be having this same WOD Sunday at 1100/1800 if today is your rest day and you want to make it up.
78 comments for this entry:
Leave a Reply
Photos
October 29th, 2009 on 10:18 pm
Random question, has anyone used Beyond the Whiteboard for tracking performance?
October 29th, 2009 on 11:28 pm
Alli,
Could you bring Spider Monkey’s halloween items to the box today or tomorrow? Let me know what times works for you (aaron.kozuki at gmail).
October 30th, 2009 on 6:38 am
i tried Beyond the Whiteboard. I didn’t like it. I signed up for the trial, and decided to cancel after a few days. They gave me back my money no problem.
October 30th, 2009 on 7:56 am
“The total that shall not be named”
BS – 1 inch from parallel for a PR (An extra inch doesnt really matter right? I mean, that’s what I have always heard Vegas Mike say at bars)
SP – WEAK… i have regressed to that of a 8 year old boy from the 12 year old I was last month.
DL – WEAKER…even angry chick music didn’t let me lift up heavy sh*t. Like the Cher music we listened to this morning, “I wish I could turn back time”
I am officially withdrawing my application for clydesdale status. Please except my sincerest apologies. Spider monkey, don’t hurt me.
October 30th, 2009 on 8:45 am
730 (PR)
BS-285 (PR)
SP-135
DL-315
Always nice to PR on your birthday!
October 30th, 2009 on 8:49 am
Abi and Joe: I plan to make the WL shoe order later this morning. Are you in? If so, what size?
October 30th, 2009 on 8:53 am
Rich, really? You’re not going to post your numbers? From what I can gather, if your press was “weak” and your deadlift was “weaker,” then you actually deadlifted less than you pressed.
October 30th, 2009 on 9:08 am
BS – 295
SP – 135
DL – 385
CFT – 815
Nice 60 lbs improvement from last month. But if Rich’s shoulder press is equivalent to that of an 8 year old boy, then mine is still somewhere around a 5 year old.
October 30th, 2009 on 9:24 am
HAPPY BIRTHDAY JUSTIN!!!!!
October 30th, 2009 on 9:31 am
BS – 235 (PR)
SP – 135 (PR)
DL – 325 (PR)
CFT – 695
I definitely need to work on my back squats more. I was 10lbs over my previous 1RM, however I think taking one day each week to do some heavy squats should help.
October 30th, 2009 on 9:41 am
haha..Chad, I just wanted to be mysterious and have to make you stalk my blog.
Also, your gravitar reminds me of my presses this morning..not pretty.
Happy bday Justin.
October 30th, 2009 on 9:51 am
BS – 165 (PR)
SP – 70 (PR)
DL – 225 (PR)
CFT – 460
October 30th, 2009 on 9:55 am
BS – 195
SP – 80
DL – 235
CFT- 510
October 30th, 2009 on 10:08 am
Dave- I have a beyond the whiteboard account and stopped updating it because it wasn’t possible to put in a wod that PCF created vice CFHQ. You can input all of the lifts and benchmarks, but not the METCONS PCF coaches create because PCF isn’t signed up to input their wod’s on that site.
That said, I really liked it because you can compare yourself to any crossfitter across the country and can compare scaling options.
October 30th, 2009 on 10:08 am
Happy Birthday Justin!!!
October 30th, 2009 on 10:09 am
I know it looks like I’m only lifting 55lb, but it’s actually a picture of me doing box jumps while holding a bar with two people hanging on the ends. They were cropped out.
October 30th, 2009 on 10:17 am
Justin:
I left you an email…Check it out…
October 30th, 2009 on 10:27 am
BS: 235
SP: 125
DL: 405 (PR)
CFT: 765
For a 0530 CFT, I was fairly happy with the results. Felt good overall and probably could have gone higher on BS and DL if we hadn’t run out of time. Shoulder strength is something that I need to work on.
October 30th, 2009 on 10:34 am
Wiz-
About to make the shoe order (need to make it by 11:15 to ship today). Are you in? I thought you wanted a pair of 10.5s, but I couldn’t find an email from you. Please confirm.
October 30th, 2009 on 10:39 am
Happy Birthday Justin!!! CFT for your birthday?! Lucky man.
October 30th, 2009 on 10:48 am
BS = 130 PR
SP = 60 PR
DL = 155 PR
CFT = 345 PR
Notes from Newbie-Land
This one goes out to the Newbies like me (not yet 5 months in) who have these little revelations every now and then, and feel the need to share just to see if anyone is thinking the same thing. This week I had one. Now, you CFV’s (veterans) might think this is elementary, but it was an eye-opener for me. Here it is: it is OK to drop your bar. Now, of course, no one should EVER drop a naked bar or a bar adorned in metal plates alone.
But, back to my revelation…I have always been one to strive to gently put down whatever it is that I pick up. (I also feel a need to pick up after others when I am done picking up after myself, but that is a whole other discussion on OCD.) I actually realized this week that I had been gauging what I would try to lift by whether or not I thought I could get it back to the rack. So, one bold Tuesday morning this week, I couldn’t get my ass-end back up so I dumped a BS. This was an odd new sensation. Immediate release of frustration! Whiped away! So, what next? Try again! And, again, I dumped the bar. But, wow! I got a PR that day because it finally clicked that I didn’t actually have to get it back to the rack if I couldn’t.
Moving forward to this morning’s CFT. For the first time ever, I dropped a DL. I suddenly realized that “Hey, this takes a lot of energy to put back down properly”. I even asked Brian if it was ok to drop it before I did it. Silly, but true…
Up until now, I had somehow associated all the bar dropping around me by CFV’s as a sign of bad-ass-ness. As if they had picked up enough weight worthy of dropping. I also figured that I did not fall into that bad-ass-ness category.
So, for the wrap-up of my week of revelation…I dropped bars this week, and in doing so, moved my PRs in all exercises.
We last did CFT exactly 8 weeks ago today. I moved my BS by 15#, by SP by 5#, and my DL by #15.
What is the message? How about this: do not limit yourself by what you THINK you might be able to do. Go ahead and DO it, then see if you could. You will amaze yourself!
TGIF
October 30th, 2009 on 10:50 am
BS – 165
SP – 95 (PR)
DL – 185
CFT – 445
This is the same total as last time. I somehow managed to transfer 10 lbs from the deadlift to the press.
October 30th, 2009 on 10:55 am
Great post Christy!
October 30th, 2009 on 10:59 am
365
145 back squat
65 press
155 DL
October 30th, 2009 on 11:13 am
Awesome post Christy. This is just one more thing that falls into Aaron’s category of, “be comfortable with being uncomfortable,” and it sounds like you found that spot this week. Nice work.
If Dave had his way, he would ditch 2 pood KB’s from the top of the swing, but Brian would quickly boot him out of the box. Point being that it’s cool to ditch when you have to – that means you’re working at your capactiy – but it’s still tricky business. Just be mindful of your environment.
October 30th, 2009 on 11:16 am
390
BS-135 (PR)
SP-80 (PR)
DL-175 (PR)
October 30th, 2009 on 11:20 am
It was a good morning of PR’s. I hadn’t lifted anything above 125# on DL since I hurt my back in June. More of a mental block. Go heavier then you think you can!
October 30th, 2009 on 11:28 am
According to that Seattle CF Athletics Skill Level Chart….
for an Intermediate Athlete (Level 2) :
SP-0.5*BW, DL-1.5*BW, BS-1.5*BW –> CFT-3.5*BW
for an Advanced Athlete (Level 3) :
SP-0.75*BW, DL-2*BW, BS-2*BW –> CFT-4.75*BW
Do these numbers make any sense at all coaches ?
My BW is 145, so I should be aiming for 3.75*BW ~ 540 CFT
P.S: There are no guidelines for Back squat, that was my approximation (less than equal to DL)
October 30th, 2009 on 11:29 am
CFT
BS 285 PR
SP 135 (have done 145 x 2, so dont know what happened)
DL Failed on 405, 395 and as far as i am concerned
life in general
Today Sucked!
October 30th, 2009 on 11:32 am
First time doing CFT:
Back Squat: 165
Press: 115
Deadlift: 235
Total: 515
I added these up this morning on the whiteboard as 415. Either my math is horrible, or my memory of what I lifted this morning is. I’m going with the former.
October 30th, 2009 on 1:10 pm
Rich
you dont need the “extra inch” if you have horsepower, which judging by your CFT results (and your strange dance moves) is a quality you lack. Lets just say, there is hope for you and by the way, application denied……
October 30th, 2009 on 1:12 pm
And one final party reminder
Halloween Party
Sharon’s house: 917 N Ivy St, Arlington VA (4 blocks from PCF)
9 pm til whenever
Rsvp by clicking on my name. There will be booze, pong, flip cup and prizes for costumes
October 30th, 2009 on 1:17 pm
CFE: 560
Back Squat: 205 (pr)
Press: 95 (pr)
Dead lift: 260 (pr).. probably could have gone heavier
October 30th, 2009 on 1:24 pm
Hey Sharon, are you having a halloween party tomorrow? I didnt realize. (couldnt resist…)
Rich, Sorry you forgot how to lift…maybe some beer will help you remember
October 30th, 2009 on 1:28 pm
Hahaha. Thanks Paul. I’ve got big promises from Vegas regarding a pretty hysterical costume so want to be sure people are there as witnesses
October 30th, 2009 on 1:30 pm
Jesus….I hope your roommate is ready…
October 30th, 2009 on 1:40 pm
BS: 315 (PR; up from 305)
SP: 170 (down from 175)
DL: 315 (down from 325)
CFT: 800
October 30th, 2009 on 1:42 pm
Who is Jesus’ roommate? Sharon? Learn something new everyday.
October 30th, 2009 on 1:52 pm
I didnt put a comma, so therefore “Jesus” was not the subject
October 30th, 2009 on 2:04 pm
Abi et al: At my name is Mark Rippetoe’s Basic Barbell Strength Standards, which gives weights for all movements with corresponding levels.
When we have pull-up and/or ring dip WODs, I stare at this for a good two hours to remind myself that I’m advanced in all of these lifts and that pull-ups and dips are just stupid movements anyway. Helps the ego.
October 30th, 2009 on 2:14 pm
Christy – great post, keep up the good work.
Rich, why don’t you sack up and do the make up on Sunday so you can reduce your seven excuses to four or five?
October 30th, 2009 on 2:27 pm
Thanks for the encouragement Vaughn, LeeAnn and Jay. Just stay clear from the rear next time we do BS!
October 30th, 2009 on 2:28 pm
Christy – I go through the exact same thing. Ditching is an unnatural act. Especially when you have been trained for 15+ years to not drop whatever it is you are carrying because it is extraordinarily expensive and you will be in deep deep doo-doo if it breaks.
(note to self – barbells with rubber plates are OK to drop. really….)
Tuesday’s ditch session on all those back squats was a revelation for me too.
October 30th, 2009 on 2:37 pm
Justin,
Sorry I have been swamped here for the last couple of days. I have not had an opportunity to try a pair of shoes so I can’t join in the group order right now. Sorry I failed to get back to you.
Chris
October 30th, 2009 on 2:43 pm
K-Dawg – your list is depressing. Do you have a branch ready for the party?
October 30th, 2009 on 2:54 pm
Abi,
For most people a deadlift of 2 times body weight is a lot easier than a back squat of 2 times body weight. I would think if the deadlift was set at 2 times body weight then back squat would be something like 1.5 or 1.75 times body weight.
We do have quite a few folks at PCF who squat more than they deadlift. As someone who has always sucked at squats, I’ll never understand how that works.
October 30th, 2009 on 3:30 pm
I think I found a theme song for some of you. Who wouldn’t like dancing to a song entitled to “Bacon is Good for Me.”
Click my name above to get to the website and then scroll down to the song.
October 30th, 2009 on 3:43 pm
If I had a quarter for everytime I was told to “stay clear from the rear”…
October 30th, 2009 on 4:33 pm
Kassi,
Thanks for the wonderful link. I have stared at it a good couple of hours thinking my DL/Squat are Novice/Int but my Press/Bench is not way below “Untrained”
I am going in hoping to get 540-560 CFT (First CFT since foundations) today, lets see how this goes….
Steve,
I wish I can have any lift @ two times BW …
But I figured ROM on DL is smaller than Squat, hence you can lift more weight on DL than Squat….But this can be totally retarded logic
October 30th, 2009 on 4:35 pm
IS way* below “Untrained”
October 30th, 2009 on 4:41 pm
Dizzle- branch ready to go. They won’t know what hit them.
Abi- well maybe your maybe you can just factor in your mad DJ skills and compare them to Brian’s. That’ll make you feel better instead of the chart. You gotta find something.
October 30th, 2009 on 5:15 pm
Your logic is right Abi. You should be able to DL more than you squat. A deadlift of 2 times bodyweight is Ok but nothing special. You’ll see guys at Globo Gym blowing that away. I would think 2.5 times bodyweight is a better target for advanced athletes.
October 30th, 2009 on 5:59 pm
350
Back Squat – 120
Press – 65
Deadlift – 165
October 30th, 2009 on 6:45 pm
385-115-365: 765 total
October 30th, 2009 on 6:46 pm
285. Back squat
October 30th, 2009 on 6:57 pm
CFT on 9/5/09: Before I started September Foundations
BS:95
SP:55
DL:135
Today:
BS:130
SP:55
DL:155
October 30th, 2009 on 7:25 pm
So…
BS: 265 PR
SP 175 PR
DL uhm…275
Is it odd that my back squat is almost equal to my dead lift? I think I’m doing something wrong. The other two lifts felt good though. Thanks to Aaron and the other coaches for the powerlifting seminar several many months ago.
October 30th, 2009 on 7:38 pm
CFT….
BS: 335 (PR)
SP: 165
DL: ……505 SUCKERS!!!
for a CFT of 1005!!! Very happy that I broke 1000 and repeated my DL of 505. And PRed on the back squat.
October 30th, 2009 on 7:44 pm
BS: 385
Press: 190 (PR)
DL: 395 (PR)
CFT: 970 (PR)
only 30 lbs to go…
@Scott Q: Congrats on breaking 1000 on the CFT! Awesome work!
@DF Pete: Great work today. Your squats were perfect.
October 30th, 2009 on 8:09 pm
BS = 145 (PR)
Press = 75
DL = 205
CFT = 425
Scott Q, nice – I’m sure it was the hot, new kicks you were wearing.
October 30th, 2009 on 8:15 pm
Lynette – the red kicks were def the key! Just call me dorthy from now on!
October 30th, 2009 on 8:27 pm
My approximations bang on target !!
BS = 205 (PR)
Press = 85 (PR)
DL = 265 (Its again a PR !..!)
CFT = 555 @ BW=145 –> means a factor of 3.85
I think I just earned my pint of beer
Justin great work and thanks for the energy !!
October 30th, 2009 on 8:28 pm
BS – 170
Press – 85
DL – 200
Total – 455
All new records last CFT 410 I think it was the new shoes
October 30th, 2009 on 8:39 pm
BS: 360 (PR)
SP: 185
DL: 405
Total: 950
Great Squat day, decent shoulder day (just missed a PR), awful DL day. I was 40 pounds under my DL best. Felt a slight twinge, tired at the end, and just didn’t have it today.
Great job Chris K on the monster squat. And great job Scott Q. 505 is a FREAKISH deadlift! Probably courtesy of Sidharth’s slap!
October 30th, 2009 on 8:43 pm
Squat 295 (didn’t test the knee to much)
Press 135
Deadlift 415
Thanks for the shoes, Vaughan. Did you notice that they are actually size 10?
October 30th, 2009 on 8:50 pm
BS = 145
Press = 75
DL = 175
CFT = 395
October 30th, 2009 on 8:55 pm
BS: 225/235/245(pr)
SP: 95/105(pr)/115(f)
DL: 275/315/325(pr)
CFT: 245+105+325 = 675
October 30th, 2009 on 9:01 pm
BS:155
SP:85(pr)
DL:230
CFT=470
October 30th, 2009 on 9:18 pm
BS – 170(PR)
SP – 70
DL – 225 (PR)
465
October 30th, 2009 on 9:49 pm
BS: 305 PR
SP: 165
DL: 405
CFT: 875
Getting ever closer to breaking 900…finally felt good breaking 300 on the squat
October 30th, 2009 on 9:56 pm
BS: 315 (down from 335)
SP: 155 (push)
DL: 315 (down from 385 at the hopper two weeks ago)
CFT: 785 (down 70 from Apr)
bad today will post about it in my blog tomorrow.
October 30th, 2009 on 11:19 pm
BS – 315
SP – 145
DL – 395
CFT – 855
Shoulders i the form of HSPU’s and pressing are my extras that I am working on for now so hope those numbers go up. In addition, i will be adding deadlifts to that list as well.
October 31st, 2009 on 5:18 am
BS – 145
SP – 70
DL – 195
CFT – 410
October 31st, 2009 on 8:02 am
BS: 200
SP: 90
DL: 240
CFT: 530
Although it was a bad lfting day for me (down from my last CFT), it was an interesting and fun evening at the box! Shout out to Alli who killed this after not lifting for the last so many months.
October 31st, 2009 on 11:13 am
Yaaaaay CFT!! First time lifting much weight since, oh, July. I waited to post until this morning so as not to kinx myself, but after a heavy dose of ice and fish oil last night, I’m pain-free this morning. So that was delightful. As was lifting with Sal-dog. “NOW I GET A PUPPY!!” ha. And nice work Scott! Glad you didn’t rip your arms off on that dead lift.
BS: 200
SP: 80 (barely)
DL: 220 (took this one easy after everything else)
CFT: 500 (down from 550)
October 31st, 2009 on 11:13 am
that would be “jinx”
October 31st, 2009 on 2:04 pm
BS: 205
SP: 85
DL: 275
Total: 565
October 31st, 2009 on 2:25 pm
Back Squat: 225
Press: 105 (PR)
Deadlift: 280
Total: 610
Down five pounds from 9/4/09, and I’m actually happy it wasn’t down more than that. Have been mostly sidelined from anything heavy for the last few weeks.