Sunday 091101
1000/1700
Rxd
Skill work Tabata Style
Tabata Pullups
Tabata Med Ball Cleans
Tabata Ring Dips
Tabata Double Unders
The Pack
Tabata Double Unders
Tabata Pullups
Tabata Med Ball Cleans
Tabata Ring Dips
Post total number of reps per skill to comments.
Athlete Note: If you suck at Double Unders, do them first. If you are good at Double Unders, do them last.
1100/1800
Crossfit Total
1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift
Post loads to comments.
Compare to 090904.
20 comments for this entry:
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Photos
November 1st, 2009 on 11:22 am
Paul – can you have Lauren send me an email about what and who she recommended for my elbow inflammation?
Lessons learned: when dodgeball and beer pong cause inflammation, it can’t be a good sign.
My email is Richstaley@gmail.com
November 1st, 2009 on 12:08 pm
boom goes the dynamite.
Check yo email
November 1st, 2009 on 12:41 pm
I was crushing the pullups until I got a non-trivial rip in my left hand. I always feel like Santiago from Hemingway’s Old Man and the Sea when this happens: my good hand performs admirably, while my left hand betrays me.
Pull-Ups: 63
Med Ball Cleans: 62
Ring Dips: 29
Double Unders: 143
Total: 297 (not Rx’d – ring dips were questionable)
I think I’m actually going to swallow my pride and scale ring dips the next time I need to to a bunch of them.
November 1st, 2009 on 1:40 pm
Pull-Ups: 44
Med Ball Cleans: 61
Ring Dips: 40
Double Unders: 142
Total: 287 rx’d
November 1st, 2009 on 1:41 pm
DF Pete,
Call me so we can figure out the Caps game tonight. 908 797 7480.
November 1st, 2009 on 2:20 pm
CFT
Squat 375
Press 195
DL 430
TOTAL 1000
-Definitely went for 440 1st on the DL to try and beat Scott by 5 lbs but failed; next time Scott.
November 1st, 2009 on 2:43 pm
CFT: 285, 145, 350= 780
November 1st, 2009 on 2:49 pm
CFT
Back Squat: 145 (PR +20)
Press: 80 (PR+5)
Deadlift: 155
Total 380 (20 less than last CFT)
November 1st, 2009 on 3:05 pm
Nice work this morning everyone. Chris posed the best question I’ve gotten in my short time as a PCF coach: “Alison, what do I use to clean up blood?”
November 1st, 2009 on 3:41 pm
Hey guys,
Could anyone use a quarter of a keg of Yuengling? I’m guessing it’ll last another two days and I have no desire to drink anymore…
Thanks to everyone who came last night. I should have some pretty awesome pics uploaded soon
Sharon
November 1st, 2009 on 7:07 pm
254 scaled like you wouldn’t believe…
November 1st, 2009 on 8:24 pm
CFT: 345-155-405=905
Notes, in no particular order: 405 was 95% the way up, and then my shoulder exploded. This was my first time above 900 since coming to PCF. Milk works. Yes, Siddarth, I’ll go do some metcon now.
November 1st, 2009 on 8:48 pm
CFT
Back Squat – 150
Press – 65
Deadlift – 190
Total: 405
All three were PRs. Thanks for all the advice and encouragement, Boston Mike!
November 1st, 2009 on 9:15 pm
64 PU
45 MBC
25 RD
144 DU
278 RX’d.
November 1st, 2009 on 9:28 pm
CFT
Back Squat – 365
Press – 205
Deadlift – 425
Total – 995
First CFT since 11/2008.
November 1st, 2009 on 10:13 pm
294 (ARD) worked more on MetCon tonight. Need to do more Med Ball Cleans… my legs were a burnin’!
November 1st, 2009 on 10:27 pm
CFT – 285, 165, 375 = 825
November 4th, 2009 on 10:12 am
The Pack
55 Tabata Double Unders
40 Tabata Pullups (blue band)
37 Tabata Med Ball Cleans
41 Tabata Ring Dips (blue band)
173
June 11th, 2010 on 8:02 pm
[...] to comments. You have three attempts after warm-ups on each lift to set a 1 rep max. Compare to 091101. No comments for this entry [...]
June 14th, 2010 on 7:11 am
[...] CrossFit Total 1RM Squat 1RM Press 1RM Deadlift Post total load to comments. You have three attempts after warm-ups on each lift to set a 1 rep max. Compare to 091101. [...]