Aug 2, 2009

MONDAY 090803

CrossFit Total

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

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Iron Major CFE

This weeks's drills and WODs. Execute twice during the week.

4 Running drills:
Stable Arm Drill x 3
Carioca: 3 x 10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3 x 10 each
Wall Drill: 3 x 20 on each leg

1x through of:
4 x 1min 30sec repeats @ 98 cadence
1 drill (choice)
1 x 6 minutes @ 93cadence

7 comments:

upty03 said...

CF Total--

BS: 325
SP: 145
DL: 335

Phil B said...

P:
BS: 265
SP: 140
DL: 345
total: 750

J:
BS: 265
SP: 170
DL: 365
Total: 800

CK said...

CF Total:

CK:
BS: 275
SP: 155
DL: 305 (PR)
Total: 735

Heather:
BS: 155
SP: 65
DL: 120 (too much for her knee)
Total: 340

Damon said...

CF Total:

BS: 295
SP: 140
DL: 275 (probably could have/should have gone higher...maybe next time if my partner wakes up...needed a little motivation)

Total: 710

Brian said...

BS: 190
SP: 100
DL: 245
TOT: 535
Still "untrained" by CF scale, but good progress from previous bests on each lift.

Brian said...

CrossFit Total Rankings
based on tables by Kilgore, Rippetoe, et al.
(Aasgaard Co, 2006) Men's Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
114 228 395 468 646 836
123 246 427 510 695 901
132 265 461 546 745 848
148 296 516 618 833 1061
165 322 560 672 906 1149
181 348 604 722 969 1245
198 366 637 764 1017 1305
220 385 671 807 1071 1373
242 402 700 833 1102 1411
275 413 718 856 1128 1441
319 422 733 874 1150 1466
320+ 430 748 891 1169 1494
Women's Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
97 134 231 270 370 480
105 143 251 291 400 507
114 155 269 314 426 537
123 164 284 333 452 566
132 173 302 351 473 594
148 190 332 389 520 648
165 206 357 417 560 709
181 220 383 451 598 737
198 237 412 474 630 788
199+ 250 434 506 662 826

Max said...

BS: 235 (SAME)
SP: 140 (PR)
DL: 335 (SAME)

Total: 710 (PR)

Upty is strong on the BS!

I will never get the the "advanced" level, but I am good with that!