Oct 28, 2010

FRIDAY 102910

CrossFit total 

1 RM Shoulder press, Back squat and Deadlift

Post total load to comments.

Heres the how to for CrossFit Total.

In summary ....The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two.

15 comments:

George said...

here is another link to help figure out your 1 RM from the multi-rep maxes we did early this month:
http://exrx.net/Calculators/OneRepMax.html

see you all in morning

james said...

James 155/255/400

George said...

155/275/345

KWW125 said...

KEITH: First time posting. Completed the October foundations course (thanks for all the instruction and coaching) and have been coming in for the last couple of weeks with James (UK) to try our hand at it. Realize we have much to learn, but enjoy the challenge thus far.

Today: 205/275/275

craigrr said...

SP = 155; was hoping for 160
BS = 265
DL = 365; maybe had 375 or 385 in me but not with correct form; I will look for those weights next time

Keith - I'm glad you got something out of the Foundations class. There is a lot of learning for all of us that goes on every morning (or whenever you workout). Working with a group is a powerful thing. You are welcome to throw in with us anytime or just ask for clarification, help, etc.

Jen B said...

75/155/230
Squat and deadlift PRs! Woot!!

Jen B said...

BTW--the main page FAQs have a chart for CFT so you can check your category standing for your body weight. Last time I was 'beginner' but only 7 # shy of 'intermediate' category. This time I'm well into intermediate.

craigrr said...

Jen - I looked through FAQ for CFT chart but thought it would be easier to ask you where it is

Gary P said...

120/210/295

Jen B said...

http://www.crossfit.com/cf-info/faq.html#WOD8
To find the CFT chart follow the link above. It's FAQ 4.9 in case the link above doesn't take you there directly.
Hope this helps, Rob!

Rich said...

Late Post: yesterday's numbers 125/ 235/ 285. I think I had one 245 in me on the squat, but my form was slipping; and I think I had 290 on deadlift....we'll see next time.

Rich said...

BTW- i found another link that Crossfit LA uses for some milestones. http://www.crossfitla.com/cms/images/uploads/blog/Athletic_Levels__Milestones.pdf

Phil B said...

BW: 150
SP: 140 (0.93 BW), disappointing
BS: 255 (1.7 BW)
DL: 310 (2.07 BW)
Total 705 (
James, are you serious with a 400DL? that's awesome.

Straus said...

Late post but...
105/195/215

james said...

better late than never!!