"CrossFit Total"

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

Back Squat - 225, 275, 315, 330(Great form, felt very strong and solid) 345(F)
Shoulder Press - 95, 115, 135, 150(face turned purple & took forever to raise the bar but got it.)
Deadlift - 135x5, 225, 315, 345, 370(probably the most light headed I have ever got from a lift)

Crossfit Total-850

Sept. 11, 2009 (last CrossFit Total)
squat =325
shoulder press = 145
Deadlift= 335
Total=805
I know I can do more in dead lift but this was my second WOD in a row and I tried to do too much to start with.

• Squat = 5lbPR
• shoulder press = 5lb PR
• Deadlift = 35lb PR, 5lb all time PR
• Crossfit total = 45lb PR

I did not have my wrestling shoes so I went Arnold stile and lifted barefoot. I don't know if it helped but I don't think it hurt. I was worried about my bad ankles not having support with any shoes but it was not a problem. I used a tackling dummy to make sure I hit parallel. I am sure my lifts were down on Sept. 11 because of doing another WOD that day and this total was after a rest day. But I am measuring my improvement by how my back feels. It used to be that anything with deadlift, squat, clean, thrusters, wallball etc. messed my back up. I remember being sore for weeks after the Sept. Total. I feel fine today. I don't know if my lifting is stronger, but I KNOW my back is stronger.

Squat Clean and Sit-ups

Complete as many rounds in seven minutes as you can of
95 pound Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

I did 5 rounds + all the Squat cleans of the sixth round. Finished the sixth round after time.

I have to get faster at sit-ups to do better. I did not even go fast enough to get gassed.

Dumbbell, Deadlifts, Dumbbell hang cleans, Dumbell Push presses, Dumbbell squats

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

45lbs
50lbs
60lbs
65lbs
70lb

Felt a twinge in back on the 65lbs hang cleans but everything is good. I probably could have done a little more but I am just getting my feet wet on a lot of these lifts.

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

2:41
2:48
2:41
2:41
2:38

Total time working out: 13:27

I anchored my Sit-ups which I can't remember if I did that last time or not. My sit-ups are my weakness on this one. I have a small pause at the top of the sit-up. When I lost seven seconds on the second round I knew it was sit-ups. Really pushed through on the other rounds. Being anchored made a difference and I will go unanchored next time. However, even if I was unanchorded last time I know I am doing better because I about had full recovery in my three minutes rest every time. Not the case back in September. Also, I think I am getting more out of this now that I finally have a workout partner. It just naturally makes me better to have someone else in the room pushing me through it. Thanks Ron.

Last time, Sept 23 2009:

2:51
2:54
2:41
2:59
2:57

Total time working out: 14:22

Barbell Squat Snatch, Chest to Bar Pull-ups

21-15-9 reps for time of:

95 pound barbell Squat snatch
Chest to bar pull-ups

Time-10:10

Good fun quick workout. I like this lift. I think I got pretty good at catching the weight with extended arms at or below parallel. Then all I had to do was stand up. I think I may do it as a Tabatha workout on a day we have 7 sets of 1 or 5 sets of 3 in another lift.

Burpees, Sit-ups, KB swings, Pull-ups, HSPU

70 Burpees
60 Sit-ups
50 Kettlebell swings 1.5 poods
40 Pull-ups
30 Handstand Push-ups

Time- 12:58

I nearly for got to post this one earlyer. I did it on Saturday and the 5K today. This was much better for me. My goal was to get the burpees out of the way fast I finished them at about three and a half minutes. Caught breath in sit-ups and drove through KB swings. I had to take more breaks on Pull-ups but only allowed my self a few breaths before I got back on the bar. I did have muscle fatigue with the HSPU but was able to do five at a time and again only allowed a few breaths rest between each one.

5K

Time 21:05

21:33 on 2/25/10
22:11 on 7/29/09

Last time I did this one I ran my 400s at 1:45 and went faster at the end. My goal today was to run each 400 at 1:40 with a total time of 20:50. I started slipping a second or two after the 5th or 6th lap (which came after the first 200) but I did finish my last lap on pace. My goal will be to keep the 1:40 pace longer, preferably every lap next time. Not complaining, I did PR by 28 seconds.