CFT
1 rep max
Squat
Static overhead press
Deadlift
Way to go Rachel on your 300lb Deadlift!!
WOD
400 M Run
10 Tire Flips
Amrap in 15 mins
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CrossFit Journal
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CrossFit Kids
Squat- 360#; Static Press- 155#; DL- 435#. Total- 950# @ 167# BW. Took everything I had mentally and physically, and didn’t set any PRs today (although I beat my last CFT by 10 lbs…). Literally could not have done one more pound. Feel like I’m at a plateau with respect to strength training.
I am setting a personal goal of breaking 1000# next CFT…going to do some reevaluation and make a plan to get there. Anyone with suggestions, I’m all ears.
Awesome seeing Rachel DL 300#…she’s been doing CrossFit for only about a year and made an incredible amount of progress. Her total score put her well into the much-vaunted “advanced” category. Congrats!
Ran across this gem from Dan John, definitely some food for thought here:
http://www.davedraper.com/fusionbb/fbbuploads/1222856824-The_Gable_Method.pdf
Congrats Rachel!! That’s super-impressive:)
435 total. 165 squat, 85 press and 185 dl. I think I tied my 2 leg lifts and only went up in press.
Wound up with a total of 635, which is 20 above my previous best (which was definitely not our last CFT). This puts me between intermediate and advanced.
Squat was 225, which tied my PR, but was significantly above my last CFT.
Static Press was 95, which is 10 lbs under my PR. These things continue to cause me trouble and pain. I’m going to take Joe’s advice and start improving my HSPU as a way to get better.
Deadlift was 315, which is a new max for CFTs. I got 315 on my first attempt, but forgot about the new “control” criteria, so I dropped it without thinking. Did it again the right way for the second rep.
Squat 205 – tied previous PR, up 10 from last CFT
Press 90 – up 5 from previous
DL 300 – up 20 from previous
CFT 595, up 35 from last CFT
Totally excited to have made this progress. Pretty close to exactly a year ago that I started at BLAST. Thanks everyone!!
275 (275 Squat, Fail- 145 Press, Fail- 315 Deadlift). Made a 10 lb. increase on the squat. Overall, just couldn’t put it together on this day. Weight felt unusually heavy during the press and deadlift. I will be back. Thanks to Joe and Ralph for your input on my deadlift technique. Catch me in the gym working on it. Congratulations to Justin, Rachel, and Ralph for significant CFT gains. I am a boy among giants.
Had to sit this one out. Have been having some hip pain and it is annoying as hell. Glute or hip flexor muscle. Great to see everyone improve on the CFT in some way. Rachel…welcome to the 300lb club. I am right there with you Justin on breaking the 1000lb barrier (995lb-best). WOD–Monday-”Filthy 50″-22:05, new PR. Tuesday-400m, tire flips-6 1/2 rds.
BTW, the article Justin forwarded above is really good.