Wednesday 1/30 WOD "CrossFit Total"

[rord]

It's been about a month since the last CrossFit Total (December 31st, 2007). Compare and post your numbers and the delta (difference between this time and last time).

Hoo-Yah!!

[nollt2]

Anybody have a good warm-up routine for the shoulder press, squat, and deadlift? Never did this WOD before. Thanks in advance.

[toziongoesi69]

Just do the official crossfit warm up that should be alright. If I am wrong please correct me. Because that is what I do.

http://www.crossfit.com/cf-info/faq.html#General7

section 1.8

[missathletic]

My first crossfit and the first time I have done any of these lifts in a year and a half before my back injury.

75 + 115 + 135 = 325

[pipelinesurfer]

i was not feeling strong today at all, but i got the job done and thats what counts.

OHP- 135-(a pathetic attempt at 140)-125-125
Deadlift- 245-275-(1 335 attempt- 5 300 attempts, close but no cigar)-295
been awhile for me with heavy DLs, def lost some strength.
strained my back a little on the last DL so for squats i was afraid to go heavy, so i just did some 225lb-ers.

no pool for the SEAL fit today, so i did "Fight Gone Bad" right after instead. didnt count my numbers and i was pretty drained anyway, but i put out so im pleased.

btw, i cant get over this, im at the gym and all i hear is girls saying "i wanna lose weight! why cant i lose weight?" meanwhile im down 3lbs since 2 weeks ago!!! WHY CANT I GAIN/KEEP WEIGHT?!?!?!?

[B HURB]

Did this the other day. Getting closer....

OHP: 170
BS: 335
Deadlift: 465

Total: 970

Will do 1000yd swim tonight when I'm at work.

P.S.-Guys starting next week I'll be starting a semi new training program. I need to concentrate a lot more on getting my pt numbers and bodyweight exercises better. I'll still be doing crossfit style workouts but just different mostly made up by myself. I'll still be posting in and out though. Count on it

[toziongoesi69]

Kinda disappointed...

OHP-140
Deadlift-235
Squat 275

Did a light chest workout after.

[nollt2]

OHP = 165
BS = 275
Deadlift = 345
total = 785
legs a little tight from yesterday's WOD.

[danodec]

Also disappointed. Haven't seen the strength gains I want to.

OHP = 125 (no real gain)
BS = 225 (down 20 from a day I maxed)
DL = 255 (same as last CF Tot)

total = 605

I'm thinking I'm gonna dedicate 1-2 days a week to conventional strength training focusing on my weaknesses, i.e. shoulders and legs.

[asylum1968]

I assume this is to be done Cross Fit "old school" rules:

No:

-gloves
-lifting straps
-weight belt
-spotter

...after all, they don't issue any of those at CIF.

So, I did:

OHP: 195
BS: 315
DL: 335

total: 845

I felt like I had some "left in me" on each lift, but with no spotter, caution is the better part of valor.

[alexsmurray]

Today was a good training day for me.

Morning:

1st 4 mile run on treadmill: 28:14 (I was STRUGGLING!)
2nd I did yesterday's WOD: 10:02 (Close to Neumeister but not quite)
3rd Tricep workout

Evening:

1st yesterday's SEAL fit WOD (the ab workout)
2nd bicep workout
3rd 1650 yard swim: 26:34

I'll do some pushups tonight

[reconcorps]

this is my first week participating in the cross fit program...
i do the workouts after my dive mo program so it's definitely exhausting...
todays numbers are:
OHP: 125
SQU: 280
DL: 305

[Neumeister]

17/175

CFT

OHP: 155 (155 on 20071231)
BS: 315 (295 on 20071231)
DL: 375 (365 on 20071231)

Total: 845

Did push-ups before the OHP so I'm using that as my excuse for not lifting more :)

Didn't make it to the pool today so I'm gonna do a 3 mile run instead.

BHurb: That's a freakin' heavy DL, Hoo-yah!

[cablefilter]

I'm new to crossfit and to this site. I do the WOD a day behind so I'm doing the Wenesday WOD tomorrow morning. Can someone explain how to do this one? Is it just one rep of each? If so, at what weight? And also, no running or swimming on this one? If this WOD has been explained before, then I apologize. I'm still getting used to the crossfit workouts.

[skie]

Did about 7 min. of stretching, x2 50 reps of pushups, and a small ab routine.

OHS: 95 x2 (warmup)
135 + 145 + 155 = 435
Back Squat: (95 x12) (form evaluation)
155 + 225 + 255 = 635
Deadlift: 135 x6 (form eval)
225 + 295 = 520

Cool down: side bridges, the plank (60 second holds). 5 min. stretch.

I also swam ~800 yards in about 60 min or so in the morning. The majority was just kicking since my swimming technique (skills) are horrible.

[pipelinesurfer]

welcome cable! this workout is a max out attempt, one rep at your max, 3 times, increasing each time if you can. and the WODs are always changing, sometimes theres running/swimming sometimes not. theres also SEAL fit workouts, that one today has swimming.

[B HURB]

17/175

CFT

OHP: 155 (155 on 20071231)
BS: 315 (295 on 20071231)
DL: 375 (365 on 20071231)

Total: 845

Did push-ups before the OHP so I'm using that as my excuse for not lifting more :)

Didn't make it to the pool today so I'm gonna do a 3 mile run instead.

BHurb: That's a freakin' heavy DL, Hoo-yah!

Idk what it is with me and deadlifts...for some reason I just get um. I was huffing and puffing and every vein was sticking out like an inch off my body, lol

[tadpole21]

OHP-155
BS-315
DL-315
Total-785

[jakryabre]

As Rx'd

OHP = 155lbs
BS = 315lbs
DL = 350lbs

Total = 810lbs