305
150
375

Total: 830 Rx'd

It will be a difficult fight to go against sugar but that doesn't mean it shouldn't be done.  The best weapon we have is to educate people about the truth about sugar.  The more people know the better.  At the moment most people I know still think that drinking a soda or better a diet soda is totally normal and fine.  Just exercice more...

Squat 200, Press 120, Deadlift 215. Total 535lbs

765# total- 255,145,365 11 March 
750# total- 255,140,355 22 February 

110, 60, 145 = 315 (all kg). Way short of my previous 340. Tough week at work that took me off schedule. Didn't want to push these old bones too much.

Backsquat - 95 lbs max
Front Squat - 95 lbs max
Deadlift - 95 lbs max

Felt great going in except for hella sore legs today! Now I know I was weak today...
315 back squat (failed at 335!)
155 press (failed at 170!)
445 deadlift (failed at 495 which would’ve been a lifetime pr)

915 total. 95lbs lower than my last total and I cheated and used knee wraps today!  

Squat 285
Shoulder press 155
Deadlift 400
Total 840

MaxRack, and allowed 10 minutes for each move.

270+120+330 = 720

315# BS
135# SP
375# DL

825# CF TTL


Did not have it today 


January 21st, 2019 at 10:43 am
330# back squat
150# press
385# dead lift 

865# Crossfit Total

M50/5’5”/155

SQ 242
PR 122
DEAD 317

681

Back Squat 375#
Shoulder Press 150#
Deadlift 445#

Squat 70kg
Press 45kg
Deadlift 110kg

M47/170
Squat 215lbs (225 failed x 2 attempts, partial squat only)
Press 105lbs
D/lift 310 lbs
Total 625lbs
All the strict work/ core bracing definitely makes the 'heavy' lifting feel more secure

315-115-355 
Legs are sore from the squat/rope climb workout. 

OH MAN this was GOOD! So much flavor. Thank you mystery CF chef! made with #406beef

Wanted to run through this same as at The Games. Warmed up each lift to just below what I thought I’d open with. Set a running clock for 12 minutes, allowing 4 minutes to get 3 attempts at each lift. 

Back Squat: 315lbs
Shoulder Press: 180lbs
Deadlift: 325lbs

Did not PR any lifts – wanted to get to about 90% of lifetime PR on each. 

One thing to remember is, if you're serving this to someone who is allergic to fish (like me) - that Worchester Sauce has fish in it. Most folks are allergic to shellfish, and so many don't even THINK of not adding something like W-Sauce, but anaphylaxis is SUCH a bore... ;-)

215 lbs back squat 
130 push press
255 deadlift 

765
Dl 355
S 175
Sq 235 

Same as last. 560 total. 167# body weight 

Squat 195
Press 95
Deadlift 225

Total 515lbs (all PR)

100-105-110 kg
48-51-52(F) kg
100-105-110 kg
272 kg

Squat: 315
Shoulder Press: 175
Deadlift: 400

Total: 890

700lb (225/140/335)
M/46/188/6’0”

Back squat 
105kg, 130kg 

Push press
90kg

Deadlift 
150kg

1140 total (@ 262#_)
- 425 BS
- 205 SP
- 510 DL

Back Squat - 170
Shoulder Press - 85
Deadlift - 215 
470

Squat 285
Press 160 slight bounce
Deadlift 400 or

back squat - 440
Shoulder Press - 225
Deadlift - 450
total - 1,115

BS 255
P 120
DL 265
Total 640
F/40/4'9"/120

795 lb Total. 275 BS, 365 DL, 155 SP

DL 210kg
BS 170kg
SP 65kg

905 lb
DL 405
SP 175
BS 325 
NEW PR SP AND BS ,40 IN SP AND 25 IN BS 

BS 225
SP 135
DL 335
Total- 695

325 back squat
155 shoulder press (stuck there)
295 dead lift (pr with proper form)

D
110
55
115

785 total (295lbs BS, 135lbs SP, 355lbs DL)

335# BS
165# Press
425# DL

Up 10#s on both BS and DL from a few weeks ago!

235
135
255
625 total

Total = 680lb 
BS: 235
SP:110
DL: 335

285

CFT
305
165
335
= 805

Mod to Another Total
Push Press 215#
Front Squat 265#
Power Snatch 165#
Another Total = 645#

SP#137.5
Push press #167.5
25calorie on bike :33 seconds 

BS 145#, SP 75, DL 155 = 375

10# less than last time.  I’ll take it!  😜

355
162.5
405

Total 
922.5

187 M 240 ohp, 365 DL, 365 sq

BS: 385
SP:  195
DL: 455

Did it like the last competition I saw on YouTube. 4 min time limit in each lift. 3 attempts allowed per weight change. 

Back squat (10/34): 285 and super heavy.  Next time 290.

Shoulder press (10): 155.  Next time 160.

Deadlift: 385.  Next time 395.

All with belt.

BS 290 PR
SP 150 PR
DL 350 PR

All three were 5 lb PRs, so I felt like I earned em. PRd BS last time by 20 lbs, so grinding this one out felt pretty good.

95DP 185BS 215DL no Prs but I'm good with it

BS: 225
SP: 115
DL: 225

670

Back squat 225#
Shoulder press 130#
Deadlift 305#

Total 660# (35# pr)

BS: 265
P: 165
DL: 375 (pr)
T:  805

back squat: 235
shoulder press: 115
deadlift: 395
total = 745

ha, not sure what the heck happened in the shoulder press :P

#45 bs 
#135 shoulder press (pr)
#295 DL

345, 160, 440 

Total: 945 pr 

Shoulderpress 110Ibs, Backsquat 220Ibs, Deadlift 265Ibs

795# total: BS 305# + SP 155# + DL 335#. PR on total and on each lift. 
48 M, 194#.

Back squat 255lbs
Shoulder press 125 lbs
Deadlift 335 lbs (ran out of plates)

125-70-170
365 kg 

Tried to squeeze it in during lunch, but not quite enough time...
Squat - 275
Press - 145

Tied pre-wedding numbers, fitness survived the honeymoon

125 kg BACK SQUAT  PR 
50 kg PRESS with shoulder pain
130 kg  5x SUMO DEADLIFTS 
255 kg total 
I haven't enough weight into my garage gym for the deadlift 

Total 910
DL 425
BS 315
SP 170

Thanks for the tips. Will do this tomorrow. Looking forward to it...

235lb back squat
115lb shoulder press
265lb deadlift

615lb total

Back squats 100kg
Pushpress 70kg
Deadlift 150kg

450#
Back squat: 155#
Shoulder Press: 70#
Deadlift: 225#

Compare to: 455#

No new PR’s & didn’t even match current ones, but that’s ok. 

Chopin is the best.  Not sure that waltz goes with chili, but I'm not complaining.

Total - 750

Squat - 275
Press - 145 (10lb PR)
Deadlift 330 (15lb PR)

BS: 365lbs - Lifetime PR
SP: 145lbs - 10lbs short of my lifetime PR
DL: 425lbs - Matches lifetime PR from 190131

Total: 935lbs (PR)

BS 230#, SP 125#, DL 300#

This is an info request.
Is there a downside to training in really cold conditions? We work out in our garage and it has been about 20 F out there.

Total: 810# RX

S-320
SP-155
DL-335

255,190,290

1.3.2018: 635 lbs | 235 lbs, 115 lbs, and 285 lbs

*Herniated Disc - 9.2018*

1.18.19: 525 | 155, 115, 255 with trap bar
2.7.19: 565 | 205, 115, 245 with regular bar

Progress.

Male. 40. 5'11'. 218lbs
Total- 715lbs
Squat- 253, done as: 44x10, 209x4, 242x2, 275 fail, 253
Shoulder press- 132, done as: 44x12, 88x5, 110x1, 132x1
Deadlift- 330, done as: 154x12, 264x3, 330x1

485 lbs. Back squat 155 (failed at 165). Press 85 (failed at 90). Deadlift 245 (failed at 255). Not my best day but I’m taking Chris’ advice to heart!

44/M/230 lbs.
deadlift: 1x1 275lbs
back squat: 1x1 205 lbs
overhead press: 1x1 115 lbs

DL 440 lbs
BS 375 lbs
SP 180😭 I struggle in arms... but getting better. The bs and so are new prs💪.  Both are up by 25 lbs from last pr 

Squat // 140kg
Press // 62.5
Deadlift // 160kg
Total // 362.5kg

BS - 120
DL - 171
SP - 60 all in kg! 

771 Lbs ( 242 pound back squat 121 pound Press  418 pound Deadlift) 

At 16 years old

771 Lbs ( 242 pound back squat 121 pound Press  418 pound Deadlift) 

At 16 years old

It's easy to think comparing the sugar industry to Big Tobacco is hyperbole...but the similarity between their preferred tactics is striking.

Many of the core tactics the sugar industry uses to shunt blame are still at work today. This article (and a longer piece Kearns wrote in MoJo, linked below) highlights some of the main tools, which include:
1. Deflecting blame for metabolic disease to other causes (in some cases, saturated fat & cholesterol; in other cases, all calories) so there is less perceived reason to blame sugar;
2. Investigating the link between sugar and disease internally, and publishing either a biased interpretation of the data or nothing at all;
3. Backing broad scientific networks who leverage the halo effect applied to all peer-reviewed research to obfuscate the original source, and predictable intent, of the research they produce;
4. Emphasizing "personal responsibility", in Sugar's case often through their emphasis on exercise (an extension of blame-shifting to overall caloric balance);
5. When presented with evidence that their product is harmful, stating there is merely a need for moderation;
6. When any ambiguity or lack of conclusion in the evidence base remains, bringing attention to it and using it to argue there is insufficient justification to penalize sugar specifically;
7. Even when there is evidence approaching a conclusion, arguing there is not by publishing reviews & articles and making statements that draw from a narrow selection of the existing evidence;

Kearns' admirable research has substantiated a suspected hypothesis - that these tactics stemmed from a deliberate, cynical strategy and not merely from cognitive dissonance. It also highlights the potential value of "smoking gun" evidence causally linking sugar to one or more metabolic diseases (assuming such a link does exist). For all the deflection the tactics above have allowed, a specific and unambiguous link between excessive sugar intake and diabetes, heart disease, NAFLD or a similar condition could meaningfully shift the debate.

Either way, it is worth recognizing, at the very least, when a statement suppressing the unique harms of sugar is aligned with these industry tactics, and then considering from what position and on what basis it is being made.

https://www.motherjones.com/environment/2012/10/sugar-industry-lies-campaign/

645lbs (245 BS), (110 press), (290 DL)

Intended Stimulus
.
This is a classic benchmark workout. If proficient with technique in all three lifts, go as heavy as your mechanics will allow you to do. If you struggle with form on any of the lifts, increase the number of reps and focus on having sound movement using load as feedback. New athletes should use this opportunity to learn these movement patterns.
.
OPTION 1

For quality:
Back squat, 3 reps
Shoulder press, 3 reps
Deadlift, 3 reps
.
OPTION 2
For athletes learning how to squat, press, and deadlift. All done for quality.

5 sets
10 KB Gobet Squats
10 KB Half Kneeling KB Press
10 KB Deadlifts
30 Seconds Superman
30 Seconds Hollow Body
Rest 2:00

This video illustrates a purposeful squat with assistance available to maintain form. As we age and spend decades sitting in chairs, unless action is taken to thwart it, the posterior chain atrophies, and purposeful squatting is replaced with plopping. 

Attempt to beat your numbers from 190118! Consider building up to approximately 95% of your previous max and attempt a new PR after that. 
I will have nearly everyone attempt this workout as prescribed as long as mechanics and range of motion are sound. Newer athletes might not be skilled or strong enough to reap the full benefit from heavy singles. For these athletes, doing sets of 3 to 5 reps can potentially be more beneficial and allow for more practice time with the movements. During the workout, weight reductions may be needed for athletes that begin to display significant deviations from sound mechanics.
In special circumstances, where athletes lack the ability to achieve full range of motion with sound mechanics, I may potentially reduce the range of motion and work on heavy loads. Squatting to a target and deadlifting with the load elevated are both options for today. In between sets I can have them perform very light or unloaded movements striving to achieve full range of motion.

Champions Club Scaling Notes

Click the compare-to link for the general scaling notes I did last time. Here’s a few new ideas for this round.

STIMULUS: 
Matt Fecht, who is a semi-professional marathon runner that is one of our longtime gym members, always says, “If everybody pr’d every time they raced, the world record would be 0.” As obvious as that sounds, it’s difficult to keep in mind when we’re in the middle of a workout, race, game, or competition. There are so many factors beyond our control that go into a pr.

Last time the Total came up, it was the 2nd workout in a cycle, directly after rowing, strict pull-ups, push-ups, and air squats. This one is also the 2nd workout and after a rowing WOD. But this one comes after lots of midline work on the GHD, and not too far removed from the million back squats and rope climb thing. In my opinion, this Total is done in slightly tougher circumstances. Coming out of this one, I think you should feel “juiced” (like you lifted something heavy) and still ready for whatever tomorrow’s workout is. Maybe you pr’s this time, maybe you didn’t. The stimulus is more important than the numbers most of the time.

GROUP:
I think the way to go here is not let people look back at their numbers before they lift. That helps keep the temptation away from trying to pr when the time might not be right. Then after the session, bring up the compare-to from January 3, 2018 or January 4, 2017 instead of the one from last month.
We have small groups in the sessions (usually under 10) and I am really hands-on for when people lift. I like to watch every set. Get the room organized so you can be like, “Mrs. Carey let’s lift! Jesse, be ready to lift as soon as she’s done.” In a bigger group, if you’re the only coach, it might be two at a time.
Also, if you’re doing a true Total, it will run over time, so just let it roll!

WARMUP:
2 rounds
Jump rope — to move
Plank (top of push-up, arms extended as far forward as possible) — instead of hollow hold because our spine shouldn’t be flexed at all during the lifts
Squat — prep for back squat and deadlift
Strict pull-up — prime for overhead and more spinal awareness

KEY MATCHUP: Your lower back on deadlifts vs. your ego

SCALING THIS WELL WILL CAUSE ME TO: See a few prs but more importantly see everyone at full strength for tomorrow

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 5. Technique should be kept under control and we just did this so not worried about people going all out.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 10. Still tough to see teenage girls lifting more than you.

Globo scale.... As is.  Make sure you use spotter arms if squatting alone, or find a spot for the back squat, especially if you do not have bumper plates. I still suggest having someone who can watch the reps.  For the deadlift, bring it down under control (don't drop it from the top).  Back squat: have control of the bar, standing at full extension without motion before squatting.  Hit below parallel, come back up to full extension,with no motion.  Then rack.  Having someone (your spotter) who can give commands would be helpful.  The press is simple, but don't overarch or push press it.   

If your gym prohibits any of these lifts, today is the day to go to a gym that allows them. 

For a Games style test, warm up all the lifts, then  give yourself 4 min per lift, 1 min between lifts to reset the bar.