Squat 305 (PR is 320)
Shoulder Press 145 (PR is 150)
Deadlift 385 (PR is 395)

Thanks.  Great to understand the movement.

Squat 200, Press 115, Deadlift 215. Total 530lbs

Cry for help!! 

I'm a bit confused on how to approach the warmup, in addition to the three reps attempt. 

Based on links to the two most recent times we did the CFT, and based on two CF journal articles, I understand that the following is a good guideline for warming up:

Back squat:
5 reps @ 40%
3 reps @ 60%
1 rep @ 75%
1 rep @ 80%
1 rep @ 90%

Press and deadlift:
5 reps @ 40%
2 reps @ 70%
1 rep @ 80%
1 rep @ 90%

But Glassman talks about making your first attempt "one that you're certain you can do 3 reps of", your second "one you can do 1 rep without a doubt," and your third w/e based on how your previous ones went. 

My question is that if I follow the percentages above for warming up, aren't I already going against the 3 rep approach? 
And if you don't warm up like above, it seems might find yourself making a huge jump from the 2nd attempt (which you're certain you can do) to a potential new PR. 

The way my brain works, it's difficult to put my focus into the WOD in front of me when the structure of how I should be approaching it is unclear. And I don't mean "what's the absolute best way", but rather "am I doing this wrong?" 

MaxRack, and allowed 10 minutes for each move.

270+120+275 = 665

(330 deadlift last time - went easy after hurting lower back 2 weeks ago)

115. 67.5. 165. (347.5kg)

Back squat - 100-kg. (221-lb.)
Shoulder press - 60-kg. (132-lb.)
Deadlift - 160-kg. (353-lb.)

TOTAL: 320-kg. (706-lb.)

Back squat 295 pr
Press 160 pr
Deadlift 425 pr

Not my day! 305 back squat (felt strong, 345m)
165 press (felt strong, missed at 180) 
435 deadlift (didn’t feel strong, missed at 465)
Still sore from last deadlift effort and went hiking today,1km to trailhead, 2 miles uphill and 2 miles back down. 

755 total
255-145-355

350, 135, 455

MASSIVE PR. Compare to was total of 775, which was a PR at the time. BS was 285, SP was 145, DL was 345.

Total now is 845.
BS 305 (PR)
SP 165 (PR)
DL 375 (PR)

Very excited. Both BS and DL I had great form and could have grinded out a bit more, but wanted to give myself somewhere to go as well.

I am writing to address issues regarding the role of the Warburg effect in cancer that was presented in the linked Vander Heiden et al paper.  Much of the confusion regarding the Warburg effect has been clarified since the paper was first published in Science 10 years ago.  
 
Vander Heiden et al correctly argue that cancer cells rely heavily on aerobic glycolysis (Warburg effect), not for reasons related to energy requirements, but rather to create the substrates for rapid cell proliferation.  The authors also indicate that mitochondrial OxPhos must be normal in cancer cells if aerobic glycolysis is not the source of ATP synthesis.  They go on to state “while the Warburg effect is widely recognized, there is no recognized explanation for why cancer cells behave this way”.  
 
The recent paper by Chinopoulos and Seyfried has now clarified much of the confusion surrounding the Warburg effect (ASN Neuro, DOI: 10.1177/1759091418818261).  Cancer cells continue to ferment lactic acid in the presence of oxygen because they have abnormalities in the number, structure, and function of their mitochondria.  Whether ATP is generated through glycolysis depends largely on the pyruvate kinase (PK) isoform present in the tumor cells.  ATP synthesis is greater in cells with the PKM1 isoform than in cells with the PKM2 isoform.  Interestingly, many cancer cells express the PKM2 isoform thus making ATP synthesis through glycolysis limited.  Chinopoulos and Seyfried reviewed extensive evidence showing that significant ATP synthesis could also be generated through mitochondrial substrate level phosphorylation (mSLP) in cancer cells that express both the PKM2 isoform and have abnormal mitochondria.  In other words, ATP synthesis through mSLP can compensate for reduced ATP synthesis in tumor cells with abnormal mitochondria and the PKM2 isoform.  
 
This phenomenon was described as the “Warburg Q-effect”, as glutamine (Q) becomes the major fermentable substrate through the glutaminolysis pathway (glutamine---glutamate---alpha-ketoglutarate---succinyl CoA---succinate).  In addition to glucose, it is well known that glutamine is also a major fuel for cancer cells.  Besides replenishing metabolites in the TCA cycle (anaplerosis), glutamine can also generate significant ATP through the succinyl CoA synthase reaction. Vander Heiden et al appeared unaware of the role of glutamine in generating energy through mSLP.  
 
Both the Warburg effect and the Warburg Q-effect arise from compromised OxPhos. Hence, Recognition of mSLP as a second major compensatory energy mechanism for tumor cells with defective or insufficient OxPhos will have profound implications for managing most tumors including GBM.
 
The Warburg Q-effect is now recognized as the missing link in Otto Warburg’s central theory that cancer arises initially from environmental or genetic damage to a cell’s mitochondrial OxPhos.  ATP synthesis through substrate level phosphorylation in the cytoplasm (glycolysis) or through substrate level phosphorylation in the mitochondria (mSLP) would gradually compensate for the reduced ATP synthesis from OxPhos.  This process then leads to loss of growth control, genomic mutations, and abnormal proliferation, i.e., neoplasia. 
 
Another misconception from the Vander Heiden et al paper was that aerobic glycolysis is required not only for cancer cell proliferation but also for proliferation of non-transformed cells grown in culture, thus giving the impression that aerobic glycolysis is a normal phenomenon of cell proliferation. This phenomenon does not occur in proliferating non-transformed cells grown in vivo.  For example, a number of investigators showed that regenerating liver cells and normal colon cells use fatty acids and butyrate as fuel, respectively.  Mike Kiebish et al showed that the cell culture growth environment suppressed Complex I activity and forced normal astrocytes to ferment through a Crabtree-linked effect (doi:10.1042/AN20090011). This cell culture effect would obscure differences in energy metabolism between normal cells and cancer cells.  Indeed, Warburg and Burk cautioned against generalizations made on cellular energy metabolism based solely on studies from cell culture environments.  As Chinopoulos and Seyfried described, respiratory impairment or inhibition, arising from either genetic or environmental causes, will force cells into a fermentation metabolism with consequent proliferation.  The formation of lipid droplets, as is seen in many cancer cells, is further evidence of respiratory impairment.  Lipids should be used as a respiratory fuel in cells with normal respiration capacity, and not stored as droplets in the cytoplasm.  This new information has improved our understanding of the Warburg effect and the metabolic abnormalities that underlie cell proliferation in normal cells and in cancer cells.

Squat-305
Shoulder press-160
Deadlift-430
Total=895

Squat: 325 (PR)
Shoulder Press: 185 (PR)
Deadlift: 415 (PR)

Total: 925 lbs.

Back squats 105kg
Shoulder press 70kg
Deadlift 155kg

BS 405LB SP 205 DL 445
Total 1055LB CrossFit HIM

Back squat,110kg
Shoulder press, 57,5kg
Deadlift, 130kg
Total, 297.5kg

In Lbs BW 170ish
BSq 330
SPr 160
DL 440
Total: 930

Back Squat 255
Shoulder Press 135
Deadlift 315
Total 705 lbs
M / 39 / 6’ / 193lbs

BS: 275
DL: 365
P: 165
805

Thanks coach

BS-300#
Press-155
DL-355

BS 125 kg
Press 65 kg
DL 152,5 kg
Total 342,5 kg

Squat | 325
Press | 105
Deadlift | 365
Total | 790-lbs

315
135
405
855lb

CrossFit Total : 480# (25# PR)

Back squat: 180#(10# PR)
Shoulder Press: 70#
Deadlift: 230#(PR)- all the weights we have

I'm glad I didn't do this yesterday when I just felt off all day. Was able to get a New squat PR & new Total PR! 

BS: 275
SP: 155
DL: 365

Total: 795

5’8” / 162 lb / 20 / M

Squat - 365
Press - 165
Deadlift - 385

107.5kg/240# squat
60kg/132# press
140kg/310# deadlift
M 42/1.78m/78kg

385 BS - 195 SP - 535 DL / 1,115lbs - 36, 6', 230#

M/31/5'9/175
1/19/2019: 275# Squat, 155# Press, 355# Deadlift = 785# 
Today: 290# Squat, 165# Press, 375# Deadlift = 830#

Squat 255, press 155, dead lift 385 

Back squat 120kg 
Deadlift 150kg 
Bench press 80kg

Had to swap out today, with this:
5 rounds of
20 DB chest presses, 2x28lbs DB
20 front squats, 75lbs
11:51

54 YOM 5’6” 221

Squat 310X1 PR
           320X1 PR

Dead Lift 
335x1 = PR

Shoulder Press 
155X1 From Ground = PR

Total 705lb (PR)
BS - 250 (PR)
SP - 145 (PR)
DL - 310 (PR)

745 total. 295 back squat, 135 shoulder press, 315 deadlift. Shoulder has been hurting so I decided to go easy on the press.

Last/ today
325/325
155/160
295/330

D
110/120
55/55
115/125

Compare to:
Bs 210
Sp 125
Dl 290 (pr)

Today:
BS 215
SP 135 (pr)
DL 290

Ok, so, first time doing a CFT.  195#.  Good baseline.  Will increase from here! 

M/44/6'2"/185#

Felt like I left some meat on the bone so today did 19.3 redo...improved by 10 reps 105 this time

905 lbs. = 305 lb. Back Squat, 155 lb. Press, 445 lb. Deadlift

Squat- 235
Press- 140 PR!
Deadlift- 365 PR!
Total- 740
M36/185/6'3"

Triple three 45mins cap
3000mrow
300 dubs (left shoulder quit turning rope last 50)
3miles run (only finished .85 mile) 😑

CrossFit Total
45mins 
Bk Sq 190
SP 90
DL 240 PR

Today: 343 kg
 - BS: 115 kg 
 - SP: 55 kg PR
 - DL: 170 kg
 

190118 340 kg
 - BS: 120
 - SP: 50
 - DL: 170

725
275 back squat
155 shoulder press 
295 deadlift 

BS 235#
SP 108
DL 275
CFT 618

190118:  638
Not a huge fan of the CFT as a workout...a good measurement day, but not a good workout, for me at least. So I followed it with 
3 rounds of 10 back squats, 10 shoulder press
165-35# DBs(8+2)-185-35s-185-35s(9+1)

56/5'8"/160#

190118: 905lbs
 - BS: 355lbs (PR)
 - SP: 145lbs
 - DL: 405lbs

Today: 955lbs
 - BS: 375lbs (PR)
 - SP: 145lbs
 - DL: 435lbs (PR)

I wonder why we aren’t comparing to 190207?

https://www.crossfit.com/190207

“After Hours”
20:28 RX
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
After Each Round:
15 GHD Sit-ups
30 Double Unders

Back Squat: 235(PR), Shoulder Press: 135(PR), Deadlift: 320(PR), Total: 690(PR)

Total score of 500. Back squat 160 lbs., shoulder press 85 (failed 90), deadlift 255 (PR). I can’t get past 85 lbs. on the shoulder press despite all of the handstand practice.

30 + 37 + 37 = 105 kg. 
Felt like I could have done better in the back squat with more warm up.

160kg front squat instead of back.  85kg shoulder press. 230kg deadlift.

back squat:210kg
shoulder press:70kg
Deadlifte:200kg
total:480kg

100-60-150 total = 310 in KG!

I will likely have most of my athletes attempt to beat their numbers from 190207 as we are following a rest day. However, I will also touch base with each person, to see how they are holding up, after the combination of the heavy deadlifts, from Thursday, and the Open workout, from Friday. When having my athletes perform this workout, with the goal of getting a new personal best, I will advise a build up to approximately 95% of their previous max and attempt a new PR after that. For athletes the are not feeling optimal today, I may have them stay sub-maximal in loading, and keep mechanics sharp. 
I will not alter the rep scheme for most of my athletes. However, some of my newer athletes might not be skilled or strong enough to reap the full benefit from heavy singles. For these athletes, I may have them do sets of 3 to 5 reps at sub-maximal loads. This 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.
For this workout, I will typically give time allocations for each movement to keep the class cohesive and ensure that I finish the class on-time. Estimated time allocations will be: 17-20 minutes for the back squat, 10-12 minutes for the shoulder press, and 15 minutes for the deadlifts. 

Is this literally get under the bar for your one rep or are we working up to a one rep increasing load each set

Globo Scale:  As Rxed.  Should not be a problem doing this in a normally equipped globo.  Place mats down for the deadlift if the globo owner will yell at you for the noise from the deadlifts.  Safety first:  Use spotter arms and/or a spotter for the max squat if you can't bail it. 

If on a cruise ship or somewhere with out a barbell, you can try doing a max set of each movement with the  heaviest dumbbells available. Obviously you will have to do front squats with the dumbbell.

Champions Club Scaling Notes

Check the Compare-To link for notes on the last one.

STIMULUS:
I have long learned to trust the programming here and just go with the ones I don’t like. I don’t like max effort. I don’t like repeating workouts in short succession. And I don’t like coaching either of them because I don’t like making my members mad (most of the time). And here we have the CrossFit Total for the third(?) time since January. Just do it, I say. Lifting heavy is good for you. Doing 1 rep maxes make you focus a bit more (as a coach and athlete) on technique because you only have one rep to get it right. There are a million factors that go into setting a pr on anything, and sometimes they happen in the most random of settings — one of my track kids set a school record in the 400 after he ate 6 donuts not knowing he was about to run a 400. And sometimes a well-planned periodized program designed to peak when you need it to turns out a dud performance.

So lift heavy today, see what happens, and come out of it ready for tomorrow.

GROUP: / WARMUP: / KEY MATCHUP: / SCALING THIS WELL WILL CAUSE ME TO: / GENERAL FEAR LEVEL  / GENERAL EMASCULATING LEVEL = all the same as last time. Except key matchup will be Cassius Winston vs. Zavier Simpson. Please Lord let Z make about 8 hook shots right in his mouth!