Back squat 275lbs
Shoulder press: 145lbs
Deadlift: 370lbs

Total: 790 (PR is 865), first CrossFit total since COVID hit, tried to keep good form on everything, especially going all the way down on the squat. 

This is a great series of articles.  Looking forward to the following on VV.

Interesting hypothesis to explore and have more knowledge and option to cure heart diseases.  

Squat 205, Press 120, Deadlift 225. Total 550lbs

MaxRack, and allowed 10 minutes for each move.

250+120+295 = 665

(270 squat last time, but attempted 275.  275  deadlift last time, but best is 330)

105. 60*3. 135 (kg). Not feeling it today so didn't push it. 45kg in total off.

BS --> 102-kg. (225-lb.)
SP --> 62-kg. (137-lb.)
DL --> 152-kg. (335-lb.)

TOTAL: 316-kg. (697-lb.)

Squat305(pr)
Press 165(pr)
Deadlift 415
Total 885

115. 65. 165. 345kg in 60m. 2.5kg drop on press.

Back squat: 320 (10#pr)
Press: 155
Deadlift: 380
Total: 855# - tied my PR

335 high bar back squat in Nanos (final attempt)
165 strict press (still tired from Thursday)
455 deadlift (475 felt impossible today)
955 total (60lbs under recent Pr)

780
Squat-285
Press-185(PR)
DL-310

M/59/6’2”/230

M/57/6'2"/176
Squat - 245
Press - 130
Deadlift - 275

Total 650

120 lb. off my PR set in 2011. Sigh...

170, 82, 180

Squat-260
Press-145
Deadlift-370
Total-775lbs
10lb increase from last time

Squat-305
Press-165
Deadlift-435
Total = 905

My wife suffered from a SCAD (spontaneous coronary artery dissection) 2+ years back and we're still no wiser today what caused it - she was perfectly healthy otherwise.  
Until now I've never read anything which discusses arterial health or the impact of vessels on vessels.  Such an interesting post for me because it's helped me to appreciate the massive complexity involved and why a cause and diagnosis may not be so simple.

Squat 310# PR
Press 160 PR
DL 365 PR

90 minutes outside bike

Back Squat - 225
Press - 125
Deadlift - 240*

*Available weight was a limiting factor.

BS-405
DL-495
SP-145
---------
1045LB M/23/190/5'10"

Squat: 355 (PR) - previous was 345
Shoulder press: 150 
Deadlift: 380 (PR) - previous was 375

Total - 885 

Two key points 1. The effect is not the cause. Don’t confuse them. 2. Fats do not cause arterial disease. Bandaids don’t cause cuts. It’s easy to spot a cut with a bandaid, but it didn’t cause the cut. Nathan your comment is very interesting about the VV and hemodynamics and circulating pro inflammatory dietary factors.

245
155
315

975- Total:
355
165
455

BS: 260 PR
SP: 107 PR 
DL: 345 
Total = 712 lb 

315-105-355

Scaled
Back squat
135lbs 10-10-10
185lbs 3-3-3
Shoulder press
85lbs 10-10-10
Deadlift
135lbs
10-10-10

Back Squat: 275
Shoulder Press: 140
Deadlift: 320
Total: 735lbs
M / 39 / 6’ / 197

Backsquat 254Ibs
Shoulderpress 121Ibs
Deadlift 331Ibs

BS 365
SP 265
DL 430

not doing a third CrossFit Total Changed the lifts to a different total: 470
Fr. Squat 165 fx1 170
Sumo DL 225 no fail 
Seated Sh. press 80 fail85*1

750

Did it yesterday. Subbed 100 unbroken 20kg kettlebell clean & jerks (cca 10 minutes).I will do it later next week.

200kg squat ass to grass. 85kg press. 245kg deadlift. 

Squat 305
Press 165
Deadlift 255

Weather was too perfect today. Did a long (8.8km) trail run through gnarly forest. Set a PR pace (for rough terrain) of 5:35/km. Then once home, I did slow negative DB shoulder presses 21lbs: 7 secs down, 1 sec up, 2 secs hold – 15 rounds then 9 rounds. 15 was misery!! Next I did 30-second DB OH holds. Nothing like the 1RM stuff, but a heckuva burn!

M / 21 / 5'10" / 204#

Squat: 355#
Shoulder Press: 190# PR
Deadlift: 500# PR

Dealing with a brachioradialis and inner thigh issue.  Significantly less than last time. 
295
145
345 (pr, which is weird considering the injuries)

D
125pr
55
125

Squat 245
Press 145
Deadlift 385

Not pretty but got through it. 

Back squat 225 (tied pr)
Shoulder press 125 
Dead lift 285
Total 635#

3/10/19
215
135
290
640#

Back squat, 1 rep (315lb)
Shoulder press, 1 rep (170lb) - mostly strict 
Deadlift, 1 rep (335lb)

820lb

BS - 265PR/275F
SP - 135/140F
DL - 285/290F
685 Total
Notfeeling 100% today..

The key to the hypothesis that damage to the vasa vasorum drives the development of atherosclerotic plaque resides in the finding that the tunica intima is vastly more than one cell thick.  I was taught in medical school that the intima was composed of a one-cell layer of endothelium, which would be very delicate.  These cells were nourished by the blood flow within the lumen of the artery.  Too much LDL-cholesterol carried by the blood flowing within the artery could invade this single-cell barrier, accumulate under the tunica intima, form a fatty streak, and, with continued accumulation, become plaque.

According to histograms I’ve seen published, during normal growth and development the intima grows from perhaps a single cell layer at birth to a size greater than the tunica media, the muscular layer of the artery, by early adulthood.  Since the cells deep within this larger intima cannot be nourished by the simple diffusion from the blood coursing through the arteries, another method of feeding these cells has to develop.  The vasa vasorum grows from within the deeper layers of the blood vessel to provide sustenance for these intimal cells.  If plaque is to develop beneath the intima, the agents creating it must somehow depend on the vasa vasorum to get there.  Simple diffusion won’t work.

An understanding of the microvascular anatomy, physiology, and pathology described above at the very least renders suspect the current dogma about the development of coronary plaque, i.e., that LDL-cholesterol slips beneath the intima causing endothelial dysfunction, inflammation, and plaque formation. By this theory high levels of LDL-cholesterol hasten the process, thus the near universal prescription to lower LDL-cholesterol to prevent and/or treat heart disease.

As the French physiologist Claude Bernard wrote:

“Indeed, proof that a given condition always precedes or accompanies a phenomenon does not warrant concluding with certainty that a given condition is the immediate cause of that phenomenon.  It must still be established that when this condition is removed, the phenomenon will no longer appear…”

And as another researcher, W. E. Stehbens adds from a 1985 paper:

“. . . differentiating between cause and non-causative factors is essential. Elimination of the latter only ameliorates or reduces the incidence whereas elimination of the former eradicates the disease. Swamps are not a cause of malaria. Draining swamps may reduce the incidence of malaria but it is eradication of the malarial parasites that eliminates the disease. Reduction in incidence rather than elimination of the disease precludes a causal relationship.” 

So, if LDL-cholesterol were the causative factor in the development of coronary artery disease, then reducing it to sub-physiological levels would seem to be the answer to eliminating heart disease.  But, according to Viktor Subbotin (from whose 2012 paper I took the above two quotes) reducing LDL-cholesterol does not prevent cardiac events in 60%-70% of individuals supposedly at risk by having elevated LDL-cholesterol.
According to Subbotin:

“Unfortunately, it appears that the scientific and medical communities are focusing on and emphasizing biomarkers that can predict risk, without proof that these biomarkers cause the risk.” 

Why would this be?  Could it be because there exists a multibillion dollar per year industry that provides medications to reduce these biomarkers?

I added in bench.

Squats
135x8
150x5
175x3
205x3
235x1
265x1 (10lb PR)
285x1 (30lb PR)
Shoulder Press
65x5
75x5
115x2
135x1 (3lb PR)
145x1 (13lb PR)
Deadlift
185x5
215x5
250x3
295x1
325x1
360x1 (10lb PR)
Bench Press
135x5
155x4
175x3
190x2
225x1
250x1 (10lb PR)

Back squat : #245
Shoulder press # 125
Deadlift # 355

screwed up the order
Sh press
145
BS
235
DL
275
m/49/175
Didn't want to, but got it done.

364 kg
126
66
172

Back Squat        350
Shoulder press  195
Deadlift              445
Total                   990

Back Squat: 240(PR)
Shoulder Press: 130
Deadlift: 330(PR)
Total: 700(PR)

Back squat:340lb
Press: 160lb
Deadlift: 475lb

Total: 975lb (Pr)

Back Sqt - 305
Press - 175
Deadlift  320

Total 800

All PR’s since working back from N/K T-cell Lymphoma last February.

168/46years young;)

No squat 
Shoulder Press: 75# (PR)
Deadlift: 230#(PR)- No more plates
305#

Figured I’d skip the  back squats today to be on the safe side. I’m having pain in my right knee when fully bent. The deadlifts didn’t feel too bad, tried for a more straight leg form. I was fine all day yesterday till about 4 pm, I can’t remember doing anything to it though?

And I Finally was able to get 75# again for my SP(it’s been awhile), so my Total may have been a new PR. 🤷🏻‍♀️

Bs 295
Sp 170
DL 325
790

BS: 275
P:  165
DL: 390
T: 830

M/31/5'9/175

190310: 290# Squat, 165# Press, 375# Deadlift = 830# Total
Today: 295# Squat, 170# Press, 385# Deadlift = 850# Total
Still a ways off from PRs but happy and feeling good building back up. No belt or lifting shoes.

955lbs

BS: 375lbs
SP: 155lbs
DL: 425lbs

Back squat: 165#
Shoulder Press: 85 (90=F. Grrr.)
Deadlift: 255.
Total: 505 lbs.

Backsquat 92,5 kg
Press 47,5 kg
Deadlift 137,5 kg

Total 277,5 kg

First time to try crossfit total

I"m new, so I do not understand this training well. So, all of those 3 exercises should be done maximally repetition? Or I"m wrong?!
Thanks in advance for your comments and advice.

Champions Club Scaling Notes:

RANT:
Well here we are again. Seeing this so many times tells me that the workouts we've done recently and the focus we've had on strength in static positions should be translating to these lifts. So use them as a diagnostic. Is your back squat off: be more strict on your L-sits. Is your press off? Be more strict on your handstands. Is your deadlift off? Well... we've done quite a bit of max effort deadlift workouts, so be more strict on those. Or the scales.

GROUP VERSION: Since this has come up so much recently, might not be bad to pick one movement of the three and really nail it. Then next time it comes up, pick a different one. A lot of factors - mostly outside of your control - have to be in line in order to do a full Total in an hour session.

I'M NOT SURE WHAT TO DO VERSION: Start with an empty bar and do 10 reps that take about 1:30 to complete (meaning you going super slow). Add as much weight as you want, but each set has to go at the same tempo and same reps. You probably won't go high, and that's cool!

IT'S NOT MY DAY VERSION: The goal on Not Your Days is to still come out of it feeling like you did something, while moving the needle on technique. Try 7, 10, or 12 reps. Or something. Shoot, do 3 max sets of shoulder press with an empty 45-lb. bar. You'll feel jacked!

Check scaling notes in the Compare-To for warmup and other stuff.

Back Squat - 475lbs
Strict Press - 205lbs
Deadlift - 535lbs

Total: 1215 lbs

Masters Male 55 - 59 / 250lbs

I somewhat get these posts as a lay person/health teacher, though they are a bit over my head...I'm trying. How can I express/teach them to my middle school students? Make it relevant to them? Any help would be appreciated.

How about a "Son's View on Bypass Surgery".  Mom smoked for 35 years, that's on her.  The triple bypass, the ensuing amputation of both legs, the gangrene and ultimately the signature needed to remove life support.  That's on her Dr's.  Read John Barrons Lessons from the Miracle Doctors, the section on blood.  Read Bypassing Bypass Surgery.  Google "Chelation Therapy".

Very exciting that these posts are taking a deep dive into some vascular pathophysiology! 

There is also very good evidence that atherosclerosis preferentially develops at sites of geometric irregularity in the arterial tree - branch points, bifurcations, and curvatures. The prevailing thinking is (or at least used to be?) that the site-specific development of atherosclerosis results in part from the influence of low and/or disturbed blood flow in these arterial regions. I believe these same atheroprone sites, e.g. the carotid artery, are also characterized by the presence of a developed (and likely, dysfucntional) VV. 

The post seems to suggest that the VV is the initiating insult, but is it possible that the VV is itself secondary to pathologic hemodynamic stimuli, in combination with circulating pro-oxidative and pro-inflammatory factors resulting from poor dietary habits (e.g., excess refined carbohydrate consumption)? 

Also related to the hemodynamic signals for vascular adaptation: one advantage of high intensity exercise is the dramatic increase in blood flow and laminar (beneficial) shear stress, even in the geometrically irregular arterial regions that are subject to low and oscillatory flow at rest. The brief interruption of resting pro-atherogenic hemodynamics seems to be one of the benefits of daily exercise for vascular health. The oddly shaped pipes of the ascending aorta, carotid bifurcation, and iliac, femoral, and popliteal branch points of the lower limb arterial tree are no match for the dramatic increases in cardiac output and metabolic demand evoked by, for example, Open 19.5. I haven’t made the measurements, but I have a strong feeling that blood flow and shear stress patterns are vigorous and uniformly antegrade under these conditions! The consequence, in theory, would be a beneficial physiological stimulus for favorable adaptations in the vascular beds exposed to the anti-atherogenic flow patterns associated with exercise. 

I ask out whether hemodynamics, rather than the VV, could be the root cause of atherosclerosis out of genuine scientific interest as someone who has done *some* work in this area, but I've also been away from it for a while and don't know the latest evidence. It is no longer my main area of scientific expertise, so I’ll respectfully defer to the author of this excellent post on the matter. 

I think it is great that we're having this sort of discussion in this forum! 

Leave it to the wide-eyed medical student to allow the practicing surgeon to see what has been in front of him all along. It is this questioning of established "knowns", whatever those established "knowns" happen to be, that paves the way for a clearer, more accurate picture. Who knows? Perhaps the world is not flat afterall.

The goal today is to lift more than 190310, especially since we are following a rest day. Determining loads for build-up and working sets should be much easier now that we have been performing this workout on a more consistent basis. Athletes who are feeling good, and are going after a personal best, will be advised to build up to approximately 95% of their previous max and attempt a new PR after that. For athletes that are not feeling optimal today, I may have them stay slightly sub-maximal in loading, while keeping 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 fully 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’ll 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. I will allocate times of 17-20 minutes for the back squat, 10-12 minutes for the shoulder press, and 15 minutes for the deadlifts.

By way of brief explanation, the vasa vasorum are basically arteries for the arteries. It’s a micro-circulation that supplies necessary O2 and nutrients to thicker blood vessels. Prominent in the (large) aorta, can be seen in the coronary arteries (may originate there). It’s a very complex network and a suspected participant in atherosclerotic heart disease and thereby also a potential rescue of sorts in CAD. 

I had a 63 yo patient today who described a family history of heart disease and assured me that she was eating a low fat diet. I said, rewind, I am going to turn everything you thought to be true on its head. And you know what, she not only heard me, but she listened. This series of bite sized explanations is perfect for her, for me, too.

Intended Stimulus
This is the CrossFit total, because it is a good showing of your strength. However, we are not competing so let's not approach it as such. Let's have a different goal. Today we don't go in just to be strong, we go in to get strong. It is not about what numbers you think you should or ought to get, it is about moving as much weight as you can with sound mechanics. Let the numbers be whatever they want to be. If you lift as heavy as possible within your capacity today, you win no matter what. Athletes who are still working on mechanics, and advanced athletes that one a bigger challenge should work on sets of five instead of singles (enjoy). Athletes new to the lifts should work on their mechanics. 


Option 1
 
For load:
Back squat, 5 reps
Shoulder press, 5 reps
Deadlift, 5 reps


Option 2
 5 sets of not for time
0:30 Bottom of Squat Hold
7 Tempo Back Squats @4211*
*4 seconds on descent, 2 seconds pause at bottom, 1 second ascent, 1 second pause up


5 sets of not for time
0:30 Overhead Barbell Holds
5 Tempo Strict Press @4012*
*4 seconds on descent, 0 seconds pause at bottom, 1 second ascent, 2 second pause at top


5 sets of not for time
3 Pause* Deadlifts 
*2 seconds pause one inch from the ground, 2 seconds pause at knee

Globo scale: as is.  Obviously the safety rules apply: spotters or spotter arms if using regular plates on the squat.  Deadlifts: use pads if the gym staff may yell at you for noise and control it on the way down in this case.

If without a barbell today, see about a guest pass/drop in to a CrossFit box, YMCA, Anytime Fitness, Golds, or any other gym with a barbell and rack that will let you do this.  If that is not possible, save this one for another day and just move today. Otherwise, work to the heaviest pistol, step up or Bulgarian split squat you can, followed by strict DB press max (or max strict deficit HSPU) , then single leg deadlifts with two dumbbells, getting heavier each set.  If you max, do an AMRAP set with the heaviest available dumbbells for each movement maxed. 

Squat-345
Press-195
Deadlift-430

Total-970

I WILL make it to the 1000lb mark by the end of the year! 

M/6-3/218lbs