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MaxRack, and 10 minutes for each

255+120+320 = 695

(Last time was 225+120+315, but 2x before was 270+120+330.  No failures on BS or DL, so can try heavier next time.)

In regular shoes (nano 6) this time. Usually I lift without shoes or in lifting shoes when going heavy. 
310 high bar ass to grass back squat (340m)
170 strict shoulder press (180m)
475 deadlift (pr for shod deadlift)
This deadlift was a grind and as we deadlift in about a week I decided to leave it at 475. 
955 total. (1010pr)
40/190/5’9”

755lbs total
BS:135,185,205(5)225(2),245,255
SP:95(5)115(3)135,145
DL:205,295(5)345,355
Everything felt off and wasn’t able to match last time

Today was NOT a heavy lifting day. Last time I did the CF Total was 03/19 where I set PRs in all three lifts. Today was not that day.

BS-275
SP-165 (ties PR)
DL-335
Total-775 (PR is 845)

Some days are not PR days, but they're still important to do even if things feel heavy or "off". Glad I did it, because when I'm feeling a little more fresh, those weights will move easy. Today makes days like those possible. 

Not ready for true 1 rep max's yet since knee is still not 100% after surgery and I'm still working off my de-conditioning but...
BS: worked up to 225 and felt fine (knee was tender next day)
SP: worked up to 135
DL: worked up to 250 and felt fine

32 kg, 40 kg, 40 kg = 112 kg (247 lbs)

295-105-335

SP - 59 kg
BS - 139 kg
DL - 129 kg

Squat- 195
Press- 100
Deadlift- 250 (out of plates, but prob wouldn’t have done more than 10-15 more)

Total- 545

M/57/6'2"/177
Squat - 255#
SP - 130
DL - 285
Total = 670 = 20# better than a month ago, but well off my PR

300# bs (PR)
165# sp 
370# dl (missed 400# x2)

BS: 295 lbs
SP: 155 lbs
SL: 255 lbs

BS: 230
SP: 130
DL: 325
685

Squat 105kg high bar, atg.
Strict press 60kg.
Deadlift 150kg, hook grip.
315kg
M 42/1.78m/77kg

Squat 120 kg, DB shoulder 28kg x2 DB, Deadlift 150 kg

BS: 240
SP: 112 PR! By 5lb
DL: 340
Total= 692 lb 

BS: 125
SP: 55
DL: 125

Squat 365
Press 175
Dl 415

Total 955

BS 145#, SP 75, DL 165 = 385
Tweaked left knee so had to hold back a little.  Dangit, would’ve had a new PR.  😤
My last one was 190119 BS 155#, SP 75, DL 155 = 385 (PR)

225#/165/405

BS 285 lbs - PR
SP 130 lbs 
DL 295 lbs - PR

DL 425lbs PR
SP 175lbs
BS 300lbs

54 YOM 5’6” 215

Squat 325- PR
Deal Lift 315
Shoulder Press 145

BS disqualified my son said I wasn't low enough
SP 150 lbs
DL 355 lbs

Squat 345 pr
Press 145
DL 375

Not feeling well today took it easy on myself 5lbs less each move than current Total PR
185BS
85SP
235 DL

Back squat- 235
Shoulder press- 135
Deadlift- 275

Back squat: 355lb
Press: 170lb
Deadlift: 475
Total: 1,000lb Rx pr

BS: 105 lbs PR 
SP: 65 lbs 
DL: 220 lbs PR

Total: 390 lbs PR  :-)

BS 165 lbs.
SP 85
DL 265 (PR)
Total 515 lbs. (PR)
Any tips for getting over being spooked by getting stuck at the bottom of a back squat? I know I have more in me but as I approach the bar my mind tells me I don’t. 

BS 215
SP 125
DL 290
Total 630

Jackie:
110
60
150
Total 320

BS 335
Press 160
DL 405

600, a PR!

285.  Just parallel.  Next time, 290 and just break parallel. 

155.  Next time 157.5

345.  Next time, 350.

Belt used for all.

BS: 225
SP: 120
DL: 315
Total: 660

Back Squat- 350
Strict Press-170
Deadlift-410

Back squats
135lbs 10-10-10
Shoulder press
95lbs 5-5-5
Deadlift
135lbs 10-10
225lbs 3-3-3

Squat-250
Press-125
Deadlift-295

670 total

1010lbs (PR!)

BS: 405lbs
SP: 145lbs
DL: 460lbs(PR)

My strict press is just stuck but, I'm in that 1k club now!! 

BS - 325lbs
OHP - 145lbs
DL - 345 lbs

43/6'3"/200
sq355+pr180+dl385=920

Hard for me to do max-anything alone with no bar rack. So I subbed something rather light but more up-tempo:

3 rounds of
21 deadlifts
15 front squats
9 push presses
100lbs bar
14:03

This was much more of a struggle than I expected. I fasted all day yesterday (which I do regularly) and I think that cut my power. I feel pretty good endurance but not much strength. Oh well, still a good bit of work.

In a 30 minute window
Bs-275
Sp-185
Dl-365

SP: 125
Bs: 225
DL: 355

BS: 225
SP: 105
DL: 290
Total: 620

190419: 215, 105, 285 = 605

Back Squat: 405lbs
Shoulder Press: 185lbs strict.
Deadlift: 495lbs
Total: 1085lbs 

Back Squat: 195(5# PR)
Shoulder Press: 75(PR)
Deadlift: 230(PR)- out of plates

Total: 500(5# PR)

Happy to finally hit 500#!!  It would’ve come sooner if I didn’t have such a weak Shoulder Press! 

BS 385lbs
SP 185lbs
DL 500lbs

BS 245#
SP 110
Ran out of time...DL after work.

190310:  235-108-275#

As an assessment, CFT is great.  As a workout, not so much.  I wish HQ would explain its programming occasionally.  Seems doing this once/quarter would be enough.

in kgs 
160/73/201
434 kgs / 955lbs

BS = 152 kg
SP = 85
DL = 159 kg

Bested the last max numbers! 

Back Squat - 285 lbs (+50)
Shoulder Press - 110 lbs (+5)
Deadlift - 275 lbs (+20)

Crossfit Total -  670 lbs (+75)

Goal was to get at least 650 lbs, now the goal for next time is 700 lbs.

Total 340kg = 749lbs
Back Squat 130kg
Shoulder Press 70kg
Deadlift 140kg

What I think would be an interesting addition to this short article is the beneficial effect that training/exercise has on the skeleton.  Many might assume that running and lifting weights only benefits the CV system and muscles.

BS - 140kg
SP - 60kg
DL - 200kg

안양공식인증지부 크로스핏힘 
405 + 195 + 405 = 1,005lbs
45세/180cm/90kg/강경택
3월 14일 405 + 205 + 445 = 1,055lbs
4월 22일 345 + 185 + 405 = 945lbs

Champions Club Scaling Notes:

RANT:
So every fall South Park runs a new season on Comedy Central. They used to do a big season and split it between the fall and spring, but now they just do the fall. They start in September and they usually give us about 8 episodes now (it seems, at least). They'll play the first week's episode and it's hilarious about PC Principal or 'Tegrity Farms or whatever, and it gets you hooked and ready for next week. You clear your schedule to make sure Wednesday at 10 pm has nothing but the couch on it, flip on channel 248, and you come to find out that Matt Stone and Trey Parker did not finish the episode in time to air. So you're pissed off. Then they play Fishsticks and all is forgiven.

I give CrossFit my full confidence in programming and always will. But I'll be damned if that South Park comparison didn't cross my mind when I saw this come up. Really? Again? Did you forget you had to post a workout and this is the first thing that popped in your mind?

Then I did it and maaaaaaannnnn my deadlifts felt good today! And my shoulder press. And my back squat. Just go with it, guys. These L-sits and handstands and static holds are really doing something for these slow lifts, for me, at least.

Trust the process and trust the programming. You don't have to like it, but don't let boredom get in the way of what needs to be practiced. Play it by feel. Check last ones or the one before for specific scaling notes.

Intended Stimulus
.
Heavy day! Last time we did this (190419) we went OG. We went for it with full force. Today let's have a different approach, a different mindset. Let's try to improve on our previous performance. However do not focus on going heavier; pick a different aspect that will improve your performance. It could an improvement in anything: your build up strategy, your rest periods between sets, your mindset going into each lift, or a particular cue you find useful. Applying any of these lessons from your previous performance will move you forward. Progress is intentional and it is not only obtained by muscling more load. Check your notes from 190419 and see what you can improve today. If you don't have notes, let's change that today! Observing your performance and taking notes is one of those things that isn't sexy, but makes a big difference. 
Whatever the case, let's progress today!




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
30 seconds goblet squats to a target
30 seconds rest
5 sets
30 seconds half-kneeling unilateral dumbbell press
30 seconds rest
5 sets
30 seconds single kettlebell deadlifts
30 seconds rest

The primary goal today will be to lift more than 190419, 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 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 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.
When coaching this workout, in a group setting, 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.

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.