CROSSFIT TOTAL XXX
every 2’ for 6’
3 Shoulder Press (125)
every 2’ for 6’
3 Front Squat from ground (175)
every 2’ for 6’
3 Deadlift (305)

135lb (shoulder press + 165 (front squat) + 265 (deadlift) -  (max 3 reps)

MaxRack, 10 minutes each

250 + 120 + 310 = 680

(2nd time fasted; 2 times ago 265+120+325; but last time 235+120+305)

3s @ 105. 62.5. 150kg
Prev: 3s @ 100. 60. 145kg

BS: 335 (failed on 345)
SP: 175
DL: 365 (trap bar)

total: 875

Squat: 220
Press:135
Deadlift:330
685

Back squat - 320 lbs. 
Shoulder press - 160 lbs. 
Deadlift - 445 lbs. 
Total = 925 lbs. (PR)

155/70/195 kgs
stretching and scales completed.

Did a mix of the three WODs programmed for this cycle. Yesterday, I did Mr. Joshua, so my posterior chain is feeling it today.
800 m run
Back Squat: worked up to 1@155 lb., then did 3@135 lb.
Should Press: worked up to 1@80 lb., failed twice at 85 lb.
Then completed 30 power cleans and push jerks at 85 lb. (essentially a “Grace” light)
Then completed a 5,000 meter row in 22:25.
Total workout time of 58:10. 
Completed 07/14/2019.

310-150-205

This is another great one.  Power to the People.

scaled to 5reps w/ brace and increased rests.  Kept wrist straight during SP & stopped at it’s limit.
Bs: 35/45/55/65/75/85/95/105/115#
Sp:  15/25/35/45/55/65#
Dl:  65/75/85/95/105/115/125#

Did more & cleaner reps than last time  

M/31/5’9/180

Squat: 305
Press: 175
Deadlift: 415
Total = 895# (5# heavier than 6/17/2019)

285+135+290 = 710

43/6'3"/200
355+170+385=910

Backsquat 243Ibs
Shoulder press 110Ibs
Deadlift 309Ibs

1x75%, 1x85%, +5lb pr attempts 
S: 195, 225, 260pr
P: 70, 80, 90
D: 270, 305, 360f, 360pr

For time:
Put all the plates away
Got distracted chatting

38/m/5’10”/218

Deadlift 295
Overhead press 140
Squat 245

Total 680

775 total
Squat 295
press 145 (!)
dead 335

Bout to go do a shoulder workout because I’m weak. Been a long day of remodel construction work low back felt fatigued coming into this test. Oh well. GPP. 

365/155/415 not PRs by any means but it’s been a while for this one

BS - 340
Press - 150
DL - 365

Back squat 230 (pr)
Shoulder press 125
Deadlift 310 (pr)
665# workout pr

One rep is just to rough.

Staying with the following weights and trying to increase reps on this type of day. 

Squat: 225x2
Overhead press: 135x2
Deadlift: 315x2

Back squat: 30# w/wall assist (weak knees)
Shoulder press: 60#
Deadlift: 150# (time to buy more weight)
Feels good to be back

Squat: 315
Press: 75
Deadlift: 365
Total: 755

What does this mean: “20 minutes of scale practice and stretching".

165 BS + 77 SP + 235 DL = 477

wow who wrote that article? it was just too hard to read omg, I was with my wife and she couldn't read it neither, we appreciate the intention but a video explaining this info will be much easier.

Totally forgot to log this morning

995lbs
BS: 385lbs (close to my PR)
SP: 135lbs (meh)
DL: 475lbs (PR!)

For time, 21-15-9 reps of
Squat cleans, 95lbs
Dumbbell shoulder presses, 2x26lbs DBs

10:50

I have to boast a bit: scales went really well, with holds up to about 40 secs per position! Not the best form -- leg at around 75 deg -- but they were stable, steady and continuous.

Note on my subbed WOD: I don't have the equipment for max lifting, but I wanted to keep the basic Rx elements. I did this structure because Squat Cleans are combination of deadlift and front squat. I considered doing (scaled) Grace but I would have had to jerk the bar rather than press.

BS: 170kg/374lb PR
SP: 80kg/176lb. PR
DL: 170kg/374lb. PR
Total: 420kg/924lb
😎

CF Total:
BS: 125#
SP: 95#
DL: 125#
(Need more weight in my garage gym, I have a bar, two 15# and two 25# plates)

Back squat:205(PR)
Shoulder Press: 70
Deadlift: 230(PR)- due to no more plates 
Total: 505(PR)

Matched compare to, I knew I was running in the afternoon so just worked up to last times numbers. 

Ran 5k: 30:17
Not my worst (pretty close though), but hey got it done! Got a cramp halfway through so took a few 15-30sec walk breaks. 

Back squat
3x 10 135lbs
3x 3 185lbs
Shoulder press
3x 5 95lbs
1x 115lbs
Deadlift 
1x 10 135lbs
3x 1 225lbs

755 total: 
BS:225,245
SP:135,145
DL:345,365
Definitely not a PR. My core is torn up from the past few workouts 

M/44/6'2"/180#

From @streetparking

4 RFT
400m run
30 squats
20 DB power cleans 40# DB's
10 DB push press 40# DB's
19:14

Squat PR this morning at 300lb, deadlift was down from 350 to 315 this morning and OHP was down to 100 from 120 total this morning was 715lbs.

DL 3x3@275
4 rounds:
400 meter run
30 lunges@50lb
Snatch practice

Alternating front squats-back squats
5-10-5-10-5
165-175-175-185-175#
Interspersed with DB bent over row
10-10-10-10 with 53# kb

Putzed around hotel fitness center then went for a run and did planks.

210kg squat full depth.   85kg military press.   250kg deadlift.         545kg or 1199 pounds. 

Champions Club Scaling Notes:

RANT:
So think about yesterday. Think about the string of hero workouts that have come up recently. Think of all the volume and all the reps and how long all that crap took. And here we got 9 lifts. When I first saw this, I was like, "Geez again!?" But when I think about it, it's really self-scaling. People pr at the weirdest times and under the weirdest conditions. Recently we had a bunch of people pr on Cindy the day after we killed ourselves on our 5k run sub. So having a Total here gives us a chance to see how we're feeling. Go for a pr if you're feeling it. If you're burned out then you literally do 9 lifts that fall somewhere on the That One Felt Heavy spectrum then hang out after with some scales and stretches. These workouts do not exist in a vacuum, so make sure to digest them within the context of everything else.

Check the Compare-TOs for previous scaling notes

안양공식인증지부 크로스핏힘
405 + 200 + 405 = 1,010 lb (458kg)
강경택 45세/180cm/90kg

INTENDED STIMULUS
.
Heavy day! CrossFit is constantly varied not random. People often confuse variety with a lack of structure or logic. By the same token, people often believe that repetition cannot coexist with variance. Both ideas are wrong. Today think about this: the Total is designed to be the most efficient and elegant stimulus a barbell can give you to elicit maximal strength. In the conjunction of these three lifts, the column and the pelvis have to work hard to keep the integrity of the system under maximal loads. This combined with the fact that the benefits of lifting the heaviest loads every so often is necessary for the complete development of all athletes explains why we have the Total today, and we why we do it every so often. It also tells you what we want from this workout: we want the heaviest loads we can safely handle for all three lifts. Mechanics are king here. If you did 190626 and 190701, today is an awesome day to apply anything you learned on those days. If you did not, just play some ol' good tunes on the boombox and see where you can get. Athletes refining technique can use the options below. 


OPTION 1
This should not be a super big grind. The objective for all lifts is to get 3 reps with optimal mechanics at a very heavy load, not the heaviest load. The number of reps allows the coach to catch any big deviation in mechanics at a sub-maximal weight. 


Back squat, 5 reps
Shoulder press, 5 reps
Deadlift, 5 reps


OPTION 2
For athletes new to the movements
5 sets 
0:30 Bottom of Squat Hold
7 Tempo Back Squats @4211*
*4 seconds on descent, 2 second pause at bottom, 1 second ascent, 1 second pause at top


5 sets 
0:30 Overhead Barbell Holds
5 Tempo Strict Press @4012*
*4 seconds on descent, 0 second pause at bottom, 1 second ascent, 2 second pause at top


5 sets
0:30 active hold from pull-up bar
5 Pause* Deadlifts with slow decent
*2 second pause one inch from the ground, 2 second pause at knee, 1 second pause at top. Slow the decent, prioritize the initiation of the movements by sending the butt far back (hinging).

Love it! Deficit work!

Warm-up for 190709:
GENERAL WARM-UP

5 minutes of double- or triple-under practice.
then,
3 rounds with an empty barbell of:
5 deadlifts
5 power cleans
5 should presses
5 bent over rows
5 back squats

SPECIFIC WARM-UP

For each lift use the following schema:
5 reps at 30% of 1RM
3 reps at 50% of 1RM
2 reps at 60% of 1RM
1 reps at 65% of 1RM
1 reps at 75% of 1RM
1 reps at 85% of 1RM
> First attempt should be about 90-95% of 1 rep max.

Ripp's Rules
1) Don't be stupid.
2) Don't be greedy.
3) Don't be pig-headed.

Globo scale: as is.  This one keeps coming up, usually once a month, so hit it hard.  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.