Crossfit Cherry Point - Crossfit Cherry Point

"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."

Tuesday, January 26. 2010

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
4 Warmup sets of Back Squat
After squats, 4 warmups sets of Shoulder Press (SP)
After SP, 4 warmups sets of Deadlift

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

The CrossFit Total is the sum of the best of THREE attempts at the squat, the press, and the deadlift. The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Compare to 091027

"I've always made a total effort, even when the odds seemed entirely against me. I never quit trying; I never felt that I didn't have a chance to win." - Arnold Palmer

Posted by Dave Joseforsky at 01:00 | Comments (11) | Trackbacks (0)

Comments

Display comments as (Linear | Threaded)

Back Squat - 315/335/360(f)
Shoulder Press - 175/185/195(f)
Deadlift - 405/425/435

Total - 955

Great job Markum for setting affiliate records in BS, DL, and Total. HHog, PR in the DL, nice work.

#1 Josey on 2010-01-26 07:35 (Reply)

Back Squat - 225/245 (f)/245
Shoulder Press - 135/145/155 (f)
Deadlift - 305/315/325

Total - 715 (PR)

#2 HHog on 2010-01-26 10:49 (Reply)

BS - 195/205/215F
SP - 115F/115F/115
DL - 235

I have to throw out all previous heavy DL's due to a repeated breakdown in my form. Today I maintained correct form throughout the lift.

#3 Barriger on 2010-01-26 13:29 (Reply)

BackSquat = 315
Shoulder Press = 155
Deadlift = 365
CF Total = 835

No PRs.

#4 Weaver on 2010-01-26 14:04 (Reply)

Back Squat - 155/185/200(f)
Shoulder Press - 85/95(f)/90
Deadlift - 155/185/200(f)

Total - 460

#5 Christi on 2010-01-26 14:07 (Reply)

Back Squat - 275
Shoulder - 195
Deadlift - 315

#6 Oscar on 2010-01-26 17:14 (Reply)

BS - 225, 275(f), 255
SP - 115, 135(f), 135
DL - 275, 315, 375(F)
CF Total = 705

First CrossFit total so it will be nice to have a bench mark to kill next time. Wow there is a lot of weight in the comments...KEEP IT UP!!!!!

#7 Isaiah on 2010-01-26 20:43 (Reply)

BS- 145-165(F) made it back up but did not go far enough in the squat- 155
SP- 65-70-75(F)
DL-185-205(F) made the lift but arch in lower back-195-200

#8 Noelle on 2010-01-26 20:51 (Reply)

oops forgot the total

CF total-425

#9 Noelle on 2010-01-26 20:52 (Reply)

BS 315pr
SP 145
DL 365

not a pr or even a tie for sp and dl
oh well. Gotta piece all three together
at once.

#10 Hunter on 2010-01-26 21:34 (Reply)

Squat 245 PR
Shoulder Press 145 PR
Deadlift 335 PR

#11 Erickson on 2010-01-27 13:28 (Reply)

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