Monday

DSC_0040
Sam became the third girl at CFCA to Deadlift over 300# last night.

WU
Dynamic

WOD

“Crossfit Total”

1 Rep Max Back squat (find the ball!)
1 Rep Max STRICT Shoulder Press (No Bounce!)
1 Rep Max Deadlift (good form)

Your CF total is the sum of the best of three attempts at the back squat, the press, and the deadlift. You will have about 15-20mins per lift to work your way up to a 1 RM.   The  CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test. *Beyond this we would like to have you guys divide your total by your body weight to come up with a Pound for Pound Total..otherwise known as “the Real Deal”

or

5k Row

or

20 min AD for Cals

Supplemental
Nada… Most of the Rowers/Dyners jumped on the opposite machine for a 20 min cooldown.

Notes: We usually pair these workouts up because the lack of rowers.  They are at the opposite ends of the fitness spectrum so we allow folks to pick based on their goals or what data is most important to know. Great work on the total by many folks. Lots of PR’s going around despite our gyms somewhat lacking emphasis on an organized strength program. The total is always fun to watch and there is a camaraderie that is magic. Seems like we need to do more pressing though as that lift is always hard to budge. We throw the “Real Deal” in there to level the playing field. Just by virtue of the workout the big boys have the advantage on the total. But in the end you have to carry that weight around and being able to lift a lot doesn’t mean shit when it comes to overall fitness or at least how we define it at CFCA. Nice job to Vince who with his total divided by BW had a real deal score of 5.069 to take the #1 spot from Matt at 5.06. Joel took the top spot in the total itself with 1083#. A back squat PR of 405# and a deadlift of 513#.

On the row side we saw an exceptional effort from Polish Mike who did the 5K in 17:42 which would have put him in 2nd on the board. Rickie Bobby came to the next class an upped his previous best of 17:49 to 17:34.2 reclaiming the 2nd place position. Katrina had a solid first go at the 5k with a time of 21:42. Not quite board worthy but not too far off either. Great to see her effort on that one. As a coach, I love the rowers and dynes because you can see real time data. There is no hiding from it for better or for worse. What you give is what you get and I’m getting better at predicting peoples capacities so that helps to give them a realistic but challenging # to shoot for.

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