We've worked hard on getting stronger with Wendler's 5/3/1 program the last few months. We've all watched our number go up and up and up. So now it's time to put our strength to the test.WOD for 8/30/10:
CrossFit Total:
Back Squat 1RM
Shoulder Press 1RM
Deadlift 1RM
Bench Press 1RM (if time allows)
The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. You will have three attempts for each lift (note this is NOT 3 attempts at each weight for each lift). The whole process is as follows in the words of the man who developed the CFT, Mark Rippetoe:
"After a warm-up, the squat will be performed first. Some squatting with the empty bar should have been included in the general warm-up so that the knees, hips, back, and shoulders are not too terribly surprised. Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM. 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."
For a more detailed description of the CFT read here.
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On Saturday, September 25 we will be joining CrossFit affiliates around the world in participating in Fight Gone Bad 5 to raise funds for the Livestrong Foundation, the Wounded Warrior Project, and the CrossFit Foundation. CrossFit RFM will be joined by Lahaina CrossFit in our fundraising efforts. Join us by registering here or supporting our affiliate by donating here. If you do register make sure you sign up under CrossFit RFM's team. All participants will be asked to donate $20 when you come to the WOD on the 25th. We will be running heats of FGB depending on the turnout, with some scaled heats being available. After the WOD we will be having a potluck so everyone can mingle and get to know each other better. So come out, support the cause, and get in one helluva workout!
Damn!!! 315# back squat, 135# press, 300# deadlift. 750 total....
ReplyDeleteNot even close to goals of 325# squat, 155# press, and 320 deadlift.
ReplyDeleteI read this cool quote by an author in the early 1900s and it depicted perfectly the attitude of everyone in the gym during our CFT tonight. Great work to all for pushing through physical and mental barriers!
ReplyDelete***
“If you and I will inspire the people with whom we come in contact to a realization of the hidden treasures they possess, we can do far more than change people. We can literally transform them…Compared with what we ought to be, we are only half awake. We are making use of only a small part of our physical and mental resources. Stating the thing broadly, the human individual thus lives far within his limits. He possesses powers of various sorts which he habitually fails to use…one of these powers which you are probably not using to the fullest extent is your magic ability to praise people and inspire them with a realization of their latent possibilities.” — Dale Carnegie
Although my press was crappy 75#, I made up for it by beating my last DL pr by 20lbs and my BS by 10lbs. DL 260#, BS 195#. I am only half happy with my BS PR. Some of you know why. Uuuuuuuhhhhhggggg!
ReplyDeleteI am totally psyched about my totals. Back Squat 295# up from 260# last pr attempt and 275# overall PR, Press 135# up from 115#, and Deadlift 365# up from 310#, for a total of 795#! - know I could have done 300# or more on the back squat but I didn't want to push it and fail. But after doing 295 I felt I could have gone for more. Oh well. I also might have been able to do 375 DL but after getting 365 I got over zealous and wanted to try 385, which I failed at. Next time victory shal be mine 385#! But all in all I am stoked to have gained 95# on my total! Thanks RFM for the awesome training and programming!
ReplyDeleteGreat Job Everyone! Amazing results! You all should be thrilled. Great find on that quote Kehau.
ReplyDeleteForgot to post results (increases are listed from last RFM CFT, not necessarily from recent PRs)
ReplyDeleteBS 220# (+20#)
PRESS 100# (+15#)
DL 305# (+55#)
Frank, Mary, Tara, Christy, Derek, Jun and Shauna, stay disciplined and hit your strength hard! We're up next in three weeks!
ReplyDeleteBack squat 375# (+ 25#)
ReplyDeletePress 195# (+ 10#)
Deadlift 435# (+25#)
CFT - 1005#
It's almost as if this stuff works!!! ;)
Totally frustrated with my total. Wondering what I am doing wrong in my training to not make bigger gains......
ReplyDeleteKyle...
ReplyDeleteFirst of all you have nothing to be frustrated about. You are putting up good numbers for your bodyweight. Secondly, this total came after 4 full cycles of 5/3/1 for most of us. Stick with the strength work and you will guaranteed see your numbers go up.
Kyle, like I told you last night, Don't put of fthe fact that you have been hitting the WOD's extremely hard and have not deloaded yet. I think that has a major afffect on muscle fatigue. We did a full deload week, and I didn't do any workout Saturday and Sunday so my muscles were fresh for this Total. Don't forget that you build muscle while resting!! I still give you major props for the weights you put up vs. your body weight. Also remember we are behind you 100%!! sometimes just having someone there yelling GO! GO! GO! can make a world of difference. If you need to I can call you and yell at you through the phone lol!
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