Back Squat 475# x 3 Reps

 

Powerlifting Competition

1st Place Finish @ Pure Health Performance Super Total Lift-off.

Back Squat 525
Bench Press 345
Deadlift 610

 

Back Squat

The Squat is a full body compound exercise. You Squat by bending your hips and knees while the bar rests on your upper-back. Squat down until your hips are below your knees. Keep your knees out and lower back neutral. Then Squat back up. Lock your hips and knees at the top. Squats work your whole body. Your legs bend and straighten to move the weight. Your abs and lower back muscles stabilize your trunk while your legs move. Your upper-back, shoulders and arms balance the bar on your back. Many muscles work at the same time, not just your legs. The Squat is the king of all exercises.

Deadlift @ 605#

CrossFit Total (Downtown Duel @ 918 CrossFit)
Back Squat 500#
Shoulder Press 255#
Deadlift 605#
Total 1360#

Back Squat @ 500#

CrossFit Total (Downtown Duel @ 918 CrossFit)
Back Squat 500#
Shoulder Press 255#
Deadlift 605#
Total 1360#

Downtown Duel #3 (The CrossFit Total)

Saturday, October 10th 2015 (4:00-7:00PM)

The CrossFit Total is the sum of the best lift of each of the following; the Back Squat, the Strict Press, and the Deadlift, in that order. Athletes will be given 30 minutes at each lift, with a 30 minute rest before moving on to their next lift. (ex. Athlete has 30 minutes to Back Squat, 30 minutes to rest, 30 minutes to Strict Press, 30 minutes to rest, 30 minutes to Deadlift).

Back Squat 455# x 3 reps

Back Squat 500#

Back Squat 440lb x 3 reps

Back Squat @ 405 x 6

Training 2/3-2/8/14

Tuesday, Feb 4th 2014
Push Press 7-5-3-2-1 reps E2:30MOM
225-235-250-275-285(PR)
*Then 20 reps shoulder to overhead @ 205 (got 15 reps)
WOD
4rds of 3 min AMRAP
24 DUs
12 hand release push-ups
6 S2O @ 205
6 rds + 12 hand release push-ups

SWIM WOD
100 yd freestyle
100 yd breast stroke
50 yd back stroke

300 yd swim 8:03

25 yd/25 yd/ 25yd/ 25 yd sprint melody

200 yd cool-down

Wednesday, Feb 5th 2014
Back Squat 7-5-3-2-1 reps E2:30MOM
350-375-405-435-435
*Then 20 reps Back Squat @ 310
Muscle Snatch EMOM 5-7 sets
135-145-155-165-175-185-195-205(fail)
Snatch Drops EMOM 5-7 sets
95-105-115-125-135-145
-Snatch Precision while Fatiguing
1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
1) EMOM 3 min @ 165
2) EMOM 3 min @ 175
3) EMOM 3 min @ 165
Then Squat Snatched 185-195-205-215-225(fail)
Muscle-up Training 20 reps 10/10
60 Hip Extensions
60 GHD sit-ups
60 Evil Wheels

Thursday, Feb 6th 2014
1 hour of YOGA

Friday, Feb 7th 2014
"Macho Man" EMOM as long as you can
3 Power Cleans @ 185
3 Front Squats @ 185
3 Jerks @ 185
10 rds + 3 PC + 2 FS
Bench Press 7-5-3-2-1 reps E2:30MOM
255-290-325-345-345
*Then 20 reps max Bench Press @ 225 (I got 19 reps)
2 sets max strict hspu 12/10
2 sets max kipping hspu 15/12
Rest 1 min Then max OHS @ 140 = 10 reps

Saturday, Feb 8th 2014
Row and Running Training
Row 1000m + 10 box jumps @ 30"
Row 750m + 15 box jumps @ 30"
Row 500m + 20 box jumps @ 30"
Row 250m + 25 box jumps @ 30"
Then
Run 800m + 10 KBS @ 70lb
Run 600m + 15 KBS @ 70lb
Run 400m + 20 KBS @ 70lb
Run 200m + 25 KBS @ 70lb

Training Hard

Tuesday, Dec. 10th 2013 @ 5:15am
Back Squat 7-7-7-7-7 reps E3MOM
185-275-345-345-345
WOD 10rds for time: 10:56
5 Hang Power Snatch @ 135
10 over the box jumps @ 24"

@ 4:40pm
10 min to establish 5 RM thruster w/ axle bar
70(5)-110(5)-160(5)-200(5)
2 x 10 Axle bar OH walking lunge @ 155
2 x 10 L-sit pull-ups
WOD "Dropped Lung" for time: 16:59
Row 500m
25 Thrusters @ 105
Row 500m
25 Burpees
Row 500m
25 Thrusters @ 105
Row 500m
25 Burpees
Row 500m

Wednesday, Dec. 11th 2013
Strict Press 7-7-7-7-7 reps E3MOM
100-145-195-185-185
Technique & Strength Work 4 rounds w/ 3 min Rest
1 Push Press @ 225
1 Split Jerk @ 275
3 Push Jerk w/ axle bar @ 200
50 Double unders
WOD 7 rds + 3 C2B
AMRAP 9 min
6 C2B pull-ups
6 T2B
6 Split Jerks alternating sides w/ axle bar @ 165

10 min handstand walk practice

Snatch & Bench Press Complex
Squat Snatch 95(10)-135(4)-155(2)-175(5)-195(2)-175(3)-145(20)
Bench Press 135(10)-225(5)-245(5)-265(5)-275(5)
GHD sit-ups 7 sets x 15 reps


Thursday, Dec 12th 2013
Front Squat 7-7-7-7-7 reps E3MOM
155-225-300-300-300
WOD "Kettlebell Killed the CF Star" 10:41
13 Kettlebell Swings @ 70lb
1 Goblet Squat w/ Kb
12 Kbs
2 GS
11
3.....
until you do 1 Kbs and 13 Goblet squats
Total reps 91 Kbs @ 70 and 91 Goblet Squats @ 70

WOD "CF 2 fer 1 WOD" for time: 22:17
Row 800 meters
9-7-5 reps
Ring Muscle-ups
Squat Snatch @ 155
Row 800 meters
9-7-5 reps
Pistols alternating legs
Ground to overhead @ 185
Row 800 meters

Friday, Dec. 13th 2013
GHD sit-ups 10 sets x 15 reps
Roll out + mobility(Yoga)

Downtown Duel WOD #1

"Sally Go Home"
21 - 15 - 9
Back Squats
Pull-Ups

*Pull-Up reps only count when partner is holding the bottom of Back Squat.
*Pull-Up reps only count if bar is returned to full standing position.
*Work must go in order, but can be broken up however.
*5 Minute Time Cap...

At 5 Minutes:
2 Minute AMRAP
Burpees
 
*Only one partner may work at a time.

RX: Chest to Bar, (185/135#)
Scaled: (135, 95#)
Masters: (125/85#)

CrossFit Total Videos

Back Squat 450

Shoulder Press 245

Deadlift 550

 

 

TOTAL 1245

CrossFit Total

On Friday night @ Barbells and Bass there was a lifting competition that I entered. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor.

Back Squat 1RM  @ 450
Shoulder Press 1RM @ 245
Deadlift 1RM @ 550

CrossFit Total = 1245

1st Place Finish

 


 Detailed Rules Here

Always Do Full Squats

Squat Parallel

Going to parallel is the general recommendation, and your results will be fine just going to parallel. Parallel is defined as where the tops of your thighs are parallel to the floor. If the knee is not tracking over the toes during the movement this results in twisting/shearing of the joint and unwanted torque affecting the ligaments which can soon result in injury. The knee should always follow the toe. Have your toes slightly pointed out in order to track the knee properly.

Back Squat 3 reps @ 395lb

Back Squat @ 435lb

Power Clean + 3 Back Squats @ 265lb

NO RACK