7/30/10……FRIDAY
“Strength day”
Shoulder Press, 1 rep
Squat cleans 1 rep
Post total to comments.
After a few light warm up sets you will get three attempts to determine your one rep max for each task.
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.
“Good luck to Kekoa,Nathaniel,Rosie,Kade and Nathan on their first bjj comp. on Saturday. (Kekoa’s 2nd time).They all have been training really hard this past month. “give me 110% effort and you’ve already won kids!”
XFit totals today. Weak on the deadlifts, haven’t recovered from Wednesday’s WOD.
Totals = Deadlift 275, Press 115 (PR), and Squat 165 lbs. Total =555. If you’re interested, you can see where you fit in the Crossfit ranks here: http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf .
CrossFit Total – 1 Rep max
DL 245#
Press 85#, can’t seem to past this # yet
Back Squat 200#
Press… 185 PR
Squat Clean… 205
Squat clean = 185#
Press = stopped at 135# (shoulder still healing)
Squat clean = 155lbs PR
Press = 95lbs PR (from 85lbs)