Tuesday, March 10, 2009

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CrossFit Atlanta 2347
Intensity (power output) across broad time and modal domains is most highly correlated with every favorable adaptation to exercise.

Workout of the Day

"CrossFit Total"

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

Post total to comments.

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Showing 14 comments
  • Heidi_CFATL

    made up Jackie this morning, after doing some squats.
    As Rx’d: 10:26
    nice pic DeMarco!

  • Rob M

    Did the total this morning:
    BS – 130kg
    SP – 75kg
    DL – 160kg
    Total – 365kg
    My total went up by like 30kg. Guess the strength program is working.

  • Marie_CFATL

    Nice time Heidi! I hope you used 45#! 😉
    Another dead day on the blog…

  • Bethanie

    With this weather and my CFT this morning I am in a dangerously good mood, I can’t stop bouncing!
    BS: 95kg (15kg PR from 1/24)
    SP: 42.5kg (5kg PR from 1/24- When I did 45 I went on my toes so hopefully next time I’ll get it)
    DL: 102kg (2kg PR from last Mon)
    Total: 239.5kg
    That’s a 25kg increase from 1/24. Guess my non-strength, drinking every weekend, program is working.
    KBA: I broke up the DL’s as follows: 65×3, 80, 90, 95, 102. (I didn’t want to waste my time on the 100). Do what you’re comfortable with but I just wanted to let you know. You might want to jump straight to 103 ;). I failed 105 twice.

  • Jason Bourgeois

    Call your mom and tell her you’re a man now.

  • kba_cfatl

    David: Thanks, you too.
    Bethanie, congrats, that is a big PR amount.
    When you did 100kg last time, how was that for you as far as difficulty and being able to maintain form? I am debating whether I should try to go higher because that one I did recently my form got bad and it was difficult.
    I was wondering about BS, have you had any other low rep BS other than the 5 rep max we had that one time?


    You might want to cut back on the “juice.”

  • Bethanie

    Thanks Kulsoom!
    Yes, the 100 was hard for me because I couldn’t do anymore. But, I know I couldn’t do anymore because I tried more. I tried more because my form was okay and I wanted to see if I could. Does that answer your question/ make any sense at all??
    As for BS since my last 1RM on 1/24 I see the 5RM on 2/3, I did one starting strength workout (and only one) on 2/5, a 65kg BS ladder(in place of the pull up ladder) on 2/18, and on 2/25 a squat workout Chandler gave Marie. Does that answer your question?…sorry if too much irrelevant detail, I just got sunburned and it’s making me drowsy. 🙂

  • Bethanie

    you might want to learn to shut your mouth


    Well that’s rude!

  • Matthew Queen

    BS: 125
    SP: 65
    DL: 160
    Little disappointed with the squat b/c I think 130 was in reach. More disappointed w/SP b/c I know I’ve done 70 during some shoulder WOD. DL was a huge PR.
    350. PR. Overall, pretty happy b/c all the weights went up for the total even though I possibly could have done better.

  • Steve

    BS: 110kg
    SP: 55kg
    DL: 120kg
    Total: 285kg
    PR today in each of the three lifts: by 10kg in BS, by 3 kg in SP, and by 20 kg in DL. Very happy with progress, as this is since January. Going to chalk up the gains to coaching from Vas, Jason, Mike, Marie, and Bethanie resulting in better technique/better form on the squat and the DL.

  • David Hodges

    BS: 240 lbs (109 kg)
    SP: 110 lbs (50 kg)
    DL: 295 lbs (134 kg)
    None of these are PRs. Not by a long shot.

  • kba_cfatl

    I got one PR and some excuses ha.
    BS: 78kg (4kg PR)
    SP: 30kg (failed 35 and 35kg, previous PR was 34)
    DL: 96kg (previous 100kg)
    BS I was already getting tired unsure of below parallel depth (I was at least parallel). SP I blame on trying those kipping HSPU yesterday. DL, being tired in general and because the 100kg last week wore me out.

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