Tuesday, May 26, 2015
(6AM) Kayla, Laura, T$$$, Lisa, Whit and me
15 reps of Samson Stretch, Overhead Squat with PVC, Sit-ups, Back Extensions, Pull-ups and Dips. I did Supermans for the back extensions, 3 regular pull-ups and 12 jumping pull-ups and bar dips. My left shoulder feels OK, but I did not want to risk re-injury while doing pull-ups during the warm-up.
The CrossFit Total
Back Squat (1 Rep Max), Shoulder Press (1 Rep Max), Deadlift (1 Rep Max)
This is a test workout that was proposed in the CrossFitJournal in December 2006. We had tried most of the exercises before, but I struggled to get low enough on the squat.
Back Squat: 8x45, 5x95, 3x135, 2x165, 1x175, 1x185NR, 1x185
Shoulder Press: 6x45, 3x75, 2x95, 1x105, 1x115, 1x125, 1x135NR
Dead Lift: 5x95, 3x135, 2x185, 1x205, 1x215, 1x235
Total = 545
I may have had a little more Dead Lift in me, but wasn’t sure how to work up the weight. On the others, I maximized my efforts. While it is not grueling at the time, I will be sore for a couple of days.