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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Wednesday 03 August 2011

Posted by The Coach on August 2nd, 2011

CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD
For time:
9kg Ball Slam, 50 reps
Squat Jump, 50 reps
Burpee Pull Up, 25 reps
40kg Push Press, 50 reps
Toes to Bar, 50 reps
24″ Box Jump, 50 reps
32kg Kettlebell American Swing, 50 reps
Walking Lunge, 100 steps

Post time to comments

Hope is like the sun, which, as we journey toward it, casts the shadow of our burden behind us.”
Samuel Smiles

Another amazing sunrise over the carpark of pain

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21 Responses to “Wednesday 03 August 2011”

  1. graeme said

    oh yeh .. looking forward to this !

  2. The Cell said

    I just did this. It was so pleasant and fun πŸ˜‰

    As Rx’d
    32 mins

    Jase

  3. Maggie said

    The pleasure will be all ours Jase! haha

  4. graeme said

    so jase ill be closer to 52 minutes right πŸ˜‰

  5. Dave said

    I’ll be rocking it with the noon class, starting at 530am πŸ˜‰

  6. Graeme said

    Every day at 3:01 I grab the phone or open the browser
    I just have to know what fun is programmed for us inmates the very next day. Gives me 24 hours to think it through, get a plan, and to get motivated to get it done

    Is that wrong?

  7. Dave said

    Nothing wrong with that Graeme, I do the same. Non-crossfitters wouldn’t get it, but that’s okay too.

  8. Pete Yeates said

    WOD as Rx’d = 28:20

  9. Will F said

    Apologies on bailing late for the 5.30 AM class, my collarbone was super sore; I think from Monday’s dead lifts…almost felt like it was broken again.

  10. Vicki said

    Apologies also – so damn crook 😦 On a happier note, Bianca and Michael welcomed Hunter George into the world yesterday – congratulations to them and their baby boy.
    Another Crossfit Kid!

  11. graeme said

    congrats Bianca!

  12. The Cell said

    Congratulations Bianca!!!! πŸ™‚

    AM 1:
    Warm up:
    1000m row
    Mobility drills

    Then:
    Wendler programming:

    Deadlift
    5 x 120kg
    5 x 135kg
    7 x 155kg

    Press
    5 x 40kg
    5 x 45kg
    9 x 50kg

    Stretch

    AM 2: (about 1hour later)

    Warm up:
    Skipping / Mobility drills
    30mins of Handstand work, headstand practice, wall runs, Glute ham raises, Max pull ups in one hit = 44 reps, Pike balnace and pike push up practice

    Then:
    3RFT of:
    1 x rope ascent
    2 x 32kg KB floor press, 10 reps
    1 x rope ascent
    Pull ups, 15 reps
    1 x rope ascent
    Box jumps, 20 reps
    1 x rope ascent
    20kg plate overhead lunges, 25 steps
    TIME = 16.34min

    Rest 2mins

    2min plank hold

    Rest 1min

    1min top of handstand hold

    Rest 1min

    1min top of ring dip hold

    Rest 1min

    1min wall squat hold

    Stretch

    SS

  13. Michael Weir said

    Warm Up: 5 minutes or rowing

    CFT: Squat – 145kg PB

    Press – 65kg PB (should of been higher my 2nd attempt felt really easy)

    Deadlift – 175kg PB

    Total: 385kg which is just in advanced so i’m happy with that

  14. Maggie said

    WOD
    For time:
    6kg Ball Slam, 50 reps
    Squat Jump, 50 reps
    Burpee Pull Up, 25 reps
    15kg Push Press, 50 reps
    Toes to Bar, 50 reps
    24β€³ Box Jump, 50 reps
    12kg Kettlebell American Swing, 50 reps
    Walking Lunge, 100 steps

    Time: 27:44

    Tough WOD! Awesome effort by all!! πŸ™‚

  15. Graeme said

    Nice work Maggie!

    WOD – As RXD 38:44

    Tough tough WOD definitely left me feeling a little green around the edges!

  16. Daniel J said

    WOD
    9kg ball slam 50 reps
    Squat jumps 50 reps
    Burpees 25 reps
    Red band pull ups 25 reps
    40kg push press 50 reps
    knees to chest 50 reps
    24″ box stepups 50reps
    20kg american swing 50 reps
    Walking lunges 100 reps
    40.43 mins

    WOW that was tough, great work by those doing it as rx’d

  17. Carole said

    WOD
    Ball Slam 50 Reps
    Squat Jump 50 Reps
    Burpee Pull Up 25 Reps
    Push Press (15kg) 50 Reps
    Toes to Bar 50 Reps
    24″ Box Jump 50 Reps
    American Swing (12kg) 50 Reps
    Walking Lunges 100 Reps
    29.42 mins.

    Hard work but enjoyable! Good to be getting back into it. Thanks for the competition Maggie. πŸ™‚

    Great results by all!

    How you feeling now Batty?

  18. Maggie said

    Thanks Batty! Your face said it all… classic! πŸ™‚

  19. Joe said

    W/Up: 5 minutes or rowing

    CFT: Squat – 155kg PB – Thanks Stef
    Press – 60kg equal PB
    Deadlift – 165kg – disappointing because it is also my 3rm – sadface. Could not mentally get past that point – Visualized completing it – but it didn’t happen, YET!

    Total: 380kg – Squat was ugly but, “the depth was good, Press, hurt my own doing and the DEADLIFT just showed me no love! Deadlift this is Joe, mark my words “I will beat you!”

  20. Joe said

    Alyeah!
    CFT continued…
    Squat 120 – 140 -155
    Press 55 – 60 – 65 (f)
    D/lift 165 – 175(f) – 170 (f) suckin!

  21. Jane said

    Trained at Crossfit Anaheim this morning after about 8 days of no Trg due to jet lag, CFG & generally being busy & knackered – what a session to pick

    Amrap 45mins of 400m run 20 burpees 30 kb swing (only 8kg)

    Managed 9 rounds + 400m run 20 burpees 10pm swings

    Did the 10am class (only got up at 9am) & it was hot but fun

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