1, 2, 3, 4…


The CrossFit Total

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

The CF Total is always a challenge for me, and today was no different. My only goal was to get a PR on the metcon, and not necessarily achieve PRs on any of the three lifts.

I attended the 11:45 session led by the always delightful Marni. ‘Twas fun!

I attempted 260# BS and failed. As my PR was 255 I added 2# incremental plates to the bar. The lift felt easy. Should I have attempted 260# once again? Who cares?! A PR is a PR, and I was delighted.

The press is always challenging. As my right shoulder isn’t quite completely healed, the press was even more challenging today. I completed lift @ 130# and failed 135#. That’s 12# off PR, but I’m nonetheless pleased.

I felt particularly weak with deadlift today, and only completed lift @ 365#, 40# less than PR.

Score = 752#

Yes, a PR!


Snatch (PS + OHS + Hang Snatch)

Complete 2 reps very other minute for 10 rounds

As I’m still babying right shoulder, I completed power clean + front squat + hang clean. And it was tough. I began at 105# and completed last set of 2 reps @ 150#. Yup, that’s more than I weigh!

Metcon (AMRAP – Rounds and Reps)

14-minute AMRAP
5 ring dips
10 deadlifts (185)
5 ring dips
25 lateral bar hops

I set a goal to complete all rounds of all activities in unbroken reps. Less than halfway through the workout I was convinced that this was an impossibility, and had even talked myself into making it to the halfway mark in unbroken reps. What was challenging? The 10 deadlifts. Huh! I made it through 5 complete rounds at the halfway mark. I then had to talk myself into at least attempting to go unbroken.

The first 4 or 5 deadlifts always felt rather easy. The very last 2 or 3 deadlifts felt exceedingly heavy. I surprised myself and did indeed complete all rounds in unbroken reps, although 5 ring dips and 25 lateral bar hops didn’t present a challenge.

Score = 10 rounds + 5 reps

That’s a negative split!


Bench Press (5-5-3-3-2-2)

Work up to your heaviest set of 2 reps

I rested on Sunday. Sunday was quite a traumatic day, as the massacre (and that what it is) in Orlando has shaken me to my core. I worked at Walt Disney World the Summer of 1988, and even back then Orlando was a welcoming and wonderful community.

I continue to be disgusted that an individual can be put on a no-fly list, is unable to purchase fertilizer that may be used for explosives, but may easily purchase guns. There, I said it.

I worked out at 6 am and, as there were an odd number of attendees, I lifted solo, working up to set of 2 @ 155. I did, however, fail the 2nd lift at 160#. Yup, I’m still experiencing pain in right shoulder, even whilst using very narrow grip.

Metcon (Time)

2, 4, 6, 8, 10, 10, 8, 6, 4, 2
Pull-ups + knees to elbows
Complete 33 double unders after each round

A fun but challenging metcon. I completed rounds of 2, 4, 6 (both up and down) in unbroken reps. I completed some of the rounds of K2E going up in unbroken reps, but can’t recall how many. I did make sure that I transitioned immediately into K2E after last pull-up each and every round, even when I didn’t complete round of pull-ups in unbroken reps.

I completed 7 rounds of dus in unbroken reps, including the very last round.

Time = 12:34

That was an easy score to remember!

Yup, Luke was by my side at all times. I even had to move him away from my jump rope!

Baby Ruby visited and I got to hold her!


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