Yesterday we headed to our local CrossFit affiliate for what is called the CrossFit Total workout. The workout consists of working your way up to max reps in three lifts: squat, press and deadlift. This is intended to be a benchmark for overall strength. I’ve only been barbell lifting since the end of August, but my numbers landed firmly in the Intermediate range, I think in part because of all the kettlebell lifting I’ve done previously.

My squat max was 265 (probably should have tried for 270, but 275 wouldn’t go up). My max strict press was 130 (tying with my brother, Ryan) and my max deadlift was 315. So my CrossFit Total score was 710 (the three lifts added together). There are a lot of strong guys in my class, so I have a lot of work to do if I want to keep up!

Here are some photos from the workout:

Tags: crossfit, weightlifting, crossfit total

Adapted from Crossfit:

5 circuits:
Deadlift - 3 reps
Handstand pushups (max.)

Results:
Jeremy: 225, 2 negatives, 245, 2 negatives, 245, 2 negatives, 275, 2 negatives, 275, 2 negatives
Ryan: 135, 3 negatives, 145, 2 negatives, 145, 2 negatives, 145, 2 negatives, 145, 2 negatives
Aaron: 135, 1 negative, 145, 1 negative, 145, 1 negative, 145, 1 negative, 145, 1 negative

Aaron and Ryan are just learning the deadlift, so they went light today. I haven't worked the deadlift in a long time, so I also went pretty light. None of us can do handstand pushups yet, so we did negatives. Aaron didn't know how to get into a handstand, so after some training, he was able to do negatives as well. Felt like a lighter day today after the recent difficult workouts.

Tags: wod, workout, crossfit

Adapted from Adapted from Crossfit:

For time:
75 sumo deadlift high pulls with 45# bar
15 burpees
50 sumo deadlift high pulls with 45# bar
25 squat thrusts with a jump
25 sumo deadlift high pulls with 45# bar
35 squat thrusts with a jump

Results:
Aaron: 13:30
Ryan: 14:20
Jeremy: 14:20


While looking at the whiteboard in the middle of the workout, Ryan said “I think there's a problem with those numbers. The squat thrusts keep getting higher!”

Tags: wod, workout, crossfit

Adapted from Crossfit because we're not tough enough to do the prescribed workout:

One circuit for time:
50 pushups
50 sumo deadlift high pulls with 45# bar
50 chair dips
30 jump pull-ups
4 20-sec. handstands against wall

Results:
Aaron: 15:55
Ryan: 16:30
Jeremy: 17:55

Tags: crossfit, workout

So Firth boot camp isn't much like real boot camp because we took the day off on Sunday. However, we were back at it this morning.

Today's workout:
15 clean (and yes, that's a full-squat clean, not a power clean) and jerk - 45# bar
400 m run
As many rounds as possible in 20 minutes.

Results:
Aaron: 3 complete rounds plus 10 C & J
Ryan: 3 complete rounds plus 11 C & J
Jeremy: 4 complete rounds plus 15 C & J

I finally won!

By the way, if you don't know what a clean and jerk looks like, it's an Olympic lift, and this is a great demonstration of the exercise:

Tags: workout, wod, Boot Camp, weightlifting

Three rounds for time:
800m run
50 good mornings with 45# bar
50 situps

Results:
Aaron: 23:50
Ryan: 26:00
Jeremy: 32:35

In case you don't know what good mornings are, check this out:

Tags: kettlebell, crossfit, workout