WOD -
CFT
Squat - 1, 1, 1
Press - 1, 1, 1
Deadlift - 1, 1, 1
An article about it if you are interested - http://www.ultimatecrossfit.com/cft.pdf
Some Rules Coach Rippetoe
Here are some basic precautions that need to be followed
for safety:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that
a total will aggravate the problem. This will
cost you in at least training time, and possibly
time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between
greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to
lower your second, do so, without a misplaced
sense of diminished self-worth. It’s a test,
and it’s designed to measure what’s there,
not create something that’s not. That’s what
training is for.
If you see him, congratulate BRuss who is now officially a CrossFit Certified Trainer. Way to go BRuss! Check out HQ for a nice smiling pic of our boy.
He has taken a big drink. Have you?
CFT
Squat - 1, 1, 1
Press - 1, 1, 1
Deadlift - 1, 1, 1
An article about it if you are interested - http://www.ultimatecrossfit.com/cft.pdf
Some Rules Coach Rippetoe
Here are some basic precautions that need to be followed
for safety:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that
a total will aggravate the problem. This will
cost you in at least training time, and possibly
time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between
greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to
lower your second, do so, without a misplaced
sense of diminished self-worth. It’s a test,
and it’s designed to measure what’s there,
not create something that’s not. That’s what
training is for.
If you see him, congratulate BRuss who is now officially a CrossFit Certified Trainer. Way to go BRuss! Check out HQ for a nice smiling pic of our boy.
He has taken a big drink. Have you?
posted by Lance Breeden at
7/06/2009 09:16:00 AM
20 Comments:
Great WOD for a new week. Graham and Hirst killed it this morning. Can't wait for that competition- the Roosters are getting strong! Go BRuss!!
congrats, BRuss.
Congrats BRuss! Awesome.
Graham, You're an animal.
"i'm just gonna stroll in late
and deadlift 485 on my way to a 1000 total!"
WTF
it's awesome working out with ya
motivating as hell.
Is Graham the first in the 1000LB
club? I think so and he's only getting stronger.
Congrat BRuss!
Thanks guys....unfortunately I have to point out that it was a 480# DL, but the Total was still 1K. I never would have gotten that without everyone yelling, and I wouldn't have tried if Mike and Kurt hadn't pointed out I only needed 15# to hit the 1,000 mark.
Graham- I believe you proved that my theory is right. You just focus on a different kind of pain and punish yourself!
oh, if it was only 480 and not 485
then i am not impressed at all.
and i thought you were strong
j/k hahaha
Haha...I jsut like to be exact when I am taking credit.
We'll work on our press the next few weeks though...get those shoulders ready.
Way to go BRuss! I knew you were certifiable. ;-)
Congratulations to Graham, too. 1000 # total is sick.
Congrats B-russ, hopefully they had a Moe's in Florida for you.
1000#'s Graham?? Is that even legal? Crazy good work dude.
That's great!! Love how we are all getting stronger and smarter when it comes to fitness.
Lance, thanks for the shout out last week.
Well done B-Russ! Congrats!
VERY Impressive Graham!!!! Congrats B-Russ
Since, I am all about competition (I try to do my lifts right after Mikey, with 5-10 more #'s), here is my breakdown. I know there are plenty of people (Ryan Nance) that can beat me, so do it.
BS = 355
P = 165
DL = 480
Total = 1,000
I wish we had the camera out when Graham was doing that ridiculous DL. His veins in his neck were a joke. Pure physical and mental strength coming together. And to think- he was complaining about a lack of sleep and something about a hangover at 6:05 (that is when Graham arrives to morning workouts).
But...thanks Graham for pushing me to do the WOD. Very glad I did it. Nice to have some benchmarks.
For the light weights out there
here is my breakdown
weight: 155 lbs
BS = 350
P = 155
DL = 405
Total = 910
i pr'd by 70lbs
graham pr'd by i believe 75lbs
get out there and get some tonight!
Way to go BRuss!
Graham- 1000 lbs... That's just sick. Great job and congrats on being the first in our gym to hit that mark.
a G. for Graham damn! that would be 10 C-notes.... that is awesome.
-- B-RUSS -- moes on me brother. congrats! it has been fun to see you improve-- and i only have seen it since December. -- now you will be one of LB's slaves.
so if womens weights are Rx 2/3rds of mens my goal is 666lbs! I'll work on that...meanwhile, good job graham and bruss your pic on the mainsite was cute ;)
congrats b-russ! i heart the kool-aid man!
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