June 9th, 2012

Birthday Girl!

I’d just like to let the world know that it is my lovely wife’s birthday today! Happy birthday love of my life. You deserve to be celebrated. Have a great day!

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to here.

Below is an example of what our CrossFit Totals will not look like. The athletes in the video push way beyond safe (and I would argue productive) form breakdown. They are obviously great athletes and can choose to train as they see fit, but I think this is a poor example of what it would look like to get the most out of this workout.

WOD Demo with Courtney Modecki and John Dill – video [wmv] [mov] [HD mov]



36 Responses

  1. HAPPY BIRTHDAY “LOVE OF JEFF’S LIFE”!!!!’ (charity for short)

    You should definately take a rest day and maybe get one of those yummy gyros from cafe neo. πŸ™‚

  2. Happy Birthday CV!

  3. I’m kind of freaking out about this video! What is their quality of life going to be like when they’re in their 50’s??

    • I agree Annie that video freaked me out too. I dont understand why they want to go so heavy and look bad doing it. I guess all they care about were their numbers!!!

    • WOW!!

      Horrible form! Scary bad that the featured athletes appeared to be coaches!

  4. HAPPY BIRTHDAY CHARITY!! Bet that breakfast in bed tasted good huh? πŸ˜‰

    Bummed I will miss the total today.

  5. Happy Birthday Tooty!! Thanks for everything!! You are super duper nice and funny!! Can’t wait to see you guys on Sunday!

  6. HAPPY BIRTHDAY TOOTY GIRL!! 36 years ago we had an appointment at Everett Providence, 8:15 am the most beautiful baby in the whole world was born! Have a fun day! Love you!!

  7. Happy birthday to the best Mommy in the whole entire universe! I love and appreciate you so much! We will spoil you lots today! πŸ™‚ Thanks for being so kind and caring! We hope you like your gifts! LOVE YOU SO MUCH!!!!!!!!!!!!!

    Maggie Betty Vale

    • Maggie so glad you added your middle name otherwise I would have wondered who it was posting!!!! HAHA

  8. Happy B-day Charity from Kandi and I!

  9. 295# bs (equal to pr)
    160# press (5#pr)
    335# dl – im gonna quote Shawn on this one….the stars and moon were aligned just in that perfect position for gravity to fight me big time today. This is 50# less than my previous PR. Casey said its the weight loss and I will gain it back…..I sure hope he is right.

  10. Happy B-Day CV!!!! You’re still just a pup.

  11. Happy Birthday Charity!

    BS: 245 (20 lb less than PR but more than I’ve squatted in ages)
    Press: 155 (2.5 lb PR)
    DL: 365
    Total: 765 (matched my previous PR)

  12. 525 CFT!! (previous 485??)

    BS: 195
    Press 95 (100 f) 😦
    DL: 235 (I thought I was trying to reach my 1 rep max, but I counted my plates wrong, it was 10# lighter than I wanted it to be) Double 😦

  13. Happy B-day, CV!

  14. Happy Birthday Charity!

  15. Squat: 400
    Press: 170
    Deadlift: 410
    Planned to stop at 15% increase from last time to be cautious of knee, ended up @ 20% (400lbs). Feeling good, but little anxious about truly maxing out. Getting close though! And feels like I’m above 90-95% of whatever my 1RM is.
    Glad to have Brad as my lifting buddy this morning, great efforts!

    Happy Birthday Charity!

  16. That video is crazy! At least they pointed out some things that were bad, but not all. What really gets me was that there was no “fighting for good form.” When on that fine line of testing a max, I can deal with non-perfect form as long as we’re really fighting for it and getting better with each rep. But rep after rep of crap form with no apparent attempt to get better just makes me cringe!

    Let alone that it will halt progress. It’s very common at CFS for someone to do a lift, let’s say squat 300lbs, do it poorly and realize it. Back off to 285lbs, do a perfect rep. Redo 300lbs perfect-ish. And with that great confidence and POWER from the good form, go beyond 300. We don’t move well just because that’s in the instruction book, we move well for the awesome results.

    • Though it should be standard CFS practice now to tell someone struggling on a max squat: “BOUNCE!! Just keep bouncing until you get up!” πŸ˜€

  17. Happy Birthday Charity!!! You deserve a special day!

  18. Happy Birthday Beautiful Charity Vale! Hope its a great one!

    Been crosstraining with my running partner….our wod today:

    20min AMRAP

    12 HSPU (2 abmats)
    20 Sumo deadlift highpulls (1.5 pood kb)
    20 Knees to Elbows (knee ups)

    4 rounds + 7 sumo deadlift high pulls

    attn: Glenn G. “I hate running” πŸ™‚

  19. Happy Birthday Charity!

    Home WOD today with Marie.

    HSPU 3 Abmats (actually a couch pillow)
    95# SDHP
    K2Es missed by about 3 inches

    4 Rounds 2 HSPU

  20. Happy birthday Charity – hope you had a great day and that all your birthday wishes come true this year!

    I’ve been resting up my hamstring in Lake Chelan this past week and now I’m anxious to get back in the gym. Ready to reverse the lazy, vacation momentum and recommit to the challenge. The rest did the body good though….

  21. Running “Christine”
    (at Jesse’s Gym)

  22. Happy Birthday Charity πŸ™‚ Here’s wishing you a wonderful day.

    Didn’t make it into the gym today – but did the “Hope” wod with my brother and CF partner Val. Challenging but fun. Glad we got after it!

  23. Thanks so much to everybody for all the b-day wishes! I had a great B-day.

  24. Brandie and Shawn were so helpful and encouraging for my max DL that I never got off the mat : )
    I did get a 15# PR over last time though.

  25. Happy Birthday Tooty : )

  26. Back squat 185# – 20# pr
    Press 75# – 8# pr
    Deadlift 215# – 35# pr
    *all pr’s off 1 rep mazes, never done total before
    Total: 475

    First attempts at press in a while with my sore shoulder finally coming around. All three lifts felt really good and thanks to Annie for being my rack and bar partner and pushing me to strive for more πŸ™‚

  27. I hope you had a lovely birthday Charity! πŸ™‚

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