This is a Test

It’s a test, and it’s designed to measure what’s there, not create something that’s not.
-Mark Rippetoe

The above quote was taken from the The CrossFit Total which first appeared in CrossFit Journal Issue 52.  Mark Rippetoe was discussing safety precautions to be taken when performing the CrossFit Total, such as don’t be stupid, don’t be greedy, and don’t be pig-headed, but I think if heeded, the quote above will do the trick.

For some context, the CrossFit Total involves making one rep max (1RM) efforts in the back squat, press, and deadlift in succession, in one lifting session.  The athlete’s score is the combined total of all 3 lifts.  Thursday we’re only maxing out the deadlift, that means attempting to pick as much weight as possible from a static start on the ground.  It’s a test.  If you’re not completely comfortable with the deadlift yet, that’s OK.  Practice great technique, and see how much weight you can move for 1 rep while maintaining damn near perfect form.  It’s alright if tomorrow’s not your day.  Recognize it, take pride in your discretion, and don’t push it.  Remember, it’s a measure of where you are at that very moment.  You will continue to progress, and there will be more opportunities to prove it.

December 15, 2011
Strength: Deadlift 5-5-3-3-1-1-1-1

WOD:
AMRAP 6:
20 Double-unders
4 Pistols

15 thoughts on “This is a Test”

  1. DL – 180kg – definitely can do a little more
    WOD – 9 rds Rx – not sure where my double unders were this morning

    Nice work 5:30

  2. DL — 112kg, PR…so close to that 250# mark

    WOD — 7rds + 23reps, pistols to a 5kg plate

    Pistols are one thing that I have (shamefully) avoided for a long time, but they’re starting to click and I now have a new goat that I actually like working on. Great showing, 0530!

  3. DL: 135kg (PR!)

    (a big jump in 1RM DL…the focus on technique is paying off with the all my lower body PR’s recently–LOVE it!)

    WOD: 6 + 16 with scaled pistols (5kg plate under the heel)

  4. DL – 157 kg. Big PR over my previous 145 kg PR. Although, I was lightheaded and dizzy for a few seconds after that last lift.
    WOD: 7 rounds even. Double-unders really starting to come together. But the pistols were to a 20″ box. They need work.

  5. DL: 87kg. PR. Went for 90kg on the last 1RM, but couldn’t do it, so I dropped down to 87 and was able to make it go.
    WOD: 9 + 0 with singles, and pistols to a 20″ box under by bum. I lost count but know that I did an even number with at least 9 rounds, but possibly 10. Pistols suck, IMHO. Certainly something I need to work on.

    Did 10 pull ups with a green band before warmup. Definitely time to scale down to a purple band.

    5:30a definitely got after it today. Great job! Awesome DLs Shane!

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