CrossFit Total.

W.O.D. 12.24.08

1 RM on Back Squat, Press, Deadlift.

Total weight for all three lifts.


"Genius is one percent inspiration and ninety-nine percent perspiration"

-Thomas Alva Edison



Tim M.- 825

Scott- 780

Jason- 765

Jen C. -335


"Happy holidays to everyone!!!"

Just a reminder, Saturday (27th) class 9:00AM, Sunday(28th) 9:00 and 10AM, Monday (29th) class 5:30/6:30PM, Tuesday(30th) Open Gym 7:30PM, Wednesday (31st) class 6AM.


Miranda said...

What is this workout? I don't understand it? What is a RM?

Jason Lyons said...

RM is one rep max Miranda. So you make some practice lifts and then you start your real lifts. You get to make 3 lifts and you take your highest successful total.

So, first was back squat. If I knew I could do 200 and started there, I may choose 250 for my second squat and then 300 for my third. If I failed on number three, my number would be 250 for squat.

Do the same for Shoulder Press and then Deadlift and add everything together.

I think mine went like this....

Squat 1: 225
Squat 2: 250
Squat 3: 270

Press 1: 105
Press 2: 125
Press 3: 145 (failed)

Deadlift 1: 350
Deadlift 2: 365
Deadlift 3: 385 (failed)

So I add 270, 125, and 365 to get my total. Hope that makes sense.

Anonymous said...

amazing job everyone. very impressive!

Miranda said...

Yes, now I understand. I thought that the numbers next to the names were everyones weight that they lifted. I was like HOLY COW!!!!! I am definitely missing the night we do that...ha.


Hi Hannah:)

Have a Merry Christmas everyone!!!!!

Jason Lyons said...

I am fairly sure that Tim switched the weights when it was his turn. I found a box that had plastic weights written on it out by the dumpster. Something is very fishy around here. lol.

Hannah, what was your workout?

Anonymous said...

I did the 12 days of christmas at Crossfit 3Rivers in Pitts.
2-clean and jerk
3-handstand pullups
5-Ring dips
6-box jumps
7-air squats
9-kettle bell swings
12-muscle up

i started at 1 then went 2,1 then 3,2,1...and so on. i always ended on the dead lift which was NOT light! i had to modify quite a few...and i almost puked. it took me 47:36...i tried to represent kop as best as i could! miss you all. merry christmas everyone, see you soon!

Aimee Lyons said...

Hannah- Strong work! Way to represent! I like the concept for a WOD! Merry Christmas all!

Anonymous said...

You caught me Jason! I can't get much by you.