W.O.D. 11.17.10

1RM Back Squat
1RM Shoulder Press
1 RM Deadlift

(You are allowed 3 attempts are allowed to get to your 1RM in each lift above. Lifts must be performed in this order, Back Squat, Sholder press then Deadlift)

Click here for the basic strength standards for men and women.

Weekend Events:
Wod and Wings at CF Apex on 11/20 (who's in? we need to give Rob and Tayna a head count, please post to comments if you will be attending)

FREE Yoga with Tori Emery at CrossFit KoP on Saturday (11/20) at 11:00AM

The Whole 9 is offering a workshop in Lancaster, PA is this Sunday (November 21st). They recently began offering a "repeat offender" 50% off discount to those who have attended the workshop in the past and have updated the format to include more information.

“Sorrow is knowledge, those that know the most must mourn the deepest, the tree of knowledge is not the tree of life.”

- Lord Byron


Anonymous said...

I found this in the Crossfit library

The rules for the lifts will need to be simple and well
understood by everybody, both the lifters and people in
the position of judging them, so we’re all on the same page.
The idea is that when you post a CrossFit Total, yours
will be done to the same standards as everyone else’s.
The lifts must be easy to judge, easy to understand, and as
difficult to corrupt as possible. By starting out with a clear
picture of what we want and don’t want from a CrossFit
Total, many millions of hours of bitching, hard feelings, and
confusion can be averted. It must be understood that good
form in the lifts is inherent in the rules for testing them.
The order for performing the three lifts will be squat,
press, and then deadlift. The best single attempt for each
of the three lifts are added together for the CrossFit Total.
There is no time limit for each lift or for the length of the
session in which they are all performed, but they must all
be performed during one session—i.e., you cannot leave
the area to rest or perform other activities between the
three lifts. Multiple progressions to the best attempt are
not allowed; do not work up to your best squat, then
change an item of equipment or clothing and work up to it
again to try to better your first effort.

Nikki said...

6:00am TOTALS

Meghann 195,165,75=435
Bekah 195,155,70=420
Mike S 245,165,80=490
Dianne 165,115,65=345

Great job today guys! I hope you are now as big of fans of CFT as I am :) It's about heavy lifting but also about smart strategizing. If you haven't started a log book of your crossfit workouts yet, I hope this WOD convinced you to start one! It really shows how important it is to know a ballpark figure for your 1RM lifts... Three attempts to a 1RM isn't much! Great effort by all today!

Jason Lyons said...


Worth the read before you start. If you are going Rx, if the bar stops moving, the lift is missed.

Miranda said...

I want to go on Saturday, anyone else in???
Nikki? C.C? Patti? Jen???

Melinda said...


I am in for Saturday. We can drive together if you're still in.

karen largent said...

I wish I could do the Whole9 thing AND wings, but my husband is having his wisdom teeth out Friday and I don't want to leave him alone on painkillers :)

Diane from Balanced Bites is hosting two seminars locally (Trenton and Wilmington) in January: http://www.balancedbites.com/p/nutrition-workshops.html

Would anyone be interested? Early bird registration is $10 off!

Aimee Lyons said...

@ Karen- We have been working with Diane to get her to possibly come to our box in January or the spring.

Would anyone be interested?

Melanie said...

Hi everyone,
It was a year ago yesterday that I did my first WOD at CrossFit KOP! I can't even begin to tell you how grateful I am for finding CrossFit and feeling passionate about exercise again. I feel so lucky to have joined our box and for meeting all of you! I truly look forward to coming in and talking to each and every person. We truly have an amazing community. I have learned sooo much and have seen such progress in myself so I wanted to thank my coaches and fellow athletes for all of your help and encouragement! CrossFit KOP ROCKS!!!

Jason Lyons said...

go MEL!

Tonight, I am doing diaper for time. My current PR is 3 minutes and change. Damn arm holes slow me down everytime.

Good luck on CFT guys. Remember it is on the board and hopefully we see some ladies over 550-600 and guys over 950-1000

Dorothy said...

I will let you all in on my secret for how I am going to get a HSPU by the end of the year.

@Mel, I was just thinking last night how awesomely ripped you look (seriously!) Now I know why. Keep up the good work.

Jason, ha ha! Seriously funny.

TP said...

The Nooner Results

Steph V 210BS, 105SP, 300DL =615Total
Cate 245,105,245=595
Nikki 200,105,260=565
Laura 130,75,185=390
Sharon 115,85,215=415
Jim C 295,145,345=790

Steph said...

I think I may have a tip that will increase performance...diapers don't have armholes :)))

Jason Lyons said...

I have recently stopped taking the entire thing off of her so that I do not have to deal with armholes...but when she explodes from down under, at times, I am left with no choice.

Jeff said...

Jason, sounds like Chloe has truly taken the diaper-filling AMRAP to heart. Go big or go home!

Nikki said...

This post chain has me cracking up today. Mainly Steph's reminder that diapers dont have arm holes -- classic!

Miranda - I'm still figuring out a few things for this weekend but I should be able to come to the WOD n' wings. I'll probably just meet you there... but I'll let you know.

Thanks for the post Mel, and congrats on your first CrossFit anniversary! I second what Dorothy said about how great you've been doing recently; we're all taking note!

Along the same vein (of being thankful for CFKOP and all of you!) I just looked up my past results for the CFT. The last time I did it was 11/29/09 and I totaled 460. Today I got 560, just under a year later. I'm stoked! Every day I come to CFKOP I am more a believer than I was the day before.

Cate said...

Mel, happy anniversary! I remember meeting you a year ago! Time flies. It's been a pleasure seeing you at the box.

Jason, if you really want to set a pr, stick to pee diapers. They're much easier. Good luck!

Jeff said...

4:30 class results (squat/shoulder press/deadlift=total):

Mel 145/85/210=440
Gabe 205/90/235=530
Karen 160/80/190=430
Jackie 120/70/185=375
Aimee 175/80/245=500
Olan 255/145/335=735
Hannah 175/95/26=535
Kim J 125/75/210=410
Mike Fab 345/165/375/885

Coaches note: Great work folks, several PRs tonight and many gains across the board. For those who did CF Total for the first time, definitely make note of these numbers to compare with the next time to see your progress, and keep up the great effort!

KDitty said...
This comment has been removed by the author.
Jen Naspinski said...

So glad this didn't happen at the gym today ; ) For those of you who enjoy some classic tv, here is a SNL skit about weightlifting gone awry...http://www.movieweb.com/tv/TE1Lp2571Kkr38/HUqUvrvy1Zijuq

Christina Carnevale said...

Hi kiddies,

I cannot go on Saturday to Apex, I will be out of town for the weekend. I DO have a great wing recipe if you guys want to make it (EASY).

I would be up for the nutrition challenge in January.

Jason, I did hear that you should try to chunk the kids up, so they get thunder thighs and then the poop doesn't leak out the thigh holes - sadly, I am not kidding about this, I have been told this by more than a few friends.

But what do I know, Liam cries every time Hannah lets me hold him, so you probably should not listen to me for anything pertaining to children.

Chris P. said...

5:30/6:30 results coming later, sorry

Chris P. said...

5:30/6:30 Total-ly dude!

Sara B. 180/65/195=440
Flounder 215/125/315=655
Kim G. 145/55/210=410
Melinda 180/90/250=520
Denise 135/65/175=375
Katie F. 120/65/175=360
Jim B. 215/105/300=620
Vince 315/135/385=835
Danny 405/175/455=1035
Kristy 155/80/205=440
Paul 195/115/245=555
Jay E. 445/225/515=1185
Parag 160/95/235=490
Karishma 35/27.5/65=127.5
Cline 165/95/255=515
Borden 260/125/345=730
Conn 205/140/355=700
Sandy 125/60/135=320
Todd 255/135/375=765
Jen N. 115/55/165=295
Jess 95/45/155=295
Jen S. 150/65/220=335

saw some very impressive things tonight. First and obvious would be Danny and Jay E. hitting 1000+ (Jay E. with 960 just on BS and DL) but also Jim B. joining the 300 DL club, Jess and Karishma working together and pushing beyond what they thought capable, Denise and Katie F. with 45#+ DL PRs, and Vince with impressive Total to Bodyweight ratio. Saw a lot of PRs both on the CFT and each lift individually. Nice work!!

Anonymous said...

Jen S is 435 (math error)

Nikki said...

CC - shoot me your wing recipe! nicole.sieller@gmail.com