5.22.2012

W.O.D. 5.23.12

photo from CF Endurance class

CrossFit Total

1 RM on Back Squat, Press, Deadlift. 

The lifts should be done in the order listed above, the athlete has three attempts to get to a 1 RM on each lift. Total weight for all three lifts is the score.

If you have never done this WOD before please read the article below:
Click here to read the Journal article regarding CrossFit Total.
Click here to read the basic strength standards for men and women.

Community Notes:
Tonight at 6:30pm meet Coach Tim at the Upper Merion Track for our next CrossFit endurance class.

We are celebrating Memorial day this weekend with 10AM ONLY classes on Saturday, Sunday and Monday. Be prepared to work hard and have fun! Friends and family are welcome.

Going away party:
On Monday, we will be having a post WOD stink and drink for Danny. Please stop by at 11:00AM to say good bye and wish him well on his move to Chicago!

Quote:
"Your genuine action will explain itself, and will explain your other genuine actions. Your conformity explains nothing."
-Ralph Waldo Emerson

Results:
Gina 145pr/70pr/195pr=410
Jay 435/225/525=1185
Lauren 150pr/65/175pr=390
Pooch 196pr/100pr/255=550
Wax 300/165/365=830
Mike S. 170pr/95/270pr=535pr
Alanna 123/45.5/123=291.5
Susan 158/75/205=438
Tim M 275/135/315=725
Kevin B 245/165/315=725
Kim G 105/55/195=355
Lindsey 135/75/175=385
Nick 215/135/315=665
Sarah W NA/70/200
Mike W 245/125/325=695
Tamas 255/125/395=775
Chris S 265/135/355=755
Sawn 120/53/185=358
Gabe 730(nasty PRs)
DJ 805
Jim C 645
Hannah 190
Vinnie 505
Kyle B 550
Amy 230
Josh 535
Nathan 785
Dan L 740
Nico 215/123
Tim H 255/115/305= 675
Bre 135pr/65/195pr= 395
Arin 145/75/200= 420pr
Derrick 275/185/335= 795
Flounder 205/125
Luke 255/125/355= 735
Jen S. 175pr/80pr/255= 510
Klutch 255/125/295= 625
Jeremy 185pr/100pr/265pr= 550
LP 135/75/205= 415
Joe P 195/115/30= 615
Shoe 325/160pr/450pr= 935pr
Alison 200/110/275= 585
Danny 425pr/205pr/470= 1100pr
Paul F 300pr/195/360pr?= 855pr
Justin K. 265pr/135/365pr= 765pr
Faby 225/145/365pr= 735pr
Erika 145pr/75/205= 425pr
Borden 295/125/375= 795pr
Kay 245/135/345= 725pr
Manisha 73/43/118= 234pr
Kyle 122/60/112left/142right= 436pr
Stasie 113/43/180= 336
Conn 225/145/365= 735pr

at

22 comments:

  1. VinnyMay 22, 2012 at 10:06 PM

    I know its not that big of a CF movement....but man would I love bench press as part of this WOD...C'mon CF gods, why do you hate me..

    ReplyDelete
  2. Aimee LyonsMay 22, 2012 at 10:12 PM

    Vinny - have you ever done "Linda" I'd be down for it for the next Open Gym...You in?

    ReplyDelete
  3. Chris P.May 22, 2012 at 11:03 PM

    Oh Vinny...

    do the CrossFit Football Total then:
    Power Clean 1 Rep
    Squat 1 Rep
    Bench 1 Rep
    Deadlift 1 Rep

    just like a score of 1000lbs. for the CrossFit total means you're a badass, so does 1500lbs. for the CFF total

    ReplyDelete
  4. steph v.May 23, 2012 at 7:24 AM

    6am

    Gina 145pr/70pr/195pr=410
    Jay 435/225/525=1185
    Lauren 150pr/65/175pr=390
    Pooch 196pr/100pr/255=550
    Wax 300/165/365=830
    Mike S. 170pr/95/270pr=535pr
    Alanna 123/45.5/123=291.5

    Lots of PRs this morning! Great focus and attention to standards from all!

    ReplyDelete
  5. Tim PMay 23, 2012 at 8:54 AM

    CF Endurance, tonight at 630 at the Upper Merion HS track.

    Some shorter speedwork with little rest will help increase your turnover, which is the ability to be able to turn around at that 400 mark at the box and actually pick it up.
    2x300m
    3x200m
    4x100m

    about 90sec rest in between each interval.
    This will be hard! but will give you great cardiovascular endurance returns.

    Also, the lululemon KOP run club I lead every Thursday night at 6pm in Valley Forge Park is combining tomorrow (Thurs) with the Wayne lululemon store run club for a group run. Most likely we'll do a easy 3-5 mileson the Radnor trail next to the store. All our welcome to this free community event, as well as every Thursday.
    I've seen quite a few of you there, would like to see so man more :)

    ReplyDelete
  6. WaxMay 23, 2012 at 9:11 AM

    Great workout today - love being pushed by Steph and fellow 6am'ers. And Jay was in pure BEAST MODE this morning...

    Ninja Turtles Rule!

    ReplyDelete
  7. Gina S.May 23, 2012 at 9:17 AM

    NINJA TURTLE POWER!! :)

    ReplyDelete
  8. Steph VMay 23, 2012 at 10:12 AM

    WAX of, WAX off. karate kid that shit. :-))

    The morning crew makes 6ams feel like happy hour!! you guys rock.

    ReplyDelete
  9. steph vMay 23, 2012 at 10:13 AM

    WAX on, WAX off!

    ReplyDelete
  10. DannyMay 23, 2012 at 10:54 AM

    Absolutely amazing that Jay E can lift that kind of weight at 6am. I bet his CFT in the afternoon is probably 1300.

    ReplyDelete
  11. MelanieMay 23, 2012 at 11:09 AM

    Here is a link of the video of Dan doing a 57 1/2" box jump last night AFTER doing team Murph. This was also the second time he did it.

    http://youtu.be/TOloYlRgZIc

    ReplyDelete
  12. ByrnseyMay 23, 2012 at 11:27 AM

    Aimee

    You have to program the Linda....sick stuff. Maybe it can be the Danny farewell workout!!!

    ReplyDelete
  13. UnknownMay 23, 2012 at 11:36 AM

    Sooo bummed I'm missing this! All this hotel room WOD'ing just isn't the same!

    ReplyDelete
  14. Mark CMay 23, 2012 at 1:10 PM

    I just googled "Linda". Holy crap. I just need to lose about 50 lbs., and I'll be good to go.

    ReplyDelete
  15. CateMay 23, 2012 at 2:21 PM

    noon results:

    Susan 158/75/205=438
    Tim M 275/135/315=725
    Kevin B 245/165/315=725
    Kim G 105/55/195=355
    Lindsey 135/75/175=385
    Nick 215/135/315=665
    Sarah W NA/70/200
    Mike W 245/125/325=695
    Tamas 255/125/395=775
    Chris S 265/135/355=755
    Sawn 120/53/185=358

    nice work!!!

    ReplyDelete
  16. Paul SMay 23, 2012 at 2:48 PM

    I am also in for Linda next open gym... Awesome

    ReplyDelete
  17. VinnyMay 23, 2012 at 3:10 PM

    Oh yeah, I totally forgot about Linda...I read about her in the original release of competitor magazine...I am down for it, sounds awesome...

    ReplyDelete
  18. TPMay 23, 2012 at 8:12 PM

    430 CFTotal

    Gabe 730(nasty PRs)
    DJ 805
    Jim C 645
    Hannah 190
    Vinnie 505
    Kyle B 550
    Amy 230
    Josh 535
    Nathan 785
    Dan L 740
    Nico 215/123

    ReplyDelete
  19. TPMay 23, 2012 at 8:13 PM

    430 CFTotal

    Gabe 730(nasty PRs)
    DJ 805
    Jim C 645
    Hannah 190
    Vinnie 505
    Kyle B 550
    Amy 230
    Josh 535
    Nathan 785
    Dan L 740
    Nico 215/123

    ReplyDelete
  20. Tim PMay 23, 2012 at 8:24 PM

    CF Endurance had a good showing and the track at Upper Merion HS was bone dry, the big dark clouds must have just drifted to get out of these speedsters way.

    Sam B
    Vinny
    Sarah J
    Matt O
    Diego
    Cate Conn.
    Rachel H
    Raechel Ry.
    Kim Cox
    Mike S
    Jen S
    Becca
    Schaefferr

    ReplyDelete
  21. Chris P.May 23, 2012 at 8:38 PM

    5:30
    Tim H 255/115/305= 675
    Bre 135pr/65/195pr= 395
    Arin 145/75/200= 420pr
    Derrick 275/185/335= 795
    Flounder 205/125
    Luke 255/125/355= 735
    Jen S. 175pr/80pr/255= 510
    Klutch 255/125/295= 625
    Jeremy 185pr/100pr/265pr= 550
    LP 135/75/205= 415
    Joe P 195/115/30= 615
    Shoe 325/160pr/450pr= 935pr
    Alison 200/110/275= 585
    Danny 425pr/205pr/470= 1100pr

    6:30
    Paul F 300pr/195/360pr?= 855pr
    Justin K. 265pr/135/365pr= 765pr
    Faby 225/145/365pr= 735pr
    Erika 145pr/75/205= 425pr
    Borden 295/125/375= 795pr
    Kay 245/135/345= 725pr
    Manisha 73/43/118= 234pr
    Kyle 122/60/112left/142right= 436pr
    Stasie 113/43/180= 336
    Conn 225/145/365= 735pr

    awesome work tonight folks! Lots of PRs and working on form. Some highlights for me to watch, in no particular order:
    1. nobody killing themselves while bailing in the 5:30 class
    2. Shoe's 450 dead
    3. Justin K's 50# dead PR
    4. Kyle wearing 6 weight vests to do his weighted squats (122# worth!)
    5. Manisha thinking she was done at 93# deadlift and going up to 118#

    ReplyDelete
  22. Aimee LyonsMay 24, 2012 at 9:59 AM

    Nice numbers KoPers!

    P- did we get a pic of those weight vests on Kyle? would have loved to see it!

    ReplyDelete