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.
(compare to 5.23.12)
Click here to read the basic strength standards for men and women.
(compare to 5.23.12)
Quote:
"Falling down is how we grow. Staying down is how we die"
--Brian Vaszily
6am
ReplyDeleteKing - 245PR/135/275PR = 655
Mike S. - 170/95/215 = 480
Kelvin - 325/155/385=865
Brian D. - 155/100/195 = 450
Bekah - 195/75/225 = 495
Steve M. - 185/85/215 = 485
Mike P. - 325/125/385 = 835PR
Kim G. - 150PR/55/235 = 440PR
Gina - 153PR/70/205 = 428
Nina - 210/110/270 = 590
Great Work today and some really nice PR's at 6am. Some strategy is key here since you only get three attempts at each lift.
7/930
ReplyDeleteLauren M. 155/75/195=425PR
Jay E 455/245/515=1,215
Barb 115/85/205=405
Amanda 115/65/155=335
Steph 250PR/120/335=705
Cris T. 125/75/135=335
PR PR PR PR PR PR PR PR PR is what the results will look like at the end of today. CF Total is a great example of progress-over-time and the dialing in of the little things that it takes to get there. Monster lifting of the heavy shit this morning, very cool, and remember to THINK of the numbers in the 3 attempts very carefully.
Light turn out this am!! I hope that it isnt all becuase people think, the 9 lifts of the crossfit total aren't a workout!!! If you truly do this WOD...give your all...it is a workout and you will feel it tommorow. Aaaaand its also a mental workout too...You have plently of time to do some mental practices in between lifts such as, Mentally rehearsing the lift before the attempt, having a mantra you repeat as you walk up to the bar (today I kept thinking...you got this) or another mental structure like one Coxhead told me he uses...he imagines feathers right before he lifts. I love that!! Your mental setup before the lift WILL impact your success.
ReplyDelete3:30
ReplyDeleteJoy 130PR/65/220PR = 415
Mel 175PR/105/225 = 505PR
Birthday Boy 405/225/475 = 1105
Lam 285/105/325 = 715
Matt G 320PR/165PR/335PR = 820
Tim H 275/115/345 = 735
JZ 215/115/295 = 625
Becca 130PR/75PR/175PR = 380
Alexis 130PR/65/160PR = 355
4:30
Oji 185/145/225 = 555
Olan 285/155/365 805
John C 345/155/455 = 955
Paul S form
WestWOD 165/125/295 = 585
Megs 165PR/82.5PR/210PR = 457.5PR
Justin H 265PR/145PR/345PR = 755
Kyle N 165/125PR/215PR = 505
Fayth 65PR/45PR/165 = 275
Anne 65PR/65PR/185 = 315
Sandy 145PR/75/210PR = 430
530
Gene 385/195/455 = 1035
Kate C 185/90/form
Kathleen 125/65/155 = 345
Tim McC 295/145/330 = 785
Mark B 195/125/345 = 765
Flounder 215/130/345 = 690
Ken B 185PR/100PR/225 = 510PR
Happy Birthday to Ryan Brennan! The whole 3:30 did a few burpees for his birthday!!!
6:30
ReplyDeleteConn 235/145/345 = 725
J-Na 125pr/65/205 = 395
Jackie 145/85/255pr = 485
Jess C 165pr/85pr/205 = 455
Dan m 215/110/285 = 610
Matt B 225/165/325 = 715
Vinny 315/170/425 = 910
Shoeless 305/245/425 = 875
Ryan S 250/105/280 = 635
Erika 165pr/80pr/205 = 450
Sharon 175/105/280 = 560
Paul F 305pr/200/355 = 860
Andrew Y 215/45 floor press/300 = 560
My should press was 145, not 245 (still adds to 875)
ReplyDelete