W.O.D. 5.12.14

CrossFit Total
1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score.

Click here to read the Journal article regarding CrossFit Total.
Click here to read the basic strength standards for men and women.

"The state of your life is nothing more than a reflection of your state of mind." 
--Napoleon Hill


Unknown said...

Ask yourself in the morning "who can I help and how can I help them". After you actually perform.the deed of assisting this person, you will realize that it was ultimately yourself that you helped.

Mike T. said...


King 625
Tracy 492.5

Great Job this morning guys!

Aimee Lyons said...

Kara 133/63/188=384
ChrisT 133/68/143=344
Manisha 95/50/145= 290
Laura 195/90/205= 490
Darcy 125/65/145 = 335
Diane 295/103/285= 683
Tori 88/78/175= 341

Miranda said...

7 am:
Mark C. 250pr/120/295 = 665pr
Mark R. 245pr/140pr/255 = 640
Sarah 110pr/55pr/145pr = 310
Nick 225/130/315 = 670

Great class today! Mark R. thank you for trusting me.
Sarah - super proud of you for going heavier and stepping outsie of your comfort zone.
Mark C. impressive squat
Nick - great fight for that press

Jason Lyons said...

Justin R: 250-155-335 (740)
Ryan B: 435-195-475 (1105)
Guiles: 175-80-255 (510)
Jill: 230-75-220 (525) PR
Kate F: 93-33-143 (266) PR
Regi: 200-85-205 (490)
Sarah: 20-48-115 (183)
Keith: 385-175-425 (985)
Anne B: 115-52.5-160 (327.5)
Marci: 93-63-153 (309) PR
Arieanne: 120-65-160 (345) PR

Jason Lyons said...

Justin: Great speed on the press, overcome inertia
Ryan: Great way to ease the shoulder back to health
Guiles: Back into bar equals success
Jill: Get angry before class and your numbers double
Kate F: Awesome body awareness, proud of you
Regi: Almost at 5 hundo...be proud
Sarah: Best squats to date. Super excited.
Keith: 1000 right around the corner
Anne B: PR city all day long...hard works pays off
Marci: Bets deadlift to date, so much better...loved your flat back
Arieanne: Lets work those glutes and hams and watch your already good dead skyrocket!

Unknown said...

5:30 Mobility

Justin R
Dave N

Great job today guys. I feel that mobilizing after workouts is a ticket to bigger gains and quicker recovery!

Aimee Lyons said...

3:30 Dudes only.
PR time!
Tim H 305(pr)/125/415(pr)=845 65#total overall PR
Alex 80 (pr)/105 (pr)/275 = 560
Dave 270 (pr)/135/345=750

Attendees at KB boot camp...
Dave N
Tim H
Jen S

Keith B said...


Taryn 145/95/235(475)


Anne B 125/70/235(430)
Cline 215PR/105/280PR(600)
Conn 255/155/385(795)
Darren 315/185/425(925)
Matt B 275/175/405(855
Rachel W 215/85/245(545)
Stephanie C 115/70/195(380)

Aimee Lyons said...

Thanks to JZ for hitting some presses and bench with me pre-boot camp!

Jason Lyons said...

I need to give a shout out to Tim H. I remember your early days at KoP and your dedication to improve is OUTSTANDING. You set some high PR's today that at one time were probably thought impossible by yourself. Hold your head high today man and you are doing amazing things. I am very proud of you.