5.11.2014

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.


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

  1. UnknownMay 12, 2014 at 5:25 AM

    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.

    ReplyDelete
  2. Mike T.May 12, 2014 at 7:10 AM

    6am

    King 625
    Tracy 492.5

    Great Job this morning guys!

    ReplyDelete
  3. Aimee LyonsMay 12, 2014 at 11:52 AM

    9:30AM
    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

    ReplyDelete
  4. MirandaMay 12, 2014 at 12:40 PM

    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

    ReplyDelete
  5. Jason LyonsMay 12, 2014 at 6:08 PM

    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

    ReplyDelete
  6. Jason LyonsMay 12, 2014 at 6:16 PM

    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!

    ReplyDelete
  7. UnknownMay 12, 2014 at 6:38 PM

    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!

    ReplyDelete
  8. Aimee LyonsMay 12, 2014 at 8:18 PM

    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
    Jenna
    Joy
    Tim H
    Jen S
    Alona
    Miranda
    Shawn
    Shawna
    JZ

    ReplyDelete
  9. Keith BMay 12, 2014 at 9:05 PM

    5:30

    Taryn 145/95/235(475)

    6:30

    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)

    ReplyDelete
  10. Aimee LyonsMay 12, 2014 at 9:09 PM

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

    ReplyDelete
  11. Jason LyonsMay 13, 2014 at 7:52 AM

    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.

    ReplyDelete