TEST DAY - RECORD RESULTS
The Other CrossFit Total
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Quote:
"Believe you can and you're halfway there."
-Theodore Roosevelt
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*Results are typical!
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Aimee Lyons
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973.885.8728
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King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.
Hits
World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman
7 comments:
9:30
Erini 115 PR, , 115 PR, 85 PR
Mary 115, 115 PR, 85
Jackie 115 , 295 trap bar deadlift , 175 safety squat
Shannon 145,135,125
Larissa 80,80,60 220
Mike 135,130,100 365
Missy 110,90,65 265
Danielle 150,125,125 400
nooner
Geoff 190 155 330 = 675
Carl 280 pr 335 pr 237.5 pr = 852.5
Ben 295 PR bench
Pam 170 PR 135 135 = 440
Sarah 78 78 55 = 221
Kate C 160 PR 125 135 = 485
Kevin 245 275 305 safety squat = 825
4:30
Olan 205 205 145 = 555
Taylor 265 245 245 = 755
Laura S 3 x55 5x 15 DB
Ryan S 185 165 185 = 535
Lauren T 145 115 110 = 370
Alex Tu 215 185 75 = 475
Emma N 135 105 100 = 340
Lenny 180 225 137.5= 542.5
Freaky :)
Karen 130 115 95 =345
Mike Mit 185 175 145 FS = 505
Jeff P 315 275 255 = 845
Joe S 275 185 145 = 605
Matty Bo 225 225 155 = 605
Gordy 195 155 135
Mary 125 bench *
5:30
Seth 220 PR , 275, 185 680
Greg 231 175 185 591
Katie 115 95 85 295
Danielle c 115, 105, 85 305
Jorge 145,155,135 435
Baez 295,255,255 805
Rachel 185,132,154 471
Julia N 178,121,143 442
Ryan P 275,285,245 805
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