“CrossFit Total”
- Back Squat 1-1-1
- Shoulder Press 1-1-1
- Deadlift 1-1-1
WOD Notes: Today’s workout is a CrossFit benchmark. After warming up, you’ll have three and ONLY THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is the sum of your highest squat, press, and deadlift. If you’re curious, click HERE to read a 2006 CrossFit Journal article about the Total. Compare to 130605.
Oh yeah, and Rx today requires wearing a costume! (If you don’t have a costume, make something up… Anything is better than nothing!)
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Oh yeah
Results:
6:15
Jon 135, 95, 275= 505
Rudy 145, 90, 225 = 460
Sara R. 175, 70 PR, 225 = 470 Rx
Jenn 205 PR!, 90 PR!, 235 = 530 Rx
Hilary 170, 85, 200 = 455 Rx
Holly 135, 75, 200 PR! = 410 Rx
Craig 165 (16″), 105, 255 = 525 Rx
Mohyeed 275, 155, 345 = 775
Nick V. 265, 150, 385 = 800 Rx
Paul 235 PR!, 115, 270 PR! = 620
Some solid early morning numbers and even better costumes! I hope to see more tonight.
3:00pm
Nik 215, 110, 255 = 580 Rx
John 400 (lifetime goal and PR!), 215 (PR!), 500 = 1115 Rx
4:00pm
Phil 385 (PR!), –, 405
Garrett 375 (PR!), –, 475 Rx
Matt 355 (PR!), 155, 425 = 935
Tom S 205, 115, 225 = 545
Ron 335 (PR!), 165, 345 = 845
Rick 245, 130, 305 = 680 Rx
Sidlo 295 (PR!), 135, 370 (PR!) = 800
Jocelyn 130 (PR!), 60, 175 (PR!) = 365
Dani 175 (PR!), 85, 215 (PR!) = 475 Rx
5:00pm
James 425, –, 465 (PR!)
Tanner 365, 185, 465 = 1015
Robbie 225 (PR!), 125 (PR!), 310 (PR!) = 660 Rx
Linds 205, 90, 300(PR!) = 595 Rx
Natalie 205 (PR!), 90(PR!), 265 (PR!) = 560 Rx
Marissa 130, 70, 145 = 345
Tom P 255, 155, 335 = 745 Rx
B 235, 125, 345 = 705 Rx
Tanya 220, 65, 275 = 560 Rx
Sarge 195, 80, 185 = 460
Korba 365 (PR!), 155, 365 = 885
OMC 360 (PR!), 155, 415 = 930
7:00pm
Nick A 215 (PR!), 105, 315 (PR!) = 635
Rey 305 (PR!), 135, 395 (PR!) = 835
Nadine 85(PR!), 50(PR!), 155(PR!) = 290
Tina 105, 50(PR!), 155(PR!) = 310
Ginger 125(PR!), 70, 205(PR!) = 400
Laurie 165, 70, 215 = 450
Brian M 245, 135, 295 = 675
Mickey 345, 165, 435 = 945
Ben 315 (feels good to be at 2x bodyweight; got greedy and failed 340), 125, 345 = 785
Nick, I think so but haven’t confirmed yet with the family. I’ll let you know.
Man, PRs and triple PRs! Nice work. And looks like someone needs a new lifetime squat goal. 495?
Yo Nick! Nice work on your lifts, but it’s 50 Shades of Gray, not 5! LOL! That’s awesome, either way.
Nice work Breakfast Club!
That is the photographer’s fault, he did have 50!
The woman at the hardware store looked a little irate when I tried to walk out with all those sample color cards, so I might have had to downsize a little bit.
Nice!
Love the costume and idea Nick!!! 🙂
FYI for anyone interested (I have no affiliation with the event):
(WFS)
Phoenixville Zombie Run and Fun Day Being Held November 2nd
http://www.aroundphoenixville.com/2013/10/phoenixville-zombie-run-and-fun-day.html
Ben, I just signed up yesterday for the Survivor run. Are you running?
Great costumes all!
Man we have a strong gym!
For my own records, 415 Deadlift was a 15# PR.
Congratulations John, hitting your lifetime PR goal of 400# Back Squat!
Congrats John!! Big lift!! 🙂
Yeah John! I bet u were “jacked up”!
Congrats John! That’s awesome!
Congrats John! Must have been the suspenders!
Thanks a bunch all!! I’ve been waiting to cross that off my goals card since I knew what a goals card was. I’m still flying high from that lift. I was more than just a little jacked up after that one.
Congrats John! That is awesome!
6pm results
Mark 245 (PR)+115+355(PR)=715
Dave 225(NT)+145+225(NT) = 595
Big Mike 155 (PR)+115+225 = 495
Scott 325(PR)+145+365 = 835
Fili 325+135+405 = 865
Jackie B 150+80(PR)+205(PR) = 435
Maggie 185+80+235(PR) = 500
Moira 65+43+80 = 188
Nikki G 130+60+? = ???
Erin 135(PR)+67.5(PR)+ 185(PR) = 387.5
Mel 155(PR)+62.5+185 = 402.5
It was a PR party tonight!
Nikki G- I know you did the deadlift, so let me know what your number was,.. I forgot to write it down.
also- thanks to Dave for making up his own acronym: NT = Not Trying. To be used when you come in to work out after a weekend of intense activity 😉
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