“CrossFit Total”
- Back Squat 1-1-1
- Shoulder Press 1-1-1
- Deadlift 1-1-1
WOD Notes: This is an annual benchmark and an opportunity to cross off some 2019 goals! After warming up, you’ll have 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 181029. Rx today requires wearing a costume! (Plus, it is scientifically proven that wearing a costume helps you PR.)
Nutrition Challenge Notes: The results are in, and we are thrilled to announce the winners of our 2019 Fall Nutrition Challenge! First though, we want to give one last congratulations to everyone who participated in the challenge; we wish we could have picked more than 3 winners because there were so many awesome performances. But the following three athletes really stood out, so without further ado:
- Beginner – Diana G followed Level 1 (Eat Real Food) for the 6 week challenge. Her performance test improved across the board, going from 4 to 6 strict pull ups and PR’ing her row. Outside of ICA, she ran a 5k and cut 3 minutes off her previous PR! Diana’s before-and-after InBody test showed an overall loss of 3% body fat.
- Advanced – Tobin followed Level 1 (Eat Real Food) for the 6 week challenge. Despite being a 4-year member, this was her first nutrition challenge, and she jumped in full force. Her performance test improved across the board, cutting nearly a minute off her metcon time. She dropped 9 pounds of bodyfat, while gaining muscle, for a net 6% decrease in body fat percentage!
- Spirit – Kirsten followed Level 2 (Weigh and Measure). Despite being new to ICA, Kirsten came into the challenge with lots of nutrition knowledge and prior experience with the “if it fits your macros” diet. For the challenge, we increased Kirsten’s overall calories, but her committment to eating only high quality, real foods resulted in her shaving 2:20 off her metcon and losing 15 pounds overall. During the challenge Kirsten also PR’ed several lifts including her deadlift and clean.
As the Advanced and Beginner winners, Diana and Tobin will get $50 gift cards to Kettlebell Kitchen, and Kirsten will receive a beautiful gift basket donated by Kimberton Whole Foods. Please join us in congratulating them on a job well done!
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Congratulations ladies!!
Nice work Ladies! Congratulations!
Congrats Ladies!!!
5:00
Tim – , 97.5 –
Jeff 265 (PR!), 110 PR!, 315 – 690 PR!
Alex 215, 125, 300 sumo – 640
Dan T. 215, 120, 215 – 550
Jay 205, 95, 245 sumo – 545
John C. 265, 140, 325 – 730
Ben 280, 105, 310 – 695 PR! (all 3!)
Sikora 245, 145 PR!, 295 PR! – 685 PR!
Janet 225, 95, 265 – 585
Tracy 110, 55, 135 – 400
Sabrina 215 PR!, 90, 240 PR! – 545
Erin 205, 107.5 PR!, 287.5 PR! – 600 PR!
Nikki
Bob B. 385, 165, 365 – 915
Fili 335, 175, 425 – 935
—
6:00
Andrea 180, 85, 235 – 490
Natalie 135, 55, 165 – 355
DR 225, 105 PR!, 325 – 655 PR!
Smith 355, 160 PR!, 455 – 970 PR!
Sofia 135 PR!, 70 PR!, 180 PR! – 385
Ceil 195 PR!, 85, 🙂
Erik 255, 125, 365 – 745
Blake 345, 135, 315 – 795
3×5
Ryan S. 180, 105, 235
Ryan 175, 95, 235
Rob 110, 60, 165
Hannah 85, 35, 105
Tammy 85, 45, 105
Traci 85 (16″), 43, 105
—
7:00
Francis 205, 100, 245 – 550
Rich 235, 155, 305 – 695
Sean B. 330, 145, 390 – 865
Sean R. 330, 195, 390 – 915
Frank 325, 145, 365 – 835
Liz 160 PR!, 70, 175 PR! – 405
Missy 185, 85, 235 PR! – 505
Swetha 100/110 PR!, 40, 175 PR! – 315
Congrats ladies! Way to go!
BS #120
SP #75
DL #175
Heather 545
195/85/265
Results:
5:15
Jim C. 275/140/315=730
Kelly G. 120/70PR!/155PR!=345
Steve M. 355/165/452.5PR=942.5
Murray 355PR/165/365=885
Nicole 190PR/75PR/225=490
Tyler 235PR/90/275PR=600
Franco 355/130/365=850
Bill 145/95/285=525
Tom G. 205PR/105PR!/235PR=645
Jason V. 315/185/335= 835
—-
6:15
Ryan B> 255/125PR/295=675
Vince 185PR105/255PR= 545
DE 365/135/415=915
KtL 155/70/205=430
Karen B. 155PR/65/165PR= 385
Craig 215PR/105/295=625
Mullaney:)
—-
9:30
Tanya 275/115PR/345PR=735
Fredi 255/135/345=735
Pugh :0
Ed 315PR!/165/420PR!=900PR
Allison 175/80/190 (sumo to 2″=445
JImbo 330/145/365=840
Faith 125/60/160=345
Jill 55/45/53B 5×5
Ian 155/85/255=495
Joel 340/210/450PR=1000 PR!
Becky 115/15DBx3/125
Jenn 230/90/280=600 Rx
Megan S. 165PR/65/185PR= 415 PR!
KtN 155/80/190=425
Kyle E> 195/125/295=615
Kerri 140/65/205 = 410
Megan V. 145/90/155=390
Marissa 120/55/180= 355
—–
4:00
Sigal 245/155/305=705
Robbie :0
Elissa 🙂
Lanna 🙂
Jenn :0
Kyle K. 305 PR/125PR/320PR= 750
Cindy 150/65/175=390
Haven 🙂
Lindsay 🙂
Bre :0
Yuvika 🙂
Nick L. 225 PR/145/305 PR/675
Ryan A 420/75/485=1105
Dominika 120/75/175= 370
Moira 75/55/110=240
Shawn C. 185/95/275=555
Steve 290/125PR/315 = 730
Tiago 🙂
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