Monday, September 12th

11
Sep

Monday, September 12th

WOD

Crossfit Total

Find a 1 Rep Max Back Squat
Find a 1 Rep Max Press
Find a 1 Rep Max Deadlift

Compare to 10/19/15.

We are not going to warm-up as a group today. We will begin squatting with the empty bar right at the beginning of class time. Come to the gym 10-15 minutes early to do your own warm-up.

0 Response

  1. Hotel Wod Berkin

    500m 50 50
    400m 40 40
    300 m 30 30
    200m 20 20
    100m 10 10

    Run treadmill 2% incline w 2# dumbbell each hand / Air squats w medium phantom band around shins / push-ups

    26 min (compared to > 30 min in Mexico mid May w/out the bands and weights)

    Could’ve have cracked 24 but slow transition. I blame it on the al al al al al al cohol

  2. johanna

    Squat: 205-215-230(f)
    Press: 80-85-90(f)
    Deadlift: 220-240PR-250(f)
    Total: 540 PR but not my yearly goal of 550, although individual PRs total more than 550 now. I’ll take it!

  3. ERIC S.

    Back Squats 1 rep 385#
    Metcon
    30 hspu
    15 power cleans at 155#
    20 hapu
    10 power cleans
    10 hspu
    5 power cleans
    6:56 Rx’d

    Accessory work 4×6 of glute ham raise body weight

  4. Denise

    Squat: 163 PR
    Press: 85 PR
    Deadlift: 213 PR
    Total: 461

    Everything is a PR by default because I never found 1RMs before today 🙂
    Also – my quads feel like jello from yesterday

  5. Ashley Moduno

    Back Squat: 193
    Press: 83
    Deadlift: 233
    Total: 509

    Alejandro:
    Back Squat: 290
    Press: 135
    Deadlift: 345
    Total: 770

  6. J Cash

    Back squats 1 rep- worked up to 215#
    Metcon:
    30 hspu
    15 power cleans @155#
    20 hspu
    10 power cleans
    10 hspu
    5 power cleans
    11:55 rxd

    Accessory work 4×6 glute ham raises

  7. Melissa TruHero

    BS: 135(5)-165(3)-185(2)-205-220-230 PR FINALLY (only took 2 years)
    Press: 63(5)-83(3)-88-93-98f
    DL: 178(5)-203(3)-233(2)-258-278-288 PR
    Total: 611 PR

    Wasn’t going to do this today because of an earache but I guess I don’t need to hear for these lifts anyway ????

  8. JLee

    First time maxing things (in 5 years or so).

    285 back squat (failed 295)
    135 press (failed 145 failed 140 womp)
    305 deadlift (failed 320 failed 315)

    725 total. Was hoping for 5-10# more across the board

    Ian is one strong dude!!! I wonder how much more he would’ve lifted if the bar didn’t run out of room for weights

  9. dtm

    Tapering this week and I’m wrecked from the EWOD yesterday.

    Lots of stretching and mobility work then…

    5 Rounds:
    Light and easy 500M row
    Max HSPU – 9/9/9/7/2

  10. PlayGurlPattyG

    Back Squat 203 OMG moment for real!! Like a small sulfur spark!!! ????????????
    Press 63 ???? It’s rough
    Dead lift 233 ????????
    Fun!! 499