131113

The 'CrossFit Total' is Coach Mark Rippetoe's contribution and it's a winner. Three benchmark exercises, and three or more max efforts. Recipe for fun.

'CrossFit Total'

Back squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
                            BS       P       DL       Tot.       130711
Russell-             345    175    365      885          855
Derrick-            405*  185*  475     1065        1060
Erin-                  200    100    205       505          550
Allie-                 155*  76*    200       431
Kathryn-            160     80     195       435         425
Paul M-             250    135    385       770
Carrie-                          65     135        200
Richard-            275    125    335       735
Byron-               375    155   415        945         865
Todd McK-       175*  105* 220*     500          475
Casey-               315    145    385       845
Dustin-              250    125    335      710
Todd-                            165   365       530
John M-            215     125   335       675
Candice-           145*   85     205*    435
Britt-                 245     95     285*     625         580
Sharon-             135     70     195       400
Quincy-            225     125    205       555
Paul-                 365     185   405       955
Teresa-             175      90     205      470          445
Connor-            295    150    365      810
Dave-                205    145    275*    625          480
Matt-                225    145    305      675
Tommy-           225    135    305      665
Caitlin-            100      65     135      300
Meagan-          100      75     135      310
Mary-              125      75     205      405
Brandi-            125      65     165      355
Heather-          155      70     235*   460

I think the table above speaks for itself. Monster session everyone! We have some seriously strong people among us. Collectively, we moved 16,776 pounds today. Incredible.

We quantify everything, and the 'Total' is a great way to observe change over time. Our strength has increased, as has our capacity to do work across broad domains. The numbers don't lie. CrossFit works!

Great workout puppies! From some basic Presses, to the full Monty. Good job today. Thanks for your attention to detail and hard work. Paige, Erin B, and Cristina- welcome aboard. Just remember this ain't no pleasure cruise. Hard work is what makes to boat go.

I'm on a boat....

The 'CrossFit Total' is a fun workout because we are able to interact a little more, no clock, a little less hurried, but just as intense as anything else we do. There should be very little fuel in the tank by the end.

Heavy lifts, and max efforts are hugely important for our growth.

www.trackmypr.com

Thanks for an exceptionally great day at CFSF. You are all awesome!

Rest later.
CFSF