Wednesday, October 28, 2009

Wednesday 28,October 2009

Today was a great day in the box!!!

We had some outstanding numbers on the board!

CrossFit Total

Back squat
Shoulder press
Deadlift

1 max rep on each total combined lifts = score for the day.

So, you build up with 2 lifts prior to our third and final lift

Rep 1 = what your max 3 rep weight is
Rep 2 = what you know your 1 maz rep is
Rep 3 = your new one max rep!!!!

Mel thank you again for not CF Totaling out, and helping with class tonight!

3 comments:

Mel said...

Great energy in the box!
Excellent job to everyone!
It is always a pleasure to help out in any way I can.
See you all tomorrow.

Matt said...

Excellent coaching from the awesome Mel.

100kg Back squat
50kg Press
160kg Deadlift -- new PR

Great job with the awesome PR's from everyone!

kck said...

Mel was awesome -- thanks to him for all the form help!