Wednesday 3.9.16 39 comments CrossFit Total At 0:00, Build to a 1 RM Back Squat At 15:00, Build to a 1 RM Press At 25:00, Build to a 1 RM Deadlift *This is our first leaderboard workout! Make sure you write your scores on the whiteboard. Weightlifting Wednesday! 39 Comments The V's on March 9, 2016 at 10:30 am Lots and lots of PR’s for the whole Breakfast Club this morning! 2 V’s = 7 PR’s for us. We are wicked psyched! Mr. V – 275# BS (10# PR), 131# SP (1# PR), 305# DL (5# PR) = 711# TOT (36# PR) Mrs. V – 165# BS (15# PR), 55# SP, 205# DL (10# PR) = 425# TOT (62# PR) Yeah, baby!! Reply Fabiana on March 9, 2016 at 8:14 pm Congrats V’s. Nice work. Reply Janet on March 9, 2016 at 6:01 pm CrossFit Total: 270. PR all the way! BS=100, PP=50, Dead=120 my bodyweight after cake). Expected to have to run (because of the nice weather) so was pleased to lift instead. Reply Christine on March 9, 2016 at 6:50 pm 552 Total!!! 195# back squat 87# press (1# PR) 270# deadlift (20# PR) Thanks Kaitlyn for the awesome coaching and Pennant for the awesome programming!! My 86# press was presurgery 2014, and I’ve been stuck around 250# deadlift forever. This post is dedicated to Rick Savoia. Reply Coach Kaitlyn on March 9, 2016 at 9:31 pm Huuuuuuuuge!!! Reply Dave F DEF on March 9, 2016 at 7:25 pm Fun class and lifting heavy with Rick and Joel. It’s been so great to be back at this box full time this week. As for the lifts 365-178.5 pr – 405 total 948.5 pr Thanks as always coach K Reply Coach Kaitlyn on March 9, 2016 at 9:31 pm And we love having you! Great work! Reply Cassie on March 9, 2016 at 7:30 pm 675! (255# back squat/110# strict press/310# deadlift) Super stoked that I hit a PR strict press and deadlift tonight! Wish I could’ve gone a little higher in the squat but hey, you win some, you lose some. Thanks to Adam for being a great partner and everyone else for cheering me on. Glad Kaitlyn pushed me tonight with that deadlift! Great job 5:30!! Reply Coach Kaitlyn on March 9, 2016 at 9:32 pm Soooooo strong!! Reply Karen Fiore on March 9, 2016 at 7:49 pm BS 195 SP 90 DL 247 Feel like I could have gone for more on the DL. Happy with my form this time around 🙂 Thanks Kaitlyn Reply Coach Kaitlyn on March 9, 2016 at 9:33 pm Looked great Karen!! Good work! Reply Sean Mc on March 9, 2016 at 7:49 pm BS 275 + SP 165 + DL 345 =785 Good time today. Will start posting. Reply John on March 9, 2016 at 8:00 pm 255# Back Squat. (35#pr) 145# press (10#pr) 315# deadlift (15#pr) 715#Total August total 615#. Thanks Kaitlyn, great job 5:30, love hearing the pr bell ring! Reply Coach Kaitlyn on March 9, 2016 at 9:33 pm Huge improvement John!!! Reply Dan on March 9, 2016 at 8:05 pm Back Squat: 360 Strict Press: 165 Deadlift: 435 Awesome energy in all classes today Reply Danny S on March 9, 2016 at 8:14 pm Crossfit Total: BS 245, strict press 165, DL 425 835lbs total Not bad for for an out of shape couch potato. Reply Coach Kaitlyn on March 9, 2016 at 9:34 pm Great to see you back! Reply Rick on March 9, 2016 at 8:15 pm And, Lo, on the 9th day, God invented the Barbell. And he left the Barbell in a tree so that it would be noticed. And Woman noticed it and said: “That, jackass, Man! Always leaving his stuff around! Pick up your stuff!” And Man looked at the Barbell and thought: “Too heavy”. So Woman stood under the Barbell, placed it on her back and squatted down to see if there was a spot to place it, could not find one and up and put it back. And Man thought: “Well, sh*t! If she can do that, so can I! And more!” And he put two coconuts on the end and squatted down and up but left it sticking out on the path. Woman saw this, smacked her forehead and said “Dope! You’re going to bang your head.” and so she took the bar and lifted it higher and set it on a higher branch and moved it out of the path but could not get it high enough to keep out of the way. Man saw this, and groaned: “You know…all I wanted to do was sit on the beach and eat dates and now I have to work! I mean this thing is great for hanging my loincloth (if I had one….Now there’s a thought! I need special things to wear to lift these things) but can’t we just leave it here.”. So Man lifted it above his head…and dropped it. Exasperated, Woman smacked Man on the back of the head, bent down and picked up the Barbell and moved it to the side and put it back down (all while maintaining her lumbar curve). Man, fearing more work, waited until Woman left, picked up the barbell and then dropped it in the bushes. And thus was born the CrossFit Total!!! My Total: 935 Backsquat: 365# – matched my 1RM – got greedy Strict Press – 155# – 25# PR Deadlift – 415# – 5# PR All in all, a great night! Thanks Kaitlyn!!! Reply Christine on March 9, 2016 at 8:41 pm Awesome Rick!! 😂😂 Reply Coach Kaitlyn on March 9, 2016 at 9:35 pm Hahahaha Reply Juliana on March 9, 2016 at 8:32 pm Didn’t match any of my maxes tonight, but oh well. Off day. Back squat: 205# Strict press: 95# Deadlift: 280# Total: 580 I’ll definitely be getting over 600 next time. Great job 6:30! Thanks Kaitlyn ! Reply Coach Kaitlyn on March 9, 2016 at 9:36 pm Too much energy into the “Pennant After Hours” class 😛 Reply Mihlan Fiore on March 9, 2016 at 8:35 pm Got a PR on my back squat w/ #255 PR , and my strict press w/ #105 Got to my dead lifts. Confidently went for #265 and my back said “fuck no!” I Finished the lift but I just had to stop. Still proud of my total score! 625!! Huge PR compared to last year. Also, Some amazing coaching tonight from Kaitlyn who pushed me on the lifts and helped me do math. Plus a big thanks to the rest of the 6:30 crew who motivated me and helped me leave my ego at the door, so I wouldn’t hurt my back even more! Yalls kicked some serious ass today!!:) Reply Coach Kaitlyn on March 9, 2016 at 9:37 pm Killed it Mihlan!! So strong! Reply Lucas on March 9, 2016 at 8:56 pm 350-185-410 945 total More than Rick so I will be able to sleep tonight !! Reply Rick on March 9, 2016 at 10:03 pm I beat you in 2 of 3 lifts, Lucas. Better get to work! 🙂 Reply Brett on March 16, 2016 at 3:10 pm 235 / 105 / 255 = 595 Didn’t do the math until it was too late, I’m sure I could have found 5 more pounds in there somewhere! 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