Workout of the Day (WOD)

Friday 2/25/11

Over 1400 pictures were taken of the CrossFit Competition we hosted last weekend with CrossFit Interbay.  Bob Solomon took some amazing pictures and posted them at the link below.  All money raised from these pictures is being donated to the Wounded Warrior Project.

http://www.smugmug.com/gallery/15950909_aV5Qa#1197440561_DYhqm

Top Rx times from yesterday:

Men:  1.  Ron 10:10  2.  Ryan 13:57  3.  Scott T.  14:24

Women:  1.  Erin 11:00  2.  Valery 14:15

9:15 WOD will be announced in Class.  Coach Christina will do your CrossFit Total with you in the next week.

Yeahhhhhhhhhhhh Buddy!!!!!!

I'm Breaking a few things out today.  1.  Karen the tiger poster is being put up on the wall.  2.  I'm sporting my 3 wolves howling shirt when lifting.  Also, it's encouraged everyone sport something sleeveless, half shirts are encouraged as well as bandanas to get that extra awesome in your lifts.  and 3.  It's time to celebrate because it's CrossFit Total day.

“Crossfit Total”
 
Your CF Total, in case you are don't know about this, is the total of your back squat, shoulder press and deadlift.  If you can back squat 125, Press 80 and DL 205, your CF Total is 410.
 
“The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test,” –Mark Rippetoe.

You have 3 attempts to establish your 1RM of each of the following 3 lifts:
Backsquat
Shoulder Press
Deadlift

Celebrate.....It's CrossFit Total Day