December 22, 2016

Thursday 161222

“CrossFit Total with a Twist”

-15min to Achieve a Max Back Squat
-15min to Achieve a Max Bench Press
-15min to Achieve a Max Deadlift

-Order for performing the 3 lifts will be squat, bench press, and then deadlift. Best single attempt for each of the 3 lifts are added together for the CrossFit Total with a Twist.

-Squat, the bar is taken from the rack and has to be placed back in the rack for a successful lift.

-Bench Press, the bar can have help on lift off from rack,a controlled rep touches chest to full lock out, bar can be assisted back in rack. The Butt/Glutes have to maintain contact with bench.

-Deadlift the bar is pulled up until the lifter is standing erect with knees & hips fully extended and shoulders behind bar. The bar is lowered under control with both hands back to the ground. The bar may not be dropped.

Post total to responses.


35 thoughts on “December 22, 2016”

  1. Spent a little over 25 years in the military. One of our rock solid Values is Selfless Service and the Army definition for this is =
    Put the welfare of the nation, the Army and your subordinates before your own. Selfless service is larger than just one person. In serving your country, you are doing your duty loyally without thought of recognition or gain. The basic building block of selfless service is the commitment of each team member to go a little further, endure a little longer, and look a little closer to see how he or she can add to the effort.

    Meredith Sullivan embodies this Value deeper than most people can even fathom. Over the last few years witnessing this Selfless-Service by Meredith has helped me in so many ways and reminds me of the true meaning of Selfless Service.

    Thank you Meredith for all you do, your great efforts at training and most importantly setting an exemplary example of the Selfless Service Value!

    Now go out and get some big lifts and possible ***PR Stars CFJ***

  2. 20 rep back squat @ 105#
    1rm strict press 75#
    20 rep deadlift @135#
    Obviously in vacation mode!

    Merry Christmas and Happy New Year everyone.
    See you in January!

  3. “Total with a twist”

    Back squat @365
    Bench press @245
    Deadlift @365
    Deadlift @425 after the buzzer
    Total: 975 official
    1035 unofficial

    No pr’s for this guy!

  4. “Total with a twist”
    Back Squat- 185(PR)
    Bench Press-150 failed 155
    Deadlift- 235
    Great pic Meredith! Lookin strong and beautiful as always!

  5. Backsquat -477# (2pr) probably had more felt good
    Bench -315# (foot lifted 335# no rep)
    Dead lift -505# tender back shut it down there

    Total: 1297

  6. Back squat- 195# (185# back in August)
    Bench press- 130# (125# in August)
    Deadlift- 225# (tied back in August)

    Thanks for lifting Calli and Michelle! Fun noon!

  7. Fun WOD today!!

    Back Squat: 245# (matched PR)
    Bench: 225# (not good – didn’t have it on bench today)
    Deadlift: 385# (10# PR)

    Total: 855#

    Great job Redfearn – killed it today!!

    Have a safe and Merry Christmas JCF’ers!!

  8. Amazing picture Meredith!!! And love your post about her Okie!

    (No PR’s today, but not expected as not been a regular lately!!)

    Back Squat: 120#
    Bench Press: 85#
    Deadlift: 185#

  9. Well said Okie!
    All of the Sullivan’s are inspirations!!
    Merry Christmas and Happy New Years CFJ! Hope it’s the best year yet! See you in a few weeks!

  10. Backsquat – 305 lbs
    Bench – 275 lbs
    Deadlift – 425 lbs

    Total: 1,005 lbs

    Thanks Breck, Alonzo, and the noon class for a great big push!

    Merry Christmas everyone!

  11. Back squat: 315# ties pre-injury PR, failed 345#
    Bench: 265#, 10# off PR
    Deadlift: 385# ties pre-injury PR, called it macaroni at that point!

    965# total

  12. Squat: chickened out and didn’t want to hurt my hips/back.
    Bench: 125# (15# PR)
    Deadlift: 215# (35# PR)

    Great job today 4:30! And great picture Meredith!!

  13. BS – 220 20# PR
    Bench- 135 ties PR
    DL- 255 20 below Pr…that bar wasn’t moving for me today… some days are like that!
    Total: 610#

    Always a pleasure lifting with Georgie and Mere-bear! Love our gym family! FUN 4:30!

  14. Go mere bear!!!
    Back squat 185#
    Bench press 140# (butt/hips lifted so not official)
    Deadlift 255#
    No PRs but so proud of everyone else’s!! Strong group ๐Ÿ™‚

  15. BS – 275# and failed 295#
    Worked on hang snatch and OH squat during bench time
    Deadlift – 335# (5# PR)

    Great Job 4:30 crew!

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top