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Monday, 4 July

Happy Independence Day!  Hopefully you've been enjoying a relaxing weekend with family, food, and fireworks.  Today is scheduled to be a weight lifting day and all the gyms on West Point are closed.  I'm not sure about gym status for folks not at USMA, but hopefully everyone can find their way to some weights for this one. 

At West Point we will be doing the WOD in the garage of MAJ Matt Radik.  He lives in Stony I at 6306 Webb Road.  Be there at 0845 to warm-up.  Please RSVP in the comments section so we know how many to expect.

CrossFit Total:
1 rep max of:
Back squat
Shoulder press
Deadlift

Please check out the CrossFit Journal article on the rules of the CF Total.  It is one that you will want to save for future use.CrossFit Total Article

Compare to 12/02/10

Post loads to comments.
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9 comments:

  1. AdamJuly 3, 2011 at 8:02 PM

    I'll be there in the morning. Happy 4th!

    ReplyDelete
  2. AnonymousJuly 3, 2011 at 9:06 PM

    I'll be there as well.

    ReplyDelete
  3. JCJuly 3, 2011 at 10:29 PM

    I'll do my best to be there. As long as the CBT II LTP PT test goes quickly.

    ReplyDelete
  4. AdamJuly 4, 2011 at 10:28 AM

    Squat: 230 (+25 from 12/02)
    Press: 155 (+20)
    Deadlift: 275 (+50)

    Total = 660

    Great offsite, thanks Matt for hosting!

    Happy 4th everyone!

    ReplyDelete
  5. MattJuly 4, 2011 at 10:44 AM

    Aloha,

    I'm going to commit Crossfit sacrilege and not post my loads.

    It was great having everyone over for the WOD.

    ReplyDelete
  6. JCJuly 4, 2011 at 4:37 PM

    Squat: 265 (-10 from 12/02)
    Press: 115 (+20)
    Deadlift: 315 (+70 got 325 off the ground and past the knees but not quite all the way to a legal lift)

    Total: 695 - I guess I've got a new goal to get over 700 next time.

    Thanks for hosting Matt

    ReplyDelete
  7. jswobeJuly 4, 2011 at 8:31 PM

    Would have loved to hit a Total today, but am out of town. Instead, I ran the Milltown, New Jersey 4th of July 5K.

    24:20

    I am away all week, so will try my hand at some creative offsite WODs...

    ReplyDelete
  8. AnonymousJuly 5, 2011 at 11:19 AM

    Shoulder Recovery month 4
    Front Squat:230
    Shoulder Press:80x8 reps
    Deadlift: 225x15

    Cashed out with 12 strict pullups

    ReplyDelete
  9. jswobeJuly 11, 2011 at 1:53 PM

    OK...so a week late but I wanted to get it in.

    Squat: 295
    Press: 135
    Deadlift: 400
    *all PRs

    TOTAL: 830 (+80 from December)

    Shoulder Presses kill me. Getting that 135 today was brutal...


    GO ARMY! USMA '00
    Aberdeen Proving Ground, MD

    ReplyDelete