1 Rep Max Testing
January 3, 2011 Category: Blog 2 Comments 
Today's Workout
Deadlift 3-3-2-2-2-1-1-1-1
Then
"Baseline"
For Time
500m Row
40 Squats
30 Situps
20 Push-ups
10 Pull-ups
Top Performances: Derek, 465. Katie, 205. Ted, 3:40. Cristina, 5:38.
This week we will be doing 1 rep max testing. If you miss any of the 3 lifts (Deadlift, Back Squat, and Strict Press) you can make them up on Saturday. For the next 2 months we will be using these numbers in our training to focus on the fundamentals of powerlifting in preparation for CFG's first open competition! More details to come, but it will basically be a CrossFit Total plus a short heavy metcon. Time to get strong. A bigger motor doesn't slow the car down, and don't worry we will be doing plenty of breathing hard as well.
Don't Be A Resoluter- CrossFit East Sac
95-115-135-165-185-205(PR)-215(F)-210(F)-210(F)
Baseline: 6:30 or 6:40 something rx (for the first time!)
Good job on baseline Cristina, I figured you’d beat me!
thanks Katie
– I had done it Rx before…I’m know you will catch up.
1 rep max was 183 – pretty significant for me