Father Andrew's Hot Body Gym

November 21, 2009

Crossfit Total – The Results

Filed under: pics, workouts — Tags: , , , , — Micah Vandegrift @ 3:20 pm

Earlier this week Abby suggested that we try Crossfit Total, a workout designed to get your one rep max for three major lifts. After completing the three lifts you add the weight total for all combined and based on a table of measurements, determine what level athlete you are.

Josh, Mara, Abby, Graham and Micah did the workout today (we miss you Andrew!) and here are the results — (others please add your ranking below)

– Based on the chart, I am a Novice weight lifter. But I say, “F the chart” cause I did my first muscleup today! Suck on that Crossfit Total! — MICAH

-My score was 390.  I guess it’s ok, I mean I’m in between Intermediate and Advanced, but I was pretty upset I couldn’t pull heavier weight.  It was a great exercise though because now I have an idea what I want some of my goals to be. ==Abby


  1. With new PRs all around on almost every lift, we should be feelin pretty darn good!

    I found out my squat is advanced. Yeah! Need to work on that press though.

    Good times!

    Comment by Mara — November 21, 2009 @ 3:55 pm

  2. This is Andrew from DC – I’m so sad I missed it!!!!

    Comment by Jane and Lane — November 22, 2009 @ 1:42 pm

  3. Micah, you got your muscle-up?!

    I’m happy for you and insanely jealous.

    Comment by T Storm — November 23, 2009 @ 12:59 pm

    • yep! It wasnt too pretty but i launched into it, got caught at the transition and dipped my way to glory! we’ve been doing a lot of muscle up practice from the floor, and I care way more about gymnastics than weight-lifting, so I spend a lot of time practicing on my hands. Git er done!

      Comment by Micah Vandegrift — November 23, 2009 @ 1:52 pm

  4. Muscle ups are dead sexy

    Comment by Abby Vandegrift — November 24, 2009 @ 12:02 pm

  5. thanks for erasing the “wimp” “0” line from the chart next to my name before posting the photo. jerks. jerks i love and missed, of course….


    Comment by frandrewrowell — November 30, 2009 @ 10:55 pm

RSS feed for comments on this post. TrackBack URI

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Create a free website or blog at WordPress.com.

%d bloggers like this: