11/11/09 Wednesday
Dont forget the yoga and sports massage available for all members,ask for prices and times.
W.O.D.
CrossFit Total (CFT)
1 rep max of:
back squat
oh press
deadlift
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
Crossfit Totals:
Deadlift – 295 lbs (PR)
Back Squat – 175 lbs
Press – 102 lbs
Warm up 200 m run and 3 sets of 10 of PVC Deadlifts, presses, and squats.
GREAT DAY AT XFIT!! Thanks, TG and WW. Appreciate the encouragement.
keep being the the you can be. the sky is the limit!
U bet Lil Wayne…its good to see you constantly improving!
Been doin all WOD’s in the garage lately… Sucks though when your alone… Not the same with all the folks around for encouragement… But not as embarassing when I puke.. Oh, sucks when you don’t have a bar rack, I have to clean the weight up or snatch it up…… Oh, I don’t have bumper’s either so for some reason the weight feels heavier and I have to drop it in the dirt (ghetto)……
congrats to those new pr’s. today!
1st Total so – PR
BS – 300
P – 115 (Shame!)
DL – 345
Total = 760 PR
Some obvious work much needed on Press:(
W.O.D.
CrossFit Total (CFT)
1 rep max of:
back squat = 205#
oh press = 133#
deadlift = 257#
Total = 595#