Two more coach's clinics this week, both Tues and Thurs at 0600 in the Bubble. All are welcome; the target audience is the coaches who will help with the On Ramp this Saturday.
CrossFit Total
A Great Day for Iron!
1 RM of: Back Squat
Press
Deadlift
Post individual weights and your total to comments and the whiteboard.
Coach's Notes. (No group start times for today, partner up with one or more folks, focus on mechanics and motivation and hit a PR.)
Compare to 04.11.13.
Been here longer than that? Then compare to 12.17.12.
Been here even longer than that? Then compare to 08.24.12.
Okay, so you're old school then, huh? Then compare to 08.03.09. Then go see your Branch Manager for orders because you need to PCS!
Compare to the CF Total Chart that is available online here or there is a copy of it taped to the wall locker by the Bubble door.
Here is a PDF file from the CrossFit journal explaining this workout in detail and how to approach it.
Is that really the whole workout? Yes. The intent is to achieve a 1 Rep Max on those lifts. This should be approached as a maximum effort workout or even a powerlifting meet. Warm up to within 50lbs or so of your opening weight, then get your opener. Your second rep should be either your current max or close, and your third should be a logical and achievable step up, if you have more in you, by all means give it a try but remember maximum effort attempts are risky. If you achieved a PR the juice may not be worth the squeeze to try to bump it up another 10 pounds!
ROUTINE IS THE ENEMY.