Welcome, Andrew, the CFTC Coaching Team! You will see him around classes more frequently in the coming weeks! If you were ever curious as to how to become a Coach with us, ask Mark for more details! Welcome to the Team Andrew!
STRENGTH/SKILL
Back Squat
CONDITIONING
A: 10-9-8-7-6-5-4-3-2-1 reps:
-Chin Ups
-Single Leg RDL 95/65
B: AMRAP 2 Minutes (each)
-Pushups (hand release)
-Sit-ups (anchored)
Click here to reserve your spot in any of our classes!
Today is the day to see where you really stack up.
Is there really anything more awesome than being strong? Getting stronger is a feat that all primal humans value. If you are stronger, you are by definition more fit. If that #95 Thruster in Fran once felt like a million pounds and you can make it feel like nothing won’t the workout be easier? Sure there is a cardiovascular element to fitness, but anyone can develop a decent conditioning base in a relatively short time…strength on the other hand takes weeks, months and years to build.
The CrossFit Total is one means that we can gauge ourselves. There are very few outside factors. If you Total more than you have previously then you are headed in the right direction. If you stay the same or move the wrong direction it is time to get back to the drawing board.
For today’s workout PLEASE try to arrive a few minutes earlier than normal. Spend a little extra time on the foam roll and make sure you are optimally warmed up and ready to go. We will spend about 10-15 minutes on a general warmup and then unleash you on the Back Squat. You get 3 single rep attempts to set a high number. The workout is scored as the total of your best lifts for the Back Squat, Overhead Press and Deadlift. Back Squat may take a little longer to get warm but the Press and Deadlift should move more quickly. We will establish loose time standards for you to accomplish your lifts. Warmups sets should be done in fairly rapid succession and 1 rep attempts should have 3+ minutes between attempt. These reps should be hard and more then likely PR attempts.
If you’re at all interested in learning more about The CrossFit Total, please read this article from 2006 in the CrossFit Journal.
STRENGTH WOD
“The CrossFit Total”
Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep
Post total weight.
Write it down…Part 2
So a few weeks ago I wrote about the importance of recording your workouts. It has come to my attention that not many of our members are using a great resource…
Beyond the Whiteboard is an online workout log. I have been using it for over 3 years and I have over 850 workouts logged. I can keep track of my weights for strength stuff, my times for conditioning WODs, skill work, whether I did the WOD RXd…basically anything you can think of. On top of all of that you can use it as a meal journal if you’d like and you can also record things like how you slept, how you feel and even do weigh-ins and body fat percentage updates. It is a huge resource that many are neglecting. It’s also super easy to compare past workouts instead of flipping through pages upon pages in a written journal.
Check it out and if you aren’t already registered there, request a registration from us and we will get you set up. The cool part is that we post our workouts there daily so all you have to do is put in the weights you used and the time you got and it is all done. If you’re a Facebook user you can even post your WODs to Facebook so everyone of your friends can hate you (um, I mean see how in shape you are becoming!).
Hopefully this will simplify things for some!
-Coach Eric
Strength/Skill
Back Squat per program
Conditioning
AMRAP in 7 Mins:
*Compare to 10/11/2011
Auxiliary Work (if time allows)
Plank Hold
Click here to reserve your spot in any of our classes!
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