Wednesday, May 30, 2012
The day has finally come. The day that will decide all of our fates at CFUM. CrossFit Total Day. OK, that sounds kind of crazy and intense. What I meant to say is that CrossFit Totals are finally here! You worked your butt off for eight weeks with the linear strength series in squats, presses and dealifts. This test will be a culmination of that program.
If you are NEW to CFUM or if you have MISSED strength work, don’t worry: We are going to find your estimated one-rep max through a three- to five-rep max lift. Please make it a point to attend Wednesday or Makeup Day on Thursday. These are important training days for all of you.
For those finding their one-rep max: You will get THREE attempts at each lift – the squat, press and deadlift. We will start with the squat, then press, then deadlift. The group will move together; we will wait for the last person to finish before moving to the next lift.
If you are reading this tonight, you should plot out the three lifts you will attempt, based on the strength work you have been doing. You will WARM UP with weight as needed, then proceed to each lift. Take at least two minutes between each attempt.
Here’s the workout for Wednesday, May 30, 2012:
A. Warm up
1. Row or run
2. Stretch
B. CrossFit Total (we will begin warm-up lifts at the 10-minute mark of each class)
1. Back squat
1-1-1
2. Press
1-1-1
3. Deadlift
1-1-1
Your CrossFit Total is the sum of all three lifts in one training session. It can be gauged against this chart, and your new one-rep maxes will serve as a pivotal training point for your daily metcons and strength work.
Here is an explanation on the CFT by Mark Rippetoe, found on the CF Journal:
The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
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.
8 a.m. class
Theresa
Gym records board after 5 p.m. class
IN OTHER GYM NEWS: Holy moly. The gym records board is on fire. We’ve already seen records set and broken in the same day. Andrea took out my former PR of 6:00 with 6:01, and Christy was close behind at 5:35. I went home and filmed a plank at 6:30 while watching Law and Order SVU for distraction. Then the 5 p.m. class decides to smoke my time — Melissa clocked a jaw-dropping 9-plus minute front plank, and Helena held out for 7:25. Coach Adam nailed more than 6 minutes. Wow. We have some crazy strong athletes in our box. Frank and I are truly amazed and excited for what’s in store.
The best part about today’s retesting was watching the progress for the group as a whole. When we first tested planks in early April — I watched athletes drop at 30 seconds to a minute. Now, everyone in every class made it past the minute mark, and athletes marked PRs left and right.
We are big on core strength at CFUM, and we do hard core movements daily (pun intended). Great work, everyone! Keep it up!