Monday, Dec. 30, 2013 – CF TOTAL

>> end the year with a (barbell) bang

Twelve weeks of Wendler. Two months of weight increases. Three essential lifts. And now one hour of testing. The CrossFit Total has arrived: Today we will find your best weights in the squat, press and deadlift. We will run the CFT according to traditional rules, with three attempts (not including warmup sets) in each lift and with correct order of lifts. If you are new, please come in to find your five- or three-rep maxes in these lifts (coaches will explain what to do). If you miss tomorrow, please talk to a coach about making it up, as we will need your percentages for a new strength cycle. If you doubt that you will get a good “workout” because we are “just lifting weights” for an hour, you obviously haven’t done a CFT. It’s truly one of the most exciting CF assessments; you won’t want to miss the efforts that take place. Be prepared for PRs, lots of cheering and some of your best achievements thus far!

++ PLEASE BE PROMPT TO CLASS; WARMUP WILL START EARLY

122913 WOD

A. Warmup

B. Stretch

C. CFT – for max weight

1. Back squat

2. Press

3. Deadlift

>> TIPS FOR CFT:

– Warm up sets are important; coaches will have a plan on the whiteboard. Don’t do too many reps; don’t do too few

– Take at least two minutes between attempts

– Have a plan for what you are shooting for and what your opening lift should be (for example, lift 1: something doable; lift 2: old PR; lift 3: exceed PR)

– Use an EXPERIENCED spotter on the back squat; one person per side is preferred. If you spot too early, if you’re timid, or if you’ve “helped” the bar into the rack without communicating with the squatter or the other spot — this job isn’t for you.

– If you are being spotted – COMMUNICATE; do not bail. I repeat — if you are being spotted, do not bail

– No, presses do not get a spot

– Yes, you may use a belt for all three lifts

– Yes, you may use switch grip on your DL

– No, you may not use straps for your DL

– The longer you hold the bar before a lift, the more your strength decreases: Grab, set and go

– GET ORGANIZED before each lift — this means STAY TIGHT / belly breath / focus on diaphragm not chest

– You’re not allowed more than three attempts, but you may go for unofficial lifts for your own purposes / PRs

– Most of all, have fun!