Monday 11.24.2014

*Program Note:Today we will be performing the "CrossFit Total" which is a combined number representing your 1-Rep Max in the Back Squat, Strict Press, and Deadlift.  While testing all three of these lifts on the same day is a strenuous feat, and a departure from our usual programming, we wanted to give people a chance to assess their strengths in the most basic of lifts, and give us a theoretical jumping-off point for future training.  We highly recommend you read the Mark Rippetoe article explaining the CrossFit Total (or CFT) here, to get a better understanding of why these movements were chosen, and how to approach the lifts.  A couple of other considerations:

• Organize your time effectively; the Back Squat will be first, and will certainly take longer to find a max on than the Press (which most of your already found last week, so you know where to aim for). Leave yourself about 20 minutes for the Deadlift, and be sure to rest at least 3 minutes between attempts over 90% of your 1-RM
• For the Deadlift, focus on maintaining good positioning from the floor up.  If it feels sketchy, it probably is sketchy.
• Good movement mechanics are your number one priority here.  Having a Back Squat max that wasn't achieved at full depth is just a useless number.
• Only do the optional conditioning if you have the time (or after class).  Use as much time as you need to find a true max in each lift, though don't wait so long between sets that you get cold or lose focus.

Good luck everybody! If you want to see some basic standards to compare to, check out the chart here: http://www.crossfit.com/cf-info/faq.html#WOD8

FITNESS & PERFORMANCE

“CrossFit Total”Find Your One Rep Max Through 3 Attempts At Each Lift:Back SquatShoulder PressDeadlift*The first attempt (after warmup) 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 attemptsOptional Conditioning:6 x 150 Meter Row SprintsRest as needed between sets (work in groups of 2 or 3 and rotate)

COMPETITION

A. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%(all percentages should go off of last week’s tested 1-RM, or  your most recent tested 1-RM…not a weight that youthink you could have hit for a 1-RM)followed by…One set of:Back Squat x Max Unbroken Reps @ 80%(athletes are allowed only on full breathing cycle at the top of thelift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)Rest 3 minutes, and then…One set of:Back Squat x the same number of reps achieved for max reps with 70% of your 1-RMB. Three sets of:Tall Jerk x 3 repsImmediately followed by…Every 2 minutes, for 10 minutes (5 sets) of:Split Jerk x 3 reps @ 65-75%Focus here is on PERFECT mechanics. Pause in the receiving positionand check that you are perfectly balanced and your feet are where youwant them to be before recovering.C. CrossFit Invitational Event #1For time:45 Pull-Ups45 Thrusters (95/65 lbs)D. Three sets of:Weighted GHD Hip Extensions x 8 reps @ 2013Rest as neededBat Wings x 5 reps @ 1515(go as heavy as possible, but maintain good scap mechanics and range ofmotion, and stick to the tempo – 5 second rest at the bottom, 5 secondhold at top)Rest as needed

ENDURANCE

Five sets of:AirDyne 60 Seconds @80-85%Rest 30 SecondsAirDyne 30 Seconds @90-95%Rest 2 minutes