“CrossFit Total”

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

*Please Read*
The CrossFit Total is the sum of the best of three attempts at the Back Squat, Shoulder Press and Deadlift. Today is your chance to go for a new PB which will be used re-calculate new figures for the next cycle of 5-3-1. Following your warm-up, your three attempts at the each lift should consist of, firstly a lift that you absolutely know you can do. Secondly, a lift that you are pretty sure you can do and thirdly, if everything is feeling good – go for it! Having said that, don’t let greed get in the way of a good decision. Gaining strength is a journey that is measured in years not days, so if it doesn’t happen this time, there will be another chance down the track.

This session is always difficult to fit into an hour, so please think about your strategy before you come into train and be ready to work.

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Tomorrow we re-test our Back Squat, Shoulder Press and Deadlift. Now I know there are plenty of you chomping at the bit to set new PB’s but please remember that we are moving potentially injurious loads and a sensible approach is required for this task.  Here are a few tips for success when it comes to the CrossFit Total:

Know you numbers: The first thing you will need to know is your current 1RM for each of the lifts as your warm-up will be based on percentages of these numbers.  All you need to do is go to the strength training boards, find your 1RM’s and then use the chart on the wall to work out your percentages.

Follow the prescribed warm-up: This schedule is set out for you, firstly so that your body and mind are correctly prepared to handle the loads you are going to lift and secondly, so that you get through the work in the allotted time frame.

Don’t be greedy: Don’t jump up too high too soon. All to often we see people who are excited to hit a massive new PB jump up in weight well beyond their current PB – then fail – then reduce the weight – then fail and finally walk away disappointed thinking that they haven’t improved. This scenario is more likely due to a lack of sensible strategy than a lack of improvement. We re-test our Back Squat, Shoulder Press and Deadlift every four weeks at Coastal CrossFit so if you aim for a 2.5kg improvement on the Squat and Deadlift and a 1kg improvement of the Shoulder Press each month that equates to 25/12kg across a year. No need for greed – just patience.

Listen to your body: Don’t think that it’s your right to get a PB. If you haven’t been training regularly or you’ve been working through an injury it would be foolish to expect a PB. Remember, there is always next month.

You don’t always need to lift more to get stronger: The numbers you set in this session will determine the loads for the next month of training and if you achieve new PB’s with less than ideal form you will most likely struggle to perform your training loads with good form. This leads to a catch 22 whereby the person who is most concerned about getting stronger never does because the training loads that are meant to be sub maximal end up being maximal leaving that person no room to focus on good movement.

For time:
Run 500m
50 Sit-ups
Run 400m
40 Sit-ups
Run 300m
30 Sit-ups
Run 200m
20 Sit-ups
Run 100m
10 Sit-ups

*WOD will be modified if bad weather*

Post time to comments.

Imagine what the spotters are thinking!

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Four rounds for max reps of:
1 min Weighted Step-up 20kg (15kg) 20″
1 min Plyo Push-ups
1 min Row (calories)
1 min Supine Ring Rows (feet level with hands)
1 min Rest

Post total reps to comments.

The Saturday crew for Filthy Fifty

Happy birthday to James.

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For time:
50 Box jump, 24″ (20″)
50 Jumping pull-ups
50 Kettlebell swings, 16kg (12kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg (16kg)
50 Back extensions
50 Wall ball shots, 10kg (6kg)
50 Burpees
50 Double unders

Grab a partner, scale the reps or man-up and hit it on your own.

Post time to comments.

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Deadlift 5×1 @ 90%

then….

Tabata Row

Post load and metres to comments.

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Have a great Australia Day.

Here is a WOD you can do from home:
100 Plyo Push-ups
Run 100m each time you break.

A break means you have stopped moving.

Post time to comments.

Happy Birthday Zane!

Check out this post that I found on CrossFit Balboa this morning: “I was talking to my old pal Scuttle Butt this evening and apparently word on the street is that this years Crossfit Games winner will receive $1,000,000.00 That’s a whole lotta cheddar. For the record, this is an unconfirmed rumor but top secret CFB sources say it’s a definitely maybe. All I know for sure is that my training just went from “Training for life” to “Training for life… and maybe a million dollars.” If true, this represents a sea change in the CF world. Last year was huge, this year it is truly a professional sport. The bar has been raised, either get with the program or get out of the way!”

Nothing like a good rumor!

Shoulder Press 5×1 @ 90%

then….

Climb as far up the ladder as possible in 10 minute of:
1 Wall Climb
10 Sit-ups
2 Wall Climb
10 Sit-ups
3 Wall Climb
10 Sit-ups
etc.

Post load and reps to comments.

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Five rounds for max reps of:
Unbroken Pull-ups
Hip Extension (1 sec pause at top)

Rest between rounds

Finisher:
Max reps Burpee Box Jump 30″ (24″) in 7 minutes.

Post totals for pull-up/hip ext and burpee box jumps to comments.

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