Sunday 6.24.12

Benchmark Week

Since there are many new members at The Compound, some of you may not know that every three months we test several specific workouts and we call it our benchmark week. They include the CrossFit Total, Fran, Filthy 50's, vertical leaps, etc. We have done 5K's in the past, but traditionally few people show up for that workout. The poll is still going, and it looks like 5K may be back in!

Monday will be the CrossFit Total. What is the CrossFit Total?

Weight lifting totals have been around as long as weight lifting has. In the sports of Olympic Lifting and Powerlifting, you have three attempts at each lift in the contest to lift the largest amount of weight you can. CrossFit, like these weightlifting sports, has a Total too. For those who have never done it, you get three attempts at a max Back Squat, Standing Overhead Press, and Deadlift. This was added a few years ago to CrossFit programming, because many CrossFitters were simply not strong enough to complete the workouts as prescribed. Strength days began to be programmed more often and the CF Total was born.

Preparing for the Total, you can take as many warm up sets as you need, but once you are warmed up in a particular lift you will have three attempts to hit a 1 rep max, the heaviest you can lift for one repetition. The lifts must be completed in the order written, and are completed during the same hour session (you can't do the first one in the morning and the second two later that afternoon). You will need to employ some strategy. For the first attempt, go for something heavy but that you know you can lift. If you get that weight, go for a new PR weight on the second rep. If you get that rep, go for broke on the third attempt. If you didn't get the second attempt, drop the weight lower, but higher than your first attempt. The max weight of your three attempts will be your score in that lift. Take the max of all three of your lifts and add them up.

And to help you prepare for Benchmark Week, here is something from an email I received from ADT securities (I don't know why, I don't have an ADT account). It is some pretty good info though:

Sleep or Die
An Infographic About Sleep Deprivation

We all know that operating on only a couple hours of sleep each night is bad for us. It leaves us sluggish and we have a harder time focusing at work and in our daily lives. But what does it really do to your body? Check out dangers of not getting enough sleep below:

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