Tomorrow, Monday the 16th, we will be completing 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 1RM. The lifts must be completed in the order written, and are completed during the same session (you can't do the first two 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.
For a couple examples of how to "game" the Total, take a look at Brad's Training Log and Craig's Training Log from Friday 9.23.11. These examples are a different set of exercises (CrossFit Football Totals), but the idea is the same.
The Weighlifting Club will also be totaling, but in the Snatch, Clean and Jerk, and Back Squat. But unlike the CrossFit Total, they are going to have 15-20 minutes to complete each lift. We would like to keep it to three attempts, however since these lifts require a bunch of skill, sometimes going to a few more lifts doesn't hurt.
They will be Olympic Lifting at 7:00 pm, so anyone who wants to see them and cheer them on can stick around.
New Schedule this week:
Beginning Tuesday, December 17th, we will have the following schedule for the evening classes:
4:00 pm (Mon-Fri) - CrossFit Class
5:00 pm (Mon-Fri) - CrossFit Class
5:15 pm (Mon, Wed, Fri) - Weightlifting Club
6:00 pm (Mon-Fri) - CrossFit Class
7:00 pm (Mon-Thu) - Open Gym
What is Open Gym for?
Open Gym will still be run by a CrossFit certified coach. Open Gym will be available for anyone to make up any Compound workouts you may have missed that week, be it CrossFit WODs, strength movements, or Weightlifting Club. It is also a time to work on skills and utilize the coach to assist you improving those skills.