Tuesday 12.30.14

The CrossFit Total is a great way to test your strength gains, or to see where your strength currently stands, so you can make goals to improve it!

Strength/WOD: "The CrossFit Total":

Perform a 1 rep max in each of the following lifts:

- Back Squat
- Shoulder Press
- Deadlift

After a good warm up, you will have three attempts at a max single for each of the three lifts. Your score will be the heaviest single rep of each lift added together. You must complete the lifts in the order listed, and in the time provided for class.

So take your rest periods between attempts, but move quickly also!

Post weights to comments.

Monday 12.16.13

Strength: The CrossFit Total:

Perform a 1 rep max in each of the following lifts:
- Back Squat
- Shoulder Press
- Deadlift

After a good warm up, you will have three attempts at a max single for each of the three lifts. Your score will be the heaviest single rep of each lift added together. You must complete the lifts in the order listed, and in the time provided for class. So take your rest periods between attempts, but move quickly also! Compare your score today with your score from last time. If you haven't done this before, then it is a good way to measure where you are now, so you can see you progress over the next few months.

Post weights and attempts to comments.

Monday 5.13.13

Warm Up: At the end of a solid Warm Up, perform:
- Handstand Push Up/ Holds.  Max attempts without stopping

Strength: The CrossFit Total:

Perform a 1 rep max in each of the following lifts:
- Back Squat
- Shoulder Press
- Deadlift

After a good warm up, you will have three attempts at a max single for each of the three lifts. Your score will be the heaviest single rep of each lift added together. You must complete the lifts in the order listed, and in the time provided for class. So take your rest periods between attempts, but move quickly also!

Skill: Air Squats.  Max attempt without stopping.

Friday 12.28.12

The Compound Open House.  Thursday January 3rd, at 6:30pm
Remember, there is a special going on till the end of January.  Refer a friend who signs up and you both get $25 off!  The Open House is a perfect chance to invite your friends who are on the fence!

Strength: The CrossFit Total:

Perform a 1 rep max in each of the following lifts:
- Back Squat
- Shoulder Press
- Deadlift

After a good warm up, you will have three attempts at a max single for each of the three lifts. Your score will be the heaviest single rep of each lift added together. You must complete the lifts in the order listed, and in the time provided for class. So take your rest periods between attempts, but move quickly also! Compare your score today with your score from last time. If you haven't done this before, then it is a good way to measure where you are now, so you can see you progress over the next few months.

Compare to 9.24.12

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Monday 9.24.12

The Compound's Tough Mudder team. 

Strength: The CrossFit Total:

Perform a 1 rep max in each of the following lifts:
- Back Squat
- Shoulder Press
- Deadlift

After a good warm up, you will have three attempts at a max single for each of the three lifts. Your score will be the heaviest single rep of each lift added together. You must complete the lifts in the order listed, and in the time provided for class. So take your rest periods between attempts, but move quickly also! Compare your score today with your score from last time. If you haven't done this before, then it is a good way to measure where you are now, so you can see you progress over the next few months.

Compare to 6.25.12

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Monday 6.25.12

CrossFit Total time!

Strength: The CrossFit Total:

Perform a 1 rep max in each of the following lifts:
- Back Squat
- Shoulder Press
- Deadlift

After a good warm up, you will have three attempts at a max single for each of the three lifts. Your score will be the heaviest single rep of each lift added together. You must complete the lifts in the order listed, and in the time provided for class. So take your rest periods between attempts, but move quickly also! Compare your score today with your score from last time. If you haven't done this before, then it is a good way to measure where you are now, so you can see you progress over the next few months.

Compare to 3.26.12

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Monday 3.26.12

Time to "Total" again!

Strength: The CrossFit Total:

Perform a 1rm in each of the following lifts:
- Back Squat
- Shoulder Press
- Deadlift

After a good warm up, you will have three attempts at a max single for each of the three lifts. Your score will be the heaviest single rep of each lift added together. You must complete the lifts in the order listed, and in the time provided for class. So take your rest periods between attempts, but move quickly also! Compare your score today with your score from last time. If you haven't done this before, then it is a good way to measure where you are now, so you can see you progress over the next few months.

Compare to 12.26.11

Post weights to comments.

And a final update on the top scorers for the Compound:

Men:                                             Women:
TK                                                Holly
Craig                                             Melissa
Brad                                              Kim

Monday 12.26.11

Mike standing tall at the top of his Deadlift.  The mix grip he is using is a much stronger grip than a double overhand grip and allows you to focus more on the lift itself.

Strength: The CrossFit Total:

Perform a 1rm in each of the following lifts:
- Back Squat
- Shoulder Press
- Deadlift

After a good warm up, you will have three attempts at a max single for each of the three lifts. Your score will be the heaviest single rep of each lift added together. You must complete the lifts in the order listed, and in the time provided for class. So take your rest periods between attempts, but move quickly also! Compare your score today with your score from last time. If you haven't done this before, then it is a good way to measure where you are now, so you can see you progress over the next few months.

Compare to 9.26.11

Post weights to comments.

Monday 9.26.11

 

Some guys from CrossFit putting there Totals out there for the world to see.  Some good numbers, some not so good numbers.  Some good form, some absolutely horrendous form.  But they are putting it out there for the world to see.  Watch it and try to figure out the good and the bad for your own training.

SWOD: The CrossFit Total:

Perform a 1rm in each of the following lifts:
- Back Squat
- Shoulder Press
- Deadlift

After a good warm up, you will have three attempts at a max single for each of the three lifts. Your score will be the heaviest single rep of each lift added together. You must complete the lifts in the order listed, and in the time provided for class. So take your rest periods between attempts, but move quickly also! Compare your score today with your score from last time. If you haven't done this before, then it is a good way to measure where you are now, so you can see you progress over the next few months.

Compare to 6.27.11

Post weights to comments. cc

Monday 6.27.11

Good                                                        Not so good

Holding weight overhead is an important aspect to our fitness.  Understanding the "active shoulder" is critical to success with weight overhead.  In an overhead lift, the shoulders should be shrugged into your ears and shoulder blades slightly retracted.  The barbell should also be in line with your shoulders and back of your head.  At full ROM, your ears should not be visible behind you shoulders.

SWOD: The CrossFit Total:

Perform a 1rm in each of the following lifts:
- Back Squat
- Shoulder Press
- Deadlift

After a good warm up, you will have three attempts at a max single for each of the three lifts. Your score will be the heaviest single rep of each lift added together. You must complete the lifts in the order listed, and in the hour provided for class. So take your rest periods between attempts, but move quickly also! Compare your score today with your score from 6 weeks ago here. If you've followed the strength programming correctly and as rx'd this past 6 weeks, there is no way you will not PR!

Compare to 4.02.11

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Saturday 4.2.11

These are all injuries from not activating your shoulder.

Warm Up: Coach’s Choice

SWOD: "The CrossFit Total"

3 Attempts for a 1 rep max of each:
- Back Squat
- Shoulder Press
- Deadlift

Make sure that you warm up to a sweat. Get all the blood flowing and joints loose. Start with light weight for each technique and then get after a new PR!



Monday 12.27.10

Squat, Press, and Deadlift:  The CrossFit Total

SWOD:  The CrossFit Total:

Perform a 1rm in each of the following lifts:

- Back Squat

- Shoulder Press

- Deadlift

After a good warm up, you will have three attempts at a max single for each of the three lifts.  Your score will be the heaviest single rep of each lift added together.  You must complete the lifts in the order listed, and in the hour provided for class.  So take your rest periods between attempts, but move quickly also!  Compare your score today with your score from 6 weeks ago here.  If you've followed the strength programming correctly and as rx'd this past 6 weeks, there is no way you will not PR!

For a free article about the origins of the CrossFit Total, read this article.  It'll also give you some good guidelines on how to attack it appropriately.  Go to the link, and then click on the free download.

Friday 11.12.10

Matt M. hitting a close grip bench press at the strength challenge on 11/6

WOD: CrossFit Total

Take 3 attempts at a 1RM in the following lifts:

-Back Squat
-Shoulder Press
-Dead Lift

Once you get to the gym, make sure you get a good sweat going before you start the lifts. Also, start light and work your way up going through the motion of each technique. Remember, stay back on those heels, tight core, active shoulders, and pull your knees out. You can go through as many warm up sets as you need. Now, that you have warmed up you will have 3 chances to reach a new PR for each lift. The lifts must be completed in the order from top to bottom. Before you get into the gym know what you previous PR is for each lift so you can get right to warming up.

After your warm up, start with a heavy weight that you know you can lift, around 80-85% of your max. For the second rep, try for a new PR or just under your old one. Make sure that you do not go to much higher than you previous PR. If you succeed then add a few more pounds and go for a 3rd and final rep. If you do not get that 2nd weight then drop the weight, higher than your first rep, and get after it! Take the highest weight accomplished and score that for the lift.

Take the max of all three of your lifts and add them up.  This will be your CrossFit Total. Make sure that you record your weight for each lift and your score, because we will take 6 weeks to improve our strength in those lifts, and total again at the end of the year.



Friday 6.18.10

SWOD:
The CrossFit Total

Add your 1rm in the following lifts to calculate your CrossFit Total:
- Back Squat
- Shoulder Press
- Deadlift

The Rules:
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session and they must be performed in the order listed.

The first attempt 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 attempts.

Post each individual single best lift, plus the total of the three for your CrossFit Total Score! bc