January 15, 2009

Crossfit Total: the sum of the best of three attempts at the back squat, the shoulder press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.
1 Back Squat
1 Shoulder Press
1 Deadlift
(in that order). Your total = the sum of the total weight for each of these. Not sure how to set this up? Here are some guidelines, based on three attempts at finding/reaching your max:
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. If you have made a mistake setting your first attempt,
the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt.
Newer folks should focus on nailing the form. The weight will come, I promise. Remember, first, we train for mechanics. Once we've got the mechanics, we train consistently. And then we introduce intensity (and high weight).
SIGN UP FOR THE MATRIX! Slots are running out. Oh, and-- if you put your name down-- you're technically not official until you pay... So the next time you're in the gym, commit! Here's a pic from last year's Games to get you motivated!
“Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time. You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion.”