Happy birthday to Heidi Maxwell and Noah Massey. We wish you peace, love and barbells on your special day!
Today we're doing a classic CrossFit Endurance workout, Tosh. You can run or row Tosh. CrossFit Endurance is a training program for people who are interested in triathlons, running, rowing, or cycling longer distances. While a 10K run is an established and frequently programmed CrossFit workout, running a marathon, or riding a century is not. These distances require a bit of specialized training. If you are interested in CrossFit Endurance, by sure to join Coach James, a certified CrossFit Endurance trainer, tomorrow from 10am-1pm. In the meantime, today, you get to experience a classic CFE workout. Today's Workout Tosh Three rounds for time. Rest exactly the time it took you to complete the previous interval. Run 3 x (200m - 400m - 600m) or Row 3 x (250m - 500m - 750m)
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Tara backsquats, Bob presses and Brian F. deadlifts. All three lifts comprise the CrossFit Total.
The CrossFit Total is an excellent test of strength and is formatted much like a traditional Powerlifting meet. You have three attempts at a max effort rep. You need to declare your first attempt. If you miss the lift, you can repeat it or increase the weight. You can't decrease the weight after you've declared your first attempt. We last did the CrossFit total on November 4, 2014. Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls, created the CrossFit Total. He believes the CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test. He wrote an article about it. The following is a short excerpt about the workout: "The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary. 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—i.e., you cannot leave the area to rest or perform other activities between the three lifts. Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM. 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." Today's Workout CrossFit Total - the sum of the best of three attempts at the squat, the press, and the deadlift.
Becky got her first bar muscle up! Congratulations Becky! Becky has been working on her bar muscle - up progression for several month now. Her hard work and regular practice has paid off. Some of you have been working on pistols, ring dips and other gymnastic skills. Who will be next to get a new skill?
Today's Workout For time: 21 - 15 - 9 Handstand push-ups Box jumps 24/20" 2 x Double Unders Kim and Sarah A. show good glute and core engagement with the Russian kettlebell swing. Todd does a good job of keeping the kettlebell close.
We are into our second week of the Whole Life Challenge. The weekly lifestyle challenge this week is to support at least three of your teammates. This week's challenge is so powerful because our words become our actions. When we're all supportive of each other, we feel good and the energy in the gym feels good. It's way easier to do CrossFit when it's fun and feels good. Have you every walked into the gym and had your spirits buoyed by a smile or greeting? Our coaches have. We all have shared with each other how we are inspired and energized daily by all of you. Thank you! Today at the gym, see if you can say something supportive to three of your fellow athletes. Take note of how good if feels to give and receive support and encouragement. When we feel connected to others we have more energy, are capable of terrific things, and are generally better people. Today's Workout 1000m run or 1000m row 50 Kettlebell Swings, 1.5/1 pood 800m run or 750m row 35 Kettlebell Swings, 1.5/1 pood 600m or 500m row 25 Kettlebell Swings, 1.5/1 pood Did you watch the 60 Minutes special on CrossFit? |
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