Friday
WOD:
CrossFit Total
In this order:
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
Post total score and thoughts to comments by clicking on the title of this page.
You will get only three attempts at each lift to reach your one rep max. Ideally you would start with a weight you know you can do, the second attempt would also be a weight you know you can do, and the third attempt should be what you want to do, based on your performance of the previous two reps.
To get a better understanding of the CrossFit Total, as explained by Mark Rippetoe, click this link: http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf
Watch a demo of the CrossFit Total by clicking on this link: CrossFit_CFTotalNZ.wmv
Where do you stack up?
This Week: Virtuosity
Continuing on with the discussion on Virtuosity, we can simply say today… Don’t rush technique and learning. These things take time. You must learn the basics. You must crawl before you walk. Trainers must be accountable to you and must teach you the fundamentals before you can progress. There is no shame in admitting that you cannot do something. Allow trainers to put you through the paces and teach you proper movement. It is our job, and any trainer that is allowing you to progress without working on the basics is a negligent trainer.
At Carolina CrossFit, it is not our goal to impress you with all of the “cool” workouts. If you are at a level where you can perform every workout as prescribed, then it should be an example for all in the gym, performed with great technique and range of motion in a way that others stop to watch it go down. If your technique is not impeccable, then you know you must continue to improve on that technique and always reinforce the fundamentals. As trainers, we know where you all stand and it is our hope that you allow us to walk you through the process. Don’t rush us, good things come to those who wait and those with patience.
“Patience is a virtue.” ~Unknown
