Fri. Jan. 8

40 Pull Ups
40 SDHP (53/35)
40 Jumping Squats
40 Push Ups
40 ABMAT
40 Walking Plate Overhead Lunge (45/25)

Beginning with our first week in February, we will establish a CrossFit Total (CFT) for all members. What's a CFT you ask? Here you go:

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.

I would like for every member to establish their total in our first week of business in Feb. We will have a white board dedicated to this endeavour, so we will be able to revisit this to track you improvement. This is a wonderful goal for determining strength and progress within that area of your fitness. If you would like to begin practicing for these movements, feel free to do so during your class practice/skills time.

Get ready to be held to strict standards for all of these movements. Full range of motion will only be counted. No partial squats, short deadlifts and crappy presses will count. The truth will be the standard.

Good luck....

SB