5/3/13 The CrossFit Total!

-written by Coach Josh

'Six-Hole', in his comfort zone...

Today we forgot about our clocks, kipping, AMRAP's, EMOM's, runs, and "For Time" attitudes. The goal of the CrossFit Total is to find your 1 rep max in the Back Squat, Strict Press and Deadlift. All the lifts must be done in that order and completed within the hour class. You add the sums of these 3 lifts and the product is your CrossFit Total. Simple, slow, yet unforgiving. During our normal workouts, we rarely lift at our maximum limits. Today it was lifting with the only goal being finding your upper limits! We had alot of new PR's (personal records) and some people experienced their first attempt at getting a PR.

Jared Glod warming up with 315#, while "Safety officer Ben" watches.

Chris "Six-Hole" Matute busts a 405# lift in traditional Okinawan back squat garb. LOL! All kidding aside he went on to establish our first over 1000 pound Total @1065#

Emily brought her friend, Marco, in. He had never lifted a weight in his life. He kept adding plates until he was satisfied with this 265# load. Keep coming back. It works!

My favorite lift of the day was Anuhea Young's 195# PR. Class was over and she had just failed at this weight. Determined, and with a little coaching, she pulled this one off in overtime! Go Anuhea!

Workout of the Day

CrossFit Total:

establish your 1RM

Back Squat

Shoulder Press

Deadlift