Test your total this Saturday at 10:00!
CrossFit is full of many benchmark workouts, and most of them will leave you in a pile gasping for air. However, not all workouts are meant to make you feel like a bag of smashed assholes. Sometimes, the goal is to focus, bear down, and move some heavy ass shit. Ask Dr. Ed Smith for his elephant joke on this topic.
Done correctly, the CrossFit Total is perhaps our best tool for telling us the things we need to know about a very important aspect of our training — strength.
The back squat, press, and deadlift are, quite simply, the three most effective lifts in existence for developing and testing our functional strength. The Total is the sum of the best of three attempts at each of these lifts. This Saturday at 10:00 AM, I’ll be running a class for any that want to get in on this test.
There will be three rules, c/o Coach Mark Rippetoe:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.
TNG Power Clean 3-3-3-3-3
5 Shoulder-to-Overhead (135#/95#)
10 Games Standard Box Jumps (24″/20″)
20 Games Standard Box Jumps
30 Games Standard Box Jumps