Thursday, August 18, 2011


CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
This is a big benchmark WOD and it takes long time to do right.  First you thoroughly warm up each lift, then you have three attempts to make a maximum lift.  If you have been lifting heavy recently, you will have a good idea of what your max is.  If you have not been lifting recently, you should start with an attempt you know you can do for a triple, then move up carefully.  Use the empty bar for the first squat warm-up set and 90% of your first attempt for the last warm-up.  Step up in three or four even increments.  Fewer warm-up sets are needed for the press and deadlift.

This WOD was invented by Mark Rippetoe, author of Starting Strength and Practical Programming - good basic books on barbell lifting and programming.  In an article in the CrossFit Journal, he says,

Here are some basic precautions that need to be followed for safety:
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. read more

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