Tuesday, December 25, 2012


The CrossFit Total
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.

A. Take 15 minutes: Find your 1RM Shoulder Press
B. Take 20 minutes: Find your 1RM Backsquat
C. Take 20 minutes: Find your 1RM Deadlift

*Notice this leave five minutes for warm-up and cool-down.  Use it wisely.  
**New students stick with 3 rep max, in other words, sets of three until you feel that you've hit your best.

Follow Ripp's Rules:
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."

Get to parallel.  "The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the two, and D) the dipping of the hip end of that plane below horizontal."  Read more rules and guidelines here:  The CrossFit Total

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