Monday May 24th 2010 


DL 5x3 @ 87%


WOD: Barbara


20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

(compare to 2-1-2010)


S-3x300y/m TT w/ 60 sec Rec

B-3x2 mile TT w/ 60 sec Rec

R-3x 3/4mile TT w/60 sec Rec

Tuesday May 25th 2010

800m Run


*3 P. Snatch 95/65

*2 OHS

*1 P. Jerks

800m Run

Endurance: all sports: W:R @ 1:2

4x30 sec on 

3x90 sec on

2x3 mins on

1x9 mins on


ECC Athletes have been busy

  1. Regionals, Graduation, Fire Fighter Fitness Testing, Having Babies, Traveling, & New Jobs.  Do you have pics? Send'em so we can share =)
  2. Is anyone interested in an ECC Athlete Tri morning this Sunday @ 7am? Swim, Bike and Run @ Lake Quanipac (sp?) in Guilford.
  3. Swim: www.usatf.org/routes/view.asp?rID=371552
  4. Bike and Run: www.usatf.org/routes/view.asp?rID=371558
  5. Final Friday Social @ NE Brewery this Friday....details?
  6. This Thursday-Monday Memorial Day Weekend hours will be posted soon.
  7. Thursday-Monday will be "Skill level testing and Max Lifts" (last completed in Oct 2009). Here is a link to the level testing from Level 4 CF Seattle:http://www.crossfitseattle.com/athletic_skill.html
  8. FYI-Thursday CF Total-This always runs longer than an hour so plan accordingly


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.