Wednesday May 26th 2010
Strength: 12 minutes
Front Squat 5,5,5
WOD: On the minute for 15 minutes
1-¾ BW-P. Clean
Endurance: 120 seconds up
B- 6 Hill Repeats
I- 8 Hill Repeats
A- 10 Hill Repeats
Recover 2 mins
Thursday May 27th 2010
3 attempts (post warm-up set) for a MAX lift
(compare to 10-30-09)
Endurance: Pick 1: 90% Tempo
(*not for the tri/du athletes)
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
C2: 4k Tempo 90%
- Final Friday Info: NE Brew 6pm $5
- FRIDAY PM ONE CLASS AT 5:00 pm
- Weekend Hours: PLEASE TAKE NOTE: Sat-Sun-Mon 10-12. 10am Group WOD and 11am Skill Testing/Open Floor
- Sunday 7:00 am Tri/Du - Swim: www.usatf.org/routes/view.asp?rID=371552 Bike and Run: www.usatf.org/routes/view.asp?rID=371558.
- 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
- FYI-Thursday CF Total-This always runs longer than an hour so plan accordingly http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl
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.