The CrossFit Total (WOD from 7/20/2013)
Back Squats 1 rep max
Shoulder Press 1 rep max
Dead lift 1 rep max
For each lift you make three attempts. You can warm-up in preparation for each separate lift, however, once you’ve begun working sets, a failed attempt counts as a set.
The CF Total is not the kind of workout you want to just jump into with out some training and experience with the Back Squat, Shoulder Press, and Deadlift. You should have a good idea what your 1 Rep Max is in each of these three exercises before attempting this as a WOD. This is an extremely taxing workout, I am feeling this workout 2 days after completing it. This is a test of your strength across the three primary foundational movements (Press, Squat, Deadlift) in CrossFit.
This WOD is a unique and challenging example of CrossFit programming. If you look at this workout and you say “what, one rep”, or you don’t know how to score this workout, you are probably relatively new to CrossFit. This is a test day, testing your strength across three of the primary functional movements (Squatting, Pressing, and lifting objects off the ground (dead lift)).
I’ve been following the CrossFit main site programming (the workouts posted on www.crossfit.com) pretty consistently for the past 5 plus years. I perform most of the WODs as prescribed, sometime scaling when I’m not feeling all the motivation. These workouts are all documented in my numerous small journals. This data is extremely valuable. The data helps me dial in my training, to push to and beyond my limits time and time again. Building confidence, self awareness, strength, and a better all around human being.
At CrossFit Shawano will continue following the main site programming. This is the most broad and inclusive programming and can be scaled or substituted to what ever skill level. We will often be a few day to a week delayed, and my skip some obvious workouts that are not conducive to one hour or group classes. (The Sprint Triathlon WOD on 7/17/13 and todays WOD Row 21097 meters are good examples.) However, we will encourage the completion of these types of WODs as extra credit or enjoyable side activities to mix into your regular workout routines.
So here is my CrossFit Total from 7/20/2013:
Always be a student, learn from my mistakes
I scored a total of 920, about 60 pounds off my PR.
I am definitely feeling the poor form on my dead lifts. I need to work on my neck position and beginning to pull with more hamstring and hip engagement. I am always learning. It took me seeing myself on video notice or become aware of a major movement fault that I need to correct.
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