Big Time

Monday, December 26, 2011

Mobility:
Hip Mobility with Band, 2 minutes each leg

Warmup:
With ascending loads for the Back Squats
10 Back Squats
15 GHD Situps
8 Back Squats
15 Hip Extensions
6 Back Squats
15 Strict Pullups
4 Back Squats
15 Dips
2 Back Squats

WOD:
The CrossFit Total
Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep

Cool Down:
30 Strict Knees to Elbows

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Christmas Climbing McCoy

The CrossFit Total is no joke!  Here are the rules of engagement and general words of advice:

1.  This is a test of current strength, not the same as finding your 1 rep max.
2.  You only get three official attempts at each lift (not including warm up sets).  My advice is to make your first lift something you can definitely make, adjust for your second attempt depending on how that felt.  Typically the second attempt will be around your old 1 rep max.  Remember, if you miss the second lift, you only have one more attempt!  Be smart!
3.  Your Score will be the sum of the best successful lift from each lift.  For example, Back Squat 300lbs, Press 150lbs, Deadlift 375lbs, your Cf Total is 825
4.  For you first timers, please read points 1 and 2 above.  Due to the lack of experience here, you may end up with a score that you feel is not indicative of your strength.  The two most common mistakes are:  3 successful attempts and wanting to try a fourth or fifth because you realize you can do more OR making too big of a jump and missing your 2nd and 3rd attempts, leaving you with a lowly number from your first attempt.  Don’t worry, you will get a chance to do this again someday, this will be a learning experience for you.
5.  We highly encourage you to use a spotter on the back squat for every heavy rep!  I apologize for not making a proper spotting video and will remedy that asap!  Using a spotter is not only safe and a good habit, but it will give the lifter more confidence to reach proper depth with a heavy load.  Your max back squat should be a bit scary and getting below parallel can be intimidating.  Have faith in your spotters and go for it!  Leave no doubt that you went deep enough!
6.  All deadlift standards will apply.  We will not accept grossly rounded backs, although we understand that form has a tendency to deteriorate at the limits of our abilities.  Throw your ego out the door, stay focused and stay safe!

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