Month: October 2012

The gym will be open at 4:30 p.m. today for an on-your-own warm-up. No max attempts until 5 p.m.

CrossFit Total

Squat, 1 rep

Press, 1 rep

Deadlift, 1 rep

Special Note: The 5-9 p.m. session will not have individual class times but will be run as one long session. Sign in as normal for the class time closest to your planned start time. A warm-up will be on the board, and you will complete it on your own.

After that, you will fill out your LIFT CARD (download here) and present it to your coach for approval. We want to know your most recent best numbers for a 1-, 3- or 5-rep squat, as well as your proposed max for each lift. Your coach will approve the numbers and help you figure out how to work up to them.

After that, you will join the groups around the gym to lift and register your maxes, and you can take more than an hour to do so. All lifting must be completed by 8:45 p.m., and you will have to share racks, bars and plates as needed – no Bogarting the racks or change plates.

This is a Scoreboard Workout: CrossFit Total, 1RM Deadlift, 1RM Press and 1RM Squat.

Proper form must be maintained at all times. The numbers don’t matter if your form is bad, and lone-wolf lifting is strictly forbidden. If a coach doesn’t see it, it doesn’t count.

Heavy squats must be performed inside the power cages, and we will use spotters.

Going for a PR even when you aren’t feeling it is a bad idea. Lift within your means, and lift with excellent technique. PRs come when technique is sound.

It doesn’t matter what anyone else lifted. You are competing with yourself.

Some of the best coaches in the world will tell you to “leave something on the platform.” That means breaking a PR once is awesome, but breaking it twice might be less than wise. Be patient: there are lots of days to lift. Write down your numbers: we will do this workout again in a few months.

The CrossFit Total is a great tool for revealing lagging muscle groups and weakness that need work, and your coach will identify any problems and give you ideas on how to fix them.

You can read the standards and procedures for the CrossFit Total here. Pay particular advice to Mark Rippetoe’s advice on Page 4:

1. Don’t be stupid.

2. Don’t be greedy.

3. Don’t be pig-headed.

Costumes encouraged. All costumes must be safe … and completely awesome. (Fair warning: anyone dressing up as Chewbacca will have to fight Biggs. There can be only one.)

Halloween Skills Challenge

Max standing broad jump

Max double-unders in 3 minutes

Max flexed-arm hang

Fastest column run

At the front door you’ll notice a new document hanging next to a few pieces of civic paperwork. The Order of the Wrench names 12 people who very generously donated time, labour, material and expertise in helping us obtain an occupancy permit and making the gym far more comfortable.

We couldn’t have gotten everything done without the Order of the Wrench, and their assistance meant a great deal to us during a stressful period when we needed the help of some experts. As always, our community came through in a big way.

Thanks again to the following:

Sr.

Jr.

Sonya

Dreadman

Pat

Hartless

Kathy

Sean

Derek

Dale

Brett

Justin