Start this month off with one of the Benchmark WOD's in CrossFit: The CrossFit Total. We will be lifting in this order:
- Squat
- Shoulder Press
- Deadlift
Each athlete will have 3 attempts at each lift to determine their overall strength or CF Total. Coaches will be on hand to help you with warm-up weights and stretching. Doug will weigh-in each athlete and get their initial attempts on each exercise. Of course we will be giving you advise and opinions on each lift. Lifts will be judged very strictly and held to CF standards. Each students top lift will be added together for their CF Total. Your CF total will be listed on the sheet on the white board, but not used for advancement for shirt level.
You are welcome to come early to class - but all lifts will have to be verified by a CF Coach.
7 comments:
Let the Games Begin!
If you are up to the challenge, our friends Alan and Faith Cook at Hypoxia Gym, in Ouray, CO, and I have come up with a challenge. Next week, we are competing with CrossFit Hypoxia in three different workouts. The WOD's will be on Monday, Tuesday, and Wednesday. Alan's crew will be doing the WOD's; Mon, Tues and Sun - Winner takes all! Alan and I actually agreed to the challenge without asking you guys - Sorry!
Here are the rules:
Suggested donation: $3 buys in person "in"
WOD's: Mon: "Annie are you o.k.?"
Tues: Grace
Wed: 800m Run
If we win…(I mean WHEN we win)Hypoxia buys us 10 new jump ropes! (I know...much needed) In the unforseen instance that we should lose, we have to buy Hypoxia a new Med Ball - $75+shipping.
As Alan has said, "Saddle up boys and girls, and let the Games Begin!" As you know...I am NOT into losing.
I would encourage you to start talking some smack on www.hypoxiagym.com BLOG roll. I would appreciate it!
Maybe it's not the speed of your camera...maybe it's the person behind it! Looking forward to the challenge...And I am Not into losing either!
Posted on the www.hypoxiagym.com website, for our upcoming competition next week:
"Ms. Pottymouth...
Let the games begin! :-) I will be very excited to see your scores - in particular. I have tried doing a background check on you to investigate our competition...to no avail. By no avail...I mean "the absentee resume". What gives? In the South we call that 'playin possum'. So what is your deal? Are you a firebreather or a slug? I guess time will tell.
As for you others who are breathing that so called, "thin air". Rumor has it...."that is a myth".
Firebreather baby!!!!
I'm a native southerner...born and raised in New Orleans...no possums here! Think your investigating skills may be left a little short cuz my scores are all over the website!!!
Would love to have ya'll join us in this "mythical thin air" for a wod...the name is HYPOXIA for a reason!
I'd like to add that we have some incredibly tough chicks at Hypoxia...Mr.Tj had his arms around me last weekend...he knows how "hard" I am!!!
Hey Tj...Muuaahh...that's from Faith!!!!
cf total weight 670 squat 225 press 120 deadlift 325
BWT = 156.8, squat = 135, press = 105, dead lift = 155, total = 395. According to HQ that is an 'untrained' ranking. for 'elite' would need to be = 1,000. Oh well. richard
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