Saturday June 19, 2010

Best wishes to our competitors at the Sunshine State Games!

FSF presents Sunshine State Games competition
2010 information now available for Florida's Annual Olympic-style Sports Festival



2010 Sunshine State Games now in full swing...

The 2010 Sunshine State Games Calendar of Events is in action through the end of June.

Athletes can follow the action by checking the results listed for all sports.

Simply click the "Results/News" tab on the left side of this page for the opportunity to see who won gold medals in all of the 27 sports played in 20 locations statewide between April and June.

Join one of Florida's longest-running sports traditions, the Sunshine State Games, serving amateur athletes for more than 30 years.


Warm up:
500M row
20 PVC OHS
20 PVC Good Mornings
20 PVC Pass Through
10 Cleans with empty bar

WOD:
CrossFit Total

The 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.