Monday 28, October 2013

This week will end our power lifting cycle and mark's the beginning of our Olympic Lifting Cycle!

YES!!!

With that - this is the week in our cycle we always find our 1 rep max for our power lifts...

What is the best way to do that - None other than CrossFit Total

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

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.

So we will

Squat
Strict Press
Deadlift

If there is time and you are not fatigued (remember this is an all out effort CFT)

Metcon:

Tabata

Pull ups
Push press 50/30

*** You will see CFT three times this week - THAT DOES NOT MEAN YOU WILL DO IT THREE TIMES

If you missed today you will be able to do it Tuesday

If you did it today or Tuesday and are SURE you can hit a higher weight on a lift it will be in the programming for Friday as well