Benchmark Monday: “The Other CrossFit Total”

Awesome job everyone in the first WOD of the CrossFit Open this year! It was very motivating to see everyone come together, cheer each other on, and do such a great job! Be sure to check out the following link, and check out the leader board. You’ll see our team, and some of our members at the top in the Region and World!! http://games.crossfit.com/

For today’s Benchmark Monday we’ll be doing “The Other CrossFit Total”. So we’re mixing it up compared to the regular CrossFit total, which includes 1RM of shoulder press, deadlift, and back squat.

“The Other CrossFit Total”

Find your 1-Rep max of:

  • Clean (Power or Squat)
  • Bench Press
  • Overhead Squat

You score is the combined weight in pounds of all three lifts.

Here are some basic precautions that need to be followed for safety:

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.

1) Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

Now lets have some fun! 3, 2, 1, GO!! Burpee Challenge Day: 58

 Optional 10-Minute Core Crusher WOD for after “The Other CF Total”:

Complete 4 Rounds of Tabata for each of:

  • Bicycle Sit-Ups
  • V-Ups
  • Weighted Sit-Ups (slam ball or med ball)
  • Ice Creams (slam ball or med ball)
  • Strict Knees to Elbows/Chest/L-sit (no kipping nice and controlled)

Glenn Doing work on OHS!

 

Great work Sue!

Some Great PR's Today!!!

8 Responses to Benchmark Monday: “The Other CrossFit Total”
  1. Sarah Lenihan
    February 27, 2012 | 5:46 PM

    For how much I hate them I do owe credit to the burpees…my bench went way up and I think they had a part in that.

  2. Kyle
    February 27, 2012 | 10:19 PM

    man oh man Rich Froning has the nicest butt! Couldnt stop looking at that badonkadonk!!! ya baby!

  3. Kyle
    February 27, 2012 | 10:21 PM

    and his southern draw gets me all giddy!!! :)

  4. Eric
    February 27, 2012 | 10:42 PM

    Oh Kyle you silly goose! I much prefer Jeff Bridges…just thinking of him gives me butterflies;-)

  5. Real Eric
    February 27, 2012 | 10:47 PM

    Jacobson!!!

  6. Mar Mar
    February 28, 2012 | 12:12 AM

    Hmm the only person I know who makes the smiley faces with a nose is Jacobson… “:-)” And Eric, Kyle spells yeah instead of ya in yeah baby!
    Attention to detail boys!!!

  7. Kyle
    February 28, 2012 | 9:08 AM

    Mar Mar…very observant!

  8. Real Eric
    February 28, 2012 | 10:45 AM

    Lol true!!!

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