Test Yourself

From the CrossFit BrandX forums on CrossFit WODs, here’s some advice on how to approach the Total (along with the “rules” of doing the Total). Below that you’ll find my advice on how to dress for the Total (and I’m not talking fashion statement, I’m talking functionality):
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Today’s workout is self-scaling. If you are unfamiliar with the lifts look at the following:
Back squat:
The best example of a good heavy back squat that I can find on vid is Nichole at the CF Games.
http://media.crossfit.com/cf-video/CrossFit_GamesTotalHighlights.wmv
Nichole is wearing red shorts and lifting more than the other ladies. Notice the low bar position. the depth of the squat and how she uses her hips to lift the weight.
Shoulder Press:
Here is a vid with Nichole pressing. Note this is a shoulder press not push press, any bend in the knees or flexion of the ankles is a fault and the lift doesn’t count:
http://media.crossfit.com/cf-video/CrossFit_GamesTopCFrFemale.wmv
And some instruction from Rip:
http://media.crossfit.com/cf-video/CrossFit_RipPressBasicPositions.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressGrip.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction1.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction2.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction3.wmv
Deadlift:
More instruction from Rip:
http://media.crossfit.com/cf-video/CrossFit_RipDeadliftIntro.wmv
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.wmv
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.wmv
If you are unfamiliar with these lifts buy Starting Strength. ( http://www.startingstrength.com )
If you are familiar with these lifts and do them all the time buy Starting Strength. (http://www.startingstrength.com )
If you think these lifts are easy and you have nothing to learn about them, in fact you should probably be teaching them to other people buy Starting Strength ( http://www.startingstrength.com ) Read it, carry it with you, read it again, buy a second copy read that one, and for $%#@ sake vid yourself, look at you form before messing with other people.
CrossFit Total
Rules to remember if you are playing by the rule book:
1. You get three attempts at each lift
2. You cannot remove weight from the bar. Example if you put 295 on the bar and make a succesful back squat, that is one attempt. If you decide to go to 315 on the next attempt and you fail you cannot lower the weight and make your third attempt.
If on the other hand you just want to find your best lift, don’t be pigheaded as Rip says.
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In regards to WHAT TO WEAR when doing the Total, here’s my advice:
1) Weightlifting shoes, or at the very least Chuck Taylors (NOT typical sneakers with thick, squishy bottoms). If you don’t own either of those options, believe it or not dress shoes or combat boots will better mimic the right type of support than typical sneakers can. Final option: just wear your socks. But whatever you do, NO SQUISHY SNEAKERS!
2) A cotton t-shirt works best for the low-bar back squat. Avoid slippery man-made materials. You can even put chalk on your t-shirt where the bar will rest to help keep it in place.
3) For the squat, shorts or pants that allow you to squat below parallel with no restrictions.
4) For the deadlift, if wearing shorts, knee-high socks will protect your shins. If wearing pants, your shins will be just dandy.

A little motivation for today’s WOD
http://www.youtube.com/watch?v=NdP2ytSJIYg

FYI, I plan on offering “Garrett” as a 3-person Team WOD at my Rest Day class tomorrow for those who missed out on it, as it seems people were really fond of it.
Here’s a description of how I proceeded to turn it into a team WOD, in case you’re curious:
First off, I eliminated the ring portion of the HSPUs and turned them into regular HSPUs, as no one had the skill/strength to pull off ring HSPUs for that many reps (or at all, for a lot of folks).
I formed 3-person teams (and occasionally 4-person teams, when numbers of students dictated that I must). For the HSPUs and L-pull-ups, teammates would help each other.
So for HSPUs, the assistants would spot the handstander, each grab a leg, and give that person as much or as little assistance on their HSPUs (top of head to just 1 AbMat for cushioning) as they needed. We covered safety/spotting issues before the WOD started to make sure everyone knew how to do this correctly. A 3-person team would need to complete 75 total HSPUs per round (or 25 per person) and could split up those 75 as they saw fit. Groups tended to split them evenly, even though some people were stronger on HSPUs, because those who were weaker on HSPUs would simply receive more assistance from their teammates. Instead of doing 25 each per person before rotating to the next person, many groups split the HSPUs up into 10 per person until the full 75 reps had been met.
All 75 reps of the HSPUs had to be accomplished before moving on to the 75 L-pull-ups. Everyone, no matter their ability, did actual L-pull-ups; however, for those not strong enough to do them unassisted, they would have their 2 teammates each holding a leg and helping to push them up. If the teammates needed to give a lot of help, I showed them how to quasi-front squat/overhead squat the person’s leg and make more use of their own legs so as to save their arm strength for the HSPUs, their own L-pull-ups, and the assisting.
I allowed teams to count heavy-duty L-pull-up squat-assists (for lack of a better term) towards their tally of air squats, which came last each round instead of coming first, to make it easier to track how many air squats needed be done. The group as a whole had to complete 225 air squats (i.e., 75 per person).
People found the workout to be tougher than they thought it would be because of two main reasons: the assistance work took a lot of strength and effort and the team approach motivated participants to work harder so as to not slow down their teammates.
All in all, it was a great WOD and I plan on offering more team and/or partner WODs in future whenever it’s a Sunday Rest Day and I personally get to choose the Black Box WOD that day.

Yesterday, rowed 5k in 23:48. Also got first two muscle-ups, thanks to a good tip from Ari. I had to kip pretty hard, so I will have to work on doing them strict.

Crossfit total 860pr
Squats 275, 295, 315pr
Press 115,135, 140 (shoulder is killing me)
Deadlift 225, 315,405pr

PTP day 3
Buy-in: Accumulate 1:00 of the “down dog” stretch + Accumulate 1:00 of Tucker’s shoulder opening wall stretch
603 PTP
Deadlift
* Set 1: +5# from Day Two, 3-5 reps
* Set 2: 90% of Set 1, 3-5 reps
Press
* Set 1: +2-5# from Day Two, 3-5 reps
* Set 2: 90% of Set 1, 3-5 reps
Cash out: Back squat 5-5-5-3-3-3

warmup: 50pushups 32sec
780 total
judged by Kevin at BBB
cashout: pullup ladder +2 each minitue. 26pullups +21 = 203pullups in 12min

Great pic, Allison!
I’ve been away from a box for a week – which is first for me – due to an extended ski weekend followed by a bout with the stomach flu which totally knocked me off the paleo horse. After being unable to keep even water down for 24 hours, I totally went for the age-old combination of saltine crackers and gingerale, grains and high fructose corn syrup and all.
Hope to run a 5k as soon as my strength is back

Squat: 315, 335 (PR), 365F
Press: 135, 155, 165F
DL: 365, 405, 420
TOTAL: 155+335+420= 910 PR
Probably could have been a little smarter on the squats but wanted to get after it.

first time doing the total – three weeks out of elements
squat: 135-185-187
press: 105-115(f)-115(f)
deadlift: 185-225-255
total: 547

I’m in for the Tough Mudder

@ Chris and Emerson re: Toughmudder, let’s do this. I think Ari’s down too.