Monday class times: 5:30a, noon, 4:30p, 5:30p, 6:30p
WOD: The CrossFit Total
-The sum of the best of three attempts at the back squat, the shoulder press, and the deadlift performed in that order.
The following is an excerpt of an article written by renowned strength & conditioning coach, Mark Rippetoe. A coach will be guiding everyone through a safe and effective way to warm up to heavy 1RM attempts.
Now that we know exactly what we’re doing, we need to figure out the best way to do it. For people not used to doing single maximum attempts, some tips on how best to safely do them are in order. After a warm-up, the squat will be performed first. Some squatting with the empty bar should have been included in the general warm-up so that the knees, hips, back, and shoulders are not too terribly surprised. 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. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two. For instance, warm-ups for a 405-pound first attempt on the squat would be:
135 x 5, 185 x 3, 225 x 2, 275 x 1, 325 x 1, 365 x 1
Warm-ups for a 205-pound first attempt on the squat might be:
75 x 5, 95 x 3, 115 x 1, 135 x 1, 165 x 1, 185 x 1
After the squat, rest a while (long enough to rest, not long enough to get cold) and follow the same procedure with the press. Since press numbers will be much lighter, the warm-up sets will be closer together, and you might choose to use fewer intermediate warm-ups.This is fine, since the squat has provided quite a bit of systemic warmup, if not actual fatigue. After a rest and a drink following the press, the deadlift warm-up might be abbreviated even further, with a heavier first warmup and only two or three intermediate sets before the first attempt.
Here are some basic precautions that need to be followed for safety:
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.