So That’s Where All the Weights Are
Nancy was using them to squat … way to not share, Nancy!
While she may not have shared the toys well, she did get a 3164 pound squat!
Today, we went heavy. Like, really heavy. For the first time in about 4 years, we busted out CrossFit Total.
CrossFit Total
The Rules
You get 3 attempts at each of the lifts noted below. You may take as long as you want to complete your 3 max lift attempts, but you must complete them all within the same gym session/class. In other words, you may not leave the gym, go home, eat, nap, and come back to finish later on in the day. Plus, who the hell would want to do that?
The Strategy
Lift heavy. Duh.
Oh, you wanted something more helpful. Right.
The first of your three heavy attempts – after you’ve properly warmed up, mobilized and worked your way up to the max lift weights – should be somewhere in the 85% range. Or, it is a weight you know you can 3-rep (i.e., 3 unbroken, successive lifts ). From there, manage your weights for lifts two and three based on how lift one felt, etc.
Max Lift
Deadlift
Press (Shoulder … not push)
Squat (High Bar)
Fantastic jobs all around today. Lots and lots of, not necessarily expected, PRs and some great numbers going up. Good work, everyone!
Have a great afternoon and see you tomorrow.
