Come earthquake, hurricane, or Noreaster – we will be holding the CrossFit Total this Sunday! Here’s what you need to know:
If you’re still not sure what the CrossFit Total is – check out this free article from the CrossFit Journal.
Check out Kristan Clever’s CrossFit Total (the latest one).
Check out some of these older CrossFit Total numbers.
Also, check out an old school video of Nicole and Zac doing the CrossFit Total in the original CrossFit gym in Santa Cruz, CA.
The total time the gym will be open for the total will be from 11am-2pm. There will be five heats available (11, 1130, 12, 1230, and 1 (each heat is about an hour NOT including warm-up)) for reservation prior to your arrival that day (see the Google Calendar!). You can arrive at the total to watch or lift at anytime. You will however, be allowed to lift on a first come, first served basis. Those who signed up for heat times first will be allowed to go first. On Sunday morning at around 10am I will pull the heat lists from who I see in Google Calendar. From then on sign ups MUST be made in person at the gym.
Three stations for the three lifts (Conventional Deadlift, Back Squat, and Military Press) will each by manned by a Coach who you are familiar with that will be able to give you some help with cues and also ensure your safety during your attempts. This Coach will also be your judge. There will be a warm-up area available in the basement that will also be manned by a Coach. Once you make your first attempt on a lift, there will only be two other attempts allowed – so come ready with some possible numbers in your head and come ready to warm-up.
Friends and spectators are encouraged but remember that no one except a member is allowed to lift, hang on, or touch anything in the gym. Anyone entering the gym must fill out a waiver.
Any questions, email us!
Your friendly-yet-macho coaches.
OLYMPIC LIFTING with Jim at High Noon: Power Snatch and Snatch Pulls
SELF-MYOFASCIAL RELEASE: Lax Ball to Feet/Calves, 5 minutes
MOBILITY: Band Assisted Hamstring Stretch, 2 minutes each side. Spiderman off the Box, 2 minutes each side. Wall Quad Stretch, 1 minute each side.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
POWER: Broad Jump, 4 attempts at a peak of 1.
METABOLIC CONDITIONING: Tabata Wallball Slam, every rep for max power.