Workout of the Day, 4.10.13

INTRO to OLY with Jim, 12pm, 4pm, 5pm, and 6pm.

The CrossFit Total at CFCC is next slated for Friday, May 10th, and Saturday, May 11th. We are holding the Total over the course of two days to allow for as many of you as possible to sign up to perform.  For those of you who are entirely new to the CrossFit Total, the basic idea is this: you will have an hour and half long heat time in which you will set a max for your Back Squat, your Deadlift, and then your Press.  You will be coached through your increases for all of these maxes but you will ultimately take 3 attempts at a PR (personal record) for each of them. We use the CrossFit Total at two points in the year to see how our athletes’ raw strength levels are improving through out their time here. Look for sign-up to open soon, and if you have any questions about the CrossFit Total feel free to ask a Coach or any of the other members that have been there!

Here’s a little more info about the CrossFit Total, please bear in mind, this is a time-sensitive post – the details for participation in this CrossFit Total will be a little different, but we’ll fill you all in as the date gets closer!

Another video from a past CrossFit Total:

Below, Coach Record corrects hand-positioning for the Overhead Squat.  Record has officially made it to the Regional Level of the CrossFit Games after a very TOUGH CrossFit Open season.  Regionals for the Mid-Atlantic region are June 7-9th in Maryland.  What are Regionals?  Go here for more info!



MOVEMENT PREP: Lax Ball Shoulders as needed, 5 minutes. Partner Assisted Lat Stretch, 30 seconds per side. Cat Camel, 10 reps. Adductor Mobs, 5 reps each side. Bird-dog, 5 reps each side.  30ft. of each: Knee to Chest Walk, 90/90 to Chest Walk, Unweighted Single Leg Deadlifts, Toy Soldiers, High Knees, Butt Kicks, Side Shuffle, Karaoke.

SKILL WORK: Review the Conventional Deadlift, and work up to something a little heavier than your metcon load in 15 minutes.


5 Rounds for time of:

Conventional Deadlift (275/185), 5 reps

10 Burpees

*Just to give you some general guidelines on load here, at the time this WOD was first presented at the CrossFit Games this deadlift weight was about 60-70% of an elite CrossFitters best deadlift.  First time metcon deadlifters should expect to work with something a LOT lower.

*Advanced Athletes: Perform today as is and as close to rx’d as possible.

One important key to success is self-confidence. An important key to self-confidence is preparation.

– Arthur Ashe

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