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Prep for Crossfit Total
Strength / Skill:
Technique for Crossfit Total
“There is room on this planet for another approach to testing absolute strength. And it apparently falls on my broad,
hairy shoulders to announce the development of a different way to do it…
The way to bring more strength to the CrossFit approach is with the CrossFit Total.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.
They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. .
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.”
Post total score to comments.
Shoulders / Hips
One round for time of:
30 Wallball (14 lb / 20 lb)
30 Box jumps (20″ / 24″)
30 Medball situps (14 lb / 20 lb)
Scale / sub as needed. Post total time to comments.
CRETUS EX DUELLUM – Born From Battle
For those of you who headed out to Locals gym in Lynnwood on Saturday and / or Sunday to support Tracy, Vanessa, Josh, Randy and Jesse, you got quite a show for your $5.00 spectator fee! Athletes and CrossFit gyms from far and wide were represented and there were CrossFit athletes who’ve competed at the CrossFit Games level as well – which was pretty cool.
Parking was at a premium which my first indicator of how popular and well attended this event was going to be. Once you got inside, the cheering, applause and camaraderie was more than evident and if you have the attention span of a toddler watching….ooh look a butterfly!, there was something going on almost every minute to keep you entertained / enthralled / engaged. I also have to say it was the fittest group of people (those participating AND watching) that I’d ever seen anywhere – bottles of water, jerky & almonds were abundant on the sidelines.
I realize that not everyone from the gym is on Facebook, so this is a collection of photographs from the weekend that were taken by a number of our members who were there and posted to Facebook, so the lighting & such varies, depending on the view & camera and in some of the shots you don’t even know that there were three or four bleacher sections of seating filled with cheering fans as they were behind the picture taker – but it totally gives you the feeling of what was going on (and if you have photos to include, please let me know, we can add ’em!).
All I can say is if you missed it, you really missed something special!
Great job by Everyone!