The Total...
We NEED the heavy days. But we have a lot of bodies and we HAVE to watch form. So get a good warm up and go for four attempts for each lift to find your max; IF you have been lifting a bit.
If you're newer we may have you try a lighter version of the same thing. If you have questions don't get on the bar without asking before you lift.
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Now go get strong!
(Here's a pic of Brian MacKenzie doing some of his endurance coaching magic on some old guy's running form. What an incredible runner and coach Brian is. If you guys would like, we'll try and get Brian and Mike Collins up here for a day of awesome running drills and evaluation.)
CFT
John: 655 (215/145/295)
Larysa: 360 (125/65/170)
Allison: 335 (145/55/135)
Karissa:
3x7 front squats 22 lbs
1x10 shoulder presses 22 lbs
Posted by: Brent | January 29, 2008 at 20:56
Giovanna: 26:56 5K Row
-------------------------
" Nasty Girls "
Aaron: 22:40 95lb
Fernanda: 14:12 35lb/Red band
Jane: 20:08 45lb/Green
Janine: 22:47 55lb/Blue
---------------------------
400 meter Run
Box Jumps
Thrusters
21-15-9
Paul: 12:19 25lb
Jaquie: 12:39 15lb
Nicole: 13:09 12lb
-----------------------------
"CFT"
Debra: 330
Debbie: 515
Sean: 605
Brent: 825
Steve: 865
Tracy: 390
Geoff: 670
Janice: 430
Darren: ?
Edgar: ?
Posted by: Denise | January 29, 2008 at 12:12
Hey guys, dunno when I'm coming in. I've had the flu pretty bad for a few days now. See you when I get better.
Posted by: Jumar | January 29, 2008 at 10:47