Fitness Challenge retest week! Today: The CrossFit Total.
MONDAY Fitness Challenge Benchmark WOD CrossFit Total [wmv][mov] (check their form in the video demo... multiple flaws you could point out yourself!) • Back Squat, 1 rep max • Shoulder Press, 1 rep max • Deadlift, 1 rep max
“Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A 'total' situation will involve three (or more) attempts, and this is a good way to determine a true 1RM.
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.” -from the CF Journal
Amplify Fitness Challenge Our Fitness & Nutrition challenge continues! How have you been doing? Whole9 Nutrition help should be in full effect. Do your best to keep it up until (and through?) Thanksgiving!!
Paleo Explanation Haven't watched this yet? Do so today.