WOD
CrossFit Total
Back squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
One of our newer athletes, Griff, proving to all the doubters that fellas actually can get their elbows high in the rack position! Welcome Griff!
I love the CrossFit Total. All your coaches love the CrossFit total. Do you love it too? This is always such a fun day to be in the gym. There's a nip to the air, football is on TV, and it feels great to go heavy! For some of the newer folks, the CrossFit Total is a 1 rep max of the back squat, followed by the shoulder press, followed by the deadlift. A great definition of the total was provided by Mark Rippetoe in CrossFit Journal Issue 52:
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, the three most effective lifts in existence for developing and testing functional strength.
Rippetoe's article is linked above. Take a few minutes to read it – it will help you today. We will have plenty of time for warm-up sets for each lift, but we'll need to get rolling when you get through the door. If you're reading this the night before, while you're falling asleep tonight get an idea of the load you're going to go after for each lift and picture yourself making the lift with ease! Sleep well and be ready to get work done!
Nice! I have to “blame” the high elbows to the coaches at Crossfit by Overload, back in California. Our Oly coach Tweety was known as the Master Yoda. High elbows (and everything else in good form) truly makes everything easier.
Lead with the elbows, drive through the heels.
See you all tomorrow hopefully! Work may keep me late…
Nice! I have to “blame” the high elbows to the coaches at Crossfit by Overload, back in California. Our Oly coach Tweety was known as the Master Yoda. High elbows (and everything else in good form) truly makes everything easier.
Lead with the elbows, drive through the heels.
See you all tomorrow hopefully! Work may keep me late…
“My opinion…..its a fitness system….CrossFit Inc likes to make fun of the Globo Gym yet it partners with Reebok and of the first Cro$$Fit Globo Gyms is created in Reebok One(implying there will be more). Yes it is cool that these amazing athletes are getting noticed but the biggest winner in all this is Glassman as affiliation fees go up and more money rolls in. Maybe now Inc can give back to the community it preaches to Create. Just my opinion.”
This was a post from Keane Ferretti from our site the other day. I was in the middle of replying to it when we got a call. I think that this is a common opinion with some and a great point of discussion. Here is what I think. Coach has always said when asked about accepting sponsors from companies that don’t really match the ideals of CrossFit that it doesn’t matter to him. If they want to give him thousands of dollars so that they can advertise and that gives him more power to put on a bigger venue for the Games or put a swimming pool in a stadium, then so be it. By taking on a sponsor he is not saying use their product. He is using their money to put on the best event possible.
As far as affiliation fees go. You’re paying to use the name. The initial affiliates I think paid $500 annually. A cheap price for taking a chance on a new concept. As the value of the name increased and more and more people wanted to affiliate he raised the price. That’s smart business. What ever $ amount you started your affiliate at that is what you will pay for life. As the affiliate cost go up, yours doesn’t. Rewarding the folks that got in early. He also stated the he raises the prices to control the over saturation of affiliates.
I think that with all this advertising that he is giving back to the affiliate community. At the end of the commercial they tell people to check out their local CrossFit gyms. He just gave us free advertisement on a national network. Priceless! I know since it has been televised we have had several people come in to check us out simply because they saw it on TV. I say thank you Coach. We could never afford that type of exposure. Also, access to the CrossFit main site is still free unlike several of the other program sites that spun off of CrossFit who charge people to see their programming. These are my thoughts, what are yours? Thanks for sharing Keane.
I think that despite all the exposure, and no matter how much sponsorship there is, the CrossFit community is what makes CrossFit as great as it is, and I don’t see that changing, no matter how big it gets.
Agreed 100% Mike.
I’m stopping by from Kelly’s Korner. Saw that you are from SC so cleckid on your link and then I saw your picture in front of the Westin Poinsett and one in front of the Esso! Small world! I’m in Gvl and went to Clemson. Nice to “meet” you through the blogging world!Kelleythebiglongwait.blogspot.com