Every year we host a CrossFit Total, followed by a Paleo potluck and it’s that time again! We’ll start at 9:00 am and continue until everyone is done – probably about 2 hours total. After the CFT, let’s eat! Please bring some Paleo-friendly food to share, then let’s sit down and eat together. Friends and family are welcome to join us for part of or the entire event.
CrossFit Total - 9:00 am
The CrossFit Total (CFT) was developed by Mark Rippetoe, the brilliant – and comedic – strength coach. In a December 2006 CrossFit Journal article he explains, “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.”
But this isn’t just a regular day of finding a 1RM. It’s a competition-style format where you will make your attempts ‘on the platform’ and be required to meet the movement standards of each lift for it to count.
“After a warm-up, the squat will be performed first. Some squatting with the empty bar should have been included in the general warm-up so that the knees, hips, back, and shoulders are not too terribly surprised. 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.”
“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 in the previous two attempts.”
“If you don’t have a damn good idea of what you can do for a heavy triple, you don’t need to be doing a CrossFit Total yet.”
So if you’re one of our newer members and haven’t yet trained these lifts for any substantial amount of time or through full training cycles, it’s not the right time for you to try this. But we’d still love to have you there to support, load, judge, spot or cheer for the participants!
And of course, the CFT will be followed by…
Paleo Potluck - 11:30 am
All members are invited! Friends and family are welcome too! Let’s eat!
Please bring a grain-free, dairy-free dish or drink to share, and include a little piece of paper with the ingredient list to go with your dish, as a large number of people will be in the middle of a strict 30 Day Reset/Whole30 and are choosing and avoiding specific foods.
Please bring your own eatingware and utensils.
There is a sign-up sheet at the gym for both events, so please get your name on there and come!