“The successful person makes a habit of doing what the failing person doesn’t like to do.”
- Thomas Edison
WORKOUT
CrossFit Total
1RM Squat
1RM Press
1RM Deadlift
You’ll have three attempts at a 1RM for the three lifts. Add the total of all three lifts and that’s your score. If you’re form starts to fall apart, you’re stopping there. You’ll have plenty of time to do this workout in the future, so don’t get too caught up in the numbers. Remember ambition is good, greed is dangerous. Get to class early and foam roll, jump rope, do pvc work, or anything else you need in order to get loose. This is a long workout, we wont be doing an extended warm up.
Norm hit PR'swith all three lifts! Excellent Job!
Hey CoreCrossFit, thanks for letting me train again with you guys yesterday. I love coming to your box, and training. Everyone is very friendly, courteous, and competitive. Great job DJ. And Jenn, great WOD you put together.
ReplySee you next month.
Ron Althouse, Orange Coast CrossFit athlete
Tuesday PM peeps! What Tom said about getting early to class is no joke! The timing of this type of class is of essence! The warm up for this evening will NOT include foam rolling. The warm-up will be PRECISELY 10 min. long and MUST start right on time. The rest of the time will be dedicated to the Squat, Press and Deadlift.
ReplyIf you are late to class you will be doing 10 burpees for EVERY MINUTE you are late…by the way….that’s no joke, either.
Don’t mistake today’s WOD as easy, by the time the 3rd lift starts expect to be gassed because it happen. Get there early, foam roll often and get warmed up as best you can.
Every minute counts and I got my last max with one minute left in class. The rest between each attempt is crucial and critical. Take Jenn’s advice as the gospel so your lifts will be personal records. Go for it and believe in your attempts.
ReplySince my post, I was thinking a lot about the many ways it could be perceived and hopped back on to make some clarifiers. Ironically, some of the clarifiers came from Norm…thanks Norm! Let me add to em’:
1) The comment about 10 burpees for every minute being late comes from a place of love…really. Most athletes at CCF are alway on time and this is targeting the “serial offenders of lateness”…you know who you are!
2) Between each lift, it is essential to rest for at least 3 minutes…which is why the majority of the class is dedicated to the lifts. Use this time wisely, i.e foam roll, stretch, go through the moves in your head i.e. visualize it and cement it in your neuromuscular units, or for some of you…freakin’ get out of your head (you know who you are!). Be recovered for the next one.
3) Create a healthy, realistic goal before class. Say it out loud. Own it. Do your very best to make it come to fruition. Be positive and get rid of the “c” word i.e. “can’t” from your vocabulary. If anything negative comes into your head, replace it quickly with as many positive thoughts you can think of. DO IT!!!!
See ya all tonight….. and want all of you to BRING IT!
ReplyDamn Norm – I saw three PRs today on the board from you! Outstanding! Core is going to need more plates soon….
Reply