Monday, April 23, 2012

April 23, 2012 WOD

Reminder: Beach to Bay is around the corner. SeaCity CrossFit has three teams. We'll be having a team meeting at Executive Surf Club Friday, May 4th. at 8pm. We'll figure out who's running what leg, distribute t-shirts and coordinate pick-up and drop off of runners. Be there!

Many of us in the gym have just completed 3 full cycles of the Wendler 5-3-1 program. Congrats to everyone who stuck with it and has had consistent enough attendance to accomplish this. Strength is definitely the foundation upon which all other aspects of fitness rest. Those of you who have done this have seen the effects, and have also seen the carry over into your Olympic lifting, wod times, and overall functionality. Now that we've done this it's time to test our strength once again. 


CrossFit Total

This is the sum of your best of three attempts at the back squat, press and deadlift, performed in that order. You have one hour to warm up and establish a 1rm at the three lifts.
  • budget your time wisely and don't overdo the warm-up sets
  • be ambitious but not greedy
  • don't attempt the total if you're injured
  • don't take more than three attempts at a 1rm



video
Julianna Jerk PR @ 145#


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