“CrossFit Total”
Back Squat, 3 x 1RM
Shoulder Press, 3 x 1RM
Deadlift, 3 x 1 RM
The sum of your best three attempts of the Back Squat, Shoulder Press and Deadlift is your CrossFit Total.
Post your Total to comments.
Article: The CrossFit Total by Mark Rippetoe
4 replies on “2010-11-29 CrossFit”
“Back flat!” “Deep breath…keep those abs and lats tight!”
Core stability (midline stabilization) is the ability to keep the pelvis and spine stable and in perfect alignment during functional movement, e.g. back squat, shoulder press, deadlift, and Olympic lifts. The core is where most of the body’s power is derived. A stable midline will improve your performance and ensure you remain free from injury.
November 29 through December 4 is Stability Week at The Boneyard. We will be performing auxiliary exercises to become aware of and strengthen our core.
We will start today by doing various plank holds in our warm-up. It’s yoga time!
I just wanted to say thanks for letting me stop by your box and get a workout in. It was awesome meeting you and a couple of your members. You’ve got an incredible setup there and I can tell you’re doing something special in Montgomery. Best of luck as you expand your affiliate and hopefully you had a good time in North Carolina. The next time I’m in town, I’ll be sure to swing by. Take care and thanks again.
Thanks for your kind words, Mike! It was so nice to meet you. You’re very welcome. You are welcomed at The Boneyard any time.
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The morning crew put up some big numbers this morning. We will have to see what the evening peeps do…
I am especially proud of the ladies! 🙂
We had a successful CrossFit Total day yesterday. Kudos to everyone, especially those who got some practice on technique and those who completed CFT for the first time. Congratulations to everyone who PR’d on their lifts! Be sure to record your numbers for future reference.