Dec 4th, 2012
Author: Mike Minium
This Sunday, December 9, beginning at 2pm, we’ll be doing the CrossFit Total. The CrossFit Total (CFT) is the sum of your 1-rep max back squat, shoulder press, and deadlift. Each year, we’ve gotten more and more people to participate in this Super Sunday event. And I hope we get an even bigger turnout this year. It’s the one time that we test you guys on these three lifts, and it only comes up once a year, so take advantage of it. Plus, you’ll have a lot of fun lifting with all your fellow CFOers. And finally, it’s a great feeling to see the product of all the hard work you put into your training. Almost everyone PRs at least one of the lifts, if not all three.
The CFT will be run a bit differently than a normal group class. We’ll be running it kind of like a powerlifting meet, which means we need a few things from you so that we can put people into groups that will be lifting roughly the same amount.
By no later than Saturday at 11:59pm (and preferably much earlier, like right after reading this post), you need to email us your opening squat, press, and deadlift numbers. We’ll then assign you to a group, and then we’ll publish the list here on the blog on Saturday night.
Here’s how the CFT will go down. The doors to the gym will open at 1pm. You’re expected to come and do what you need to do to warm up. The first squat of the day will go down at 2pm sharp. Everyone will be assigned a group, and everyone will squat, one person at a time, one attempt at a time. We’ll have multiple racks going (up to 13, if needed), so you won’t have to wait forever, but you will have to wait your turn and stay in the designated order.
After everyone finishes squats, we’ll then proceed in the same fashion through the press, and finally, we’ll do the same thing for the deadlift.
You only get three attempts for each lift, so be sure to pick a weight you know you can get for certain on your opener, because you can’t move down in weight after you’ve opened (using a 3-rep max is a good idea for your opener if you haven’t done a heavy single in training before).
All the rules for range of motion for each lift are covered in the CrossFit Total PDF here.
Do the CF Total! You’ll have a blast and you’ll get a great benchmark for you training heading into 2013.