Dec 5th, 2016
Author: Mike Minium
The CrossFit Total (CFT) goes down this Sunday December 11th at 12pm (doors open at 11am)!
For those of you new to the CFT, it’s an opportunity to find your 1-rep max (1RM) in the squat, press, and deadlift, in that order. In short, it’s a great opportunity to test your limit strength and validate all the training you’ve put in over the year (this is a once-a-year event). Besides being a great way to test your strength, it’s a blast. There’s a ton of energy with everyone lifting and cheering you on. And best of all, it doesn’t matter how much you’re lifting–it’s all about doing your best and trying to test yourself.
How the event works is you get three attempts to find a 1RM in the squat, then 3 attempts to find a 1RM in the press, and last but not least, 3 attempts to find a 1RM in the deadlift. You only get three attempts per lift, and you cannot go down in weight if you miss (you can stay at the same weight, though), so make sure you plan out your attempts and choose wisely. There will be plenty of time to warm up each of the three lifts, and there will be plenty of time between attempts so that you can recover between efforts.
In order to make the CFT run smoothly, we group people together based on the weight that they’ll be lifting for the squat, press, and deadlift. That way the plate changes will all happen within a similar range for each of the groups, and the lifting process will move along at a reasonable pace. We’ll also do our best to pair up folks of similar heights, so that we don’t have to change the rack height for squats and presses.
As such, in order to register for the CFT (the event is free and open to members of all three locations), we need you to email us the following information:
Squat Opener (weight of 1st attempt)
If you have questions about what weight your openers should be for each of the lifts, check in with one of your coaches–they can help you out.
Doors open at 11am and the first squat happens at 12pm. We also have a mandatory briefing at 11:40am. We’ll run everyone through the process (as well as the movement standards–in other words, what constitutes a good rep for each lift) during the briefing and it will be a chance to answer any of your questions. Also, if you’re planning your day around the CFT, understand that this usually takes around 2 hours to get through, but sometimes can take as long as 3 hours to get through, depending on how many people are participating.
Hope to see a ton of you there this Sunday! Everyone who’s ever done the CFT has loved it. If you’re on the fence, just do it!