After a little warm up run it was straight to the explanation of the tonight’s ‘WOD’ and movement practice.
I have chosen to do the ultimate strength test developed by it’s own CF coach Mark Rippetoe Crossfit Total.
It is the sum of the 1RM of the back squat, strict press and deadlift performed in this order.
Here is the article with some rules such as no dropping the bar from the top of the deadlift. Have a look:
Everyone did the great job and lot of PRs have been achieved so well done to you guys and girls and here are the results:
Here is also a link to the performance standards table where you can compare your results and see which category you fall into:
This will probably going to be once in a two months thursday evening schedule where you will be able to track your progress.
Take these results as a weight you want to start your strength program with and hopefully next time we will see more dots on the board.
After seeing the sad faces of the first class when I announced that the WOD was total I have decided to finish the classes of with 1/2 and 1/2 push ups and sit ups tabata. Some great faces and noises throughout.
Well done and see you all next week!