01.12.2015

Paleo Challenge: For those competing in the 30-day paleo challenge, we will be doing weigh-ins prior to class. $10 per participant will be due. This is open and encouraged to all athletes. If you are interested in participating speak with a coach prior to class about getting the information packet.

For updates and information join the CrossFit New Hampshire Nutrition FB Group HERE

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

“CrossFit Total”
Your goal for today’s workout is to find your one repetition max in 3 attempts at each lift.

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

Below is an excerpt from the CrossFit Journal Article describing the ”CrossFit Total”:
”Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.”

Link to full article 

Notes: Athletes will perform proper warm up set (3 sets x 3-5 reps) before making their 3 attempts at a 1-rep max. Each movement will have a 15-20:00 clock.

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Skill Development (Optional)
8x250m Row/:30 Rest