"CrossFit Football Total"
For max load:
Power clean
Back squat
Bench press
Deadlift
Perform a single maximal effort for the lifts listed above. After warm-up, three attempts are allowed only, for each lift. Total must be done in above order and within the hour. Combine all four lifts to create your CrossFit Total.
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Lev, dedicated to her fitness.
Yesterday was a cool day in the gym for me, here is why. CrossFit is in the literal sense is about improving your work capacity across broad time and modal domains. If you do this over years and decades, this becomes your health, fitness and ultimately your longevity. Yesterday's workout made me realize how true that is.
Over my CrossFit career, I've had ups and down's in my performance. A broken elbow, two pregnancies, a torn disc and later a herniated disc, not to mention battles with the zone; have not always lead me to believe I was improving my work capacity. I always seem to bench myself off of when I was 34 and "In the best shape of my life". That was the year I made many PR's in CrossFit and I've aspired to "get back there some day". I've been discouraged, defeated and down right overwhelmed with that task, in an effort to prove to myself that I can continue to improve and continue to achieve new athletic feats as I get older. Not often allowing myself to celebrate the small successes along the way and in the back of my head thinking, I can do better.
Well now I'm 36, about to have my 37th birthday and I kicked my 34 year olds ass yesterday (the year that had kicked all previous years asses, until now). At the 2008 games I did yesterday's workout in 9:20 Rx, I remember not being able to breath, caving in my knees, looking at the bar in despair, knowing that I needed to do one more rep and then another and then another. I have done it sense a few times and I remember once even getting cocky with it, thinking this is the day I will beat that time (I got a little over 9 minutes). But, yesterday was different, I did that same workout in 5:32 Rx with the internal knowledge that a sub 4 is possible.
What this means to me is bigger then getting a decent time on a workout. It means we always have a choice. We can always strive to be better, heal and improve; no matter our age or what life may throw our way. It's always a choice to stick to it. Take responsibility for your outcome and keep heading back in after a defeat or injury, keep pushing and who knows we just might keep improving our work capacity across broad time and modal domains.
CrossFit the Evolution, By Jordon Gravatt.
Wednesday is the last day to get your blood work done for the nutrition challenge (Sorry folks Friday was not possible)! There are only five spots left on the list and it will be first come first serve (6:30am, 7:00am, 7:15am, 7:30am and 8:10am). We are grateful to Amy for her phlebotomy skills, reasonable price and her time in getting our initial blood work completed.
On another note, our friendly neighbors to the south have kindly asked us not to park in the lot that separates our building with the Dry Ice Factory. This is their property and often have people visit art exhibits. Please park in the front or the back of the building. We want to keep our neighbors happy, thank you.
