Trainer Joe Delacruz holds court during the free Sunday morning workout session...
Trainer Will Blaker working as Joe's demo model while the push-up is explained.
Thinking about trying the Sunday session but you are feeling a little nervous? Don't be scared! The trainers on Sunday are amazing. You will not feel left out, neglected, or out of place no matter what your level of fitness. The Sunday session is just a great all around good time!
No 12:00 pm session on Monday, 12/1/2008. Sorry for the inconvenience.
"The Crossfit Total"
Perform a max weight effort of:
- Back squat
- Shoulder press
You get three max weight attempts at each movement. You finish all three lifts before moving to the next exercise. Your score is the total of the max effort of each movement.
Coach's Tip: The Crossfit Total takes a long time if done right. Ideally, you should rest 4-5 minutes between max weight efforts. The rest time plus the time it takes to warm-up to your max effort adds up quickly. Get through your warm-up with short rest periods so you can rest longer during your max efforts. Use strategy when starting your max efforts. Don't go too light on the first attempt. Use your warm-up to gage where you start your first attempt. Your coach will help you out. Make sure you watch the video. It's a great example of the Crossfit Total.
GO BIG OR GO HOME!
One of my top five favorite www.crossfit.com videos. Nicole and Zach performing the Crossfit Total. It just looks like they are having a great time. That's what a good strength training day should be: FUN!