The CrossFit Total – CrossFit CMH Reynoldsburg, Ohio

 

Pre-CrossFit

In a former life, I was a 250 pound powerlifter.  I had the opportunity to learn from world record holders such as Tony Ramos and Laura Phelps Sweatt, both from Westside Barbell and even got to train at Westside on occasion with Tony.  The knowledge I attained from Tony and Laura along with Cory Gregory has been invaluable.  That knowledge helped me with my best lifts in competition which were 585 (squat), 415 (bench), and 505 (deadlift), not record breaking, but decent.

I have been playing around with CrossFit since 2011 while still competing in powerlifting.  When my son was born in 2015, I realized pretty quickly that I didn’t need to be 250 pounds anymore and shifted my focus full time to CrossFit.  I’m now 198 pounds and feel dramatically better and my performance keeps increasing in the gym.  Enter the CrossFit Total…

The CrossFit Total

I was about a year in to training CrossFit full time when the WOD one day was “The CrossFit Total”.  This workout provides the opportunity to step on the gas and see what you have in the tank.  Being a former powerlifter, you can imagine my excitement when I saw this workout pop up since finally something was fairly in my wheelhouse.

On Thursday July 6, 2017, we are going to put a 45 minute clock up and max out on Squat, Strict Press, and Deadlift in that order.  We’ll take everyone through a 15 minute coach led warm up and then start the clock and turn you loose.  The following is a great template on how to attack this workout and perform optimally and safely:

  • 15 minute coach led warmup
  • 45 minute clock starts
  • 5 back squats with empty bar
  • 5 back squats with warm up weight
  • 3 back squats with heavier weight
  • 3 back squats with heavier weight
  • 1 back squat with heavy weight (start PVC Pipe passthroughs to warm up shoulders for strict press)
  • 1 back squat with heavy weight (start banded shoulder mobility on rig to warm up shoulders for strict press)
  • 1 back squat to find 1 Rep Max (start windmills to warm up shoulders for strict press)
  • 1 REP MAX FOUND ON BACK SQUAT
  • 5 strict press with empty bar
  • 5 strict press with warm up weight
  • 3 strict press with heavier weight
  • 3 strict press with heavier weight
  • 1 strict press with heavy weight (start banded good mornings to warm up for deadlift)
  • 1 strict press with heavy weight (start downward/upward dog to warm up for deadlift)
  • 1 strict press to find 1 Rep Max (start Samson Lunge to warm up for deadlift)
  • 1 REP MAX FOUND ON STRICT PRESS
  • 5 deadlifts with empty bar
  • 5 deadlifts with warm up weight
  • 3 deadlifts with heavier weight
  • 3 deadlifts with heavier weight
  • 1 deadlift with heavy weight
  • 1 deadlift with heavy weight
  • 1 deadlift to find 1 Rep Max
  • 1 REP MAX FOUND ON DEADLIFT

Opportunity To Learn

Maxing out on these lifts can teach you a lot.  You’re going to be battling that little voice in your head who is saying, “This is heavy.  Don’t try that weight.  What’s he/she have on the bar?”  As long as you are moving safely and mechanically well (that’s why I am here as the coach), and feeling good, put the extra weight on the bar and take a shot at a PR.  This day is all about You vs You.  Don’t worry about what he/she is doing, focus on competing with yourself and pushing past your comfort zone.

Preparing for The CrossFit Total

Ensuring that you are fueled for this workout is very important.  The night before, eat plenty of food, especially carbs (pizza, pasta, etc.).  Take time the day before to work some mobility in to your day with Samson lunges, upward dogs, downward dogs, pigeon stretches, and shoulder windmills.  The workouts surrounding the CrossFit Total will be light and have an endurance focus so that everyone’s nervous systems are recovered going in to Thursday.

 

Everyone has been busting their ass since we opened our doors, and we are excited to see how much progress everyone has made.  Rest up, fuel up, and we’ll see you on Thursday!