All on Saturday, November 8th!
Our Free Saturday Workout is open to the public, and members, you may bring as many friends as you like. Guests can pre-register here.
If you are a guest, please arrive by 8:45 a.m. to register, meet the coach and other members of our staff, and then get yourself ready to move, sweat, and meet some new people!
The class runs for about an hour and includes a warm up, instruction and practice in movements, a fun and challenging high-intensity workout, and a cool-down and stretching period.
No experience necessary. We can and will modify the exercises for you if necessary. Please bring a water bottle, and wear athletic clothing and shoes in which you can comfortably run, jump, climb, push, pull and lift.
The CrossFit Total (CFT) 10 am-12 pm
The CrossFit Total (CFT) was developed by Mark Rippetoe, the brilliant – and comedic – strength coach. In a December 2006 CrossFit Journal article (click here for a free download) he explains, “The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.”
But this isn’t just a regular day of finding a 1RM. It’s a competition-style format where you will make your attempts ‘on the platform’ and be required to meet the movement standards of each lift for it to count. Again, here’s the free article to get the details of how this works.
“After a warm-up, the squat will be performed first. Some squatting with the empty bar should have been included in the general warm-up so that the knees, hips, back, and shoulders are not too terribly surprised. 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.”
“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 in the previous two attempts.”
“If you don’t have a damn good idea of what you can do for a heavy triple, you don’t need to be doing a CrossFit Total yet.”
So if you’re one of our newer members and haven’t yet trained these lifts for any substantial amount of time or through full training cycles, it’s not the right time for you to try this. But we’d still love to have you there to support, load, judge, spot or cheer for the participants!
And of course, the CFT will be followed by…
Paleo Potluck and Pre-Thanksgiving Gathering 12-1 pm
All members are invited! Friends and family are welcome too! Let’s eat!
Please bring a grain-free, dairy-free dish or drink to share, and include a little piece of paper with the ingredient list to go with your dish, as a large number of people will be in the middle of a strict 30 Day Reset/Whole30 and are choosing and avoiding specific foods.
There will be a sign-up sheet at the gym, so please get your name on there and come! If you can, bring your own eatingware and utensils.