“CROSSFIT TOTAL”

Back Squat, 1 rep

Press, 1 rep

Deadlift, 1 rep

*Take your best of 3 attempts (after a solid warm-up of course)

**If you completed the CrossFit Total and Intro Session 1 Retest then look forward to a SURPRISE WOD!!!

Why test the CROSSFIT TOTAL?  What is it all about?

Read Mark Rippetoe’s, creator of the Total, thoughts HERE on developing your strength through these 3 foundational lifts. “When you’re stronger, metabolic conditioning is easier and endurance stuff (i.e., 5k or 10k runs) is about the same.” “Done correctly, the CrossFit Total is perhaps our best tool for telling us the things we need to know about a very important aspect of our training” -Mark Rippetoe

What do you think?  Do you feel like a more efficient runner when you are stronger?  Post thoughts to comments.  Let’s get some discussion going by commenting on this post.  Click “Comments” in the bottom right hand corner and tell us what you think.  Plus, if you are interested in being on a CROSSFIT ENDURANCE team show your interest through our comments section today!

Last day to sign up for the WHOLE 9 NUTRITION WORKSHOP, Saturday Sept 11th at a discounted price!

Visit our EVENTS page to register and save $15!!!

“CROSSFIT TOTAL”

Back Squat, 1 rep

Press, 1 rep

Deadlift, 1 rep

*Take your best of 3 attempts (after a solid warm-up of course)

NEWS, NEWS, AND MORE NEWS! CHECK OUT THE NEW HAPPENINGS AT CROSSFIT HENDERSONVILLE THIS MONTH…

REGISTER FOR THE WHOLE 9 NUTRITION SEMINAR BY WEDNESDAY AND SAVE $15!!! 

REMEMBER, THE WORKSHOP IS FROM 9-3 AND WILL HAVE YOU READY AND EXCITED TO CHANGE YOUR LIFESTYLE OF UNHEALTHY HABITS.  VISIT OUR EVENTS PAGE FOR MORE DETAILS ON THE EVENT AND THE LINK TO THE REGISTRATION PAGE!

NEW CLASS TIME!!!

STARTING SEPTEMBER 7TH, EVERY TUESDAY AND THURSDAY MORNING at 9:30am WE ARE OFFERING A NEW CLASS!  ALL MEMBERS ARE OPEN TO THIS CLASS TIME.  BRING YOUR FRIENDS AND LET’S KICK OFF THE FIRST WEEK WITH A GREAT GROUP OF FOLKS!

WAIT…THERE IS MORE EXCITING NEWS!

SEPTEMBER 13TH IS THE STARTING DATE, OF YES, YOU GUESSED IT…THE NEXT “EAT YOUR BEST CHALLENGE!”

The challenge will run for 8 weeks and consist of food log accountability and feedback, nutrition meetings, weekly challenges and follow-ups, plus a big party!

“EAT YOUR BEST” COOKOUT ON THE MCDUFFIE’S NEW DECK!  Tuesday, September 14th at 6:30pm…be there!

We have the opportunity to bring out the FITNESS WAVE tank to test participants BODY COMPOSITION.  Knowing that you are going to have your body fat % tested in the most accurate way after the 8 week challenge will have you motivated for sure!  Here is the deal, sign up for the challenge and receive 1/2 off your 2nd BODY COMP test.  Total will be $75 for both tests.  We will get the tank out here the first week of the challenge and have them come back the last week of the challenge.  We will have a sign-up sheet in gym, so get to setting your mind right for the next challenge!  We’ve got some big #’s to beat from last time…take a look at the winners from the SPRING CHALLENGE 2010.

“CrossFit Total”

Back Squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

The CrossFit Total is the sum of the best 3 attempts of the Back Squat, Front Press and Deadlift, the three most effective lifts in existence for developing and testing functional strength.

Perform 3-4 warm up sets before attempting your max lifts.

If you are a Paleo Challenge Participant…

Max Deadlift

Rest, then…

Run 1 mile

*Remember to bring your notebook if you don’t leave it in the gym, so you can check out your previous scores from the beginning of the challenge.  Record your new #’s in notebook.  I will need your total # of Points by Wednesday and will announce the winners soon after.

How does this happen?

Olympic weightlifter gives birth during a training session!  Read more about this crazy event here.