So, this CrossFit coach was continually amazed by the feats of fitness his athletes could perform with a little coaching and guidance, and a strong will to succeed from the athlete. Then one day he noticed little Scott in the corner, who kind of kept to himself.
He was not the best athlete in the gym, not strongest, or powerful. Had problems with balance, and really by most standards had mediocre flexibility. Yet there was something unique…Coachey watched and watched and noticed no matter what he did, he was equally adept on his right side as his left. Coaches said “Hey Scott, are you ambidextrous? Scott replied affirmatively. Coach was in awe and observed for a few classes and brought it up again
“Hey Scott, how do you determine whether you are going to favour the left or the right side in a WOD? Which do you start with, and why?”
“Well Coachey, it starts at home. When I wake up, I kiss my wife before I get out of bed, and note which side she is sleeping on. If its the right side, I lead with my right, and if its the left side, obviously my left goes first.”
“Oh” said Coachey who looked a little puzzled, then asked “Scott, what happens if your wife is sleeping on her back?”
“That’s easy Coachey, those days are called active recovery days!”
Yep its that day. That testosterone testing, muscle pumping, kick ass day where the pedal meets the metal. Bring your wraps, your belts, your grips, drink your bulletproof coffee, and get in here. Its CrossFit Total day!
I added a little twist this year…a clock! Thats right, the aim of the clock is to keep you on track. There are rules to CF TOTAL. A limited number of lifts being one of them…plan your work today…and work your plan! Go get ’em team!
Using a 40 minute running clock. Clock starts promptly at 15 minutes after the start of class. if you’re late…tough noogies!
After warming up to suitable loads the athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).
Its on the big board people! Come in get your score and crush it…Bootcampers, you have a number as well…bring it…lets make this one BELL RINGER OF A DAY!