Coach Glassman discussed this with me recently, in a conversation
about increasing CrossFit’s strength base. We have talked many
times about the fact that people who come to CrossFit from
a strength-training background tend to perform better in the
key aspects of the program.

When you’re stronger, metabolic
conditioning is easier and endurance stuff (i.e., 5k or 10k runs)
is about the same—and workouts like “Diane” (three rounds, at
21-15-9 reps, of 225-pound deadlifts and handstand push-ups) are
just not possible without a considerable amount of strength….

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.

Mark Ripptoe, CF Journal 52

We hit a lot of strength at the Box tonight was your chance to put the hard work to the test with the CrossFit Total.

For some a chance to repeat and asses a benchmark measure for your strength. For others your first time to set your CrossFit total from which you can judge your continued progress at getting stronger. Maybe some of you to be aware of the importance of rest and recovery from training (following yesterday for some of you) to allow your efforts at the gym to be at their best and with it your results.


3 attempts for a total in

Back Squat



If you miss this tonight and are going to hit open gym on friday, please get this done so you will know exactly where you are and can work from it going forward.



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