It’s total day! Things are going to run a little differently today. We have no structured classes, as sometimes for the stronger folks this one can take almost 2 hours to complete and I don’t want to rush anyone.
We will be open during our normal hours(except doors will open at 11 a.m. for the noon class to give you extra time), there will be a warm up written on the board and you work through it at your own pace. Coaches will be floating around helping everyone out. If this is your first time, PLEASE ASK QUESTIONS. And I don’t want to see anyone taking a max squat or bench press attempt without spotters.
Come in fired up, with a positive attitude, and be ready to write “PR!” by every number on the total board. I want everyone encouraging others during attempts. Yell, scream, get motivated.
Here’s something from Coach Rick Scarpulla
“Getting your mind to focus and concentrate on success – so that it finds solutions instead of focusing on the problems is usually the difference between success and failure. Mental weakness has no place in life. Do not tolerate it from yourself or others around you.”
Workout of the Day
CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a singal maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total
Post total to comments.
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Strength
L1 & L2
COMPLETE WOD
Will there be a make-up total day if we can’t make it in Monday?
PC 175 SQT 255 BP 205 DL 345 TOTAL 980. This is my base line.
PC: 185
SQT: 265
BP: 165
DL: 321
All PR’s… but then again it was my first time…