Tomorrow is the 2013 CrossFit 818 Total. Here's some important info regarding how it'll work:
We'll have one regular class tomorrow at 8:30AM (ending at 9:30AM). This is for those of you who want to get a workout in but don't want to participate in the Total.
The Total begins at 10AM . We start lifting at 10AM . If you arrive at 10AM, you are already late because at that point, we will already be lifting. This means that if you're planning on participating in the Total, arrive at the gym around 9:15AM or 9:30AM in order to warm up and get ready for the Total.
The Total itself is 90 minutes long: 30 minutes for the back squat, 30 minutes for the press, and 30 minutes for the deadlift. Your goal during the Total is to move the most weight possible across all three of those lifts. During those 30 minutes, you should not be doing too many warm ups because you showed up early so you could get warmed up. Those 30 minutes should be reserved for maybe 1 moderately heavy lift and at most 3 attempts at finding your max.
There will be no heats. Everyone lifts at the same time. Before we start, we'll split everyone up into groups depending on height and general strength level so that you can all group up with the appropriate rack height and not worry too much about changing weights all the time.
After the total is over (around 11:30AM), feel free to join everyone for drinks, lunch, and good times at Frida's at the Americana around 12PM!
Let me know if you have any questions.
A. Work up to a heavy 1+2 Power Clean & Jerk
In 12 minutes:
Run 1 mile
10 Clean & Jerk, 115/65
10 Clean & Jerk, 135/85
10 Clean & Jerk, 155/95
AMRAP Clean & Jerk 185/115
Posted by Armen.