1 Rep max lift for the following exercises:
Back Squat
Press
Deadlift

Perform 2-3 warm-up sets for each exercise, and then you have 3 attempts to find your 1 rep max for each lift. The total is the weight of all three lifts added up.

Read Mark Rippetoe’s CrossFit Journal article explaining the CrossFit Total for rules on each lift and how the Total should be conducted.

*Compare to 060110*

High bar back squat 1-1-1-1-1, then:

8 Rounds for time of:
7 Back squats (65% of 1rm)
8 Standing broad jumps (6′/5′ minimum)

Post loads and times to comments

A compelling case for giving up coffee.

Another study on low-carb vs low-fat diets, guess which one came out on top.

Low bar back squat 1-1-1-1-1, then:

21-15-9 Reps for time of:
Thruster (95/65)
Pullups

*Compare to 050710*

Watch Jason Kaplan do Fran in 1:56:

Brock squatting 335x3, no big deal.

High bar back squat 3-3-3-3-3, then:

3 Rounds for time of:
20 Burpee box jumps (24/20)
20 Body rows

Prescribed height for body rows is 2″ of slack remaining on the rings, back of heels resting on the ground.  Post loads and times to comments.

Please note updated logistics for the Paleo Challenge:

HOW IT WORKS – Participants attend a kickoff meeting on Saturday, July 24th at 10am, where CFSP coach Mike Jones will give a one hour lecture and Q&A on the theory behind the Paleo diet, how to follow it, and tips for maximizing results.  Before the lecture all participants will take 3 before pictures.  Weekly check-in meetings will be held every Saturday at 10am during the challenge to answer questions about how to maintain this diet throughout the month. (There will be a make-up kick-off meeting Monday, July 26, at 6pm for anyone who can’t make it Saturday, but please try to make the Saturday meeting if at all possible).

Participants will be encouraged to maintain an online food journal that all participants can review and utilize for ideas about what to eat.

All participants will take 3 after pictures by Saturday, August 12, and the CFSP trainers will pick the top 5 men & women based on photos.  All participants will meet on Sunday, August 22 at 10am, for a finale where we’ll vote for the top 2 men & women.  All photos will remain private and only the top 5 men & women’s photos will be viewed on paper at the gym at the finale.

Dan Lieberman on the science behind barefoot running.
Please fail by CrossFit Watertown.
The China Study – Fact of Fallacy?
Need a good laugh?  Watch this video going through Gwyneth Paltrow’s workout routine.

Low bar back squat 3-3-3-3-3, then:

21-15-9 Reps of:
Sumo deadlift high-pull (135/95)
Burpees

30 day Paleo challenge is starting Saturday July 24th, details to come!

For time:
50 Back squats (95/65)
50 Pull-ups
500 M Row

Athlete Spotlight – Mary K.

When did you start with CFSP?
I started in fall 2009, and I’m happy to say we did our CFSP fundamentals class in the Kosir Garage with a wonderful small group of people, which was a great way to start my CFSP program. Rolling out of bed at 5:45 a.m. for 6 a.m. garage workout was nice!

What was your prior fitness background before starting CrossFit? How were you introduced to CrossFit? I met Andrea shortly after turning 40, and she helped me find fitness again. I’ve always been active, but found myself simply going through the motions and gaining weight as I was juggling family and work life. Andrea helped me find perspective, helped me train for my first 5K, 10K, and half marathon, and then introduced me to CrossFit, of which I’m now a total ADDICT!!

What were your thoughts during your first week of training with us? I loved it from Day One. I was at a place in my life where I wanted more from fitness, and CF has given me that. I think I was putting up fake walls in my 30′s where I was thinking “someone my age shouldn’t be doing that…” Bullshit. As I turn 43 in a few weeks, I’m proud to be lifting more weight, flipping tires, and pushing myself in ways I never did in my 20′s and 30′s. It’s all about perspective. And embracing the suck.

Favorite workouts/least favorite workouts? I really like Fight Gone Bad and I also like the Bear Complex. Helen was fun this week. I’m not a fan of Filthy Fifty….ugh.

What kind of perfomance/fitness changes have occured since starting CrossFit? How have some of the benchmark WOD’s changed for you? I like setting small goals for myself in my lifting and benchmarks like CrossFit Total. After almost a year in CrossFit I always keep hitting new PRs, and it feels great. I went up 52 pounds in my last CrossFit Total, so am setting a new round of goals for this summer. CrossFit has really changed my body. Less fat, more muscle….and I like that a lot.

Any advice for new CrossFitters? Never sell yourself short. I’m a big fan of telling myself day in and day out that life is not easy, but it is totally worth it so make the most out of each and every day in all you do. CrossFit is more than a WOD, it’s a community of great people living their lives in a way I take great pride in.

Who is the best looking, most fabulous coach at CFSP?
They are all GREAT looking, but I am ready for some ass-kicking by Andrea, who I’ve missed terribly!! I have no doubt that she’s coming back stronger than ever!

Did you all hear that Jess is back on the Paleo Diet & her BFF Jaime is back in the gym? All is right in the world.

Low bar back squat 3×5, then:

3 Rounds for time of:
400m Run
21 Kettlebell swings (53/36)
12 Pullups

*Compare to 040910 & post loads and times to comments*

High bar back squat 3×5, then:

10 x 20 erg pulls, rest 30 seconds between sets

Log meters for each round and total meters

Lisbeth from CrossFit Watertown tells ladies to Kill that Voice (relevant for guys too).

Back squat 1-1-1-1-1, then:

50-40-30-20-10 reps of:
Double unders
Situps

Find your one-rep max around the 3rd work set, and finish the sets at 90% of that max.  Lifters can utilize the high-bar or low-bar version if they have a strong preference for a version; if you aren’t sure which lift you’re stronger in we recommend utilizing the low-bar version.

Back squat 5×3, then:

75 Box jumps for time (24″/20″)

*Compare to 102209*

An Atlantic article compares food quality at Walmart to Whole Foods, with some surprising results.