Monday 020110 – CrossFit Total

CrossFit St Paul Kettlebell Classes start Tuesday @ 7pm, first week FREE for new members!  Go to our events page for more details!

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.

There is room on this planet for another approach to testing absolute strength.  And it apparently falls on my broad, hairy shoulders to announce the development of a different way to do it.

Classic Rip, even on an instructional manual of sorts.

There’s an abundance of debate in the CrossFit community over which type of squat to use when performing max effort back squats – the low bar “powerlifting” version or the high bar “olympic lifting” version.  The low bar back squat engages all the major muscle groups that make up the posterior chain, namely the glutes, quads, hamstrings, and adductors.  This allows for an even strengthening of these muscles and the ability to lift a higher load for most people.  The high bar back squat more closely resembles the torso position used in the clean and overhead squat, and is a more quad and glute dominant exercise.  I personally believe that both exercises should be included in a General Physical Preparedness (GPP) program, because they’re both beneficial and transferable to life and sport (e.g. going to the bathroom or playing defense in basketball), but we program the low bar back squat probably 3 times for every 1 time we program the high bar version.  There are people with decades more experience in strength training than me who say you should choose one over the other.  The 2 reasons I choose the low bar version over the high bar are 1) I believe the low bar back squat to be better for GENERAL fitness, which is what 99% of our members are seeking, and 2) I find the low bar version to be a little easier on the knees due to the less extreme angle of this particular squat.  What do you prefer and why?

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