PVCF Girls Celebrating Natalie's First Week! Loren D., Kate K., Natalie D., Becky S., Meg C., Ayn, and Kristen J.

Please arrive at least 15 minutes early (9:45am) to begin your warm-ups.

1. "5-3-1 Total"

Three attempts to establish a one repetition max (1RM) in the front squat, deadlift, bench press OR press (choose one).

Order of test is

  1. Front squat
  2. Press or bench press
  3. Deadlift

This is a variation on the classic CrossFit Total. Our new strength cycle will train the bench press and the press. Experience has taught us that trying to total both movements on the same day is too much. Pick the one you most want to improve and test that. You’ll repeat the test in about 12 weeks. For the movement you DON’T pick, when it comes up in programming, just follow the instructions provided for determining an estimated 1RM.

The whole process will take about two hours.

An idea on strategy: your first declared attempt should be a weight you know you can do for a heavy set of three. The second attempt should be a weight you know without any doubt that you could do for a single, having just done the first attempt. Lastly, the third attempt is the weight you want to lift, based on your performance on the previous two attempts.

An idea on safety (taken from Coach Rippetoe's article in the CrossFit Journal from 2006): 

1) Don’t be stupid. Don’t Total if you’re injured to the extent that a Total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid. 2) Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious. 3) Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for!