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The Last Cool Cruel Summer Workout and Girls Week, Day 2: Isabel

20
Aug

The Last Cool Cruel Summer Workout and Girls Week, Day 2: Isabel

September Foundations Course opens today (Tuesday) at 7AM.  Click here for link to sign-up. 
Sign-up will go live at 7am.

“Isabel”
Snatch 135 pounds
30 reps for time

Big-ups from Matt B!

The Last Cool Cruel Summer

For those of you that missed the big announcement posted on the blog last Thursday…we’d like to remention that the last Cool Cruel Summer Series workout will be:

THE CROSSFIT TOTAL.

Not only will it be the workout for the evening but it will be the workout for all classes that day.  There are a couple differences if you choose to do it during the regular group classes opposed to the evening event.  Read below for details. 

What is the CrossFit Total? 

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Your CrossFit Total is the sum of your 1 rep max of press, back squat, and deadlift.  It is important for everyone to understand why and how we do the CrossFit Total, the thought process behind the selection of the three lifts, and what information we can gain from our total score.  In addition, lifting heavy stuff is cool.

Please read the following article, before attending the WOD if possible.

The CrossFit Total by Mark Rippetoe

How will it run on Thursday, August 30th?
The CrossFit Total takes 1.5 hours to complete.  Anything short of this and athletes feel rushed in their lifts or are opening the door for unsafe movement, too little warm-up, or a less than desired outcome.

For this reason, athletes who choose to do The Total during regularly scheduled group classes on Thursday will do a 1 rep max press and then choose between either a 1 rep max deadlift or backsquat.  Basically, they will complete 2 of the 3 lifts.

The other (better and more fun) option is to come to the Cool Cruel Summer Series that evening between 4 and 7pm and perform all lifts with plenty of time (and adrenaline) to push you toward PRs.  We’ll have the entire shop set up to flow through press, back squat, and deadlift.

Either way – get ready for the 30th!

 

7 Responses

      1. CAL

        Great neologism Blaine! Then again, kind of sounds like a cross between weeble and celebrity, lol. Does that mean when CF’ers do Isabel they may wobble but they don’t fall down??

  1. CAL

    Speaking of Rockin’ Roots Social Soirees: Be SURE to check out the invite at the shop to the Lori (aka “Killer”) & Josh CF Roots Wedding Reception, Beach Blanket Bingo style! It’s THIS FRIDAY, Aug 24th from 7-9pm at LORI’s place: 2042A Walnut St. Wear your fave board shorts, sarong, itsy bitsy yellow polka dot bikini, bring your beach towel, and let’s help the happy couple with their “ALTITUDE” Adjustment to the married life at 5363′. Yeah, they got married on the beach in New York — everyone in Boulder knows that “sea level is for sissies”, LOL!
    Please RSVP to [email protected] to give us some idea how much grub and libations to have on hand!!