CrossFit Total
1 Rep Max Squat
1 Rep Max Press
1 Rep Max Deadlift
Score is the total of all 3 lifts.


The information below was borrowed from CrossFit Hyannis (MA) from a blog post titled: CrossFit Total:

The following is an excerpt from an article from the CrossFit Journal
by Mark Rippetoe entitled “The CrossFit Total.”  If you want the dirty
details of the CF Total check it out THE CROSSFIT TOTAL
We will be counting your best attempt at each lift.  Your total is all
three best attempts combined.  If you performed the CrossFit Total last
time we did it, you score will be posted at the gym tomorrow and we will
add everyone’s new CF Totals to the chart.  Below is also a general
“CrossFit Total Ranking” chart…

From Mark Rippetoe:

Here are some basic precautions that need to be followed for safety:

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 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.


Meaty Topic    "Paleo theory goes something like this: Despite our access to medical care,
many Americans are becoming less healthy than our hunter-gatherer
forebears. Modernity may have reduced our risk of fatal diseases and
wild animal attacks, but it’s saddled us with a sedentary lifestyle and a
diet filled with bad food, including processed products, sugars, and
grains. Meanwhile our genes haven’t kept up with those changes. For most
of human existence only certain people survived until they could
reproduce: those who could hunt animals, find plants, tough out periods
of scarcity, and stay fit to hike long distances, outrun danger, and lug
around heavy loads. As life became easier, survival barely required any
fitness at all; evolution basically took a seat and said, “I’m done.”
So now we’re sucking down Big Gulps and supersizing our Extra Value
Meals, while our bodies are still primed for the hard days of the
Paleolithic era.

It’s no wonder that we now have higher rates of heart disease, obesity, diabetes,
and other “lifestyle” maladies than our ancestors ever saw, Sisson
claims. Sitting in a T-shirt, shorts, and “barefoot” running shoes, a
mountain-to-Pacific panorama just outside his living room, he explains
his viewpoint: “We have a recipe to build strong, lean, fit, happy,
healthy humans”; the problem is that most of us don’t follow it. For
Sisson a “primal” eating plan consists of abundant beef, poultry, eggs,
and fish as well as lots of vegetables, added fats, and some fruits and
nuts. When possible, the animal you’re eating should be grass fed, free
range, or wild. But Sisson says you shouldn’t shy away from foods that
contain saturated fat and cholesterol, such as bacon, butter, and
coconut oil. The veggies should be low in starch, except for the
occasional sweet potato."—
Ben Kallen, Los Angeles Magazine


Speaking of Paleo…..the next Paleo-ish Challenge will be starting February 1st.  We haven't decided which exact challenge yet, but one is coming! 

Why February 1st?

Good question.  The February start date will give those who need it a chance to wrap their heads around getting rid of the crap they eat.  The next 3 weeks will also give lead-in time to clean out the cupboards and fridge and restock with the proper food.  The next 3 weeks should also be used to wean off of sugar, if that's an issue.  Finally, for those competing, it will give you at least a solid month of clean eating leading up to The Open, March 6th.

This time around we'll be collecting $10.00 from all participants.  Photos and body weight will be recorded and at the end of the 30 days the man and woman who have transformed the most will split the prize money!

During the next 3 weeks we'll be posting all the necessary information as well as helpful resources.

What questions do you have?


 Are you ready for The Gala Event Event of 2013??….The Spartan Performance/CrossFit Suffolk After-The-Holidays Party!!!

WHEN: Saturday January 19th

WHERE: At the gym…where else would we do this?

TIME: 7 pm

WHY: Why not?

WHAT's In Store: Getting to hang out with the best
people and socialize while wearing clothes other than sweats, shorts,
funny shoes and chalk.  Eating, drinking and festivities with music
supplied by Long Island's own, DJ Relevant!

Please let us know if you'll be attending or not.



Compete in the Open!  Yes, I'm speaking to you.

CrossFit Games 2013

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