workout of the day

Friday October 24, 2014
Midline Massacre

Bench press 5×5


5×6-8 wall touches facing wall or practice perfect handstands

As many reps as possible: 3 minutes of wall balls, 2 minutes of hang squat cleans

Core work:

9 min of :30 on/:30 off


Hollow hold

Abmat sit ups


Midline Massacre

Bench press 10-8-6-4-2 Each set for max load


Spend 10-15 minutes doing handstand drills. Start with wall/shoulder/hip touches facing wall, then use spotter or attempt on your own to practice walking.

As many reps as possible: 3 minutes of wall balls 20/14#, 2 minutes of squat cleans 155/105#

Core work:

9 min of :30 on/:30 off


Hollow hold

Abmat sit ups

Midline Massacre

Back squat 5×5@77%, Handstand walk length of gym x6 (dont wheelbarrow just to get the distance, try to go as unbroken as possible, if you struggle here, just practice for 15 min)

6 sets: 10 cals AD, 10 plate burpees rest walk 1min between sets

Midline Massacre

Midline Massacre

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CrossFit Albuquerque

Hope you got your costume ready!!

CFABQ Halloween Potluck Nov 1st @7pm - Crossfit Albuquerque

Our annual CFABQ Halloween Potluck will be held Nov 1st @7pm here at the gym. You all provide the snacks/food and we will provide the drinks and a small wod for the willing… Lets get together and go beastmode on some delicious food then do some burpees in costume.* See you there! *Wod and costumes …

Oct 23rd 2:14am • 1 Comment

CrossFit Albuquerque added 10 new photos to the album October 2014 Apples and power cleans.

October 2014 Apples and power cleans

10 new photos

Oct 22nd 1:51am • 5 Comments

Advice on Approaching the CrossFit Total

Next week we will be doing CFABQ Total week, which starts off with the classic CrossFit Total. The CrossFit Total consists of 3 lifts: the back squat, press, and deadlift. You will get 3 attempts at each to lift the maximum weight possible, and your heaviest successful lift from each of the 3 will be added together for your total. So here is the tricky part. You can warm up however you like, but once you declare your first back squat attempt you are committed to progressing through all 3 lifts; you don’t get anymore warm up lifts. You will make your 3 back squat attempts then move straight into the press, then the deadlift.

I will give you a little advice on how I would go about warming up for the Total and you can take it for what it’s worth. One mistake I have seen in the past is an athlete will warm up with weights nowhere near their max and then jump right into their declared attempts. If you are planning on hitting a PR back squat of 405lbs and only warmed up with 95lbs x5, odds are you are not going to hit your goal. On the flip side, you also don’t want to do so many warm up sets that you are smoked when you start the Total.

So, here is my advice. Start with the back squat and do 1×5 @~40%, 1×3 @~60%, 1×1 @~75%, 1×1 @~80%, and 1×1 @~90%. Take a short breather and then move onto the press. You should be fairly warm from the squats and the press weights will be significantly lighter, so you might choose fewer sets; say 1×5 @~40%, 1×2 @~70%, 1×1 @~80%, and 1×1 @~90%. The same goes for the deadlift.

Once you begin I would recommend your first attempt be a weight you know you can hit for a triple. Then your second weight should be something you know without a doubt you can hit for a single. If all is well, go for that new PR on the third attempt. Focus, visualize, deep breath, hold, and crush your previous PR!

If you have done the Total before and have a warm up routine that works for you, then by all means, stick with it. If not, maybe give this a try. Be safe, go big, and start the week off right.

8 Responses

  1. Jose Calderon III says:

    I was wondering how to tackle this…great advice, Mr. Booth.

  2. Jim C says:

    my goal is to tie whitney

  3. [...] The Words of Wisdom are from the CrossFit Albuquerque blog: Advice on Approaching the CrossFit Total. [...]

  4. matt says:

    Thanks Deka CrossFit!

  5. [...] Warm up accordingly.   You have three attempts at the following three lifts (in this order): [...]

  6. [...] changes, effective Tuesday, September 3rd Advice on approaching the CrossFit Total (which is also today’s WOD) Oldest man in the world lives to 123 on diet of lizards & [...]

  7. [...] ‘Advice on Approaching the CrossFit Total’, by CrossFit Albuquerque.  Some suggestions on warmup loads for today’s WOD.  [...]

  8. [...] in regards to aproaching this work out, i found this cool little article: [...]

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