workout of the day

Friday October 31, 2014
Halloween WOD

31 thrusters

31 dips

31 walking lunges

31 KB swings

31 push ups

31 DL

31 Knees-to-elbows

31 push presses

31 burpees

31 goblet squats


Halloween WOD

31 thrusters 115/75#

31 ring dips

31 walking lunges

31 KB swings 70/53#

31 push ups

31 DL 115/75#

31 TTB

31 push presses 115/75#

31 burpees

31 goblet squats 70/53#

Halloween WOD


Halloween WOD

Halloween WOD

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CrossFit Albuquerque

The annual CFABQ Halloween Potluck is fast approaching. Literally, it’s tomorrow at 7p.m.! Bring yourself, your family, and your favorite dish or treat. We will supply the drinks. Costumes aren’t mandatory, but strongly encouraged. Keeping with tradition, there will be an optional, short and spooky WOD. Look forward to a full house, lots of laughs, and a good bit of shenanigans!

Today at 5:12am • No Comments

From our very own Tammy! She is beast mode!

3 Things CrossFit Teaches You - Tabata Times

As a CrossFitter, over time it can be easy to overlook the nuances of what makes the CrossFit culture so damn great. Most recently, I was thrown a curveball that has left a morbid cloud hanging over me. It’s through this experience, I’ve taken time to reflect on the three things that CrossFit has do…

Today at 2:40am • No Comments

CrossFit Albuquerque commented on a post.

Oct 27th 3:35pm • No 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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