Sandyspringscrossfit

Ramsey showing an excellent finished position in the press
Lindsey getting after Saturday's Deadlifts. Note spine of the scapulae over the bar, hip high and back set.

Crossfit Total

Back Squat, 1 rep.

Press, 1 rep.

Deadlift, 1 rep.

Go Heavy

"There is never an absolute answer to everything: except of course that you have to do your squats." -Mark Rippetoe





Go here for the movement standards: http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl





Greetings All! This is Paul, while Chace and Nate are transitioning the gym to full Crossfit, they've let me run the blog. Expect to see a bit more discussion here than you are used to. I'd like to talk about standards today.





We use these standards to ensure that every rep of every movement is comparable to every rep you've done in the past. Using the same Range of Motion and strict form will show you how much you've improved (or recessed) and rank you globally as well . Remember we're looking for improvement in times, weights, rounds: measurable things. 6 pack abs and bikini bodies will come with improvements in these measurable things, aesthetics should never be the only arbiters of success. Strive for perfection each time, but be okay with good movement and learning something at the end of your session here.