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Machine Round 2-Crossfit Nutrition Resource Section Coming Soon

Week of the machine is going to start off with a strength day going back to the basics and doing a Crossfit Total. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. For those of you following along at home, rules for each lift are here: http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf. image If you have never done a max back squat, shoulder press or deadlift before, ask your coach for guidance in building up to it. You don't want to take too many reps getting up to your max but at the same time, once you are close, you don't want to take too big of jumps. For instance, if I was going for a max back squat tomorrow I would do: 7 reps at 95lbs 5 reps at 165lbs 3 reps at 210lbs 2 reps at 230lbs 1 rep at 245lbs 1 rep at 260lbs 1 rep at 270lbs Assuming I complete the attempt at 270lbs, that would be my score for back squats and then I would move on to shoulder presses. Allocate your time as you wish, but the entire workout must be completed in 45 minutes. -As you've probably noticed the site is gradually changing in its functionality. One of the things that is going to be added is a nutrition resource section making it easier for you to find the info you need to make informed decisions on what you are putting in your body. To get you started, check out this article: http://www.kellyfrankson.com/2008/08/yo-yo-dieting-dont-do-it/