Friday will be the day we test our maximum strength.  I am giving you this heads-up so that you can begin to get your mind in the right frame reference.  We will be testing our strength, but we will also be testing our technique...we will not be sacrificing form.  Your body is stronger than you think...and if you let your strength become a priority, safety is compromised and you risk hurting yourself.  Think:  TECHNIQUE.  Some people will sacrifice their body and will do anything in order to be the strongest one in the room.  I do not encourage this.  Do the best you can in terms of strength as long as you are safe.  If you have been training with good technique, this will translate to good maximum lifts.  Know when to accept that your form is compromised and your strength has overcome the ability to be safe.  After all, we train so that we can continue to train...we don't train to do things wrong and end up hurting ourselves because our ego has exceeded our ability to reason.

We will be doing squat, press and deadlift (in that order).  Warm-ups are key and there will be no time to screw around, so don't take this lightly.  The "CrossFit Total" will be our model, as has been in the past.  Here's some resources:

• CrossFit Total by Mark Rippetoe
• CrossFit Total Federation Rules
• CrossFit Central competition

Looking forward to good effort and great technique on Friday.  You should have a good opportunity to fuel up with good paleo chow on the night prior during the Cook Club's Paleo Pot Luck at Audrey's place.

And, Monday will be max effort on the clean, so keep that in mind over the weekend.