Raw Strength and Conditioning

The TOTAL 5K is a test of 'Fitness'. Not just cardiovascular fitness but TRUE fitness. Many people believe that ultra distance runners, triathletes and swimmers are the 'fittest' individuals in the world. We do not doubt their efforts and extreme devotion to endurance but are Olympic weight lifters fit? How about Gymnasts? How about track and field athletes?


The TOTAL 5K aims to break current fitness criteria. The TOTAL 5K will pit Endurance athletes vs Sprinters vs Triathlete vs Ironman vs CrossFitters vs Adventure racers vs Strongman and every athlete in between.


The event is broken down into 2 parts:
(Part A) Strength total: The accumulated total of 3 heavy successful lifts: back squat, standing military press and deadlift.
(Part B) 5km run. THE CATCH.............. The athletes with the heaviest total based on kg/lb's ranking leave first in order of seconds per kg/lb (typically your stronger bigger athlete) , the athletes with the least total leave later in accordance with their accumulated weighted handicap. The winner????? Who crosses the line first!!!


There are prizes for heaviest overall total as well as heaviest individual lifts, there are prizes for fastest total 5km regardless of handicapped time. But the real winner is who crosses the tape first running to handicap.

The event is brain child of Guy Andrews and Alana Tribe (soon to be Andrews) from CrossFit Tuff Guy, Jessica Coughlan from RAW Strength and Conditioning and CrossFit Norwest will help organise the event and get people on board with Rob Downton

TRAINING CROSSFIT ATHLETES ON THE GOLD COAST

In the November 2006 issue of CrossFit Journal, Mark Rippetoe published, “A New, Rather Long Analysis of the Deadlift.” He concluded this breakthrough article by identifying three criteria for a correct deadlift starting position:

• The back must be locked in extension.
• The bar must be touching the shins with the feet flat on the floor.
• The shoulders must be out in front of the bar so that the shoulder blades are directly above the bar.