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May 8, 2007
It's Total Time
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
"Here are some basic precautions that need to be followed for safety:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max."
Mark Rippetoe
Posted by Keith Wittenstein at May 8, 2007 11:22 PM
Comments
total for lunch, tomorrow.
Posted by: juan g. at May 9, 2007 12:24 AM
BIG Kickball Games every Sunday starting @5pm in McCarren Park in Willamsburg-
everyone welcome
BrooklynKickball.com
Let's GO
Posted by: Allison? Allie? A2? at May 9, 2007 5:06 AM
that looks kinda fun.
http://www.myspace.com/brooklynkickball
just add burpees.
Posted by: juan g. at May 9, 2007 8:16 AM
Anybody else going heavy at the 7pm class?
Dammit? Adam? Ewen? Kevin?
Posted by: brett_nyc at May 9, 2007 10:50 AM
NTF: 5x5 BS - 175
Thanks, Keith
Posted by: Kim at May 9, 2007 11:01 AM
7pm is on-ramp -> I'm your Huckleberry.
Posted by: Moon at May 9, 2007 11:01 AM
I need to go to 7:00 tonight.
Posted by: Hari at May 9, 2007 11:27 AM
Looks like I'll be at the 7pm class tonight... Great day to do a total after Scott's Mom last night.
Posted by: Justin at May 9, 2007 11:27 AM
This has been a Xfit-less week for me because of moving-related activities (pre, during, post) and general lack of sleep and energy.
I keep seeing these cool workouts that I'm missing out on, including today's Total, and I don't know what shape I'll be in when I hit the Black Box again (tomorrow? Friday?).
Good luck to all, and someone crack 900, for crying out loud!
Posted by: Ewen at May 9, 2007 11:53 AM
No problem Ewen. With shot shoulders and legs from Scotts Mom, I'll clear 900 with no problem..... just let me do the Total twice and consec my score-- that should barely hit 900 :)
Posted by: dan at May 9, 2007 1:26 PM
-partial warm-up
-squat therapy/intervention
-then CF total: 615
love the new layout, can we bring in posters?
Posted by: juan g. at May 9, 2007 2:17 PM
partial warm up
math warmup
first time ever trying CF Total- 372.5
thx allison and keith!
Posted by: michelle at May 9, 2007 2:37 PM
last total, back a month ago--> 420
today's total--> 440
just 33 pounds away from "advanced" for my weight class!
Posted by: Allison at May 9, 2007 3:36 PM
335 first time WOD.
Shoulder/back inflexibility as usual my Achilles heel (pun intended) so the squats were just the 45 lb bar. :(
I think I could have gotten 25+ lbs more on the press and 20+ or so on the DL and a squat if I hadn't been worried about the shoulder/back so next time around I am aiming for 445.
Where do you find the benchmarks Allison?
Posted by: Michael at May 9, 2007 4:10 PM
Michael, the CrossFit Total benchmarks are here:
http://www.crossfit.com/cf-info/faq.html#WOD6
In addition, at the Box we've got those same benchmarks broken down for each lift, so you can see how your DL, back squat, and shoulder press compare to others of your gender and weight class.
Also, if you'd like to know more of the whys and wherefores of the CF Total, read this:
http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf
Posted by: Allison at May 9, 2007 4:16 PM
never done a full CFT, but my combined squat/press/DL number is: 485lbs
goal for the end of the year: 650lbs (4.5x BW)
what's pretty wacky is that my press 1RM is 66% of my back squat 1RM.
Posted by: David Aguasca at May 9, 2007 6:17 PM
985 total
345/185/455
10 lbs. higher than my last total but I was honestly upset with my performance. I didn't have the mental game today and didn't push it as hard as I should have. I attempted a 475lb deadlift and just gave up because it made me struggle. The same thing happened with my squat. I'll get you next time 1/2 ton!
Posted by: Adam at May 9, 2007 8:38 PM
Squat 295, 315, 325 fail: 315 tie PR
Press 150, 165, 170 fail: 165 tie PR
Deadlift 365, 385, 395: 395 tie PR
Total 875lbs,
A new PR because my existing PR's have not all been on the same Total day. Need to get some real lifting shoes too.
Posted by: Brett_nyc at May 9, 2007 9:24 PM
Thanks Allison, those were a big help. Well I guess I surpassed 'Untrained' :( for my gender/weight, even without really doing any squats. Who knows, a few more months and I might just make 'Novice'. :)
Posted by: Michael at May 9, 2007 9:39 PM
642 (225, 112, 305) BW = 154
Posted by: Hari at May 9, 2007 9:42 PM
Squat - 255#
Press - 125#
Deadlift - 305#
CrossFit Total - 685
"Earning" your bodyweight as a Novice - Priceless.
Shout out to the spotters, parallel checkers and weight loaders!
Posted by: Moon at May 9, 2007 9:46 PM
Wow you guys were incredible tonight, I am so inspired! I will nail it next time around.
Posted by: alex at May 9, 2007 10:00 PM
Bad night but I guess I cant complain... Everyone else did great and big props to Brett and Adam.
Squat: 315 (workout yesterday killed my legs as I failed at 325)
Press: 140 (injured shoulder at 150)
Dead: 315 (again, shoulder gave out and having a hard time with it right now).
760 total
Posted by: justin at May 9, 2007 10:21 PM
I'm happy with my total. This is my first time trying a 1 rep max of any lift, so these scores are all PRs. More importanly, I hurt my back deadlifting 225 6 months ago and have never done a legal squat before crossfit. Thanks instructors and everyone else for the coaching and support!
Squat: 255, 265, 275
Press: 135, 150 (failed), 140
DL: 275, 295, 315
730 total
Posted by: Paul S at May 9, 2007 11:03 PM
Wow great job on the totals guys. Very impressive. I wish I could have been there too. Had to work a double shift at the restaurant. Havent been sleeping well either. Hopefully Ill be back Thursday to do the Power clean handstand pushup workout. That should be fun.
Posted by: Kevin at May 10, 2007 2:06 AM
BW 160
Squat 225.
Press 155.
Deadlift 305 (UGLY form).
Overall score- 685
Posted by: dan at May 10, 2007 10:21 AM
Justin,
Give yourself credit for another 10 lbs in your total.
Posted by: hari at May 10, 2007 10:35 AM
195, 115, 295 = 605
BW = 185
First Total ever, so I guess that counts as a PR?!?
Posted by: Dan at May 10, 2007 4:46 PM
So it turns out there IS an online link to the Rippetoe/Kilgore standards broken down by individual lift (not just DL, back squat, and press but also bench press and the clean). It's here:
http://exrx.net/Testing/WeightLifting/StrengthStandards.htm
Posted by: Allison at May 10, 2007 7:19 PM