Nov 20, 2011

112111 MONDAY

Crossfit Total:

Max Effort

1 x Press
1 x Back Squat
1 x Deadlift

The way to bring more strength to the CrossFit approach is with the 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.

The rules for the lifts will need to be simple and well understood by everybody, both the lifters and people in the position of judging them, so we’re all on the same page. The idea is that when you post a CrossFit Total, yours will be done to the same standards as everyone else’s. The lifts must be easy to judge, easy to understand, and as difficult to corrupt as possible. By starting out with a clear picture of what we want and don’t want from a CrossFit Total, many millions of hours of bitching, hard feelings, and confusion can be averted. It must be understood that good form in the lifts is inherent in the rules for testing them.

The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts. Multiple progressions to the best attempt are not allowed; do not work up to your best squat, then change an item of equipment or clothing and work up to it again to try to better your first effort.

Press Rules
The press is also done from the racks.The bar is held in both hands in front of the neck, taken out of the rack and walked back away from the rack. No contact with the rack is permitted until the bar is replaced in the racks. Once the stance is assumed it cannot change until the lift is completed. The starting position must be upright, with the knees and hips fully extended and the chest up.The bar must be in contact with the top of the shoulders or the chest, whichever individual flexibility permits. After the starting position is correctly assumed, the bar is pressed overhead until the elbows are completely extended, with the bar in a position directly above the ears. Once this position has been attained, the bar is lowered back to the front of the shoulders and walked back into the rack and replaced.

Any halt in the upward motion of the bar, identified as the part of the bar between the hands, constitutes a missed attempt, as does any change in the position of the feet against the floor during the attempt, any bending of the knees, or excessive backward lean of the torso as identified by A) the position of the most anterior aspect of the armpit, B) the most posterior aspect of the buttocks, C) the plane formed by a straight line between these two points, and D) the movement of that plane to a position behind the vertical. Any deliberate attempt to raise the bar counts as an attempt. Spotters are not permitted for this lift.

Deadlift Rules
The deadlift is performed with the bar on the platform or floor. The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane.The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground. The bar may not be dropped. Any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended. Any attempt to raise the bar counts as an attempt.

Squat Rules
The squat must be done from the squat stands or power rack. The bar must be placed on the back and walked out to clear the rack completely. No contact with the rack is permitted until the bar is replaced in the rack. Once the bar is lowered, the stance cannot change until the bar is
to be racked. The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the
two, and D) the dipping of the hip end of that plane below horizontal. The finish position is the same as the starting position, and the athlete must return to it before the bar is racked.When the finish position is secure, the bar must be walked back into the rack and successfully replaced.
Any halt in the upward motion of the whole bar, identified at its position on the back rather than at its ends, constitutes a missed attempt, as does any change in position of the feet against the floor during the squat. Any deliberate attempt to lower the bar counts as an attempt. No more than two spotters are permitted, and they are not allowed to touch the bar during the attempt, which is finished only after the bar is successfully replaced in the racks. The spotters are permitted to steady the racks, and to take the bar if the lifter loses control of it. Any touching of either the bar or the lifter by any spotter invalidates the attempt.


scottnkelly9901 said...

IMCF Hohenfels:

Total: 695

BS: 275
Press: 125
DL: 295

Ed said...

Total: 830

Press: 145
BS: 325 (PR)
DL: 360

The mobility cert this weekend was awesome. CFT felt better today than any other time I've attempted it.

Am I the only one who laid on the floor rolling on a lacrosse ball watching football yesterday?

Greg M said...


Had a great weekend with the Mobility seminar, I learned so much. I have never felt more powerful and safe when I conducted these lifts today. I did not push it to the brink today, I wanted to stay in a place where I did not lose form, if I did I stopped.

Thanks to James for the help.

Head positioning and Knees out were huge for me today.

We will have a coaching clinic for the next Foundations class on Wed at 0615. Send me note on here if you are wanting to attend the class.

james said...

I learnt some stuff today with Greg M's help.


Alex E. said...

255 Back Squat
125 Press
295 Deadlift

675 Total. Fun workout. Mob course really helped.

Dan said...

So, I last did CF Total on 20APR11 at the bubble. Numbers from that day - with a little bounce on my press, horrid squat form, and a haloween cat DL:
S: 245
P: 155
DL: 315
Total: 715

took two days off aftwards due to lower back pain.

Today, with dead sexy form:
S: 225
P: 155
DL: 295
Total: 675

While it was a little humbling to walk over to the chart and see I only made the novice cut by 4 pounds, I felt great. (OK, great is relative - muscles were a little shaky, but my back felt great. No pain is great.)

The lesson: better mobility and correct form trump bigger weight and physical injury any day.

If your back hurts now, later today, or tomorrow, grab a trainer and get some tips. Your back will thank you.

Adam "Big Helper" Latham said...

Press: 135
Squat: 275
Dead lift: 415

Total: 825

Thanks to Greg M for keeping me honest with my form (especially the press). I pushed 155 but didn't count it based on my lack of lumbar curve.

Thanks to Dave and the guys I worked out with for the motivation. I'm okay with where Im at, but not content. Does that make sense?

Mac said...

Total: 795
BS: 225
DL: 415
SP: 155

The mob cert this weekend was educational and more than a little humiliating, and inversely impacted my CF total numbers. My back squat felt infinitely better, though, and now that I know I need to fix my squat, I'm thinking the number will only go up with more work. I will defeat my butt wink...

Brian S said...

Total: 735

Press: 165 (PR)
BS: 275
DL: 295

I had to completely fix my deadlift form about a month ago. I've started to build back up on it and feel much stronger lately. Its nice not to have pain after a DL workout.

Arod said...

total: 585

Press: 125
Squat: 185
Deadlift: 275 (PR)

Never done this before so it was good to see what i could really do. Thanks to Alex and Dan making sure I maintain the standard.

Rich M. said...

I will echo a lot of the sentiment from this weekend.

Today's efforts:
Press- 120
Back Squat- 245
Dead Lift- 305
Total- 670

That puts me a few pounds out of intermediate, but I felt MUCH safer and more stable.

Mike said...

After the Cert this weekend, is anybody else paying a lot more attention to how you're sitting in class and typing?

I'm consciously working to avoid DB Shoulder position and maintain good spinal position.

April said...

P: 65
D: 155
S: 170

I pressed 65 three times, thanks to Ed pointing out my backwards lean technique to get my head out of the way. I wanted to be sure I corrected before marking it down or moving up.

I didn't bust out my lax ball on Sunday, but I incorporated some of the other techniques from Saturday into my Sunday yoga class.

Soraya said...

Mike- Yes plus, I am sitting in class right now texting this in perfect lotus/ eastern style and everyone is probably thinking I am strange...

Jess said...

Worked out with the ladies in the corner this morning- thanks for the push and motivation girls!!!
My weights were: 325
Dead lift: 135
Press: 75
Squat: 115- I too need to be aware of the butt wink! Thanks Greg for coming over and giving us the tips and correcting our form!
Erin- as promised, here were your weights:
Dead lift: 115
Press: 65
Squat: 115

Meghan Smith said...

340: By no means PRs today, but definitely improved technique after this weekend.

Amber said...

Total: 245

Press: 55
BS: 75
DL: 115

So not impressed with my BS today...I find myself reaching the point of no return when I squat lower. Can't tell if it is a form, mobility, or strength issue (likely all three!). Had to go quite a bit lighter weight than my last BS max today for some reason. Thanks to Mike for the mobility coaching today after the workout. I'm hoping that will help for next time and am going to practice some of the stuff you said!

Tiffany said...
This comment has been removed by the author.
Ross said...

315 Squat
185 Press
385 Deadlift
885 CF Total...

Tiffany said...

Total: 285

Press: 65
BS: 105
DL: 115

Here's a link to the CrossFit Total Chart if you want to see where you stand according to your weight. This is also posted at the bubble.

Noah said...


645 total. Slight PR on BS, tied PR on press, missed DL by 20lbs.

Wade said...

Total: 845

BS: 325
Press: 175
DL: 345

Lance said...

SQT: 315
Press: 145
DL: 395

Total: 855, about 51 pounds from Advanced in 165lb class

Jimmy S. said...



I'm pretty happy with this one. Lots of room for improvement. 

Bridget said...

Big thanks to the evening team that helped me make sure my form was good.. I still need work on the Squats.. This was a good WOD to see where I am able to max out at--or the ball park.

P: 79
S: 155
D: 185