Apr 10, 2013

Thursday 04.11.13

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post individual max lifts and total to comments.

Coach's Notes. 
Compare to 12.17.12.  The CrossFit Total is a strength assessment that is the sum of the best of three attempts at the squat, shoulder press, and the deadlift, done in that order.  Detailed info on movement standards and the process in Mark Rippetoe's Journal article.

Get after it, but don't be greedy!  Take the long view...incremental gains and forward progress are what it's all about.  And, be safe.  As Rippetoe says in his article, "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."  If that's not you, focus on your form and work to establish a 3RM or work to some heavy singles without running in the red.

Training Resources.
  • "Crossfit Total" - old HQ vid, with captions that highlight the good and the bad.  
  • "WOD 120829 Demo" - another HQ video with Zack Height, commentary throughout.
  • Crossfit Total Standards below. 
Where do you stand?


Jake78 said...

Good day for Iron!

Back Squat 320
Press 135
Deadlift 380

Total = 835

Body Weight 169

My shoulder saddness over the past couple of months made my Press go down, but other than that chugging right along.


Ross said...


Back Squat - 365
Press - 205
Deadlift - 425

CF Total: 995
BW - 230

Up 10 lbs in BS since December, Press and Deadlift are the same as Dec. Press felt week today, struggled to get it. Deadlift felt strong, but I think two days of snow removal had my back tight, I didn't want to go any heavier than I did.

Jared said...

BS - 265 PR, failed at 275
Press - 155
DL - 295, failed at 315 and 305.

Overall marginal at 715. Up in BS, static at press and way down from 325 PR in DL.

Noah said...

I always disliked posting right after Ross. And here is why:

BS 245 (10# off PR)...boo.
Press 120 (10# off PR)...boo.
DL 315 (tie PR)...meh.

Been less than diligent on the nutrition and the WODs in the last month and this clearly reflects that.

Matt B. said...

New Shoulder Press PR today at 130#, (f) at 135#. 15# more than the previous PR. Also established a PR for Push Press at 175#. Almost to body weight at 185!

Did back squat the other day and tied the previous PR at 235#.

Russ Ames said...

Holy cow....good programming pays off!

DL: 345 PR (up 15 lbs)
SP: 145 PR (up 20 lbs)
BS: 285 PR (up 20 lbs)

Russ Ames said...

Oops......CF Total: 775, bw = 165

Andy said...

Good work, all. Except Ross...you're too strong, steady diet of METCONs for you to bring you back to Earth.

Backslid a bit today, wasn't in the right frame of mind. 295/145/335=775, down 65 from PR.