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Friday
Aug202010

CrossFit Total

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

This is a CrossFit style powerlifting meet in which you have three attempts to find a 1 rep max in each lift listed. Your CrossFit Total is the sum the highest successful lift in each section. For a detailed explanation on the event and standards for each movement, please read Mark Rippetoe's CFT overview here.  To see how you rank, check out these strength standards.

Post all 9 lifts and your CrossFit Total to comments.
compare to 1.02.10

Due to the length this WOD takes to run, we have an augmented schedule today.  Please show up to one of these three times:

CrossFit Total 1: 8:00am-9:30am
CrossFit Total 2: 9:30am-11:00am
CrossFit Total 3: 11:00am-12:30pm


Kate B does a rowing interval

Team 3 for Fight Gone Bad is:
1. Shawn S
2. Scott L
3. Asta F
4. Brian S
5. Jessica B

Good luck, Team 3!!

29 men and only 14 women have signed up for Fight Gone Bad 5.  We need more ladies!! To see the full roster and teams announced so far, click here!

Reader Comments (14)

Margie was kind enough to work with me on this at open gym on Friday despite my late starting time.

CrossFit Total:BSQ 150x1(pr), 160x1(pr), 165F.Apparently I was too far back on my heels on the last one which could have been avoided if I knew the low bar back squat, but I've only familiar with high.

Press 95x1, 105x1(pr), no third attempt.105 was a real struggle to get up and looked ugly so I took my PR and ran.

Deadlift 185x1(pr),200x1(pr), 210x1(pr)Finally starting to feel a little more comfortable with this lift. Making sure to stretch my hamstrings before each class is helping with this movement as well.

That puts this CFT total at 475.

The last CFT I did I was a month out of foundations for total of 375. So I guess somethings working.
August 20, 2010 | Unregistered CommenterDan H.
LAST CALL FOR WEDDING PARTY!!!!

We've got to order our ice cream and booze today, so if you know that you are coming, let us know too!

http://laurelandmalcolm.eventbrite.com

If you discover that you can come at the last minute, that's okay too - we'd still like to have you. We'll just be basing our quantities of tasty things on our RSVP numbers.
August 21, 2010 | Unregistered CommenterLaurel
CFTSquat: (45x5, 95x5, 135x3, 185x1, 205x1)225, 235f, 235Press: (45x5, 65x3, 85x1)95, 105PR, 107fDead: (95x5, 135x5, 185x4, 225x1, 255x1)275, 305, 310fTotal = 645So that's 10# more than I got when we CFTed in January (all gained on the press strangely enough). Nice to see gains (or maintenance) considering how spotty my training has been the last 6 months.
August 21, 2010 | Unregistered Commenterkatie
WU500m rowdromsmountain climbersground to standing squats

CFTSQ (45x5 95x5 135x3 185x3 225 245) 265 285 305felt good. looking forward to more squatting!

PR 945x5 95x3 135x3 165) 185 200F 195Fleft shoulder didnt feel right from the offset.

DL - bugger! i couldnt do any. had to leave.

thanks to shane margie and jeremy for making everything run smooth.
August 21, 2010 | Unregistered Commenter.DMG
I was really excited to finally do a Total today and was looking fwd to it all week. This was really really fun and has me looking forward to getting in a strength cycle this fall.

This was my first time going for max singles like this and I didnt (still dont quite) know the strategy aspect of it all.

My kind of blind goals coming into today were250 Squat300 DL125-135 Press

Final Total #sSquat: 225, 245, 270 (fail)Press: 125 (fail, 115, 118DL: 275, 300, 325

old school Shawn full commentary below:

I opened up LBBS at 225 (easy) and shot up 20lbs to 245 (still went up relatively easy)I decided to try and finish with a 25lb jump...bad idea.270 (fail) I couldnt get out the hole. Like Jeremey said after the fail--its tough when thats the most weight Ive ever had on my back by far. Sorry to Shane and DMG for bailing after you guys came to squat like Margie had TOLD US NOT TO DO before class. Not sure what I was thinking.

This is really going to haunt me since I think I couldve gotten 250 but came up short because I got a little too greedy/didnt know how to strategize. I will have to make amends with 250-260 sometime in the coming weeks.



Press I kind of did the opposite. This is definitely my overall weakness. I warmed up and got to 115 so I went for a 10 lb jump to open at 125 and failed. Shane took me back down to 115 and I got that up pretty easily but was feeling tired so I went to 118 and got that up. I think I had 120 in me.

Finally DL. Jeremy corrected my form and had me keep my butt up which was really helpful. Lately Ive been getting too low and doing a squat/DL hybrid which has been really uncomfortable.

I opened at 275 and got it up easy, moved to 300 and still went up smooth, so I went for 325(pr) and got it! I think I still had 10-15 lbs in me so I was really happy about that. Didnt want to go up too much and fail like my 3rd squat.

Overall Im satisfied with my numbers but left a little disappointed I didnt get to 250 and then my overall goal of 700 because of a jump slightly too big
August 21, 2010 | Unregistered CommenterShawnS
oh yea thanks to our awesome coaches margie shane and jeremy for all the awesome coaching today
August 21, 2010 | Unregistered CommenterShawnS
My first ever Crossfit Total. Wifey and I were paired up, supposedly because of our co-ordinated outfits.

Back squats: 210/220/230. Technically not a PR as I've done 235 before but that was in the last cycle when I was squatting a bit shallow, so I actually feel kinda better about this number than that one.

Press: 105/115 illegal push press/115 (PR) /120 F. I'm psyched about this. I've been stuck at %$^&*! 110 lbs forever. That little tip from Chris and Jeremy to lock my knees out helped in not cheating on the PR lift.

Trap-bar Deadlifts: 235/255/275.

Total: 620 lbs. A small number, but I'm happy to have gotten my squat form right, to have scored a press PR, and to feel healthy picking up heavy objects off the floor.

Big thanks to Shane, Margie, Jeremy and Chris for all the careful watching and monitoring!
August 21, 2010 | Unregistered CommenterSamir Chopra
Didn't eat breakfast this morning because we slept in, definitely made for an interesting experience. I decided to come in and test my total despite having been spotty on my training in the last few months and having that pesky hip that's been getting in the way of my squatting. (Oh and despite being TERRIBLE about my diet and drinking more than normal - I realized I didn't want to be drunk after one drink at my wedding.)

LBBSQ: (45x5, 95x3, 125x3, 155x1) 165,175,185Aimed for my old PR, and was happy that it came up nice and quick with just a moment of struggle. Hip seemed okay. :)

Press: (45x5, 65x3, 80x1) 90, 100F, 100F This was frustrating because 90 felt easy, but then 100 was a mess.

DL: (95x5, 135x3, 185x2) 225, 240F, 240F. I was very hungry and light headed from pressing, then messed up my warm-up sets and pulled 225 without intending to. Bah.

total: 500 flat.

At first I felt a little deflated about these numbers, but then I looked back on where I started and on the shape of the last six months and now I'm feeling proud.

It is so easy with a workout like this to get caught up in gazing at the leader board and getting hungry for even greater strength gains. Today I was realizing that even if I didn't lift the heaviest I have ever lifted, I exhibited this strength under sub-optimal conditions for me. I am so much stronger than I ever thought I would be and I got to see everyone else making their lifts and supporting each other. I feel so lucky that Malcolm brought me to CFSBK.

The socks helped too. Thanks Jess!
August 21, 2010 | Unregistered CommenterLaurel
This was my first time doing any kind of benchmark and I was pretty psyched for it.

LBBSQ: 155 165 175Press: 75 85 90DL (trap): 205 225 245Total: 510

I had assumed I was going to be way closer to "untrained" than "novice" on the rankings, esp after tweaking my back two weeks ago, so I'm pretty happy with this.

Thanks, coaches, for an awesome day, and for what, apparently has been some substantial progress over the past three months!

August 21, 2010 | Unregistered CommenterJZ
Was a little timid/nervous going into this because of my stiff lower back but am really pleased with everything except my Press.

Back Squat: 150, 160, 165(pr)

Press: 60xF, 60xF, 55 <-- ugh. Got some great coaching from Margie and Jeremy on leaning back and using my hips to initiate, but still couldn't move that 60 pound bar.

Deadlift: 165x1, 175x1, 185x1(pr)! I wasn't expecting to PR here after not deadlifting in ages so this was a pleasant surprise and a high note to end on.

Total: 405! I'm happy with this number - although I went backwards on my press, I made 15 and 20 pound gains on the other lifts, so it is pretty obvious what I should be focusing on.

Nice lifting with two newer CFSBK ladies, Jenn and Erica, who are both incredibly strong!
August 21, 2010 | Unregistered CommenterBethany
My first total. Lots of fun lifting with Katie M. as always--been a while since we shared a bar. Great 8am class stewarded by Shane & Margie.Squat: (45x5, 95x5, 135x3, 165x3, 185x1)205PR, 215PR, 220FPress: (45x5, 65x3, 85x1)95, 105PR, 107PRDead: (95x5, 135x5, 185x3, 205x1, 225x1)245, 255F, 250FTotal = 567

I'm really pleased with this. I feel like I have made major gains on this squat cycle thanks to Margie's coaching, and my press came as a complete surprise--I think I may be able to credit Dan R and Nick's crazy handstand running! Happy to match my PR on deadlift. Need to work on that one now.

HUGE props to Kate Brash for attempting a total at 32 weeks pregnant!! (And nice rowing technique, too, lady.)
August 21, 2010 | Unregistered CommenterCharlotte
Crossfit Total:Squat: (45x5, 95x5, 135x3, 155x3, 175x1)195, 205, 215f

Press: (45x5, 60x3, 70x1)80, 85f, 83f

Deadlift: (95x5, 155x3, 190x1, 225x1)240, 250(PR), 255f

TOTAL = 535

I guess I'm happy overall but I did honestly want to do better. (Really should have made my last squat/dl attempt.) My total was only 5lbs more than in January, and I feel that I should be so much stronger by now. Then I think about my inconsistent strength training of late, piled on with vacations, beer and running a half marathon and then I'm ok with my performance.

And I've got to give a shout out to all of our strong ladies today! I'm so impressed.

Laurel, I think you could consider your wedding-prep drinking as "training" right? I'd consider doing sets across. ;)

August 21, 2010 | Unregistered CommenterJess
CrossFit Total

Squat: 150, 160, 167 F

Press: 65, 70 PR, 75 PR

Deadlift: 150, 170 PR, 180 F

Total: 405

I was shooting for 400+ so this was good. I wanted a little more on the backsquat (this matches my recent PR) but it's a huge 15 lb. gain over January's total. The press was a big improvement (8 lbs.) over last time. I was hoping for a more substantial PR on the deadlift. I know I have a lot more in me. But a) it is one of my weaker lifts and b) we haven't done it in a cycle for a while. I'm looking forward to the upcoming exposure!

Thanks Shane, Jeremy, and Margie for all your help!





August 22, 2010 | Unregistered CommenterBecca

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