The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift… 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.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
Make sure you have an hour to get through everything. We won’t start anyone after 6:15PM on Tuesday.
UPDATE: Scoreboard!
First Total!
Ill be that guy….happy bday jason g. thoughts for a bday wod???
anything involving a tiara!!!!
S: 199
SP: 111
DL: 258
Total: 568
squat-177
press-109
deadlift-231
Total=517
the press is an isolated shoulder press, no hips allowed correct?
Chris, correct. The bar is racked in the starting position with the elbows under or slightly ahead of the bar. The bar path moves as close to a straight line as possible with your head moving out of the way of the bar and the finish is fully locked out shoulders with the head coming through the arms at the top.
S: 243
P: 143
DL: 392 <——-UGLY!!
Total: 778 I added wrong on the board.
Really need to focus on a DL progression where I don't work anything really really heavy and focus on keeping my back locked.
watch this vid (#4)…think we should work on this:
http://journal.crossfit.com/2009/07/deadlifts-a-la-tate.tpl
tate goes over the dimel deadlift…looks like a neat technique to build up that explosive strength so it doesn’t look like we are dying on the way up.
Still can’t forget the image of Fran’s 5-minute deadlift.
back squat: 204 (pr)
shoulder press: 104
deadlift: 265
total: 573
133 SP, 231 BS PR, 415 DL PR = 778
Hey 778 buddy!
Chest Bump!
BS: 133 PR
SP: 67 PR
DL: 155 PR
Total: 355
Finally got to the big girl weights on the SP. Thanks Davc! Woohoo!
Squat: 236
Shoulder Press: 148 (102% BW)
Deadlift: 270
Total: 654
All PRs because I’ve never attempted 1RMs before
nice bodyweight shoulder press! that’s awesome
Before I forget my weights again I better post them…
BS: 89
SP: 50
DL: 133
BS: 89,94,99
SP: x, 45, 50
DL: 116, 121, Kyle wouldn’t let me try a third. Sad.
270 total
only because you will be more badass in the future
S: 192
SP: 92
DL: 251
Total:535
BS: 116 (PR)
SP: 55 (PR)
DL: 133 (bah)
total: 304
BS: 226 (PR)
DL: 282 (PR)
SP: 0! (not PR)
Total: 508
Birthday WOD:
3 rounds
drink 1/3 can of nectar
row 400m at damper setting for an NFL lineman
15 hang PC 72#
15 ring dips
15 double kb swings (25# each)
1 tiara adjustment
15:30?
Thanks for the birthday wishes and encouragement!
Can’t stop laughing!!
Tiara is now on pretty much permanent loan for birthday WODs!!!
Excellent job on the bday WOD Jason!
For me,
BS = 116# (PR)
SP = 55# (??)
DL = 148 (<PR)
The highest shoulder press post I can find is 50#, but I seem to remember doing more. Then again, I don't remember what I had for breakfast …
243, 133, 285 = 656
S: 177 (PR)
P: 99
DL: 277
Total: 553
When did you start using Beyondthewhiteboard??? (I’m not a stalker, your feed came up on the front of the site) What do you think of it so far?
BS: 143 (PR)
SP: 70 (PR)
DL: 204 (PR)
Total: 417
BS: 221 (PR)
DL: 270 (PR)
SP: 0 (injured like a little bird)
Total: 491
great job everyone!
gogogo team injured bird!
BS: 204 (PR)
SP: 126
DL: 297 (PR)
BS: 279 (PR)
DL: 309 (PR)
done on 11/23/2009