Monday Workout: CrossFit Total

There are no set class times tomorrow evening. Show up before 7PM in order to have enough time to do your lifts. Please make sure you get adequate time to warm up. Please figure out your target weights before you come into the gym.

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.

Compare to 1/17.

22 thoughts on “Monday Workout: CrossFit Total

  1. BS: 187# (PR)
    SP: 99# (PR)
    DL: 243# (PR)
    Total: 529# (PR)

    1. that’s what I like to see!

  2. BS: 187# (PR, failed and bailed at 199#)
    SP: 92# (PR)
    DL: 241# (PR)

    Total: 520# (PR by 59#!)

    1. niiiiiiiiiiiice

  3. 253 BS PR
    143 SP PR
    433 DL PR

    829 PR

  4. 226 BS PR
    116 SP
    309 DL PR

    651 PR

  5. 253/135/287 – 675

  6. BS: 255 (+9 PR)
    SP: 155 (+7 PR)
    DL: 351 (+45 PR)

    Total: 761 (+61)

  7. BS – 255 (+9 PR)
    SP – 155 (+7 PR)
    DL – 351 (+45 PR)

    Total – 761 (+61)

  8. Joelle Boissenin April 5, 2010 — 8:19 pm

    BS: 155 (PR tie)
    SP: 72 (PR tie)
    DL: 221 (PR +12)

    Total: 448
    Just shy of what I was hoping for. 455 would have put me at +100 over the first CFT. Not sure if it just wasn’t my night or if I got a little freaked out by the forward bail on my first back squat. Maybe we need a class on how to bail when you find yourself in a very wrong position. 😉

  9. BS: 251 (PR +20)
    SP: 116 (PR +12)
    DL: 309 (PE +22)
    Total: 676 (PR+54)

  10. BS: 131 (PR +6)
    SP: 52.2 and yes I’m counting that 0.2
    DL: 155 (PR +12)

    Total: 338 (+20 from last CFT)

    Thanks to Melly for being the perfect weight-buddy!

  11. BS: 207 (PR +30)
    SP: 110 (PR +7)
    DL: 297 (PR +9)
    Total: 615 (PR +60)

  12. BS: 147 (PR)
    SP: 78.2
    DL: 209 (PR)

    Total: 434

    1. Joelle Boissenin April 5, 2010 — 9:58 pm

      Bethany, you need to follow Lydia’s lead. That’s 434.2… yes the 0.2 matters! Awesome!

  13. Lydia you were an awesome partner!
    BS:145
    SP:55
    DL:155

    Total: 353

  14. BS: 301
    SP: 143 (PR flat i.e. never attempted ORM before)
    DL: 341 (PR + 6)
    785
    Not bad since my arms have felt like jello for 2 days.

  15. BS: 300
    SP: 143
    DL: 331

    Total: 774 All PR’s since this was my first time w/ heavy max lifts.

  16. Congrats to everyone on their great CFT performance!

  17. BS: 87
    SP: 50
    DL: 116

    Total: 253 all PR

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