Monday Workout: CrossFit Total

Tuesday Class: There will be no 7PM class on Tuesday because are are running a 5K and it will be too dark.

There are no set class times Monday evening. Show up between 5PM and 7PM in order to have enough time to do your lifts. The gym will close at 7:45PM.  Please make sure you get adequate time to do the warmup that is posted on the board. 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 4/4.

46 thoughts on “Monday Workout: CrossFit Total

  1. Are all of the other class times as usual? (e.g. noon class?)

    1. should be!

  2. BS: 131#
    SP: 57.2#
    DL: 165#
    total: 353.2

    all PRs, by a lot

  3. BS 111, SP 60, DL 209 = 380

    1. (up 100 points from last time…)

      1. Awesome!

  4. back squat: 243# (PR + 18)
    shoulder press: 133# (PR +2)
    deadlift: 319# (PR + 5)

    Total = 695# (PR +66) woohoo!

    1. amazing!!!

  5. BS: 148#, SP: 89#, DL: 265#
    502 Total

    Just got back to Crossfit and this is my first CFT, so they’re all PRs.

  6. BS: 199# (PR)
    SP: 92# (less than PR)
    DL: 131# (way less than PR)
    Total: 522#
    (+2# since April, but if Monday and Tuesday last week were any indicator, should have been at least 529…)

    Lesson for today: work on mental game.

    1. oops that was 231# for DL not 131#

  7. BS 148#; SP 65#; DL 204# = 417#, All PRs

    Also, my failed 70# SP was apparently very funny 😛

  8. BS: 111#
    SP: 55#
    DL: 136#

    Total: 302

  9. BS: 265#
    SP: 145#
    DL: 265#

    Total: 675#

    Could have gone up on BS and DL but need to focus on form

  10. bs: 199#
    sp: 82#
    dl: 214#
    total: 495#
    first CFT so all pr’s I suppose 😀

  11. bs: 287
    press: 121
    dl: 341 (PR)

    749 (PR)

  12. BS: 133
    SP: 60
    DL: 148
    (all PRs)

    Total: 341

  13. Gretchen Kittelberger October 18, 2010 — 6:59 pm

    BS:221 #

    SP: 99

    DL: 312 #

    Total: 632 (Pr by like 96 lbs which looks like a lot but really it’s only cuz my last total was in January)

    Also: Two rep max OHS: 174 #

    1. Diss your total all you want lady, the OHS was SICK!

  14. BS: 165# (PR by 10#)
    SP: 77# (PR by 5#)
    DL: 221# (same)
    Total: 463#

    Had a tough mental battle with the dead lift. The dead lift won. Next time, I will.

  15. 275# (pr)
    no press
    319# (pr)

  16. 507; 199 bs (failed on 209) PR; 87 sp (failed on 92); 221 dl (failed on 231) PR. Thanks, Jason, Elizabeth, Ben and Lindsey for DL tips. That was my first time on XFit total- hope it’s programmed again relatively soon.

  17. 367# (PR)
    155# (Stuck at this weight!)
    401# (PR, although I rounded my back a bit. Have to work on this.)

    Total: 923

    1. Goal for next total:
      380
      170
      420
      =970

  18. BS: 138 (PR +3)
    SP: 60 (PR +5 THANK GOD)
    DL: 155

    Total: 353 (PR +15)
    +49 since first CFT about 11 months ago

  19. 221
    94
    250
    Total- 565. PRs all around !

  20. BS: 187, SP: 111, DL: 199; total: 497.

  21. 182 (could go heavier… mental block with heavy squats still)
    84
    253 (ugly. miscalculated the weight so thought I was lifting less… oops. 243 felt good though.)

    Total: 519

  22. BS: 94#
    SP: 55#
    DL: 133#
    (all PRs)

    CFT=282

  23. BS: 116# (PR)
    SP: 60# (tie with PR…grrr!)
    DL: 170# (PR)

    total: 346# (first time doing CFT)

  24. BS 333 (pr)
    SP 143 (pr)
    DL 377 (pr)
    1st CFT: 853

    1. Yea, 30# PR in the squat! Nice one dude, did you use the belt?

      1. I forgot to use it on the squat! It came in handy on the deadlift though. Thanks for leaving it man, I put it in the trainer’s room when I was done

  25. BS: 126#
    SP: 60#
    DL: 153#
    Total: 339 (PRs all around!)

  26. BS: 155#
    SP: 87#
    DL: 209#

    Total: 451 (all PRs/first time doing crossfit total)

  27. BS: 99 (PR)
    SP: 49
    DL: 126 (PR)

    Total: 274 (PR by 21#)

  28. BS: 160# (pr)
    SP: 79# (pr)
    DL: 187#
    Total: 427

    Lots of fun…thanks for some great DL coaching, Dave and Elizabeth! I’ll try harder to keep my stripper inside. =)

  29. Squat: 260 – Blue Belt of Power can only do so much to help this sad state of affairs…
    Press: 175 (pr)
    Dead: 380 (pr)

    Total: 815 (pr)

  30. @Home (yeah)
    BS: 230#
    SP: 110#
    DL: 300#
    All initial records
    Total: 640#
    Preceded by my KIN student’s workout (counting it as the gymnastic warmup)

  31. BS: 170# (PR)
    SP: 72#
    DL: 221#

    Total: 463

    Better than last time (455.8), but only one PR

  32. BS: 265#
    SP: 155#
    DL: 353# (PR +53!)

    Total: 773

    Pretty good for my first CFT! My internal organs did almost implode, though. Reckon I could use some help on that heavy deadlifting technique.

  33. BS: 275 (PR +24)
    SP: 123 (PR +5)
    DL: 360 (PR +29)

    Total: 758 (+58 from last PRs, +82 from last cft)

Leave a Reply

search previous next tag category expand menu location phone mail time cart zoom edit close