Tuesday Workout: CrossFit Total

There are no set class times Tuesday 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 10/17/10.

47 thoughts on “Tuesday Workout: CrossFit Total

  1. Like I posted last time, here’s some CFT mwod prep from K-Star (you can skip to about 2:10)

    http://www.mobilitywod.com/2010/10/episode-55-best-ice-pack-solving-hip.html

    1. I meant to add that this is pre-CFT mobility

  2. 709 (223, 155, 331)

  3. 327 (pr), 143 (pr), 325 (20# under pr, hammies are messed up from soccer sprints), 805# pr

    1. nice squat dude

  4. BS: 255 (PR)
    SP: 135
    DL: 335 (PR)

    Total: 725 (PR)

    1. looks like that’s +150 or so from your first total

  5. BS: 138 (PR)
    SP: 65 (PR)
    DL: 182 (PR)
    Total: 385 (PR by 46#)

  6. BS: 143 (PR)
    SP: 81 (this must have been mental; see 3/11/11)
    DL: 177 (same as 10/17)
    CFT = 401 (36 point improvement yay!)

  7. BS 205pr, SP 90, DL 213 = 508. first time doing CFT so nothing to compare to

  8. BS: 530
    SP: 215
    DL: 515
    CFT: 1,260

    1. Nice numbers Ian wish I was there to watch.

    2. I thought I felt the Earth shift on its axis!

  9. BS: 143 (PR)
    SP: 65 (PR)
    DL: 197 (PR)
    total: 405 (PR +52)

  10. 275 bs (pr)
    155 sp (pr)
    425 dl
    Cft – 855 (pr)

  11. BS: 187 (PR)
    SP: 92 (PR)
    DL: 253 (last one was so ugly this should almost count as a PR)

    Total: 532

  12. BS: 215 (mental/commitment fail at 220)
    SP: 102 (last week at 105…)
    DL: 245 (finally finally got over that 243 barrier I’ve been at forever, but barely)

    Total: 562 (+40 since October)

  13. BS: 199 (PR)
    SP: 94 (tied PR)
    DL: 221 (PR)

    Total: 514 (+63 since October)

  14. BS: 365 (low bar, belted)
    SP: 162 (PR)
    DL: 415 (PR)

    Total: 942 (PR)

  15. BS: 138
    SP: 64 (PR)
    DL: 155
    total: 357 (PR +4)
    pretty much what I anticipated, happy the shoulder press is going up finally, but not making progress on deadlift or squat these days

  16. BS 253
    SP 143
    DL 331
    Total 727 (+37) I will take it.

  17. BS: 102 (PR)
    SP: 55
    DL: 143 (PR)

    Total: 300, up 26 points since October. And I finally broke the 100 lb mental barrier on my back squat!

  18. BS: 131 (PR)
    SP: 67 (last week I got 72 … lame, Margaret! Lame!)
    DL: 187 (PR)
    CFT: 385 (+39 from October)

  19. BS:303 (PR)
    SP:177
    DL:403 (PR)

    Total: 883 (PR)

  20. soo many PRs!!

    1. seriously! Awesome to see!

  21. BS: 280 (pr)
    SP: 138 (pr)
    DL: 343(pr)
    Total: 761 (pr by 52#)

    1. Next mastering the wall ball.

  22. shoulder press only: 111 (pr)

    thanks for the tips chris, should be able to go bigger next time.

  23. BS: 315 (low bar, belted, big pr) – wasn’t far off on 325
    SP: 125 – still terrible. My press is hopeless
    DL: 385 (pr)

    Total: 825 (pr)

    On 1/18/2010 my CFT was 622, so that’s pretty cool.

    1. wow I increased only 101+ since 1/18/10 (still a grand PR)… SWEET WORK JASON!!!!

  24. At the AFC:

    BS: 300 (PR)
    SP: 165
    DL: 365 (PR)

    Total: 830 (PR)

  25. BS: 177#
    SP: 80#
    DL: 219# (PR +10)
    CFT: 476 (PR +59)

  26. BS: 143 (PR)
    SP: 72 (PR)
    DL: 167 (PR)
    CFT: 382 (PR +41)

  27. BS-136 (PR by a bit… still working on range of motion)
    SP- 70 (pr by 3 pounds)
    DL- 197 (PR)

    Total: 403 (PR by 65)

  28. 346 BS pr
    155 SP
    365 DL
    Cft 866 (pr)

  29. BS: 175 (PR)
    SP: 75 (gym PR, maxed at this wt @ home)
    DL: 253 (PR)
    CFT: 503

    Was pretty happy with this (hence the jumping around) — BS and DL were each up 50+ lbs from last time I did a total.

    1. According to BTWB, 126 lb PR for the total.

  30. BS – 243 (PR*)
    SP – 133 (tied PR)
    DL – 287 (PR*)
    CFT – 663 (PR*)

    Trying to keep pace with Dave was the best strategy I could have devised. Thanks Dave.
    *first time trying CFT made PRs easier to come by.

  31. Today / Apr. 2010 Total / All-Time PR

    BS: 285 (PR) / +30 / +20
    SP: 155 / 0 / -5
    DL: 315 / -36 / – 36

    CFT: 755 / -6

    Light on DL due to back still weak/recovering. +30 since Apr. 2010 CFT is DL isn’t counted

  32. 243 (275, 2 x fail)
    138
    309

    690

  33. @Home
    BS: 240# PR 10#
    SP: 110# Same
    DL: 310# PR 10#

    Total: 660# PR 20#

    However, I do have a new barbell that has a known weight (the last one, not so known), so this is more accurate total.

  34. BS- 155
    SP- 67
    DL- 165

    Total- 387

  35. BS: 182 (PR)
    SP: 82 (yuck, sore from friday)
    DL: 216 (PR, +1)

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