Tuesday, March 2, 2010
“Crossfit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe. It is the sum of the best of three attempts at the squat, the press, and the deadlift. They are not technique-dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
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. Finally, the third attempt is the weight you want to do, based on your performance on the previous two attempts.
Post total to comments
125-60-185/CF total=370
I PRd on each…by 15lbs on the back squat, 5lbs on the shoulder press & a whopping 40lbs on the deadlift!
CrossFit Integrity, Charleston, SC
135-85-200=420 cft
Annie-12:03
After 2 month crossfit hiatus …
Nicky is a terrific coach!
205-125-275 = 605
Crossfit Integrity, Charleston SC
Thanks Norm! You guys were great, nice work today.
I worked out after you left:
Every minute on the minute: 4 burpees to 100 push press
Pregnancy caveat: Rest one minute for every two minutes
I know this sounds ridiculously complex.
13:46, 53#
235-115-275 = 625 CFT
Squat – 315/330PR/340F
Press – 165/195F/185F
Deadlift – 365/435F(dropped it at the top)/435PR
330+165+435 = 930CFT
All PR’s except Press. PR is 190. Wish I had another attempt!!!
Crossfit Integrity, Charleston SC
135 (PR)-70-195 (PR)
400 Total
Crossfit Integrity, Charleston SC
135-65-225
425 total
135-65-195
395 total
@ globo gym: 300-160-365=825
yesterday’s wod ran on a 0.4 mile course in my neighborhood: 2:32, 2:35, 2:32, 2:29
Back squats 135-155PR-175F
Shoulder press 65-75F-70PR
Deadlift 225-255PR-275F
CFT: 480
155-70-205 = 430 CFT
Back Squat 255 – 285 – 300lbs. PR
Shoulder Press 155 – 175(f) – 165lbs. PR
Deadlift 315 – 365 – 385lbs. PR
CFT = 850lbs.
I wish I would have wrote down my CFT from the last time I did it…Sick Sick job and effort from everyone! Congrats to the folks who PR’d!
Crossfit Integrity, Charleston SC
315 – 165 – 335 = 815 CFT
Crossfit Integrity, Charleston SC
340(PR)-155-435(PR)= 930 CFT
215 (PR)-70-335 (PR) = 620 CFT
Thanks to the coaches for the push in the deadlift tonight and to my 7pm Crossfitters for the support. Congrats to all who PR’d!
150-75-205
430 CFT
The 7:00 class had tons of enery and congrats to Lynne for the feat!
BS-225(PR)SP-120(PR)DL-300(PR) CFT=645
180(PR) – 65 – 225(PR)= 470 CF total
285-145-405 = CFT 835. Argh.. Still not back to my full strength before getting sick. I’ll just have to go harder!!
Great job everyone at 7pm class. Great job to all who PRed!!!
245-135-275
CFT 655
145-65-215
CFT 425
Nice job 6pm class! I was so impressed with you girls! Way to go!
335-155-385=875 CFT
back squat: – 305
press – 185
deadlift – 425
______________
total – 915
150-68-210
428 CFT
315 (Back Squat – CrossFit PR) – 155 (Press – CrossFit PR) – 405 (Deadlift – CrossFit PR)
875 CFT (PR)
3 mile run, Oceanside Beach, CA
Crossfit Integrity, Charleston SC
Back Squat: 135
Shoulder Press: 90 PR
Dead Lift: 245 PR
great job yall!
285-155-300= 740 (last time 685)
CrossFit Integrity, Charleston, SC
295PR,140,320PR CFT= 755lbs next time 800′s Super stoked about by BS last 1RM was 240
CrossFit Integrity, Charleston SC