Monday 12.27.10

Squat, Press, and Deadlift:  The CrossFit Total
SWOD:  The CrossFit Total:
Perform a 1rm in each of the following lifts:
- Back Squat
- Shoulder Press
- Deadlift

After a good warm up, you will have three attempts at a max single for each of the three lifts.  Your score will be the heaviest single rep of each lift added together.  You must complete the lifts in the order listed, and in the hour provided for class.  So take your rest periods between attempts, but move quickly also!  Compare your score today with your score from 6 weeks ago here.  If you've followed the strength programming correctly and as rx'd this past 6 weeks, there is no way you will not PR!

For a free article about the origins of the CrossFit Total, read this article.  It'll also give you some good guidelines on how to attack it appropriately.  Go to the link, and then click on the free download.

36 comments:

  1. Did not have it today:
    Back Squat 405 x 1, 455 x 0, 445 x 1 (PR)
    Shoulder Press 185 x 1, 210 x 0, 195 x 0
    Deadlift 495 x 1, 545 x 0, 535 x 0

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  2. Total = 1125#. 52# less than last total

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  3. Backsquat 165 PR ( +10)
    Shoulder press 75 (no change)
    Deadlift 180 PR ( +5)
    total 420. Increased by 15

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  4. Shoulder Press: 1-55, 1-75, 1-75.5, 1-76.5,1-77

    Push Press: 3-65, 3-70,3-75,3-85,3-90

    Split jerk: 5-55, 5-65, 5-70, 5-75, 5-80

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  5. Back squat 140lbs
    Push Press 72lbs
    Deadlift 150lbs
    Total 362

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  6. 385 Back Squat, 215 Shoulder Press, and 405 Dead Lift

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  7. Starting Strength WOD:
    - Bench Press: 240x 3x5
    - Chin Ups: 260x 3x5
    - 14" Box Squats: 235x 3x5

    I saw a lot of good PR's going down in the 9:30 group. Good job, everyone! Can't wait to see what the night classes do!

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  8. Back Squat- 195lbs (didn't really have a 1RM before, but had been working with 170)
    Shoulder Press- 95lb (90 before)
    Deadlift- 260lb (235 before)

    Total 550

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  9. Back Squat: 115#--not deep enough at previous max of 135# then failed at 135#, 130# and 125#
    Shoulder Press: 70#
    Deadlift: 205#
    Total: 390 (410 last time :( miserable day)

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  10. Nice job everyone on your totals....can't wait to see what the night crew does. Brooke....that is an insane deadlift!!!

    I did the snatch complex WOD today with metal plates.

    Time: 26:00 Rx

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  11. 265 SQUAT
    130 PRESS
    295 DEADLIFT
    690 TOTAL

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  12. Bs: 135x1, 150x0, 145x0, missed my old PR!!!!!! So mad at myself.
    Sp:62
    DL: 185x1, 205x1, 210 x1
    Old total: 395 New total: 407

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  13. 225 BS (poor strategy) failed at 245
    115 SP
    295 DL (failed at 305)
    Total= 635 +15 from last total.Noticable difference in the way I feel though. Strong not broke off:)

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  14. SQUAT 365 (PR)
    SHOULDER PRESS 195 (SAME AS LAST TIME)
    DEAD LIFT 405 (PR)
    TOTAL = 965
    I'M PRETTY HAPPY WITH MYSELF, CONSIDERING I SPENT THE LAST 7 DAYS OVER INDULGING AT CHRISTMAS PARTIES.

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  15. Compound total:
    Back Squat: 140! (PR)
    Shoulder Press: 77lbs still! failed at 80 and 78
    Deadlift: 220lb PR! before broken foot was 205

    total: 437

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  16. Squat 350
    Sh press 150
    DL 340

    total=840

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  17. "Baby Nancy" from CrossfitMom.com
    5 Rounds
    500m Row
    15 Overhead Squats @ #25
    19:26
    First WOD in a month. Not too bad all things considered. :)

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  18. Back Squat: 277
    Press: 140
    Deadlift: 415 (PR)

    832 (+57lbs from 6 weeks ago)

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  19. Alan: welcome back! i havent seen you in awhile.
    Brooke: Holy smokes on your deadlift! Nice job!
    Christy: welcome back and way to go with baby nancy! can't wait to see you again.
    Melissa: no broken bones gonna slow you down sister!
    Doug:Love the strong not broke off mentality!
    Bob: way to join the 1000 club!
    Ryan: that deadlift is like 4x your body weight, nice job!!

    Im so proud of all of you who did the total today. seems like we have a steller group of athletes on our hands. you guys are awesome!

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  20. Sq: 245
    Shldrprs: 145
    Dl: 295

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  21. BackSquat: 390#(PR) 15# over my last
    ShoulderPress: 225#(PR) 20# over my last
    Deadlift: 500#.. 45 over the last time we totaled..but 10# under my PR


    = 1115#

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  22. BS 205x1 PR, SP 115x1 PR, DL 255x1 = 575#

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  23. Back Squat: 175
    Shoulder Press: 70 PR
    Deadlift: 200 PR
    Total: 445 +35 from previous total.
    Wanted 450, but I'll take it!

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  24. Back Squat: 160 (PR)
    Shoulder Press: 80
    Deadlift: 190

    Total : 430

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  25. did my total on tuesday but wanted to be on here with everyone else =0)

    Back squat: 165,175 not to depth..damn
    Shoulder Press: 80,failed @ 85
    Sumo Deadlift: 200, failed @ 205
    Total: 445
    Need lots of work on my squat!!

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  26. Back squat 300 lbs pr*
    Shoulder Press 155 lbs pr*
    Deadlift 345 lbs pr*
    Cross fit Total = 800
    previous total 745

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  27. Back squat: 165 pr (+10)
    Shoulder press: 70 (-5)
    Deadlift: 215 (-10)

    Total: 450 (-5)

    Big boo to totaling in December after a big holiday weekend!!

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  28. Back Squat 125# (could have more) +20
    Shoulder Press 80# (+10)
    Deadlift 180# (+15)

    Total 385#

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  29. Squat: 275 PR
    Press: 160 PR
    Deadlift: 335 PR

    Total: 770 PR

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  30. Squat: 455#
    Press: 185#
    Deadlift: 325#

    Total: 965#

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  31. 330 BS 165 SP 395 DL = Total 890#

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  32. 105BS 50SP 135DL = Total 290

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  33. 120 BS 70 SP 180 DL = Total 370

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  34. Backsquat- 405# (5#PR!)
    ShoulderPress- 230# (5#PR!)
    Deadlift- 525# (10#PR!)
    = 1160#

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