CrossFit Total

Warmup:
row 250 meters
1x10 squats
1x10 press (45#)
stretches
1x1 press (135#)
1x2 back squat (225#)
2x1 deadlift (225#/315#)

WOD: "CrossFit Total"
1 rep max lifts on press, back squat, and deadlift. The goal is to total 1000#.

Press (155#/175#/185# PR/190#F) = 185# (10# PR)
Back Squat (315#/355#/370#F/365# PR) = 365# (40# PR)
Deadlift (365#/405#/410#) = 410# (this went down-worried about back)

Total 960# (5# PR overall)

Previous Total

Total

Warmup:
run 3 laps
1 rep of each lift

WOD: "Totals"

SP 185# F, 180# F, 175# = 175#
BS 345# F, 315#, 325# = 325#
DL 435# F, 435#, 455# F = 435#

Total 935#

went down 20# from last time. not pleased.

CrossFit Total

Warmup:
run 400 meters
1x5 shoulder press (95#)
1x5 back squat (225#)
1x5 deadlift (275#)

WOD: "CrossFit Total"
Compare to 6/22/09

SP 175#(f)/170#/175# = 175# PR (prev PR 170#)
BS 345#/355#(f)/350#(f) = 345# (no change)
DL 430#(f)/430#/435# = 435# PR (prev PR 425#)

Total 955#

I will post a video soon

Crossfit Totals

Warmup:
run 2 laps
5x SP @ 67#
5x BS @ 175#
5x DL @ 155#

WOD: "Crossfit Totals"

SP: 170#/175# (F)/175# (F) = 170#
BS: 345#/365# (F)/345# (F) = 345#
DL: 425#/435# (F)/NA = 425#

Total 940#

I increased by 4# all on deadlift. I need to work on strength at the bottom of my squat. I think that lift is where I can really make up the 60# I need to get to 1000#.

CrossFit Total

Warmup:
light reps of shoulder press, back squats, and deadlifts

WOD: "CrossFit Total"
3x1 of shoulder press, back squat, and deadlift to get your 1-rep max lift.

Previous PR on 2/6/09

SP 165#
BS 330#
DL 405.5#
Total 900.5#

Today:

SP 160#/170# (PR)/175# (Fail) = 170#
BS 315#/335# (PR)/365# (Fail)/345# (PR) = 345#
DL 421# (PR)/426# (Fail) = 421#

Total = 936#

I increased 35.5# from last time so I'm pretty stoked about that. I increased 0.16 # for # to 4.31# for every # of body weight. I could have gotten the 426# deadlift, but my grip failed. Evan showed me some fixes for that, so I'll try those next time. Overall, I'm pretty pleased with my progress. My ultimate goal is to break 1000#. Evan thinks I'll be there in a year. I'm going to try to beat that timeline if I can.

CrossFit Total

Warmup:
Jog 2 laps
10 shoulder press (light)
10 back squats (light)
10 deadlifts (light)

WOD: "CrossFit Total"
3x1 of shoulder press, back squat, and deadlift to reach a max load. Total the weights for your total score.

Compare to 10/7/08. (SP 150#/BS 315#/DL 345#)

SP 145#/165#*/170# (missed) = 165#*
BS 305#/330#*/no 3rd lift = 330#*
DL 347#/381#/403#/405.5#* = 405.5#

Total 900.5#*

* = new personal record (PR)

My total at 10/7/08 was 810#, so this is an 11.2% increase in strength. I'm pretty stoked about that. I need to work on my front press. That is my weakest lift. I just don't feel comfortable with it quite yet. However, I love deadlift. Evan says I'm built for it-short and stocky. Anyhow, if you divide my new total by me current body weight, I am lifting 4.15#'s for every 1# of body weight.

I wish I had a picture of that deadlift bar. It looked awesome and a little intimidating.

This has been a light cardio week for CrossFit Murfreesboro. I expect next week to be hell.

Crossfit Total

Warmup:
Stretches
10 air squats
Hang from pullup bar

WOD: "Crossfit Total"
Max on 3 lifts and total weight for score. Benchmark is 1,000#.

Previous PR's:
Shoulder press 137#
Back squat 305#
Deadlift #313#
Total 755#

SP 135#/140#/155# missed/150#*
BS 295#/305#/315#*
DL 315#/325#/340#/345#*

Total 810#

This is a 55# increase from my previous crossfit total (8/1/08). I felt like I could do more on deadlift, but I guess I'll save it for next time.

My 1st Total...

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats

WOD: "Crossfit Total"

• Shoulder Press - 117/167 missed/137 = 137 lbs
• Back Squat - 235/285/305 = 305 lbs
• Dead Lift - 225/269/313 = 313 lbs
• Total = 755 lbs

This was my first attempt at a crossfit total. The goal is to reach 1,000 lbs.