December 3, 2006

Sunday 061203

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.


Enlarge image

Read Coach Mark Rippetoe's article "The CrossFit Total" from the December issue of CrossFit Journal to learn more about the rationale, approach, and rules for this new workout.

Posted by lauren at December 3, 2006 12:11 PM

so, like... do we build up to this or is it just, we go out, warm up, and then pump out one rep of each?

Comment #1 - Posted by: Josh Brehm at December 2, 2006 4:49 PM

Another world class publication!!! I downloaded mine yesterday. Thanks for the monthly continuing education!!!

Comment #2 - Posted by: Skip Chase at December 2, 2006 4:50 PM

Josh, the link to the article PDF explains the process.

I can't wait to hit this up tomorrow in my new gym! WOOHOO!

Comment #3 - Posted by: Jesse Woody at December 2, 2006 4:52 PM

My bad, I just read the journal. Perhaps I should open my eyes before I speak.

Comment #4 - Posted by: Josh Brehm at December 2, 2006 5:09 PM

I'm in!

Comment #5 - Posted by: Pierre Auge at December 2, 2006 5:14 PM

This is going to be great, I cannot wait. So the first bishop foley high school "crossfit total" competition is on. Chris S. I hope you bring your A game tomorrow.

Comment #6 - Posted by: brian t at December 2, 2006 5:23 PM

Wow! This is great...I have been working on strength now for about three months (recovering aerobics queen) and this is exactly what I need to measure how far my efforts have taken me. Thank you Coach and Rip for once again providing such a keen analysis and program for those of us who want to be rocked and super strong!


Comment #7 - Posted by: Nicole Okumu at December 2, 2006 5:25 PM

After downloading my journal yesterday I had a feeling this would be tomorrow. I can't wait.

Comment #8 - Posted by: ut steve at December 2, 2006 5:36 PM

Well, here goes:

If you read my journal on the forum, you'll know that I've finished a rather intensive squat program two weeks ago, so in the past week I've reset my back and front squat maxes, as well as my deadlift (done today). My bad for 'taking initiative...' I need to get back on the crossfit schedule anyway... but I digress.
Anyway, crossfit total-
Back squat = 370
Deadlift = 445
Press = 165 (I actually didn't perform a standing max this week, but I've done 175 before, and I did two sets of four sitting at 155 today... I'm calling it good at 165)

CFT = 980
CFT/BWT = 5+ (BWT ~ 195)

Shouldn't we be dividing the CFT by BWT? That seems to me to be more in line with CFit protocol...

P.S. Obviously I shouldn't be given official credit for this total since I performed each max on different days (and press a while ago), but I didn't see this coming, again, my bad!

Comment #9 - Posted by: Will W at December 2, 2006 5:47 PM

Great article, I am so excited to do this workout!

Comment #10 - Posted by: NicholeD at December 2, 2006 6:07 PM

SQ - 375
Press - 225
DL - 525
Total - 1125

Comment #11 - Posted by: BBH at December 2, 2006 6:09 PM

SQ - 325
PR - 202
DL - 400
Total - 927


Comment #12 - Posted by: Rippetoe at December 2, 2006 6:17 PM


I offered some thoughts on ystd's comments regarding the CFT and scaling. Coach Rip talks (and you have mentioned) about the disparate abilities and successes experienced by former power lifters and former aerobic athletes when they commence CF. The challenge faced by the aerobic athletes is the greater difficulty they face achieving Rx'd weights vs. the difficulty the power lifters face overcoming the metabolic challenge of some of the benchmark WOD's. The scalability inherent in the CF concept allows the aerobic athlete ( or just the not so strong athlete, a la bingo) to be in the same game. Recent discussions here have cast aspersions on CF'ers who scale the weights to such a degree that they are in the same "time zone" as the elite CF'ers.

While the goal is, or should be, to achieve as Rx'd status, or to seek to approach that level, I have found that it is quite difficult to rationally scale weights. At 155#'s is the appropriate scale 155/175 x Rx'd weight? Unfortunately my strength/weight ratio is not consistent with Coach Rip's elegant explaination ystd; I'm simply not strong enouth (yet) to do that.

Might the CFT provide a more rational basis for scaling weight in the WOD's? Since it is strength that is the "entry fee" to WOD's such as "Linda", "Diane", "Angie", and the like, would it not make more sense to develop a formula to scale weights based on relative strength rather than relative body weight? This would require a CFT "standard" based on your prototypical 175# CF'er, probably somewhere between me at 175# and Greg A. (and since the goal here is elite fitness I am sure that the CFT standard would skew much closer to Greg, which is only right and proper).

For example, assume that the CFT Standard is 900 and my CFT is 600. For "Diane" my first shot across the bow for scaling would be 225 x .67 or 150 for DL. Presumably my recent 13 and change with 155 would then be a more fitting comparison to AFT's sub-3 than either my 7:45 with 135 or my 1.5 x Tuesday if as Rx'd. I am still barely in the middle of the pack, but I can compare my results with the rest of the community and be a little more comfortable with the scaling that I need to use to get a similar work-out, and a little more knowledgeable about my comparative fitness and ability. In the end, of course, the only valid comparison and competition is still with myself.

Coach, as I closed with ystd, if I am totally off the mark or simply being presumptuous please feel free to set me straight. CF has deeply engaged me intellectually as well as physically, and I have truly enjoyed the mental exercise of pondering this concept. Thank you, as always.


Comment #13 - Posted by: bingo at December 2, 2006 6:49 PM

CF is so pull-up intensive I am surprised you didn't include a 1RM weighted pull-up in there, and that's a pretty functional measure of absolute strength.

Comment #14 - Posted by: RobertP at December 2, 2006 6:53 PM

looking forward to this and it's excellent that we have standards as to the depth of squats etc.

this will be a nice CFT bench mark.

Comment #15 - Posted by: Trevor S at December 2, 2006 7:17 PM

Will W., #9

I posted the same thing in the message forum:

"Love the new CrossFit Total concept. But, shouldn't we divide the total score by some multiple to take into account body weight? Or, just divide by the bodyweight. I.e., I have a client that weighs 225lbs. Based on the CrossFit Total, his total is 805. I am only 165lbs and my total is 725.

If I divide the totals by bodyweight, my client's is 3.57; mine is 4.4. His total is higher, but my ratio is better when accounting for bodyweight.


Am I missing something here?

Comment #16 - Posted by: Jim at December 2, 2006 7:34 PM

This is gonna be sah-weeeeeeeeet.

Comment #17 - Posted by: gaucoin at December 2, 2006 7:47 PM

Jim #16

Check out Coach Rip's response in the 12/2 comments.

Comment #18 - Posted by: bingo at December 2, 2006 8:11 PM

Jim, in thinking about it, if you re-read the article, you'll see that the CFT has grown out of traditional powerlifting thought. So I think a total is actually appropriate, to replace the powerlifting total (squat+press+dl instead of squat+bench+dl), the reasons for replacing bench press with strict press are also in the article.

But, in reconsidering my call for dividing by bwt, let's just remember that powerlifting has regimented weight classes, I'd be in the 198lbs weight class, others in the 181, 165... etc. Then if I'm only comparing with others near me in weight, it's similar to comparing a total divided by BWT. Of course, in order for everyone to be comparable we'd need to standardize, and dividing by BWT there still seems like the best idea to me.


Comment #19 - Posted by: Will W at December 2, 2006 8:12 PM

If anyone else is going to jump into this conversation on scaled with respect to the CFT, or being able to compare across body weights/types, please read yesterday's comments first, I just did, and they're packed with info! Alot is already being repeated here (mostly... by me), and we might want to move the discussion to the forums if it overruns today's comment thread...


Comment #20 - Posted by: Will W at December 2, 2006 8:21 PM

Good thing I finally bought those extra plates...

Comment #21 - Posted by: tedw at December 2, 2006 8:45 PM

What a great CFJ this month. Can't wait to try this workout.
In fact, I think I'm going to try it at Coach B's this week.
BY the way, Coach Burgener (and the crew), I'm coming out for 4 days. I fly in on Monday (I'll probably come direct from the airport Monday PM) and I'm leaving on Thursday.
Carla Mac - I'll drop ya a dime soon. I misplaced your vitals but recently re-found them. Hope the seminar goes well.


Comment #22 - Posted by: Dale Saran at December 2, 2006 9:40 PM


Shoulder Press:165

Comment #23 - Posted by: John at December 2, 2006 10:00 PM

This was posted on yesterdays comments, but bears repeating here so everyone can see it:

The CFT is similar to any other lifting sport's total in that it may be compared with those done by people at different bodyweights by applying a formula developed for that purpose. A simple linear comparison does not work because lighter people have an advantage over heavier people for a variety of reasons. Just dividing the total by bodyweight does not work. The formulas can be found here: and here:

But the real question is, why is it necessary to compare everybody's total to everybody else's total? The bigger guy is stronger than you are, in terms of his ability to move weight. Each weight class in a competition should theoretically have a higher total than the lighter weight class, and within that class you compete with people of similar potential ability (this ignores age, for which Master's formulas have been developed). The heavier classes are expected to be stronger than the lighter classes, while the lighter classes are expected to be stronger pound-for-pound than the heavier classes. Formulas can be applied to totals for the purposes of awarding the Best Lifter trophy, but not every contest bothers with this.

Compare your total with you, and everything will be fine, at least until we organize the CrossFit Nationals.

And thanks to Coach for the kind words, and the confidence.


Comment #24 - Posted by: Rippetoe at December 2, 2006 10:19 PM

How do I get the WOD sent to my cell phone>? I clicked on the link under the calendar on the main page but thats all the further its letting go, there isn't a option for sending the info to my phone? I really appreciate your time. Thanks Ron

Comment #25 - Posted by: Ron at December 2, 2006 10:52 PM

SQ: ~248
PR: ~149
DL: ~292
total: 689

Computed my 1RM based on my 1x5 (multiplying by 1.13).

Comment #26 - Posted by: epsa at December 2, 2006 11:04 PM

great idea:

squat - 205kg (460lbs)
deadlift - 200kg (450lb)
Military press - 100kg (225lb)

Total: 505kg (1130 lbs)

Pleasing workout, although I'm a tad surprised my squat is better than my dl.

Comment #27 - Posted by: RC at December 2, 2006 11:12 PM

forgot - bw @ 88kg

Comment #28 - Posted by: RC at December 2, 2006 11:13 PM

SQ: 295
PR: 160
DL: 225 - back trouble
TOT: 680

SQ: 225
PR: 125
DL: 415 PR
TOT: 765

SQ: 275
PR: 155
DL: 365
TOT: 795

SQ: 305
PR: 175
DL: 405
TOT: 885

Comment #29 - Posted by: Waikele Fire at December 2, 2006 11:16 PM

Alright, so to be completely clear there should be three attempts to obtain maximum weight or did i misunderstand the article. There should also be the warm up attempts as well.

My other question is that i need some serious help with my squat, i am not sure if it is hip-flexibility or foot and shin flexibility because i can't get that far down without shifting up onto my toes. In other words i can't keep my heels flat on the ground, does anyone have any suggestions for me as i really want to try and get these things right for form reasons. Thanks guys and gals

Comment #30 - Posted by: Brian at December 3, 2006 12:37 AM

In a forum such as Crossfit I find the concept of scaling very confusing.

Running/swimming events do not have weight categories. Interestingly, crew(rowing) does have weight categories. I would venture that weight categories are only important in lifting due to a desire to enable more people to compete. The same would go for boxing, judo, etc. Weight categories are not a statement on the activity but a statement on the sociological component of competition.

Now, my conception of crossfit is characterized by the competition format for the WODs. Now the WODs on mikesgym scale the weights for training effect i.e. CLN + JERK: (80%X1, 85%X1, 90%X1)3. There are even WODs on crossfit that scale the weights i.e. Linda. That being the case I would expect Coach to scale the weights on crossfit if that were his intent. So this is why I am confused.

I can't scale the distance of a run nor the weight of a man I may have to carry. I only scale WODs when the WOD is not possible otherwise - or unwise for safety considerations. Sometimes they take me while like my 65 minute 10K or my 45 minute Linda. But I deal with that because - well - that's my score.

The article about the CFT doesn't talk about scaling the WODs so I don't know what is generating this line of discussion.

The CFT is very useful for me to gauge my own level and my progress. But I also like the Crossfit North Athletic Skills Standard pdf by Coach Werner. The ASS (heh) is more of a personal measurement where as the CFT seems more competitive, at least, until benchmarks are generated.

And if the Crossfit Nationals are ever developed I would expect them to disregard weight categories as that seems to be the point - overall fitness vice specialized fitness, fitness not tailored or weighted toward a specific body type. Which I think is borne out by looking at the bodies of the crossfit elite.

Comment #31 - Posted by: Kevin gp at December 3, 2006 1:20 AM


I'm not sure where you get that the crossfit protocol is to make scores a ratio of bodyweight. I don't know any WODs other than Linda that even include the concept of bodyweight. Was this explained in a forum discussion I haven't read or, perhaps, in the Journal?

Comment #32 - Posted by: Kevin gp at December 3, 2006 1:27 AM

Squat = 110 kg
Press = 67,5 kg
Deadlift = 150 kg

Total = 327,5 kg

Bw = 84 kg

Comment #33 - Posted by: Gorm at December 3, 2006 1:53 AM

By the way: Big respect to RC (#27)!

Comment #34 - Posted by: Gorm at December 3, 2006 1:56 AM

#30 - Brian: this sounds like hip flexibility issues. Make sure you're thoroughly warm, and practice 'sitting down' into a deep squat position with no bar as part of your warm up. I do this before weightlifting and find it helps.

Also, simply practice the movement daily with just a bar or a broomstick.

Comment #35 - Posted by: RC at December 3, 2006 1:59 AM

BW : 70kg ; Age : 28yr

Squat : 75 kg
Press : 35 kg (failed 2 reps with 35)
DL : 85 kg (failed twice with 90)

CFT : 195 kg

Totally agree with Kevin gp. It is good to have some competitive spirit across the globe, but the main challenge should be to better yourself.

Comment #36 - Posted by: Tamas at December 3, 2006 4:20 AM

Fully awake now. Please note that "Angie" in post #13 should be "Fran". I was waiting up for my teens and had a brain cramp...

Kevin gp #31: Until the concept of a CF Nationals was floated by Coach Rip ystd my understanding of competition in CF involves only WOD's AS RX'd. Even at that the true competition is really only with your own previous results, not necessarily with anyone else doing CF. CF is said to be scalable as an EXERCISE program, not as a competition. It is mandatory for beginners, lighter CF'ers, overweight CF'ers, etc to scale for SAFETY purposes while they begin to reap the fitness benefits of CF.

My thoughts in post #13 today and in a post ystd about using the CFT to scale are partly in response to a couple of themes that seem to run in these comments frequently, and partly just an intellectual exercise. How often have you read a question from a novice CF'er along the lines of "I can't clean 95 lbs. more than twice; how much weight should I use for Fran?" If there was a CF CFT standard comparable to the prototypical 175 lb. man, and they knew their CFT, that individual could then make a rational decision on how much to scale the weight. I'm part of this group. The other theme regards observations of weight scaling thought to be done in order to "compete" with the times posted by the elite athletes here. But even if I don't do that (and I don't), is there a way to rationally compare my "Diane" at 155 DL with AFT's as RX'ed?

As an intellectual exercise this apparantly hasn't caught Coach's attention so I'll simply let it go, and see what my CFT is today in the gym before I tackle a chipper. Mr. Sulu, please chart a course back under the radar...

Comment #37 - Posted by: bingo at December 3, 2006 4:40 AM


SQ: 80kg
Press: 45kg
DL: 110kg

CFT: 235kg

Just been sick so didn't overdo it, but very satisfied considering circumstances.
This is a great idea for weak people like myself. The weighted pullup could maybe complement this. Thanks Coaches!

Comment #38 - Posted by: mrjling at December 3, 2006 5:40 AM

You have some great ideas and info about scaling.

The only thing that I cannot grasp about scaling is body weight vs height. Everyone posts their BWT with their WOD results, but weight alone tells me nothing about this persons composition.

Someone who is 5'9" and 175 will more than likely lift more than someone who is 6'2" and 175. It would seem better to group people by body mass (or some other metric that takes weight and height into account) instead of just weight alone.

Comment #39 - Posted by: Adam at December 3, 2006 5:54 AM

bw = 204
back squat = 275#
shoulder press = 165# (pr)
dead lift = 285#

Comment #40 - Posted by: *****TROOPER***** at December 3, 2006 5:57 AM

#31 & #32

Kevin, you missed the point. Re-read #24

Comment #41 - Posted by: acl at December 3, 2006 5:58 AM

Well, for starters, there's Lynne, but beyond that... anything that is a bwt exercise (pullups anyone?) is automatically scaled for bwt... plus, when a specific weight is mentioned, it is usually understood that that is a weight prescribed for a Crossfitter of 175lbs, so one should scale up or down by bwt/175...

Other people have addressed this in the meantime

Comment #42 - Posted by: Will W at December 3, 2006 6:13 AM

Back Squat - 260#
Shoulder Press - 120#
Standard style Deadlift - 305#
Sumo style Deadlift - 335#

Feeling tired and a bit under the weather this morning. Deadlifts weak and unfocused; finished with sumos. Beltless and barefoot for all exercises. 114#

Comment #43 - Posted by: Kelly Moore at December 3, 2006 6:34 AM


SQ - 155 lbs
Pr - 70 lbs
DL - 215 lbs

CFT - 440


SQ - 195
Pr - 105
DL - 265

CFT - 565

Comment #44 - Posted by: Theresa & Mark at December 3, 2006 6:41 AM

bwt = 190

Back Squat - 350 lb.
Standing Press - 175 lb.
Deadlift - 465 lb.

CFT = 990 lb.

only used chalk, no belts or knee wraps/sleeves

Comment #45 - Posted by: JeffT at December 3, 2006 6:44 AM


Also BW squats, Pushups, Burpees, HSPU's, Ring Dips etc, etc, etc.....

BTW Every Weightlfting WOD is also scaled to BW, whether you know it or not :P

Comment #46 - Posted by: acl at December 3, 2006 6:47 AM

24 yo 190 bwt
Back squat - 235#
Shoulder Press - 145#
Deadlift - 405# (PR !!!)

This was the first time doing squats with a full ROM. Used to doing just 90 but this is so much better. At first was dissapointed especially compared to some of the studs that post but I feel pretty good knowing that I completed all the lifts with full ROM and form.

Comment #47 - Posted by: Nolan at December 3, 2006 6:53 AM

I meant doing back squats with weight. Don't have a power rack so usually I have to clean the weight then squat. Front squats aren't a problem but back squats I need two buddy's to act as my rack... I know excuses, excuses...

Comment #48 - Posted by: Nolan at December 3, 2006 6:55 AM

Ray M/160/6'0"
Squat: 205
Shoulder Press: 95
Deadlift: 185

Will M/165/5'7"
Squat: 265
Shoulder Press: 135
Deadlift: 255

QA4, Afghanistan

Comment #49 - Posted by: willski52 at December 3, 2006 6:56 AM

brian t #6

as an alma mater i will join in the bishop foley competition from st louis...

Comment #50 - Posted by: bret kleefuss at December 3, 2006 7:02 AM

sq - 275#
pr - 125#
dl - 355#
total 755#

lots of room for improvement.

Comment #51 - Posted by: jim g at December 3, 2006 7:16 AM

Male-170lbs./5'9" 32yo.



Comment #52 - Posted by: Kevin A. at December 3, 2006 7:23 AM

Male, 54yrs, 158#
Squat 330#
Press 125#
Deadlift 317#
Total 772#

Comment #53 - Posted by: PeterN at December 3, 2006 7:37 AM

BW 178


Comment #54 - Posted by: Eric O at December 3, 2006 7:54 AM

33 y.o male
180 lbs

back squat= 335 lbs
shoulder press= 137 lbs
deadlift= 396 lbs

total= 868 lbs

Comment #55 - Posted by: Matt Palmisano at December 3, 2006 7:56 AM

bw 165 w/t-shirt and shorts

squat 295
press 135
deadlift 455

squat was a2a

shoulder didn't feel right so called it early

Comment #56 - Posted by: paulw at December 3, 2006 8:14 AM

ooops...... total = 885

Comment #57 - Posted by: paulw at December 3, 2006 8:15 AM

Too injured for a crossfit total - I really do think your back needs to be pain free for this one.

The article was superb, and I do agree that its easier for lifters with good basic strength to improve their metcon w/o than people like me who are basically hearts and lungs held together with pipecleaners to improve theri strength.

So, off for some 5x5 - will post results later/tomorrow. Have fun, all you strong people!

Comment #58 - Posted by: Nick K at December 3, 2006 8:20 AM

Jesse, does your new gym have barbed wire? ;)

Comment #59 - Posted by: treelizard at December 3, 2006 8:23 AM

ht 6' wt 185

BS 265
Pr 185
DL 365
Total 815 lbs

This kind of lifting makes me dizzy, and may not be safe for some people.

Comment #60 - Posted by: RobertP at December 3, 2006 8:37 AM


Crossfit Total=685

Squat-235(could have lifted more, but underestimated my ability and went to low by the 3rd attempt)

Press-125(failed at 130 in 3rd attempt)


Coach and Rippetoe,

Thanks for you efforts. This is great stuff. Now I know what I can do and have a baseline of my strength to judge my future efforts by.


Comment #61 - Posted by: MCORRY at December 3, 2006 8:39 AM

I don't think I'm ready for the CFT yet, so I opted to do the 'Barbara' workout in my garage again. Pullups were assisted using the Green Fitness Band. Situps took forever! Did three rounds with no scaling (except for the assisted pullups):
4:56, 5:50, 7:39.

Comment #62 - Posted by: Mike Mc at December 3, 2006 8:40 AM


on vacation, so i can't test these again until i get back.

back squat: 145lbs (actually my 3RM)
press: 100lbs (1RM)
deadlift: 210lbs (1RM)

CF Total:455lbs

i think i know what i need to work on, seeing other people's totals. time to start doing more strength work!

Comment #63 - Posted by: David Aguasca at December 3, 2006 8:45 AM


SQ - 405
SP - 175
DL - 365

Total - 945 lbs.

Comment #64 - Posted by: Steve Liberati at December 3, 2006 8:48 AM

Rip -

Thanks for the reply to my question. It's just nice to be able to compare my stats to others on this board. And, even more so, with those similar in weight. Gives me something to shoot for. I'm anxious to see where this is going.


Comment #65 - Posted by: Jim at December 3, 2006 8:49 AM


Back Squat: 120kg
Press: 65kg (failed 70kg) (PR)
Deadlift: 145kg (PR)

CFT: 330kg

I went ahead and did the bench as well since it used to be in the powerlifting three part

bench: 95kg (PR)

Comment #66 - Posted by: Brian at December 3, 2006 8:51 AM

CROSSFIT TOTAL: 1000#, as Rx'x


Also Push jerk 265

ME Press: 195
165, 185, 195, 205F, 205F
failed halfway up, couldn't lock out

ME Push Jerk: added it in for fun: 265
205, 225, 245, 265, 275F

ME Back Squat: 375
275, 315, 335, 355, 375

DL: 430
315, 405, 430

I went with 430 only because it would give me a nice round number for my first CFT.

Warmup 500m Row: 1:59.8 damper 7, 15 SPM

Comment #67 - Posted by: Andy Shirley at December 3, 2006 9:09 AM

Frank: 47 YOM; BW 200#
BS: 255
Press: 160
DL: 260

Comment #68 - Posted by: Frank Heinrich at December 3, 2006 9:24 AM


Squat: 205
Press: 100
Dead Lift: 275
Total: 580lbs.

Is there a generally accepted ratio of weights for these three movements as an idication of balanced strength? For example, if squates are done at x, presses should be .5x and deads should be 1.5x.

Comment #69 - Posted by: Charles at December 3, 2006 9:25 AM

big pipe, bw 180:
total: 855
315 (PR)-175-365 (overly ambitious on DL, jumped from 365 to 405, failed and felt like I had nothin left)

Comment #70 - Posted by: piper at December 3, 2006 9:25 AM

23 / 5'11 / 170 - on program for 3 weeks

Squat: 265
Dead Lift: 305
Press: 155

Comment #71 - Posted by: f at December 3, 2006 9:29 AM

Didn't have a lot of strength today. A little disappointed with the total. All were nowhere near PRs.

Squat - 205#
Press - 125#
DL - 255#
Total - 585


Comment #72 - Posted by: TK at December 3, 2006 9:30 AM

right, that's what I meant... guess it wasn't clear

CrossfitNorth's standards have an 'elite ratio' of x:2x:2.5x for max press:squat:dead, where x=BWT makes you elite.

[Also, bench press would be 1.5x, and weighted pullup would be x]

3:4:5 is a very common ratio for the three powerlifts for amateurs, although the world records in squat and deadlift are now nearly equal.

Comment #73 - Posted by: Will W at December 3, 2006 9:38 AM

sp-145# pr

Comment #74 - Posted by: Troy Selph at December 3, 2006 9:39 AM

29/bw 195/6'0 (Crossfit Beginner)
Squat 295
Press 135
Deadlift 275 Total:705

Comment #75 - Posted by: Jean-Luc at December 3, 2006 9:42 AM

2 mile warm up run
2 mile cool down run

Comment #76 - Posted by: Gabe C. at December 3, 2006 9:44 AM

I love a new benchmark,
BS 275
SP 125
DL 305
64" 165lb
I don't think I'm in full agreement with the strength athlete Crossfit advantage. Otherwise why would the big people moan so much about the 5 and 10ks? The runners just scale and report their results. Obviously a weight lifter would have an advantage in met con WODs that involve primarily weight lifting exercises. The recent 3x800 workouts were exceptions in that they were not strength exercise based, but still met-con exercises.
I think the real advantage is for folks who came here because they had been searching for a system which provided functional fitness benefits after attempting to reap these benefits thorough conventional means. Elite athletes and operators have been trying to balance this out forever, this program does it for them (us). I know that my friend Rick is a 265lb powerlifter and he would struggle with Diane more than me because of the heart rate hit that doing this work for time causes. I've been training to accomodate both loads for years, he has specialized in the weights. Anecdotally, to me, this means that folks who come to Crossfit already as generalists will transition to the system easier. I love this program, and this is what I thought about while doing my CFT. I am not an expert nor particularly good at this, so please do not interpret my comments as a challenge.

Comment #77 - Posted by: Bob Taylor at December 3, 2006 9:45 AM

Can't wait to try this again. My max's were lower than all my pr's by alot. However, after the last 6 months of injuries I'm finally feeling better.

165#/46 yo
Squat 245
Press 145
DL 295
CFT 685

Comment #78 - Posted by: Jim D. at December 3, 2006 9:46 AM

Felt pretty good I guess, hi-lighted what I knew already: my legs and back are disproportionately strong.

BSQ: 255
SP: 115
DL: 275

CFT: 645
Ratio = 645/142 = 4.5
Need to work on that standing press, then my handstand pushups will take off too I think (vice versa too).

Comment #79 - Posted by: Y. Zhou at December 3, 2006 9:54 AM

Bingo 46/M/155/5'8 1/2"
Squat 225 (over-shot 3rd attempt @ 245)
Press 105 (about right)
DL 245 (under shot; lots more there)

CFT 575

Dan 18/M/192/6'
Squat 345 (near max)
Press 125 (max)
DL 355 (max)

CFT 825

A couple of Sunday thoughts;
-Kelly and I are roughly the same age; I out weigh her by 40#'s. Kelly's CFT is 685, mine 575. No matter how you measure it, Kelly, you are simply an outstanding athlete, an inspiration.

-I will now record my "stats" as age/sex/weight/CFT. Might be a fun way to allow us to compare our performances

-Gym membership $100/month; shared gloves $20; sharing them with your 18yo son while you work out together...priceless.


Comment #80 - Posted by: bingo at December 3, 2006 9:56 AM

Injured my knee and been sick for weeks now. Also had been travelling and working until 5 in the morn. As result, have been lurking, not posting.

Have resolved, however, to jump back in, somehow, make progress, somehow. Did max pushup test today, got 60. Will test pullups tomorrow.


Comment #81 - Posted by: Paolo at December 3, 2006 9:57 AM

Age 35 BW 225
SQ 405 (had to redo for deeper squat)
Sh Press 155 (failed 185 twice)
DL 365 (failed 405 twice)

CFT 925

Comment #82 - Posted by: Arne at December 3, 2006 9:57 AM


Projected Actual
Squat: 240 245
Push Press 135 135
Deadlift 250 275

Total: 655

Definitely a PR on the squat and deadlift! All this on a day I'm not at all feeling 100%. Considering how short a time I've been doing CF (~6 weeks), this is incredible to me! Many thanks to Coach and all of you who support this fantastic program!

Comment #83 - Posted by: Scooter at December 3, 2006 10:03 AM

wt 180
squat 405
press 165
deadlift 375

total 955
ratio 995/180= 5.3%

I noticed the majority of people deadlift more than squat and I was wondering what I'm missing out on.

Thank you

Comment #84 - Posted by: Dallas Wyciskalla at December 3, 2006 10:08 AM

sq 205
pr 105
dl 225


Comment #85 - Posted by: puma at December 3, 2006 10:17 AM

Age - 47
BW - 165
Squat - 255
Press - 155
Deadlift - 225 (Failed twice at 295, while my PR is 320. I'm disappointed.)
Total = 635

Comment #86 - Posted by: MikeT at December 3, 2006 10:18 AM

RE: #30


Yes, 3 attempts at each lift, following warm-ups.

However, if you can’t squat with your feet flat on the floor, DO NOT attempt a weighted max. You need to get the form down first.

There are lots of possible contributing factors for the problem you’re having. Foremost is probably insufficient strength in the glutes and hams, along with inexperience really engaging those muscles--rather than the quads--to do the work. (The old ”the brain doesn’t know what the butt does for a living” problem.) It takes a lot of “posterior chain” engagement to really ¬sit back into the squat--without dropping the chest down. Hamstring and mid-back flexibility are also likely factors.

The main remedy is just to keep working it, without compromising the heels-down requirement. But you have to really commit to working it. I don’t mean just throwing a few casual floppy air squats into your warm-up. You should be uncomfortable and working up a sweat from the body tension and effort and discomfort of the effort of slowly working into a squat. Do the “squat therapy” work described in the CFJ squat clinic article (issue 4). Do static holds. Do it seriously and do it religiously, and you will make progress.

If you haven’t already studied it, you *need* the Squat Clinic article from the Journal.

Issue #4 (which also has an article I like on “fast” food):

Just the squat clinic article:

Comment #87 - Posted by: carrie at December 3, 2006 10:32 AM


S: 175
P: 115
DL: 265

555# total.

Comment #88 - Posted by: jerryb at December 3, 2006 10:39 AM

BWT - 200
Squat - 385
Press - 135
Deadlift - 450
Total - 970

Comment #89 - Posted by: Evan at December 3, 2006 10:40 AM


Sqt: 225
Press: 135
Deadlft: 335
Total: 695

Comment #90 - Posted by: Jason P at December 3, 2006 10:47 AM


S: 175
P: 115
DL: 265

555# total.

Comment #91 - Posted by: jerryb at December 3, 2006 10:55 AM

age 27/6`4/240
sp 155
sq 335
dl 365
very dissappointed with the press and dl

Comment #92 - Posted by: ultra b at December 3, 2006 10:59 AM


Squat: 265#
Press: 105#
DL: 295#
Total: 665

Coming from one of those endurance backgrounds. Did biathlon and cross country/track throughout junior high and high school.
The press was a humbling experience, never realized how hard a standing press was.

Comment #93 - Posted by: David Vessey at December 3, 2006 11:00 AM

M/33/6'2"/185 lbs:

BS: 225
SP: 135
DL: 331

CFT: 691

Comment #94 - Posted by: Patrick B at December 3, 2006 11:00 AM

For anyone that is interested I figured out how to send the WOD to your cell phone. On your phone do a google search for crossfit pda and it takes you to the WOD and updates its self daily. Thought it might help out those of us with hectic schedules that don't get to log on in the early morning...

Comment #95 - Posted by: Ron Nading at December 3, 2006 11:02 AM

Do girls like squat butt?

Who cares, it helps my CF Total.

Comment #96 - Posted by: Mario Ramon at December 3, 2006 11:03 AM




Grip was limiting factor on the DL. Kind of suprised me, considering I've been working my grip doing pullups on 3" diameter bar. Can definitely see myself hitting 900 soon. Not too long ago, my squat max was 405, but I've really been focusing on going ass to ankles, and it's pretty much like starting over. I'm looking at getting 900 by March 4th, my 30th birthday.

Finished by doing Bench press, 3x7x225, and Afterburn cardio for 22mins.

Comment #97 - Posted by: JR at December 3, 2006 11:16 AM

SQ - 257 (pr)
PR - 137 (pr)
DL - 352 (pr)
Total - 746 (pr)

Comment #98 - Posted by: Alfie at December 3, 2006 11:18 AM

Squat: 215
OHPress: 135
Deadlift: 275

CF Total: 625

Comment #99 - Posted by: John Messano at December 3, 2006 11:23 AM

Atteneded the cross fit philly Oly WL Seminar. Many questions answered which lead to many more questions to answer and lots of work to do!

Great time. First time real snatch! Thanks Jason and Pam.

Comment #100 - Posted by: The Foose at December 3, 2006 11:24 AM

Is it just me, or were the deadlift rules cut short in the CFJ? The last thing I read is about close fitting shorts and the bottom position, and then there is nothing else? Am I going crazy, or is this the case?

Comment #101 - Posted by: JR at December 3, 2006 11:30 AM


8th Crossfit workout.

Sq 325
Press 150
DL 425

Comment #102 - Posted by: Jack S. at December 3, 2006 11:34 AM

34yo male, 219lbs
as rx'd

SP 195 (Power cleaned off platform)
SQ 435 (rock bottom, olympic style, pause)
DL 535 (used chalk)

Warmup and cooldown with 1500m row at 2:10/500m pace

Also worked up to max weight.

Comment #103 - Posted by: jorge at December 3, 2006 11:50 AM

34yo male, 219lbs
as rx'd

SP 195 (Power cleaned off platform)
SQ 435 (rock bottom, olympic style, pause)
DL 535 (used chalk)

Warmup and cooldown with 1500m row at 2:10/500m pace

Also worked up to max weight.

Comment #104 - Posted by: jorge at December 3, 2006 11:51 AM

going so skip this... back is still a little sore from Linda last week, but from previous workouts


SQ: 275
SP: 195
DL: 395

CFT: 865

Comment #105 - Posted by: dbones at December 3, 2006 11:52 AM

356 total
144 lbs bwt

Comment #106 - Posted by: OPT Mommy at December 3, 2006 11:52 AM


Sq 250 (PR)
PR 145 (PR)
DL 345


Comment #107 - Posted by: Maximus at December 3, 2006 11:52 AM

855 total (297 SQ/143 OP/415 DL)
163 lbs bwt

Comment #108 - Posted by: OPT at December 3, 2006 11:53 AM

#100 JR:

Looks like you're right. A last-minute layout change is the culprit. We'll make the fix in the archive version of the .pdf. (If you re-download it sometime tomorrow, you should be able to get the updated version).

The missing text is "Close-fitting shorts will allow the bottom position in the squat to be observed. Long pants are not permitted, and neither the shirt nor the shorts can have any supportive characteristics whatsoever. Singlets are not allowed."

Comment #109 - Posted by: Carrie at December 3, 2006 11:54 AM


Sqt 245
Pr 135
DL 315
Tot 695

Started feeling cautious having not lifted "heavy" before. Ended feeling "pumped up" and knowing that I've got lots of room for improvement. Next time I want to break 800.

Comment #110 - Posted by: Fred W. at December 3, 2006 11:54 AM



SQ 65
PR 52
DL 152


Comment #111 - Posted by: Maximus at December 3, 2006 11:55 AM

N: BW 113#
Squat: 165 (PR)
Press: 70
DL: 185 (PR)
CFT: 420
J: BW 165#
Squat: 285 (PR)
Press: 150
DL: 355 (ran out of weights...old PR 365)
CFT: 790
Everything shoeless, beltless, no chalk, standard grips and stance

Comment #112 - Posted by: Jeremy and Nicole at December 3, 2006 11:56 AM

S - 354#
SP - 138#
DL - 375#
Total 867
O.K. start as I'm just coming off a cold,
bw = 145#

Comment #113 - Posted by: AFT at December 3, 2006 11:57 AM

Even with the squat rules, I think it will be impossible to get an accurate "competition" due to people who power lift squat and people who olympic squat.

Comment #114 - Posted by: dave at December 3, 2006 12:01 PM

S - 245
SP - 155
DL - 315

Total = 715

Comment #115 - Posted by: JP at December 3, 2006 12:07 PM


SQ 335
Pr 165
DL 305

Tot 805

Comment #116 - Posted by: ZachR at December 3, 2006 12:16 PM

Bodyweight 175lbs

S - 260lbs
P - 140lbs
DL - 315lbs

Total: 715

Psyched about my squat--a PR--but very disappointed in my deadlift. Three weeks ago I pulled 350, but that was with wrist straps. My grip just totally failed when i attempted 325.

Comment #117 - Posted by: dammit at December 3, 2006 12:22 PM




Comment #118 - Posted by: Ryan at December 3, 2006 12:31 PM

SQ - 315
PR - 175
DL - 420

Total - 910

Should have gone heavier on the squats and deadlifts. Press needs a lot of work.

Comment #119 - Posted by: Luis M. at December 3, 2006 12:31 PM


DL-315 (PR)

Total 680

Coach and Rip Thank You for this!!!

Comment #120 - Posted by: George at December 3, 2006 12:33 PM

What benefit is there to do these without shoes?

Comment #121 - Posted by: t at December 3, 2006 12:37 PM

My question is regarding the squat. It is clear to me that Crossfit methods recommend to squat below parallel and to not go so deep that you would lose the curve of the lumbar vertebrae. Somebody please help me with determining where the bottom position of the squat should stop between those two positions. Thankyou

Comment #122 - Posted by: Rob in KC at December 3, 2006 12:44 PM

i'm no statistician, but would it make sense (for purposes of comparison across varying weight classes) to take each event score as a percentage of bodyweight, average those, and called it your strength rating?

Comment #123 - Posted by: dammit at December 3, 2006 12:45 PM

or even just dividing the total by bodyweight?

Comment #124 - Posted by: dammit at December 3, 2006 12:48 PM

L- Male, age: 12, BW: 160, Heigth: 5'8"
BS- 125 lb (PR)
SP- 50 lb
DL- 135 lb (PR)
Total- 310

N- Female, age: 14, BW: 140, Heigth: 5'6"
BS- 150 lb (PR)
SP- 50 lb
DL- 135 lb (PR)
Total- 335

K- Female, age: 37, BW: ?? but still losing, Heigth: 5'5"
BS- 155 (PR)
SP- 75 (PR)
DL- 195 (PR)
total- 425

I was really looking forward to this and enjoyed it thoughly. I'm glad that I took the few days off prior and I am feeling invigorated again. I knew my shoulder strength was poor but the ratio definitely shows how weak. Oh well, no where to go but up!
All lifts for all three of us were done beltless, shoeless, and gloveless. Normally I use gloves but not today. I did use chalk and reverse grip on the final set of DL's.
The CF journal is amazing this month!


Comment #125 - Posted by: jknl at December 3, 2006 12:51 PM

SQ: 265
PR: 115
DL: 325

CFT: 705

Comment #126 - Posted by: tjo at December 3, 2006 1:04 PM

Good job Kate and kids! Impressive:)

CFWUx2 w/ muscle up practice (finally got rings!)
BW 125

SQ 165 PR
PR 80 PR
DL 185 tied PR from last week
CFT 430

I'm happy with this...squat was a pr by 10lbs, tried for 175 and failed. Press was a pr by 15lbs, definitely couldn't have bettered it even with spotters, and DL confirmed my 1.5BW DL pr from last week. I feel a bit under the weather, but enjoyed the workout and chance to set benchmarks. Now if I could only get my .5BW snatch and .75BW clean...

Comment #127 - Posted by: Sarah at December 3, 2006 1:06 PM


Dead Lift...315


36 and 185

Comment #128 - Posted by: JT's Daddy at December 3, 2006 1:08 PM

Nicole ,
Nicole here(CrossFit Oakland), girl you are getting strong!

Comment #129 - Posted by: Nicole Okumu at December 3, 2006 1:19 PM

Squat = 80 kg. (not very far down)
Press = 30 kg. (pretty poor)
Dead lift = 90 kg. (all right form, but could have been better)

Comment #130 - Posted by: Christina Sklebar (Fraquelli) at December 3, 2006 1:45 PM


Squat: 125
DL: 155
SP: 55

CFT: 310

Wow, I feel week compared to most of you, looking forward to the next CFT already.

Comment #131 - Posted by: Aaron Jacob at December 3, 2006 1:47 PM

Hello everyone!

Was up all lastnight watching Roger Gracie's MMA debut so was tired but seemed to perform ok anyway.

"CrossFit Total"

Back squat, 1 rep 110kg (didn't go that low though as I'm tired felt ok though could have gone lower)
Shoulder Press, 1 rep (55kg realised I've never written my max rep down for this so this was ok)
Deadlift, 1 rep (115kg form was good on this and matched my PB so was happy).

London Crossfitter!

Comment #132 - Posted by: Lorenzo F at December 3, 2006 1:52 PM

49M, 6'3", 195
squat- 295
press- 145
dead lift- 335
total= 775
I went a little light in the squat to save something for the dead lift, but I was still 25 lbs off my pr at the end.

Comment #133 - Posted by: Paul Si at December 3, 2006 1:55 PM

bw 185

squat 275
press 125 (so weak today on this!)
deadlift 275

total 675

Comment #134 - Posted by: ml at December 3, 2006 1:56 PM

31M, 5'8, 179
squat 195
press 105
deadlift 175

CFT 475

Took things easy, this is my first crossfit workout. And my first workout in a long time.

Comment #135 - Posted by: TitanWrestler at December 3, 2006 2:14 PM

bw 190/m/33

Press: 125
DL: 308.75 - that's all the weight I have

Total: 678.75

Comment #136 - Posted by: Ron at December 3, 2006 2:15 PM

665 total
SQ 235
P 115
DL 315

45 y/o
158 BW

Comment #137 - Posted by: Trevor S at December 3, 2006 2:22 PM

age =46 weight=170
total 1005 lbs.

Comment #138 - Posted by: inpain at December 3, 2006 2:23 PM

26yo 200lbs

S: 355
P: 175 (pr)
DL: 445 (pr)

CFT: 975

next time i better break 1000

Comment #139 - Posted by: Greg at December 3, 2006 2:31 PM

BW: 195 Height: 6'4"
Shoulder Press-140
Total= 740

Had to 'make due' with the weight room at my fire hall, but this kind of WOD is best suited for that environment. I didn't push this one too hard as I was a little tentative about my energy levels and old injuries but I'm pretty sure that's pretty close to my absolute max.

Comment #140 - Posted by: gaucoin at December 3, 2006 2:31 PM

squat - 325 PR
press - 165 PR
Dlift - 405 PR
..................... CFT - 895

I am so pumped, finally have a benchmark!
thank you sooo much Coach Rip!!

your warm-ups kinda confused me at first but they were an awesome help. Never thought I could DL so much.

p.s. seeing the bar bend when I took the squat bar of the racks.. priceless
p.s.s. and the article on Deadlifts made everything so much easier, can't thank you enough

Comment #141 - Posted by: Anthony from Ottawa at December 3, 2006 2:32 PM

Squat: 195
Press: 105
Deadlift: 255

Total: 555

Threw in for fun:

Bench: 160
Pullups (hands out, kipping): 18 reps

19 y/o male, 155 pounds.

Comment #142 - Posted by: Brandon at December 3, 2006 2:34 PM

BW 61kg

SQ 110 kg
PR 55 kg
DL 150 kg

Total 315 kg

Comment #143 - Posted by: Carl at December 3, 2006 2:40 PM

M 50 178 69"
Squat 265
Press 130
DL 315
CFT 710

Comment #144 - Posted by: monroe at December 3, 2006 2:44 PM

did painstorm XX today 761 total!

very, very tough!

Comment #145 - Posted by: brent colson at December 3, 2006 2:45 PM

bw 195


Total: 595 lbs....could have gone heavier on Squat and Press, but did not want to hurt myself the first try!

warmed up with one round of barbara in 6:41, and finished with dragging a 35 lb plate down and back on a basketball floor in the pushup position. (These have a name but I am not sure what it is)

Feel good. Thanks coach!

Comment #146 - Posted by: layman at December 3, 2006 2:49 PM

Squat:200; press:95; DL:240. Total:535. Interesting new workout. Thanks, Coach Rip! BW(post -Thanksgiving and rest week):178, YOA:58

Comment #147 - Posted by: john wopat at December 3, 2006 2:51 PM

Squat 205
Press 105
DL 245
Total 555

Comment #148 - Posted by: EricU at December 3, 2006 2:53 PM

Squat- 220 (attempted 225, but didn't meet form)
Press- 145 (failed at 155)
Deadlift- 305 (PR)

CFT- 670

Comment #149 - Posted by: df404 at December 3, 2006 2:55 PM


Squat 290 PR
Press 165 PR
Deads 340 PR
CFT = 795
Barefoot & beltless throughout
You gotta love it when you exhaust your weight plate supply and have to lash your wife's dumbells to the bar to hit your ME in the dead :-)

Comment #150 - Posted by: Denver Sheepdog at December 3, 2006 3:00 PM

Total:620 weak!
First time going for max.

Comment #151 - Posted by: Denny M at December 3, 2006 3:16 PM

Nothing impressive:
35yo, 170lbs, 5'10"

Dead: 185
Squat: 265
Press: 125

Never did DL before seriously starting this 2.5 months ago.

Comment #152 - Posted by: Burt at December 3, 2006 3:18 PM


back squat 235#
shoulder press 155#
deadlift 285#

ran out of plates for deadlift, but seems very close to ME

Comment #153 - Posted by: LMD_matt at December 3, 2006 3:23 PM


Back Squat - 322#
Shoulder Press - 163#
Dead lift - 366#
Total - 851#

PR on BS & SP, Dropped in DL

Comment #154 - Posted by: Chrispy at December 3, 2006 3:26 PM

10 min ellip wu 15/15. warmed up for cft w/ just bar 10 reps all exercises.

bs = 245 w/ 135x5, 225x1, 245, 265 close, 255 ditto

p = 135 w/ 95x5, 115x3, 135, 155f, 145f, 135x1

dl = 405 w/ 135x5, 225x3, 315x1, 405

total = 785. 50 yr old male 182 lbs.

Comment #155 - Posted by: kevin o at December 3, 2006 3:33 PM

Regarding #114, "Even with the squat rules, I think it will be impossible to get an accurate "competition" due to people who power lift squat and people who olympic squat."

Why? What difference would it make in a competition where a person chooses to carry the bar?

#122 "My question is regarding the squat. It is clear to me that Crossfit methods recommend to squat below parallel and to not go so deep that you would lose the curve of the lumbar vertebrae. Somebody please help me with determining where the bottom position of the squat should stop between those two positions."

Stop somewhere below parallel but above the point at which your back unlocks. Or am I failing to understand your question?

#123, 124, see # 24.

Comment #156 - Posted by: Rippetoe at December 3, 2006 3:35 PM

bw: 198 age: 36 warm up: 15:00 of jump rope

back squat: 255

shoulder press: 115

dead lift: 315

total: 685

Comment #157 - Posted by: Damon at December 3, 2006 3:37 PM

Female/age 45/bwt 114
SQ: 210
Press: 105
D/L 235
Tot: 550

Disappointing, but it's a baseline, at least.

Comment #158 - Posted by: Lynne Pitts at December 3, 2006 3:37 PM

135 45 135
145 65 185
165 75 225
195 95 275
205 115 325
215 135FAILED 330

Comment #159 - Posted by: cripsR6 at December 3, 2006 3:38 PM

bwt 240 age 31
cfwux2rds 15reps of ohs,pushups,situps,back ext 10 reps of dips and 5 reps of dhpu
(also did wu sets of ea exercise)
bs-360 (pr)
sp-175 (pr)
total 1000 lbs

Comment #160 - Posted by: brian t at December 3, 2006 3:39 PM

bs warm-up 65x5,75x3,85x2,100x1,110x115x1,120(failed)
bs - 115lbs
sp warm-up
sp - 65lbs
dl warm-up
95x5,110x3,145(failed),135x1(so far below my pr, it is not even funny...sigh...
dl - 135lbs

Comment #161 - Posted by: Krista J. at December 3, 2006 3:40 PM

38 years old BWT 204

Back Squat 345 lbs
Press 205 lbs
Dead Lift 435 lbs

CFT 985 lbs

Comment #162 - Posted by: Blaze at December 3, 2006 3:42 PM


This was my 6th WOD. Today I discovered there is this thing called the "CF warmup". This looks like what my former workout looked like. The entire workout. In light of this new discovery and with Barbara & Pukie fresh in my mind I decided today that discretion is most assuredly the better part of valor and that I would try not to meet Pukie again today. Thus I attempted the CF warmup (got through everything execept pullups - came up short on those by about 9), then proceeded to train myself how to do squats properly and then on to a incline chest press workout. Why did I do the incline chess prest? Well because I thought todays WOD was to measure bench press. Then reading through the comments I said snottingly, "Man these weaklings are putting up some low #(*$ bench press numbers!" Then reality set in as my IQ momentarily cracked 60 and I realized it was shoulder press - not bench press. Maybe CF will grow my brain too.

Comment #163 - Posted by: CF68 at December 3, 2006 3:50 PM

SQ-235lbs could have done 245
PR-125lbs failed at 135
DL-245lbs failed at 265


Comment #164 - Posted by: lawman698 at December 3, 2006 4:14 PM


Back Squat 270
Deadlift 355
Shoulder Press 160


Comment #165 - Posted by: Jeff at December 3, 2006 4:17 PM

Male/Age 24/BWT 145 (ERRRRG)
Sq:250 (PR)
Pr:135 (junk)
Dl:305 (DL BAD, but I blame it on the car accident)
CFT: 690

Not too bad for a lightweight but watch out because when I'm back, fully recovered my deadlift is going to be 50lbs heavier... And my press well thats pathetic and should be at least bodyweight, time to start working on it...

Comment #166 - Posted by: Pierre Auge at December 3, 2006 4:18 PM

bw: 180

Squat - 225
Press - 115

Total = 525

Comment #167 - Posted by: Hale at December 3, 2006 4:19 PM



Comment #168 - Posted by: Matt H at December 3, 2006 4:20 PM


SQ 280
SP 130
DL 350

Total 760

Comment #169 - Posted by: Drew at December 3, 2006 4:24 PM

SQ 275
PR 155
DL 405
TTL 835

Comment #170 - Posted by: von-paul at December 3, 2006 4:25 PM



Comment #171 - Posted by: Tom N. at December 3, 2006 4:32 PM

bwt 153

SQ: 270
PR: 135
DL: 290
Total: 695

Comment #172 - Posted by: Steve N. at December 3, 2006 4:34 PM

Squat - 195
Press - 135
Dead Lift - 195

First time I've ever tried maxing out on these excercises.

The hardest part is getting the weight off the bar or ground.

Comment #173 - Posted by: Micah at December 3, 2006 4:35 PM

age =45 weight=241


total 1005 lbs.

Comment #174 - Posted by: Jeff R at December 3, 2006 4:38 PM

lil pipe- 17/165#
didnt have a squat rack so just did other too and put in what im quite confidant i could squat
SP-150 - did hard shoulder wo yesterday...

total- 710

Comment #175 - Posted by: PIPER at December 3, 2006 4:40 PM


Squat: 260
Press: 145
Dead Lift: 365
Total: 770

I'm so happy to have a baseline to work from. Thank you Coach Rip!

Comment #176 - Posted by: Brian V at December 3, 2006 4:45 PM

60, bwt 280. Coach Rippetoe has the right idea-"If you don't have a damn good idea of what you can do for a heavy triple,you don't need to be doing a CrossFit Total yet". Since I don't have a clue, I opted for cardio--about 3-mile speed walk in 55 minutes.

Comment #177 - Posted by: peejay2 at December 3, 2006 4:52 PM

DL 220
BS 205

CFT 560 (M/ 48YRS bw 225)


Comment #178 - Posted by: Hooger at December 3, 2006 5:00 PM

Modified Crossfit Total
Front Squat: 205(Don't have racks so no back squats, knee is still acting up so I didn't push it.)
Press: 175
Dead Lift: 375(Ran out of weight, need more plates.)
Total: 755

Comment #179 - Posted by: chris l at December 3, 2006 5:06 PM

Can't wait to CFT, Painstorm today a dissapointing 638.

Comment #180 - Posted by: dan Colson at December 3, 2006 5:09 PM

Squat - 255
press - 135
DL - 300 (ran out of weight. Maybe Santa will solve that!)

The press was easy at 135 so I tried 155 and failed. Then I tried 145 and failed. So I called it a day.

I'm not concerned about how tall, heavy, strong or old I am in comparison to other CrossFitters. I'm here to study the lifts, keep track of my results, work hard, eat right and encourage others to do the same. I keep it simple.

I'm a few days late in celebrating but Happy 1 year CrossFit birthday to me (Nov 30, 2005). That workout nearly killed me. I would like another shot at it. I remember sitting with my head between my knees after 19 minutes and two rounds thinking "This should be easy, what's wrong with me?"

Comment #181 - Posted by: Chris and Julie Jordan at December 3, 2006 5:14 PM

bw: 186

Squat - 335# (pr)
Press - 175#
DL - 405# (pr)
Total = 915

Comment #182 - Posted by: Rick510 at December 3, 2006 5:25 PM

Instead of telling me I missed the point how about telling me what you see as the point? Then we can have a rational discussion as to whether or not I agree if that was the point. Obviously, I don't. And my point is composed of material other than the posts above mine - please, re-read my post.

#37, bingo:
I've always made it a point to state that scaling or sub-ing is, obviously, appropriate where safety is a concern - including injury or lack of capability. Such as when a person doesn't run a 10k because they are incapable, building up to it, etc. However, when that person runs a 5k because their 10k times are too long or decides to row a 10k because a 10k run sucks then that person is cheating themselves and shouldn't be placated. I can row a 10k in 45 min. My 10k run is 20 min longer. I do not get the same benefit if I sub.

To summarize my position again, I don't agree with scaling as a method of "evening out" the WODs. The WOD is the WOD. As evidenced by multiple sites and workouts, when a WOD is supposed to be scaled it is written as such. And if it isn't written that way it isn't supposed to be scaled. The score stands as the score for the unscaled WOD. The fact is that some people are stronger than you. Some are faster. You can't scale a marathon. Your 4 hour time still stands next to someone else's 2:30 time. Be ok with it... or train that much harder.

Comment #183 - Posted by: Kevin gp at December 3, 2006 5:32 PM


Squat: 325 (185-5, 195-3, 215, 225, 275, 315)
Press: 150 (115-5, 135-3, 145, 155f, 155f, 150)
DL: 350 (225-5, 275, 295, 325, 335, 295, 350)

Total: 825

I think I can make my biggest addition to this via increasing my press and also my DL. I'm still a little scared of the DL.

Comment #184 - Posted by: Kevin gp at December 3, 2006 5:36 PM

bw = #165

squat = #340
press = #190
dl = #340
total = #870

really like the cfj article and the workout...thanks coach rip!

Comment #185 - Posted by: RandyG at December 3, 2006 5:38 PM

BW 145#

Squat = 205#
Press = 130#
DL = 285#

Total = 620#

Comment #186 - Posted by: Shawn B. at December 3, 2006 5:42 PM

BW 185 lb
Squat 240 lb
Press 135 lb
Dead Lift 355 lb

Comment #187 - Posted by: Al at December 3, 2006 5:43 PM


Strength has nothing to do with how much you weigh. If you wanted to call it your strength to weight ratio then that would, at least, be correct - but not very useful.

If you have to push a car does it matter how much you weigh? If you have to carry scuba bottles from one place to another does it matter how much you weigh? Groceries? An unconscious person? A dresser?

Comment #188 - Posted by: Kevin gp at December 3, 2006 5:46 PM

Bwt: 135

Squat: 315 felt strong(went for 340 p.r. but failed)
Press: 135
Deadlift: 315

Total: 765

Comment #189 - Posted by: Speal at December 3, 2006 6:08 PM

BW 194#
SQ 310# (PR)
PR 145#
DL 446# (PR)
CFT 901#

Excited about the squat and dead pr's but my press was pretty disappointing. Did 155x3 last month, but that wouldn't even budge today.

Comment #190 - Posted by: davej at December 3, 2006 6:10 PM

bw: 170

sq: 295
pr: 135
dl: 295
cft: 725

all PBs, need to work on the dl

Comment #191 - Posted by: Conor - CrossFit Dartmouth at December 3, 2006 6:16 PM


total - 670

Comment #192 - Posted by: John at December 3, 2006 6:23 PM

28 yrs old, 210# bw

275# squat (PR)
135# press
345# deadlift (PR)
755 total

did "pushin up daisies" yesterday, which was tabata intervals of pushups, shoulder press, push press, so my shoulder press today was not so good. I've also done 5 reps of 315 deadlift before, so I don't know what happened there, but i've never done a one rep max, so I guess that's a start (plus, i usually don't do squats and deadlifts on the same day). Overall, I was pretty happy. I held the crossfit oakland squat record for about an hour before franklin came in and banged out 300#. good job Franklin.

Comment #193 - Posted by: Jonathan at December 3, 2006 6:25 PM

Adrienne - SQ 45
SP 85
DL 225
total = 355
BW 180
never attempted squats before, has flexibility issues making it hard to get past parallel so just worked on keeping proper form and going as low as possible

Adam - SQ 275
SP 135
DL 375pr (350 old pr)
Total = 785
BW 150
a little disappointed with the SP as I got 150 a few weeks ago but other then that it went well w/ pr in DL

Comment #194 - Posted by: Adam DV at December 3, 2006 6:26 PM

36 BW 190

squat 315
press 135
DL 345
total 795

FRAN 3:38

Comment #195 - Posted by: JackM at December 3, 2006 6:32 PM

Kevin #183

Thanks for your thoughts. My comments on scaling were restricted to strength-centric WOD's and do not apply to WOD's that do not involve a strength move such as a clean or DL. I apologize if I was not clear enough in this regard. An RX'd WOD such as a 10K is accessible to all, given that one has a sufficient amount of time to dedicate to performing the task. The CFT and my thoughts on how it might be used in order to assist CF'ers in choosing a scaled weight for a particular WOD, as well as how it might be used to allow a comparison of the relative exercise value of a particular work-out, was restricted to WOD's in which an individual may be unable to safely complete the work-out in a reasonable amount of time and was interested in scaling the weights requested. I hope that my posts #13 and #37 are now more representative of my thoughts given this opportunity to clarify.


Comment #196 - Posted by: bingo at December 3, 2006 6:37 PM

32F BW:112
Squat: 105
Press: 60
DL: 185

total: 350

I've been following CF over a year, but never post. I figued since this was kinda like a "test" I would post my results.

Comment #197 - Posted by: DSE at December 3, 2006 6:38 PM

31/ 186

squat 275 (put 300 on the bar, decided against it)

press 160 (legs remained rigid)
failed at 185

dl 315 (failed at 325)

total 750

Comment #198 - Posted by: Jross at December 3, 2006 6:42 PM

back squats-5x225;3x275;1x315x3 sets.
deadlifts-same as squats.
shoulder press-5x65,3x85;1x115;1x135;1x145.

Comment #199 - Posted by: Reebals at December 3, 2006 6:42 PM

Coach Ripetoe or others
I guess what I am saying is when squatting, for me and my workout partners, there is a range between a hair below parallel to the lower point of where one loses the curve of the lumbar spine. That range probably could vary from one to eight inches??? Is the goal to go as deep as possible (the point before losing lumbar arch, a hair below parallel, or the most comfortable spot in between.

Comment #200 - Posted by: Rob in KC at December 3, 2006 6:48 PM

Squat = 385
Deadlift = 395
Press = 155

Total = 935

Comment #201 - Posted by: DrEric at December 3, 2006 6:48 PM

BW: 170

squat: 315
press: 175
dl: 345

i knew i was gonna be sucking. Havent ate good in 2 days cuz on mission.


Comment #202 - Posted by: BrianM at December 3, 2006 6:49 PM

Didn't do the CFT today, as it didn't fit in. But will soon.
Set a new pr on the Power clean with 270lbs.
Also did multiple singles with 260 and 265.


Comment #203 - Posted by: Steven Stackpole at December 3, 2006 6:51 PM

Rob in KC #200,
Assuming your question pertains to the squat in the CFT workout, you just have to break parallel for it to count. Per the rules in the article.

Comment #204 - Posted by: Andy Shirley at December 3, 2006 7:01 PM


respectfully, i disagree. strength-to-weight ratio is in fact extremely useful and ultimately important in terms of bio-functionality, life, athletics, wellness you name it. sure power is important too.

in endurance, stamina, speed, agility, balance accuracy, scaling obstacles doesn't strength-to-weight ratio play a huge role? or is it that my view skewed cause i weight in at #165...maybe that's it;)

Comment #205 - Posted by: RandyG at December 3, 2006 7:02 PM

#183 Kevin gp: You are right on the money. I have read the comments regarding scaling for several hours now, and it seems to me that lots of people are missing the point. The CFT is not a scaling tool. It is a measure of absolute function strength. If your CFT is low at a low bodyweight, this is not an excuse to stay with lighter than RX weights for the WOD. Get stronger and the WOD gets faster/better, and you'll be better able to do the WOD as RXed. Staying with below-RX weights, scaling everything down and improving your times there is NOT the idea.

This is the point: CrossFit, the WHOLE of CrossFit, works better if you get stronger than you are now , and the CFT is your marker. Coach has talked quite a bit recently about work capacity/power output; if your absolute strength goes up, even at the same conditioning level, your work capacity goes up too. This may mean you need to gain muscular bodyweight to do it. If it does, do so. If you gain twenty pounds and your running times stay the same, your work capacity has improved; if you gain twenty pounds and your pullups stay the same, ditto. If you gain muscular bodyweight and strength, your CFT will go up, all the "girls" will get better, and you'll look better in your clothes, thank god.

It may also mean that you need to tighten up your diet and lose bodyfat as your strength goes up, in order than your strength/bodyweight ratio improves. Honestly assess your situation and do what is necessary for improved performance.

Comment #206 - Posted by: Rippetoe at December 3, 2006 7:13 PM

bingo & kevin gp,
though both of you have been mostly productive in your discussions, I think you should simplify your thinking and not dig yourselves into a deep semantic hole.

Its no more complicated than this:
The CFT tells you where you are. Get stronger! This will make you more capable of moving moderate weights at greater speed. I weigh 145lbs at 5'5" and there isn't a WOD I can't do as prescribed. Kelly Moore weighs less than I at twice my age and kicks my butt. The point is not about scaling necessarily, its about giving you a reason to improve your strength under a competitive blanket so you don't have to scale!

Unless your total is 2500lbs at which point I would recon you aren't very good at anything else, and this would defeat the entire point!

Get stronger, Run more, Run less, Go hard, Go fast, Go slow, Jump, kick, swim, swing, dodge, duck, dip, dive & dodge! Whatever!!

Nike has one of the best slogans ever, JUST DO IT!

I stopped posting as often as I used to not because I dislike sharing opinions but because I realized that what matters is that Greg Amundson at 200+lbs is more fit than I am! As much as I like the guy, this fact erks me! Kelly Moore at 115~lbs is also more fit than I am!


Thats the point, the drive is to drive us to become more fit. Fight for it, compete, WIN!

Comment #207 - Posted by: Pierre Auge at December 3, 2006 7:20 PM

Age 50/BW 240#
Squat - 255
Press - 125
DL - 325
Total - 705

Comment #208 - Posted by: stan k at December 3, 2006 7:23 PM

geeze you beat me!!!

Comment #209 - Posted by: Pierre Auge at December 3, 2006 7:23 PM

Must be the extra bodyweight you're carrying! Helps you type faster.

Comment #210 - Posted by: Pierre Auge at December 3, 2006 7:24 PM

My question regarding the squat is not just for testing purposes. I want to know what the ultimate goal is? I have dropped the wt attempted in the recent back squat and OH squat workouts in an attempt to perfect technique. I personally have a "range" between just below parallel and the lowest point before losing lumbar arch. I am trying to identify a consistant depth below parallel and do not know if just below parallel is the goal or if the goal is to get as low as you can without losing the lumbar arch. Somebody please clarify. Thanks

Comment #211 - Posted by: Rob in KC at December 3, 2006 7:28 PM

The goal is to do as much weight as you can below parallel with a lumbar arch. Hope this helps.

Comment #212 - Posted by: Rippetoe at December 3, 2006 7:32 PM

Pierre: Grow, dammit.


Comment #213 - Posted by: Rippetoe at December 3, 2006 7:33 PM

Rob in KC,
As low as flexibility will allow.

Do more squats, your legs will get bigger and the bigger your legs the less depth you will have..

Thats my trick you see!

Comment #214 - Posted by: Pierre Auge at December 3, 2006 7:34 PM

My squat keeps going up and I eat like a horse but I just wont get any bigger. I'm a strange little frenchman I can't help it!

Comment #215 - Posted by: Pierre Auge at December 3, 2006 7:38 PM

Robb Wolf figures if I stop getting run over by cars it might help my mass gaining issues!

What do you think?

Comment #216 - Posted by: Pierre Auge at December 3, 2006 7:51 PM

Thanks for following up. That answered my question. I apprreciate the knowledge you have been sharing. Rob in KC

Comment #217 - Posted by: Rob in KC at December 3, 2006 7:53 PM

Sure Rob. Glad to have a forum for my $.02

But Pierre does not inspire fear amongst cars at his present bodyweight. Do you have access to enough food in Canada, or has the rationing tightened?

Comment #218 - Posted by: Rippetoe at December 3, 2006 8:05 PM


Thank you for the confirmation that I understand the point here. If I didn't understand the point it wouldn't actually matter to me - functional strength and fitness are my goals, they don't have to be anyone else's. But if I was off the mark I would shut up.


As someone that has an undergrad degree in philosphy and is also a pedant, all arguments are semantics. But as I said, I admit to being a pedant.

#205, RandyG:
(this is probably where Pierre saw this getting semantic...)
strength to weight ratio will have an affect on your performance but it is not an effective measure of functional strength. You can get better at some exercises (like pullups or running) in two ways - get stronger or lose weight. Some exercises can only be improved by getting stronger i.e dead lift. The trick, as I see it, is to figure out what methods benefit you most. As a soldier, losing weight is only of moderate benefit as the load you usually carry will make a weight loss of 10 lbs only marginally beneficial. A gymnast would benefit tremendously from the loss of weight. A fireman losing weight benefits almost not at all. Moving a fallen I-beam is not helped by being light. Crossfit, as I've come to understand it, is an attempt at splitting the difference.

As a measure versus others' strength to weight ratio is useless because a big guy that can out lift you and out run you is a better athlete no matter how you slice it. And he is the guy I want on my team no matter how good your strength to weight ratio. There's a reason that football stats don't include strength to weight but they do include the power clean and 400m times.

Comment #219 - Posted by: kevin gp at December 3, 2006 8:05 PM

Bw 180

Squat 275+
Deadlift 395+
Push Press 185
Bench 310

Comment #220 - Posted by: Tony Bolerjack at December 3, 2006 8:09 PM

kevin gp,
spot on! But since you're going there semantically speaking, strength to weight ratio is of matter when the excess carried leads to an unhealthy excess and though that should go without saying some might not figure it. We don't want big guys without strength.

And while I am a lightweight, when I've been put into action with the heavier weights I've never had a complaint that I couldn't hold my own... But that is neither here nor there. I'm leaving it at that.

surprisingly I consume something between 5500-6000 calories a day and have been doing so since October. I lost weight last week, and we think its trauma related. I also saw a doc yesterday who confirmed I had a mild case of Rhabdo. BUT I'M OK!!! I weighed in at a huge 152lbs last week but sadly that was reduced to 145 as of yesterday...

I'm sad..... All that food and all those squats for NOTHING, GOD!

Comment #221 - Posted by: Pierre Auge at December 3, 2006 8:16 PM

Dead: 315 (Coulda gone heavier but no chalk and very smooth knurling on bar)
Squat: 265
Press: 135

Comment #222 - Posted by: Andrew B at December 3, 2006 8:19 PM

I'll have to wait until I can get back to a gym with adequate weights for this - what I have at home isn't enough [yet]. So..

Ben (age 7) and I did our own collaborative workout:

Ben: Row 500m, run/walk .4 miles, then 21 each of pullups, knees-to-chest on Captains chair, squats, and dips, row 300m, talk to mom, .4 miles on scooter, row 200m, talk to mom, .4 miles on scooter

Me: 3 rounds of 500m row, .4mile run, with [21, 15,9] of the set: jumping pullups, knees-to-chest on Captains chair, box jumps, good-mornings [25 lb db] and bench dips. Felt pretty good after that, so added [21,15,9] of push-press - 15lb per hand, flyes- 15lb per hand, pullovers - 15 lb db and lat-pulldowns - #4 on my old [looking for a new home as I rarely use it anymore] Parabody system.

Comment #223 - Posted by: cynthiaj at December 3, 2006 8:34 PM

yes, agreed it is semantics on the functional strength vs. power-to-weight ratio, but nonetheless ask yourself this...

if you had to pick a single team-mate to compliment your team in the "game of life" (competition, speed, power, combat, endurance etc.), knowing nothing else other than their weight and their crossfit total score. are you going to pick:

athlete #1 310 pounds with a score of 1025

athlete #2 190 pounds with a score of 1000

Comment #224 - Posted by: RandyG at December 3, 2006 9:01 PM

F/29/BW 138 pds.

BS - 110 pds.
SP - 75 pds.
DL - 145 pds.
CFT - 330

Comment #225 - Posted by: Tena Trefz at December 3, 2006 9:01 PM

#224 is an interesting observation. But it misses the point. The CFT is a measurement of a single - albeit very important - parameter. It does not measure speed, power, or endurance, even though the parameter it does measure, absolute functional strength, is pivotal in the development of the others. Basically, there is no such thing as "strong enough".

And that is where this conversation has really been heading. Here is the bottom line: if you improve your strength, you improve all the other parameters that are influenced by strength, which is all of them. The same cannot be said for endurance.

You are essentially stuck with the nervous system you have, but your muscles can grow. Neuromuscular function has actually a limited capacity for improvement, which is why it is not possible to turn a 10" vertical jump into a 30" vertical jump, or even a 20". Muscular growth has a much, much greater capacity for improvement: you can turn a 150 lb. squat into a 500 lb. squat.

Scaling an effort to your particular ability is not a terribly functional thing to do. After all, if a tree falls on your wife, poor thing, the tree weighs what it weighs, and if you cannot move it the tree doesn't care, although she will. I'll bet that the 310 lb. guy can move it easier than the 190 lb. guy even though their book strengths are apparently close. There are circumstances in which a higher bodymass is a good thing to have, even though that mass might not be as strong "pound for pound". Who wins a fight between 125 lb. Bruce Lee and Chuck Liddell? Or between a 125 lb. Chuck Liddell and a 205 lb. Chuck Liddell? Or between Bruce Lee and Benedikt Magnusson (who may or may not be a trained fighter)?

I know where my money goes. And I'd rather have it be said about me that "Rippetoe is strong" than "Rippetoe is strong, for his size" (neither being true anymore). A good 800 meter time is wonderful, but today we are talking about strength.

Comment #226 - Posted by: Rippetoe at December 3, 2006 9:45 PM

31 yo, bbw @220

squat - 300 (pr)
press - 155 (pr)
deadlift - 355 (pr)

CFT = 810

funny thing is, i felt like i could have put another 10-20 lbs. on squat, and another 30-40 lbs on deadlift. But i've only been crossfitting for 7 weeks, and i didn't want to hurt myself trying to do too, the rules said you get three attempts, so i just went with that instead of saying "wait, I know i can do a litte bit more". before today, most i ever squatted was 260, and that was the WOD a few days back....i'm happy with my score, and I look forward to the next time we test for it again....
"consiguete on poco, y dale de nuevo!"

Comment #227 - Posted by: j-seal at December 3, 2006 10:09 PM


Squat - 260lb
Press - 150lb
Deadlift - 345lb

CFT - 755lb

Good form for everything. Expected to lift more in the press but no motion from the hips or legs.

Comment #228 - Posted by: LMD_Mike at December 3, 2006 10:11 PM

forgot to mention....on my second and third deadlifts (315 and 355) i felt fine on the lift, and fine putting the weight down, but felt light headed about 2 seconds after i put the weight down and stepped away...almost like a delayed just stood still and and took a deep breath, and the feeling went away...didnt happen on the other lifts....i know i was breathing well throughout....any body got any thoughts on this? Thanks!

Comment #229 - Posted by: j-seal at December 3, 2006 10:24 PM


press: 154 failed 165
squat: 320 failed 330
dl : 353 failed 363

CFT :848

Comment #230 - Posted by: paul arestan at December 3, 2006 11:40 PM

Squat 75 kg (PR)
Press 50 kg (PR)
DL 110 kg
Total 235 kg

Comment #231 - Posted by: Dan MacDougald at December 4, 2006 1:16 AM

BW 70kg
Squat 102.5kg
Military Press 52.5kg
DeadLift 150kg
CFT = 305kg

Comment #232 - Posted by: Adc (CrossFitSydney) at December 4, 2006 1:37 AM

I realised I miscalculated the weight for my squat. I was 5kg off. It turns out I'm even weaker! So this is my new CFT:


SQ: 75kg
Press: 45kg
DL: 110kg

CFT: 230kg

Comment #233 - Posted by: mrjling at December 4, 2006 1:59 AM

Wed., Nov. 29th was my first crossfit work out. What a humbling experience this week has been! I have been strength training for over 15 years, and have thought of myself as fit. Clearly though, not "CrossFit" fit, yet...

Love the website, forum, methodology, etc. Look forward to improving in the future.

Yesterday's WOD was more along the lines of what I have been accustomed too.

M/33/225 lbs

Back Squat: 515 lbs
Press: 205 lbs
Dead Lift: 530 lbs (shrug/trap bar)

CFT: 1250 lb

Comment #234 - Posted by: ajchenevey at December 4, 2006 2:22 AM

Kevin, Rip, and Pierre:

For the record I understand that the CFT is a measure of strength. I certainly understand that mine is woefully low and needs to go up! My intellectual exercise above was simply thinking about how else to use that particular tool in met-con work-outs. As the creator of the tool, Coach Rip, you are the ultimate arbiter of its application. My goal has been, and will contiue to be, moving toward as Rx'd status on all WOD's, a goal which was not affected by my mental m@$^&%*#%!@n above.

Thanks for the spirited conversation.


Comment #235 - Posted by: bingo at December 4, 2006 3:54 AM

#226 Rip

Let me play devil's advocate....

What if your wife, poor thing, is pinned under the tree 800 meters away and how fast you get there determines if she lives or dies? Who do you pick then?

Comment #236 - Posted by: JR at December 4, 2006 4:00 AM

275 squat
135 press
325 dead

Might have been able to go a bit heavier, but decided not to push it.

Comment #237 - Posted by: Owen at December 4, 2006 4:25 AM

Squat - 365 lb.
Press - 195 lb.
DL - 365 lb.

Total = 925 lb.

Comment #238 - Posted by: DC Steve at December 4, 2006 5:28 AM

#236 JR,
Well, if you can't pick it up when you get there, at least you can hold your wife's hand as she dies, poor thing.

Just playing the devil's advocate to your devil's advocate.

Comment #239 - Posted by: Andy Shirley at December 4, 2006 5:42 AM


Squat: 225# (pr)
Press: 95# (limited by pain due to tendinitis)
Dead: 245#
Total: 565#

One of those relative weaklings coming from an endurance background. While not earth shattering, my improvements in all of these lifts have been significant over the past year. CFT might have been a little higher if not for rushing DL's at the end to finish before the gym closed. Also, I expected higher single rep max's based on 3 and 5 rep maxes in BS and DL.

Comment #240 - Posted by: ScottH at December 4, 2006 5:44 AM

Squat 345
Press 185
Dead 360
total 890
No PRs in any of the lifts, although I think press tied a prior PR.

Comment #241 - Posted by: craigv bwt 185 at December 4, 2006 6:23 AM

Squat: 305(pr +10)
Press: 165 (pr +20)
Dead: 405 (pr +20)
total: 875

Comment #242 - Posted by: Rob S at December 4, 2006 6:33 AM

BW = 140 lbs.

Back Squat: 295 lbs.
Shoulder Press:150 lbs.
Deadlift: 345 lbs.

Total: 790 lbs.

Comment #243 - Posted by: Huff at December 4, 2006 7:08 AM

BW 185

BS 245
SP 125
DL 325
Total 695

Comment #244 - Posted by: Travis_r at December 4, 2006 8:02 AM


Squat: 205 (PR + 20)
Press: 135
DLift: 195 (PR + 10)

Total: 535

Comment #245 - Posted by: Nixican at December 4, 2006 8:03 AM


Squat: 140
Press: 70
Deadlift: 175

All PR's!

Comment #246 - Posted by: SueAnne at December 4, 2006 8:13 AM

Age 40
weight 230
Squat: 215lbs, Press:125 lbs, Deadlift 205lbs

Comment #247 - Posted by: Mac at December 4, 2006 8:23 AM

BS 205#pr, Spress 120 pr, DL 255 pr CFT=580 BWT=205
Pullups/Dips 6,6,5,4,3 total 24 each, first double 6

Comment #248 - Posted by: James N at December 4, 2006 8:28 AM

CFWU x 3 as RX
Squat: 265 x 3
Press: 165 x 1
Deadlift: 295 x 3
Total: 725

Comment #249 - Posted by: Patrick at December 4, 2006 8:40 AM

bs 170 pr
press 85 pr
dl 230 pr
CF Total= 485
BW: 120

Comment #250 - Posted by: Sue Ady at December 4, 2006 8:42 AM

Squat: 275
Shoulder Press: 135
Deadlift: 300

Comment #251 - Posted by: Jim B at December 4, 2006 8:47 AM

Subbed 45 min soccer, because soccer is why I started doing CrossFit. I had some pretty bad tendonitis from overplaying after not having played for a few years, so after the seasons ended. I stopped playing, finally, and started trying to strengthen my legs and the rest of myself through CrossFit. So far, I am trying to limit myself to 45 minutes on the pitch to minimize any potential damage. I would like to attempt the CrossFit Total at some point. At first, power and oly lifts seemed a little daunting, as I had never done them before, save the bench press, yet now after a few months on the program, I actually thought I looked forward to these sorts of lifts yesterday.

In any case soccer went well, a bit of soreness in my right achilles, and got banged in the calf, however, no symptoms of tendonitis in my knees, so that's progress.

Comment #252 - Posted by: Arana at December 4, 2006 8:49 AM


squat: 335
press: 190
dead: 425

cft = 950

Comment #253 - Posted by: dmarsh at December 4, 2006 8:50 AM


Comment #254 - Posted by: jim at December 4, 2006 9:19 AM


Missed--too many people in gym.

Comment #255 - Posted by: Jeremy C. Barr at December 4, 2006 9:38 AM

M/27/194# 69"

Squat - 315 tried 320 and missed
Shoulder Press - 165 tried 175 and missed
deadlift - 385 - PR in the last 4 years

CF total - 865

Nothing other than my wrestling shoes, clothes and ipod (I know I know...but my gym plays fox news all day long!)

Comment #256 - Posted by: Allen Y at December 4, 2006 9:38 AM


For both the 800 meters and lifting the tree, you gotta factor in the adrenalin!

Comment #257 - Posted by: Mark Konen at December 4, 2006 9:42 AM

Great Idea!!
bwt: 206
age: 42
ht: 5'9"

Squat: 265
Press: 145
Deadlift: 345
CFT: 755

Left a little in the tank for each one, good range of motion on all lifts. First time doing heavy squats, felt good.

Comment #258 - Posted by: Bob Cornute at December 4, 2006 9:44 AM

Er, above response is to #236. Andy @ #239, you're morbid, but I guess we all know people who may not make that run at all!

Comment #259 - Posted by: Mark Konen at December 4, 2006 9:46 AM

BW = 235#
Squat: Att1: 315, Att2: 335, Att3: 355
Max: 355#
Could have gone a bit higher i think. next time

Overhead press: Att1: 155, Att2: 175, Att3: 185 fail
Max: 175# Kind of dissapointed since I can pushpress 235#

Deadlift: Att1 405, Att2: 425, Att3: 450
Max: 450#
Could have gone a bit higher next time.

CF Total: 980#
going to try and break 1000 next time.

Comment #260 - Posted by: Drew at December 4, 2006 10:37 AM

BW 220

Squat 290, 305, done no spotter
Press 145, 160, 175
DL 365 started to high

CFT 845

Comment #261 - Posted by: *************TJ************** at December 4, 2006 11:48 AM

squat - 255
press - 115
deadlift - 275

total -645lbs

lots of room to improve.

Comment #262 - Posted by: rob at December 4, 2006 12:29 PM




Comment #263 - Posted by: hunter at December 4, 2006 2:22 PM

Squat 320
Press 145, started too high, think I can do more.
deadlift 355

CFT- 820

Comment #264 - Posted by: Steve H at December 4, 2006 2:27 PM

bw 160 age 16

squat: 250#-pr
shoulder press: 105#-tied pr
deadlift: 285#-pr

total lbs:640

Comment #265 - Posted by: Chris S at December 4, 2006 3:34 PM

age 17

Comment #266 - Posted by: Chris S at December 4, 2006 3:35 PM

cfwu x 2 -pu's/dips
run1200m 9reps-pullups/thrustr70lb/bench145lb/ringdips
run800m 15reps- pullups/thrustr70lb/bench145/ringdips
run400m 21reps pullups/thrustr70lb/bench145/ringdip
58:04 tryin to fit max wod in available time
got my climbing rope today-work sucks but I can't figure out how to stop eating ;-) xfit is for me!

Comment #267 - Posted by: Lou_D at December 4, 2006 4:07 PM

I've been doing my own thing for a while, but I saw this and had to do it. I'm out of shape for me, but did better than I thought I would. I just wanted to hit 1,000. I had gas left, which I'm saving for the time being. I'll have to gun for 1,100. This is an excellent idea.

BS: 385
SP: 190
DL: 455

Total: 1030

As far as my bodyweight, I've never posted it on bodyweight workouts, so I'm not posting it here.

Comment #268 - Posted by: barry cooper at December 4, 2006 4:18 PM

BS 275
SP 165
DL 295
Total: 735

Comment #269 - Posted by: TJ at December 4, 2006 5:02 PM

DL 375
BS 305
SP 135

Thank you Coach and Coach Rip.

Comment #270 - Posted by: steve hb at December 4, 2006 5:25 PM

Up to #75 on shoulder press
Up to #145 on deadlift

Comment #271 - Posted by: Norma at December 4, 2006 5:31 PM

45 yrs, 172BW

CrossFit Test showed me what I already knew: that I am pitiful at the Squats.

Back Squat: 205 (PR)
DL: 245 (PR)
Push Press: 115

Good baseline measurment and I will look to make some major improvements in SQUAT weight since everyone else has much greater Squat weight than Deadlift. Too many years as a long distance runner.

Comment #272 - Posted by: Bill Cattley at December 4, 2006 6:11 PM

Paul and Andy:
Squat: 195
Press: 115
DL: 285
TOTAL: 595

Squat: 133
Press: 63
DL: 173
TOTAL: 369

Comment #273 - Posted by: paulf at December 4, 2006 6:12 PM

44, 5'11", 202lbs
shoulder press/120lbs
cft: 680lbs

Comment #274 - Posted by: hammy at December 4, 2006 6:44 PM

Jake: Felt great today...thanks to mona vie!!!
Age: 26

Squat: 385 (missed 405)
Press: 205 (probably could have gone higher, but time was running out)
Dead Lift: 425

CFT: 1015

Roger: Also felt great due to mona vie!
Age: 30
BW: 170

Squat: 385 (missed 405)
Press: 205
Deadlift: 315

CFT: 905 (will get to 1000 lbs. next time)

Comment #275 - Posted by: Jake at December 4, 2006 6:53 PM

Shooting for 1000 but missed (those 10ks kill me)

Squat: 375
Press: 165
Dead: 415

total: 955

I'll get it next time!

Comment #276 - Posted by: a noble at December 4, 2006 7:01 PM

Did this at Mike's Gym on 12/4.

Back Squat - 374 lbs (170 kg, IIRC) PR!
Press - 165 lbs (I think I used a little hip drive on 80 kg, so subtract 5 kg, as I was good on 70 kg, so I'm calling it 75.)
DL - 385 (175 kg). PR!

CF Total - 924
190 lb, 37 yom. I won't bother with ratios in light of the points made above. It is what it is.

Comment #277 - Posted by: Dale Saran at December 4, 2006 9:25 PM

Back Squat 235
Shoulder Press (had to clean due to lack of squat rack) 115
Dead Lift 305

Total 655

Comment #278 - Posted by: Z Barrow at December 4, 2006 10:20 PM

Finally got around to this one.

BS 295lbs, lost concentration at 315lbs. old pr 305lbs
Press 155, 1st tie doing this, so a PR
DL 355lbs, New PR! old 315

Crossfit Total: 805lbs

Comment #279 - Posted by: Brett_nyc at December 5, 2006 7:05 AM


BS 255lbs
PR 145lbs
DL 325lbs

TOT 725lbs

Comment #280 - Posted by: Vance at December 5, 2006 7:28 AM


BW = 140
45 yo

BS = 195
SP = 95
Deadlift = 225 (form was ugly)
Total = 515


Comment #281 - Posted by: Steve (Age 45) at December 5, 2006 8:41 AM

Squat: 285
Sh. Press: 135
Dead Lift: 295

CFT: 715

Comment #282 - Posted by: Problema at December 5, 2006 9:21 AM

team campbell:
wu: 2 x 10 x (back squat, shoulder press, deadlift, all with 45 lb bar)
mfbunch: cft 645, bs: 225, sp: 125, dl: 295
joeyd: cft 615, bs: 225, sp: 115, dl: 275
agree with earlier post to define a crossfit standard irregardless of bodyweight (could be an arbitrary number of someone who is capable of handling all prescribed weights for benchmark) to determine scaling
finished w/handstand, bottom squat, and l-sit for time (friendly contest to finish off the day)

Comment #283 - Posted by: mfbunch at December 5, 2006 9:33 AM

squat: 165 lbs
shoulder press: 125 lbs
deal lift: 265 lbs

total: 555

Comment #284 - Posted by: Oz at December 5, 2006 9:55 AM

Squat - 295
Sh. Press - 125
DL - 315

total = 735

Age = 40 on Friday 12/8. BW on moon = 0 (seems as relevant as BW on earth for this purpose)

Comment #285 - Posted by: Jeff A. at December 5, 2006 11:17 AM

Squat - 225
Press - 135
Dlift - 245

Total = 605

still felt pretty sick

Comment #286 - Posted by: Ryan at December 5, 2006 12:49 PM

535 (185, 105, 245) BW = 158

Comment #287 - Posted by: Hari at December 5, 2006 3:21 PM

Back squats
5 x 135
3 x 185
1 x 205
1 x 225
1 x 235 PR
5 x 225
3 x 275
1 x 295
1 x 305
1 x 320 PR

Did not do Shoulder Press do to wrist injury

Comment #288 - Posted by: Deli at December 5, 2006 3:34 PM

Bodyweight 150lbs

Squat: 235 (PR)
Press: 115 (really disappointed, was expecting at least 135. I know I've done 140 in the past)
Deadlift: 300 (Finally got 1.5x bodyweight! YES!)
Total: 650lbs

Comment #289 - Posted by: David Knutzen at December 5, 2006 3:42 PM

BWT: 175

"CrossFit Total" Actually did this on December 5.

Back squat, 1 rep: 205
Shoulder Press, 1 rep: 115
Deadlift, 1 rep:265

Post total to comments. Total= 585 pounds.

My back felt very sore and stiff within hour after this. I consider it a tribute to progress I've made through CFT that all soreness and stiffness gone by the next day. By the way, barely got 265 DL; grip was starting to go.

On reflection, I'm not too happy with depth on squat. I'm going to start doing squats with weight with aim of maxing rom.

Comment #290 - Posted by: blades at December 5, 2006 7:45 PM

bwt 200

no rack, so front squats, and i really suck at front squats.

165 fsq
150 shoulder press
300 dead (woulda been 320-340, but i only have 300)

total = 615

Comment #291 - Posted by: david p at December 5, 2006 7:56 PM

BWT 185, 47, M
Press, 160 lbs.
Front Squat, 150 lbs.
Deadlift, 300 lbs.
total 610 lbs.

No squat rack, so substituted front squats. Is there any common percentage correlation between a person's front and back squat?

Comment #292 - Posted by: Scott at December 5, 2006 8:36 PM

bw 185

squat - 295
press - 155
deadlift - 315

CFTotal - 765

Comment #293 - Posted by: jpf at December 6, 2006 6:45 AM

37 bw 210

BS 300
SP 145
DL 385

CFT 830

I need to work on the press! Looks like more HSPU's

Comment #294 - Posted by: Franklin O at December 6, 2006 7:48 AM

bs: 245#
sp: 145#
dl: 355# (PR 2x bwt!)
total: 745

Comment #295 - Posted by: brendan melville at December 6, 2006 2:11 PM

BW: 57kg

BS 60kg (could've probably gone heavier but no spotter/safety rack)
SP 32.5kg
DL 82.5kg

CFT = 175kg/385lb

Comment #296 - Posted by: Alicia Zhuang at December 6, 2006 3:59 PM

Meyer 315 s-165 p- 355 d- total 835
Godfrey 145s-185dl-75p total 405
kameron 205 s - 290 deads
kastner 185 sq- 85 p
dustin 225 squat 105 p- 330 dl- total 660

Comment #297 - Posted by: Meyer at December 6, 2006 6:01 PM

did this on 12/6




Comment #298 - Posted by: murph at December 6, 2006 6:34 PM


Squat = 275
Shoulder Press = 155
Dead lift = 295
Total = 725

SP did 155lb 3x. When tried 185lb. I was too burned out.

Comment #299 - Posted by: Jay at December 6, 2006 7:29 PM

(done 12/6/06 after doing filthy 25's yesterday)
BS: 2x225, 1x275, 1x300 (barely)
SP: 1x135, 155(f), 150(f), 145 (barely)
DL: 1x275, 1x315, 325(f)
Total: 760

Finished w/ some L-pulls, kips, & asstd. back ext/ab work.

Comment #300 - Posted by: Mike Scott at December 6, 2006 9:12 PM

bw 190
age 29

PP 65x5-85x3-105x1-125x1-145x1
DL 135x4-185x3-235x1-305x1-325x1-345(f)
BS 115x3-165x2-185x1-205x1-225x1-245x1
total: 715

Comment #301 - Posted by: Stephane Briand et Marie-Pierre at December 7, 2006 1:07 PM

Squat - 215
Press - 130
DeadLift - 240

better than I expected but not where they should be..

Comment #302 - Posted by: Dave at December 7, 2006 7:28 PM


sq: 135x5, 185x3, 225x2, 245x1, 275,1 for warmup. #1 300 not deep enough??, went down to 245 and 265 then back up to #last 300 and THAT one was deep enough. Couldn't accurately gauge this one. Thought I had the 3 rep amt (275) but maybe not dp enough?? The 300 was good.

press: 95x4, 115x2, 135x1 for warmup. #1 165 F. Moved it about 1/2 way up and stopped. dropped to 155 for #2 - also failed. Dropped to 145 and GOOD for #3. Did both the squat and press wrong. Supposed to be #1 as a set you CAN do then go up rather than down. Next time...

DL: 135x5, 185x3, 225x2, 275x1, 315x1 for warmup. #1 325 GOOD. #2 345 Fail. #3 335 also Fail. Just could not budge them. dizzy after.

Total score: 770

Comment #303 - Posted by: Kaala at December 7, 2006 7:51 PM

A few WOD's behind...Totaled 830..

285 Sqt
135 Press
405 DL

Comment #304 - Posted by: Smoky at December 7, 2006 8:34 PM

Squat: 135 x 5, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 350 x 1

Overhead Press: 45 x 5, 95 x 3, 135 x 3, 165 x 1, 185 x miss

Deadlift: 135 x 3, 315 x 1, 365 x 1, 435 x 1, 485 x miss

Felt like crap going into workout. Ended up coming down with flu before/during/after workout. Given these circumstances, totalling 950 at 200# isn't to bad...

Comment #305 - Posted by: Rob Sheldon at December 7, 2006 9:15 PM

SQ: 280
PR: 105
DL: 315
CFT: 700 even.

Press is weak as a 12 year old girl. Thrilled with the DL though. Had been stuck at 285ish forever, set a goal to break 300 by my 45th bday (last week). Hit 315, and quite satisfied!

Comment #306 - Posted by: Baron at December 7, 2006 9:18 PM


Squat: 355 (PR)
Press: 155 (PR)
Dead: 325

Total: 835
Tweaky nerve impingment on deadlift. Substantially lower than PR, but didn't try anything more.

Comment #307 - Posted by: Alex McClung at December 8, 2006 6:33 AM

35 year old male, BW 185#
Squat: 300 (fractional plates are nice!)
SP: 135
Dead: 375 (PR by about 60#!!!)
Total: 810

Comment #308 - Posted by: Tim in VT at December 8, 2006 9:31 AM

SQ: 135
PR: 65
DL: 175

Comment #309 - Posted by: cso at December 8, 2006 10:24 AM

Modified CFWU x 2
20 step lunge walk
15 x incline sit-up
15 x back-extension

"CrossFit Total"

Back squat, 1 rep = 165#
Shoulder Press, 1 rep = 130#
Deadlift, 1 rep = 245#

CrossFit Total = 540

Comment #310 - Posted by: Nicholas Burgett at December 8, 2006 11:33 AM

Modified CFWU x 3
10 x Air Squat
10 x incline sit-up
10 x back-extension

"CrossFit Total"

Back squat, 1 rep = 215#
Shoulder Press, 1 rep = 125#
Deadlift, 1 rep = 245#

CrossFit Total = 585

Comment #311 - Posted by: Ralph99mba at December 8, 2006 11:56 AM

Total 730.
PR on deadlift. 2 X bodyweight. Me happy!

Comment #312 - Posted by: shu at December 8, 2006 12:29 PM

Squat: 225
Shoulder Press: 145
Deadlift: 335

Total: 705

Comment #313 - Posted by: chadC at December 8, 2006 5:34 PM

Squat: 125
Shoulder Press: 55
Deadlift: 105

Total: 285

Comment #314 - Posted by: GinaC at December 8, 2006 5:36 PM

Warm up x 15

Back Squat : 205
Shoulder Press : 115
Deadlift : 205

Then messed around with some oly lifts for an hour

Comment #315 - Posted by: Wisener at December 8, 2006 8:35 PM

Age: 34, BWT: 200

Squat: 400 (pr)
Shoulder Press: 200 (pr)
Deadlift: 385 (pr)
Total: 985

Comment #316 - Posted by: Karl Blanke at December 9, 2006 7:58 AM

M 38/ 200
SQ. 295
PR 135
DL 350

Comment #317 - Posted by: Luca Z. at December 9, 2006 8:16 AM

Squat 245
Press 175
Deadlift 295
Total: 715

Comment #318 - Posted by: clementhe at December 9, 2006 9:39 AM

Squat 205
Press 110
Deadlift 265

TOTAL = 580

Comment #319 - Posted by: John Frazer at December 9, 2006 10:15 AM

Eric Forbes
Member of CrossFit Santa Cruz

Squat: 265 lbs
Dead Lift: 335 lbs
Press: 125 lbs
Total: 725 lbs

I started working out 1-on-1 with Brendan in June this year, and set new personal records during this workout on Friday (08-DEC). The combination of these three lifts seemed pretty natural to me. Now I need to get the numbers higher over time!

Comment #320 - Posted by: Eric Forbes at December 9, 2006 12:36 PM

BW=203.5, 46 yo
Finally got to 10k:

Treadmill 3.5% incliner @2.5 miles, then 10% fro next .75 miles (Hayes Street hill), 1.5% for remainder of 6.25 miles = 57:25

Comment #321 - Posted by: jimc at December 9, 2006 1:16 PM
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