June 10, 2013

Monday 130610

"CrossFit Total"

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

Post total to comments.

Compare to 121127.

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CrossFit Level 1 Certificate Courses: CrossFit Park City, CrossFit One, CrossFit X-Factor, CrossFit Strong, CrossFit St Louis Park, CrossFit BCN, CrossFit the Royal Guards, CrossFit Rocks.
CrossFit Kids Courses: CrossFit Belltown.


"Lingua Fran-ca" by Mike Warkentin, CrossFit Journal article [pdf]

Posted by Pukie at June 10, 2013 5:00 PM
Comments

The St Louis Park class was awesome! Thanks Mike, Joe, Austin, Johnny, Abi and Chris! You did a great job! Thanks for sharing!

Comment #1 - Posted by: Greg Larson at June 9, 2013 5:35 PM

Thank you Coach!

Comment #2 - Posted by: Ed at June 9, 2013 5:37 PM

19, 5'7", 165lbs.
Total-1015. Squat-335, (Strict) Shoulder Press-185, Deadlift-495.

Comment #3 - Posted by: James at June 9, 2013 5:54 PM

Great training staff at the Dallas L1 seminar. Thanks for your dedication. You guys rocked it!

Comment #4 - Posted by: Rob at June 9, 2013 6:02 PM

Crossfit Strong represent Dallas! Thanks to Erik, Stephane, Michelle, Connor, and Matt for an awesome two days of sharing all your knowledge! Thanks to Gale for being an awesome host!

Cheers to the Crossfit family growing stronger and stronger!

Comment #5 - Posted by: Andy Lai at June 9, 2013 6:05 PM

Great training and class at L1 seminar in Dallas at Crossfit Strong. It was a great expirence and I had a great time. A big thank you to the instructors Erik, Connor, Matt, Stephan(spell check), Michelle, and last but not least the owner of crossfit strong Gale.

Comment #6 - Posted by: Trey Esponge at June 9, 2013 6:09 PM

Had a ton of fun at St. Louis park! Learned a lot and I can't wait to share the wealth! Thanks guys!

Comment #7 - Posted by: Vernon Neal at June 9, 2013 6:16 PM

In anticipation of questions (that I had too), here's a quick CrossFit video for this WOD that explains how it's done.
http://media.crossfit.com/cf-video/CrossFit_CFTotalNZ.mov

Comment #8 - Posted by: Glorybelle (F/43/5'5/135) at June 9, 2013 6:20 PM

Had a great time at the Portland seminar! Really appreciated the movement demos being done on a box and facing different directions!. Also super happy there were 4 restrooms! :P

Feel the steel!!!!!

Comment #9 - Posted by: Karen A. at June 9, 2013 6:46 PM

Thanks to CrossFit Strong for being a great host and the seminar staff for being awesome in Dallas this weekend!

Comment #10 - Posted by: syard at June 9, 2013 7:00 PM

What an incredible weekend at CrossFit ONE. Thanks to Austin, Spencer, Mel, Leah, Joe, Joey and Jaffney for all their hard work and dedication this weekend. This was truly an unforgettable experience both as an athlete and as a person. Could not have asked for a better location and training staff. It was a great privilege to be able to learn from the best in one of the best boxes around!

Comment #11 - Posted by: Justin McGregor at June 9, 2013 7:09 PM

Crossfit One, you guys rock. It was the most fun I have had in a long time. SO SO SO much information was learned and taken back home with me. The team there was just out of this world. So nice and caring and really made it and unforgettable experience. Was a privilege to meet and train with you guys. keep up the amazing job and been looking forward to watching some of you in the games!! much love and thank you very much. You have made me and put me on the right path to become a great coach and trainer. thanks again!!!

Comment #12 - Posted by: Bailey at June 9, 2013 8:24 PM

Awesome weekend at CrossFit Park City! Thanks Chris, Matt, Rory, Adrian, Yurri, David, and Doug for your time and knowledge and to all that helped out that I may have missed. Will never forget this weekend and feel blessed to be a part of the CrossFit community.

Comment #13 - Posted by: Bobby at June 9, 2013 8:37 PM

Awesome weekend and the best staff ever at CrossFit Park City! Thank you everyone!

Comment #14 - Posted by: jon at June 9, 2013 8:42 PM

Oh, and coach Doug. You aren't skinny! Haha!

Comment #15 - Posted by: jon at June 9, 2013 8:43 PM

Great weekend with the seminar staff in Portland! Learned so much! The coaches were so knowledgeable. It was really great! Thanks guys!

Comment #16 - Posted by: Ines at June 9, 2013 8:57 PM

After a 3 yr hiatus, I'm beginning the WODs again but don't believe I'm ready to go for max yet. What's a good alternative to this workout? Thx

Comment #17 - Posted by: JC at June 9, 2013 10:29 PM

Nice weekend with a really nice staff.Thanks

Comment #18 - Posted by: Pou at June 9, 2013 10:58 PM

Did This the day before
DL 355#
BSq 225#
Sh Prs 200#

Comment #19 - Posted by: Dennis Moore at June 10, 2013 12:12 AM

so that means i should go for my 1rm on each excercise?

Comment #20 - Posted by: phil benkner at June 10, 2013 12:54 AM

195 SPress
315 BSquat
405 DLift
=915

Comment #21 - Posted by: Sutton Ward M/23/70"/175# at June 10, 2013 1:12 AM

Bs 305 sp 180 dl 315. 800

Comment #22 - Posted by: Jeremy at June 10, 2013 2:00 AM

HOLA soy oscar DE GRANÁ del curso BARCELONA, me lo he pasado genial, muchos conocimientos nuevos y gente muy enrrollado. aqui estoy para lo que querais...

Comment #23 - Posted by: OSCAR at June 10, 2013 3:17 AM

Excellent course at Reebok Crossfit One in Canton.Thanks to Austin, Spencer, Mel, Leah, Joe, Joey and Jaffney for all your time, hard work and dedication. Starting with trainers who care is how you get coaches that care, and I think you all did a great job. Thank you!!!

Comment #24 - Posted by: Angela Parady at June 10, 2013 3:20 AM

3 mos into C'fit - 255/140/285 = 680# all 3 PR's!

Comment #25 - Posted by: jw at June 10, 2013 3:25 AM

My morning WOD

10min jumprope
10min ab work
20min AMRAP of
10, power cleans @ 155
10, push presses @ 155

I got 2rounds down and on my 3rd round, 7th push press I got a crick in my neck... O.o, haha, man I'm outta shape, feels good to get back in it though.

Comment #26 - Posted by: John at June 10, 2013 4:09 AM

Great to see Drummond is back - champion!

Comment #27 - Posted by: Brett Fforde at June 10, 2013 4:19 AM

Shoulder Press: 205
Back Squat:465
Deadlift:415

Total:1085

Comment #28 - Posted by: R.I.P. Milton Friedman at June 10, 2013 4:46 AM

225 Back Squat (pr)
125 Shoulder Press
325 Deadlift (pr)

= 675

Resetting my back squat PR because I wasn't using full ROM. Same overall CF Total as last time - lost 40# on BS, but gained 10# on SP and 30# on DL

Comment #29 - Posted by: Joe Northside m/34/70"/200 at June 10, 2013 4:58 AM

Earlier post was my projected.
Actual:
175 SPress
385 BSquat
425 DLift
=985

Comment #30 - Posted by: Sutton Ward M/23/70"/175# at June 10, 2013 5:20 AM

@Phil Benkner, per the article linked at the top of the WOD:
"The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift...be familiar enough with [your] capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM."

Comment #31 - Posted by: Glorybelle (F/43/5'5/135) at June 10, 2013 5:23 AM

All the way from South Africa
Squat 180 kgs
Deadlift 220kgs
Shoulder Press 105.5 kgs
Used weight belt for all exercises

Comment #32 - Posted by: Eddy at June 10, 2013 5:39 AM

Back Squat: 365
Shoulder Press: 175
Deadlift: 385

Total: 925

Comment #33 - Posted by: Tyler Scott at June 10, 2013 5:40 AM

CrossFit ONE you ROCK! Thanks to Austin, Spencer, Mel, Leah, Joe, Joey and Jaffney. What an amazing experience, learned a ton, lots of great work to be done! I was really impressed with your level of knowledge, and FUN ways you all kept us engaged.

Comment #34 - Posted by: Sarah at June 10, 2013 5:44 AM

CF total = 600 Finished day 2 of 30
225 squat
130 press
245 deadlift

Interesting that the CF total would come up today. I knew I would not like my numbers but I accept them and look forward to seeing them improve. While working out today, I thought I sure wish I had not put my real name in when I originally set up to use the board. Ya know Bingo, or Glorybelle kind of keeps you undercover. I didnt think there would be a day of posting while dealing with depression. Ya see, if I broke my leg, I would expect rehab and progress would be slow but it is hard to do that with depression, accept that progress is slow and it may take a while to get back to your normal capabilities. Your leg is not broke, but essentially your brain is and it needs rehab.

I have found due to past experiences that medicine, therapy, exercise, meditation, community, accountability and Jesus can help me get through it. But I am not patient. But today I say I surrender because I am Rob Hole and Jesus loves me the same today, yesterday, and tomorrow.

God bless each of you.

Comment #35 - Posted by: Rob Hole M/45/5'10"/180 at June 10, 2013 5:49 AM

Your Reebok's CrossFit dictionary is quite clever and a great reason to not join an affiliate.

Comment #36 - Posted by: Erik at June 10, 2013 6:09 AM

Back Squat -- 305
Shoulder Press -- 155
Dead-lift -- 345

Comment #37 - Posted by: BW at June 10, 2013 6:18 AM

Great teaching from the training staff at CrossFit St. Louis Park! Mike, Chris, Johnny, Abi, Austin, and Joe dropped some awesome knowledge and wisdom on us. So fired up to pass on what I learned to improve someone's CrossFit exerpience. Thanks again guys!

Comment #38 - Posted by: Sheldon W at June 10, 2013 6:23 AM

@ Rob H, I'm on my way out the door to gym and wanted to give you a shout out today. Keep posting! I also want to tell you that I use my real name. As goofy as it sounds, that's me.

Comment #39 - Posted by: Glorybelle F/43/5'5/134 at June 10, 2013 6:30 AM

Shoulder Press (strict) = 175#
Squat (no spotting mechanism) = 285#
Deadlift (ran out of weights in my garage) = 335#
Total = 795#

Comment #40 - Posted by: M/36/175/5'11" at June 10, 2013 7:02 AM

Had an excellent weekend at the L1 cert at St Louis Park CF with the staff and fellow attendees! I learned so much information, and I can't wait to get my results. Thanks again!

Comment #41 - Posted by: TiffanyS at June 10, 2013 7:14 AM

Awesome Training put on by Mike, Joe, Chris, Austin, Johnny, and Abi this weekend at CF St. Louis Park! Very valuable, real-life stories and applications revealed. Fantastic Job, Thanks!

Comment #42 - Posted by: Mike Hohenwald at June 10, 2013 7:15 AM

The Crossfit level one certificate course in St. Louis Park, MN was fantastic. A big thanks to Mike, Joe, Chris, Austin, Abi,, and Johnny. All of the information we needed to know was packaged in a really fun and efficent way. Special thanks to Mike, Abi, and Joe for the great instruction in the break out groups for the 9 movements. The whole team was very friendly and had creative cues to make coaching much easier. Also, thanks to all of the participants, we all really came together and created an awesome energy during the WODs.

Comment #43 - Posted by: Tyler Nothnagel at June 10, 2013 7:17 AM

DISCLAIMER:I am Nick Fory's brother-n-law
I have a question for CrossFit. When will you stop taking just the top "3" from each region and actually take the best of the best. If you post Nick's scores in any regional he makes it to the games. Comparing all athletes, Nick's scores rank him 8th. If you place his scores in individual regions Nick wins them all, except Mid Atlantic, Nor Cal, So Cal and of course Central East where he finished 6th. In those other three he finishes second. I know location variables come into play when you are talking the southwest (altitude),south west (heat), Europe (rain) and etc., but for the most part all regions conditions are equal. I have issues with CrossFit claiming "The Games" as the fittest on earth, it is the fittest from each region. Not all regions are created equal. In all professional sports you have automatic qualifiers, then you also have wildcards, which we all know have good odds of winning or at least competing with those that got automatic qualifying spots. I hope for other CrossFitters in those tough regions, whether male, female or team that CrossFit starts to look at the individual scores and not just regional scores. I know others males in the Central East have the same opinion. I know CrossFit is trying to promote CrossFit and that is why they offer one spot to Asia, Africa, Latin America and so on. I get it, but that does not take away from them offering wildcard spots. I will be posting this every day in the comments section until CrossFit HQ or CrossFit Games responds. Thank you

Comment #44 - Posted by: J. Hall at June 10, 2013 7:31 AM

My first "Total" WOD = 335
125 Back squat, failed 135
65 shoulder press, failed 75 and 70
145 Deadlift, no fail

@Rob H, you're doing what needs to be done for you and that's what matters. I always tell my friends and family that I'd rather have people know and welcome me into their lives for who I really am rather than some false version of me. How miserable it would be to always have to pretend in order to please others. I vote no way!

Comment #45 - Posted by: Glorybelle (F/43/5'5/134) at June 10, 2013 7:39 AM

Squat=390
Deadlift=300
Overhead press=200
Total=890

Comment #46 - Posted by: Chris Swanson at June 10, 2013 7:44 AM

@J. Hall #43,

HQ won't respond to you here, so if you post every day all you are doing is making a mess.

Here's a novel idea: have Nick talk directly to Castro.

Nick knew the rules of engagement when he went to regionals. Stop complaining for him.

Comment #47 - Posted by: G at June 10, 2013 7:48 AM

@99 yesterday -Glorrybelle- thanks for the kudos. I wish we had more ladies on here posting. We will see what today brings.....

Comment #48 - Posted by: Trina at June 10, 2013 7:59 AM

Back Squat: 125 kg
Shoulder press: 57.5 kg
Deadlift: 150 kg

TOTAL: 732 lbs

Comment #49 - Posted by: Agustin Depasquali at June 10, 2013 8:15 AM

M/36/5'10/205

Overhead press- 155
Back squat- 305
Deadlift- 400

Total- 860

Hoooah Army Crossfit!!!

Comment #50 - Posted by: SFC AB at June 10, 2013 8:21 AM

Even though I was "the rookie of the weekend" to Crossfit, I truly did enjoy myself. As a high school PE teacher in Chicago, I now have a better understanding for the need of a program like this in my PE classes. Our trainers were off the chain, and, special shout out to my man, Kevin, for pushing me when I needed to for the workouts! To all the Crossfit St. Louis Park trainers and participants, thanks, and FA SHO!

Comment #51 - Posted by: Orlandus Thomas at June 10, 2013 8:23 AM

Austin, Mike, Chris, Joe, Johnny, Abi. Thanks for makin' us sweat with a PVC pipe! You guys gave us a crap ton of knowledge, and some beer, and all Minnesota gave you in return was some tree fuzz and rain. You guys rock.

Comment #52 - Posted by: Bri Gullickson at June 10, 2013 8:24 AM

Shoulder press: 65 lb (yeah, it's low, but a lingering rotator cuff injury makes me leery of pushing too far)
Squat: 205
Deadlift: 245

Total: 515 lbs.

Comment #53 - Posted by: MDK at June 10, 2013 8:30 AM

Shoulder Press: 115
Squat: 255
Deadlift: 335

Total: 705

Just for giggles, we did bench press as well: 195

Total plus bench: 900

Comment #54 - Posted by: Ted at June 10, 2013 8:34 AM

The Crossfit level one certificate course in St. Louis Park, MN was fantastic. A big thanks to Mike, Joe, Chris, Austin, Abi, and Johnny. All of the information was packaged in a really fun and efficient way. Special thanks to Mike Abi, and Joe for the great instruction in the break out groups for the 9 movements. The whole team was very friendly and had creative cues to make coaching and learning the movements much easier. Also, thanks to all of the participants, we all really came together and created an awesome energy during the WODs.

Comment #55 - Posted by: Tyler Nothnagel at June 10, 2013 8:42 AM

Mike, Joe, Austin, Chris, Johnny & Abi were awesome at the cert in St. Louis Park, MN. They kept everything interesting, informational, fun and it completely met & exceeded my expectations! Thanks HQ, you've got a great team representing you!

Comment #56 - Posted by: Alex at June 10, 2013 8:43 AM

The course was a great experience. I learned a lot am happy to carry on the CF torch. Thanks to all the Level 1 seminar staff, I wish them all the best.

Comment #57 - Posted by: Gordon K. Johnson at June 10, 2013 9:03 AM

Bs: 300
Sp: 180
Dl: 335
Total: 815
Far cry from the old days but pr after 40
Sp down from 205 pr

Comment #58 - Posted by: Johnh 45/205 at June 10, 2013 9:07 AM

The level one class at Reebok Crossfit One this past weekend was awesome. Thanks to all the staff Austin, Spencer, Joey, Joe, Mel, Leah, and Jaffney. You guys were easy to converse with and all did an excellent job in teaching as much as you could in the time allotted. I just wish the seminar could have been 3 or 4 days. Oh well, maybe in the future. Was especially cool for me to learn the deadlift from Spencer C. Hendel, emphasis on the C. Also, doing Fran was awesome and terrible at the same time. Thanks again

Comment #59 - Posted by: Eric Hambidge at June 10, 2013 9:22 AM

Make-up 130609 SDHP/PJ's at 75:

12:45 Rx'd

Go DB!

Comment #60 - Posted by: james.patrick [M/51/66"/135] at June 10, 2013 9:32 AM

Level 1 course at X Factor in Portland was awesome! All of the coaches were excellent. It was an intense 2 days but also fun at the same time! Thank you for a brilliant weekend.

Comment #61 - Posted by: Gary at June 10, 2013 9:55 AM

M/23/5'11"/182.3

BS-350
SP-185
DL-425
Total-960

I went up a little, but left a 375 squat on the rack. It's hard enough for me to motivate myself to do a CFT, let alone early in the morn with no caffeine juicing me. Regardless, I gotta get my head right for the next CFT.

Comment #62 - Posted by: Miles Forks at June 10, 2013 9:57 AM

Damn. I always think I'm a pretty strong guy until I read all of these CrossFit Total scores...

Comment #63 - Posted by: Greg at June 10, 2013 10:00 AM

Shoulder press only for us today.

Doug 155#
Kevin 130#

Both tied our PR's.

Comment #64 - Posted by: Kevin C. (M/54/5'11"/178) at June 10, 2013 10:01 AM

Instead of total, I did:

5 rounds of
Row 500m
85# bench press, 10 reps

16:12

Comment #65 - Posted by: Carole (F/54/5'6"/135) at June 10, 2013 10:02 AM

Squat 405 push press 235 DL 420
1060 total
M/6'2/257/32

Comment #66 - Posted by: Mike at June 10, 2013 10:22 AM

BW 138 today

BS 300 -- solid a2a
SP 170 -- bar never stopped moving
DL 365 -- new DL 1 RM PR

Total 835 (PR)

Comment #67 - Posted by: Bill M. m/48/5'3"/135 at June 10, 2013 10:24 AM

Results in filter but PR'd with 835 total.

Glorybelle -- that's not goofy; that's a beautiful name.

Comment #68 - Posted by: Bill M. m/48/5'3"/135 at June 10, 2013 10:27 AM

“CrossFit Total”

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

BS - 335 lbs.
SP - 155 lbs.
DL - 315 lbs.

Bear Complex - 7, 5, 3 x 95 lbs.
Bench Press - 185 lbs, 205 lbs, 225 lbs x 1

Comment #69 - Posted by: murphinator - M/5'10"/185/39 at June 10, 2013 10:40 AM

2013-06-10: 271,X,X.
2012-11-27: DNC
2012-08-30: DNC
2012-06-01: 285,X,X.*Squat not deep enough.
2012-02-29: 280,165,429(874)*Squat ok,push on press!
2011-12-19: 280,165,423(868)*Squat poor!
2011-08-30: 275,165,412(842)
2011-05-14: 271,164,395(830)
2011-01-16: 265,165,399(829)
2010-10-16: 270,160,375(805)
2010-07-25: 265,155,365(785)
2010-05-09: 260,160,360(780)
2010-02-23: 255,160,355(770)
2009-12-12: 250,155,340(745)
2009-11-05: 245,160,325(730)
2009-10-13: 240,160,305(705)
2009-06-29: 230,160,305(695)
2009-05-24: 225,155,300(680)

Comment #70 - Posted by: gs at June 10, 2013 10:42 AM

No heavy weights for me, have to workout smart
1 year 2 months since TKA
Back squat: 205
Shoulder Press: 0 (sore wrist from Kettlebell yesterday)
Deadlift: 315
Être prêt
M/55/6’/210

Comment #71 - Posted by: Pete In Sun City at June 10, 2013 10:53 AM

m/27/175/5'8"

BS 335
SP 165
DL 385

total 885

Comment #72 - Posted by: Ed at June 10, 2013 11:20 AM

CrossFit X-Factors excellent class. I learned a lot and am a better athelete and hopefully level 1 certified. Thanks to all the coaches for sharing their knowledge and passion. I look forward to an awesome journey ahead. I an excited to head diwn the affiliate pass and change peoples lives as CF has changed mine.

Comment #73 - Posted by: Shawn Harbert at June 10, 2013 11:27 AM

M/31/217 lbs/70"

BS 335 lbs
SP 165 lbs
DL 335 lbs

Total: 835

Comment #74 - Posted by: Jay at June 10, 2013 11:30 AM

M/25/205/5'11"

BS: 290
SP: 205
DL: 420

Total: 915

Comment #75 - Posted by: Billy B. at June 10, 2013 11:39 AM

CrossFit Kids Seminar at Belltown CrossFit was AMAZING! I am consistently blown away by what an incredibly inelligent, thoughtful, organized community CrossFit is. Very proud to be a part of it all. I truly can not put into words how inspired I am with the vision of CrossFit and CrossFit Kids. I walked away from the seminar with a notebook chalk full of creative, fun ways to coach CrossFit to kids, teens, and adults alike. I also walked away KNOWING with out a doubt how much CrossFit cares about the growth and health of our children and our communities as a whole. Thank you so much for the energy, the patience, the discipline, the courage, and the commitment to this work.

Comment #76 - Posted by: Martina at June 10, 2013 11:40 AM

Bill- great PR today. Especially at a body weight of 138!

My best deadlift ever, a couple of years ago, is also 365. But, at a lot more body weight.

Comment #77 - Posted by: Kevin C. (M/54/5'11"/178) at June 10, 2013 11:42 AM

Thanks, Kevin! Felt strong today, probably because I'm up a few pounds from my usual 135 -- if this persists I'll have to amend my tag line : )

Comment #78 - Posted by: Bill M. m/48/5'3"/135 at June 10, 2013 11:50 AM

I LOVE, LOVE, LOVE watching live CrossFit coverage. The quality of the broadcasts has improved right along with the athletes. I really appreciate the professionalism of all involved. The equal praise afforded to female and male athletes as they accomplish the impressive (like Lindy Wall's unbroken lunges and Pat Sherwood's passionate praise for her) makes me very happy. I think the commentators are doing a great job of covering both the men's and women's side intelligently and respectfully. This appreciative and loyal CrossFit fan would like to give this feedback to the voices of CrossFit: please continue to do your best to use language that is at least equal and as often as possible gender neutral. Refer to the competitors as athletes because they all are. When you do refer to them in gendered language please choose equivalent terms - men/women, boys/girls, male/female. To me calling the men gentlemen just sounds odd, and so does calling the women ladies, and is the equivalent of guys gals or girls? What I know for sure is that CrossFit athletes inspire me to suckless and I can't wait for the Games!!!

Comment #79 - Posted by: lori hughes at June 10, 2013 11:55 AM

BSquat-363
SPress-209
Deadlift-464
Total-1036

5'11" 195lbs

Comment #80 - Posted by: Daiven Ruddock at June 10, 2013 12:24 PM

M 38/5'7/130

Back Squat: 245
Press: 115
Deadlift: 295

Total: 655

Comment #81 - Posted by: Dan at June 10, 2013 12:38 PM

squat 515 lbs
dead 475 lbs
sp 225 lbs
total 1215 lbs
22 yrs 6 ft 225 lbs

Comment #82 - Posted by: bo younker at June 10, 2013 12:54 PM

Just started CrossFit so numbers are low.
Squat:185
Press:105
Deadlift:265

Comment #83 - Posted by: Ryan at June 10, 2013 12:54 PM

squat 515 lbs
dead 475 lbs
sp 225 lbs
total 1215 lbs
22 yrs 6 ft 225 lbs

Comment #84 - Posted by: bo younker at June 10, 2013 12:56 PM

Awesome time at Crossfit Reebok One! Great information!

Comment #85 - Posted by: Chris at June 10, 2013 1:06 PM

M/32/200/72

BS- 340
SP- 195
DL- 400(still all the weight I have)

CF Total= 935

Comment #86 - Posted by: SeanP at June 10, 2013 1:06 PM

m/43/5'8"/180

BS 255
SP 145
DL 305
Total 705

Comment #87 - Posted by: Mike Andridge at June 10, 2013 1:19 PM

M/35/174/5'8"
BS - 335
SP - 200
DL - 435
Total - 970

Comment #88 - Posted by: JBS at June 10, 2013 1:23 PM

M/27/5'10/19
Total=725
BS:245
SP:165
DL:315

Comment #89 - Posted by: CHM at June 10, 2013 1:51 PM

Bs 340
sp 170
Dl 375
885

Comment #90 - Posted by: Ramsey at June 10, 2013 1:54 PM

m/41/6/195
Did so poorly on this today I really don't even want to log it. I lost 45# from my CFT.

BS - 315 (PR is 330)
Press - 165 (stayed the same)
DL - 335 (PR is 365)

Miserable.

Comment #91 - Posted by: Jeremy A. Olive at June 10, 2013 2:03 PM

@Bill M/#68, thank you!

Comment #92 - Posted by: Glorybelle (F/43/5'5/134) at June 10, 2013 2:03 PM

405 total

All PRs today

Back squat 155#
Shoulder press 80#
Dead lift 170#

F42/127/5'9"

Comment #93 - Posted by: Trina at June 10, 2013 2:40 PM

M/23/5'11/190

Squat 275
Press 145
Dead 365

T 785

Comment #94 - Posted by: Prescott at June 10, 2013 2:50 PM

I dont understand how people are getting 200 pounds in the press. I found it so hard not to use my legs...Im a strong guy and 145 took me a couple seconds to get all the way locked.

Comment #95 - Posted by: Prescott at June 10, 2013 2:53 PM

M,28, 5'10, 155lbs

BS: 270lbs
SP: 135lbs
DL: 345lbs
=750lbs

Comment #96 - Posted by: stephen at June 10, 2013 3:29 PM

@Prescott / #94

Agreed. It seems almost impossible. I don't think I can do more than 120, but I'll be doing my first total later this evening.

Check out this CF video of Lipson, Khalipa and Dave Castro doing the total in Castro's garage. Those guys put up some monster numbers:

http://www.youtube.com/watch?v=Ne5FGRvP5Is

Comment #97 - Posted by: G at June 10, 2013 3:38 PM

Squat: 275
Shoulder Press: 125
Dead lift: 335
Total: 735

Comment #98 - Posted by: Lauren at June 10, 2013 4:06 PM

F/37/5'6/177

BS: 195
SP: 65
Dead: 175
= 435

Comment #99 - Posted by: Yolanda at June 10, 2013 4:07 PM

"CrossFit Total"

Subbed barbell hack squat for back squat(no rack)

Hack squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

217(maximum weight i have)
96
217

Total : 530

Comment #100 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at June 10, 2013 4:11 PM


bs: 270 - pr, was too easy
sp: 170 - pr - not sure how this got up
dl: 360 - 25 pounds off recent pr

cft: 800 (pr)

Expected to break through 800 today, just ran out of gas I guess.

Thanks

Comment #101 - Posted by: mikeyb m/52/182 at June 10, 2013 4:29 PM

CORRECTION

bs: 270 - pr, was too easy
sp: 160 - tied pr
dl: 360 - 25 pounds off recent pr

cft: 790 (tied pr)


Thanks

Comment #102 - Posted by: mikeyb m/52/182 at June 10, 2013 4:37 PM

Back Squat - 325
Shoulder Press - 135
DL-325

CFT -785#s

Comment #103 - Posted by: Rowan M/48/5'5"/150 at June 10, 2013 4:38 PM

385 195 455 = 1035

Comment #104 - Posted by: mike vinson at June 10, 2013 4:42 PM

M/32/5'9"/215
BS-375
DL-385
SP-205

Comment #105 - Posted by: FrankM at June 10, 2013 4:44 PM

M/32/5'9"/215

CFT 965#
BS-375
DL-385
SP-205

Comment #106 - Posted by: FrankM at June 10, 2013 4:47 PM

@Trina, congrats on the PRs!
@Yolanda, awesome Total, too.

Comment #107 - Posted by: Glorybelle (F/43/5'5/134) at June 10, 2013 4:49 PM

Skipped CF Total. I didn't need a benchmark to tell me how pathetic my strength is right now.

OTM for 30 minutes

5 pull ups
10 push ups
15 squats

Comment #108 - Posted by: texinma (44/150/5'7) at June 10, 2013 4:51 PM

St Louis Park MN great training, awesome staff . Driving 5 hrs to get to this training. You guys in the RED T shirts made it all worth it
Thank you for sharing your knowledge.

Comment #109 - Posted by: Armando D at June 10, 2013 4:56 PM

M/26/7'8/160

BS: 315
SP: 145
DL: 385

I mostly stayed the same, and actually got worse in deadlift. I guess that's expected somewhat when you lose over 20 pounds.

Comment #110 - Posted by: nelsmich at June 10, 2013 4:57 PM

@ G #97

Those guys are crazy and that skinny guy....he somehow killed me overall. Thx for the vid, Ive got some work to do...

Comment #111 - Posted by: Prescott at June 10, 2013 5:01 PM

25/m/172cm/77kg

435# HBBS
415# Deadlift
205# Shoulder Press

Total: 1055... PR's on Squats and DL. Shoulder Press stayed the same... Who said Crossfit isn't measurable ?

Comment #112 - Posted by: D Weston at June 10, 2013 5:15 PM

M/28/185
335 squat
175 press (needs work)
495 deadlift
1005 total

Comment #113 - Posted by: marc at June 10, 2013 6:09 PM

Back Squat 345
Press 170 not happy.
Dead lift 385
Total 900#

Comment #114 - Posted by: Kurt M/39/185 at June 10, 2013 6:25 PM

S 240
P 125
D 315

680, goal was 600, first time max on all of these.
5'10/165/30

Comment #115 - Posted by: Dan at June 10, 2013 6:40 PM

Blown away by #43, if he lost out to those guys from his region and he doesn't beat EVERYONE else then what leg are you standing on, the rules didn't shift to push him out, he got beat. On top of that this is the number one most in appropriate place to complain on his behalf, except maybe Best Buy's website, this isn't where the HQ guys check to make sure everyone's happy, you got complaints make them through formal channels, not here just to get attention.

225 / 135 / 315
JV I know, been a runner, just starting this strength thing.

Comment #116 - Posted by: Roscoe/30/M/185/5'10" at June 10, 2013 6:47 PM

BS 365
Press 195
DL 400 pr

Total 960

Comment #117 - Posted by: hollyhog at June 10, 2013 6:55 PM

M 42/182/6'0"
235
145
335

Comment #118 - Posted by: Mike at June 10, 2013 6:57 PM

235 Back Squat
125 Shoulder Press
345 Deadlift (pr)

705 total

M/29/6'4"/210lbs

Comment #119 - Posted by: Ben at June 10, 2013 7:09 PM

455 squat, 195 press, 475 dead lift for a total of 1125.

Comment #120 - Posted by: Wolf,J at June 10, 2013 7:12 PM

Back squat 245
Shoulder press 155
Deadlift 345

Total 745

Comment #121 - Posted by: Pond m/33/74/195 at June 10, 2013 7:32 PM

Back squat 245
Shoulder press 155
Deadlift 345

Total 745

Comment #122 - Posted by: Pond m/33/74/195 at June 10, 2013 7:32 PM

Equipment limitations necessitate scaling. Tabata back squat at 115 for 8 reps. Rested a few minutes. Tabata shoulder press at 115 for 1 rep. Rested a few minutes. Tabata deadlift at 115 for 12 reps.

Comment #123 - Posted by: J.Wood at June 10, 2013 8:10 PM

F/24/5'10"/170lb

Shoulder Press 85
Deadlift 280
Back Squat 200

565lbs
Going to aim a lot higher next time

Comment #124 - Posted by: Carla at June 10, 2013 8:21 PM

M/35/5'9"/171

BS: 265
SP: 105
DL: 295

total: 665

My first time doing the total and my first time ever doing a back squat (just got a Rogue squat stand last week). Could have gone higher but didn't have a good idea of where to start. Next time I will see improvements.

My wife's first time as well. Very proud of her:
BS: 175
SP: 45
DL: 175
total: 395

Comment #125 - Posted by: G at June 10, 2013 8:34 PM

Squat-365
DLift-435
Shoulder press-235
Felt amazing, crossfit is a real liife change. These weights come after my doctor said i would not squat again.

Comment #126 - Posted by: abomb42 at June 10, 2013 8:39 PM

BS 205
SP 110
DL 230 (x5; that's all the weight I have)

545

last done: 120829: 205/105/225=535

I never feel like a CF total is a good workout, so I did 21-15-9
Pull ups
Wall ball, 20#
KB Swing, 53#
7:28

Note to self: if one is to eat double stuff Oreos, its better done after, not before a workout. Ugh.

Comment #127 - Posted by: Jim R. M/50/5'8"/160 at June 10, 2013 8:48 PM

M/36/130#/5'6"
Squat 280 PR
strict press 125
dead lift 335 PR

Press was low today, but i had done Karen this morning in 10:04 so my shoulders were a little burnt. Glad for 2 pr's though.

Comment #128 - Posted by: Robert at June 10, 2013 8:52 PM

BS 285
SP 145
DL 385
Tot 815

Comment #129 - Posted by: phill 37°21'41"N 118°23'43"W at June 10, 2013 10:01 PM

BS 385
SP 185
DL 455

Total 1025
First week of Crossfit and am enjoying myself. Ex Airborne Infantry
M/40/5'9"/185

Comment #130 - Posted by: Mike Jackson at June 10, 2013 10:09 PM

All PR's
Deadlift: 295
Squat: 255
Strict Press: 155

Comment #131 - Posted by: Yockey at June 10, 2013 10:17 PM

Back squat - 105kg
Shoulder press - 50kg
Deadlift - 150kg

Total - 305kg (PR)

Comment #132 - Posted by: Brett (24/M/188cm/77kg) at June 11, 2013 12:42 AM

Back squat: 94kg
Shoulder press: 26kg
Deadlift: 82kg

Total: 202kg - 445 lb

Comment #133 - Posted by: F/29/ weight 46kg at June 11, 2013 1:01 AM

Gran curso el de Barcelona, lastima que solo durase dos días. Gracias a todos los profesores por su enseñanza y su paciencia...Un saludo a todoss!!!!

Comment #134 - Posted by: Carlos at June 11, 2013 3:01 AM

Back squat: 115kg
Shoulder press:60kg
Deadlift:150kg

Comment #135 - Posted by: frednj at June 11, 2013 4:13 AM

Male age 47, weight 275,
1015
403/205/407

Comment #136 - Posted by: JP at June 11, 2013 4:36 AM

M 26/168cm/65kg back squat-115kg shoulder press-55kg deadlift-120kg

Comment #137 - Posted by: adnan özcan at June 11, 2013 5:32 AM

BS 285
SP 160
DL 315
TOT 760

Comment #138 - Posted by: Jake Kiddoo at June 11, 2013 5:40 AM

RE: #44, Nick Fory.

Not qualifying for Reebok's CrossFit Games puts Nick in the same boat as Chris Spealler this year. I respect that boat.

Comment #139 - Posted by: Erik at June 11, 2013 6:54 AM

Rob Hole, really encouraging post, thanks for posting it.

I unfortunately only have some large rocks that I found, so this exercise is out of reach for me.

Comment #140 - Posted by: brad at June 11, 2013 6:59 AM

Wife and I learned a lot and had a great time. Who knew...it's all about hula hoops and shake weights!

Comment #141 - Posted by: Adam Kruger at June 11, 2013 7:08 AM

By the way that was at CrossFit St. Louis Park! Mike, Chris, Johnny, Abi, Austin, and Joe...Thanks you!

Comment #142 - Posted by: Adam Kruger at June 11, 2013 7:11 AM

F 50 5'8
BS-135
sp-115 pushed press due to lack of reading carefully
dl 215

Comment #143 - Posted by: anne at June 11, 2013 7:14 AM

135/265/355: 755

Comment #144 - Posted by: Xman at June 11, 2013 7:48 AM

Backsquat: 275
Shoulder Press: 115
Deadlift: 225

I don't really feel myself getting any stronger from doing CrossFit, maybe I'm doing it wrong.

Comment #145 - Posted by: Chris Benoit at June 11, 2013 9:28 AM

740

Comment #146 - Posted by: myles456 at June 11, 2013 10:47 AM

M/25/5'9"/167

Bsquat. 245
SPress. 115
DLift. 295 (pr) but ugly lift

Comment #147 - Posted by: TVis at June 11, 2013 11:00 AM

Tot: 665,5 lbs (302,5 kg)

Comment #148 - Posted by: Viking at June 11, 2013 11:19 AM


5'9 196lbs

SP: 177 lbs
SQ: 330 lbs
DL: 570 lbs

1077 lbs

Comment #149 - Posted by: Swinton at June 11, 2013 12:00 PM

50kg
60kg
80kg

Comment #150 - Posted by: Simon Boote M/13st 7lb/6'/45 at June 11, 2013 12:36 PM

M/35/6'3"/200
295 - PR-10
150 - PR-15 (WTH?)
355 - PR-20
810
Prev:
765 - That's what eating and training poorly do to you.
795
785
820 (PR)
795
805
795

Comment #151 - Posted by: Ben S at June 11, 2013 4:22 PM

CrossFit Kids course at Belltown CF in Seattle was one of the most informative courses I have ever taken. I highly recommend this course for everyone, especially to teachers and coaches. I now have tools to help cue little ones, but everything we learned is easily transferable to adults too. Excellent, excellent course and instructors!

Comment #152 - Posted by: Kimberly Janysek at June 11, 2013 5:31 PM

Back squat 265
Sp 175
Dl 385
Total 825

Comment #153 - Posted by: Bryan L at June 11, 2013 6:05 PM

Backsquat - 220lb
Press - 95lb
Deadlift - 255lb

Don't laugh. First time I ever did any of these exercises. Still new to crossfit. So, all are PR's!

Comment #154 - Posted by: Nick M/29/6'2"/168 at June 11, 2013 7:10 PM

M/18/185
Deadlift: 545
Shoulder Press: 215
Back Squat: 315
Total: 1075

Comment #155 - Posted by: Patrick Reyes at June 11, 2013 8:17 PM

SQUAT-265PR
PRESS-135
DEAD-310

Comment #156 - Posted by: ART/M/44/5'5"/150 at June 12, 2013 2:33 AM

M/32/5'8/200
BS 290
SP 200
DL 360
TOT 850

Comment #157 - Posted by: tim at June 12, 2013 3:12 AM

47yrs, male, 295,
New Crossfit prs for me in all
Squat 403 (could've gone deeper lol)
Shd press 205
DL 407
Got tired from squats probably could've seen 20-30 lbs more on DL. Not bad for old fat guy. I love cross fit. All crossfit prs for me. I used to be somebody in the 1980s, but the new me was born on Crossfit a few years back.
One thing I've learned after many years of lifting weights(1975) is tha BURPEES SUCK STILL SUCK WILL ALWAYS SUCK.

Comment #158 - Posted by: JP at June 12, 2013 7:47 AM

Done Wednesday early:

165 bs
105 p
175 DL
-----
445

Going for smart slow progress back from ruptured bicep, done during nutso DL PR attempt.

Comment #159 - Posted by: matt h 51 180# 3-9-11 at June 12, 2013 8:43 AM

85 P
170 BS
230 DL

F/32/5'/120LBS

Comment #160 - Posted by: Amanda C. at June 12, 2013 9:22 AM

Made up on 130612-Wednesday
BS - 385 (10# PR)
SP - 170 (5# PR)
DL - 365 (10# PR)
Total - 920

Compare to 121127
BS - 375
SP - 165
DL - 355

Working towards the 1000# Club!

Comment #161 - Posted by: fargingbastige (M/46/6'0"/195) at June 12, 2013 11:02 AM

Back squat: 265 (twice, failed at 275)
Shoulder Press: 135 (strict)
Deadlift: 335, didn't try heavier-scared to hurt back

Total: 735

Comment #162 - Posted by: Jrl m/29/5'8/160 at June 12, 2013 3:04 PM

M/43/5'8"/176

305 back squat
140 shoulder press
315 deadlift


CF Total 755 or 432% bodyweight

Comment #163 - Posted by: Jon Craig at June 12, 2013 4:23 PM

eal leh

bs 45 45
sp 50 30
dl 105 75

200 150

Comment #164 - Posted by: ccraft at June 12, 2013 5:14 PM

Praus2018

Xfit totals DL400 SP185 BS350

Comment #165 - Posted by: Praus at June 13, 2013 8:33 AM

bsq 300
shldr press 155
dl 375

830(805 last)

Comment #166 - Posted by: Bells at June 13, 2013 9:23 AM

22/6'1/150

BS-165lbs
SP-85lbs
DL-235lbs

Comment #167 - Posted by: Dylyn at June 13, 2013 10:46 AM

Had an amazing weekend at Crossfit X Factor in Portland! Our level 1 training staff kicked ass! Thanks Kurtis, Chris, Dave, Mason, Nick, Dan, Laura and Kevin! I wish I could hang out with you all every weekend!

Comment #168 - Posted by: Tracy at June 13, 2013 11:11 AM

Back squat - 90kgs (110 failed)
Shoulder Press - 50kgs (60 failed)
Deadlift - 90kgs

Total 230 kgs 507lbs

Comment #169 - Posted by: orkun at June 13, 2013 12:44 PM

"Total" with CF Camarillo
M/30/205
BS - 365(PR)
SP - 165
DL - 385

Total - 915

Comment #170 - Posted by: Justin at June 13, 2013 2:44 PM

Finally catching up....F/30
BS 200 (PR)
SP 80
DL 185 (PR)

Total 465


Comment #171 - Posted by: Deidre at June 13, 2013 9:49 PM

BS 155
SP 80 (PR)
DL 255 (PR)

Total 490

Comment #172 - Posted by: Leah at June 13, 2013 11:20 PM

Thank you coaches,

Comment #173 - Posted by: Baldo at June 14, 2013 6:47 AM

BS 160 kg
DL 140 kg
SP 80 kg

Total: 380 kg

Comment #174 - Posted by: Vincent (m/28y/84kg/181cm) at June 14, 2013 7:16 AM

Did Triple Total with FS, 15mins for each

DLx3 - 455
Pressx3 - 185
FSx3 - 335

immediately followed by 1mi run - 6:35

Good workout!

Comment #175 - Posted by: brian p at June 18, 2013 6:45 AM

Previous PR:
BS 365
SP 165
DL 425

total 955

This week did maxes:
BS 395
SP 215
DL 430
total: 1040
also snatch PR 185

Comment #176 - Posted by: Josh M/20/5'6"/191 at June 18, 2013 8:33 PM

Completed 2 reps of each.
BS: 2 x 90 kg (can go more)
SP: 2 x 60 kg (max)
DL: 2 x 110 kg (a little more)

Comment #177 - Posted by: Keith at June 19, 2013 8:56 AM

Bs 100 kg
Sp 50 kg
DL 110 kg

Comment #178 - Posted by: Simon Boote M/13st 7lb/6'/45 at June 20, 2013 4:46 PM

Deadlift: 365
Shoulder Press: 120
Back Squat: 285

Total: 770

Comment #179 - Posted by: savetheh at June 21, 2013 3:42 PM

BS - 255
SP - 155pr
DL - 305

Comment #180 - Posted by: illis 32/M/190/5'9 at June 23, 2013 5:24 PM

BS - 215
SP - 145
DL - 305

Comment #181 - Posted by: fitz997 at June 27, 2013 5:30 PM

BS: 310
SP: 135
DL: 355
Total: 800 (ties pr)

Comment #182 - Posted by: Ronnieboy M/50/5'9"/185 at June 27, 2013 6:06 PM

m/39/5'9/183
CFWU-2. HSPU instead of dips 2nd. Row 500m. Shortcut to get through WOD because of 8:30 appt at office.
HB WU 135-7, 225X5
LB WU (2) 315X2
BS-370! Best in awhile. Assumed it was a PR. Didn't look at past records. Felt good. Hopefully due at least in part to recent squat work & not entirely due to increased bodyweight.
SP-160 Disapp. Failed at 170 & 165 before dropping to get 160 & barely got it. Had bar in center of palm. Move closer to fingers next time.
DL-405 Disapp since this wt went up pretty easy. Failed @ 415 twice. Couldn't really even break it off floor.
Ttl: 935
11/27/12:BS-365 SP-170-On 2nd. Barely kept it moving, but thankfully was able to. Good job w/knees back to engage posterior chain. Bar on palm just below knuckles.
410-Unfortunately, real ugly. Decided to stop there - on 2nd set. Totally lost big chest.
945 ttl
8/29/12: 360,165,410=935
5/31/12:BS: 370 - SP-165,DL-405 Ttl: 940
2/19/12: 370-PR,170-PR,410-PR Ttl: 950
Off day from eating plan the day before probably really helped.
12/19/11: 365,165,405=935
8/29/11:360,155,400=915
5/13/11: 355,155,400=910
10/16/10: 345,165,385=895
7/24/10: 355,155,385=895
5/8/10: 355,160,375=890
2/23/10: 355,160,395=910
12/12/09: 355,160,395=910
11/4: 355,155,385=895
10/13: 345,155,365=865
9/9: 350,155,365=865
6/29: 350,150,385=885
See 6/29 for further history

Comment #183 - Posted by: jrm at June 28, 2013 7:41 PM

52/m/186

275sq/385DL/135sp

Comment #184 - Posted by: denob at June 29, 2013 8:59 AM

Male/ 25/ 6"1/ 185lbs

BS 255 pr
SP 135 pr
DL 335

Total 725

Comment #185 - Posted by: Kyle Kimbell at July 11, 2013 8:51 AM

120 s press
210 bsquat
310 deadlift
Max weight I have at home for movements and I've never been to an affiliate and invested into a basement gym

Comment #186 - Posted by: Josh at July 11, 2013 3:08 PM

6'5/ Male/ 200lbs

Squat 315
Shoulder Press 150
Deadlift 425

Total = 890

Comment #187 - Posted by: Kobe at July 11, 2013 4:39 PM

BS - 245
SP - 145
DL - 305

Comment #188 - Posted by: fitz997 at July 12, 2013 5:40 AM

Buy in:
Core WOD

Back squat - 205
Shoulder press - 125
Deadlift - 225

Total = 555
*need to get more plates

Comment #189 - Posted by: vic* at July 19, 2013 12:04 AM

Squat-450
Shoulder press- 235
Deadlift-550
Age-16

Comment #190 - Posted by: Caleb at July 28, 2013 12:54 AM

Back Squat: 295
Shoulder Press: 145
Deadlift: 350

Total: 790

Comment #191 - Posted by: batman24 at January 17, 2014 6:20 AM

780lb 17.03.14
BS 265lb/120k (+9lb)
SP 160lb/72.5k (-)
DL 355lb/160k (-)

766lb 10.06.13 - BS 115k/254lb, SP 72.5k/160lb, DL 160k/353lb
750lb 12.03.13 - BS 115k, SP 70k, DL 155k
738lb 21.08.12 - BS 115k, SP 70k, DL 150k
766lb 05.04.12 - BS 125k, SP 72.5k, DL 150k
777lb 23.01.12 - SP 72.5k, BS 120k, DL 160k
748lb 30.09.11 - SP 70k, BS 110k, DL 160k

Comment #192 - Posted by: zenoperegrinus at March 17, 2014 11:08 AM

1-rep max deadlift: 365

(PR! Last time was 360, before that 355)

Comment #193 - Posted by: Manchild at March 21, 2014 6:18 AM
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