July 11, 2013

Thursday 130711

"CrossFit Total"

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

Post total to comments.

Compare to 130610.

ChadHamilton_broadjumps_th.jpg

Enlarge image

Jason Littrell and John Dillingham.


Dave Castro Announces CrossFit Invitational Event at the Big Sky Gathering, August 16-18 - video [ipod] [mov] [HD mov]


"Poor Diet Sinks U.S. in Health Rankings" by Andrea Maria Cecil, CrossFit Journal article [pdf]

Posted by Pukie at July 11, 2013 5:00 PM
Comments

Wow, again only 30 days later? Well...alrighty then!!

Comment #1 - Posted by: Gavin at July 10, 2013 7:26 PM

I like it, we always do this every 3-6 months, now lets if there are gains after 30 days. Remember 2.5# is an increase! Post previous weights also!!!

Comment #2 - Posted by: Billy Rad at July 10, 2013 7:49 PM

A little video of some speed strength development.

http://www.youtube.com/watch?v=racucZhY7vg

Its of Vladislav Rigert the son of Soviet weightlifter David Rigert.

He also can clean and jerk 221kg .

He can do a pause clean with 200kg.

a pause clean is from the floor to above the knee and hold it for 5 seconds, then bang it for the full clean.

Comment #3 - Posted by: John at July 10, 2013 8:59 PM

M/180/5'10/37
Crossfit total
Back squat 255#
Shoulder press 135#
Dead lift 425 #
Total 815#

Comment #4 - Posted by: Craig Hicks at July 10, 2013 9:07 PM

no gym, sub Angie, first time, hard, lots of room for improvement in pull ups and push ups, squats were strong in two fast sets of 50

29:27

Comment #5 - Posted by: Dan at July 10, 2013 9:43 PM

Squat:545
Dead:495
Press: 295
Total: 1335

Comment #6 - Posted by: Alex Williams at July 10, 2013 9:45 PM

375lbs Squat
138lbs Press
385lbs Lift
165lbs Bodyweight

Comment #7 - Posted by: Moritz (GER) at July 10, 2013 10:38 PM

Please tell me why the "crossfit total" involves three different lifts that have nothing to do with crossfit? Why not call it the "power lifting total" like honestly, the "crossfit" total should be as follows:

Fran Rx'd
Grace Rx'd
Diane Rx'd

Much better for a "crossfit" total?

Comment #8 - Posted by: Frank Mayhew at July 10, 2013 11:05 PM

If squat, deadlift, and press aren't part of your CrossFit programming something is wrong.

Comment #9 - Posted by: ckatech at July 10, 2013 11:39 PM

No crossfit for me today, I climbed a mountian instead. Had a ball. So ill save this one for tomorrow.

Comment #10 - Posted by: Kate Head at July 11, 2013 12:05 AM

did these the other day
squat 395
shoulder press 215
deadlift 455

other prs
snatch 185
clean and jerk 245
bench 250
push press 245

Comment #11 - Posted by: Josh M/20/5'6"/185 at July 11, 2013 12:28 AM

@ #7
Frank,

The Total deals with a core component of CrossFit and Fitness in general. Strength is definitely an integral part of the ten competencies of Fitness. This is as true of a gauge of strength that we can get. Of course, Fran and other benchmark are great CrossFit test, but aren't exactly strength and tap into different energy system. Here is a good read for you by Mark Rippetoe from the CrossFit Journal about the Total: http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

Hope answers your question. Good Luck!

Joe

Comment #12 - Posted by: Mighty Joe at July 11, 2013 12:29 AM

Meh.. still sore from Diane couple days ago.
This will be interesting.

Comment #13 - Posted by: John at July 11, 2013 12:30 AM

@ #7
Not to mention all three moevments are part of the 9 Foundational Movements of CrossFit (squat is just air squat... but they are relatively the same, just one with weight).

Joe

Comment #14 - Posted by: Mighty Joe at July 11, 2013 12:50 AM

Back squat 140 kg
Shoulder press 70 kg
Deadlift 140 kg

Total 350 kg (772 lbs)

Comment #15 - Posted by: Fred 39/176/75 at July 11, 2013 1:15 AM

Before asking questions please read the article that Rippletoe wrote(it's free and work safe).

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

Comment #16 - Posted by: eki at July 11, 2013 1:49 AM

BS: 280
SP: 170
DL: 315
CFT: 765lbs

Comment #17 - Posted by: gb 45/m/71"/185# at July 11, 2013 3:10 AM

140kg bs
75kg sp
165kg dl

Comment #18 - Posted by: ilker at July 11, 2013 5:07 AM

235 BS (pr by 10 lbs)
135 SP (pr by 10 lbs)
335 DL (pr by 10 lbs)

= 705 CFT

Comment #19 - Posted by: Joe Northside m/34/70"/200 at July 11, 2013 5:11 AM

@Frank Mayhew,

I don't even know where to start with your comment...

These lifts have very much to do with CrossFit! Get better at them.

Comment #20 - Posted by: Rene Forestier at July 11, 2013 5:23 AM

M/200/5'9/29
Back Squat: 375 (PR)
Shoulder Press: 140 (PR)
Deadlift: 405 (PR)
Total: 920 points (PR)

Quadruple PR!

Comment #21 - Posted by: Johnny C at July 11, 2013 5:24 AM

M/25/179/5'10"
I was determined to PR in every category but didn't think I'd do as well as I did!

Back Squat
370# (PR by 10#)

Shoulder Press
205# (PR by 30#)

Deadlift
495# (PR by 35#)

CFT: 1070

I put the DL vid on twitter @jtrinca6

Comment #22 - Posted by: JoeyT Rochester at July 11, 2013 5:27 AM

@8

Why the ignorance ? Any crossfit workout is done to improve yourself at an over all goal !
Crossfit being that if your getting faster at fran then it probably means your getting stronger more conditioned for the training
What better way to measure it than in a 1 rep crossfit total !!

Comment #23 - Posted by: Rich P at July 11, 2013 6:09 AM

Day 25 of 30 completed.
Squat - 235 - 5 lb improvement
Press - 140 - 10 lb improvement
Deadlift - 260 - 15 lb improvement

total - 630 - 30 lb improvement.

Very pleased to be progressing physically. My battle with depression also continues to improve. Similar to my squat improvement it is a slow. I am learning patience , how to radically accept where I am in life, and to be grateful for all things, including this season of clinical depression. 5 lb improvement every month could equal a 60 lb improvement over a year. Pretty significant. I am applying that same thought process to my mental health. God Bless all of you and best of luck on your total today.

Comment #24 - Posted by: Rob Hole M/45/5'10"/180 at July 11, 2013 6:09 AM

June
BS: 335
SP: 155
DL: 385
Total: 875

Today
BS: 350 pr
SP: 160 pr
DL: 405 pr
Total: 915

Comment #25 - Posted by: tnsurfer at July 11, 2013 6:14 AM

I'm w/ #2/Gavin--CF Total again, 30 days later?

"Whittman" Hero WOD, Rx:
7 RFT:
15x kb swing, 1.5 pood
15x power clean, 95#
15x box jump, 24"
25:43

130208: 26:40 w/ 44# kb

Comment #26 - Posted by: Jim R. M/50/5'8"/160 at July 11, 2013 6:54 AM

F/51/5'6/123
Back squat 155# same
Press 90# pr by 5
Deadlift 185# pr by 10
Total 430

Comment #27 - Posted by: D.S. at July 11, 2013 7:04 AM

Is there a link in the library somewhere for proper shoulder press form? I don't want to cheat the number.

Comment #28 - Posted by: Chris at July 11, 2013 7:37 AM

M/16/5'11"/154

back squat 92kg/203lb
shoulder press 40kg/88lb
deadlift 110kg/243lb

total: 242kg/534lb

Comment #29 - Posted by: Korczyk at July 11, 2013 7:41 AM

225# Back Squat
135# Push Press
255# Deadlift
Total 615#

29/M/5'9"/165

Comment #30 - Posted by: SGA at July 11, 2013 7:42 AM

Great work Rob Hole

Comment #31 - Posted by: JuliePlatt at July 11, 2013 8:02 AM

M/186/5'11"/40
First Go so nothing to compare yet.

Back Squat = 275
Shoulder Press = 135
Deadlift = 295
Total = 705

Comment #32 - Posted by: Xavier James at July 11, 2013 8:16 AM

Where's the constantly varied high intensity at?

Comment #33 - Posted by: Frank Mayhew at July 11, 2013 8:20 AM

@ Frank Mayhew:
Between that "a" and "t."

Comment #34 - Posted by: Emily Reed at July 11, 2013 8:28 AM

M/21/185
Squat 365
Press 185
Deadlift 445

Comment #35 - Posted by: Tony at July 11, 2013 8:38 AM

Let's not all get in a tizzy about this. It's a WOD for today, nothing more. I sympathize w/ #8/Frank in that, for what I want from CF, any of the Girls are better workouts and measures of progress than CFT. I've always thought we should do Fight Gone Bad or Hope monthly, as they tax virtually all CF movements and principals. That perspective might not be the same for all, so that's why we hit them all periodically.

So...if CFT after only 30 days isn't for you (and it wasn't for me), then sub in something different, something you've been wanting to do.

Comment #36 - Posted by: Jim R./50/5'8"/160 at July 11, 2013 8:55 AM

I want to do the CF Total again, but don't have access to enough weight, so tonight I'm going to use my new C2 rower that Rogue should be delivering today!

So excited to have a rower finally! I'll do the CF total on the next rest day.

Comment #37 - Posted by: Gavin at July 11, 2013 9:13 AM

Rob, congrats on your improvements. It's fun to see your journey. I wish I could improve my shoulder press. I'm stuck at 105 and don't seem to be going anywhere with it. An increase there would really help my CF total.

Comment #38 - Posted by: Gavin at July 11, 2013 9:15 AM

M/23/5'9"/175

Back Squat: 345 lbs
Press: 150 lbs
Deadlift: 325 lbs

Total: 820 lbs

Comment #39 - Posted by: Danny O. at July 11, 2013 9:19 AM

M 42/185/6'0"
Bs 245
Sp 140
Dl 305
Total 690.

Comment #40 - Posted by: Mike at July 11, 2013 9:24 AM

BS -> 110kg
SP -> 60kg
DL -> 130kg

Total 300kg ps. I'm beginner. :)

Comment #41 - Posted by: Mihaylo D. at July 11, 2013 9:25 AM

245 Back squat
140 Overhead press
335 Deadlift

720 Crossfit Total

Comment #42 - Posted by: Victor 180/26/6'1" at July 11, 2013 9:36 AM

BS - 405
Press - 160
DL - 365
Total - 935

Bodyweight - 165 lbs

Comment #43 - Posted by: Kris m/36/5'10"/165lbs at July 11, 2013 9:36 AM

100 kg pr
50 kg
125 kg pr

Comment #44 - Posted by: Simon Boote M/42/80kg/6' at July 11, 2013 9:41 AM

F/165lbs./5'9/34
Squat-175lbs. (decrease from PR 4 yrs. ago 225lbs.)
Overhead Press-115lbs.(PR 5+lbs.)
Deadift-255lbs. (PR 10+lbs.)

Comment #45 - Posted by: Artemis Fit at July 11, 2013 9:58 AM

255 Squat
305 Deadlift
115 Press
675 CFT

Comment #46 - Posted by: Mike 35/5'6"/150lbs at July 11, 2013 10:09 AM

M/29/81kg
Been doing crossfit 1.5 months. Lifted a bit before.
Love it!!!

Squat 140kg
Press 65kg
Deadlift 150kg (grip let me down)

total roughly 735 lb ish

Comment #47 - Posted by: Adam at July 11, 2013 10:11 AM

First time for me:

Sq:285 pr
Sp:155 pr
Dl: 405. Is 20 lbs under my max for that.

Total of 845lbs!

Comment #48 - Posted by: Justin butler at July 11, 2013 10:15 AM

M/27/6'/235
Squat 235 lbs
Press 115 lbs
Deadlift 315 lbs

CFT 665 lbs

Broke my PR for the press and deadlift WOOHOO!!!! Love doing CROSSFIT!!!!!!!!!!!!!

Comment #49 - Posted by: Julian at July 11, 2013 10:17 AM

I've got two(2) Gold tickets to the Games that I'd be willing to part with, at cost. Anybody interested?

goldgamestix@gmail.com

Comment #50 - Posted by: Joe at July 11, 2013 10:21 AM

dl 305
bs 225
press 135

total 665

Comment #51 - Posted by: jeff - 6/205/41 at July 11, 2013 12:09 PM

Bs 335
Sp 185
Dl 425
I hate squats.
M/18/6'2/190

Comment #52 - Posted by: Philly d at July 11, 2013 12:17 PM

Bs 335
Sp 185
Dl 425
I hate squats.
M/18/6'2/190

Comment #53 - Posted by: Philly d at July 11, 2013 12:18 PM

Question for the community:

I've been doing crossfit on my own for about a year now, and starting out I obviously had to scale a lot of the wods way down as far as the weight is concerned. My goal is to get to where I can do the majority of wods "as Rx", so to do so would it be more beneficial to focus on increasing the amount of weight I'm lifting and not worry too much about time gains, or to keep weights where I'm at and focus on getting faster, more unbroken sets, and dropping my times and then start with weight increases? Thoughts? opinions? experiences?

Comment #54 - Posted by: CAP at July 11, 2013 12:18 PM

M/23/5'11"/185.5

total: 995

squat: 370, SP: 190, DL: 435

previous total: 960; cannot remember what PR is, but know it is safely over 1k.

Comment #55 - Posted by: Miles Forks at July 11, 2013 12:19 PM

385# squat (35# PR)
160# Press (5# PR)
455# deadlift (20# PR)

Total 1000 lbs

M/33/6'3"/253lbs

Comment #56 - Posted by: Kyle at July 11, 2013 12:20 PM

"CrossFit Total"
Back squat, 1 rep 415
Shoulder Press, 1 rep 185
Deadlift, 1 rep 425
Total: 1,025

Comment #57 - Posted by: Slayer 32/M/6'1/240 at July 11, 2013 12:30 PM

m/43/5'8"/180

BS 260
SP 140
DL 310
All pr's by 5#

710 total

Comment #58 - Posted by: Mike Andridge at July 11, 2013 12:31 PM

Me
305
135
335
Total 775

Jam
320
135
315
Total 770

Comment #59 - Posted by: Neil Hartman at July 11, 2013 12:39 PM

M/43/5'11"/158 lbs

Back Squat: 230 lbs
Shoulder Press: 150 lbs
Deadlift: 290 lbs

Total: 670 lbs. My first CrossFit total!!! Helps to actually have a squat rack (birthday gift from my wife!!!) Did 5X5 Front Squats yesterday and 5X5 Back Squats and Deadlifts on Tuesday. Legs a bit rubbery. SP and DL are PR's for 1 rep max, each by 5 lbs.

Comment #60 - Posted by: John Yanzuk at July 11, 2013 1:03 PM

Deadlift 100kg
Press 40kg
Squat 90kg

Doing some epic progress. Three months ago i couldn't deadlift 50 kg.
Age:14 years old
Wheight:62kg

Comment #61 - Posted by: gee at July 11, 2013 1:11 PM

M/184/5'9"/31

BS 375#
SP 155#
DL 365#

895# Total

Thank you God for giving me my abilities

Comment #62 - Posted by: Newmann at July 11, 2013 1:14 PM

Back squat - 110kg
Shoulder press - 60kg
Deadlift - 140kg (PB)

Total - 310kg (683)

Aiming for 700+ next time!

Comment #63 - Posted by: Ben at July 11, 2013 1:34 PM

M/35/5'10"/184

Squat 255 lbs new PR by 10 pounds
Press 135 lbs
Dead lift 335 lbs new PR by 10 lbs

Total 725

Comment #64 - Posted by: Brian P at July 11, 2013 1:38 PM

How long does everyone rest between sets when doing max workouts? I was thinking 3 minutes, but didn't know the official CF rest times (even though I doubt there is any) or what everyone thought. Thanks all.

Comment #65 - Posted by: David at July 11, 2013 1:41 PM

#54/CAP, go to the discussion page for this past Tuesday's Diane WOD. Gavin launched a discussion relevant to your question.

Comment #66 - Posted by: Jim R./50/5'8"/160 at July 11, 2013 1:58 PM

Squat: 245
Press: 135
Deadlift: 325
Total: 705

Comment #67 - Posted by: Neal Dickey at July 11, 2013 2:14 PM

245 back squat
155 shoulder press
355 dead lift
Total 755.

Comment #68 - Posted by: Pond m/33/74/195 at July 11, 2013 2:27 PM

@ Comment #54 - Posted by: CAP

If you follow the guidelines that coach has given us, you will naturally move to Rxing the WODs. Having said that, you should focus on improving your times and getting them into the bell curve for what everybody here is posting, regardless of weight. Fran Rx 95 pounds at 13 minutes is not as beneficial as Fran scaled to 65 pounds and 5 minutes. Large loads, long distances, QUICKLY.

Once the times are on the lower end of the spectrum, increase the weight, and then work that weight down to a quicker time.

Study the relationship between FORCE and DISTANCE and TIME as it relates to constantly varied, functional movements at a high intensity.

This Journal video from Coach Glassman is excellent: http://library.crossfit.com/premium/video/CFJ_Glassman_ForceDistanceTimeBrisbane.mov?e=1373581424&h=cc4fc33822f9b103199d2d2f90695687

Comment #69 - Posted by: Gavin at July 11, 2013 2:29 PM

CAP,

Simply put. If you want to be able to do main site daily WODs RXed, you need to get stronger. Say a WOD calls for a high number of power cleans at 135. If your 1RM for a power clean is 160, you are sitting at around 85% of your 1RM. You will not be able to maintain any kind of intensity for very long at 85% of a 1RM no matter how well conditioned you are. Kick your power clean max up to 200 and the same workout has you working at 65% capacity. I just finished a strength cycle that added a considerable amount of weight to my back squat, deadlift, snatch, and clean PRs. Every WOD got easier (excluding those that include muscle ups, but shoulder is still healing). Now this comment is going to unleash a lot of purist who will curse me and damn strength and conditioning. But you asked how to do WODs RXed. Get stronger. Every athlete at the Cross Fit Games, hell I bet every athlete who made it to regionals, got there by doing periodized strength and conditioning in conjunction with Cross Fit workouts. I just watched an interview with Rich Froning were he made reference to finishing a strength cycle.

Comment #70 - Posted by: Dave at July 11, 2013 2:33 PM

Squat - 242
Press - 110
DL - 220
Total - 572

M/30/155

Comment #71 - Posted by: jbob at July 11, 2013 2:38 PM

f/43/180/5'10"

running wod

1600m run (7:42) ,3 min rest
1200m run (6:02), 2 min rest
800m run (3:56), 1 min rest
400m run (1:43)

23:25 total including rest.

This was done on a track and much faster than the one I did a few weeks ago on the road.

came home and did 5 pullups. no kip. Good to see that the shoulder will allow them. Arms feel soft weak though. I don't like it.

Comment #72 - Posted by: JuliePlatt at July 11, 2013 2:45 PM

First time with this.
Squat 300lb
Shoulder press 115lb
Deadlift 295lb
Total-710

Comment #73 - Posted by: Ben at July 11, 2013 2:52 PM

Julie, I've been following your comments. Glad to hear your shoulder is mending. Your arms will get back into shape. I often feel that taking a rest week (or two!) is beneficial and often overlooked or frowned upon. Injury can make us stronger physically and mentally.

Comment #74 - Posted by: Gavin at July 11, 2013 2:58 PM

New Total: 395
BS: 145, didn't attempt heavier
SP: 75, failed 80
DL: 175, didn't attempt heavier

Here's my June totals:
My first "Total" WOD = 335
125 Back squat, failed 135
65 shoulder press, failed 75 and 70
145 Deadlift, no fail

Comment #75 - Posted by: Glorybelle (F/44/5'5/134) at July 11, 2013 3:07 PM

Squat - 315
Press - 150
DL - 305

Total - 770

M/48/177

Comment #76 - Posted by: Robert at July 11, 2013 3:12 PM

New Totals in filter. Happy.

JulieP, glad to see you're shoulder is feeling a little better. And great running today.

Rob Hole, nice update from you and congrats on the PRs.

Newmann, I feel the same.

It's great to see so many improvements posted today!

Comment #77 - Posted by: Glorybelle (F/44/5'5/134) at July 11, 2013 3:19 PM

"CrossFit Total"

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

217
96
217
Total : 530

Comment #78 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at July 11, 2013 3:43 PM

"CrossFit Total"

Hack squat, 1 rep(subbed)
Shoulder Press, 1 rep
Deadlift, 1 rep

217
96
217
Total : 530

Comment #79 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at July 11, 2013 3:44 PM

BS 365
SP 135
DL 405

CFT 900

Comment #80 - Posted by: Ryan at July 11, 2013 3:50 PM

# 8 the CrossFit Total should be.

Snatch
Clean and Jerk


Weightlifting is one of the Pillars of CF, reread the free down load under Start Here.

You start out with the power versions and move to the full versions.

Comment #81 - Posted by: John at July 11, 2013 4:00 PM

M/30/5'8/212

SP: 155
BS: 335
DL: 425
Total: 915

Comment #82 - Posted by: Rocky at July 11, 2013 4:02 PM

M/36/5'5/135
Squat: 330
Press: 150
Dead : 275
Total: 755
Did bench for fun and 275

Comment #83 - Posted by: Jason at July 11, 2013 4:24 PM

After reading today’s article about poor diet in the US, I remembered something Rory Mckernan said during yesterday’s “First CrossFit Workout?” video:

“I drank the Kool-Aid.”

We’ve all heard it many times, but maybe there’s a better way to describe it. Like Dr. Ray said in the article, there “needs to be a shift in emphasis to focusing on things that lead to health instead of desperately trying to extend unhealthy life once sickness has taken hold.” Maybe we can tell people

“I took the medicine.”

We talk about doing the WODs “as prescribed,” there is a recommended dosage (weight/reps) and frequency (three days of work, one day of rest). I’d take the CrossFit vaccine over a blood pressure pill any day of the week.

Comment #84 - Posted by: Joe Northside m/34/70"/200 at July 11, 2013 4:26 PM

comments in the filter...

Comment #85 - Posted by: Joe Northside m/34/70"/200 at July 11, 2013 4:27 PM

Subbed:
"Barbara" minus pull-ups (burpees instead, no pull-up bar)
39:00

Comment #86 - Posted by: SB at July 11, 2013 4:34 PM

738lbs

60k,125k,150k -- 335k

Comment #87 - Posted by: jomo m/48/6'/172 at July 11, 2013 4:40 PM

@CAP

I have been crossfitting for about 14 months and follow the main site. I noticed right off the bat that crossfit exposes your weakness. Iam naturally stronger at cleans, DL, snatches etc. but struggle with body weight movements such as pullups, muscle ups etc. What I've found very beneficial is doing additional work or practice in your area of weakness. So continue with the wods but do some strength work either earlier in the day or before the wod. Hope this helped

Comment #88 - Posted by: hollyhog at July 11, 2013 4:40 PM

Squat 335
SP 150
DL 350

CFT = 835. A 50# increase from last month

Comment #89 - Posted by: Rowan M/48/5'5"/150 at July 11, 2013 4:41 PM

BS: 425
SP: 200
DL: 470
CFT: 1095

M/37/6'00"/205

Comment #90 - Posted by: Mark at July 11, 2013 4:46 PM

How long does everyone normally rest in between sets when trying to max out when doing this workout? Is there a specific time or unwritten rules that crossfitters follow for this? Thanks all!

Comment #91 - Posted by: David at July 11, 2013 4:48 PM

M/32/200/72

DL-425
BS-345

Didn't do shoulder press due to 3 days of a lot of shoulder stability stuff.

Did 21-15-9 couplet of toes 2 bar/hand release push-ups after these and finished with 3 15' rope climbs. Good day.

Comment #92 - Posted by: SeanP at July 11, 2013 5:06 PM

@54 and replies
I am very interested in the question you ask (which comes up over and over again). The replies always include issues about goals and a variety of views- e.g. see the discussion after tuesdays Diane.

So let me ask everyone what I hope is a relatively defined question: If the goal for an "average" athlete is to optimise time on Rx Fran or Rx Diane (or whatever) in a defined time period (say 6 months) and assuming a background standard (say main site) programme, which of the following three should they do as specific extra work to acheive the goal- slow Rx attempts, quick but scaled attempts, or a mix of both?

Has anyone done a controlled experiment with a group of athletes on this? Might the answer be different for different athletes depending on base strength, muscle fibre mix etc? If so can one determine which group an athlete is in prospectively?

Clearly there are a lot of assumptions in the question- the background programming choice (e.g. perhaps Gant or Outlaw would be better than main site), the idea that incorporating extra attempts at the "target" girl is a plausible way to improve time (as opposed to doing e.g. more heavy thrusters) etc., but without standardizing as many variables as possible, I don't see how to answer the question scientifically.

Comment #93 - Posted by: ben at July 11, 2013 5:15 PM

"CF Total"
BS 390
Press 215 (pr)
DL 475
1080(pr)

Comment #94 - Posted by: BLong/M/34/71"/210 at July 11, 2013 5:20 PM

Back Squat: 315 up 10 pounds from before
Shoulder Press: 145 down 10 pounds
Deadlift: 355 up 10 pounds

Comment #95 - Posted by: BW at July 11, 2013 5:21 PM

260 squat
155 press
400 deadlift....new pr

=815 total

Comment #96 - Posted by: Brad at July 11, 2013 5:28 PM

840#
Squat 295# +15#pr :)
Press 140# -10# :(
Deadlift 400# 0#:/

Very happy with my squat I really want break 300. Hopefully soon.

Semper Fi

Comment #97 - Posted by: Bob. M/42/192/6' at July 11, 2013 5:57 PM

420 PR

80# shoulder press. Tied PR
150# squat. 5# shy- dang!
190# dead lift. PR last time was 170#

Short on time so I can't complain too much.

F/42/127/5'9"

Comment #98 - Posted by: Trina at July 11, 2013 6:04 PM

295 sq
175 press
405 dl
875

Comment #99 - Posted by: Bryan L at July 11, 2013 6:08 PM

M 6'2" 270

BS 335 PR
DL 355 PR
SP 135

Total 825

Comment #100 - Posted by: nick at July 11, 2013 6:20 PM

Don't like to do squats without a spotter.

Deadlift = 270
Pull Up = 45
Incline Bench Press = 220
Shoulder Press = 135

Total 670

Comment #101 - Posted by: Roto at July 11, 2013 6:31 PM

M58/185/5'9" #650

Carlos, M 26/5'7"/165, #545

Comment #102 - Posted by: m robert weiss at July 11, 2013 6:44 PM

Scaled for my Co–Cr & Polymer Knee
Squat: 205
Press: 165
Deadlift: 225
Être prêt
M/55/6’/210

Comment #103 - Posted by: Pete In Sun City at July 11, 2013 7:06 PM

M/5'7"/37/165
Squat 405
DL 425
SP 170

Total: 1000lbs!

Could have went heavier on squats but didn't have a spotter.

Comment #104 - Posted by: Guns76 at July 11, 2013 7:14 PM

Squat 295
Press 145
Deadlift 300
Total: 740

Comment #105 - Posted by: Robert at July 11, 2013 8:00 PM

m/24/5'9"

no spotter so I stayed on the safe side and was rushed on deadlift could of did more but my score
back squat-355
strict press-175
deadlift-355
total-885

Comment #106 - Posted by: bubba at July 11, 2013 8:37 PM

Equipment limitations necessitate scaling. Tabata back squat at 115 for 6 reps. Rested a few minutes. Tabata shoulder press at 115 for 0 reps. Rested a few minutes. Tabata deadlift at 115 for 10 reps.

Comment #107 - Posted by: J.Wood at July 11, 2013 8:39 PM

350 bs / 180 sp / 375 dl
Total-905----new pr!!!!

Comment #108 - Posted by: Matt m/30/165/5'9 at July 11, 2013 9:11 PM

355 bs
175 sp
375 dl

905 total

Comment #109 - Posted by: Ramsey at July 11, 2013 9:23 PM

300-155-395
Tot=850

Comment #110 - Posted by: phill 37°21'41"N 118°23'43"W at July 11, 2013 9:45 PM

405# back squat
175# Shoulder Press
435# Dead Lift.
1005# total.

New PR.

Comment #111 - Posted by: David Smith at July 11, 2013 10:06 PM

M29/190/6'1
bs: 256
sp: 146
dl: 442

I noticed my deadlift is much heavier than my back squat. I put all scores that where posted hear in a spread sheet. The average 'max deadlift' is 1.18 times larger than the /max back squat'.

Any insight on what should this number should be, and what a large deviation from this means in terms of fysiology?

'Cause a have the numbers anyway:
averages (so including everyone!)
bs: 296
sp: 147
dl: 349

standard deviation:
bs: 77
sp: 19
dl: 59

Comment #112 - Posted by: RolfDB at July 11, 2013 11:51 PM

Back squat - 105kg
Shoulder press - 52.5kg
Deadlift - 155kg

Total - 312.5kg (PR)

Comment #113 - Posted by: Brett (25/M/188cm/77kg) at July 12, 2013 12:02 AM

Squat-267#
Press-139
Deadlift-325

Total-731

Comment #114 - Posted by: ART/M/44/5'5"/150 at July 12, 2013 4:26 AM

squat 343pr
press 155
deadlift 407pr
905pr

Comment #115 - Posted by: cort at July 12, 2013 5:38 AM

Squat - 400
Press - 175
Deadlift - 460

Total - 1,035

Comment #116 - Posted by: Ben Lyon at July 12, 2013 9:07 AM

Squat- 295 (pr)
Deadlift- 310 (tied PR)
Press- 135 (pr)

Total- 740

I would like to have tried a little more on the Deadlift, but 310 is all the weight I have. Guess it's time to go shopping.

Comment #117 - Posted by: Matt G. at July 12, 2013 9:13 AM

M/U on 130712:

660 at 220/120/320

Comment #118 - Posted by: james.patrick [M/51/66"/135] at July 12, 2013 12:04 PM

BS: 335
SP: 155
DL: 415
Total: 905

Comment #119 - Posted by: Pacers at July 12, 2013 12:39 PM

BS: 335
SP: 155
DL: 415
Total: 905

Comment #120 - Posted by: Pacers at July 12, 2013 12:40 PM

Previous:
This week did maxes:
BS 395
SP 215
DL 430
total: 1040

This week did maxes:
BS 395
SP 215
DL 455
total: 1065

Comment #121 - Posted by: Josh M/20/5'6"/183 at July 12, 2013 12:45 PM

M/5'9"/35/162

Didn't PR in any subset, but total is PR

135 press
295 deadlift
225 squat
=655

Comment #122 - Posted by: Jiggastemple at July 12, 2013 2:17 PM

730

Comment #123 - Posted by: myles456 at July 12, 2013 3:18 PM

crossfit total

squat - 315 pr
press - 180 pr
deadlift - 375 pr

Impressed my self with the press very happy! I really feel like my dead lift should be up a little more, and I know I could have gotten a little more on squat. I jumped to 325 and failed and failed at 400 on dl. I knew 180 was my best press and kept it. All PR's !

first attempt ever at the crossfit total

Comment #124 - Posted by: cephas [ M/23/70"/175 ] at July 12, 2013 3:41 PM

870 PR *

Comment #125 - Posted by: cephas [ M/24/70"/175 ] at July 12, 2013 4:13 PM

26 / M / 5'9" / 140lbs

Back squat 245
Shoulder press 105
Deadlift 265

Total 615

Old PR was 600, so I'm pretty pleased.

Comment #126 - Posted by: BC at July 12, 2013 4:33 PM

How do you go about doing the "Crossfit Total"? I mean how many warmup reps/sets do you do before you hit your 1 rep max? Thanks.

P.S just starting with Crossfit by the way

Comment #127 - Posted by: Mark at July 12, 2013 4:59 PM

645

Comment #128 - Posted by: JP, M.A.69,5/190/50 t at July 12, 2013 5:48 PM

645

Comment #129 - Posted by: JP, M.A.69,5/190/50 t at July 12, 2013 5:51 PM

BS 110kg
P 57 kg
DL 132 kg
total 289kg aprox 640lbs

Comment #130 - Posted by: lucio1928,M/41/182cm/96kg at July 12, 2013 8:22 PM

870 PR *

Comment #131 - Posted by: cephas [ M/24/70"/175 ] at July 12, 2013 10:41 PM

crossfit total

squat - 315 pr
press - 180 pr
deadlift - 375 pr

Impressed my self with the press very happy! I really feel like my dead lift should be up a little more, and I know I could have gotten a little more on squat. I jumped to 325 and failed and failed at 400 on dl. I knew 180 was my best press and kept it. All PR's !

first attempt ever at the crossfit total

Comment #132 - Posted by: cephas [ M/23/70"/175 ] at July 12, 2013 10:59 PM

BS - 275
SP - 135
DL - 305
Total - 715

Comment #133 - Posted by: rgrP m/41/5'8"/173 at July 13, 2013 1:46 AM

@127, Mark: do a thorough warm-up, break a sweat. Start working your way up from a weight you know you can do several times, keep adding weight till you hit your 1RM in each of the lifts. There is no set number or reps/sets or weight increments to complete before hitting your max. Just be smart so as to avoid injury, or worse yet, making a huge scene by dropping a bunch of iron weights at the gym.

Comment #134 - Posted by: rgrP m/41/5'8"/173 at July 13, 2013 2:05 AM

BS 455
DL 525
Press 245

Total 1215

M 6'3" 255 - 36

Comment #135 - Posted by: Oldarctichuskie at July 13, 2013 7:11 AM

BS 155
DL 150
SP 75
CFT 380

Comment #136 - Posted by: Mary Lou Eber at July 13, 2013 1:09 PM

Female•160•5'6"

Comment #137 - Posted by: Mary Lou at July 13, 2013 1:11 PM

Been over a year since I did this last

300lbs back squat (+5lbs PR)
130lbs strict press
370lbs deadlift (+5lbs PR)

800lbs total (40lbs PR!!) @ 148lbs BW :D

Comment #138 - Posted by: Jason H. M/23/5'8"/148lbs at July 14, 2013 2:37 PM

M/35/6'3"/200
300 - PR-5
160 - PR-5
365 - PR-10
825(PR)
Prev:
810
765
795
785
820 (PR)
795
805
795

Comment #139 - Posted by: Ben S at July 14, 2013 5:48 PM

Week 4 back, didn't push it:

BS: 335
SP: 175
DL: 405

Total: 915

Comment #140 - Posted by: dsm19 M / 34 / 6'0 / 210 at July 15, 2013 2:51 AM

2 PRs are better than one!
BS- 305lb (PR by 15)
SP- 155 (matched PR)
DL- 355 (PR by 10)

Comment #141 - Posted by: Bikey M/45/5'6"/155 at July 15, 2013 9:12 AM

Oh... Total 885

Comment #142 - Posted by: Bikey M/45/5'6"/155 at July 15, 2013 9:14 AM

Whoops! Can't do math!
815

Comment #143 - Posted by: Bikey M/45/5'6"/155 at July 15, 2013 9:49 AM

m/6'1"/220#/44 yo
365 squat (-40# from PR)
205 shoulder press (at PR)
405 deadlift (-10# from PR)
975 total (-50# from PR)

Had no belt and no spotter, so didn't push on Squats. Mis-added on DLs, so might have got back to PR.

Comment #144 - Posted by: PW56 at July 16, 2013 8:07 AM

20 min each
Back Squat - 265
Strict Press - 105
DL - 325
Total: 695

Comment #145 - Posted by: Rachel Gamallo at July 16, 2013 1:35 PM

Front squat 165 (no rack, so limited by how much I could clean)
Shoulder press 110
Deadlift 285
560 total

Comment #146 - Posted by: Drewski at July 16, 2013 6:13 PM

BS: 165# (down 10#)
Press: 95# (same)
DL: 265# (+10# PR... had to PR on something and I was running out of items at this point!)

Comment #147 - Posted by: Boo Boo F/25/5'8/148 at July 18, 2013 7:21 AM

265lb back squat
175lb shoulder press
350lb dead lift

Comment #148 - Posted by: marc 43/200/6' at July 18, 2013 7:50 AM

BS - 255-275-300
SP - 145-155-165
DL - 315-365-n/a

Total: 830

didn't attempt the 3rd DL due to straining on attempt #2 and not wanting to push too far. I have been out of the game for awhile and didn't want to cause an injury... previous DL pr was in the 425 range.

Comment #149 - Posted by: GleichSTL m/35/183/5'10" at July 18, 2013 11:37 AM

275 squat
135 press
295 deadlift

Comment #150 - Posted by: ecp2 at July 20, 2013 10:38 AM

595 vs. 615 655 640 595 585 575 565 555 460 and 425 prior 8 times.

BS - 225 225 250 245 235 225 225 225 205 250 and 185
SP - 125 115 130 120 115 115 105 115 105 70 and 65
DL - 225 275 275 275 245 245 245 225 245 185 and 175

Comment #151 - Posted by: JonNYC 44/175/5'11" xfit since 6/08 at July 20, 2013 11:11 AM

Squat:285
Shoulder press:145
Deadlift:315
Total:745
5'7" 16 years old bodyweight 135

Comment #152 - Posted by: Robert P at July 24, 2013 8:11 AM

BS 300
Press 115
Deadlift 375 Total: 790

Comment #153 - Posted by: savetheh at July 26, 2013 8:01 PM

(7/28 out of sequence)
BS: 185,225,250,275,295(87%PR)
SP: 125,135(79%PR),140(f)
DL: 185,225,255,275,300,310(85%PR)
Total: 740(85%PR)
Not too bad considering lack of WOD's over past year or so. Shoulders felt weakest of the three. Finished w/ MU: f,f,f,f(smoked).

Comment #154 - Posted by: Mike Scott M/46/5'9"/197 at July 29, 2013 10:57 AM

45/m/176cm/74kg

BS: 120kg (110)
SP: 65kg (60)
DL: 160kg (160)

CFT: 345kg (330)

Done 20130725

Comment #155 - Posted by: Memuc at July 30, 2013 10:33 PM

BS: 305
SP: 135
DL: 365
Total: 805 (pr)

Did on Monday July, 29.

Comment #156 - Posted by: Ronnieboy M/50/185 at August 1, 2013 2:30 PM

"CrossFit Total"

Back squat, 225
Shoulder Press, 135
Deadlift, 285

Total = 645

up from 555

Comment #157 - Posted by: vic* at August 18, 2013 8:21 PM

m/39/5'9/185
Done 9/6/13. Increased eating lately. Focusing on strength program - Wendler. Back squat portion done in morning at Triangle. 390. SP 175. DL 435. Ttl 1000!
See 6/10/13 for further history.

Comment #158 - Posted by: jrm at September 7, 2013 5:34 PM

Back Squat - 315
Press - 165
Deadlift - 455

935 - Tied PR

Comment #159 - Posted by: Edwin 30/M/68"/170 at September 18, 2013 7:05 AM

Back Squat 315
Shoulder Press 195 (I might have done this wrong)
Dead Lift 350

Height 5'9"
Weight 175
Male
Age: 19

Comment #160 - Posted by: Daniel L. at November 13, 2013 10:05 AM

Back squat, 1 rep 230 lb
Shoulder Press, 1 rep 115 lb
Deadlift, 1 rep 230 lb

Comment #161 - Posted by: Mür at November 13, 2013 10:27 AM

Back Squat: 275
Shoulder Press: 220
Deadlift: 375

CF Total: 870

Comment #162 - Posted by: Rick G. at November 13, 2013 8:45 PM

CFWUx3
BWU

225, 65, 235

Ernest 43/M/61"/169

Comment #163 - Posted by: twiki2 at December 19, 2013 2:59 AM

300kg rx'd

Comment #164 - Posted by: Tormod at January 6, 2014 3:55 PM

Back Squat: 305
Shoulder Press: 145
Deadlift: 365

Total: 815

Comment #165 - Posted by: batman24 at January 17, 2014 5:29 AM

Back Squat: 305
Shoulder Press: 145
Deadlift: 365

Total: 815

Comment #166 - Posted by: batman24 at January 17, 2014 5:31 AM

Squat 295
Press 145
Dead lift 375 (PR)
CFT Total 815

Comment #167 - Posted by: Kansas Mike at February 13, 2014 5:30 PM

795lb 15.04.14
BS 270lb/122.5 (+5lb)
SP 160lb/72.5k (-)
DL 365/165.5k (+10lb)

780lb 17.03.14 - BS 265lb/120k, 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 #168 - Posted by: zenoperegrinus at April 15, 2014 9:54 AM

1-rep max shoulder press: 145

(PR! hit 145 three times, last one just barely)

Comment #169 - Posted by: Manchild at May 7, 2014 6:52 AM
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