TOTAL-ly Awesome, Dude

Saturday 071020
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 070901.

All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique-dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters‚Äîalone in a garage if necessary. In a meet situation, the lack of spotters for two of the lifts speeds the progress of the meet and reduces personnel requirements. The lack of expensive personal equipment reduces the investment necessary for participation. But most importantly, the CrossFit Total more accurately reflects the level of functional strength available to an athlete than any other test available.Mark Rippetoe, “The CrossFit Total,” Dec. ’06 CF Journal


  • open beginners’ class, 10am
    WOD class: CF Total, 11am
    kettlebells class (with Keith subbing for Court), noon

  • Gene

    Doc told me to take it easy on the leg for a few days. Gonna nurse it this weekend and hopefully be able to hit it hard in the AM classes next week.

  • Sq: 275, 300, 305*
    Pr: 135, 140F, 140*
    DL: 365, 385F, 375*
    Total: 820* lbs
    37yo/m/202.5 lbs
    Previous CFT was 785.

  • Hari

    607 (215, 117, 275) BW = 150
    Disappointed. Seem to be getting weaker. No idea why.

  • Adam

    Great job Keith!

  • Moon

    Squat (Previous max, 265): 255, 275, 300 Bonus Round 315*
    Press (Previous max, 125): 120, 125F, 125F GRRRRR
    Dead (Previous max, 355): 345, 355, 360*
    Official Total: 785
    Unofficial Total: 800
    In other news, completed first rings-at-shoulder-height ring dips w/o assistance devices or jumping.
    Today I didn’t even have to use my AK.

  • sam

    Crossfit Total
    Imagine a number significantly lower than your own. That was my total.
    Happy that I pr’d all three lifts though.

  • Ewen

    850 (310, 125, 415)
    PR for the CFT, but disappointed by squats (failed twice at 320), while press and DL haven’t budged in a while.

  • Shoe inserts are wedge-shaped blocks which fit in the heel part of a shoe, with the intention of adding elevation under one or both feet for therapeutic reasons. Those who endure foot pain while wearing shoes for a long time. Shoe lifts can alleviate suffering. Shoe lifts are also perfect for people who would like to increase their height.