From the CrossFit Brand X forums on CrossFit WODs, here's some advice on how to approach the Total (along with the "rules" of doing the Total):

Everyone is a Big Dawg today. If you are unfamiliar with the lifts look at the following:

Back squat:
The best example of a good heavy back squat that I can find on vid is Nichole at the CF Games.
http://media.crossfit.com/cf-video/CrossFit_GamesTotalHighlights.wmv
Nichole is wearing red shorts and lifting more than the other ladies. Notice the low bar position. the depth of the squat and how she uses her hips to lift the weight.

Shoulder Press:
Here is a vid with Nichole pressing. Note this is a shoulder press not push press, any bend in the knees or flexion of the ankles is a fault and the lift doesn’t count:
http://media.crossfit.com/cf-video/CrossFit_GamesTopCFrFemale.wmv
And some instruction from Rip:
http://media.crossfit.com/cf-video/CrossFit_RipPressBasicPositions.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressGrip.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction1.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction2.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction3.wmv

Deadlift:
More instruction from Rip:
http://media.crossfit.com/cf-video/CrossFit_RipDeadliftIntro.wmv
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.wmv
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.wmv

If you are unfamiliar with these lifts buy Starting Strength. ( http://www.startingstrength.com )

If you are familiar with these lifts and do them all the time buy Starting Strength. (http://www.startingstrength.com )

If you think these lifts are easy and you have nothing to learn about them, in fact you should probably be teaching them to other people buy Starting Strength ( http://www.startingstrength.com ) Read it, carry it with you, read it again, buy a second copy read that one, and for $%#@ sake vid yourself, look at you form before messing with other people.

CrossFit Total

Rules to remember if you are playing by the rule book:
1. You get three attempts at each lift
2. You cannot remove weight from the bar. Example if you put 295 on the bar and make a succesful back squat, that is one attempt. If you decide to go to 315 on the next attempt and you fail you cannot lower the weight and make your third attempt.

If on the other hand you just want to find your best lift, don’t be pigheaded as Rip says.

295-315f-300
115-125f-125f
365-385f-385f
Total: 780
BW: 187

Prior total: 815

Meh.

Squat - 275
Shoulder press - 155 (failed at 160)
Deadlift - 405
Total - 835

Squat - 215 PR
Shoulder press - 130 PR
Deadlift - 330 PR
Total - 675

Great afternoon class today !

new meaning to "total".

drove from berkshires to nyc and got rear ended by a lovely young driver who said " sorry i really wasn't paying attention".

really???

back of my car totalled and front of her car totalled. anyone know a good chiropractor?

Michelle! That sucks! And you're just getting back in the game. Don't let it get you down.
x

Squat-200(PR by 15#)
Press-70 ;(
Dead Lift-205(PR by 5#)

Clearly I need to work on my upper body strength. Ughh!!!

Has anyone seen the new Livestrong Nike commercial? I'm not a Lance Armstrong fan but it was so motivating that I nearly kicked out the windows.

Michelle,

If you serious about the chiropractor, I used a guy down near 1st ave and 14th st. The place was called synergy wellness. He did a pretty thorough job and also really harped on making sure I was doing the prescribed stretching twice a day.

BS 275 (PR)
SP 160 (PR)
DL 365

Total 800
Bodyweight 160

Elizabeth!

Rock it! 200 is no bs for a BS!

Day 7
rehab deads
115x25
125x25
125x25

Then made up neda, 11:12

thx for info on chiro! elizabeth that is amaaazing!

BS - 175 (PR)
SP - 80 (PR)
DL - 205 (PR)

Great job today Elizabeth! Thanks for pushing me. It was fun!

Did today's CF Football WOD instead

7 rounds for time of:
3 Handstand Push Ups
5 Power Cleans 185 lbs
7 Pull Ups (Chest To Bar)

12:40 rx'd

Awesome job by Levi doing this after the CFT.
And thanks to Kurt and KJ for the encouragement and for keeping time.

Not sure if its legit to count towards my total for the quarter since it wasn't a mainsite or Black Box WOD, but if so its (52, 45)

Bodyweight: 149.0 lbs. Just weighed myself.

BS: 265 (Maintaining my PR...felt like I could have gone heavier, but 3 is 3).
SP: 165
DL: 295

Total: 725

Then I did a modified CF Football WOD with Mike. I did 5 rounds of:

3 HSPU
5 Power Cleans @ 135#
7 C2B Pullups

11 minutes and change...

CFE tomorrow tuesday 630p central park, columbus circle
cfe wednesday 645a black box.

Squat-175 (could go heavier)
Press-80 (missed at 95, should have tried 90)
Dead Lift-210
Total: 465 (goal to break 500 next time)

675 (245, 135, 295) BW = 157
(68,54), (54, 41)

Squats were weak today. Did my last PR at 135, but it was ugly.
Press: 55 (tie)
Deadlift: 165 (PR + 10)

Then Kurt not only did my 31 burpees with me, but he also motivated me to try something Sophie came up with.

21-15-9 of box jumps, walking lunges, and sit-ups. 6-something.

Watching Ashleigh and Kim do the total was awesome! You ladies are seriously strong.

365 squat. tie PR
180 press. 5 lbs under PR
465 deadlift. 10lbs over PR

1010. Finally broke 1000lbs

Congrats, Brett! w00t! That's HYUUUGE!

Sorry to hear about your accident, Michelle. I hope you're okay.

BS: 225 (tie PR)
SP: 115 (tie PR)
DL: 295 (not so pretty PR)

Total: 635

Squat - 345, 365, 370(PR)
SP - 175, 180, 185(PR): first time overhead in about 7 wks
DL - 445, 465, 480(PR)

Total - 1,035 (PR)

Broke 1,000 today for the first time. Pretty estatic.

Brett, Craig, congrats! Thats awesome!