From the CrossFit BrandX 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.

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In regards to WHAT TO WEAR when doing the Total, here's my advice:

1) Weightlifting shoes, or at the very least Chuck Taylors (NOT typical sneakers with thick, squishy bottoms). If you don't own either of those options, believe it or not dress shoes or combat boots will better mimic the right type of support than typical sneakers can. Final option: just wear your socks. But whatever you do, NO SQUISHY SNEAKERS!

2) A cotton t-shirt works best for the low-bar back squat. Avoid slippery man-made materials. You can even put chalk on your t-shirt where the bar will rest to help keep it in place.

3) For the squat, shorts or pants that allow you to squat below parallel with no restrictions.

4) For the deadlift, if wearing shorts, knee-high socks will protect your shins. If wearing pants, your shins will be just dandy.

Did CFE last night with Brian. He suggested I do some easy runs followed by some strides - start a slow pace and continue to run faster until you hit 75% of output.

Legs and joints feel much better. Will do the total tonight but will go very light.

BS 315 (PR by 10)
P 120 (PR by 5)
DL 405 (PR by 20)
Total 840

Refused total again.

CFE instead. 20 rds. 10 sec on:5 sec off. all out effort. 5 seconds is heart-breakingly short

CF Total
215/145/265
A PR in all three and a gain of 60 from the Oct. 13th.

CFT
SQ 285 PR+5
SP 160
DL 380
Total 825 PR+5

BW 160

Black Box (230,230)

CF Total
bs - 240 pr
press - 130 pr (on 4th attempt: 120, f, f)
deadlift - 315 pr

685 pr by 40

Squat: 150 (PR +15)
Press: 62 (PR +7)
Deadlift: 201 (PR +36)

Total: 413 (PR +58)

Last Total was in August.

185(tied pr)/98(pr)/265(tied pr)
total: 548

Went light today.

Squat: 95, 135, 155
Press: 90, 95, 98
Deadlift: 135, 155, 165

Total: 418

(17,8)

BS: 240 (PR)
SP: 117 (PR)
DL: 300 (PR)

Total: 657 (PR by 22)

BS 305 (PR), Press 155 (PR), DL 365 = 825 (PR)

713 (265, 142, 306) BW = 159
All PR's
(68,54), (55, 42), (61, 48), (24, 12)

300 12kg kettlebells swings: 16:55

Back squat: 73# / 93# PR / 113# fail

Overhead press: 38# / 43# fail / 40.5# PR

Deadlift: 108# / 118# PR / 123# fail

So my total is 251.5

Also, for anyone interested in awesome sports, the Gotham Girls Roller Derby is having its championship on November 21st at Hunter College (68th St and Lexington). Always fun to watch. The website where you can learn more and buy tickets is www.gothamgirlsrollerderby.com. I'll definitely be there, let me know if you're going!

BS triples
empty bar (45#)
135#
225#
265#
265#
265#

then made up Saturday/Halloween WOD 091031 with substitution

25 Squats
25 Push-ups
25 kipping front lever pulls
25 Sit-ups
50 Squats
50 Push-ups
25 supine ring rows (feet on 24" box, head almost to the floor)
25 kipping front lever pulls
50 Sit-ups
75 Squats
75 Push-ups
25 supine ring rows
25 kipping front lever pulls
25 supine ring rows
75 Sit-ups

30:08

bs: 255 (pr)
sp: 100
dl: 275

gravity strikes again