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.

Been a rough week. Finally made up the 5k.

24:58. Not a PR, but not bad considering how vastly out of shape I feel these days.

*23:58 actually

BS 275-290PR-295F
SP 160-165F-165F
DL 370-385-390F

Total 835 PR+10
BW 160

Black Box (259,259)

BS: 325, 345PR, 355f
SP: 165, 175f, 175
DL: 465, 485f, 485f

Total: 985
BW: 195

Went too low on the last squat. Press & DL PRs still stand at 185 and 480. Wasn't feeling particularly strong today but I'll take it.

(42,40)

Not great today on the CFT.

BS - 185, 195, 205F
SP - 95, 105, 115F
DL - 185, 235, 255F

Total - 535.

(33,18)

First time thru this so all PRs/baseline, should have done more on squat
BS - 205, 245, 255PR
SP- 155F, 145PR, 155F
DL-315, 365PR, 375F
Total -765

what's the number at bottom?

I kinda did my own sort of "total" today but this is a typical Saturday for me.

RepsxSets FYI

BS 385x1x5
Press 165x3x2
Clean Deadlift 455x1
BW 166lbs

Total 1005. PR on the total, only PR was the deadlift, was feeling tired today.

finished with..

370 squat, tie PR
175 press, -10 PR
445 dead, -20 pr

Total 990

CFT - 990
Squat - 355, 375, 390(f): -10 on PR
SP - 185, 195(f), 190: -5 on PR
DL - 445(fx2), 425: -80 on PR

This felt horrible. Lower back really hurts. Core is totally fried.

Did yesterday's WOD - Very interesting. Levers are very challenging. Tucked most to try and work core better.

5k - 26:20 - 40-50 seconds waiting for traffic. Really dark on the east side too.

Tuesday's WOD: 11:31
800 m Run
30 Hip/Back Ext (sub'd supermans)
30 GHD SU (sub'd 25# wtd SU w/ arms extended overhead)
30 Hip Ext (sub'd 65# stiff leg DL)
30 K2E
30 Back Ext (sub'd 65# good mornings)
30 Abmat SU

1x7 Split Jerks
225, 245(fx3), 235(f), 235, 245(f): First time in the gym in 3 weeks. Getting under weight isn't the same as doing metcons on the road.

Those weren't all done today. I've actually been on the schedule since I've been back.

Just didn't want everyone thinking I only did heavy days.

BS - 325 PR (by 10)
P - 125F - 125F - 115
DL - 415F - 410F