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Saturday 100508
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Caity Matter: Back squat 265, Press 135, Deadlift 330. Total 730lbs.
Post total to comments.
Compare to 100223.

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Invasion of the superweeds


  • 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). Below that you’ll find my advice on how to dress for the Total (and I’m not talking fashion statement, I’m talking functionality):
    Today’s workout is self-scaling. 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.
    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:
    And some instruction from Rip:
    More instruction from Rip:
    If you are unfamiliar with these lifts buy Starting Strength. ( )
    If you are familiar with these lifts and do them all the time buy Starting Strength. ( )
    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 ( ) 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.
    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.

  • Adam R

    I had a great time at the rest day dinner, it was fun talking to a lot of CrossFitters that I hadn’t met before. I look forward to the next one.

  • james keller

    total – 625(pr)
    must have been the yummy bbq and … assorted drinks from last night. had a great time with everyone!

  • james keller

    oh and thanks to sophie and anyone else that organized last night – awesome job!

  • Please send any and all Rest Day Dinner photos my way (allisonATcrossfitnycDOTcom) for exploitation on the blog.
    Sounds like the dinner was lots of fun–will try to make it to the next one.

  • Leslie

    What an awesome evening. I loved getting to know so many of you. Thanks for welcoming me into crossfit like you all have. See you next week. Call your mothers tomorrow : )

  • Lenny

    Had a great time with alot of you guys last night (except Mishik) and vodka cranberry isn’t a girls drink.

  • Brett_nyc

    If anyone’s in front of a pc right now you should check out the live webcast from the Southwest Regionals. Pretty cool. It’s like crossfit + ESPN.

  • Emily

    lenny…i will whole heartedly admit that vodka cran’s are a bitch drink.
    agreed…last night was awesome!! did the total today to no avail….my body and my brain need a break from life at the moment… we’ll see if i’m confident enough to post my #’s later. haha

  • Other Grace

    On the other hand, apparently whiskey is a girl’s drink …
    I believe Dan took the majority of pictures last night. Thanks to Sophie and all for planning a fun time! 🙂
    10K today. Hella windy out there.

  • mike r

    930 (BS 365 + press 160 + DL 405)

  • Lenny

    @Emily wtf? why you calling me out on my drink yo? Totally f’d up.

  • Jai

    Bad total. Probably has nothing to do with being up until 4am drinking.
    Back squat: 95, 105, 115f
    Overhead press: 50f, 47, 49pr, 50f
    Deadlift: 123#, 128f, 128f