Totally Heavy

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Saturday 100724
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 100508.


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Responses

  • http://allisonbojarski.tumblr.com Allison Bojarski

    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.
    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.
    —————–
    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.

  • jenn

    Back Squat: 145-165-175F
    Shoulder Press: 65-75-85F
    Deadlift: 155-175-175
    Total: 415

  • MC

    Back Squat: 275-295-(315)
    Press: 115-(135)-155(f)
    Deadlift: 325-345-(365)… kept going: 385(new PR)-405(f)
    Total: 815

  • Mike mishik

    Bs 245-255-265f
    Sp 135-145-155(5# pr)
    Do 325-345-365(20# pr)