Home > back squat, deadlift, press, total > Sunday, May 24, 2009

Sunday, May 24, 2009

May 23rd, 2009

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“CrossFit Total“

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

We’re building up to 1 rep maxes in each of these lifts. If you are relatively new to these lifts, it is acceptable to choose (or have assigned by a coach) a submaximal 5 rep workout (3 sets of 5) or, for those slightly more advanced, a 3 rep max.

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Categories: back squat, deadlift, press, total
  1. Bell
    May 24th, 2009 at 08:57 | #1
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    Cya soon!

  2. Tapout
    May 24th, 2009 at 11:44 | #2
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    this was a great workout to help set goals for the summer…PB’s on all three…Sweet!

  3. SuperBean
    May 24th, 2009 at 13:12 | #3
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    Can it be possible that it there are 2 nice days in a row???? I have one word for you all: HOOVERBALL!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  4. Turbo
    May 24th, 2009 at 13:57 | #4
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    Back Squat: 170 – PB by 20#
    Deadlift: 185 – 10# less than previous best
    Press: 75 – Exactly the same as previous best

    Total: 430 at 110# BWT (I think – I don’t own a scale)

  5. Tapout
    May 24th, 2009 at 15:10 | #5
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    Is our CF Total suppose to tell us something ?

    If so, here are my stats…Felt I coulda gone a teeny bit heavier on all so will write RPEs:

    Deadlift: 215 – PB by 5# (RPE 8.5)
    Back Squat: 180 – PB by 5# (RPE 8.5)
    Press 75 – PB by 5# (RPE 9.5)

    TOTAL: 470 at 139# BWT
    (and unlike Turbo I do have a scale and won’t try and deny that I am addicted to it !!)

  6. Tapout
    May 24th, 2009 at 15:11 | #6
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    ps…i agree SuperBean !!

  7. Tapout
    May 24th, 2009 at 15:36 | #7
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    btw….for anyone interested in pose running…there is a good Bmack video the may edition of Cf journal…

  8. Melisa
    May 24th, 2009 at 19:55 | #8
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    Nic,
    Here is a chart to see where you are at for lifts. That is what your Cf total ‘means’.

    http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

  9. brendan
    May 24th, 2009 at 20:04 | #9
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    And Nic, I have to say that your PB deadlift was very strong!

  10. Turbo
    May 24th, 2009 at 20:31 | #10
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    @Tapout
    BTW Nic, thanks for sharing a rack with me, always more motivating to lift with someone else. You seem to be my good luck charm for presses!

  11. Tapout
    May 24th, 2009 at 22:18 | #11
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    Thank you very much for website M…and also the spotting 2day.
    Always appreciate the feedback B…
    And a big DIDO Turbo…

  12. Bell
    May 25th, 2009 at 08:50 | #12
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    Totals?

  13. brendan
    May 25th, 2009 at 10:23 | #13
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    Here’s a better chart for total scoring:
    http://www.maxfxcrossfit.com/index.php?option=com_content&view=article&id=50&Itemid=57

    Bell,
    You add up your max squat, press and deadlift for your total. It’s like a powerlifting competition.

  14. Bell
    May 25th, 2009 at 13:53 | #14
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    Yeah, I rememeber.
    We scored it together.

    I was @ 700
    265 Squat
    175 Shoulder press
    260 DeadLifts

    Can’t wait to do that again in the future… does bench press ever make an appearance?

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