CrossFit Total

Monday 4/30/2012

happy birthday ash h!!


“CrossFit Total”

BS 1-1-1
Pr 1-1-1
DL 1-1-1

Post loads to comments.



“CF Football Total”

PC 1-1-1
BS 1-1-1
BP 1-1-1
DL 1-1-1

*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total



This is the same bit of knowledge we always post for the CFT – so some of you may have seen this before:

Knowing that you only have 3 (yes three!) attempts per exercise, choose your loads wisely.

You might want to open with a previous PR or the heaviest weight that you KNOW you can lift in your first set.  This is a security measure in case your next 2 don’t happen.  For the second and third attempts, go for it.

And remember, there is a set up for each lift, and it’s a static set up with constant tension, especially on the DL.  This isn’t a place to bounding around and breakdancing on the bar right before you start!  Your back should be set (shoulder blades depressed and retracted), your core tight, your chest up and full of air, weight in your heels….blah, blah, blah.  You know you’ll get all of this from us before you lift, but the point is, go into it seriously, and you’ll get a serious outcome!

It is a fact that people who come to CrossFit from a strength-training background tend to perform better in the key aspects of the program.

When you’re stronger, metabolic conditioning is easier and endurance stuff (i.e., 5k or 10k runs) is about the same—and workouts like “Diane” (three rounds, at 21-15-9 reps, of 225-pound deadlifts and handstand push-ups) are just not possible without a considerable amount of strength. In essence, it is easier for a lifter to improve his or her time on “Diane” than it is for a runner to develop the ability even to finish the workout without scaling it back to a very light weight.

The way to bring more strength to the CrossFit approach is with the CrossFit Total. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.

All three lifts (Back squat, Shoulder Press, or “Press”, and Deadlift) are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly.

Why we don’t include bench press in CFT (it’s performed in CFFB Total): It requires special equipment, it cannot be done with limit weights safely without spotters, and it is not a very functional exercise since it is performed while lying on a bench that supports the weight during the movement.

There are rules for each lift, which each class will be briefed on prior to beginning.  Some “contradictions” in the rules with what we allow are that with the deadlift, we do allow long pants, as long as they’re not compression style (no compression clothing).  There are no “rules” for the warm up – e.g. number of weighted warm up attempts – and you will get three shots at your 1RM and you need to stay on course with time. Classes are back to back, and you CAN complete the Total within the hour if you’re efficient – not rushed – but efficient.  We’ll hit the racks by 10 min past the hour.

This WOD takes most of the hour, so come prepared to begin your warm up on the back squat.



Congrats to RAID Athletes JD, MattB, Slice, Julz, and RobB!  They competed in the RAID CrossFit Competition at the Europa this past weekend. Rankings are below.  37 competed in the Rx Men’s division:



















Julz was the only chicky from our box competing.  She competed against 8 other women in the Rx division.




















Congrats to all of them!


Also, congrats to Special K who competed in the Firefighter Games in Daytona this weekend.  She scored the Gold in the pull up competition with a whopping 28 unbroken pull ups.
















And congrats to Brian U who completed the St. Anthony’s Triathlon in 3:19:08.  Way to go Brian!!!

And hopefully Mal, the Lillas, Slice and Julie K will have some inspiring stories from the Southeast Regionals of the CrossFit Games!



  1. It’s official – the 8:00am class is now in play.  And the 3:00pm class is officially moved to 4:00pm.
  2. Basic Training has officially moved to Tuesday, Wednesday and Thursday.  The program is still $120.00 for the two weeks of BT, but we’re also offering a “fast track”at a premium price  for those who wish to expedite the process (although we still recommend the 2 week group sessions for slow, steady exposure and ramp up).
  3. See the SOCIAL board for the next CFR Social outing (“outside the box”) – the Police Charity Softball Game on May 19th.  Sign up on the whiteboard at the box for tickets.  Money will be due to Liver by the 10th.  Tickets are $17.00 and include entry and food and a beer (I think!). Guaranteed to be a hoot!
  4. Good news and bad….the old stereo system broke (bad news).  We have a new one (good news!).  Here’s the scoop – probably too many times the speakers were turned up too loud and they started to blow. Ed bought new ones and Jose donated some.  They were better than the old ones, so the Amp blew.  Unfortunately, the way Mouth does things, from equipment to sound systems, nothing comes cheap.  So rather than new balls or rowers, this go around we have a new sound system.  Coaches are prepped on how to use it so we don’t blow it again. There are specific turn ons/off that protect the system and aren’t obvious, so please, only coaches adjusting the system.  Many thanks!  And Many Thanks to Gregg Dixon of AV Specialistswww.avspecialists.com
  5. Note that Memorial Day, we’re open for special holiday classes.  7am and 8:30am classes only.  We’re honoring the Hero “Murph” that day.  If you want to sign up to donate to his special fund, go to www.memorialdaymurph.com











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