Tuesday, March 10, 2009

CrossFit Total!!!!!

(Coming out of the hole with 320, I missed it by leaning forward slightly. Can you tell in the picture?)

So I emailed CFHQ and told them I had just finished 6 weeks of SS and was now on main page workouts. I asked them for a CFT and voila...I got it! .... I'm just kidding but it really was a meatballs dream today getting a total after doing strength training. For those who you that do not know what a CrossFit Total is: CFT is 3 attempts at your one rep max in backsquat, strict press and deadlift. You can warm up however you want and as long as you want. It is the way we measure functional strength and is a damn good way to do so.

CrossFit Total - Body weight pre-workout - 192lbs

Back Squat - 305 - 315 - 320 x
Press - 125 - 130 - 135 x
Deadlift - 400 - 410 - 420

Total - 315 + 130 + 420 = 865

I am very happy with this, it puts me right in between an intermediate and advanced lifter according to the CrossFit strength charts. In the individual lifts I should be pressing more to be an Intermediate lifter and with the deadlift I am closer to the top end of Intermediate nearing Advanced. Finally, with the Squat I am almost dead smack in the middle between Intermediate and the beginning number for an advanced lifter. This is all according to my current BW, I think I will cut down to 180 - 185.

With a slight exception to the deadlift, technique on a one rep max has to be tight. I am kicking myself for missing 320 on the squat but it's hard to fight a small shift in movement with all that weight on your back!

Now I just have to worry about muscular endurance! Here is a quote straight from the CrossFit Total article, "We have talked many times about the 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." - Mark Rippetoe.

Pat has a really good post today check it out!


  1. Sean, those were sick numbers you put up today!I just finished and this is how things turned out for me




    I really wanted to hit 835, the only thing I messed up on was my squat, my goal was 300 but I got greedy. After hitting 295 really solid I attempted 305 (dumbass move) instead of sticking to the plan and hitting 300! 305 was very close, for a sec I thought I was going to have it....but nope! Maybe next time!

  2. Nice man! How was that press? Was that your third attempt? Those are solid numbers man. You are 76lbs away from an advanced lifter.

    Its funny I read rips CrossFit total article...he talks about being greedy. Did you bail in the bottom?

  3. Sean,

    Good work on the total. How did today's total compare to previous ones? I agree with Rip. It is amazing how jumping 10lbs can absolutely bring me progress to a streching halt.

    I think a strength plays a huge role in Fran, Dianne, Elizabeth. You have to be strong to post a good time in these WODs. 225lbs deadlifts, 95lbs Thrusters, 135lbs cleans are much easier to do for 21 reps, when they are about 60% of the 1RM.

  4. Sean,

    I have beenw weight training since 1992 (on and off). I started CF in 2007, but while in Afghanistan (2005) I really peaked at strength. In 2005 I weighed 182, benched 305, and had a squat (I know it was no legit) of 405x5. I really do not consider that 405 a PR, it was way too high....but I have been squatting, benching, weighted pull-ups, and straight leg deadlifts for about 4 years before finding CF. My best stuff at CF is probably the dianne's and fran's, I think it is because I had a pretty good strength base before coming to CF. I have gotten stronger on CF and a little while ago, I benched 285 at about 173, after just following CF.

  5. Sean,

    I notice in your pic you are wearing weightlifting shoes, but you are doing a more torso leaning forward, hip drive squat. I know Rip's stance on squatting shoes, but for the low bar, I found my shoes cause me to be more unstable when coming out of the hole.

    I thought a lot about this and it seems like the main purpose for the shoes is to elevate the foot to allow greater ROM at the ankle. This translates to putting the knees further in front of the feet, allowing the hips to sink lower and the torse to be more upright. The upright torso is the key for the clean, snatch, OHS, front squat, etc as it allows the torso to between the bar and the COM (hips, then middle of the feet). Because the torso is more upright a greater load can be managed in these positions because the midsection is about to be recruited to hold the load. Greg E goes over this in his interview by John Gilson at Again, Faster.

    But, when doing a low bar squat, the butt goes back, the torso is not upright and the bar is lower to keep it over the center of mass. The ankles at not required to move through the same range of motion and the high heels of the weightlifting shoes actually cause the lifter to fall forward instead of being balance, upright. Have you tried low bar back squats barefoot?

    I would love to hear other views on the use of these high-heeled lifting shoes for the low bar squat. Are they a benefit? I know I feel more stable barefoot. But, for olifts, FS, OHS, I am much more stable with the olifting shoes.

  6. Good job Sean! You are definitely getting stronger.