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!