8/3 - Crossfit Total

Today was the first day I've done crossfit total.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts 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, since they can all be performed without spotters—alone in a garage if necessary.

The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

Knowing the workout the night before allowed me to look up my PR's and convert the numbers into pounds.  Although I'm in a metric country we still use pounds as a standard unit of weight - come on Canada, stop following the USA.  Anyway, my 1RM's going into the day:

Backsquat - 65kg/ 143lbs
Shoulder Press - 28kg/ 62lbs
Deadlift - 95kg/ 210lbs

Coach Robyn was great as she helped me figure out how to work up to my 1RM for each of the movements - although I know the conversion from kilograms to pounds is 2.2 it's harder to seemlessly know how to ramp up to a specific weight.  She suggested we warm up with a rep scheme of 8-5-3-1-1-1 which worked really well (and was amended as necessary as we got closer to max. weight).

Backsquat
8 x 85lbs/ 38.5kg
5 x 110lbs/ 50kg
3 x 125lbs/ 57kg
2 x 145lbs/ 66kg
1 x 155lbs/ 70kg
1 x 165lbs/ 75kg (f)
1 x 160lbs/ 72.5kg - new PR

Shoulder Press
8 x 35lbs/ 15kg
5 x 45lbs/ 20kg
3 x 55lbs/ 25kg
3 x 65lbs/ 30kg
1 x 75lbs/ 35kg - new PR
1 x 85lbs/ 40kg (f)
1 x 80lbs/ 37.5kg (f)

Deadlift
8 x 135lbs/ 61kg
5 x 155lbs/ 70kg
3 x 185lbs/ 84kg
1 x 210lbs/ 95kg
1 x 220lbs/ 100kg- new PR
1 x 230lbs/ 104kg (f)

CFT Score = 160 (72.5) + 75 (35) + 220 (100) = 455lbs / 207.5kg

It was a great environment to go through this WOD especially as it was the noon class so there was a bit more flexibility in time for us to work through.  I quite enjoyed the workout and am glad that I have another benchmark WOD to check off.