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Monday, March 15, 2010

Crossfit Total
1 Rep Max Back Squat
1 Rep Max Press
1 RM Deadlift

A maximum of 3 attempts at attaining a the highest weight in each exercise. 

For those of you just coming off the on-ramp Total is what we use as our metric for heavy lifting and charting improvements.  For each lift you get three attempts to get the most weight you can possibly do.  Your score is the heaviest weight lifted in each lift added together.  Total does take some time to get through so come early if possible, warm-up efficiently and lift steadily but with plenty of rest.  

This week of testing is all about the standard workouts we feel represent the full spectrum of Crossfit.  It will challenge, and assess, all of your energy systems and strengths as well as exposing weaknesses.  You'll see this particularly series of workouts again in a few months to test how far you've come. Remember Crossfit is about quantifiable results, an increase in Total or a faster 5k is exactly what we're are looking for. Tomorrow we'll talk about what exactly 10 lbs. on your Total or 10 seconds off your 5k means to you and why we want to see it.
-Paul Siegel


  1. I have no idea but it is probably 5 lbs. more than Wade.

  2. ha ha no kidding. Every oz. is a matter of pride these days...

  3. Should have stayed to spot Andy.

  4. yep. I'll help you "spot" the other side of Andy to keep that from happening again.