WARM UP:  Run & Skip

CASH IN:   Push Up – Lunge Combo


WOD:  “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." Coach Mark Rippetoe

Jim did it by the book this morning; way to go Silverback!




29 Responses

  1. Dick D

    Never done the “Total”. This should be interesting to see. Time for the monsters out there (Drew, Todd, Shine, Ian, etc) to shine.

    1. Casey

      don’t forget Val, although I don’t think I would put her in the “monster” category, maybe “beast” but with a clear feminine bent

      1. Dick D

        True. I don’t want to be quoted calling a lady a “monster” or a “beast”. No doubt the Valinator will do well.

  2. valerie

    You guys crack me up… I had fun with this.. Really enjoyed working out with Casey and Ashley.. way to go ladies!!!

    1. Casey

      This could possibly go against some Crossfit code, but I’m posting Val’s total: 560 yes, you read that correctly, and that was with an off day on dead lift

      I know I have to post mine if I posted hers….450 This is my first total so I’m not sure how that is. I didn’t get my max on DL or BS.

      Congrats to Ashley who got a 200lb PR on DL!!

      Not sure where Dick ended up but he had a 400+ deadlift……so his one score is 90% of my total, I’m going to try and not think much about that.

      Looking forward to seeing some of the other girls……Cassie, Anna, Laura, Jessica

  3. Held a “Coaches Workout Today”, imagine all that motivation in one room, at one point Casey almost broke into a cheer! It was good to get under the weights again after such a long break. GIC SQ 365 – DL 445 – SP – 160 (No PR’s today, of course not, if you don’t eat your meat you don’t get any pudding!)

      1. Tim M

        Casey, are you like a POD person? Didn’t you listen to the radio in the late 70’s/early 80’s? Good stuff!

      2. Jim Stewart

        “If you don’t eat yer meat, you can’t have any pudding. How can you
        have any pudding if you don’t eat yer meat?”

        Lifted 10 lbs more than my previous attempt at this Total. I did it on 01-01-11 when Matt held an open gym. My totl today was 705: 295 lbs DL / 145 lbs Press / 165 lb SQ.

  4. Casey

    I am so lost………. “POD”???

    Not from a song or movie. I’m seriously lost in these posts.

  5. Russell Wells


    My total was 640.

    BS-225#’s, an increase of 20#’s 🙂

    SP-90#’s, an increase of 5#’s (My weak link)

    DL-325#’s, an increase of 30#’s 🙂

  6. Dick D

    Squat: 270
    Press: 150 (:-( , went backwards here for some reason. very disappointing)
    DL: 400

    Total: 820

    Body wt: ~170

    Going off of the Rippetoe Charts in the log I’m definitely lacking in the squat category. Therefore, I foresee lots of extra squat work in my near future.

    Great to get this baseline all done at the same time. I feel like I’m starting fresh with the upcoming programming and have new goals to shoot for.

    Ok, the last part was pretty “geeked” out I know.

  7. Cathy Lawdanski

    Deadlift – up by 20# from 1 rep max in March
    Press – never did it before that I can remember. Did same weight as my 1 rep max on Push Press in March
    Squat – did 40# more than I’ve ever done. I was shocked!

    Numbers are miniscule compared to the rest of you, so I’ll just post my improvement! 🙂

    1. Dick D

      Improving that much is impressive enough. Congratulations. Those improvements don’t happen all by themselves. You obviously have worked very hard.

  8. brad

    so bummed I missed a shot at CFT. It’s been almost a year since my last attempt. I may have to do this one as a bonus wod when I get back.

    Dick – them’s some strong numbers. A 400 DL and 820 total, yeah buddy. And a 970 for Matt. I take it that was a winner?