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Monday 11 October 2010

Posted by The Coach on October 10th, 2010

CrossFit Total Week
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the Strength WOD or the Daily WOD for that day. They will warm up and then do a CFT under the direction of a coach

“CrossFit Total”
Back Squat, 1 rep max
Press, 1 rep max
Deadlift, 1 rep max

Post loads to comments

The CrossFit Total
CrossFit Total Rankings (FAQ 4.9)

Want a better Clean or Snatch? Want to really ramp up your fitness level?

Correct rowing technique is the precise primal, core to extremity, movement pattern used in the Olympic lifts. Get better at rowing and your Oly lift technique will improve. Get better at rowing and your WOD times will improve. Get better at Rowing and your fitness level will improve. It’s a win:win situation.

To get better at Rowing, attend The Cell’s Rowing Workshop this Saturday! Only 1 spot remains so get in quick to take advantage of this development opportunity. Register and pay via the Workshops/Seminars tab on MBO


25 Responses to “Monday 11 October 2010”

  1. Tracy Lydiatt said

    Dear Cell-mates,

    I wanted to write and say I am deeply grateful and infinitely appreciative of YOU!

    Training with you all for the last 18 months has been an incredible experience. You are all AMAZING! You became a special fitness family for me in Perth – a refuge of like minded, kick ass people hell bent on sledgehammer slams, pullups, burpees, deadlifts and snatches and never ending support for one another’s fitness journey. Never in my life did I ever think I’d be so thoroughly bitten by the fitness bug and cannot imagine my life now without Crossfit and you being in it!

    I’ve laughed, bled, cried and sweated with you which has been such a privilege. You will always be in my heart!

    I’m back in Vancouver now – jet lagged with the biggest smile on my face! I’m starting a new chapter in my life although all the lessons you’ve taught me are coming forward into my new life. I’m collecting equipment for my basement gym (yes we canucks go underground!) and cannot wait to get back to the lifts!

    If you find yourself in Vancouver or in British Columbia, drop me a line please! And in general, if you feel motivated to, keep in touch! I’m on Facebook: Tracy Lydiatt or ask Storm/Stef/Jason for my personal email – I don’t want to post it here.

    Much love and keep training hard!
    Tracy xo

  2. Andrew said

    WU – 400m run, 3 rounds of 15m x bear crawl, 10 x squats, 10 x kb situps, 10 x kb swings, 10 x lunges


    Squat 120kg
    Press 70kg
    DL 155kg

    get some!!

  3. Travis said

    “CrossFit Total”

    Back Squat 100kg
    Press 60kg
    Deadlift 145kg

  4. michelle said

    I have major DOMS from Saturday….. not expecting too much on the squat or deadlift this afternoon 😦

    Tracy – we’re going to miss you! Have an awesome time back in Canada. At least I have another excuse to travel overseas now 🙂

  5. Pete Yeates said

    WU – 400m run, 3 rounds of 15m x bear crawl, 10 x squats, 10 x kb situps, 10 x kb swings, 10 x lunges.

    CFT = 302.5 kg

    Squat 115kg (PB)
    Press 52.5kg (PB)
    DL 135kg

    Tracy, it’s great to hear you are on track with your life, you will be missed at the Cell.

  6. The Cell said

    I’m hearing you there Michelle. I’d be lucky to squat a bar right now!

    Andrew, Trav and Pete – How does your CFT compare to past efforts? (that is, if you’ve done the CFT before)

    Jase 🙂

  7. graeme said

    i just googled DOMS … me too !

  8. Jase said

    Hahahaha Batty. DOMS – Otherwise known as walking like you’ve had a tough night in prison!

    Jase :-p

  9. Andrew said

    jase – never did CFT before as these were always a stand alone session and I was either too busy or nursing an injury (this was a bit of an issue when i started at the cell i think because i had strength but my body was all f*cked up – sorted itself out now) reasonably happy with my lifts – my squat was equal PB at the cell, i shd have got the 75kg press i falied on (should have would have…) and my DL was a bit less than PB at the cell but i didnt wnat to push it too much and strain my back

  10. carole said

    Tracy, I didn’t realise you were going so soon. Good luck with all you do in the future. Would love to come and visit sometime. Will keep in touch.xx

  11. Ash said

    “CrossFit Total”

    Back Squat: 90kg
    Press: 60kg
    Deadlift: 145kg
    Total: 295kg

    First CFT and PB’s for all in first session in 6 weeks so very happy!!!

  12. The Cell said

    Good stuff Andrew. Great to see an equal PB on the Squat even though we haven’t done them in a while. You’ve still got plenty of strength there mate. Remember, strength is the productive application of force. No good having the ability to generate force if its not being generated in a functional way. You can still generate a truck load of force, just now you are able to direct it in a more functional manner.

    Well done Ash. Maybe we should all go to Bali before a CFT! 🙂


  13. Pete Yeates said

    Jase, the last CFT was my first about 3 yrs ago when I started Crossfit. No doubt my form was shocking, and probably didn’t go deep enough in the squat and I remember tweaking something in my shoulder from the press. I don’t have exact records but I weighed 60kg’s and scored just below the Novice section, so it was something like Squat = 65, Press = 35, Deadlift = 90. My score today at body weight of 70kg is rated at just above Intermediate, so I am extremely happy with that. 🙂

  14. The Cell said

    Impressive Pete.

    To go from 60-70kgs especially as lean as you are is testament to your training, diet and conscientiousness with both. I’d say that’s pretty close to being a 10kg slab of muscle!

    Performance has improved dramatically too. I’m extremely happy with that as well! 🙂


  15. Tereena said

    All the best with your exciting future Tracy!!
    It was lovely to meet you 🙂

  16. Steve said

    Solid day of training after a weekend away…

    AM- Running session at Kokoda

    PM- Strict Press (40kg) + static ring support hold
    10/30 secs, 9/30 secs …. down to 1/30 secs (will go heavier next time)
    21/15/9 of kb swing (32kg) + knees 2 elbows

  17. Brett said

    CFT = 330 kg

    Squat 120 (PB)
    Press 60 (PB)
    DL 150 (PB)

    Good work by all 🙂

  18. michelle said

    Warm up: 400m run, 2 rounds of 15m bear crawl, 10 squats, 10 KB sit ups, 10 KB Swings, 15m lunges

    WOD: CrossFit Total
    Squat – 80-85kg-90F
    Press – 37.5-40kg-42.5F

    Didn’t deadlift because even lifting 35kg was enough to hurt that stupid muscle in my back ribcage that won’t get better 😦 Getting pretty frustrated with it.

    No PBs tonight, but the lifts felt easier and my form was great compared to the past. I feel like I should have been able to get the 90kg squat – I’ll blame the DOMS 😉

    Nice lifting from the 1630 and 1730 crews!

    Theoretical CFT (based on current deadlift PB of 120kg): 245kg

  19. Jeff said

    Warm up: As Rx’ed (Yes even with Kate there)

    CFT – 321 – Novice

    Squat – 120kg
    Press – 50kg
    DL – 151kg (just to be different)

    All PBs (first time that I have done the CFT)

  20. Rhys said

    First ever CFT
    BS 130
    Press 72.5
    DL 160

    Never tried a 1RM anything before so it was different to go over the edge in a back squat.

  21. Graeme said

    First CFT
    BS 75 (PB)
    Press 50
    DL 140 (PB)
    TOTAL 265

    Didnt think it was going to happen tonight so really happy with that tonight, couple of PB’s by a mile

  22. Storm said

    Well done everyone with the CFT it was awesome to see so many PB’s on the board.

    Exspecially our newer athletes it was great to see you enjoying yourself.

    Bella on the other hand looked depressed at so little sweat activity I think she was really missing her salt fix.


  23. Travis said

    Jase, haven’t done a CFT before but really enjoyed this session. I haven’t done back squats at The Cell before so doing a 1 rep max was interesting, had to drop under the bar on my 3rd attempt.

    Oh yeah, i also have a major case of DOMS from the challenge on Saturday. Gotta love front squats!

    Great effort by all the 6.30 morning crew

  24. Luke F-J said

    CFT = 410kg

    Backsquat 140kg
    press 70kg
    Daedlift 200kg

    Awesome work by all, well done to everyone pulling out the PBs.

  25. Daniel said

    CFT= 245kg

    Back squat 80kgs( i think if i had padding on the bar i could have gone heavier)
    Press 55kgs
    Deadlift 110kg(Did 122.5kg with Storm a couple of minutes later, but 110 was my 3rd attempt).I was quite happy with my totals considering that was my 1st serious try for 1RM max. Can’t wait for the next CFT

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