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Monday 01 August 2011

Posted by The Coach on July 31st, 2011

Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

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

Post each load and your CFT score to comments

CrossFit Total Rankings (FAQ 4.9)

Congratulations to Southern CrossFit, coming in 25th at The CrossFit Games. Well done guys.

Jeremy - Kettlebell Floor Press


17 Responses to “Monday 01 August 2011”

  1. Corbin said

    Back Squat: 110-120 (PB)
    Press: 47.5-50-55 (PB)
    Deadlift: 110-140-151(fail)

    The 151 fail was a bitter pill to swallow as my 3RM a year ago was 150, but i’m sure ill get back there

    Σ 315kg / 693lb which places me in the intermediate range. BW = 78kg

    Goal for next time is 130 back squat, 60 Press, 150 Deadlift

    Nice job 6:30 crew!

  2. Will F said

    Warmup – 5 min row, mobility, back squats.

    CFT (Compare to
    Back Squat: 90, 100, (dumped at 110)
    Press: 30, 32.5, 40
    Deadlift: 90,100,110

    Score = 250. At 68KG BW, that puts me in the “Novice-Intermediate” category, somewhere I was hoping to get out of last time with and old score of 275.5, but I’m pleased todays efforts considering the recent collarbone injury.
    Press was something I really struggled with, and backed the weight right off.

  3. Pete Yeates said

    Squat (High bar) 110kg
    Press 52.5kg
    Deadlift 145kg (Pb)

  4. Daniel said

    CFT time, yaaay, love it. Aiming/Hoping to crack 350kgs this time

  5. The Cell said

    Back Squat
    3-3-3 or more reps
    97.5/112.5/125 x 6

    Jase 🙂

  6. The Cell said

    6.5km run
    TIME = 30.05min

    REST 5mins

    5 x HSPU on the minute for 10 rounds

    REST 2mins

    10 x push ups every 30sec for 20 rounds


    Warm up:
    Airdyne = 100cal
    Mobility drills
    2 rounds of:
    10 x C2B strict pull ups
    10 x OHS with bar
    10 x Hip ext
    10 x 17.5kg weighted dip
    Headstand practice
    weighted pistol practice

    3 x 5 @ 100kg

    For time of: “games WOD”
    5 Muscle-ups
    245 pound Deadlift, 10 reps (Feet on 25kg bumpers – extended ROM)
    15 GHD Sit-ups
    Sprint 50 yards
    5 Muscle-ups
    245 pound Deadlift, 10 reps (Feet on 25kg bumpers – extended ROM)
    15 GHD Sit-ups
    Sprint 100 yards
    5 Muscle-ups
    245 pound Deadlift, 10 reps (Feet on 25kg bumpers – extended ROM)
    15 GHD Sit-ups
    Sprint 150 yards
    5 Muscle-ups
    245 pound Deadlift, 10 reps (Feet on 25kg bumpers – extended ROM)
    15 GHD Sit-ups
    Sprint 200 yards
    TIME = 11.50min

    *All muscle ups unbroken, DL were tougher than I thought… I have not done that elevation for a while and it makes a huge difference, I did not have enough small plates, otherwise I would of used them, so I implemented the desired effect this way. Tough WOD…



  7. Daniel J said

    CFT totals
    110-120-130(pb) then new PB of 140kg
    140-155(pb)-170(pb) then 185(pb), then 200(pb)
    Offical CFT = 365kgs.Old CFT 317.5kgs Unofficial PB total = 405kgs
    Thanks Adrian/Storm and Batty for the encouragement and pushing me past my own perceived limitations. Unofficial total puts me in Intermdeiate catergory with BW @110kgs
    I LOVE CFT = ).Bring on Wendler !

  8. Maggie said

    “CrossFit Total”
    Back Squat, 1 rep max – 60kgs
    Press, 1 rep max – 27.5kgs
    Deadlift, 1 rep max – 85kgs (PB) and then a new PB of 90kgs.
    Total = 172.5

    Very happy with my result, suprised myself and I must say thanks to Adrian and the crew for their encouragement.

    Leaves me sitting just above advanced I think…. 🙂 🙂

  9. Graeme said

    CFT Totals
    Back squat. 90-105-120 then 130 (previous PB 100)
    Press. 50-60-62.5 Fail (previous PB 55)
    Dead Lift 145-160-170 then 180 (previous PB 150)

    Total 350 official and 370 unofficial

    Great job all, shout out to Dan Jackson who absolutely smashed it today and to Maggie on a super effort on the deads

  10. Daniel J said

    Thanks Batty, Top effort yourself, and you were worried about the Back squat = ).
    How much do you weigh Maggie? 172.5 kgs is 379.5 lbs, to be advanced you’d need to weigh 44kgs(97lbs), and without being rude, i don’t think you weigh that = ). Probably still puts you in Intermediate class,which is a great effort considering how long you’ve been Crossfitting.Taken me 10 months and i’ve only just snuck into the Intermediate class

  11. Maggie said

    hahaha Dan I’m 58kgs… I could be wrong 🙂

  12. Daniel said

    Well if your 58kgs, you’d need a CFT of 211kgs to be advanced, but 172.5kg is still well and truly into the Intermediate headed towards Advanced

  13. Maggie said

    Dan are you going by the womens range?

  14. Daniel said

    Yeah, you have to multiple your weight and the weight you lifted by 2.2 to get the equivalent weight in pounds(lbs) so if your body weight is 58kgs, you’d be 127.6lbs.Your CFT was 172.5kgs which is 379.5lbs. so your bodyweight and CFT put you half way between intermediate and advanced on the womens range.
    I think Jason has got some mens and womens lamented charts at the Cell you can look at that have been already been converted to metric kilos so you don’t have to do any maths

  15. Daniel said

    If the Cell coaches have got some new batteries, there is a set of scales there that you can weigh yourself on to find your exact body weight.

  16. Will F said

    Check this out: Graph.xlsx

  17. Will F said

    DOH! broken hyperlink:

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