Congratulations to Matt who completed his first WOD which included pull-ups WITHOUT any band assistance! Since the WOD had 5 pull-ups per round and he got 7 rounds, that makes a total of 35!!
I have also been noticing how much better EVERYONE’S pull-ups have been getting! Using the bands or not, I see BIG improvements and that’s the kinda stuff boomsauce is made from!!
The CrossFit Total
This is the first time that the CF Total has been programmed at CFR and it is indeed a benchmark WOD. The full explanation and rules of The CrossFit Total are posted HERE. The CrossFit Total simply put, is the performance of 3 movements, the Squat, Press and Deadlift. You are given 3 attempts to lift your 1 rep max for each of the 3 movements. The best from each movement are added together to comprise your CrossFit Total.
CF Total = 335+170+390 = 895
The CrossFit Total Ranking List is as follows:
|Men’s Class Rankings|
|Women’s Class Rankings|
How does your CrossFit Total rank???
WOD – 5/20/11
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post total to comments.
10 Replies to “The CrossFit Total”
I WILL BE THERE, for squats
I told you to be patient and wait and you'd get some back squats. Now you better crush it tomorrow
haha i went home and checked right away, the WOD will be crushed
Boomsauce goes well with any Paleo meal! Yummyyyy!
Uhhh, "Boomsauce," hmmmmmmm, sounds familiar, LOL!!! Congratulations to Eric and Johnny G today!!! Nice TOTALS for "CrossFitTotal." 10 pound Pr for 51 year olf Johnny G, WOOT WOOT, and for Eric, a first timer at 19 years old (I think), over 720, SWEEEEEEEEEET!!! Nice work guys =) Must've been the coaching [coughin…]. Yeah, Coach Drew and I make a GREAT 2-some 😉
Also, shout out to Pete for killing it these days with the 20 pound vest!!! Nice work,a nd uhhh, WELCOME BACK to BEAST-STATUS, HA!!!
And shout out to Coach Rob for some HARDCORE main site programming =) Right up this "Firebreather's" alley, ROOOOOOOOOAAAAAAR!!!
CFR's really turning out some SICK numbers these days =) Thanks for all your cooperation, loyalty, perservereance, and all of your ALL OUT BLOOD SUCKING HARD WORK, HELL YEEEEEEAAAAAAAAHHHHHHHHH!!!!
And, Coach Drew filled me in on some midway Whole-30 success stories =) NICE WORK to everybody CRAZY enough, I mean that in the kindest way, to participate whole heartedly in any challenge where there's food restrictions [coughing again…].
GIDDY UP for another FIREBREATHING week next week, HEEEEEEEEEEE HAAAAAAAAAAWWWW!!!
18 cough cough
Suz…..have I ever told you just how awesome you are 🙂
AWWWWWW =) Thanks Rob!!! I <3 u toooooooooooo!!!
Sorry Eric [coughing…] =)
Suz, that's awesome! Thanks for the shout out! Keep killin it and coachin' ur ass off!! 🙂
I agree. Suz is a beast and I love her! I mean just being in the room with her training is enough to kick my ass!
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