CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout of the Day
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout of the Day Questions & performance regarding CrossFit's WOD

Reply
 
Thread Tools
Old 12-18-2010, 06:20 PM   #1
James Sowers
Member James Sowers is offline
 
James Sowers's Avatar
 
Profile:
Join Date: Apr 2010
Location: Tallahassee  FL
Posts: 27
Crossfit Total

DISCLAIMER: This is in no way meant to be a "****ing contest" of any sort. I'm just trying to give others the opportunity to share what they've accomplished. Ideally, it will be a way for me to get a feel for where I'm at in my recovery (torn hamstring) as well as set realistic goals for the future. Finally, I did search the boards for multiple variations of the topic "crossfit total," but came up with 20+ pages that mostly consisted of WOD logs.


Moving on, I did the Crossfit Total as my workout today to try to set a foundation to build my physical recovery and improvement upon. My goal was to crack 700 with an expected deadlift of 300, squat of 280, and a press of about 135.

Actual Deadlift: 285

Actual Squat: 310

Actual Press: 140

Total: 735

I work out at the globo gym by myself, so I didn't push the squats to failure, but I'm not sure that I could've done much more anyways.

CFT: 735

Bodyweight: 163

4.5x BW


Essentially, I was kinda hoping to use this as a forum for anyone who recently did the CFT to share their results. I hope to do one roughly every month to gauge my progress.
  Reply With Quote
Old 12-18-2010, 06:58 PM   #2
Jacob Israel Briskin
Member Jacob Israel Briskin is offline
 
Jacob Israel Briskin's Avatar
 
Profile:
Join Date: Sep 2008
Location: Palo Alto  California
Posts: 1,153
Re: Crossfit Total

Good work. How tall are you, how did you injure yourself, and what kind of programming are you doing to get back on track?




















Also, what are your goals?
__________________
Citius. Altius. Fortius. Training log.
  Reply With Quote
Old 12-18-2010, 07:54 PM   #3
James Sowers
Member James Sowers is offline
 
James Sowers's Avatar
 
Profile:
Join Date: Apr 2010
Location: Tallahassee  FL
Posts: 27
Re: Crossfit Total

I'm 22 years old, 5'9", and I hurt myself playing rugby.

As far as goals go, here is a little summary I copied from my log:

Okay, so to make a long story short I suffered a partially torn hamstring about four months ago and as a result I lost about 10 pounds and apparently a whole lot of strength. Similarly, I started really getting into Crossfit right before the injury, so I've been dying to get back on the horse.

When I went in for my first workout, I was shocked to see how much strength I had lost. I figure that rather than jump right into Crossfit and damage my pride by having to scale the workouts, I would begin with Starting Strength. I believe this program will allow me to gain back the strength I lost relatively quickly without asking too much of my recovering tendon.

These are the last totals I have record of and thus will be my new goals:

Bench: 290
Squat: 340
Deadlift: 315
Power Clean: 200



As far as training goes, I started out thinking I would do Starting Strength for a while, but ended up pushing things too hard too fast. I took a couple of weeks off and felt better, so I'm doing the main page WOD as long as it suits the globo gym late night 8-10pm when it's relatively empty. This is usually the first thing I do, supplemented by some strength work similar to starting strength (squats, deadlifts, presses, cleans.) Unfortunately, I am in the process of buying a house, so I won't be able to join one of the local boxes for a few months.

To try to avoid being long-winded, I'll just go ahead and mention that I am in the Army National Guard, so I will eventually get back to running and would like to max out the PT test at my next camp in March. Furthermore, I won't be seeking to follow any form of strict paleo, mostly because of the expense and because I know the gf would never go for it. Again, much like joining a box, this is something that could come about with time and financial stability.
  Reply With Quote
Old 12-18-2010, 09:36 PM   #4
Joshua Armstrong
Member Joshua Armstrong is offline
 
Profile:
Join Date: Aug 2010
Location: Gardner  KS
Posts: 8
Re: Crossfit Total

I did mine just a few weeks ago. It was my first time doing. I wanted to get my 1RM so I could start 5/3/1. FYI, I am 35yoa, 185lbs and have been crossfitting full time for about 7 months.
BS 275
DL 335
Press 155
CFT=765
  Reply With Quote
Old 12-18-2010, 11:49 PM   #5
Michael Loucas
Member Michael Loucas is offline
 
Profile:
Join Date: Aug 2010
Location: Fairfield  NJ
Posts: 1,373
Re: Crossfit Total

I'm 5'11, 205. Haven't done a CFT since waaaay before SS. My old total back on 09/27/09 was:

Total: 760
Bodyweight: 184

Squat: 215
Press: 160
Deadlift: 385

Right now my 5 rep max's with starting strength are the following:
Squat: 320x5
Press: 163x5
Deadlift 395x5

Progress on press is getting pretty difficult, I'm moving up very slowly on press and bench press. Squat and deadlift are still going up nicely however. I look forward to attempting another total when I'm done! Hoping to break 1000.
  Reply With Quote
Old 12-19-2010, 03:13 AM   #6
Olen Gifford
Member Olen Gifford is offline
 
Olen Gifford's Avatar
 
Profile:
Join Date: Jul 2008
Location: Papa  Hungary
Posts: 48
Re: Crossfit Total

M/27/5'7"/163lbs

CFT

BS=345
Press=165
DL=385

Total=895

There is some good info on CFT in the FAQ section on the main page. It is titled: 4.9. OK, so I've done the CFT. How do I rank? Are there any standards?. I would check it out. It states that currently, both you and I are between intermediate and advanced lifters for our weight.
  Reply With Quote
Old 12-19-2010, 03:17 AM   #7
Nathan Bedle
Member Nathan Bedle is offline
 
Nathan Bedle's Avatar
 
Profile:
Join Date: Aug 2010
Location: Marjeh  Afghanistan
Posts: 34
Re: Crossfit Total

About two months ago, I did a combined CFT and CFFB total:
Power Clean- 235
Squat- 335
Bench- 265
Deadlift- 425
Press- 155

CFFBT: 835
CFT: 915

A couple days ago, I did the CFT again:
Squat- 365
Press- 165
Deadlift- 445

CFT: 975

So a 60 pound increase in two months. What's weird is my 5RM has gone up significantly; but my 1RM hasn't really. For example, my DL 5RM is 410, only 40 lbs less than my 1RM. Same with my squat weight, and while my 1RM of press only went up 10 lbs, my 5RM went up 25.
  Reply With Quote
Old 12-19-2010, 03:40 AM   #8
Olen Gifford
Member Olen Gifford is offline
 
Olen Gifford's Avatar
 
Profile:
Join Date: Jul 2008
Location: Papa  Hungary
Posts: 48
Re: Crossfit Total

Quote:
Originally Posted by Nathan Bedle View Post
About two months ago, I did a combined CFT and CFFB total:
Power Clean- 235
Squat- 335
Bench- 265
Deadlift- 425
Press- 155

CFFBT: 835
CFT: 915

A couple days ago, I did the CFT again:
Squat- 365
Press- 165
Deadlift- 445

CFT: 975

So a 60 pound increase in two months. What's weird is my 5RM has gone up significantly; but my 1RM hasn't really. For example, my DL 5RM is 410, only 40 lbs less than my 1RM. Same with my squat weight, and while my 1RM of press only went up 10 lbs, my 5RM went up 25.
That increase in you 5RM and not your 1RM has to do with endurance. A 1RM is a different energy pathway (ATP) than say a 5RM (Glycolytic). It is a fine line, but, a line none the less. If you want to increase your 1RM you will need to train at near max weight at least once if not twice a weak.
  Reply With Quote
Old 12-19-2010, 03:40 AM   #9
Gillian Steele
Member Gillian Steele is offline
 
Profile:
Join Date: Aug 2009
Location: Penrith  NSW Australia
Posts: 457
Re: Crossfit Total

My current Crossfit Total is

Back Squat: 120kg - 264.55lbs
Strict Press: 50kg - 110.23lbs
Deadlift: 147.5kg - 325.18lbs

Total - 699.96lbs - so close to 700lbs!!
__________________
Power Clean- 68kg / 149.91 lbs, Back Squat - 115kg / 253.53 lbs, Deadlift- 140kg / 308.65lbs
  Reply With Quote
Old 12-19-2010, 07:56 AM   #10
James Sowers
Member James Sowers is offline
 
James Sowers's Avatar
 
Profile:
Join Date: Apr 2010
Location: Tallahassee  FL
Posts: 27
Re: Crossfit Total

Great job, everyone! I'll definitely check out the FAQ that was recommended. I must have skipped right over it, because all I noticed was a portion defining the CFT. Thanks for the responses and if anyone else wants to contribute or use this thread as motivation to "update" your CFT numbers I'm still interested in seeing results.


@ gillian- Unfortunately, that may be because you're stuck using kilos and the partial conversion rate is getting you. You know, if you switched to lbs you might be -forced- to hit 700 because of the weight option available? Haha. Great job, nonetheless.

So, it seems that overall my deadlift is pretty low. This is something I already knew, because I don't have the same leg drive due to the hamstring injury. Not making excuses, I just think that's part of the reason.


So, looks like a lot of deadlifts for the next four weeks. Fun, fun, fun!
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Crossfit Total Scott Mallow Exercises 3 11-03-2010 01:25 PM
CrossFit Total Meet at CrossFit Wichita Falls, Feb 28 Justin Lascek Competitions 31 03-04-2009 04:56 PM
CrossFit Total Kirk Bishopp Workout of the Day 30 12-01-2008 09:43 AM
2007 Crossfit games Crossfit total results Andy Wagner Community 6 12-04-2007 06:58 AM
First CrossFit Total Patrick Donnelly Testimonials 4 07-30-2007 12:53 PM


All times are GMT -7. The time now is 07:14 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.