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Old 01-20-2011, 04:52 PM   #51
Brent Blackburn
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Re: Crossfit Total

Miles, check out box squats and make sure you can keep your shins vertical when doing them so you put less stress on your knees.
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Old 01-20-2011, 07:02 PM   #52
Eric Montgomery
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Re: Crossfit Total

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Originally Posted by Miles Tanner View Post
I just did the Crossfit total last Sunday it was my first Crossfit workout. My total was 775#

Squat 275#
Deadlift 335#
Press 165#

From what I can tell my squat and deadlift are pritty weak for my body weight 205# around 13%bf I am having some problems with my squat form any time I go over say 225 I start squating heavy on my right side most likely due to an Acl and muniscus reconstruction on my left knee. Anyone got any tips to correct this?
Force your knees out and make sure you're reaching your hips back.

Find a coach to help you, or post videos on Digital Coaching.
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Old 01-21-2011, 09:48 AM   #53
Matt Morris
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Re: Crossfit Total

Quote:
Originally Posted by Miles Tanner View Post
I just did the Crossfit total last Sunday it was my first Crossfit workout. My total was 775#

Squat 275#
Deadlift 335#
Press 165#

From what I can tell my squat and deadlift are pritty weak for my body weight 205# around 13%bf I am having some problems with my squat form any time I go over say 225 I start squating heavy on my right side most likely due to an Acl and muniscus reconstruction on my left knee. Anyone got any tips to correct this?
Miles,
I tore my PCL in my left knee and had the fringes removed along w/ some of the torn cartillage (basically cleaning up all the random floating peices, but not "repairing" anything). I notice that my left knee swells up more frequently and limits the range of motion, which makes me shift to the right when I squat (since my left knee is more open than my right).

I've found 3 things that helped me out a lot...

the first is Kstarr's MWOD...open up everything involved w/ the squat-for me I was really limited by my hip flexors and after doing the couch stretch for 8 mins a day for a couple of weeks, I have a much easier time dropping into a squat.

2...practice! If you start to lean slightly at 225...then work at 220 and concentrate on your form.

3...This one was a real supprise to me, but I started wearing compression sleeves on my legs. Originally, it was to help my calves recover after a run, but I noticed that it significantly reduces the swelling in my bad knee

4...this one's a bonus, but it could be that your right side is just way stronger than your left b/c of the injury...I would work it w/ lunges/pistols etc and see if that helps.

Best of luck!
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Old 01-21-2011, 10:33 AM   #54
Miles Tanner
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Re: Crossfit Total

Thanks for all the advice everyone. I guess I got plenty of different things to try at the gym now.
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Old 01-21-2011, 09:04 PM   #55
William A Cantrell
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Re: Crossfit Total

Male/5'10"/22/190lb (weighed before workout)

(I weight train before most wod)
(Last total)

Squat: 455
Press: 215
Dead: 505 (shot up but back pain preventing me from lifting more, not low back under left shoulder blade very pinpoint pain)

(for grins)
Bench Press:325
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Old 01-21-2011, 09:28 PM   #56
Carl Amolat
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Re: Crossfit Total

Male/5'7"/27/170 lbs

Squat: 260 lbs
Press: 135 lbs
Deadlift: 380 lbs

CFT: 775.
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Old 01-21-2011, 11:49 PM   #57
James White
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Re: Crossfit Total

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Originally Posted by Matthew Swartz View Post
I've never had any knee problems, so I can't tell you what to do for that, but the best way to get better at squats is squat more. 60-80% of your max for medium reps has always helped me. A lot of guys do some 5-3-1 thing that I've heard chatter about, which supposedly works, but you'll have to look into that.

Good form, stay tight, good depth.
5/3/1 uses lower %'s of your 1RM, so you may get good results. The e-book is WELL WORTH THE $20 even if you only read the section entitled "Moving north of vag." I'm starting the program next week after some good results on the 70's big S&C program.

http://www.flexcart.com/members/elit...t.asp?pid=2976 (WFS)
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Old 01-24-2011, 09:21 PM   #58
Lucas Reid
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Re: Crossfit Total

M/19/6'0/182
In November 2010

285=Back Squat (I suck at squating)
140=Shoulder Press
355=Deadlift(stopped early form wasn't 100%)

CF TOTAL = 780
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Old 01-25-2011, 07:45 AM   #59
Robert Fabsik
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Re: Crossfit Total

Did CF Total on 1/23/2011
M/36/5'6"/176

Squat 360
Press 170
Deadlift 395
CF Tot: 925

Squat and DL 5 lbs PRs. Press moved well at 170, but felt like a ton at 175.
-Bob
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Old 01-26-2011, 05:22 PM   #60
Jordan Derksen
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Re: Crossfit Total

Wow you guys have some crazy numbers. When I first started CF in Nov 09 I had:
BS: 245
Press: 120
DL: 250
Total: 615

I've pretty much jumped 90+ points every total since then. On Oct 16 10 I hit
BS: 335
Press: 155
DL: 385
Total: 875

That's some good progress for a year, however my press and squat blow chunks. After my current run of MEBB which I'm trying out for the first time (did CFSB before and I'm enjoying this better, mostly because I have control over what I do. I like my O-lifts) I wanna total next time it comes up on mainsite. I know for a fact my DL is about 425 or so because a month or two ago I DLed 395 for 3. It feels good to lift more than you're old PR for more reps. Then you know you made progress.
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