Cross fit totals

[HeadDoc]

this is a new workout recommended by Mark Rippeton (sp?) to the crossfit community.

Do warm up sets of each exercise and then do 1 rep sets for 3 increasing weight sets.

Doing this I had a Back Squat of 365 , Shoulder press of 200, and Deadlift of 435. Total 1000. The SP and DL were PR's.


BS and SP need form work. Once I figure out how to do videos on my cell phone, I'll post up the lifts for feedback. This was fun. Thank goodness for power cages.

M, 64, 6'1", 252.

[HeadDoc]

hit another PR in DL. The routine was 1-1-1-1-1-1-1

after a long warm up that included 1500 meters rowing, I started on the single reps at 285, dropped the wt at 455, got it on the sixth set, and then did 315 for reps to finish. Unfortunately, some where between set 5 and 6, I ripped a callous on one hand. I know how to take care of this long term. What do people do for short term relief so you can keep exercising. My workout for today includes pull up for max reps. Gloves?


M, 64, 6'1", 252.

[juggernaught]

Impressive totals Doc!! We just had a cross fit open here recently seems to be doing well,a couple of the local high schools have some of there athletes participating in classes .

[HeadDoc]

thanks, you know I used to have a reservation about attempting max lifts. Somehow, I now both respect the weights and am willing to test myself with them in this structured format.

[juggernaught]

I will be having Spinal surgery in
November and I am thinking about useing crossfit while I rehab.

[HeadDoc]

Originally Posted by juggernaught

I will be having Spinal surgery in
November and I am thinking about useing crossfit while I rehab.

With all the core work that is done in rehab, it'll probably be a good fit. It will also improve cardio fitness which the rehab won't. Good luck on the surgery.

[stooch1e]

When my calluses used to rip during crossfit workouts I'd make sure to peel away as much skin as possible and while peeling make sure to peel away from where the skin was still attached. After that all i could do was use athletic tape to cover it fully and toss some more chalk on my hands.

[HeadDoc]

Originally Posted by stooch1e

When my calluses used to rip during crossfit workouts I'd make sure to peel away as much skin as possible and while peeling make sure to peel away from where the skin was still attached. After that all i could do was use athletic tape to cover it fully and toss some more chalk on my hands.

thanks. I have found a thread on the crossfit message board on hand care that helped allot. I also realized that I need to change my grip for deadlifts. I found a picture on "Starting Strength" that showed that the bar is grasped just below the palm. I was redoing the crossfit totals the other day and stopped after a 400 lb DL with calluses on both hands that looked and felt like they were close to tearing. Next time, I'll be ready with a better, safer grip.

[HeadDoc]

just completed the Cross Fit Totals again.

Back Squat: 370 PR
Shoulder Press 205 PR
DL: 465

Total 1040 PR

64, 6'1", 240.

shifted my eating to more Paleo type diet and dropped 16 lbs. since I last did this total.