“Crossfit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.


  1. BS · June 15, 2009

    firt post claimed.

    This should be good

  2. Law · June 15, 2009

    Damn you Naps. Damn you Dirty Naps!!!!!!!!!!

  3. YogiWeezy/Lisa · June 15, 2009

    Cindy and I are home. What a weekend! Have I mentioned I love Crossfit?!

    It was a wicked hot and hard weekend (that’s what he said.) Cindy and I did Fran as rx’d for the first time, got a little sunburned and learned a ton.

    Rest day today. We miss you all.

  4. Amber · June 15, 2009

    Figures I would miss the total again!! Can’t make it today, and my knee is WRECKED and I am sore as hell. Is that Friday or Saturday’s WOD sneaking up on me?

  5. Abi Dryden · June 15, 2009

    From today’s Virginia Pilot in the “Fitness” Section, “Crossfit is geared toward people who are really driven and those who get really really bored easily.” OUR OWN THOMI GILL! Great article called “Crossfit has no downtime!” (first time poster, long time reader)

  6. Andrew · June 15, 2009

    For the dead tree impaired:


  7. Thomi CFVB · June 15, 2009

    Hahah ummm soo glad they put in both of those reallys πŸ™‚ hahah thx va pilot!

  8. Shay · June 15, 2009

    BS – 185# PR by 20#
    SP – 85#
    DL – 215# PR
    Total – 485 PR by 30# Can I get a Hell Yeah ha ha- Good Day!!! πŸ˜‰

  9. jessica · June 15, 2009

    i’m curious to what a handstand pull-up is??
    gerry wanna give it a try!

  10. Amanda · June 15, 2009

    Hell yeah Shay!!!!! Abi, welcome to the #1 work distractor πŸ™‚ … ahh the Total, we’ll see how this goes!! Oh and had a blast at the affiliate event at Compound this weekend. We gotta host one at CFVB soon or at least a fun Hooverball tournament?? Finally! If y’all didn’t see the video of CFVB on facebook yet for GO Urban, go watch it. and now I’m done.

  11. BS · June 15, 2009

    Man, i have to say that I am bothered by the fact that the lady from Lifestyles said that the work outs would be too intense for most of her clients. That’s the 1/3 of the equation! Anyone can watch TV while using an eliptical, but you can’t with most of the CF wods.

    Also, the idea that we are only working 10-15 minutes isn’t accurate if one includes the warm up and cool down periods. (I was just thinking to myself this am that I need to be sure to incorporate more cool down, ppost wod stretching and lightweight mechanics.)
    At least they didn’t say many bad things.

  12. Rita · June 15, 2009

    Shay – HELL YEAH!!!

    Pilot Article – as of 12pm, 8 people stopped by my office to ask/inquire about CF. Power of marketing πŸ˜‰ love it!

  13. BS · June 15, 2009

    Amanda, I posted that video to my FB profile. I love it.

  14. Andrew · June 15, 2009

    all right, I’ll say it. It’s been on my mind this weekend. What’s the possibility of doing affiliate challenges every four to six months?

    We have quite a few affiliates locally and it seems like a great opportunity to build some community.

    What’s the first impediment? Let’s tear it down.

  15. Amanda · June 15, 2009

    I ditto Andrew! Let’s do it πŸ™‚ … yay Brian, I’m glad you liked it!!

  16. YogiWeezy/Lisa · June 15, 2009

    I am not the only Crossfit yogi out there!


    It was a little frustrating to hear a lot of talk about gaining more flexibility to improve performance and how as athletes we should stretch in the Level 1 cert this weekend, yet not one stretch was demo-ed, offered, given, shown or discussed. If someone needed to address hamstring flexibility in a squat, not one trainer ever offered how to work with that (that i heard), they would just say, “squat more.” Oh well…….

  17. Thomi CFVB · June 15, 2009

    Re post of what BS posted the other day since it got caught in the filter

    j2- the crystal ball tells me to read the following in order to be prepared to receive the new found knowledge Thomi will bring to us after attending the Nutrition cert:

  18. jessica · June 15, 2009

    hell ya shay! you’re killing it. nice work today steph! i was able to squeak out to of work to get the 2pm today.
    previous total at cfvb, 9 March- bs:170, sp:90, dl:205 = 465
    total at harbor city cf, 31 May- bs:185, sp:95, dl:220 = 500
    today bs:185, sp:100 PR, dl:225 = 510 PR

  19. nicholas · June 15, 2009

    bs: 225 (-50)
    sp: 125 (0)
    dl: 325 (+5) some rounding at the top, but Andrew said it was ok, so I’ll take it.
    total: 675, 45 less than last time. Truly awful. Can I get a Hell No!?

    what’s the secret to getting invited to affiliate challenges?

  20. Rita · June 15, 2009

    BS: 130# (PR)
    SP: 78# (PR by 3#)
    DL: 155# no PR, LOL
    Total: 363 – you’re all after “4” digit club, I’m happy to join Club 300 πŸ™‚

    I’m with Andrew, affiliate challenges & cookout sound like an excellent idea

  21. Penny · June 15, 2009

    Great job Shay!

    FS (still subbing): 165#
    SP: 100#
    DL: 175#
    Total: 440

  22. RB · June 15, 2009

    BS 265 tied PR
    SP 145 -10 PR
    DL 345 +20 PR (still getting used to no wraps)

    Been following the CFVB blog for the last week-really like the workouts and since I am moving to VB this winter this seemed like a good blog to follow.

  23. RB · June 15, 2009

    BS 265 tied PR
    SP 145 -10 PR
    DL 335 +10 PR (still getting used to no wraps)
    745 tied PR

    Been following the CFVB blog for the last week-really like the workouts and since I am moving to VB this winter this seemed like a good blog to follow.

  24. shay · June 15, 2009

    Wow Jess & Penny 100# SP you gals are awesome!

  25. shay · June 15, 2009

    Welcome RB

  26. BS · June 15, 2009

    BS: 255 pr
    SP: 140
    DL: 335

    total: 730 PR by 15!

  27. BS · June 15, 2009

    J2, here’s the link for how we rank:

  28. Amanda · June 15, 2009

    Good work today everyone!! … not so great for me, but such is life
    BS 125
    SP 65
    DL 145
    = 335
    Hopefully tomorrow will be a better day πŸ™‚

    Welcome to our madness RB!

  29. jason · June 15, 2009

    bs 375 pr
    sp 185
    dl 440 pr
    t=1000 pr by 15

  30. Amanda · June 15, 2009

    Fern, congrats on your 1K!!

  31. Jason^2 · June 15, 2009

    BS: 265
    SP: 135
    DL: 255
    T: 655

    Benchmark set. Let’s get stronger!

  32. $al · June 15, 2009

    I guess I don’t understand CFT. Do I get to do as many reps as I can until I max out, or do I get one shot at each and that’s it? I just tried the one shot method this time:
    BS 250#
    SP 155#
    DL 315#
    T 720#
    I know I can do better, and I will.

  33. Andrew · June 15, 2009

    Back Squat: 165. 185. 195pr
    Shoulder Press: 95. 110. 115pr
    Deadlift: 225. 250pr 255F

    Total: 555

    It’s taken a long time to get over 245 on that dead lift. yay!

  34. Amanda · June 15, 2009

    $al- You get three attempts at each lift to hit your max, so most recommend using your 1st at just below your previous max, 2nd at previous max, and 3rd attempt for going for a new max.

  35. $al · June 15, 2009

    Thank you Amanda, can’t wait for the next one!

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