{"id":69,"date":"2007-07-16T20:18:39","date_gmt":"2007-07-16T20:18:39","guid":{"rendered":"http:\/\/www.colinmcnulty.com\/blog\/2007\/07\/16\/crossfit-total\/"},"modified":"2007-07-16T20:18:39","modified_gmt":"2007-07-16T20:18:39","slug":"crossfit-total","status":"publish","type":"post","link":"https:\/\/www.colinmcnulty.com\/blog\/2007\/07\/16\/crossfit-total\/","title":{"rendered":"Crossfit Total"},"content":{"rendered":"<p>Woohoo, I love Crossfit Total days!  Simply put, Crossfit Total (of CFT for short) is:<\/p>\n<ul>\n<li> 3 single reps of Back squats<\/li>\n<li> 3 single reps of Shoulder Presses (or Military Press if you prefer)<\/li>\n<li> 3 single reps of Dead Lifts.<\/li>\n<\/ul>\n<p>Then you sum the best lifts from each exercise (one from each), to give you a Crossfit Total, which is a nice strength number with which you can compare to <a href=\"http:\/\/www.colinmcnulty.com\/blog\/2007\/05\/18\/busy-busy-busy\/\">previous Crossfit Totals<\/a> to see how you&#8217;re getting stronger.  It also lends to my strengths, which are my strong legs basically.  Last time, my Crossfit Total was a very respectable 330kg (726 lbs).<\/p>\n<p>So, without further ado, here&#8217;s how I did (F = Fail, PB = Personal Best):<\/p>\n<p>Back Squat: 130 &#8211; 140 &#8211; <strong>145(PB)<\/strong><br \/>\nShoulder Press: 50 &#8211; 55(F) &#8211; <strong>52.5(PB)<\/strong><br \/>\nDead Lift: 140 &#8211; <strong>160(PB)<\/strong> &#8211; &#8230;  &lt;= I didn&#8217;t do the 3rd lift as my form was poor on the 160 (back was too rounded), so I stopped there.<\/p>\n<p><strong>Crossfit Total = 357.5kg<\/strong> (or 786.5 lbs)\u00a0  Which I am exceedingly pleased with! \ud83d\ude00<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Woohoo, I love Crossfit Total days! Simply put, Crossfit Total (of CFT for short) is: 3 single reps of Back squats 3 single reps of Shoulder Presses (or Military Press if you prefer) 3 single reps of Dead Lifts. Then you sum the best lifts from each exercise (one from each), to give you a [&hellip;]<\/p>\n","protected":false},"author":161,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,1],"tags":[],"class_list":{"0":"post-69","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-crossfit","7":"category-uncategorized"},"_links":{"self":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/69","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/users\/161"}],"replies":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/comments?post=69"}],"version-history":[{"count":0,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/69\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/media?parent=69"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/categories?post=69"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/tags?post=69"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}