Jan 24 WOD: CrossFit Total

I got excited when I checked the site and saw that we're doing the Total again today. The first time we did it was way back in May and I'd been wanting to get my new 1RMs so I can continue doing the Wendler 5/3/1.

This is what the CrossFit Total looks like:

Back squat 1-1-1
Shoulder press 1-1-1
Dead lift 1-1-1

Similar to Olympic lifting, your score is the sum of the best of 3 attempts.

Isabelle, Amie, and I shared a bar and for the back squat we reached 130 lbs. For the press, Amie and I did 60 lbs while Isabelle did 70. For the dead lift, Amie did 165 while Isabelle and I did 180. We thought that was the end but Coach Pau suggested that we try 185. I was able to do it and decided to stop there because I already felt lightheaded and dizzy. Isabelle kept going, though, and finally she stopped at 225. She's a fembot!

Grabbed from Isabelle's tweet

My Total score: 375 - a 30-point increase from my last one! My goal is to breach 400 next time. :)

May 18 WOD: CrossFit Total and then some

I really wanted to go to the box yesterday because I saw on the website that the WOD was CrossFit Total.

I read up on it and found a simple definition on CrossFit.com. According to Mark Rippetoe, the CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test. It is the sum of the best of three attempts at the squat (back squat), the press (strict, no kipping), and the dead lift.

Since I love lifting, I tweeted my request to CrossFit MNL, asking if I could do it today. Coach Pau responded and set the time (9 am), and so I found myself at the box at 8:45 am. Excited! Tere arrived shortly after, then Pau explained how we should warm up. After the warm up, Tere and I went to work.

Back squat
Attempt 1: 105#
Attempt 2: 115#
Attempt 3: 120#

Press
Attempt 1: 45#
Attempt 2: 55#
Attempt 3: 65# (a fail, so that means my score for the press is 55#)

Dead lift
For this one, I don't know how I got to my final score. I just knew that Pau kept adding weight until he told me that I was doing my last attempt. What was going on in my mind? Shins to the bar, tight hams, tight core, chest up, and pull! When I succeeded, he told me that I did 170#. One hundred seventy pounds (yes, I really have to spell that out). I couldn't help squealing and jumping for joy. A PR!

Our totals. Look at Tere's score! She's a beast! Rawr.

I'm happy with my score, though. I googled the CrossFit Total score chart and found this:

(Source)

Since my body weight is 112 and my score was 345, that means I'm somewhere in between intermediate and advanced. Heck, yeah!

For the "cash out," we did the regular WOD, which wasn't a piece of cake at all. I wanted to quit halfway through it. It was 15 rounds of:

- 30 secs max reps KBS
- 30 secs max reps air squats
- 30 secs rest

You get your score by adding up all the reps you'd done.

My quads were in agony after those 22 mins. To think I only used an 8 kg kettlebell. Anyway, my score: 461.