Main Course:

  • CrossFit Total

    • best of three attempts at 
      • Back Squat
      • Shoulder Press
      • Deadlift


The rules for the lifts will need to be simple and well understood by everybody, both the lifters and people in the position of judging them, so we’re all on the same page. The idea is that when you post a CrossFit Total, yours will be done to the same standards as everyone else’s. The lifts must be easy to judge, easy to understand, and as difficult to corrupt as possible. By starting out with a clear picture of what we want and don’t want from a CrossFit Total, many millions of hours of bitching, hard feelings, and confusion can be averted. It must be understood that good form in the lifts is inherent in the rules for testing them.
The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts. Multiple progressions to the best attempt are not allowed; do not work up to your best squat, then change an item of equipment or clothing and work up to it again to try to better your first effort.

Press Rules

The press is done from the racks. The bar is held in both hands in front of the neck, taken out of the rack and walked back away from the rack. No contact with the rack is permitted until the bar is replaced in the racks. Once the stance is assumed it cannot change until the lift is completed. The starting position must be upright, with the knees and hips fully extended and the chest up. The bar must be in contact with the top of the shoulders or the chest, whichever individual flexibility permits. After the starting position is correctly assumed, the bar is pressed overhead until the elbows are completely extended, with the bar in a position directly above the ears. Once this position has been attained, the bar is lowered back to the front of the shoulders and walked back into the rack and replaced.

Any halt in the upward motion of the bar, identified as the part of the bar between the hands, constitutes a missed attempt, as does any change in the position of the feet against the floor during the attempt, any bending of the knees, or excessive backward lean of the torso as identified by A) the position of the most anterior aspect of the armpit, B) the most posterior aspect of the buttocks, C) the plane formed by a straight line between these two points, and D) the movement of that plane to a position behind the vertical. Any deliberate attempt to raise the bar counts as an attempt. Spotters are not permitted for this lift.

Deadlift Rules

The deadlift is performed with the bar on the platform or floor. The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane. The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground. The bar may not be dropped.
Any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended. Any attempt to raise the bar counts as an attempt.

The equipment that can be used is minimal. A belt of any type can be worn but is not required. Knee wraps or sleeves are permitted, but if they are used they must be left on for the entire duration of the session in which the lift is performed. Wrist wraps are permitted; lifting straps are not.

Squat Rules

The squat must be done from the squat stands or power rack. The bar must be placed on the back and walked out to clear the rack completely. No contact with the rack is permitted until the bar is replaced in the rack. Once the bar is lowered, the stance cannot change until the bar is to be racked. The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the two, and D) the dipping of the hip end of that plane below horizontal. The finish position is the same as the starting position, and the athlete must return to it before the bar is racked. When the finish position is secure, the bar must be walked back into the rack and successfully replaced.
Any halt in the upward motion of the whole bar, identified at its position on the back rather than at its ends, constitutes a missed attempt, as does any change in position of the feet against the floor during the squat. Any deliberate attempt to lower the bar counts as an attempt. No more than two spotters are permitted, and they are not allowed to touch the bar during the attempt, which is finished only after the bar is successfully replaced in the racks. The spotters are permitted to steady the racks, and to take the bar if the lifter loses control of it. Any touching of either the bar or the lifter by any spotter invalidates the attempt.


In the words of Wisdom:

Here are some basic precautions that need to be followed for safety:

  1. Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
  2. Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious.
  3. Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.


  • Celebrate, you’ve done enough work today.
  1. 130129

    335# Squat (15# PR)
    135# Press (8# PR)
    385# Deadlift (no PR)

    Total: 855# (30# PR over my best Total)

    • 130129

      Monster numbers. Keep up the good work!

    • 130129

      Nice dude!

    • 130129

      Thanks brahs

  2. 130129

    Great day for me!

    BS: 193, 203, 208 (+5 PR)
    SP: 78, 83 <– stopped here cuz it was fugly
    DL: 253, 263 (+5 PR)

    TOT: 554 (+20 PR)

  3. 130129

    I don’t even know why I’m upset with myself… I haven’t lifted in over two months. I guess I thought I could jump right back to where my PRs were. No. I should just be happy that I’m back and on my way towards healing up, getting stronger, and getting my confidence back.
    Bs: 215 (-60)
    Sp: 110 (-20)
    Dl: 275 (-75)
    One bite at a time. I’m gonna make these numbera disappear next time.

    • 130129

      It is great to see you back! Remember it is a marathon, not a sprint. We will both be back breaking PRs soon.

  4. 130129

    Squat: 138 (+5)
    Press: 73
    DL: 163 (+10)
    Total: 374

  5. 130129

    So a new snack for dessert..??? yes please..
    found this after talking with jason about awesome nuts
    Candied Macadamia nuts
    2 cups macadamia nuts
    1 tablespoon olive oil
    2 tablespoons agave nectar or honey
    ½ teaspoon celtic sea salt

    1.Toss all ingredients together in a large bowl
    2.Place in a 9 x 13 inch baking dish
    3.Bake at 350° for 10-15 minutes, until lightly browned
    4.Cool and serve

  6. 130129

    Back Squat => 205 (PR ↑20) (last CF total + 20)
    Strict Press => 185 (PR ↑20) (last CF total + 35)
    Dead Lift => 315 (PR ↑20) (last CF total + 50)

  7. 130129

    BS: 295 (10#) off PR
    SP: 135 (5#)
    DL: 325 (60#)
    Ttl: 755 (75#)

  8. 130129

    Wasnt feeling well today

    BS: 163
    Press: 78
    DL: 253

    Total: 494

  9. 130129

    Fun times today.
    SQT:153 (+5) 1st attempt PR
    Press:68 (+3) 2nd attempt, tried 73, but nope.
    DL:193 (+10) 1st attempt PR
    Total +18 😀

  10. 130129

    BS (High bar): 295 – previous PR was 295 low bar
    Press: 155 (+10)
    Deadlift: 345 (+25)
    Total: 795

  11. 130129

    Squat: 295#s (-10)
    Press: 165#s (-10)
    Dead: 415#s (-50)
    Total: 875#s

    Lights went out on my press at 170#s although I am confident I had the lift and increased weight too fast on the deads. Will improve next time and happy with what I accomplished this morning. 😀

    Tip’o’day: Sleepz

    For as long as I can remember, I have slept about 5 hours a night. Most people think I am crazy, its true, and recently I have committed to getting at least 7 hours a night. Since this change, I am feeling stronger and more energetic than ever. Sleeping is critical to recovery and overall well-being. Want to get stronger, lose weight, and be happier…. SLEEP MORE!

    More information:



  12. 130129

    Squat: 295 (+20 from last CF total, +10 from previous PR )
    Press: 155 (+00 from last CF total, +00 from previous PR )
    Dead: 365 (+10 from last CF total, +00 from previous PR )

    Total: 815 (+30 from previous CF total and finally crossed over the 800 mark!)

    This was the first time doing CF Total that I hit or beat my previous PRs in all three lifts. felt really good.

  13. 130129

    There is another 430 slot now available. Sadly I don’t have a shoulder press or deadlift in my toolkit right now. What I do have in my toolkit is a 5k run on a beautiful sunny teacher workday. ~39 min. Don’t laugh that is dangerously close to my PR! Nice work on the PRs this morning everyone and can’t wait to check back later and see how many of you crush PRs tonight as well!

  14. 130129

    Squat: 263 +15 from last time
    Press: 118 +10 from last time
    Deadlift: 283 + 20 from last time
    Total: 664 +45 from last time

    No single lift was an all time PR, but the total was a PR as I never seem to hit high numbers for everything on a total. Overall an execellent day.

  15. 130129

    Squat: 142 (+30)
    Press: 62 (+10)
    Lift: 142 (never had a max before 😀 )

    Enjoyed being able to put up all my numbers in red!

  16. 130129

    Looking for a “healthier” treat option? This recipe from Civilized Caveman looks amazing. Anyone having Paleo Superbowl parties should check this out.


  17. 130129

    BS: 205
    SP: 130
    DL: 305
    TTL: 640

    All PR’s for me.

  18. 130129

    Squat => 205 (PR) up 20
    Press => 185 (PR) up 20
    Dead => 315 (PR) up 20

    I is very happy today.

    Tip: I’ve wondered about these. My ruminations led me to the link below.
    Incase you have wondered about this too.


  19. 130129

    Squat: 400 (PR) +15
    Strict press: 245 (PR) +25
    Deadlift: 455* -50 ran out of time, took way too long on the squats.

    • 130129

      CFT: 1100. I honk that’s still at total PR

    • 130129

      CFT: 1100. I think that’s still at total PR

    • 130129

      Small fry!! Get your weights up.

  20. 130129

    Bs 193 pr
    Press 88
    Dl 253 pr
    Total 534

  21. 130129

    Okay, the challenge is almost over, so here is some paleo humor. Have you seen this clip of John Durant on the Colbert Show? Very funny. Wonder if he ever found his lactose intolerant, celiac girl?

    And here are my numbers –
    Squat – 75
    Press – 48
    DL – 83
    Not exactly huge numbers, but PRs for me all the way around. : )

  22. 130129

    Get a pr and stop!
    BS- 193# (+15)
    Press- 88# (+10)
    DL- 243# (+10)

    Total: 524

    • 130130

      PR City!

      • 130130

        SO much better than Snap City

  23. 130129

    Squat: 123 (+10 PR)
    Press: 60.5 (+2.5 PR)
    Dead lift: 143

    CFT: 326.5 (+12.5 PR)

  24. 130129

    195 Squat
    135 Press
    315 Deadlift

  25. 130129

    BS: 295 (-20)
    SP: 145 (-15)
    DL: 385 (0)

    Total: 825

    coulda been better

  26. 130129

    158 (+12)
    75.5 (+2.5)
    193 (+25!!!) 🙂

    Tip: when you get to heavy weights, grip the s$&! out of the bar. It gives you confidence, makes you fierce and keeps the bar feeling In control. Don’t know why but this really helps me on deadlifts and the Olympic lifts. 🙂

  27. 130130

    BS: 275 (-30)
    SP: 130 (+5)
    DL: 365 (-20)

    Total: 770

    Live to rep another day.

  28. 130130

    BS: 235 (+10)
    SP: 120 (-5)
    DL: 335 (-30) (Had a monster pull last time)

    Total: 690

  29. 130131

    NO PR’s for me today! My strength seems to be decreasing 🙁 gotta figure out why.
    Squat: 168 (-10)
    Press: 88 (-5)
    Dead: 213 (0)

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