CrossFit Total

Test your total this Saturday at 10:00!



CrossFit is full of many benchmark workouts, and most of them will leave you in a pile gasping for air. However, not all workouts are meant to make you feel like a bag of smashed assholes. Sometimes, the goal is to focus, bear down, and move some heavy ass shit. Ask Dr. Ed Smith for his elephant joke on this topic.

Done correctly, the CrossFit Total is perhaps our best tool for telling us the things we need to know about a very important aspect of our training — strength.

The back squat, press, and deadlift are, quite simply, the three most effective lifts in existence for developing and testing our functional strength. The Total is the sum of the best of three attempts at each of these lifts. This Saturday at 10:00 AM, I’ll be running a class for any that want to get in on this test.





There will be three rules, c/o Coach Mark Rippetoe:

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.




TNG Power Clean 3-3-3-3-3

5 Shoulder-to-Overhead (135#/95#)
10 Games Standard Box Jumps (24″/20″)
10 Shoulder-to-Overhead
20 Games Standard Box Jumps
15 Shoulder-to-Overhead
30 Games Standard Box Jumps

  16 comments for “CrossFit Total

  1. Kate
    February 3, 2014 at 8:15 am

    TNG power clean: 100#
    WOD: 5:18 (65# bar)
    Great job 6am!

  2. Mandy
    February 3, 2014 at 8:53 am

    TNG Power Clean

    WOD 4:18rx with a little tumble on my last box jump, whoops.

    Nice job 7am!

    • Cal
      February 3, 2014 at 12:21 pm

      I want to grow up to be like you.

  3. Shorty
    February 3, 2014 at 8:58 am

    TNG PC: 165#
    WOD: 4:30 Rx
    Sam blazed his way through this one. Great work 5:30am!

  4. Tom Matlack
    February 3, 2014 at 9:11 am

    175# working on engaging the legs and getting under the bar. A ways to go on that.

    8:24 RX probably should have used less weight. Thanks for encouragement 7 am

  5. Olivia
    February 3, 2014 at 9:24 am

    Ha. Nice captions, Sam. Took me a minute to get it…

  6. SamB
    February 3, 2014 at 9:26 am

    tngpc: 225# things started getting ugly at 205-215
    wod: 3:58 Rx definitely got a little of the Fran feeling in my throat after that one.

  7. Cal
    February 3, 2014 at 9:29 am

    TNG PC: an extremely ugly 115#. Then 1×120#. I miss oly class.

    WOD: 5:00 at 85#. I did my first 4 box jumps not game standard so I had to start that shit over. Monday’s aren’t my thing.

    Good work, 5:30!

  8. Shane B
    February 3, 2014 at 10:15 am

    TNG PC – 205# – kept losing my grip on the 3rd rep at 225# and managed to pull a muscle in my chest. Not a good way to start the week!
    WOD – 3:20 Rx

    Nice work 7AM

    • Tom Matlack
      February 3, 2014 at 1:47 pm

      Must have been the walking on your hands that caused the pulled muscle …

  9. Chris
    February 3, 2014 at 10:20 am

    A+ Blog today. Sam, you have a gift.

    TNG PC 175#
    6:26 rx

    Nice work 5:30

  10. Jess B
    February 3, 2014 at 1:39 pm

    TNG PC: 100# X 3. Not a PR, but happy to be getting close to previous weights..
    WOD: 5:36 @ 65#

  11. Brooke Ilene
    February 3, 2014 at 2:03 pm

    Snuck in the Nooner!

    TNG PC: 95#/115#/135#/145#/145# (third one was pretty ugly and not TNG, so WE DO IT AGAIN)
    WOD: 7:06rx

    Eff you, Monday.

    Great work, guys!

  12. Shannon
    February 3, 2014 at 2:30 pm

    Fun way to start the week

    TNG 3X115 and 1X125. I’ll get there next time

    WOD: 5:40 with 85#.

  13. Jason
    February 3, 2014 at 6:15 pm

    TNG Power Clean = 155#

    WOD = 5:35 w/ 105#

  14. Scott H
    February 3, 2014 at 7:52 pm

    TNG PC: 145#

    WOD: 6:14 w/ 115#

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