Total-Off

Scott and Simon have been with CFSB for approximately 3-4 months. They recently started throwing friendly competitive jabs at each other during classes. Simon would out do Scott in the WOD and the next day Scott would out do Simon. Friendly competition turned into a challenge. They agreed to a winner-take-all WOD: CrossFit Total (CFT). The CFT was created by Mark Rippetoe, author of Starting Strength, at the request of Coach Greg Glassman. Rippetoe explains in the CF Journal Issue 52 that CFT “more accurately reflects the level of functional strength available to an athlete than any other test available”.

Last Friday each athlete made three attempts at a 1 rep max for each back squat, shoulder press and deadlift. The sum of their best for each lift determined the winner.

As much trash talk as Scott and Simon dish, they cheered each other through every attempt. Competition in the true spirit of CrossFit! I heard rumors of another challenge…this time a metcon?

Congrats to Scott and Simon for their strong work! Thanks to Avelyne for the great t-shirts!

Results:

	Back Squat	Shoulder Press	Deadlift	Total
Scott	330	145	401	876
Simon	300	135	421	856

WOD – 8.3.09

Deadhang Pullups
3 x Max Reps (rest 3 minutes between attempts)

Four rounds for time:

10 Medball Cleans
20 Double Unders
30 Kayaks

John Spear says:

August 3, 2009 at 9:22 am

I have an idea of what they might look like, but how are “kayaks” done?

Slaughter says:

August 3, 2009 at 10:02 am

Aye, what are these kayaks? LoL

Those are some solid CFTs btw

stephen says:

August 3, 2009 at 10:49 am

5 mile run for some stpid reason, 38:49… bleh

Mariessa says:

August 3, 2009 at 2:07 pm

Kayaks: balance on your rear with your feet off the ground. Hold a KB at the base of the handle with both hands. Touch the KB to the ground next to each hip. Go fast but stay in control and balanced. Each touch is counted as one rep.

Quatro says:

August 3, 2009 at 7:16 pm

Deadhang Pullups: 10-7-5
Cash out: 9:33

Simon says:

August 3, 2009 at 7:40 pm

WOD: 9:15

C/O: Handstand Push-Ups

Mariessa! Thanks for this post It was a rad feeling having the gym cheer us both of and a MetCon is totally on! Anytime, anywhere, any WOD! I had a great time training as well and if I hadnt gone so high on my last squat and failed I reckon I could have taken it! Either way it was a fantastic feeling finishing the total off! Cheers CFSB!