Monthly Archives: March 2015

Tuesday Canal Lap!

#crossfit Total. 1rm #squat #press and #deadlift. So many #PR. #fitness #workout

A video posted by Jared Paul Cantrell (@crossfit_infiltrate) on


Because of the nature of the workout, we will do the conditioning first and then move on (as runners come in) to the strength.

5k run actually 4,273m which is one lap.

It’s funny I had planned on doing a 5k run tomorrow regardless and then it came up on the Outlaw site too.


1a) 5×5 bench press 70%, 75%, 75%, 80%, 80%-85%

1b) 1 minute plank hold on elbows



Very important to record your weights today! Get into the habit of recording your workouts on TotalWOD.

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CrossFit Journal Article Reprint. First Published in CrossFit Journal Issue 52 – December 2006

1RM of squat, press and deadlift. The following from Mark (please, please read):

There is room on this planet for another approach to testing absolute strength. And it apparently falls on my broad, hairy shoulders to announce the development of a different way to do it.

Coach Glassman discussed this with me recently, in a conversation about increasing CrossFit’s strength base. We have talked many times about the fact that people who come to CrossFit from a strength-training background tend to perform better in the key aspects of the program. When you’re stronger, metabolic conditioning is easier and endurance stuff (i.e., 5k or 10k runs) is about the same—and workouts like “Diane” (three rounds, at 21-15-9 reps, of 225-pound deadlifts and handstand push-ups) are just not possible without a considerable amount of strength. In essence, it is easier for a lifter to improve his or her time on “Diane” than it is for a runner to develop the ability even to finish the workout without scaling it back to a very light weight. So the conversation focused on a way to work more strength into the program while maintaining the CrossFit approach to it.

Powerlifting has been very successful in its approach to strength testing and training, but it is plagued with what some consider to be significant problems. I have great respect for powerlifting, having competed, coached, and announced in power meets for 20 years. Without belaboring the issue or attempting any judgment beyond these comments, I see two main problems with it. First, the use of equipment that enables otherwise impossible weights to be lifted inflates the total. “Raw” meets, where the only equipment allowed is a belt, address this issue. But the second problem remains: the bench press. It requires special equipment, it cannot be done with limit weights safely without spotters, and it is not a very functional exercise since it is performed while lying on a bench that supports the weight during the movement.

The way to bring more strength to the CrossFit approach is with the CrossFit Total. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.

All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary. In a meet situation, the lack of spotters for two of the lifts speeds the progress of the meet and reduces personnel requirements. The lack of expensive personal equipment reduces the investment necessary for participation. But most importantly, the CrossFit Total more accurately reflects the level of functional strength available to an athlete than any other test available.

Judging the press has been a problem before. The clean and press was the first of the three lifts in weightlifting until it was eliminated from competition in 1972. It became a problem because the lifters figured out a way to incorporate a multiple torso whip along with a radical layback into the movement, making it into a type of dynamic bench press from a standing position. Apparently this posed an insurmountable problem to the federation, who thought the meet was too long with three lifts anyway. The CrossFit Total’s press rules will not permit excessive layback, as we’ll see later. And since we are not doing a clean and press, we are not redoing an older lift with previously set records and an already established strategy. We will have to develop our own.

The press can be done out of the same racks that were used in the squat, thus eliminating the need for a separate apparatus for the lift. It also needs no spotters, since a miss is just walked back into the rack, or in an emergency dropped on the platform without anyone getting killed. So the whole three-lift test can be done with a bar and plates, one set of stands or a power rack, and a platform. In fact, the test can be done alone if necessary, since people who are used to squatting alone have already developed a way to handle a miss, either in the power rack or by dumping the bumper-plate-loaded bar off the back safely.This greatly simplifies individual testing as well as organized competition.


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.

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.

Press Rules

The press is also 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—e.g., they must be put on before the squat is warmed up and left in place until the last squat attempt is completed. Wrist wraps are permitted; lifting straps are not.

Any type of footwear may be worn, although a formal contest would require an actual shoe of some type. The shirt should be a close-fitting stretch material, like a t-shirt or a golf shirt, tight enough that the back position can be clearly observed during the press. Close-fitting shorts will allow the bottom position in the squat to be observed. Long pants are not permitted, and neither the shirt nor the shorts can have any supportive characteristics whatsoever. Singlets are not allowed.

The process

Now that we know exactly what we’re doing, we need to figure out the best way to do it. For people not used to doing single maximum attempts, some tips on how best to safely do them are in order. After a warm-up, the squat will be performed first. Some squatting with the empty bar should have been included in the general warm-up so that the knees, hips, back, and shoulders are not too terribly surprised. Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two. For instance, warm-ups for a 405-pound first attempt on the squat would be:

135 x 5, 185 x 3, 225 x 2, 275 x 1, 325 x 1, 365 x 1

If you don’t have a damn good idea of what you can do for a heavy triple, you don’t need to be doing a CrossFit Total yet. So then just work up to a relatively heavy triple for each of the lifts.

After the squat, rest a while (long enough to rest, not long enough to get cold) and follow the same procedure with the press. Since press numbers will be much lighter, the warm-ups will be closer together, and you might choose to use fewer intermediate warm-ups.This is fine, since the squat has provided quite a bit of systemic warmup, if not actual fatigue. After a rest and a drink following the press, the deadlift warm-up might be abbreviated even further, with a heavier first warmup and only two or three intermediate sets before the first attempt.

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. It is my sincerest hope that it also makes a contribution to the training of athletes currently outside our community and functions as a way to introduce them to our methods, and to the good people of CrossFit.

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.

Mark Rippetoe is the owner of Wichita Falls Athletic Club/CrossFit Wichita Falls. He has 28 years experience in the fitness industry and 10 years as a competitive powerlifter. He has been certified as an NSCA Certified Strength and Conditioning Specialist since 1985 and is a USA Weightlifting Level III Coach and Senior Coach, as well as a USA Track and Field Level I Coach. He has published articles in the Strength and Conditioning Journal, is a regular contributor to the CrossFit Journal, and is the author of the book Starting Strength: A Simple and Practical Guide for Coaching Beginners and the forthcoming Practical Programming for Strength Training.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max.

® CrossFit is a registered trademark of CrossFit, Inc. © 2006 All rights reserved.

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Open Gym!

As the late Dag Hammarskjöld stated, “It is when we all play safe that we create a world of utmost insecurity.”

Today, Open Gym from 1-3.

I hope we’ll have some people show up for some dart action too!


A sincere thank you to all who helped last night.’

1RM Bench Press

14 min EMOM:

  • 10 Swings R
  • 10 Swings L

Go as long as you can with the 20 swings per minute, and as soon as you fail, knock it down to 5/5 R/L.


Take it easy!



4 x 5 Suitcase deadlifts

4x 5 Sumo Deadlift High pull  

Skills and Drills:

Conditioning: 3 RFT

400 meter run,  20 back squats

600 meter run,  10 back squats


Friday Night Fight!

Thanks for the response for all willing to help! People will be showing up at around 6pm so if you could show up around 5, we’ll get it all locked down!

In the evening, we will just have an open gym atmosphere from 4-5:30 otherwise we will do 15.5 on Saturday, Sunday, or Monday. NO 5:30 or 6pm class.

Artie will be showing up to serve dinner, and the athletes will be announced around 7pm. Show up ready to have some fun!


27-21-15-9 reps for time of:
Row (calories)

Men use 95 lb.
Women use 65 lb.

Inverted hollow holds. #outlawconnectivity #theoutlawway #crossfit #workout #fitness

A photo posted by Jared Paul Cantrell (@crossfit_infiltrate) on

Skill Thursday

Hang out tonight if you want to get 15.5 in early because Friday will be a bit different.

So I’ve instructed people to BYOB on Friday night, but if you’re up to bringing a growler or two from Sun King ($5 growler fills on Friday) then I’m sure that would be much appreciated.

#dogbone work. #pullups #gripstrength #crossfit #roguefitness #workout #fitness #indy #Indianapolis

A photo posted by Jared Paul Cantrell (@crossfit_infiltrate) on

Again, this Friday will be different from the other Fridays. You will have the option to do 15.5 up until about 6pm. Otherwise we can do it Saturday morning or later. We will be celebrating the end of The Open, and the dawn of a new era aka programming.


Spend some time loosening up as you work on perfecting the kipping pull up then move the ropes.

Rope Climb:

15 min working on efficiency of rope climb:

  • from the box working on clamp
  • clamping to stand
  • stand to toes to clamp


not hard if you plan on doing 15.5 tomorrow:

Static Shaping
3×0:30 Inverted Hollow Hold
photo 1


10 rounds of Cindy for time:

  • 15 air squats
  • 10 push ups
  • 5 pull ups

Get together this Friday night!

I will need help this Friday! We will be having a few athletes throw down around 7pm and we will be hanging out. Friday will be more like Open Gym from about 4-6 so just plan on coming in and getting 15.5 done. If you’re interested in helping out in any way, please let me know in the comments below. I really appreciate it.

#chipper #crossfit #workout #fitness #Indianapolis #indy #canal #infiltrate

A video posted by Jared Paul Cantrell (@crossfit_infiltrate) on


1a) 5×3 strict press with 3 second hold at top

1b) 5×3-5 strict pull ups: scale the pull ups down or up depending on what you need. Use rope, dog bone, weight, or assistance as needed.


16 min AMRAP:

  • 10 Wall Ball Shots 20/14# to 10/9′ target
  • 10 Sit Ups
  • 10 Med Ball Clean (full squat)
  • 10 Sit Ups
  • rest 1:00



  • 4 x 8 Bulgarian Lunges
  • 4 x 8 Kettlebell Wall balls

Skills and Drills:


  • 1250 meter run
  • 1250 meter row
  • 125 double unders

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Join us this Friday. Be there.Screen Shot 2015-03-13 at 9.41.20 PM


1a) 4X1:00 ME TTB or knee raises – rest 90 sec.

1b) 4X3 Pause Overhead Squat, If you have a hard time with this position, we will be working on drills with the PVC, rest 90 sec.


Sprint Chipper:

  • 20 back squats 95/63
  • 18 barbell push ups
  • 16 thrusters 95/63
  • 14 burpees over bar
  • 12 front squats 95/63
  • 10 push press
  • hang squat clean
  • 6 lateral jumps
  • 4 hang squat snatch
  • 200 m run


I had a great time at the Level 2 CrossFit cert. I hope to be able to better serve you as a result.

15.4 at @thecrossfitmayhem

A photo posted by Jared Paul Cantrell (@crossfit_infiltrate) on


1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

1b) 4X8 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – you can scale reps, but please do NOT use bands today. Other scale is :30 hold at bottom of dip followed by :30 second hold at top of dip, rest 90 sec.


4 rounds of:

  • 50 Double Unders/100 Singles
  • 10 KB Push Press R 53/35
  • 10 KB Push Press L 53/35



1a) 4 x 5 Single leg deadlift with kettlebell

1b) 4 x 5 jumping back squats

Skills and Drills:

Conditioning: 3 rounds of

200 meter run, 10 air squats

400 meter run, 20 air squats

rest 90 seconds