Solcana blog

Hit another milestone last night as we tested the CrossFit Total after a 8 week training progression.

You’re probably asking what the CrossFit Total (CRT) is. Good question. In the CFT, you get 3 attempts at the squat, the press, and the deadlift to lift the maximum weight possible, and your heaviest successful lift from each of the 3 will be added together for your total. You can warm up however you like, but once you declare your first back squat attempt you are committed to progressing through all 3 lifts; you don’t get anymore warm up lifts. Lift attempts start with 3 back squat attempts, then straight into the press, then the deadlift. You must complete all of it in 60 minutes, including the warmup.

Back on September 8, Solcana hosted the preliminaries of The CrossFit Total Challenge throughout the day. Every class that day will be dedicated to the CFT, and it was a great way to get a baseline for the training regimen that the following 8 weeks entailed. We squatted 2x a week, deadlifted on Mondays (heavy!!!), and pressed EVERY SINGLE TUESDAY. High volume. Not to mention, I still was at the gym nearly every Saturday for powerlifting training.

Needless to say, I was very much looking forward to the culmination of last night’s re-test. I think we all were….I mean, 8 weeks produces a lot of work!

8 weeks ago, I tested the three lifts at the following:

Squat: 260

Press: 80

Deadlift: 300

According to Coach Hannah’s advice, when testing the CFT, your first attempt be a weight you know you can hit for a triple. Your second attempt weight should be something you know without a doubt you can hit for a single. If all is well, you can go for a heavy single at the end that is closer to your actual 1 RM of that lift. It is SO IMPORTANT to keep in mind that you are moving from a heavy back squat, to a heavy press to a heavy deadlift, so don’t expect to set a huge PR or even hit your old PR on every lift. Instead, work as heavy as you can while staying safe.

310# deadlift. The finale of CFT.
310# deadlift. The finale of CFT.

Last night, after 8 weeks of work, I tested the three lifts at the following:

Squat: 275 (+15) My current 1RM is 285, but I felt good and safe stopping at 275 to leave gas in the tank. 

Press: 90 (+10)

Deadlift: 310 (+10) Even though my 1RM is 320, I felt really good hitting 310 after working so hard on the squat and press. Strength! 

Just show up.

Do the work.

Get results.

That’s the easy formula, you guys. Show up. Do the work. Get results. There is no magic pill but I’ll be damned if I don’t leave the gym in a state of euphoria every time I work out (so, magic pill…maybe?! Kidding). Sorry to all of you that I call and text every evening high on endorphins. I DO LOVE YOU! I LOVE THE AIR! I LOVE THE CITY! I LOVE BIRDS AND CARBS AND GASOLINE AND TRAFFIC AND BEING A MIDDLE MANAGER AND COMCAST CABLE! ok now you know it’s just the endorphins.

But, seriously…check out the video below of my three best attempts. Yeah, they’re a little ugly. Who would have thought a year and a half ago THIS WOULD BE ME? Can’t wait to see what the next 8 weeks brings:




Share it on social!  

Leave a Comment

Your email address will not be published. Required fields are marked *