September 1, 2004
Post load to comments for each set.
Tony Budding of new affiliates CrossFit Mount Madonna and CrossFit Far East taking an Inman stroll.
"Ok, that's a short effort, what about endurance? I had a good 21-hour day of non-stop movement in the mountains two weeks ago. Many miles, many feet of elevation gain, terrible snow conditions, some tough climbing, a storm, some nocturnal navigation, etc. That should qualify as an endurance day when the skeptics ask. The best part was that I recovered quickly enough to do a 9-hour day in the mountains after less than 24 hours of rest.
And all this from combining a few multi-joint lifting and throwing movements with 400-meter sprints and hard rowing intervals ... who would ever have thought it possible?"
Posted by lauren at September 1, 2004 9:10 PM
- Mark Twight on CrossFit
How much weight is that guy carrying? It looks like 315.
It's more than that - a lot more. Those big plates are 100-pounders. The smaller ones sandwiched between them are 45s. By my calculation he's walking around with 625 pounds on his shoulders.
Actually, looking more closely it appears that the bigs are 45s - which surprises me a bit, I've never seen 45s that thick. In that case though your math is right - that's 315. Which makes me feel better, I have to say, since I'm a lot bigger than than that fellow. While I squat 335 for reps, I'd hesitate to take a walk with 625.
From the inside out he has 45, 25, 10 and 35 pound plates on the bar (on each side) plus the 45 pounds for the bar. He is using rubberized plates so they look bigger than normal.
Yup, I think Rajesh is right. The BFS bumper plates are easy to mistake for heavier weights. The only question is whether the skinny one is a 10 or 15. Not that it matters all that much. Still a nice little walk around.
started out with 'helen' at 24hr fitness.
not happening - blocking too many mirrors...
did this one a day early instead.
i'll do 'helen' at the park tonight or tomorrow.
I'm new to these workouts, so can someone tell me if I'm suppose to max out on the deadlifts or use a percentage of my body weight.
Cliff, max out on these...after a warm up. This portion of Crossfit seems to be power based, pure and simple. The metabolic and gymnastic components are lurking nearby.
287x1 poor shrug
293x1 new PR! I used up all my weights and got in the car to go to the gym to try more, but lost focus in the 5 pm traffic. Time for more weight.
I did this a day early as I am going to the crags tomorrow and want to be somewhat fresh. I will do "Helen" tomorrow after climbing, for a good burn.
Where is this CF Far East. I live in Japan and would love to have something like that here. I eventually want to take the CF course and open something near me.
To Mark Twight: Hey old friend this is lLugo from ST-7. You seemed surprised at your performance, you should know better, you are the living example of progress- TThe power of an open mind has no limits. Doom on those that don't. My e-mail is firstname.lastname@example.org for any reply
CF Far East is in India, about 100 miles outside of Delhi at an orphanage and school. I highly recommend you take a CF course and start something in Japan. The best thing about CF is that you forge elite fitness out of the simplest tools. It's first and foremost about heart, and secondly about the equipment and specific exercises. My experience is that CF is highly contagious. When people see you pushing hard, having fun, and looking great, they just want a piece of it. They ask, "Can I do that too?" And within a couple weeks they are doing things like pullups and cleans that they never would have imagined. What a thrill!
A day behind. Helen in 17.09, way behind the brilliant 10s and 11s. You people are really fast, and you impress me tremendously.
Unbelievable day. Went to the barn this am for my effort at the 40 PU challenge. Had my 92 year old father and 16 year son along for verification, a harsh ,cynical audience and was going to use the 40 year old bar that hangs from the bar rafters. Was sailing along great at 32 when the bar broke and deposited me on the concrete. No injuries to myself but the bar broke where the pipe is threaded to enter the pipe elbows.I looked over my shoulder to be sure I didn't see the evil spirit of Ben slinking away. My dad assures me that with a little tranplant surgery he can fix my old friend, he said he would still stand by the warrantysince he made the bar for me when I was 12.Went back to the house and gave it a go on one of the door jam models but it is covered in a medium density foam similar to pipe insulation and is rather grip unfriendly, alas I tried 2 sets but was only able to get 34 each time. I'll try again before Lynne's extension runs out. If my old pullup bar would do this I'm a little concerned what Hurricane Frances may have in store for us.
Ed, I like your pullup bar story. My grandfather was always hinting that if we wanted he would put up a "chinning bar" in the backyard if we wanted to try and match his claim to fame of being able to do a one armed chin. I wish I would have taken him up on it. I actually saw him do it when he was in his 60s.
Ed.. you have my deepest sympathy. May your inspirational pull-up bar RIP. I think your story tells the tale of the heart of sport and fitness and is worth way more than hitting 40 PU's today.
BTW I turn 52 today and because of Crossfit I am possibly in the best shape of my life. And I've been no slacker in the previous decades! I got a new manila climbing rope hanging in a tree and some dumbells under the arbor. It's time to put 'em to use.
3 x 260
2 x 270
2 x 280
2 x 290
1 x 300
1 x 310
1 x 320
1 x 320
1 x 320
Topped out at 320 today...that was as far as I was going to go while keeping good form. Off to the pool later today.
Topped out at 295 on the DL's after the pullup disaster.
need to buy some weight.
Clean & jerk w/165# for singles, 1 minute rests.
Got this one in right after grappling practice this morning. Hit a wall on the last two sets.
That first set should read 3x225.
Beltless trap bar deadlifts:
Woke up with gut pain, an allergy attack and feeling dead tired. Pulling 275 was tough; 295 was almost my limit this morning. I don't think I could have pulled an ounce more than 300. I'm a little disappointed with today's effort, but I know 315 isn't too far in the future.
Forgot to mention this morning's pistols with the new 62# kb...3 with the right (hard) and one with the left (very hard). The left leg pistol happened after getting stuck in the hole and losing my balance several times. I thought the 52# bell was tough - this one I'll need to GTG doing singles for a long time before I will be seeing much progression.
Deadlift Clean Style
3 x 185
2 X 225
2 X 275
2 X 315
1 X 365
1 X 405
1 X 415 PR
1 x 425 F
1 x 365
1 x 315 (Snatch DL)
1 x 225 (Snatch DL)
Grip was the limiting factor today.
modify to 17*300# deadlift for time. (plate limited) 2:49; 61.2" improvement from last time.
Made significant improvements over 7/2's deadlift progression. Worked on some additional "bar in the corner" skills with Martial Arts this afternoon.
Had no good idea what was do-able on deadlifts. Kept increasing the weight and will use what I learned next times this exercise shows up in a WOD.
Had a bunch of energy left so I did some more DLs and squats.
1x315 (new pr)
Still need to work on back strength. I drove through my heels a lot better than last time i did deadlifts. overall, excellent workout.
Warm-up, slow row 1000m
Quite surprised that 305 (previous PR) popped right up. I had fought hard for it pre-Crossfit. I should have expected it from reading everyone else's success, but hard to believe it actually happened to me ! Thanks for the inspiration.
Kelly like you I woke up today with an aching gut. No idea why, but felt weak. Managed:
1- 286lb (failed to properly execute)
1x 255# FAIL(prev PR)
1x 255# FAIL(prev PR)
then went down to 205# and 135# for various reps to work more on form
Concerned with my form today, so had Jeff (BrandX) critique it... need to keep the rear lower and make the curve in the lower back more pronounced. 2nd and 3rd reps look OK, but getting the form correct on the initial lift gets more difficult. Going to incorporate DL, into the warm-up over the next few weeks to get the form locked down.
3 - 225 lb
2 - 245, 255, 255
1 - 275, 295, 295, 305, 315
3 x 185# (BW)
2 x 195#
2 x 215#
2 x 225#
1 x 235#
1 x 245#
1 x 255#
1 x 265#
1 x 275# (PR)
I think I'm getting close to the limit of my grip strength. Does anyone have any advice on the use of straps, i.e., is it a good idea at all and if so how do you use them?
Thanks in advance,
switching up my grip really helped! right palm in, left out.
3 x 205
2 x 215
2 x 225
2 x 225
1 x 235
1 x 245
1 x 255
1 x 265
1 x 275 fail
1 x 275 fail
1 * 270 PR!!!
my old PR was 265 and I *really* wanted to hit 275 but that just wasn't going to happen.
It seems I have 510 of weight. Workout was fun:
95 x 3
185 x 3
255 x 3
325 x 3
375 x 2
425 x 1
465 x 1
510 x 1
I found myself doing a few pushups and pullups between sets. Obviously, something good is going on.
on deadlift i need to buy more wieght I ended with an easy 300lbs, so i decided to do overhead squats and reached a PR. 165 for two reps, and that was not even failure! that means i only have 20lbs to go before i reach body wieght! I've never been this excited!
There's a saying: "If you need to use straps, you probably have no business lifting it."
I would not recommend straps for fear of hurting yourself. Your grip will improve quickly by following the WOD. Between pull-ups, cleans, DLs, etc., your grip has no choice but to improve.
I agree with Pappas, and would only add the question, have you experimented with reverse grips (one palm facing, one palm away)? Especially with heavy weights, the reverse grip can make a huge difference.
Did "Helen" today. All I got in my powerblock dumbbells is 45#, so that's what I used for the swings.
My time = 20:45
Sorry to hear about your bar......." hang in there"
Warmup with pushups, pullups, OHS.
Did these immediately after my 40 minute bike ride home. I don't have enough weight to max out on Deads, so I did them Stiff Leg and had no idea where to start since I've never gone for singles on these:
That was it for today.
Finished with Bench Press max rep set 10x225, alternated with single pullups to my sternum. It's pathetic, but I have trouble doing 2 consecutive pullups where my chest actually touches the bar. However, since the long term goal is to do mess of them, I need to start somewhere. My form breaks down rapidly in the workouts with a lot of pullups.
1x435-MISS- I'm finished
10x 225 c&j
I did the reps incorrectly and for some reason used a mixed grip for a couple of the singles.
Oh yes. If this Inman mile photo is a preview to a future WOD I'll be on vacation that day.
NEW PR by 20 lbs - 335
1-335 (w/ straps),
bwt 109; sumo deads.
It's embarrassing to post these numbers; hard to swallow losing over 100 lbs off my deads, but reality bites sometimes!
Ed, sorry to hear about your pullup bar - glad you weren't hurt. I'm sure you'll get the 40 with plenty to spare once you're back in business.
Warmed up with 135, 185
Form could have been better on the last two sets.
Hit me at email@example.com
I tried the e-mail link in your post and the mail came back.
I did "Helen" today after 10 days of R&R.
Time = 20:30
3 - 135
2 - 185
2 - 225
2 - 285
1 - 325
1 - 365
1 - 385
1 - 395
1 - 395
New personal record again...I think I've hit the end of the easy gains though. In the past 4 months, I've gone from 315 to 395. 395 was a struggle though. My goal was 405, but I decided against it after my first rep at 395. Time to get down to business.
Worked out at headquarters today, so I didn't do the WOD. I'm posting to record a PR snatch at 135. I think there could be more room, so I may try again tomorrow.
3 - 170
2 - 220
2 - 220
2 - 220
1 - 240
1 - 240
1 - 240
1 - 260
1 - 280
Worked out with the ghetto set today, the lowest increment was 20 lbs.
Didn't have a bar to use, did pisols instead.
First WOD today and first time doing dl in about 2 years.
These felt real good. Need to get more plates, can't continue to put kb's on the end of the bar. Probably a little dangerous.
Nicole maxed at 215 smashing her old PR of 165 just 8 weeks ago. She's close to 2xBW (115).
Vacation RUTMAN? Can't you see the real world applications of the Inman walk? You're at the game and the two full-size women (I assume if you DL 400+ and C&J 200+ for reps that you are over 200lb BW) sitting next to you are pounding Michelob Aspens and rooting for the other team. Eventually they pass out and no one is willing to touch them. You know the only decent thing is to at least drop them at their car, which happens to be in the back of the far parking lot. You clean them onto your shoulders and power on out, grateful for every grueling step of your Inman training.
First time going this heavy on the DL... ever. I've done higher reps around 225 though.
3x135, 2x185, 2x205, 2x225, 1x235(PR), 1x245(PR), 1x255(PR), 1x265(PR), 1x275(PR)
My form seemed horrible to me, but I didn't hurt anything so I guess it could have been worse. I'll take a rest day or the next time DL appears to go lower weight and try to tighten it up a bit.
You are right. How selfish of me to only consider the pain and suffering of walking a mile with 400lbs racked on my neck while I carefully measure each step for the next hour praying that my knees donít buckle. Mankind needs these contributions. Those stadium attendants would not only tip me for the effort, but would likely anoint me attendant of the week.
What was I thinking? I will await the posting of the INMAN mile challenge like a kid on the way to the dentist for a root canal.
Thanks for the gut check.
Now I'm impressed. If you're posting those numbers with a 90kg BW, I hope you're competing somewhere. Plus, you have no worries. The inman mile is only 1.5xbw so you just saved 100lbs. Are you going to Colorado in November?
Any advise on DL tech. I seemed to strain my back on this workout. Push through your heals I've heard and don't over do it.
I'm on the roster and I hope you are as well. Coach has given me the charge to lead the song and dance portion of the program.
I'm selecting the Pee Wee Herman TEQUILA dance. Shine up those white platform dancing shoes.
See you in the Rockies?
Lousy numbers. I thought my 1 rep max was lower for some reason. Still DL's feel strong. Need to up the weight and take my time.
I've been nursing a little back pain, so I started slow:
I ended up better than I expected to.
Thanks for the tips on straps, I'll try the grip you suggest.
This felt light today for some reason. Crossfit must be working!
3 - 315
3 - 335
2 - 345
2 - 355
2 - 365
1 - 375
1 - 385
1 - 395
1 - 405
1 - 415
Didn't have time for the full 9 sets, but managed a PR by 40 lbs.
Not on the roster yet, but planning/hoping to go. I have an important meeting on that Friday that I have to get out of plus a touch of financial finagling to manage. It looks good, but I learned long ago not to promise what hasn't been delivered.
Push off your heels, keep the bar close to your body, hips lower than your shoulders, lift with your chest (you don't actually lift with your chest, but the image discourages you from raising your hips faster than your shoulders), finish with your shoulders back, let go if it hurts. Repeat.
Still a newbie to Crossfit
Went heavy to quick tried for a PR but was stuck at 315. what's the rest between sets for these workouts? How often do we do them?
First time deadlifting in almost two years, (except for "Diane" several weeks ago) and a PR! Numbers aren't great, but my old PR of 300 was done at the end of a typical strength program, and this one was done from only Crossfit, clubbells, and gymnastics. Also, I recall that I barely could hang onto the 300 a couple of years ago. This time, my grip didn't feel like it was even straining. I felt like it would be good for at least 50 lbs more....
Well... that was disappointing.
The 109.5 is 8.5kg under my PR, but it felt really heavy today.
This was my 4th WOD after about 3 1/2 weeks off due to illness, so I'm hoping that my strength will return in time.
Oh.. and finished with 10 sets of 30m sprints to punish myself.
235 x 3
385,305,325 x 2
335,345,355,365,375 x 1
oops...not 385....285 x 2
everything over 260 is a pr
Hard enough. Well short of my PR but it's been awhile since I did a "normal" dead.
2x205, 2x225, 2x245, 2x265
1x275, 1x285, 1x290(PR!), 1x295(fail), 1x275
Everyday I am so thankful for the time I spent at CrossFit North this summer. Everyone back here at school is freaking out over the way my bod looks now, just like Nick & Dave promised (and none of it is show muscle!) and people had no idea what to make out of me dropping those heavy loads in our college gym. Lots of people want to know "what workout are you doing?".
All the credit goes to Coach, Dave & Nick.
I love this place.
I am really disappointed with this effort today but my last experience with this workout ended in injury (despite my heavy denial). I think one problem with my lack of deadlift progress is my lack of olympic weight ownership. My standard sized weight set has much smaller, denser plates and those first couple of inches (that are not an issue with olympic plates) really hurt as the weight increases. Anyways:
245(15lbs under last PR)released
135 through 265, failed 275. Up 30
235 - 2
255 - 2
255 - 2
265 - 1
275 - 1
295 - 1 (reverse grip)
300 - 1 (overhand grip)
185 - 5 (cool down)
DL felt better than it has in a while after some injuries. Did 16 medicine ball cleans, boy, high reps of these are harder than they look.
80kg x 3
ya gotta love liftin!
205 x1 (PB)
185 x1 x1 x1
I'm hoping that's pretty good considering I am 5'3" and weight 115lbs. :)
315X3 (3 sets)
Had to take it easy today. You can't win 'em all!
Disappointing day for deads, have not been hitting it often enough.
2 mile run.