no wonder this young lady, nichole, can olympic lift!!! this gal can flat out be a national champion!!!! you should see olympic lift. nichole has great form and great core strength due to crossfit!!!!! go girl!!! great job nichole!!!

When I'm browsing the net I often leave the crossfit archives open and read the daily insights. They're awesome, thanks Lauren!

Nichole also had a pretty strong looking L-sit :)

What is the distance from the wall that we throw the wallball at Crossfit HQ? Please note I'm not asking the height of the 10ft target. Thanks

Maxed out @ 265 a good 25 #s less than last time 30 #s shy of a 2x...bwt

Last time we did this one, I did hacklifts instead, maxing out at 265.

Today did the standard Crossfit Warmup (with handstand pushups!), then did:
3 - 165
2 - 185
2 - 205
2 - 225
2 - 245
1 - 260
1 - 265
1 - 275
1 - 285 (over 2x bw)
(did an extra two instead of 5 1's...)

Those are all PR's for me, since the last time I did deadlifts I only had 145lbs to put on the bar. I'm sure I could go higher too, with more weight.

Cooled down with "renegade rows" using 20lb db's and swipes with 15lb clubbells, 3 sets of ten each arm.

And now off to Massacheusetts for Christmas!

[shaking head] Southerners... [/shaking head]

We got about 1" of snow/sleet here in Memphis yesterday. The entire city has officially shut down...including my gym apparently. No message on the machine or anything, so I drove over at 0500 to swim (WOD planned for the afternoon). I get there...roads aren't too bad...and there's a note on the door. "We'll be opening at 8am". Why post a note? The only people who are going to see it are those who drove in...proving that you can in fact drive in, so why is the staff not there?

So I call back over there around 0730 to make sure they'll be open. Guy answers the phone (so someone is now there). Guy says "no, we won't open at 8, we MIGHT be open at noon, but we'll probably just stay closed". WHY??? You're there, open up!

These folks need to sack up...and I need to find someplace to swim and deadlift.

I hear you Matt G. I'm a native NY'er living in NW Georgia. This place freaks out when a snowflake falls. Heck, hard rain makes for worse driving conditions than a lot of snowfalls.

Second WOD, first time posting.

Between still feeling the effects of Lynne and not having DL'd for almost a year, I wasn't hoping for much. But I still managed to squeak past 2xBW:

3-175
2-205
2-225
2-245
1-255
1-265
1-270
1-275

The last was rough, though nothing compared to climbing the stairs out of the gym. Thank god my apartment has an elevator!

We stand close to the target at CFHQ when performing wallball. My guess is around 1.5-2 feet.

3-225
2-245
2-265
2-295
1-315
1-365
1-375
1-385
1-405 new pr by 30 lbs.

415 - Pretty cold for this Southerner, had a hard time getting warmed up in my garage. Too bad there wasn't any sleet or snow because I could have just started my holiday time off a day early.

I'm new to Crossfit and I would appreciate any help you vets could throw my way!

Where can I find the Crossfit Warm-up that Nic talked about?

Also, what would be the best substitution for deadlifts? I have been exercising with body weight exercises for a while now and cancelled my gym membership. Looks like I'm going to have to join up again to follow the Crossfit WOD.

And Lastly, does Crossfit mention target heart rates during the WOD? It sounds as if your target heart rate should be closer to the max as opposed to the minimum during these WOD's since it IS an all-out effort.

Thanks for all of your responses ahead of time!!!

JP-check the Crossfit Journal back issues. One of them details the warm-up. Switching to this warm-up has helped me tremendously. I've never seen anything on a target HR, they just get darn high! I don't know if there's a good sub for DL's, but if you read the posts, people get real creative. Maybe make a homemade sandbag or medicine ball.

Figuring I couldn't do deadlifts, I did the following:

4x10 double 26# kb jerks, one minute rest between efforts
4x10 44# GS style kb right hand snatches, one minute rest between efforts

I experimented with using the hook grip for deadlifting - and I found that if the weight was kept light, all reps were dead stop and the bar stayed off the broken bone I could do the lift.

Straight bar, conventional style deadlifts:
95x3
105/115/125/135x2
155/175/195/205/225x1 stopped at 225 due to pain starting in the mending area of the left hand

Alternated 5# left hand cb swings to torch position with 15# right hand cb swipes for 4x15 each, no rest between sets.

155x3, 175x3, 185x2, 205x2, 205x3 (hack squat), 225x2, 225x2 (hack), 245x2, 245x2, 245x3 (hack).

This was my first time deadlifting since High School (11 years) so I kept the weight manageable and tried to work form. Can anyone tell me is there a significant difference between hack squats and deadlifts? The hack squats felt better because I felt like they protected my back but I do not want to loose out on any benefits if this is not a good substitution. Thanks for the help.

well, im back from pst hell...

results-
450m sidestroke swim - 6:53 (goal met)
max pushups 2min - 130 (goal met)
max situps 2min - 135 (goal met)
max pullups - 23 (2 shy of goal but solid)
1.5mi run - 10:54!!!! (not even close to goal)

i think several factors played into the slow run time. above all was sickness that i still hadnt gotten over. initially got sick about 4 days prior to pst and that screwed up not only my training plan for those days but more importantly, all my previous preparation. the night before the pst i was up until 3am w/ a fever and a trashcan by my bed for possible pukie. to a minor degree i think the combined effect of the previous events played into the slow time but i know this was only minor bc ive done 'mock psts' as part of my training and never run so slow. well, enough of the excuses, i only hope that the other areas of my performance as well as the other things i bring to the table outshine what i think has been my worst 1.5mi run in about 4 months (which, of course, the individuals reviewing my application will not know)...im just so pissed bc i know i can run much faster in better health. its done and ill be taking about a week off before i finally get back to my beloved crossfit.

Tried new approach to DL max-effort; shot for greatest weight on the first, rather than the last, 1-rep attempt. It worked.
New PR of 255-pounds (little more than 1.5xBW). Twenty pounds more than last attempt!
Still long way from 2xBW. But at least I'm moving in the right direction.

Just a question for anyone who knows...

How long does it take to hydrate your body after a HEAVY night of drinking? Is it like a gas tank where once you put in enough water, you're good to go? Or is it more like putting in enough water to get the hydration level back up to par AND THEN drinking a gallon or two more to get the level back to competetive levels?

Thanks for anyone's input...

Those are some great goals met Ediddy,
Even working in poor health you hammered out some great times/reps. If you are anything like myself you went out off the starting blocks hell bent for a record time... and burned up any reserve you had for the finish. Nice work though, I hope it all plays out well for you in the end. Welcome back to Crossfit WOD's.

Ediddy, how were your numbers in comparison to others, I am taking mine next month and would like to know what kind of scores everyone is bringing to the table. Great job on yours by the way, sorry about the run.

3x135
2x145
2x165
2x175
1x185
1x195 (PR)
1x205 (PR)
1x215 (PR)
1x225 (fail)
1x225 (fail)
1x225 (fail)
1x220 (fail)
1x220 (PR)

Allen Lunn-
It takes a while to rehydrate after a good night of boozing. Chugging a bunch of water will not work because a lot will pass right through you. Better to sip it slowly so you'll absorb more. It could realistically take a couple of days to perform at your top level again. Your age is a factor as well, as older liver's are not as spongy.

5x155 (warmup)
3x205
2x205
2x225
2x225
1x245
1x265
1x285 (fail)
1x265
1x285 (PR)
1x295 (fail)
1x275

BW 165#
135, 155, 175, 195, 195... ending with 195# on the 9th set.

call it a mental barrier. I did not want to get into the 200's just yet. my first DL's since H.S. 1984! was focused on form and fear of injury.

JP,

The CF warm-up is described here: http://www.mitymous.net/weights/xfitfaq.htm#25

Huh that was weird it didn't post. Warmed up with 75# OHS, 2 sets of 10

185x3
205x2
220x2
235x2
240x1
245x1
250x1 (PR)
250x1 - I ran out of weight (I actually had to tie a 30# dumbell to the bar inbetween my hands to get this to weight).

Cooled off with 20 OHS with 75#s - which seemed easier after the deadlifts.

Jim Howe,
thanks for the compliments. im definitely like you in being hell bent on a PR at the start...especially after doing so well in everything else. and then i started the run. it was awful. i gave it everything i had (w/ cramps in my ribs from about the 400m mark on, which i havent had in probably a year) and still turned in a poor time. it was such a weird feeling to be working that hard and not going faster than i was. glad its over and glad to be back.

BrianC,
im trying to go SEALs, so my #s were necessarily higher than others (as the SEAL program demands). there were two other guys doing it w/ me (one of them i know wanted to go SWO, not sure about the other) and they didnt have to do the swim or the pullups. they did do the pushups and situps and got about half the reps i did. as for run times, one was faster than me (~9:45...a time i wouldve been satisfied w/) and one slower (~14:00...he failed it, the cutoff is 12:30, i believe). youve got to remember, though, its difficult to compare non-SEAL applicant's #s to SEAL applicant's bc the PST is so much more important for the SEAL applicants. and that is exactly why im so upset w/ my run. be sure to email me if you have any other questions or want some help getting your #s up (i did a couple things, especially on the pushups, situps, and pullups, that worked great).

185x3
205x2
225x2
245x2
265x1
275x1
295x1
305x1
315x1

BW 140
I started crossfit just over a month ago when I meet Michael P. and am in better shape then ever before. Stronger, faster, and even have better endurance which is critical to my job. Thanks coach for coming up to the Pacific Northwest. That was some cool shit.

Probably shouldn't even try low rep Dead's after garnering a disabling internal injury 4 yrs ago (ripped lat)..internal bleeding.... ouch!
Although it's left me with way too much caution I AM doing this and stop at 'failure' (don't fail more than once)..I then go down to 70percent and do strip sets.
So did
3x275
2x315
2x335
2x345
1x365
1x375 failed...stopped
did reduced weight sets
Although I DO get my hips low to start my back seems to be the prime mover.I need to figure out to access MUCH more legs and glutes in the movement (vs low back) Any tips?Thanks

Got up to 355 LBs, failed at 365. A few more sets at 325-345 range.

Did this following the wall ball workout, after suitable rest.

Will, thanks for the info. I found the back issue you were talking about.

As far as filling in for the deadlifts, I am going smoke myself with my medicine ball using a similar movement. I will be joining Gold's Gym tonight if possible, which should alleviate this problem in the future.

Thanks again for the help!

okay, way behind in workouts because of my work schedule. did tues workout today. totally sucked. .25 on treadmill with 10 lbs(total)DB thrusters. total time 30 min(all broken sets) body is spent,done,finished. shoulders don't work anymore.just when you think you are improving, reality hits you smack in the face.

body weight = 198#
max. deadlift today = 425#

Dead lifts are out of the question for now.(Back)
I did Hang Squat Cleans, with full squat.
3-95, 2-105, 2-110, 2-110, 1-115, 1-120, 1-125, 1-130, 1-135(PR).
Finished with:
Front squats 10reps/95#
Gulag press 75#db/10reps
Back ext. 1/21
db swings 40# 1/21
step lunges holding 20#db on shoulders 1/21
bb thruster 45# 1/21

Rats. No progress since the last effort but I missed the last two deadlift WOD's due to (shoulder) injury. 285# current PR and today's max. Failed at 295#. Really was hoping to get double bodyweight (300#) by the new year. Oh well.

-D.

Jim H. Mark T. where are you guys? I am Jones'n.
L8
Eric-SLC
above post as well.

185-3
185-2
205-2
225-2
245-1
265-1
275-1
275-1
275-1

DL's just didn't feel right today. 275 is 40lbs less than PR. To go heavier today was inviting injury. Finished up with several reps at 135 to reinforce form.

Well...I finally found a gym run by people with some balls (i.e. it was open despite last night's weather and the subsequent road conditions). Also managed to find a pool.

Swam first (about 4000m). Then:
Deadlift (bodyweight is 168lb.)
3 x 305
2 x 315
2 x 325
2 x 335
1 x 350
1 x 350
1 x 360
1 x 360
1 x 370

Felt good, but was hesitant to push too much. I brought up my midrange at bit (IIRC), but the top end today was the same as last time. Next time I'll get 390-400 for sure.

Well my gym was closed today as well so I did 5 sets of 10 pistols each leg.

Upped the reps some and finished with 3 reps of 300, which is all the weight I've got.

255x3
275x2
295x2
305x2
310x1
315x1
320 Fail
255x10
225x15
225x15
30# shy of my P.R. and 15 of 2x bdywt, but last year at this time a simple set of deadlifts with 95# would lay me up for weeks. So I'll take today. Want to make 400 next year.

Converted from kg's
3 x 220
2,2,2 x 242
1,1 x 253
1,1 x 264
1 x 275
Finished with OH squat, hang clean and front squat practice with the bar.

255X3
265X2
275X2
285X2
295X1
305X1
315X1
320XFail
300X1
A new pr at 315. Felt like I was good for a bit more, but by the next set, I was getting too fatigued. Might try the max sooner next time.

Followed this with 54 Mills with each arm in 5 min. using the 25 lb. clubbell; then 55 Swipes in 5 min with two 25s.

This will be my last post on the WODs for a little over three weeks. I'm taking the last week of the year off from training as a planned off week. (I take every 12th week off) Then, I'll be at Santa Cruz HQ for a while :-) then on to LA for a week spent in heavy skill practice for my main sport. See you all in '05!

A new PR in time for the end of the year goal.
DL 335# (2x body weight)
that's a 35# increase !
Done in the friendly confines of Gym Jones.

Did "Lynne" and the deadlift workouts today since I didn't get in the gym the past few days.

BW: 175
BP / PU
21 / 25
10 / 20
10 / 15
11 / 20
12 / 20

Better than last time(especially in the pull-ups).

Didn't try for a PR today in the DL. Just concentrated on form and grip. Stayed at 225# the whole time except for the last set which was 275#. Felt very good all the way around.

185 x 3
205 x 2
225 x 2
245 x 2
275 x 1
285 x 1
295 x 1 (PR!)
275 x 1
225 x 1

After the 295 effort, I just couldn't get any more weight off the floor. My legs didn't feel tired, but nothing was happening when I tried a lift. Is this most likely a mental thing?

Thanks and happy holidays,
Chuck P

bodyweight 185
Deadlifts
3-225
2-275
2-295
2-315
1-335
1-335
1-335
1-315
1-315
Felt realy tight in my hamstrings so I didnt go all out.

bodyweight 194
deadlifts
3 225
2 275
2 295
2 315
1 415 PR
1 420 PR
1 345
1 355
1 365
I finished up with the core strength test.

230x3
330x2
330x2
330x2
350x1
360x1
380x1
390x1
410x1 PR bw = 190

I saw eric's post my max 1RM is 175 as well. So I copied the way he did this WOD.
185-3
185-2
205-2
225-2
245-1
265-1
275-1
275-1
275-1 ( Worked Great)

3@295
2@315
2@325
2@335 (old PR)
1@350
1@355 (new PR)
1@355
2@325

Little late, but had one of those famous Christmas parties to run off to after the workout. This workout reminds me of the good old High School football days.

BW=155
225x3
245x2
265x2
285x2
315x1
325x1
335 F
325x1

115x3
145x2
165x2
195x2
205x1x3
225x1x2

BW=212
3 x 275
2 x 295, 315, 335
1 x 365, 375, (385 fail), 350, 350, 350
The 250 wall-ball shots 2 days ago didn't help raise my deadlift PR??????

3 sets of 10 with 40# bar. My form is definitely coming together. Warmed up with a 4 mile run. Jivamukti yoga class later today.

I've always been extremely cautious with this movement, and so never even attempted more than 185. Crossfit is inspiring me to push these things much harder. I could have done more than I did, and am looking forward to the next deadlift.

3x225
2x225
2x235
2x235
1x245
1x255
1x265
1x275

Maxed at 205. Lifted it without too much effort but felt myself breaking form and didn't want to hurt my back.

I (heart) deadlifts!

Me and my boys went to the gym last night.
Age/Bodyweight: John 43yr/190lb; Joe 18yr/170lb; Chris 15yr/130lb.
Max deadlift: John, 315lb; Joe, 235lb; Chris 145lb.

I am heading to the gym early today, they close at 13:00, to do:
Five rounds of: 50 thrusters, 20lb db, and 1/4 mile run for time.

Farmboy Doug and I did this one at 0530 Friday morning with a trap bar. His first time with heavy DLs.

3x275
2x295
2x315
2x335
1x345 (Previous PR)
1x365 (PR)
1x385 (PR)
1x400 (Left the floor, but nothing more. Failed twice)
1x385 (almost, nothing left after the 400s)

well I did dl's but really kinda staggered.
tried w/40 lb db each hand but didnt feel right
then I tried it w/a ice chipper about 15 lbs
and that worked alot better as far as form goes
so I just did reps of 10 about 5 times with that
and it works great for practicing ohs with it

so I dont need to get pvc pipe now seeing how I dont have a barbell. I can just use this ice chipper

Took it a little light due to leg soreness still left over from the thrusters...

x-fit warmup x 3

225 x 1
315 x 3
365 x 2
385 x 2
405 x 2
425 x 1
455 x 1
475 x 1
495 x 1
500 x 1

Last time I hit 545 I think, but I was just too sore to go that high today and 500 seemed like a nice round number to stop at.

-Philip

3 x 205
2 x 225, 245, 255
1 x 265, 275, 285, 295, 305
pretty much the same weights as last time, but better extension

3x135, 2x185, 2x205, 2x225, 1x245x2, 1x265x3
last time dl for wt i topped out at 245

Lost: Certain O-lift called a "deadlift." When last seen was in the area of 280# and moving up. Suddenly disappeared one day and hasn't been seen since. Sickly imposter showed up on X-mas eve claiming to be same, but only registered a 255# lift. Another came in at 290# but wouldn't budge the bar. If anyone has seen the missing lift, please direct it to its owner in So. Cal before he gives up all hope!
3x185
2x205
2x225
2x245
1x295 (yeah, right!)
1x225
1x245
1x255
1x265
3x225
My name is Ron and I can't deadlift to save my sorry white a$$!

Ok, so my legs blow...this is why I'm glad I'm doing crossfit now...before I usually skipped leg day...

3 - 135
2 - 185
2 - 185
2 - 185
1 - 205
1 - 205
1 - 225
1 - 245
1 - 245

Bah humbug!!

maxed out at 205 for 3, nothing special this time around.

bwt 112
Trap bar deads: 135x3, 155/175/195x2, 225/235/245/255 x1

Warmed up with 20 min of clubs, 10s, 15s, and 35:
Finally got the whack-a-mole with the 35#! 6, 4, and 5 reps. Barbarians getting better; 5 rt grip, 3 left grip.

Did some 1pd kb snatches in between the deads and got a couple of Sots presses for the first time.

Sumo Deadlift:

1*160
1*160
1*210
1*260
1*300
1*315—PR!

My sister started crossfit today. We had to work on her technique (and I'm no expert but I try). She deadlift 75lbs after struggling with 60 lbs early on.

Set a PR today, still a few days behind on the wod schedule. I was previously stuck at 395 forever, with training the DL specifically. For some reason CF seems to work better for me.
225x3
315x2
315x2
365x2
385x1
415x1 PR
425(stuck on lift off, next time)
365x1
365x1
bench 225 3x5
hit the heavy bag for 3 3-minute rounds.

80% BW Bench Press w/ Pullup
11/7
7/5
5/4
5/2
4/1
Did several sets of pullups to make up for my poor performance and to ensure I got a better workout.

245x3
250x2
255x2
260x2
280x1
300x1 New PR!
300 fail
300 fail
285x1

BW=176.5

225x3
255x2
285x2
305x2
325x1
345x1
375x1
400x1 New PR
400x1 For good measure

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