Crossfit Portland looks like it is going to be an awesome place.

I'm jealous.

holy sweeeeeetness baby!! lookin bad ass already!!

nice dojo...what style ?

One more reason to move to Portland . . . .

That does look super-nice...

But does anyone besides me really like working out at kind of a run-down, well-used place? Sometimes I go into gyms and I feel like they're too nice to work out in.

Just my strange world view, pay no attention.

Right on Scotty!!!!

Is that Portland, Oregon or Portland, Maine? I'm hoping for Oregon that way I'll have a place to work out when I visit family :)

You are going to have a great new gym! Does anyone know where in Portland that is? I used to live there.

That's Portland, OR. It's a Kung Fu school. (It's on SE 21st and Powell.)

I'm a student there. For the past few months, our Sifu has been gearing us up for the coming of Crossfit.

Actually, last night, we did Tabata everything (minus the pull-ups, for time and mercy!) as a warm up.

My total was 406.

No, I'm sorry. It was "Tabata Something Else."

I'm jealous the looks sweet, any plans for a CrossFit Dallas, or north Texas in general???

that*

sorry.....

The Northwest looks like its rockin. Keep us posted. I have some friends in that area, Chineese Kenpo guys with a touch of kung fu. Like to send them your way.

Sorry to barrage the comments list, everyone, but I'm pretty excited about being an official part of the system.

Matt G,

I hear ya. Actually, when I joined the Academy of Kung Fu (that's what it's called ... it's a school of the Mo Duk Pai system of Kung Fu and I can tell anyone who's interested more about that) 3 years ago, it was a great little homey place about half the size (or less) of this new one with creaky, uneven plywood for the training floor, a leaky roof and about a million holes in the walls. I loved it! But my Sifu has put everything he's got into putting together a new, nicer location. Let me just say, he's earned this new space in every sense. This new place used to be a meat packing factory and he has completely transformed it into a beautiful and practical training space. Honestly, I loved the old school, but I'm not complaining about this one.

Wow, Scott, looks great! Can't wait to see it in person.

Jeff,

Send 'em our way!

P-Town in the house! Way to go Scott and crew - nice place!

Extras this morning - rolled a 4, gymnastics work. Worked on handstand to forward roll using a sofa cushion for a mat then did ten kip-ups from the floor (a skill I've always been able to do despite being a big man - a gift I guess!). Finished with Coach Sommer-style planche and lever variation work.

As for today's WOD can I just say a big thankyou! I'm working out in my friend's gym tonight so for once I'll be able to do heavy deadlifts - talk about perfect timing!

Just had a question about Portland Crossfit. Is it a kung fu school and a Crossfit center? Can you go for seperate Crossfit training or is it an integrated thing?

Did snatch grip deadlifts since I don't have enough weight to do regular deadlifts justice..and these wern't that hard either.

3x80kg
3x2x90kg
5x1x95kg

I'll probably go back to power cleans next time.

I think we need a CrossFit in the Fairfax/Arlington area.
CF warmup x 3

3x155
2x185
2x225
2x235
1x255
1x265
1x275
1x275
tried 285 but failed. finished with 275.

maxed out @ 250 today BWT 150.

3x225
2x245
2x275
2x295
1x335
1x315
1x225
1x225
1x225

No PR or anything. Great workout though. Worked some handstands afterwards.

B.W.T 87kg

3 x 120kg
2 x 140kg
2 x 150kg
2 x 160kg
1 x 165kg
1 x 170kg
1 x 175kg
1 x 180kg
1 x 190kg P.B by 5kg!

3x 175
2x 185
2x 195
2x 205
1x 215
1x 225
Feeling good, so to the shed through the snow for more weight, then
1x 235
1x 245
1x 255

Some handstands (against and facing the wall) and pushups before.

Don't get me wrong...especially you Portland folks ;)...that place is beautiful and I sure wouldn't turn down working out there.

I just hold a special place in my heart for facilities at the opposite end of the spectrum.

3X185
2x205
2x225
2x255 (failed 2nd rep)
1x255
1x255 (failed)
1x235
1x235
1x255

Warm-up included joint mobility, shoulder dislocates, Burgener warm-up, and OH squats with 45# bar. Starting to feel more comfortable in the bottom position with these.

3x225
2x275
2x295
2x325
1x345
1x365
1x375
1x385
1x400 20lbs < PR

First time to do heavy (for me) deadlifts since I had wrist surgery. I think I picked the right target. Really happy to be able to do the deadlift and olympic lifts again after a two month hiatus. I don't know why but usually after this workout, the next day or so, I really feel like I "have my legs" when playing basketball.

Bobby
1 X 125
2 X 215
2 X 235
2 X 255
2 X 275
1 X 295
1 X 315
1 X 335
1 x 335

Tried 365 failed. Max out 335

Brian

1 X 125
2 x 215
2 x 235
2 x 255
2 x 275
1 x 295
1 x 295
1 x 295
1 x 255
1 x 255

Tried 315 failed. maxed out at 295.

Matt G.,

You should make a trip to little ol' Norton, VA. I work out at Hard Rock Gym. I think that might be the type of place you are talking about(it may be a little rougher around the edges). This is a very rural area, however, so that is about as good as it gets. :)

Thank you Crossfit!!
Jan 26 WOD almost got 315 (BW 208)
Today 335 (BW 204)
Patiently waiting a post from John (he puts me to shame on everything else)

3 x 205
2 x 215
2 x 225
2 x 235
1 x 245
1 x 245
1 x 255
1 x 265
1 x 225

Tim
BW 185

Matt G.,
I agree with you. I teach at a small college in upstate NY. A few years ago, our school sunk a bunch of money into a "fitness center". A couple of dozen Cybex machines, nice cardio machines, piped in music and some free weights, but no squat rack, dip bar or pull-up bar. As with most college teachers, I have open hours during the day and the gym is free to use, but without a pull-up bar, I'm limited in my Crossfit workouts. The place is beautiful and is probably very attractive to potential students and athletes. I much prefer our old digs: a "prison-style" gym with weights, racks, pull-up bars and a heavy bag. The biggest/strongest guy picked the music on the boombox. You had to be brave just to walk in to that gym.

Hey Portland!

You might want to look at putting a Parallam beam across the middle there for your rings and such. The joists you have in place are strong enough to support the main lines of force from the roof but a little reinforcement for the strain of CrossFitters pulling on ropes and rings would be prudent. The roof force gets deflected across the majority of the spanning structure while direct strains from weight and yanking puts a point stress of much greater magnitude on the joist which may lead to failure over time. CrossFit HQ has (I believe) a steel beam with fasteners for their "toys". That's overkill but hanging from the joists alone is probably underkill.

225-3
275-2
295-2
315-2
335-1
350-1
365-1
370-1
375-fail
Jeff

No time for a workout today; racing about tying up loose ends before Cancun. Have fun everyone!

Marching Foward

August 2004 -- I couldn't even do a squat. The torture I went through just to do a proper squat.
September 2004 -- Deadlifting with a 14 lbs medicine ball.
Today, 02/25/05 -- set a PR of 80 lbs. BW 120 lbs.
Goal -- by early June, BW. Eventually, 1.5 BW.

Rob M. said, "Just had a question about Portland Crossfit. Is it a kung fu school and a Crossfit center? Can you go for seperate Crossfit training or is it an integrated thing?"

The programs are separate, they just share a training floor. For more info, see: http://academyofkungfu.org/2akfnews.1.html

not a bad day

3x135
2x225
2x225
2x225
1x315
1x365
1x405
1x455
1x455

bw = 187 pounds

cf warmup x3

lift from ground to 55" high
100 # sandbag 15 times

3x135
2x155
2x165
2x175
1x195
1x205
1x215
1x225
1x240 (fail)
1x235

bwt = 165

never been a big DL guy, so today I'm happy with this ... will be interesting to see #s next time around.

larry

Finally! I am Stoked! 1.5 X BWT
Tore a callus off my right hand but, It was worth it. BWT = 220
225x3
245x2
275x2
295x2
305
315
325
335
340
340

bwt 175.5 lbs
225 x 3
275 x 2
325 x 2
355 x 2
375 x 1
395 x failed grip
385 x 1
375 x 1
365 x 1

body weight 175#
3x225
2x275
2x295
2x315
1x335
1x355 miss
1x355
1x365 pr
1x170 miss

60 was my prevoius pr I almost got 370 up had it about three inches off the ground.
Finished up with weighted pull-ups and ring dips with 35#'s.

body weight 200#
3x265
2x285
2x305
2x325
1x345
1x365
1x385
1x405 fail
1x405 fail

I need more work on my posterior chain. Head wasn't in the game today.

Sandy
3 x 135
2 x 155
2 x 175
2 x 185
1 x 195
1 x 205
1 x 205
1 x 205

3 X 95
2 X 105
2 X 115
2 X 125
5 X 1 TIME OF 125

3 x 225
2 x 245
2 x 265
2 x 275
1 x 285
1 x 295
1 x 305
1 x 315
315 (fail)
315 (fail)
This was about the same as last time as far as weights, but I had better form on my last successful lift.

All this talk about nice gyms and such, I'm sittin with Dave and Matt. I think Crossfit Norcal has the idea, their motto is "no chrome, no daycare, no pool... just results" . It's the truth too, we were using a section of a warehouse with no heat, no lockers, none of that crap, just soft floors and an awesome custom welded pull-up bar and ring setup. I'm hearing rumors that Robb wants to move up to something nicer, being that it's good for business and all, but give me a corner of a warehouse and I'm happy.

3-275
2-335
2-365
2-385
1-415
1-435
1-445-pr
1-455-pr 20lb pr.
1-465-fail

Bodyweight 167lb.
3 x 305
2 x (2 x 325)
2 x 335
2 x (1 x 350)
2 x (1 x 360)
1 x 370

Brought up the low end a bit, but topped out at 370 again. WOD was #3 on the day, so I'm OK with it...but still shooting for the magic 400. I will get there eventually.

I used to pull 405 standing on a 3" block and SLDL 315 for 5. Now I can't pull 135 without wild stabbing pain and I have to wash my feet sitting down. I'm 23 years old. I'm doing something wrong.

135x3, 185x2, 205x2, 215x2, 225x1

No choice but to do reverse hypers and pray.

3x135
3x155
3x185
3x205
1x225
1x245
1x275
1x295
1x315
1x335
The first nine felt so good had to try and do one more set to get my PR without "cheating" by using wrist straps and a belt. Finished it up with three sets of 25 jump pull-ups. Slowly but surely.

weight: 163 lbs

3X135
2X225
2X225
2X225
1X275
1X295
1X295
1X295
1X305

3X135
2X155
2X155
2X155
1X185
1X185
1X185
1X205
1X205
I felt like I was rounding my back on the last one, but no pain so I guess I'm ok. never been over 200 before, 1.3xbodyweight.

bwt: 72kg

3x100kg
2x110kg
2x120kg
2x130kg
1x135kg
1x140kg
1x130kg
1x120kg
1x120kg

Something was wrong today. My DL was a bit weaker than usual, but more worryingly after each set when I stood up after putting the bar down I felt very wozzy. A couple of times it even felt as if I was going to pass out. Don't know what the heck was wrong.

Ok, figured with the kettlebell convention coming up, I oughta start working on KB form again, I feel like I've neglected 'em for a little while. So today I did KB swings instead of deadlifts. On the KB swings I really worked on flexing my glutes with the explosive hip drive and wedging myself between the bell and the ground.

Warm Up:
Joint Mobility
Squats: 10, 10 focusing on form, not letting my upper body relax
Support on rings: 1 minute
Wall Handstand: 1 minute
Dead Hang Pullups: 5

Kettlebell Swings: 2 handed. All overhead except the 62lb swings which were head high. 1 minute rest between each set.
18lbs kb x 3
26lbs kb x 3
36lbs kb x 3
44lbs kb x 3
52lbs kb x 3
62lbs kb x 3, 3, 3

12lb med ball clean and jerk x 3 working on the shrug and getting under the ball fast

62lbs kb x 3

knees to elbows 5

I'm with everyone else, Portland CrossFit is too pretty! j/k, looks awesome guys. The Pacific Northwest is rockin CrossFit gyms like no place else.

BW=140

3x 145
2x 155
2x 165
2x 175
1x 195
1x 215
1x 235
1x 255
1x 280 PR for me

Felt like I underestimated myself with my start weight, so I threw in a little more increase towards the end, and still felt strong. Didn't have the mental toughness to think about 300 today. Feels like my throat infection may be making a return; two weeks ago it knocked me out for a loss of 10 lbs bw. I'll try to fight it a little harder this time.

BW=176

3x225
2x245
2x275
2x295
1x315
1x335 (just barely, with bad form and failing grip)
1x315
1x315
1x295

3x135
2x225
2x245
2x245
1x295
1x295
1x345 failed
1x345 failed
1x295

3x205
2x205
2x210
2x215
1x220
1x225
1x225
1x230
1x230

Everything above 215 is a new PR for me. Felt like I could have lifted heavier but wanted to take it easy since I was in uncharted territory. Now at 138% of BW. Looking forward to 150% (250lb) soon

Can't honestly say I have had many workouts where I come away feeling completely satisfied, but today was one of them.
Went into the workout not feeling particularly strong. Working nights, busy at a fire last night, tired.
275x3
300x2
325x2
355x2
385x1
405x1
425x1
435x1
450x1

Did some pull-ups, 10-8-6-6-6, dead hangs, each one a different grip or width.
Then did Tabata front squats, a friend keeping track of time, but wasnt able to keep track of score.
bwt, 257
steveo

Ran command PT today, we break ours into groups, level 1,2,3, level three being the hardest,little long but here it is in case anyone wants to try it.

25 4 count Jumping Jacks
30 Pushups
25 4 count Flutter Kicks
20 4 count Hello Dollies
15 Tricep Pushups
30 Situps
15 4 count Lunges
20 4 count Jumping Jacks
20 4 count Flutter Kicks
12 Leg Hammers
30 Crunches
20 Wide Arm Pushups
15 Squats
20 Jumping Jacks
20 Pushups
15 4 count Arm Haulers
15 Wide Arm Pushups
15 4 count Arm Haulers
15 Tricep Pushups
15 4 count Arm Haulers
20 Jumping Jacks
25 Situps
25 Crunches (feet on the deck)
25 Crunches (feet in the air, knees bent)
20 Pushups
15 Tricep Pushups
10 Burpees (had to throw some Crossfit in there)

Played about an hour of ultimate frisbee.
Then did Thursday's WOD: 5:47

All amount in lbs...

3 x 165
2’s: 185, 205, 225
1’s: 245, 265, 275 (PR), 280 (PR), 265

Finished-off with 3 more sets of 2 @ 225.

3-225
2-275
2-295
2-315
1-335,355,365,385(fail), 385(fail)

I think I need to get a belt for the heavy deadlifts. Finished with 225 deadlifts for reps and some ring dips and pullups.

Bwt: 190

3@225
2@275
2@295
2@325
1@365 (10# PR)
1@375 (20# PR)
1@385 (fail)
1@385 (fail)
1@375 (fail)

Only 15# left to improve in my home gym!

Wife: Bwt: 126

3@85
2@95
2@105 (old PR)
2@115 (PR)
2@120
1@125
1@130
1@135 (30# PR!!)
1@140 (fail)
1@135

She got motivated when she realized that her front squat PR was heavier than her old DL PR.

Deadlifts (No belt)
BWT: 211

5 x 135
3 x 225
2 x 275
2 x 315
2 x 335
1 x 385
1 x 435
1 x 500 (tied PR since doing crossfit)
1 x 405 x 2
1 x 435 x 2

Finished with barbell rows and hand stand holds.
I felt strong tonight so I did two additional sets of singles with 435 lbs. One of my goals this year is to deadlift 2.5 times my bodyweight.

The Dojo is what we make it. The photo reminds me of a proud parent right before the kid takes thise first steps. I can already see it: tabata renzuki chudan, tabata mae geri, 21, 15, 9 tai no henkai ichi, eight pieces of brocade with kettlebell centering....Been there, still doing that...Crossfit comes. Cool Stuff.

oh,the WOD -DL 225, 235, 295, 305....stopped there but felt pretty good. bodyweight 150.

I finished up with a pr 255. I attempted 270 (2xbw), and it felt like ripping my hips out of socket. I'll get it next time.
-Brandt

Deads are a no-go for my back, so playtime at Gym Mitymous.

Warmed up with a 10# club, then did

Snatch balance: 45/55/65/70 x5, supersetted with
15# club high catch/head cast/swipe, 3/3

Danny John's whip snatch/OHS, 45x5, 55x5x5 supersetted with double kb front squats, 1 poods 5x5

Thanks for all the interest & comments about Crossfit Portland! Just waiting to get all of the equipment and we're good to go. Crossfit classes are seperate from the Kung Fu classes, we just share the same building.

Hey, it's going to be different for me working out in a nice place, also. I have trained in my rural garage, with poor lighting, no heat, and the smell of a cat litterbox for years.

Anyway, to the WOD:
Started with gymnastic presses and holds, then a little OH Squat work. Then DL:
245X3
255X2
265X2
275X2
300X1
260X1
280X1
290X1
320X1* PR
Did a wave load, sort of a intra-workout GTG. Got the PR, 20lb to go to 2X bodyweight.

Followed with yesterday's Fractured Fran:
as Rx'ed, 4:17' Nearly a minute slower than my last regular Fran, switching back and forth wastes a lot of time. I also think that the thrusters were harder done this way.

Wrapped up with some front and side splits.

Crossfit warmup x 3 (Bar for OHS)

225x3
275x2
315x2
365x1
405x1
425x1 (fail)
415x1 (fail)
410x1 PR
365x1

Had a chance to run HQ Fight On Friday--did a combination of standing and ground knee and elbow strikes. Later ran a 4 hour USMC Martial Arts class with a sick rendition of Helen. All 5 students in the glass advanced to the next belt level--Green.

Long day, but well worth it.

BW 156lbs
203-3
225-2
235-2
255-2
270-1
280-1
290-1
305-1 PR
315-1 RP & X2BW

Wow, when I started CrossFit I never thought I'd see gains like this let alone hit managing to DL X2 my BW. Thanks CrossFit

Ran a mile in 7:54 afterwards. Not too bad comparing I haven't tried this in over a month.

BW=188lbs
3-205
2-255
2-275
2-295
1-305
1-325
1-345
1-355
1-375

Doubled up today. Fran in 6:32. Rested for 3 minutes and did deadlifts.
225x3/245x2/255x2/275x2/285/295/315/325/335x1.
One of the greatest things about crossfit. Total time with Fran just over 20 minutes.
THen 55 minutes of cardio. Had to go to a ball game. Greg Oden played against my high school team tonight. Real deal.

BW=196

12/135 wu
3/225
2/275
2/315
2/365 (fail)
2/315
1/335
1/355
1/365
1/375 (fail)
1/355 (fail - not enough rest from last attempt)
1/315
1/315

3x225
2x255
2x285
2x315
1x345
1x375
1x405miss
1x405miss
1x315
I got 405 last time we did deads so today did not make me very happy.

BW 210

3x145
2x165
2x185
2x205
1x225
1x245 PR (never had enough weight to go this high)
1x250 PR
1x250

I could have done more I just need to get more weight. An oly bar and weights will help with that. I though about tieing my SCUBA weight belt to the bar (another 30lbs) but I already had a 30lb dumbell tied to the middle and I didn't want to press my luck.

Followed up with some OHS practice after a couple weeks off. 95lbs 15 reps. 115 lbs 5 reps (3 second hold at top and bottom).

BGlass
1x3@220
3x2@270
5x1@300

LGlass
1x3@70
3x2@90
5x1@100

DOUBLE BODYWEIGHT FINALLY!

For the love of all that is holy I have been chasing this benchmark for far to long. 'Bout time. Fractured Fran first, followed by:
205x3
235x2
235x2
245x2
295x1(PR!)
300x1(PR!!!)
285x1(old PR)
280x1
275x1

BTW=150. Jumped around like a little kid at his birthday party after both PR's. Stoked.

-D.

Bodyweight 190
3 X 155
2 X 200
2 X 243
2 X 288
1 X 288
1 X 298
1 X 308
1 X 308
1 X 318

I have been doing crossfit for about a month, but what is PR. I keep seeing people post about it

Executed as Rx'd (BW of 177)
3 x 135
2 x 185
2 x 205
2 x 225
1 x 245
1 x 265
1 x 265
1 x 275 (near failure)
1 x 225

Glut-ham sit-ups
45 minutes of half-court hoops.

weights in kg
3x 80
2x 90
2x 100
2x 110
1x 115/120/125/130/135

happy as it is the first time i have dlifted 135kg for about 4 years

3x185
2x205
2x225
2x225
1x235
1x240
1x240
1x240
1x240

Adam McClure,

Continue the education on roof joist loading, lines of force, and the general design/loading of pre-fabbed roof trusses. My concern is can they take additional loading? Or are they of a minimalist design, intended only to hold up the roof, and not a 210-lb kipping gorilla?

BW=211
3=230
2=280, 330, 350
1= (360fail), 360, (370 fail, fail), 330, 275, 275, 315
How is it the more I do this program, the weaker I get? Have maxed at 375 one time, then 400 the next, and now I can't get over 365 damnit.

I guess I should apologize for 1) Alarming folks who most likely have very capable set-ups for home gyms (as opposed to the industrial strength requirements and liability issues of a public gym), and 2) totally overlooking three (four?) steel I-beams running lengthwise through the trusses. The Portland gym is bomb-proof unless you think you can exert > 30,000 PSI moment stress on a single beam. If you could string car engines like beef carcasses all along the length of the beam you might have a chance of actually seeing the beam bend a little. Yours and my pathetic kipping doesn't even register as a stress.

With all that said, your basic trusses are going to be fine for all but the most rambunctous gorillas. Oh wait, that's just about everyone on here! If you want to be super bomber then use another board (sister) across the entire span and fasten it at joints using a metal collar and carriage bolts. This is only for the truly paranoid or people with 2x4 trusses.

Put a level on top of the beam spanning where you're putting the greatest force. If you see a gap under it then a sister board might be prudent. Otherwise, bombs away!

Finally, if you're really concerned don't spend thousands retrofitting your gym because of a post you read on Crossfit. Similarly, please don't ignore those creaking sounds and visible flexing you see on every muscle up. Consult a licensed structural engineer who can calculate the forces and suggest appropriate remedies (i.e. someone else).

BW=179

200x3
220x2
230x2
240x2
260x1
270x1
280x1
300 fail
290x1 just barely

No new PR, but my form is much better. My back is more arched and protected throughout.

Grande,

I don't believe anyone answered your question. A "PR" means a "Personal Record".

BW=165

285x3
335x2
375x2
375x2
420x1
420x1
390x1
375x1
375x1

BW=143
3x225
2x235
2x245
2x255
1x265
1x275
1x285
1x295(failed, did 285)
1x285
First time doing DL so just kept adding 10lbs till max.
look forward to seeing improvement next time it comes around. Form still needs work, feels like I'm using too much back.

3 x 80 kg
2 x 90
2 x 100
2 x 110
1 x 120
1 x 130
1 x 135
1 x 140
1 x 145 (failed)

308 lbs pr!

This followed Fractured Fran. I didn't go anywhere near my PR...first boxing match is Tuesday and didn't want to take a chance on tweaking anything that shouldn't be tweaked.

3 - 135
2 - 185
2 - 225
2 - 275
1 - 285
1 - 295
1 - 305
1 - 315
1 - 325

First time doing multiple DLs with heavy weights

185 x 3 (figured this was good starting point since I completed WOD last week with DLs and KTEs)

205 x 2
215 x 2
225 x 2
235 x 1
245 x 1
255 x 1
265 x 1
275 x 1

Gonna start higher next time, felt like I could have gotten at least ten more lbs there at the end.

2nd WOD of the day. Did Fran rested 5 minutes and did this one.

DLs
185 x 3
205 x 2
225 x 2
245 x 2
265 x 1
285 x 1
305 x 1 just barely
265 x 1
225 x 4

couldn't get 315 up 305 is my max 1.5 my body weight but feeling like im doing something wrong forearms tired from yesterday and i know i try to use my back to much
any idea how to improve this

Went for a 3-mile run with a 40lb backpack instead.

Was only able to work up to 420 today, was hoping for another PR, next time.

75 (3x)
95 (2x)
105 (2x)
105 (2x)
115
125
135
145 - PR!
145

Finally got my bodyweight up there. I was feeling really strong today, even with the GTG on push-ups. Probably had something to do with the really awesome performance I had at my Awards Board this morning.

run 5 k 24:11
DL
135x3
155x2
165x2
185x2
185x1x2
205x1x2
235

3 Rounds CF Warmup (10 reps per ex)

3 x 205
2 x 215
2 x 225
2 x 225
1 x 235
1 x 245
1 x 250
1 x 250
Heaviest i have ever lifted, blacked out a little after the 250's.

Did Beacon Hill today before this DL WOD a (PR!). The run is very steep and took alot out of me for a max lift day. Only managed 315 x 2, 315 x 1 and then fell off sharply. Dropped to 255 (1.5 BW) and went for reps of 7&6 , then 275 for 5 reps.
finished with OHS and snatch practice (also weak).

Me and my boys did this WOD Saturday. These are the max weights.

John got 315lb, missed 325lb. (I don't feel its my max till I miss the next one.)
Joe got 275lb (pr) then stopped
Chris got 135lb (pr) then stopped

I give them a bonus for 135, 185, 225, 275lb ect on the major lifts like this one. They are out now at the gaming center spending the cash.

3x225
2x245
2x265
2x285
1x295
1x305
1x305
1x315
1x315

Subbed one leg squats:

- 3 x bodyweight
- 3 x 2 + 9kg (1 dumbbell)
- 5 x 1 + 18kg (2 dumbbells)

BW: 165
3x225
2x235
2x245
2x250
1x250
1x255
1x265*PR
1x225
1x225

form started to go south on pr so last two sets were mostly just to work on strict form

BW 75Kgs (165)
3x62kg
2x72kgs
2x82kgs
2x92kgs
1x102kgs
1x107kgs
1x112kgs
1x117kgs
1x134kgs(295)
This was the first time I have done the deadlift witout having to resort to a smith machine, so I did not know how light to start. I started too low and lifted all the weights comfortably.

2nd gym workout and still feel it in the quads from fractured fran.

After warm up got bored waiting for deadlift area so did 10 x 3 one arm cable push on the one minute with 140 pounds. Had me huffing and puffing by the 8th set.

BW 77kg 170 pounds

3 x 80kg
2 x 80kg
2 x 80kg
2 x 90kg
1 x 100kg
1 x 100kg
1 x 100kg
1 x 90kg
1 x 90kg

BW 108

95x3
135x2
165x2
190x2
195x1
200x1
205x1
210x1
215xmiss

Not feeling very strong today. Skate skied 24km this morning, with 1300' of climbing. Max deadlifts are scary for me since tearing a ligament in my SI joint last January doing deadlifts off blocks. Guess I should be happy to be able to do them at all!

All in lbs.
3x 135
2x 155
2x 175
2x 195
1x 215
1x 235 (new PR, but bad form--lost back arch; gotta watch that!)
1x 240 (new PR! form pretty good)
1x 200
1x 200

BWt = 152 lbs. so 158% of BWt. Still a long way from 2x BWt., but I'm stoked!

Notes: overhand grip both hands, no hook grip, second week on a stricter Zone diet (but still not strict) and feeling like it is helping in many ways. Bought some non-enteric coated fish oil pills at Costco. Yuck, I have discovered I hate fish burps! But half the price...

ran out of weight as only have 90 kg. May have to start going to a gym for max effort days:
(bw 76kg)
3x 80kg
2x 90kg
2x90kg
2x90kg
then changed to one arm side deads for the singles:
1x 80 kg failed
1x 70
1x 70
1x 70
1x70

3x135
2x185
2x225
2x225
1x275
1x275
1x315 - pr
1x315
1x275

one leg KB deadlift with 2 24kg

2-2-2-2-1-1 Balance was hard

Handstand drills

Didn't try to go too heavy today.
3 - 225 lb
2 - 245,265,285
1 - 305,315,315,315,315

3x92kg
2x102
2x107
2x112
1x117
1x122
1x127
1x132 missed
1x132
1x134.5kg PR

Closing in on 300#. I missed my old PR @ 132 and was about to walk away; just wasn't feeling it.

Then I remembered something Dan John said about deadlifting; sometimes you just have to decide to lift more. So I did.

I need an sign in area for the "Never on Schedule"
3X275
2X295
2X315
2X335
1X345
1X355
1X365
1X385
1X405(pr by 30) Thanks C-Fit!
BWT:182

Warm up on stationary bike.

3x195
2x205,215,225
1x235,255,265PR,275PR,285PR

Finished up with 30 knees-to-elbows and stretching.

3 x 135
2 x 145
2 x 145
2 x 145
1 x 155
1 x 155
1 x 155
1 x 155
1 x 155

225 x 3
255 x 2
285 x 2
315 x 2
345 x 1
375 x 1
405 x 1
425 x 1 (fail)
375 x 1

BW = 175