The inside of my thighs are still hurtin' despite the rest day.
Banging out deadlifts might be the best thing for them.

another newbie question...

how much rest in between sets of 7? thanks in advance

Josh

Josh,

30-60 sec is all you should rest. Anymore than that and you begin to lose the cardio benefit of the workout. WELCOME!!!

Suggestions for weights to try for someone who's never done deadlifts? 210 lb bodyweight or thereabouts.

Jeff - it doesn't say for time so that is up to you. You can approach it different ways and get benefits from all of them. Do like Jack says. Or go for heavier weight (remember - only touch and go at bottom for each rep) and take longer rests. I wouldn't take so long that you cool off. I will probably do somewhere between 30 seconds and 90 seconds for rest. But then again, if my back warns me, or if I feel stronger and want to take time to add weight, I might change that rest time estimate.

John B,

Warm up with just the bar keeping good form. If your gym has ten pound "plates," use those so you have a distance from your staring point to the bar, and an adequate touch. If you've never done deadlifts, watch, watch & watch again the exercise done from the list on the website. If your form isn't in place, you'll end up hurting your back and/or your knees. Don't worry about weight -- that will follow good form. Heck, I couldn't even do a squat a year ago, but now I'm a deadlifting queen setting new PR's every time a workout like this comes along.

Good Luck!

Hey! Ryan wears a Brand X shirt!
Where's my OV CC shirt?

Marianne

Thanks for the very sensible sounding advice - it was the back and knees that had me wondering. Good luck with your own deadlifting queen-ing!

bw 86
60
80
90
100
110
130
130
should have gone heavier in middle sets but last set was a doozy

What does "touch and go at ground only" mean? Does it mean as sson as the weight touches the ground start your next rep?

7 sets @ 225lbs, BW 185, 90s rests.
My legs could use a little break after lunges monday, thrusters tuesday, DL's today...

Only had 60 lb dumbells at home so I did 3 sets of 18 in 55 sec, rest 60 seconds between sets.

That's probably the equivalent of 160-175 on a bar. Back in my powerlifting days (just for fun) I probably could have done 7x7 with 180-225 lb.

Monique could not complete the WOD with me this morning. All weights in pounds.

Dan:
7x#115
9x#135
7x#155
7x#155
7x#155
7x#155
7x#155

Also added 3 to 4 sets of:
20m Shuffle Sprints
Box Agility Drill
T Drill

40, 60, 65, 67.5, 72.5, 75, 77.5

185, 205, 225, 245, 265, 315, 335

might have to take tomorrow off, tweaked my lower back somewhere in there.

Team MOSUL is picking up steam! We will have seven for today's workout. It looks to be a good one, as usual.

BW: 165#

120, 140, 160, 180, 200, 220, failed on 240 (glued to the floor) so did 230 broken into 2 + 2 + 2 + 1.

Almost lost my grip on 220#. Last set failed on 240# so dropped weight to 230 but still had to break it down as shown due to failing grip. Probably a good thing too. i didn't have a mirror set up to watch, but i think my form was starting to slip during the last 2 sets.

Coach Rut's ME Black Box day. Coincidentally, it was deadlifts. Used the 3-2-2-2-1-1-1-1-1 protocol, and set a PR with 325 (by 20#!) in the last set.

BW: 71kg

70 / 75 / 80 / 85 / 90 / 95 / 100 (kg)

Last 3 sets broken. Mixed grip on last two sets. Last set was 6+1, so happy with that.

Finished with 2x10 snatch grip SLDL @ 50kg.

Rest: 60s for first 4 sets. Then 90-120s.

90-100-110-110-100-100-100#. :)

cfwux2 added tabta double unders
2-4-9-6=21
6-8-7-7=28 49 total

4-8-9-9=30
5-7-7-8=27 57 total

WOD
D/L 185-185-195-195-205-205-225
7 reps each set

Can't wait to see how good (bad) this one feels.

No time to mess around lashing together extra weight so just did 7*225lb every minute for 7 minutes (bw = 183). Will go to 10's for 10 next time.

Cheers, kempie

bw 155

165, 185, 205, 205, 215 *3

all weights in pounds:
135
185
185
195
195
205
215

Felt like I could go just a bit heavier, but form was of utmost concern :D

135, 155, 165, 185, 195, 205, 225
Reps only started getting difficult in the 6th set, I should start off at 185# next time.

Nice link, BTW.

...However, I think they should find a better abbreviation for "featured articles" than "farticles".

Ryan,
Looks like I'll need to send you a new WOOF shirt with sleeves for winter.

w/u: 3 x modified cfwu: ohs, situps, back extensions, hindu push-ups, 100xsingle-under jump rope
10xdeadlift w/45 lb. bar
wod: 135, 145, 155, 175, 185, 185, 185-grip and form was limiting factor (kept bending forward to avoid scraping shins/knees)
finished w/400 x single-under jump rope, double-under practice x five sets of 10 (broken) double unders-stuck at four straight before stepping on rope

225lbs all the way through, maybe could've gone heavier but worried about form.

Did a little more than the seven sets. I just kept on going until my form started to break down a little. (every set 7 reps, all weights in kg)

30, 35, 40, 45, 55, 65, 75, 85, 90

Not great, but not bad considering I started six months ago in the beginner's program doing one set of twelve reps at 30kg and feeling it.

Cross Fit Salmon Arm
As rx'ed
225x7x7

mmmmm deadlifts just do the whole body good, huh?

225-285-285-285-285-285-285

did one set of various abdominal exercises between sets.

85/2x,105 2xs,125 2xs,145 2xs

Sounds challenging! Especially w/ 225lbs.

Trap bar deadlifts:

185/195/205/225/235/245/245 - stayed light; lower back and traps tight and sore from yesterday's sandbag mile.

3x7 ring dips - done slowly with full stretch at bottom, rings turned out and away from body at support position.

3x7 65# BB OH squats - right knee can just barely bend far enough for butt to ankles depth with this weight.

3x7 Janda situps - hands held above head. Very strong except for the first rep when I forgot to tighten my glutes and was rewarded with a massive cramp in one of my upper "abs". I have to say that really hurt!

3x7 36# kb windmills - left shoulder not feeling smooth during this movement.

3x20 second 52# kb holds at overhead position - right side has no troubles; I can walk around the basement with the bell overhead without struggle. Left side is a different story. Just holding it in place for anything over ten seconds is a challenge; walking, shuffling or even moving my body position is a near disaster. What's worse is that I couldn't even return the bell to rack position on the left side without assistance either. It's as if my left side doesn't have a clue what to do. Anyone have any ideas?

bw: 165

315 X 7
315 X 7
315 X 7
315 X 7
315 X 7
315 X 7
315 X 7

....probably should have increased the weight, but lower back and shoulders were sore

That kind of looked easy on the screen...ack!

7 - 95
7 - 115
7 - 135
7 - 165
7 - 165
7 - 165
7 - 165

The 165's had me panting after each one...oh, and during...

My back is bothering me- do you think these lifts would be a bad idea for me to try today? And do you think one of those leather belts weight lifters use would help with some support?
Thanks,
Joe

Weight in pounds

115 / 165 / 185 / 205 / 185 / 165 / 165

Kelly M,
first, congrats on your 7 rep DL loads! Impressive as usual!

You may want to back off on the weight on your left side. Use a 1 pood and just do more sets and/or longer sets. You need to build up the stabilizers in your left shoulder. I think it would be safer to do with less weight. 1 handed KB drills reveal your stabilization weakness like no DB/BB can do (reason # 47 - why KBs are superior to DBs). [I'm assuming no pain/injury noted]

Please email me with your comments when and if you try this. Thanks!

Tom

Kelly M.

during your windmills, make sure you really flex your left lat hard, sucking the shoulder deep in the socket. That should help. Also, you could try going down half-way on yur first rep, then go a bit deeper each time, focusing on your shoulder tightness. By doing so, it will be easier to focus on it, and you will build confidence and a better "groove" for the movement.

Tom

Did Kelly on Monday, Fran yesterday and DL's today. My legs are screaming. Made some rings yesterday. It is like starting all over again with those things. I love em.
Today's DL's
225
245
275
285
275
245
235
Looking forward to rest tomorrow.

All weights in pounds

BW 195
CF Warmup

DL's
135,155,175,195,205,205,205

BW = 66kg

60kg / 70kg / 80kg / 90kg / 100kg / 105kg / 70kg

Worked on using hook grip instead of reverse grip. My thumbs feel like they were hit with a hammer, but I like the biomechanics better.

PaulW--
From another 165#'er, that's some impressive Tonnage to be slinging around !

BW 185lbs
135 x 7
225 x 7
275 x 6
265 x 7 (broken)
245 x 7
245 x 5

BW: 193lbs.

1: 135
2: 185
3: 205
4: 225
5: 225
6: 245
7: 275

Last set was broken (4+3 = 7)

BW: 205 lbs.

1: 135
2: 145
3: 185
4: 185
5: 185 (broken 4/3)
6: 185 (broken 4/3)
7: 185

60 second rest in b/w sets. Still learning the DL movement and trying to do it properly.

7x225
7x225
7x225
7x225
7x225
7x275
7x275

BW 195:no wrist wraps

205x7
225x7
255x7
255x7
255x7
275x7
275x7

BW-182

135x7
185x7
205x7
225x7
205x7,7,7

Surprisingly tough on grip.

1st 3 sets=115
set 4 & 5=135
set 6 & 7= 145
felt great... gotta love deadlifts!!!
Followed with pull-ups and push-ups.
(Hey Katie Jo... great job yesterday!! I posted your time here at CF Rockford for ya!)

Today is my normal dead lift day.
I never do "touch and goes", so this was new to me.

200lbs. a@ 175 bw 90 seconds rest

Great workout today. Keep up the early posting, the boys overseas can get their workouts in in the morning if you post 'em by 8pm Pacific time.

Everything in pounds:
bw 170-175 (not sure, oughtta check)

cfwu x 2, then

DLs (lbs x sets of 7):
195 x 3, 205, 215 x 2, 225
Watching form in the mirror, it seemed OK. Abt 30 sec rest btw sets.

Then OH Squats the same way, lower weights for form (cuz I stink at 'em):
35, 45, 55, 65 x 2, 75 x 2
Form OK until the last set, so a good workout overall.

Ciao,
Andy M

Sandy: 135/155/175/185/195/205/205

good to be back

BW= 177

First did a deadlift warmup: 95
Then the workout:
1st: 135
2nd: 155
3rd: 165
4th: 185
5th: 195
6th: 205
7th: 205
Then a cooldown set: 135
Total time: 8:45
Then I ran a leisurely 2.5 miles in the Fort Bragg midday sun on the USASOC loop. Time: 20:25.
Nice weather, a good workout.

First Crossfit workout for me.

Not sure of the bar weight, so it would have to be added to the weight given below...anyone know (standard bar, skinny in middle with fat ends)?

3x7x90
2x7x110
2x2x140

Didn't want to go too heavy first time as I was more concerned with form.

Thanks Tom, I will put your ideas to good use.

215x7
225x7
275x7
315x7
365x7
405x1, 365x6
365x7

bw=245lbs

++++++++++
++++++++++

wu=run 1mile, cfwu x 3 (dips at 10 reps)

95
95
115
115
115
135
155

concentrate on form form form

++++++++++++
++++++++++++

7x 135, 155, 175, 185, 205, 225, 235

265, 7x7, 90 sec rest

185,205,225,225,225,225,225
rest started at 60 sec and finished at 90

1. 225
2. 245
3. 255
4. 265
5. 275
6. 225
7. 225

Mike H,

Standard olympic bar weighs 45lbs.

BW=165lbs
225lbs. for all reps

185,195,205,225,230,225,205

-Luckily there was nothing solid behind my sphincter on that 230 lift since apparently I needed the ATP.

BW 164#
touch & go, no belts,gloves,wraps or straps
205
225
225
235
245
255
265
situps and dips between sets

Still looking for weights; ran 5 mi. in 54 min.

Steve72: I think "farticle" is a wonderful name, full of colorful connotation, but I just wish I'd thought of it first.

BW 202#
500m row
cfwu x3: Added 25 60# goodmornings, 25 Hamstring/Glute Raises
135x7
155x7
175x7
195x7
215x7
235x7
255x7

lower back feeling a little tender, so did not push too hard

110/110/155/155/155/175/175

bw - 170#

WOD as Rx'd
185
205
225
235
245
245
245

Subbed one legged row/deadlift using 2 1.5pood KBs for seven sets of seven. Warmed up with KB Turkish getup/windmill, seesaw side bends, goodmornings, and 2 KB lizard crawls. Finished WOD with 3 rounds of KB alternating cleans/ring pullups. Then KB farmers walks.

cf warmup w/abmat (love that thing)
225x7x7 back told me to stay fairly light
100 lb db farmers walk

Worked out at CFHB this morning with Carol and her crew (remember the women in the picture?). Great bunch who ran me into the ground, literally. Nice place to work out overlooking the Bolsa Chica wetlands. Did some running and hill sprints as a warm up, then a 5 station grinder that has me feeling like an old piece of shoe leather, but not as supple.
Thanks again ladies! I hope to return soon, as my schedule permits!

Oh, for the curious: The ladies are real; and they are spectacular. (Seinfeld reference, anyone?)

Take that Jeff Martin!

On to Vegas tomorrow to meet up with the legendary Dan Silver.

BW 180
warm-up

3x
15 situps, on exercise ball, touch head to ground
15 pushups, feet elevated 18"
15 sec Samson Stretch, R/L
5 HSPU
25# weighted dips x 10
25# weighted pullups x 3

Then DL's with 90 sec. rests between sets

185
205
225
235
245
255
225

Finished with 55# DB Snatch 10R/10L x2

Terri Hatcher

Dino
225/275/315/365/405/425/455
Jeff T
225/275/315/345/365/365/365
Brad
215/225/275/315/365/1x405 6x365/365
Ashley
135/145/155/165/175/180/185

bw 169
7x133
7x155
2x7x165
3x7x185
30 seconds between sets

Deadlift:
225# x7
245# x7
255# x7
265# x7
275# x7
275# x5,x2
245# x7
1RM=330#
~3min rest between sets of 7, the 1 broken set was <10sec rest.

Jeff was nice enough to bring a 12# d-ball in today so finished with 7sets of 5reps d-ball slam&catch.

Crossfit Boulder Creek (is growing)

Allison and Kim - all sets at 65lbs
Nathan and Nobby - started at 75lbs first set then dropped to 60lbs (both are young teens)
Beth - all sets at 105 lbs

Followed up with max L-sit attempts.
Allison - 16.48 seconds
Kim - 29.57 seconds
Nathan - 22.41 seconds
Nobby - 11.32 seconds
Ianthe (joined us for l-sits) 53.9 seconds
Beth - 1 minute 3.36 seconds

I forgot - bw on all my folks range from 90lbs to 135.

7x225
7x235
7x245
7x255
7x265
7x245
7x225
BW = 165

225,225,225,235,235,235,235

Hi all,
We'll do this tomorrow.
Workout as follows
Lisa {Rope jumpx100, Ring push-upx10, DB swing (pair of 20's; swung to sides)x15}x5. Duration 17:00.
Jon {Rope jumpx120, Ring push-upx20, DB swing (pair of 30's; swung to sides)x20}x5. Duration 14:35.
Until tomorrow...

1X135
1x135
1x135
1x140
1x140
1x140
1x145

We were close today Sue! Don't worry Brent I did my pullups... :)

145#
155#
165#
175#
Last 3 sets 185#

As the weight got heavier it wasn't lifting that got difficult, it was putting it down without bending entirely at the waist. Focussed heavily on form today.

Also set myself an L-sit benchmark at about 13.5 seconds.

95 115 137 135 157 167 178 followed by 2 reps over bodyweight...progress is being made! it's slow, but better than none...

BW = 165

225, 225, 245, 245, 255, 255, 265

Strapless, trap bar deadlifts. Felt great.

Jeez Beth! A one minute L-sit is awesome!

Forgot to give a shout out to my man Diddy from my glutes. After the lunge hell I put them through, they believe. Brother, do they believe. Feels like I'm hiding baseballs in my back pockets everytime I sit down.

Jeff,
Terri Hatcher? Maybe with some muscle!

BW 186
Still recovering from hamstring injury (lets not talk about shoulder injury).

135x7x7

Julian: 95, 95, 95, 115, 105, 105, 95 lbs
Brand: 145, 185, 205, 205, 205, 205, 185 lbs (had capacity to lift much more--grip has become a limiting factor). Need recommendations for how to continuously improve the grip and forearm strength.

205
255
275
275
285
295
305

I didn't want to push the weight too much and risk a breakdown in form.

Wife:
105
120
135
145
3setsx155
BW: 128

BW = 164#

snatch grip 185/205/205
regular 225/225
standing on blocks 185/185

post-wod
singles up to 335
walking lunges @ 135

grip problems as always.
Jim Howe - good to see you back!

BW: 183

as rx'd: 205, 210, 215, 220, 225, 230, 235

Me:
80,80,80,80,95,95,95 lbs

Michelle
40,40,40,60,60,60,60 lbs

Ron,

thats what im talkin about, baby! (Zoolander)

also, 'hiding baseballs in my back pockets' is an amazing phrase. thank you for that.

Thanks JC
I'm always checking you out as my benchmark! I've been doing Crossfit, just not always posting. I've been modifiying for shoulder injuries and for the climbing season.....but fall is coming and I hope to push up a few PR's.
Did you get the OHS challenge completed?

110,130,150,150,150,170 Used dumbells

135,225,275,285,275,275,275. Did not feel stable today, would have pushed harder for singles but afraid form would slip as far as low back stability during last few reps(working on it, years of neglect after following physicians & PT direction to lift light and not deadlift or squat heavy, result, every year my back got weaker) Luckily I kept active and worked much of my body including bench, HSPU, one armed pushups and chins. Mounted rings in garage today ring dips 5,5,5,5,5,5,10,10,10,10. Carry sandbag later depending on how back feels tonight.

Difficult to continue the touch and go sets towards the end due to forearm fatigue. Maybe i should just do everything quicker! thats the ticket

bw 217#

225
235
245
255
265
275
285

BW=180
First time I've done dead lifts. A friend coached me on form. At the end he told me I have 'tard' strength. Only laughed and would not tell me what that meant.(???)
7x135
7x185
7x225
7x275
7x295
7x315
4x325-Felt like I could pull more weight but my grip strength in my right hand gave out. (rt wrist if 'fused' in a straight position) Will begin working with 'ironmind' hand grip to improve. Goal is to pull 2xbw next time.
100-L-pullups-10/10/8/10/10/8/10/10/9/4/11

bobby and i both did:
bw=170 and 160 respectively

70x7
90x7
90x10
110x10
110x7
110x7
110x7
(pounds. not amazing or anything)

we were limited as to the amount of weight that we could have due to circumstances at the gym, but that's probably for the best on our part. form is still a big deal for us and just past 110 is probably around the point where i would loose decent form.

anyone feeling crossfit nc state? i think there are only two of us, and we're both fairly new.

zero dark buffalo
OLAD Squats
295 for 5
355 for 3
390 for 2 sets of 2

After work
M.E. day, hang cleans 3-2-2-2-1-1-1-1-1
225 for 3
230 for 3 sets of 2
235 for 1
240 for 1
240 failed
225 for 1
225 for 1
These were completely experimental, as I've never done hang cleans from the waist before so will tweak the weights and sets next time they come around. Will do 7 sets of 7 DL's tomorrow morning.

Steveo

Jim - nothing to worry about on the "benchmark" today! I'm coming off a hip injury (judo) so it will likely be slow going for me for a while.

No dice on the OHS challenge - I topped out at 12x165#. I think Nic Nakis & Mike Rutherford were the only ones to finish. I'm still plugging away at it, so hopefully by the end of the year.

Keep posting, I need the motivation!

did 7sets 7 reps in lbs
bar,95,135,185,205,225,135

B/w 79kg, b/f 12.6%.

All sets of 7 unbroken: 60; 65; 70; 72.5; 75; 77.5; 80. Grip the weak link.

Did 20 unbroken dips (PR).

as rx'ed:

7x7 w/ 275#'s

Finished off with a little running

Me / Julian
135 / 135
185 / 135
205 / 185
215 / 185
225 / 185
225 / 185
225 / 195

135 - 7
205 - 7
225 - 7
247 - 7
265 - 7
275 - 7
285 - 2 (failed - no more grip)

Deadlift 7-7-7-7-7-7-7 reps

70Kg x 7
80Kg x 7
85Kg x 7
90Kg x 7
95Kg x 7
100Kg x 7
105Kg x 7

I was told by some guy at the gym last time we had a deadlift WOD that I should use a grip where one hand faces in and the other out. What's The CF thought on that? When I started 3 months ago I was just doing the normal grip. Thnaks.

D.J.

All by 7
220
235
255
265 (Injured left hand hurting and grip going)
235
235
235

I was going to approach this like German Volume Training (10X10 60% 1RM 60-90sec rest) then decided to try and increase. Ended up doing a variation at 65%.

cfwu x3

WOD: 135/185/205/205/205/205/205...wouldve gone higher but the last rep of the last two or three sets was rough. felt money on the first 5 reps of each set, though. maybe a swim later...and maybe some squat work after that (but this might become handstand work since im still wicked sore).

DJ

One hand in and one hand out allows the weight to be more balanced. With both hands the same direction, the bar tends to want to roll off your finger tips. Less likely to roll if your hands are placed with one in and one out. But this grip does not prevent your hands and fingers from becoming fatigued. So "guy at the gym" made a good point.

Some strain on rotator? Maybe because I am using dumbells?

110
120
130
140
150
150
170

135,155,165,185,190,200,235

Jack M
Thanks. My knowledge of lifting is limited. The "guy at the gym" also said that grip helps w/takeing some of the strain off your back. I don't know if that's true or not, but your explanation made sense. Thanks again.

D.J.

DJ,

Try a hook grip (grab with thumbs underneath the bar and wrap your fingers over your thumbs). It is the standard grip for the Olympic lifts, eliminates the "rolling" of the bar, and is still pretty strong even when your hands are fatigued. It's pretty uncomfortable at first, but once you get used to it, you'll never go back.

Eric_2
Thanks bro, I appreciate the advice. Is the thumb undernaeth w/the fingers, only bent in so the fingers are over them? Thanks for any clarification. Thanks again.

D.J.

My first ever CrossFit set - my buddy Jeremy J from Nor. Calif has been telling me about this, SWEET:

BW: 161

All 7's

95
95
95
105
105
105
105

Wary of the weight on this b/c I've pulled l. back doing stiff-legged deadlifts 2 years ago and know it's not fun ;) - gonna get that form uber down before I get all crazy with weight this time. Despite the lighter weight, I know I'm going to walk funny tomorrow anyway.

Followed with regular chest split and abs.

cfwu X 3
135
155
175
185
205
215
225
cfwu X 3
At first I thought I should have gone heavier earlier but in retrospect I should have stayed lighter. My form is absolutely terrible. Will finish up with a little ruck on the beach later.

7 - 95
7 - 105
7 - 115
7 - 125
7 - 135
7 - 135
7 - 135

doing pull-ups in the warm up.......
guy approaches me.....
"You want a spot with that? I'm afraid you're going to hurt yourself with all the flayling around you're doing."

45# x7
50# x7
50# x7
55# x7
60# x7
65# x7- form decreasing
60# x7

Bw 195#
Cf Wu
As Rx'd 225,245,275,295,305,305,300.
Need to work on grip strength.

Crossfit warm-up x 3
BW=108#
65#x7
70#x7
75#x7
80#x7
85#x7
90#x7
95#x7
105#x1
110#x1
115#x1
120#x1 (PR)

I was going to do deadlifts today anyway. Ask and ye shall receive!

in lbs.

230
240
250
260
275
285
300

mixed grip; last rep on last set had to regrip for just a split second on the touch. I say it counts!

Team Ruthless Too - Crossfit Virginia
Brian/185/205/235/255/285/305/325
Johnny/185/205/235/255/285/305/325

BW: ~190lbs (maybe a little less)

all weights in lbs.

165
185
205
225
245
265 (touch -n- go broke down after 3rd rep, touch/adjust grip/go for 4-7)
250 (reduced weight so that I could touch -n- go for all 7 reps)

I should of started a little higher since the first 4 sets felt too easy.

1st set 135# warm up
2nd-4th 205#
5th set 225
6th set 245
7th set 265

All sets unbroken except last three reps of WOD. Up and down smooth and controlled all the way. 1 minute rest btwn sets.

I'm twice as strong now as I was last year!

-dennis

85lbs
115lbs
125lbs
135lbs
135lbs (fail, miserably)
115lbs
115lbs

This really whooped my butt. Didn't think I would feel so weak.

145-150-155-160-165-170-180

That's as much weight as I had available.

Just used DBs...maxed out @ 80# DBs

Due to a buddy not being able to join me in the boutique gym I belong to, we went out and Did "Helen" with my new 1.5 pood KB (which I named "Boris"). Times weren't so great, but we got a good workout: Both in the 13:36 range.

Instead of having him join the gym, and heeding the advice of Grady Mac on the equiment board, I got some O-lift equipment from BFS: A superbar, two 25#, two 35# and four 45# bumper plates (along with a chalk ball and two spring-lock collars). Now we can get messed up whenever and wherever. Plus, the boutique boys don't have the bumpers (wusses).

BW 162

205,205,205,205,205,215,215.

60 second rest between sets.

Grip got smoked on last few sets.

Modified WOD:

10rds for time:

135lb deadlift x 15 reps
15 pushups
sprint 100 meters

Total Time: 24:26:02

BW:207

225x7, 255x7, 265x7, 275x7, (300x4,1,1,1), (285x3,2,2), (285x3,3,1)
weak grip & bar was sweaty& slipping

completed as rx 155 lbs. had not done dead lifts for a while and went light as to not hurt back.

cfwux3
135x7,185x7,205x7,225x7,245x7,265x7,265x7

Morning PT-1.5 mile run, 1000m swim, 1.5 mile run
WOD
cfwu x3
1-135
2-145
3-155
4-165
5-185
6-205
7-215
My form is horrible. Started out good, but it went to crap as I went heavier. Only broken set was the last. Really need to go to a seminar on O-lifting.

I had to drop down in weight for the last two sets due to seeing spots and feeling disoriented.

135 x 7
225 x 7
275 x 7
315 x 7
335 x 7
225 x 7
225 x 7

185 x 7
205 x 7
215 x 7
230 x 7
240 x 7
250 x 5 Grip gave out
240 x 5 Grip gave out
225 x 7
205 x 7
Arrg, I wanted more but my grip kept giving out on me. Might of started a bit too high...

borrowed kempie's idea of 1 set per minute. except i was thinking 6 sets, so that is all i did.
6 x 255 in 6:09
bwt 170
used sumo, regular,and switched over under hands on different sets

Good workout. Didn't go crazy since I have some DL "issues."

135# added 10# every set up to 195#.

No broken sets.

NO belts, straps or anything
225, 245, 265, 275, 285,295, 225. All sets unbroken. 7 pullups between each set. Followed by 150 dips.

DJ,

Here are a couple of links that explain the grip. More importantly, there are pictures that pretty much explain themselves. Happy lifting!

http://www.sini.co.uk/strength/articles/Grips%20Explained.pdf

http://tomgorman.moonfruit.com/hookgrip

.5 mi at 11% grade x 4mph,
CFwu then,
185/235/235/235/235/235/235
.5 mi cooldown
Better form, no broken sets, 30-45 second breaks, bar only touched at start and finish. The opposing grip worked great.

MAX 195

MAX 195

BW= 185

135
145
155
165
165
165
175

Need to work on form heavily.

135
185
185
185
195
205
215

Same workout (also crazy sore with DOMS in my lats from yesterday)

all sets unbroken, no belt, overhand grip, used straps for sets above 235,
30-60 seconds rest between sets

185, 215, 225, 235,245,255, 265

Then did knees to elbows, 15, 10 reps

BW:150
CF WU x3
155
155
Switched to trap bar for rest of sets. My form for lifting with the bar is great, lowering on the other hand isn't pretty my knees keep getting in the way. I just can't seem to lower the bar right.

185 (lifting with trap bar is awkward have to get used to it, better with Barbell for this, lowering trap-bar with good form is easy).
185
185
185
205
205
Took 90 Seconds between each set.
I think I could have gone heavier. Question what's a good fromula to figure out how much wieght to do for 7 sets of 7 ? I can Dl about 305 for 1 rep.

6:39

bw-200

warm-up 15:00 min run

135x9, 145x8, 155x8, 165x7, 175x7, 185x7, 195x7

started off too light but wanted to make sure form was solid.

Forgot to post yesterday, I did 30kg (+ the bar, what's that weigh again) for sets 1, 2, 3, 4, & 7, and 40kg for 5 & 6. Ouch, I hurt today, I don't think I was doing them right.

BW - 260

135/185/185/185/185/185/205/225

I was really trying to concentrate on form, and my grip needs strengthening. That was my limiting factor at the end, I know I could have gone heavier if my grip was stronger.

Weights in lbs.

BW: 175
DL: 135, 155, 185, 195, 205, 210, 210

Worked light,shoulder is still the limiting factor.

7x35kg/77lbs
7x35
7x40kg/88lbs
7x40
7x45kg
7x50kg/110lbs
7x55kg/121lbs

135x7
155x7
175x7
205x7
225x7
225x7
185x7 low weight, still sore from those walking lunges that i had a day off after them that i skipped. ouch

225x2
245x5
all sets of 7

Jeremy

did this in the evening after fran in the morning.
7 x 7 x 100kg

Joseph_B, not claiming expertise here, but this is how I work out volume when I create work sets from a 1RM

55%1RM = 12 reps
60%1RM = 10 reps
65%1RM = 8 reps

70%1RM = 7 reps

75%1RM = 6 reps
80%1RM = 4 reps
85%1RM = 3 reps
90%1RM = 2 reps
95%1RM = singles
and up

So 1RM of 305 is about 215, and I would have tried to place that attempt in the middle of the workout so that you have a couple of sets building up to it and perhaps a couple of sets that try to exceed it.

95,110,135,175,210,175,135

Done after rugby practice:
135x7, 135x7
225x7
255x7
275x7
295x7
315x7
325x7
335x7

185
225
245
265
275(4)
255(2)
225

135
145
155
165
170
170
170

Then did 500 m sprints on the rower 1:42, 1:45, 1:51 rested between each sprint while my buddy did his. I think my legs now hate me.

All sets touch & go, unbroken, 245#.

Made a big lunch-noise at the CommGym.

Finished with a bunch of squat clean singles and front squats at 135. Felt pretty strong in spite of being beat up by Fran the other day.

I'm still a bit new to all this, so my loads are on the lighter side while I'm getting used to the movements. Overall, though, I felt pretty good about this lift.

BW: 176 LB

1: 7 x 95LB
2: 7 x 100LB
3: 7 x 110LB
4: 7 x 115LB
5: 7 x 120LB
6: 7 x 130LB
7: 7 x 135LB

I finished off with:

3 x L-sit practice
3 x Planche practice
20 minutes (2.62 miles) stair machine (the kind with actual moving stairs!)

I'm a sore monkey now. :)

Abraham Lincoln Crossfit

Tom (bw 199)
as Rx'ed
135 (7)
165 (7)
185 (7)
195 (7)
205 (7)
215 (7)
225 (7)

Joe (bw 165)
135 4-3 (7)
135 3-3-1(7)
95 (7)
95 (7)
95 (7)
95 (7)
95 (7)
bad form, with 135 lbs., was doing it in two stages, legs then back, no explosion either. With lighter weight, form improved but still not pulling until the end of the sets. Difficulty negotiating knees.

bw: 170 lbs
95
115
135
135
155
165
185

Followed by some elbows to knees and swiss-ball work.

Ugh.
Lower body needs rest.
135
135
155
155
165
165
135
Focused on form. Bringing weigh up slowly to save the lower back. It may be working.
Vegas tonight!

Weight in kilos

70
90
100
120
120
110
100

Didn't have access to a bar so I ran 2.5 miles instead. New PR for me at 17:30! Not too bad for a Clydesdale I think.

95# x 7
115# x 7
135# x 7
155# x 7
175# x 7
185# x 7
205# x 7

Hey EMilton,
thanks for the advice brother, I will definitely put that information to use.

Joe: 265, 285, 300, 315, 305, 305, 305
Jason: 265, 265, 285, 300, 315x2/295x5, 275, 275x1/225x6
Vanessa: 115, 125, 135, 145, 155, 165, 135
Talissa: 45, 55, 65, 75, 75, 75, 75

AM run : ~2 miles 16:40

Deadlifts
12/135
225
275
275
275
295*
295*
6/295*

bw 203

thanks!

Day late

205
225
235
255
255
255
275

bw 185

Should have started with more weight, but I didn't expect this to be so easy. I think the Rutman mile has really helped my back stability.

Pullups and squats to warm up.
Practiced planche, lever and Muscle ups between sets.

Bodyweight 155lbs.

295x7
275x7
255x7
245x7
225x7

I thought (had a lapse of memory) it was only 5 sets total so that's all I did. All weight in Lbs.

3XCFWU (less back extensions as mey Erector Spinae are firing way to much as it is)

7X60Kg
7X65Kg
7X70Kg
7X75Kg
7X80Kg
7X90Kg
7X100Kg

5:42

7x20lb db
7x25lb db
7x40lb db
7x40lb db
7x40lb db
7x40lb db
7x40lb db

40lbs was highest we have...I can't lift the 60lb ones.

2 sets of 40kg
5 sets of 60kg.
Have a lot of room of improvement

I did it and my back made it through. I went easy though- didn't push it.
Keeping with stretches before and after workouts.
7-x- 4 sets- until form started breaking down.
85 lbs 3 sets
75 one
getting there.

Deadlifts 7x7
115, 125, 135, 135, 135, 135
On deadlift platform.

As rx'd :

BW-180

135X7
185X7
185X7
205X7
205X7
235X4X3 (broken - slippery grip)
235X5X2 (broken - put on gloves but grip gave out anyway)

Started and finished with 1/2 mile jog. And I do mean jog, epsecially after WOD.

Too much ego, too much weight.

I'm a couple of days behind.

My grip and lower back are shot from doing Fran yesterday.

I got it done but I had to do drop sets.

I'm trying to lure my wife into Crossfit so today is her first Crossfit workout.

3 rounds of the Crossfit warm up

Deads

Me
225 - 275 - 295 - 315 - 315 - 295 - 275

My Big Darlin

Hammer Strength Deadlift no weight - 20 - 40 - 50 - 50 - 50 - 50

I don't feel so bad about my Fran time the other day now.

I had forgot that I'd let the timer run for 40 seconds before starting so I was actually better than I thought.

Good times.

I love me some Crossfit but man oh man my lower back is shot.

Bodyweight=115

135 - 115 - 115 - 115 - 115 - 95 - 95

Please remember that many animals were also affected by the hurricane. :( Donate to the Humane Society to provide relief at www.hsus.org.

BW=197

135, 185, 205, 225, 225, 225, 245

Catching up from earlier this week-
225, 245, 265, 285, 245, 235, 225.
I felt a twinge in the back at 285 x 7, so I backed off.

245X7
255X7
265X7

BW=165

Reduced volume/recovery week for me. Didn't push these too hard, but I did do 3 full range HSPUs on parallettes between each DL set. Then, a bit of toss'n catch swipes w/ the 35 lb clubbell, and some mills with the 35 also.

125x7
135x7
145x7
155x7
165x7
165x7
185x7

7 x 135
7 x 155
7 x 175
7 x 195
7 x 215
7 x 235
7 x 215

Stayed light to try and concentrate on perfect form.

95
135
155
175
175
175
175

Performed 9/3/05 (surfed 9/1+9/2 until my arms fell off): 7x7 @135 on 30 seconds. Came out to about 15 seconds rest between 7's.

Also did pull-up inverse pyramid from 7 reps.

10 L-sit holds.

115
135
145
155
160
165
180 (4,3)

100-110-110-110-110-100-100kg

along with matching sets of OHS @
30-40-40-40-40-35-30kg

135 x 7 (7 sets)

followed with some straight bar curls...

65 x 7 (2 sets)
85 x 7 (3 sets)
75 x 7 (2 sets)

...and some abs.

225,275,285,295,295,295,295

BW=202
225/ 278/ 303/ 318/ 318/ 318/ 318
Performed Sunday 9/4/2005 @1230

bw 210, age 45

135, 185, 235, 255, 275, 285, 295

Hark:
135
185
205
225
245
265 (5,2 grip failed)
275 (3- grip blown)
Awesome workout.

Rick
135
135
145
155
165
175
185

all in lbs.
all were overhand grip, no hook
lifted in socks, first time without shoes, feels better, more solid

7x 135/155/175/195/205(paused and reset grip twice)/195(reset grip)/195

finished with weighted, parallel grip pullups:
2x 35/55/65/75

I would like a 100 lb. weighted pullup for some reason!

For deadlifts, once back down below the knees, all were "drop" and go, so I did have a grip relax and regrip at each rep. Maybe this means I should have used a weight I can lower with good form; my form feels worse when I lower.

BW: 180
7 reps each set @ 205, 215, 225, 225, 235, 235, 235