First poster? How'd that happen?

And ME days... ah, how we love them.

Back is still sore from this weekend's WOD's. Any alternate workouts I should do?

Looking good Vancouver!

Patty,
Where the hell's my shirt (or hoodie, or cap, or touque, or whatever!), eh?

Hey, I need some feedback before I do this tommorrow.

I'm about 180 (give or take) body weight, my legs and core are okay strong and my weakest link is my upper body, my question is, how should I go about adding weight if this is my first time? I'm sure it's partially guess work, but are there any rules of thumb when it comes to this one? I'd like to do something that will get challenging at the end, but I don't want to put myself out in deep water either and risk injury.

Let me know

Thanks all,

Tyrone

PS. I luv Crossfit!

Have you maxed your deads before? If not maybe just do sets of 3 or 5 adding 20 to 30 pounds if you deadlift ~ 300 max or adding 40 to 50 pounds if you deadlift more then that and see how that goes.

Ah Ron

Sorry brother

The Hoodies are still a month away

we do have shirts and hats

You want to wait...or have me send you a shirt and a hat??

Patty

send me an e-mail

patty @crossfit.ca

Tyrone,
How is your deadlift technique? If your form is good, you should be able to go heavy without injury. Injury usually happens when the form breaks down. Have someone watch you and keep a strict, disciplined lift. Stop the moment you can't maintain proper alignment.

Kevin - do you mean alternate lifts or a completely diffent workout? Plus, how bad is the back? If it is just tight, run a little and do some extensions or something to get it nice and warm and you should be good to go. If you are interested in a new workout all together, well...click around the archives and pick one! :)

Tyrone - get a broomstick and practice squatting first. Then after a few reps with that, practice DL technique. Basically, you are squatting UP (I know it sounds crazy!). Adding weight isn't a neccessity right off the bat. If it is your first time deadlifting, it is probably not going to do you any good to try and max out and possibly hurt yourself. Do some light technique work, then add a LIGHT weight and do 14 reps (the rx'ed reps for the workout). If you are feeling confident after that, then maybe try adding some more weight. Be careul!

WOW! Check out that amazing spelling on my part! How the hell am I supposed to get into college??!!

Thanks, TimR. My lower back and right hamstring are still sore and stiff from deadlifting 255 (BW-165) without a sufficient warmup and stretch and then the next day doing that devilish shoveling workout. I've heard that lower back muscles take the longest to heal--maybe up to 5 days--so I wanted to do a max workout with a different exercise. If it doesn't rain tonight I may just go and do J.T. out at the jungle gym tomorrow. We made up workouts for Sunday and Monday because my computer was down.

Yea my lower back stays sore for a long time. Same with my abs. But think about it: all of your erector muscles (the ones that literally keep you standing straight up) are in that core area. When they are sore, just standing up can aggravate them. I like to take some ibuprofen before and/or after a workout if I know I will have soreness.

deadlifts.....

visualizing a tighter firmer ass will get me up early tommorow!

here's to a better butt!!

p.s. keeping your back nice and flat takes away some of the next day soreness

at least back soreness, it helps isolate hammies and glutes

bw=180
3-225
2-295
2-295
2-295
1-315
1-345 (pr)
1-345
1-315
1-295

First time with DL ever...cautious, focusing on form.

bw=155
3x90
2x110
2x130
2x160
1x180
1x160
1x160
2x110
3x130

For a little extra leg work, added...
Leg Press: 155x10, 195x10, 235x10, 275x10, 315x10
Leg Ext: 60x10, 80x10, 70x10

CrossFit Vancouver, very sweeeet space! Patty, Andrew, Kirkybird, and the rest of the BC crowd, you guys rock.

DougA, you might consider ditching the leg extensions. There's not much long term potential in 'em except for catastrophic knee problems caused by the forced patellar mistracking and shearing force on the joint.

Looking forward to today's WOD.

Just started doing CF about 2 weeks ago and have felt some real improvement. We now have 4 crossfitters at our HQ in Balad.

Was concerned about keeping up with my pushups since starting CF, so I rolled out of bed and tried for a max. Normally I can do 85-90 w/o stopping and today did 100. Guess this stuff really works.

I DL'd 140kgs (pounds just make it look like youve done heaps... psh. Metric all the way.) about 2 weeks ago, and my lower back is still giving me a little gyp. I lost form on my second rep, and I am sure that it what has caused it. What do i do to make it better?

Going to the physio, chiro, or a massuer is exactly what I am looking to avoid, so please dont just suggest that I do that.

bw=180
3x225
2x315
2x315
2x335
1x335
1x335
1x335
1x355
1x355

thanks,
Josh

Roger makes the backroll look like cake. I guess mine needs a little more work...

Today was my first complete WOD!
3x90, 2x110, 2x120, 2x130, 1x150, 1x170,1x190, 1x210, 1x245 in under 18 minutes...
Been reading the site and the WOD for weeks now, this was the first 'complete' WOD after a few weeks of good intentions. Don't have most of the equipment I need in my gym, but I think the site and the workouts are awesome!

I'm used to doing singles on the deadlift, and I hurt my back on the first set of threee, but after a little while was fine. Besides that, the only rest came from my partner lifting and changing weights.

BW- 145lbs.
3x225
2x285
2x295 ,my partner in my class gave out here :)
1x315
1x315
1x335
1x355
1x360 (I had tried 375, but couldn't lock out, my back is already tired this week from an olympic routine I'm working on.)
2x305

Team Ruthless Crossfit Va.

275x3
315x2
335x2
350x2
365x1
385x1
405x1(old PR)
415x1
425x1(new PR)

If someone had told me 10 mos.ago that deadlifting 425 lbs. was going to be my easiest w/o of the week,I would like have looked at them cross-eyed and called them a fool.

JeffT

First WOD since last week.

BW - 195
135x5
275x3
295x2
315x2
325x2
345x1
355x1
365x0 (missed...ugh)
345x1
315x1

As RXed.

160 x 3
180 x 2
200 x 2
220 x 2
230 x 1 (old PR)
240 x 1
250 x 1
260 x 1
275 x 1 (new PR)

Felt great this morning!

Form felt pretty tight, even towards the end. Might even have been able to push it another 10# or 20#.

Moved up by 45# from the last time. Attributing this mainly to a stronger lower back. i think this is what was causing my form to slip the last time. Wasn't keeping the core tight enough.

Can't complain about this workout, except to say that i wish i had gone to higher weights sooner and might have been able to go heavier at the end. S'okay. Next time. Still happy.

Oops. Old PR was 250# from 2005-10-06. Up this time, either way.

3 x 50
2 x 70
2 x 90
2 x 100
1 x 110
1 x 110
1 x 110
1 x 110
1 x 110

225x3
245x2
275x2
285x2
320x1
325x1 (new PR)
315x1 (fail)
315x1
315x1 (fail)

Wow, some impressive weights being put up. Nice job everyone.

Here's mine
135x3
185x2
205x2
225x2
235x1
235x1
235x1
235x1
240x1 (pr)

First time really doing this with the DL. I'm pretty sure I could have done more but did not want to push it.

Kelly today (couldn't yesterday). First time, 20lb thrusters for wb. 32:30, just glad to finish. Gonna go cry myself to sleep now.

bw=180lbs.
225x3
245x2
265x2
275x2
295x1
305x1
305x1
315x1
315x1

Crossfit Virginia

95x3
115x2
125x2
130x2
135x1
145x1
155x1
160x1
170x1 (new PR)

Dino figured it was not enough and added:
100 push ups
100 sit ups
50 reduced load pull ups (I'm still training, but can't wait to do full pull ups-That I will not believe when it happens!)

Jeff- I agree, never thought I could lift even 95lbs myself!

135x3
140x2
145x2
150x2
155x1
160x1
165x1
170x1
180x1

1st time doing this so every set was a PR

bw=165

45 X 3
95 X 2
115 X 2
135 X 2
225 X 2
315 X 1
405 X 1
455 X 1 (miss)
455 X 1
465 X 1

BW 83kg
All weights in kg
Weights in brackets () from 11 August
118 * 3 (100)
122 * 2 (118)
130 * 2 (118)
130 * 2 (126)
140 * 1 (140)
140 * 1 (140)
140 * 1 (140)
133 * 1 (140)
133 * 1 (138)

Grip shot from a pull-up marathon directly before but happy with this. Still limited by weight - only make it to 140 by lashing on dumbbells and ankle weights but trying to increase load throughout the WOD. Up 80kg from last time.

Cheers, kempie

I was wondering if anyone else still has sore abs from Monday's L pull-up workout, because I sure do. I felt like I tore my abs yesterday doing those box jumps. I'm just starting to feel better today.
Todays WOD:
225x3
245x2
275x2
275x2
295x1
315x1
315x1
325x1
325x1

cfwux2

d/l
205
255
255
255
265
265
265
265
265

Tyrone. Be careful. I popped my hamstring pretty bad pulling just 265 because I was (a) weak and (b) form was bad. In my case, my power at seperation is my weak link and after a miss I think I used a bit of bounce at the bottom to get the bar moving. My recommendation is focus on form form form if you are new to a lift. The weight will come.

BW = 175

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

The weight is starting to come. Never deadlifted heavy. Everything over 225 is a PR. Good work JeffT. I'm just over a month in. See you in the 400's in nine.

Hello every one, I am new to crossfit. My name is Barney Villa. I was referd to crossfit a while ago by a fellow black belt in my dojo. I started doing the warm up about a week ago as my work out(plus some added running). But now Sempai Bob says its time to start posting. I didnt actually do the WOD because I was worried about my dead lifting technique,(and my computer wasn't letting me view the slid show of it) so i did yesterdays work out "kelly" and modified that. I did 5 rounds of 200 meeters running, 15 box jumps, and 15 wall ball shots(but with basketball becuase the gym I was at apparently dosnt have any medicine balls) but anyways i got a time of 19:45. Which sucks I know but thats why I am here. Also I love the cross fit site and I think this is going to be very beneficial to my training.

Beltless trap bar deadlifts/weighted dead hang, throat touching bar pullups/weighted ring dips with 2 second pause at both support and at bottom of dip (hands turned out and rings away from body):

185/30/10 x 3
205/35/15 x 2
225/40/20 x 2
245/45/25 x 2
265/50/30 x 1
285/55/35 x 1
305/60/40 x 1
325/65/45 x 1 - missed the 325, should have tried 315 instead.

Deadlifts went pretty well considering how tired and unfocused I am this morning. Pullups and dips could have gone a bit heavier.

3x225
2x234
2x245
2x255
1x265
1x275
1x285 pr form broke down
1x225 work on form
1x225 work on form

in pounds

WU - DL - sets at 135 and 225

325-3
335-2
340-2
345-2
355-1
360-1
365-1
370-1
375-1

Beat max effort on previous WOD by 5#. No misses this time so the total volume went up. Felt better than last time so I might have been able to pull a little more than I did.

Scraped up my shins pretty good on the squat WOD from 051006. Opened them up again today and christened the bar with my own blood. That's cool though because as we all know, chicks dig scabs.

bw = 125 lbs

weight in lbs
3 x 65
2 x 85
2 x 95
2 x 105
1 x 115
1 x 125 -- new PR
2 x 130 -- !better, new PR! 104% of bw, yippee!

mighty marianne...at least that's what the husband calls me ;-)

1st wod post

3x135
2x155x3
1x175
1x185
1x195
1x205
1x255 (fail)
1x205

3 x 245
2 x 335
2 x 315
2 x 315
1 x 370
1 x 375 (fail)
2 x 315
1 x 225

okay, I'm going to do it! I decided to keep the weights lite, do some pre warm up dl's with a weighted bar, and then go and do lite dl's but progressing maxing at my body weight. I only want the weight to challenge my use of techniqe, not neccecarily my whole body.

And i read the deadlift instructions from the moves issue of CFJ and it says the deadlift packs a hormonal punch, what do they mean by that?

I'll let y'all know what happens,

TimR thanks for the advice!

I luv crossfit

T

WOD
3X225
2X275
2X275
2X275
1X285
1X295
1X300-NEW PR
1X300
1X300

Tyrone,
Let me tell you what happens when you try to push to fast and too hard on DL's. You learn to hate them, fast.

I had never DL'd in my life until CF. My first workout with DL's was the same rep scheme as today. I set a PR with a 280 lift. I was stoked as I had never lifted so much in my life. I know it was mostly back and not enough hips, but I took it.

A week later we had a 5 rounder with 225# DL's and 400m runs. Piece of cake, right? No, used too much back, no hips and screwed up my back for about a year. Had I taken the time to lighten the load, practice form, and get everything right, I'd be better off and love the most important lift you'll ever do.

Bottom line: Don't try to build Rome in a day. The Romans took about 500 years to get it right (and another 500 years to tear it down), you can use a couple of WOD's to build a DL.

My .02, and worth every penny.

Patty, you rock without question.

Visualizing Diana's tighter, firmer hind quarters. (sorry Brian, couldn't resist)

Tyrone,
I don't have much of a background in Physiology but the basic gist of the deadlift packing a "hormonal punch" is that it's a very taxing compound moving. Your body's response to big, heavy movements such as the deadlift and squat are to release a lot of growth hormones (GH). I can't really recall the justification for it, but for all intents and purposes, your body is on overdrive producing testosterone and other bio-chemicals. An aside to this is that big compound movements also increase bone density.
That's why the squat is a main staple for many bodybuilders. It literally helps your body grow.

If someone can give a brief, more technical explanation, I'm sure it would be a good bit of information for anyone that wants some solid justification for exercising in general.

--Mike

Welcome Sempai Barney!!!
Nice of you to join the party. Remember, in 1 month's time you'll be laughing at these early posts. Keep the hammer down.

I guess I more or less did the DL workout as a warmup last night, worked up to a new PR of 160#
Then tried a max PU (8). Then did Helen for the first time, 18:50. Looking forward to moving to the new Vancouver space next month, sweet!

BW: 195#
PR: 275(x3)

3x225
2x235
2x235
2x235
1x245
1x245
1x245
1x245
1x245

3x25 Swiss Ball Sit-ups (focusing on arching the back and getting complete ROM w/out bouncing)
2x25 Leg raises (from a bench, which allows you to gain greater ROM by bringing your feet to the floor)

Maintained form on the DLs all the way through. The last couple of reps were a little shaky, with too much back and not enough legs.

3x185
2x205
2x225
2x235
1x245
1x255
1x265 -missed
1x235
1x235

Still fearfull of really grinding. I failed on 265 before I even touched the bar.

145x 3, 160x 2, 170x 2, 175x 2,
180x 1, 185, 190, 195, 200! (new PR) Yipeeee!

David B.

Those are impressive numbers. You started with more than I used on my last set.

BW about 160

CFWU x3 minus pull-ups and dips (actually had something close to a GHD for once)

Max set of pull-ups: 39 (PR by 6)
Set of dips

DL

155x3
165x2
165x2
165x2
185x1
195x1
205x1
215x1 (Lifted it, but lost form)
205x1 (going to call this my new PR)

3 x 200
2 x 220
2 x 250
2 x 270
1 x 290
1 x 300
1 x 320
1 x 300
1 x 290

ray, i hear you on the abs and the L sit pullups.

3-275
2-295
2-315
2-335
1-365
1-385
1-405
1-425
1-445 missed

Did J.T. today. Posted results in earlier post. Fun times.

3-135
2-185
2-195
2-195
1-205
1-215
1-225
1-205
1-205

10 x bar
5 x 135
3 x 225
2 x 245
2 x 265
2 x 285
1 x 305
1 x 325
1 x 345
1 x 365
1 x 375

Form is much improved over last effort. Hips are much lower, better shoulder involvement.

Chris H, Ron, Mike

Thanks so much for your posts

Chris H, I only got to read your post after my work out. Let me post.

I warmed up, and activated my muscles by using a 15 pound bar, doing the deadlift, wide arm squat, did the rowing machine, some jumping jacks, you get the idea

Here's my weights...

3x45 pounds
2x90
2x100
2x110
1x130
1x165-challenged, but kept basic form
1x185-kept form
1x205-almost barely kept form
1x235-Definitly too high, lost techniqe, used my back and not my hips to will it to the top and back down-nothing damaged from what I can tell, but I will respect this weight as my current limit and something to work towards handling technically-ron-thank you for your feedback, and if that workout comes around, I'm definitly going to reduce the weight and go for techniqe and just try and kill my self by running.

2x115
2x115
3x115
3x115-just cause I liked the movement so much.

Man, the deadlift brings the cro-magnon out of you...

Feedback?

BW 165
warmup 10 wide grip pullups/10 145 DL

5x231
3x231
2x275
2x275
1x275
2x319
1x319
5x275
1x341
5x231

I love deadlifts, and I probably could have squeezed out 350...

Though out of curious are we supposed to be doing romanian style or classic style dead lifts. Classic being the one where your back stays more or less vertical... I am doing mainly romanian, with lots of veins popping out of my neck *grin*.

Finished up with a rope climb using two ropes, some standing shoulder press and some L-sit pullups.

Day 2 of "comeback" follwing 8 days off.

Started at 275 & worked up to singles at 315.
Finished with farmer walks: 4 x 40 yards x 110#DBs

I've been following the WOD for a few weeks now and I'm loving it. The variety gives me something to look forward to every morning.

HT: 6'0
WT: 249

3 - 150lbs
2 - 170lbs
2 - 190lbs
1 - 210lbs
1 - 230lbs
1 - 250lbs
1 - 250lbs
1 - 250lbs

This felt pretty good. My form didn't seem to suffer, and my back feels fine. I realize this is probably light for my bw, but I don't want to go nuts and hurt myself. These are my first real heavy DLs so I'll take my time adding the weight on.

Ian,
I hear ya brother. I wouldn't want my 1 1/2 year old daughter to watch me deadlift. One the other hand, the first pimply faced boy she decides to bring home is another story!

3 135
2 225
2 225
2 275
1 295
1 305
1 325
1 325
1 295

Finsihed with light FS and OHS.
OHS is very tough for me. Tried 95lbs for 3 sets of 8. I was trembling by the third set.

135 till 1x155's

BW-180
225x3
255x2
275x2
295x2
325x1,1
305x1,1,1,1,1

Didn't have it today to pull higher. Good workout though.

Ray

Tyrone,
Yep.

Will do DLs tonite once I recover from doing Kelly this morning.

Tim R:

A word of caution on the use of ibuprophen before or after workouts: Make sure you are well hydrated when you consume. All of this class of meds (Aleve, Nuprin, Motrin, etc.) can have very neg effects on kidney function (it can seriously damage kidneys, even kill) if taken while substantially dehydrated. I lose lots of water doing a typical WOD and I bet you do too, so take lots of fluids fore and aft of the WOD. We can't afford to lose you!

225x3
245x2
245x2
255x2
275x1
285x1
285x1
285x1
300x1

Finished with 225x6

Usually I suck at DL's-my hips tend to shoot back too much, but felt really good today. Thank you Crossfit coaches and fellow posters.

41 yo male 190lbs.
3x140 kg
2x150 kg
2x155 kg
2x160 kg
1x170 kg
1x180 kg
1x185 kg miss
1x160 kg
1x160 kg

BWT 160
275x1
295x2
305x2
315x1
335x1
345x0
325x1
335x1
335x1
315x1

Couldn't get it up today. But I hear this happens to lots of guys...

Been doing CF for couple of weeks. Last time I DL'd max was in the 70's and did about 200# more. I don't have any larger plates, so I'm having to lift a couple inches higher than normal. I got both of the misses up, but I couldn't lock.
189
219
236
251
260
280
300(miss)
291(miss)
271

225 to 275 with failure at 300.

Thayer: 67x3/78x4/84x2/89x1/89x1/94.5x1/100x1/94.5
Talissa:
67x3/78x2/84x2/89x2/89x1/94.5x1/100x1/105F used back/100x1
Sheila:
67x3/78x2/72.5x2/72.5x2/78x1/78x1/72.5x1/78x1/78x1

BW-160

3-215
2-235
2-255
2-275
1-295
1-315
1-335
1-355
1-375

36 yr. old male, 238 # BW

3 @ 225
2 @ 275
1x5 @ 280

I've been doing CF type workouts now for few weeks and really enjoying the benefits. I feel great. Since starting a few weeks ago I've lost 7 #s. Haven't deadlifted since I was in the Navy so I realize these numbers aren't very impressive.

I do have a couple of questions, should these strength type workouts also be done with as much compression in the rest periods as other days? Also, do most people on the zone just eat a regular (for you) X block meal as opposed to snack post workout? The only time I have to train is in the morning after dropping my daughter off. Just wondering what the best tactic is, snack on waking then "breakfast" post workout. Thank you for this website.

3@275
2@295
2@315
2@315
1@335 fail
1@335 fail
1@335
1@315
1@315

bwt 178
225-3
275-2-2-2
305-1-1
245-1-1-1 For technique

Haven't deadlifted in a quite awhile, want to make sure that I have good technique before going higher.

1 set 30 reps p-ups (kip)

Went to do some L p-ups to cover the dead hang crew and... still paying for the L p-up's 4-5 days ago! Got 2 reps out easy, but felt like my gut would rip out. Think I'll wait a couple more days!

bw 185

Tried this with a moderate amount of weight (225#)and increased reps:

3x6x225# Anyone interested in Ftn Valley, CA?
2x6x225#
1x6x225#

This workout altered my posture for the better. After about 6 weeks I feel great!

I hope i don't regret this...but i felt good today, even after Kelly. So, i thought i'd try out Linda :D Now she's some good stuff!

DL'd 2xBW
Benched BW
Squatted BW
10,9,8,7,...2,1

No idea of time though. Please don't be a Linda tomoz!

So with you Bob. I have buddies who want the girls to watch while they lift. I scoff and laugh since if they did real exercises this wouldn't be the case. I fear any females watching what I do would run the other way *grin*. Ahh well.... we lift because we love it.

BW 187

3x135
2x205
2x205
1x225
1x225
1x225
1x245
1x245
1x265 (this is where my hamstring popped last time out and I figured going for a new PR 8 weeks after an injury was tempting fate so I stopped here)

Executed the Deadlift WoD as follows: (lbs)
155, 185, 225, 265, 265, 265, 270 (fail), 245, 255.
- Additional OHS work, Cleans, assisted HSPU sets.

BW 195
3x275
2x295
2x315
2x335
1x355
1x365
1x375
1x380 PR Kind of scary
1x365

as rx'ed: (all weight in pounds)

BW: 205

3 @ 315
2 @ 365
2 @ 385
2 @ 400 (PR for 2)
1 @ 410
1 @ 415
1 @ 420
1 @ 425 (PR from last time)
1 @ 430 (NEW PR!)

80, 90-95-100(PR), 110-112.5-115-117.5-120(PR) kg

McMule -
Just scrolled down the comments and noticed your advice. Thanks a lot! I do try to stay hydrated anyways, but now I will especially make sure I am well-fueled if I am on medicine like that. Thanks again

Marty -
As for the time span for resting, unless the workouts specify, take as much time as you need but not so much that you lose focus. Rest is especially important on days like this where max weights are being hit. As for the blocks, I am not entirely positive, but I think most stick with the blocks. If you go to the "nutrition" section of the message board, you will find a plethora ;) of information on the zone. Hope this helped!

Today I went to the 6:30 am class at Brand X and this was Sean's workout:

Run 400
*
3 rounds of the triplet
10 HSQ @45#
15 Pull Ups
20 Push ups
*
Run 400M

20:50

My workout...in Sean's class.

:)

Team Ruthless CrossFit, Virginia
Dino:3/315,2/365,2/405,2/425,1/435,1/445,1/455,1/465,1/435
Ashley:3/155,2/175,2/195,2/215,1/235,1/250,1/260(PR),1/270(NL)1/275(NL),5/225
Diane:3/155,2/165,2/170,2/180,1/185,1/190(NL),1/190,1/195,1/200,5/175
Nadine:3/95,2/115,2/135,2/145,1/155,1/165,1/170,1/175,1/185

3x205,2x225,2x235,2x245,255,265,275,285,305...my goal was 250, but then when i got to 285, i didn't want to miss 300 by only 5 pounds...new pr by a huge margin...never would have imagined myself doing any lift with this kind of weight 2 months ago...thanks coach...

Sully - BW:185

225 x 3
245 x 2
265 x 2
285 x 2
315 x 1
335 x 1(PR)
355 x 1
365 x 1
375 x 1

Paul -

225 x 3
245 x 2
265 x 2
285 x 2
315 x 1
335 x 1
355 x 1
365 x 1
375 x 1(PR)

BW 155#

VERY stoked as I finally hit 2x bodyweight!

225x3, 245x2, 265x2, 275x2, 285x1, 295x1, 305 fail, 305x1 (PR), 310x1 (PR)

These were made a bit harder from leg-frying due to Kelly yesterday. Was quite pleased with recovery from failed 305#. I was NOT going to leave the gym without doing 310.

Tariq

Crossfit at Auburn

Matt and Russ:

started at 100
then increased each set maxing on the last 2 for 235 when form failed.

Michael:
started at 100
then increased each set maxing on the last 5 for 205 when form failed

Afterwords tested max benchpress (nobody has benched in the last 3 months, nothing but crossfit since end of August)
Russ: 155 (88% of bodyweight)
Matt: 165 (106% of bodyweight)
Michael: 165 (83% of bodyweight)

225 x 3
275 x 2
295 x 2
305 x 2
315 x 1
325 x 1
330 x 1
335 fail
335 fail
335 fail

My legs were also tired after Kelly yesterday.

BW=200#

221X3
241X2
261X2
281X2
351X1
371X1 PR!
381X1 PR!by 16#
Figured I'd go 2X
401 Fail
401 Fail (as in didn't budge it..gravity won this time)

Me | Julian
135 135
185 185
205 225
225 225
255 245
265 255
275 245 (275 was my old PR)
285 245
300! 245 (The big three-oh....oh)

155
185
205
225
245
275
305
315(f)
275

3 x 225lbs
2 x 255lbs
2 x 285lbs
2 x 305lbs
1 x 315lbs
1 x 315lbs
1 x 315lbs
1 x 320lbs
1 x 320lbs

320lbs is all the weight I have right now but I think I could only manage another 5 -10lbs tops anyway.

BW=107lbs

3x95lbs
2x100lbs
2x105lbs
2x110lbs
1x115lbs
1x120lbs (old PR)
1x125lbs
1x130lbs
1x135lbs (new PR)

BWT=115#

3x65
2x85
2x95
2x115
1x125
1x135
1x135
1x145
1x155

bw 165

185
205
225
245 - bad form
255 f - bad form
225 x 7 sets

tried to correct my DL form and not risk injury. hips are still rising too soon. where the heck is my lower chain?

maxed out too early. I keep having trouble with my grip on the heavier loads.
bw 124
3x 115
2x 135
2x 135
2x 145
1x 145
1x 145 (grip failing, didn't want to drop the bar)
1x 135
1x 135
1x 135
1x 135

BW 165
3x275
2x285
2x285
2x295
1x305
305(fail)
1x295
1x305
315(fail)
1x225
1x225
30# off my PR. Form was not coming together today. Next time.

BW: 202

3x225
2x275
2x295
2x315
1x365
1x385
1x385
1x395
1x405

Followed with Bench press 5x185, 5x225, 5x235 (failure on last rep) and DB shrugs 2x30@75#

It has been a long time since I've done these
135x3
225x3
315x1,1,1,1,1,1
did not go heavier due to back not feeling quite stable enough.

prior to this I did OHS 135/155/185x3,3,3,3,3,5

I liked Kelly's approach, so
trap bar deads/pullups/ring dips
3x165/10/5
2x175/15/10
2x185/20/15
2x195/25/20
1x205/30/25
1x215/35/30
1x225/40/35
1x235/45/45
1x195/50/50

deads were not good tonight; back was bitching before I even started and only got worse with each set.

Rower: 15min 300 Cal
LifeCycle: 30 min 448Cal

did yesterday's Kelly
time: 36:41
run - closer to 500M and hilly
18" box
2-20# DBs thrusters for wall ball

splits run bjmp thrusters
rnd 1 2:55 1:51 2:05 (6:51)
rnd 2 2:59 1:57 2:31 (7:27)
rnd 3 3:07 1:46 2:23 (7:16)
rnd 4 3:15 2:23 2:38 (8:16)
rnd 5 3:19 1:57 1:35 (6:51)

3x 165
2x 175
2x 185
2x 195
1x 200
1x 210
1x 215
1x 225
Wow after the 2 previous workouts I have no legs left:) Loved it!!!

Dave: 145x3, 155x2, 170x2, 180x2, 190, 200, 210, 220, 230

Sarah: 75X3, 80x2, 85x2, 85x2, 90, 90, 95, 100, 100

Vanessa: 145x3, 155x2, 165x2, 165x2, 175, 185, 195, 205, 215

3x 135
2x 165
2x 195
2x 225
1x 265 (miscalcualted the amt of weight I added)
1x 245
1x 255
1x 265
1x 225

Barely managed 265. Last time I did this I got to 275(PR) and probably could have added 20 more lbs. Did 100 pullups for time (10:22) and tabata pushups (score = 5, terrible) right before this, so maybe my grip was a little worn out. Dunno. We'll know for sure next time.

115
125 x 3
135
135
140
140
150

Still new to all of this.

bw is 190

bw 190

did a modified 'kelly' first then did this right after, held back for obvious reasons. (PR somewhere near 335)

135x3
205x2
235x2
265x2
285x1
305x1
315x1
325x1

felt good. I could actually feel the lift in my hamstrings and not my back. Does that mean I am learning to use my posterior chain?

I dunno, but right after the WOD I did learn that athletic shorts absorb beer pretty well (see yesterday's comments for more info).

Body weight- 175
3-145
2-215
2-295
2-295
1-345
1-345
1-365(pr)
1-365
This was only the 3rd time I performed a deadlift. I checked the master's (50-54) rankings for 2004. I would have been 8th in the US.
Thanks, CrossFit. I am now able to set a new goal to earn the ability to compete.

Hey Byron D,

Welcome to the CrossFit club of total fitness domination. I was right about where you are now when I started. Keep up the strong work and you'll see results.

Skip,

holy crap . . . strong work!

WOD after a full day of MVR extrication training.
Was pretty tired, but wanted to get in there.
We got our new bumper plates at the station and I wanted to christen them - thanks Doug, Paul and Rob!!
3-295
2-305
2-315
2-340
365 F (mark it a zero Smokey)
1-340
1-315
1-305
1-295
BWT: 77kg

Tennis elbow has been aggravated by grip for DLs so subbed 8 x 100m sprints instead.

LB:
3@135
2@225
2@315
1@335
1@365
1@385
1@405
1@425

oops, missed one in there...

AK went running

Zero dark buffalo
O.L.A.D
Squats 7 sets of 5
335lbs

After work
WOD Deadlifts
3 sets of 3, 355
3 sets of 3, 375
405-415-425-435-455, singles

Steveo

Missed yesterday, and have no access to olympic weights...so I did yesterday's workout today.

First: I'm very happy I finished, and finished strong, just staving off Mr. P.
Second: I couldn't have done 3 rounds of this a few weeks ago. I'm psycked at the progress I'm making.

Total time: 29:34
Round 1: 4:55
Round 2: 5:59
Round 3: 6:19
Round 4: 6:11
Round 5: 6:10

Avg HR: 171, peak 189. Really great workout, Coach.

185-230 still working on form....

Crossfit Tikrit:
warmup: rotational exercises, 2x10 squats, 1x10 deadlift w/45 lb bar
mfbunch:
3x185
2x205
2x225
2x225
1x235
1x235
1x245
1x255
1x265
heavier weight on last set last time, but greater total load by far-next time will check before workout and shoot for PR
joey d: same reps except last set fail on 265, complete 245x1
good workout

Unsure of loads, used a big sand bag. I know that it's not too heavy (approx. 200#), but the odd shape made it tough for me. I got pretty frustrated, but I think I am still making progress.

TimR,

Thanks, that does help. I appreciate it.

marty

Richard "The Aztec Warrior" Lopez:
BW:125
3x135
3x135
2x145
2x155
2x165
1x215
1x215
1x215
1x215 PR

Paul "The Romanian" Moldovean
BW:155
3x135
3x185
2x205
2x225
2x245
1x255
1x265 PR
1x245
1x245

Vince "Monkey Man" Falcetta
BW:158
3x135
3x185
2x205
2x225
2x245
1x265
1x285
1x295
1x295 PR

-CF- Japan

3x335
2x345
2x355
2x365
1x375
0x385(fail)
1x355
1x365
1x375
1x385 (got it)

Deads275/275/285/295/305/315/325/335/350
Push Press 135x5/145x5/155x5/165x5
Pullups 25/13/12

Just gettin back into things after surgury

BW - 185

3 - 225
2 - 315
2 - 365
2 - 385
1 - 405
1 - 425
1 - 455
1 - 475
1 - 495 failed attempt but quite happy with the results. Gotta love this program

BW - 225
3x225
2x275
2x275
2x305
1x325 - F
1x225
1x225
1x225
1x225
Felt a little twinge on 325, didn't want to overdo it.

3 x 205
2 x 225
1 x 245
1 X 265
1 X 275
1 X 285
1 X 295 PR

took extra rest day in prep for race tomorrow

did this one a few hours after "kelly" wod.

deadlift
3 x 275
2 x 2 x 295
2 x 315
1 x 335
1 x 355
1 x 345
1 x 315
1 x 335

pre-wod deads: 5x135/5x185(snatch grip)/5x225
post-wod deads: 10x225

capped it off with 5x5 db presses and a 2K row.
time for a nap.

BW = 165

BWT 84kg

3-120kg
3-140kg
2-150kg
2-160kg
2-160kg
1-170kg
1-172.5kg(FAIL)
1-140kg
1-140kg
1-140kg

Bwt 192#

3x275
2x295
2x315
2x325
1x345
1x365
1x375 (F)
1x375 (F)
1x345

Bwt 162 lbs

3x255
2x265
2x275
2x285
1x305(previous PR)
1x315 New PR!
1x325 Failed
1x320 Failed
1x305
1x305
1x305
Creeping up on 2xbodyweight;) Thanks Coach!!!

3-225
2-245
2-265
2-275
1-285
1-295
1-305
1-315
1-325 (fail)
1-320

previous personal best - 310

3 - 130
2x3 - 205
1 - 225
1 - 245
1 - 255
1 - 275
1 - 290

Finished up with 5 90lb snatch.

BTW=150. Did a max-effort SDHP WOD, in the 3,2,2,2,1,1,1,1,1 pattern. Worked up to 140# before I couldn't get the bar above the nipple-line anymore. Then did a Sumo-Deadlift repeat of the same pattern. Worked up to 230#. That's the heaviest I've picked up off the ground since this Spring's back injury. I'm pretty happy with that as, pretty soon, I'll be able to do Diane again.

-D.

Did "Kelly" this morning, but wasn't too tired for this.
3 - 165
2 - 215
2 - 215
2 - 235
1 - 245
1 - 255
1 - 265
1 - 275
1 - 280 (and that was with the last plate I own)
Previous PR is at 286.

BW 160
3X241
2X264
2X284
2X295
1X300
1X305
1X315
1X325(f) bar never left the ground
1X315(f) had nothing left - got it about 2" off the ground.
I see that some use the triples and doubles as warm ups which may give a little in the tank for the last couple. I do about 4 warm up sets before even starting the WOD

Got sick for a couple of days.

Ran 3.5 Miles
225 x3
245 x2
245 x2
245 x2
275 (fail)
255 x1
255 x1
255 x1
255 x1
255 x1

Watched the USC-N.D. game between sets. Great game!

3x205
2x255
2x255
2x255
1x305
1x305
1x325
1x325
1x325

205
225
245
265
275
285
295
305
305

95
105
105
115
115
115
125
125
125

Did this WOD right after Tomorrows WOD, so I started off kind of fatigued.

225 x 3
295 x 2
295 x 2
315 x 2
335 x 1
355 x 1
375 x 1
375 x 1
375 x 1

RLTW

3x225#
2x245
2x265
2x275
1x295
1x300
1x305
1x310 (fail, no lockout)
1x300

Felt like I could've done more #, but grip appears to be weak link.

3 x 80
2 x 95, 110, 125
1 x 127.5, 130, 132.5, 135, 137.5
weights in kg.
with an all time pb of 145 i am getting back up there

Deadlifts are not my strong suit. 3 x 100kg, 2 x 110, 2 x 120, 2 x 130, 140, 140, 140 (grip failure imminent), 120, 120. BW now about 92.

Did this a day late. After I did the 45lb Thrusters/3sets of 45 Towel pull-ups(Rope climb sub). DL's not my strong point. Started out really light, but picked it up by the end... when my grip strength came back from my previous work out.
3-100
2-115
3-135(did an extra one. Just felt good.)
2-155
1-175
1-195
1-205
1-225
1-245
Still need to work on form. It's good at light weights, but starts to go at heavier ones.

Deadlifts:
3@225
2@315 (ow)
2@285
2@285
1@325 pr (oooww) stopped

need to hire somebody to check my form on these, never sure when I'm about to hurt myself.

235, 285 x 3
305, 325, 345 x 2
365 x 1 x 5 sets

I finished with 1x 210LB DL -- a new PR. (BW is 175).

Long ways to go to reach my near-term goal of 1.5X bodyweight.... but getting closer.

BW 175

3x185
2x225
2x275
2x315
1x335 fail
1x315 fail
1x295
1x305
1x315
1x320 pr

135
140
140
140
145
145
150
150
155

executed on 051017

DL:
5:135/185
3:225
2:245/265/265
1:285/305/315/325(PR)/325
3:225

Got to this one a bit late...
bw: 190

225 x 3
275 x 2
295 x 2
315 x 2
325 x 1
345 x 1 (old PR)
365 x 1
385 x 1 (new PR)

It got difficult at 345, tried to focus on pulling through my heels and keeping a spread puffed out chest.

(all in lbs.)
5x 135
3x 185
2x 205
2x 225
2x 245
1x 265
1x 285 (old PR was 275)
1x 305 (got it! 2x BW, form OK but shot hips up a little, I think)
1x 310 (got it! form worse, maybe should have dropped it? still felt OK)
1x 285 (oif, now this was heavy, too, but got it)

BWt = 152

Psyched! I've been anticipating/dreading this WOD for some time, as I've wanted 2x BW DL for whatever reason.

All were lowered slowly with good control until final inch or two from floor.

(PS--Thanks, CrossFit!)

Deadlift 3-2-2-2-1-1-1-1-1 reps

110Kg x 3
115Kg x 2
115Kg x 2
115Kg x 2
140Kg x 1
140Kg x 1
120Kg x 1
120Kg x 1
120Kg x 1

Inadvertently set a big PR today when I miss calculated how much weight was on the bar and did 140Kg rather than the 120Kg I'd meant to do. When I did it the first time I thought, "Jeez, that seemed a lot heavier than the 115Kg. I need to do that again." After the second lift I recalculated and thought, "Duhoh!" I was happy because I'm behind in my WOD's and had done 051017's before hand and not done as well as I'd have liked to. Setting a big PR aleviated some of the disappointment of the first WOD.

body weight 172 lb
3x225
2x275
2x315
2x315
1x335
1x155
1x165
1x380 new pr
1x390 (miss)

My last seven Sets were memorable
2*325 (325 was my 1RM from 5 weeks ago when I started Crossfit)
2*335
1*365 1RM from two weeks ago
1*375
1*385
1*390
1*395 (2xBW!)

Done 10-19.

3x225, 2x275, 2x315, 2x365
1x385(former PR 395, skipped it, went straight to...)
1x405(modern PR, not counting HS PL ten+ years ago)
1x415-fail
1x405
1x385

Not great, but improvement is improvement.

I'm not counting high school powerlifting, mainly because of all the gadgetry I used. Squat suit, knee wraps. Bench shirt(for bench, clearly not for DL).

3 - 225 lb
2 - 275, 295, 315
1 - 335, 355, 375, 385(fail)

Done on 101705

Felt like some torture, so here was the set-up (to explain the low numbers): Trap bar with 35's as largest plates, WHILE standing on 100's; this meant I was pulling from 5" off standing surface, hamstrings were almost resting on calves ;P

warm-up 5 - 125

195 x 3
265 x 2
285 x 2
305 x 2
325 x 1
335 x 1
345 x 1 PR!

195 x 10

BTW this was harder than box squatting an equal weight to that depth, I dunno why, but it was

bw=168
3-242
2-297
2-297
2-297
1-330 (pr)
1-330
1-330 (tried 335, but grip failed)
1-330 (tried 335, but grip failed)
1-330 (tried 335, but grip failed)

Minnesota Crew:
Jeff- 205x3, 225x3, 250x2, 293x2, 313x1, 333x1, 343x1 (failed), 313x1, 293x1
Matt, Ben, Joe: 155x3, 175x2, 205x2, 225x2, 245x1, 265x1, 265x1, 265x1, 265x1