Absolutely!!! At Mt. Baker CrossFit in Burlington, WA our clients range from 12-69. The workouts are the same- only the load changes. Great pictures!

PS and the level of intensity changes!!

Yesterday's WOD: 20:26 as RX'd. That was after dropping body weight on my face at the end of the set of 15... pride got in the way of asking for a spot. Live and learn.

My CrossFit partner is receiving the Silver Star today here in Mosul (get this, he is a US Army Physicians Assistant... awesome). Want to let the CrossFiters out there know we have yet another hero among the ranks.

From CrossFit Marez - Happy New Year

Had a rough few days healing from christmas days workout and the following days workout. I had to take a few days off to let my lower back and my legs heal (could barely walk all week!)I'm Back on track now. Going for a two-a-day tommorow with the DL's and the running/BP workout. Wish me luck!

"My CrossFit partner is receiving the Silver Star today here in Mosul (get this, he is a US Army Physicians Assistant... awesome). Want to let the CrossFiters out there know we have yet another hero among the ranks."- J Marshburn

Congrats to your buddy. It's an honor to be in the presence of a true hero.

Just came across Crossfit for the first time on Saturday. I'm a Martial Artist who was searching for a program that had cardio, calisthenics, and resistance to offer. This stuff ROCKS!!
Scott

DAMN!

Those fine ladies are giving Eva a run for her money.

Somewhere on CrossFit there is a 75 year old woman warming up with your personal record.

Ok, didn't read the whole math thing all the way through...mostly because I'm busy playing with my new Mini Mac I got from my lovely wife for xmas...but I will say I can't think of anyone more deserving of a swift kick in the pants than this person.

I have a learning disability in math, much like dyslexia...there for, I am bad at math. Its true, and documented and I've dealt with it, and jackasses like this all of my life...so much so that I have become rather militant with my approach with dealing with these people...like scorched earth militant.

Oh, and I'll be doing Fran tomorrow morning :D

This math man has joined my (admittedly long) list of heroes. I've always been stunned by the people who crippled themselves with math, or the arts, or (in my case) athletics simply because they got a bad impression from an irritable or ignorant teacher, got spooked in front of a crowd or class, or saw only the fathead jocks and the equally asinine coaches. Math is built in- basic logic functioning and thought surrounds mathematical rudiments in our brain- we may not all be Newton's or Pascal's or von Neumann's, but all of us can do it, but so many kids I was surrounded with until quite recently couldn't crack the a math book without that cringe. I helped a lot of those kids, at least one of whom had a mathematical "disability" and as a group, it became fun. The intrinsic challenge became worthwhile, the outcome validating. And damn, did I feel good. Athletics was the same way for me- I cringed when I walked by the jocks, because those jocks were utter crap. And then I found this stuff. And it suddenly was fun, and challenging, and validating. And suprise, suprise, I didn't suck anymore. I'm pretty darn strong now if I do say so myself, and faster and tougher than those fatheads.

CrossMath, anyone?

The essay makes alot of sense. 1+1= the truth hurts.

CrossFit= Strong mind, body, and spirit!

warmup: 45#x15, 135#x10
WOD: 225x3, 275x2, 300x2, 315x2, 345x1, 365x1, 375x1(pr), 375x1(f), 315x1, 315x1
bodyweight: 190

CFWUx2
135x3,155x2,185x2,205x2,225x1,255x1(PR),275x1(PR),305FAIL,285x1(PR),290FAIL
bar clean x10, bar snatch x10
Today was a good day.

I am new to the crossfit program. Can someone explain exatly how to do todays workout. How much weight? etc...

Thank You!

Kevin, a new person hooked on crossfit

Do I have to do the deadlift dance before each set? (see message board for details http://www.crossfit.com/discus/messages/3499/17418.html)

Kevin,
See the posting by John H and you'll get the idea. Add weight, rest just long enough to lift more weight (60-90 sec), and go again.

225, 245, 265 for each group of sets.

220 lbs all reps, felt GREAT this morning and planned on lowering weight from there, but actually needed to start with more. But it was all the weight I had to go on my Wal-Mart bar, Man I need an Olympic set-up!Oh yea, up from 175 last time! And I saw my first plate of Armor in my abs this morning! All without crunches everyday!in my 5th week! Amazing results!

335x3
(345x2)x3
(365x1)x2
(375x1)x2
(380x1)x1
Bodyweight = 167lbs.
~:60 between sets.

Did we do the DL workout about 2 weeks ago? Just wondering, as I remember doing it, but the link brings us back 2 months ago. If anyone knows the date that would be great.... so I can compare. Thanks for the help!

WUx1
135x3,155x2,175x2,185x2,205x1,205x1,205x1,205x1,205x1
also added 10 pull-ups.

CFWUx3

95-115-135-155-175-195-215-235-255

Steve...
On 12/18 we did deadlift 1-1-1-1-1-1-1, similar but not the same.

The search function is your friend.

For myself, that is an infintely useful resource. I have been doomed by being "bad at math" since age 7. Since then I have failed at rudimentary algebra classes because of hateful teachers with too many students, to finish out my high-school career in the "Math Basics" class, where you learn how to add up a grocery bill. Since then I have put off any honest attempt at college education because of the math requirements. I am now 25, and returning part-time to school, dead-set on completing it all, even the math. It's nice to know I'm not the only person who feels like they were short-changed for the long run!

J Marshburn, congrats to your friend. I am eternally grateful for those who are sacrificing so much for the military at the moment!

Maxed out at 275 lbs.

Up from 255 last time, and a feeble 175 when I started crossfit 9 ish months ago. To be fair though, that was the first time i ever deadlifted in my life...

Regarding the previous posting from J Marshburn on the Silver Star winner in Mosul. To both of you thanks for serving in the GWOT and stay safe. s/f Eric

185x3,225x3,275x2,285x2,290x2,315,345 (pr),315(fail), 315,225

Did yesterdays and todays:

no track but did the runs as 8 min, 4 min, 2 min, BW 165. 175 BP X 11, 10, 10, 5, 9.

Today : 135, 155, 185, 205, 225, 245, 265, 285 fail, 245, 225.

My first real week and loving it so far.

I was told early in my schooling career I had a big fat case of dyslexia. I didn't feel like hiding behind it though, so, much like my crossfit training, I did what I had to to fix my deficit. I read. I read a whole lot of everything. No more dyslexia. This man is more right than any teacher I've ever had.

Our brains are capable of so much, and the only thing labels like "bad at x" are doing is telling our brains to limit themselves. Don't listen, but rather go out and do that which you are "bad at". Chances are it's not permanent.

I also like his approach of using discrete mathematics to teach math. It seems a valid approach to teaching early mathematics to the average confused student. After all, numbers are just another invention of man. If you'd have asked someone a few hundred years ago what a negative number was, he'd look at you like you were drunk. Maybe we should teach the true basics first.

Duly chastised by Norma last night, I'm trying to get back into the swing of posting times / weights.

To that end:

Bodyweight: 135#
WOD: 155-175-195-205-215-225-235-245-255#

Hey Silver Star PA in Mosul, I am an RN serving in Baghdad. Who says the AMEDD is for pansies?,, GET SOME !!!

PS Crossfit Rocks, I am in my second week and addicted. Doing the workouts one week back so I can do them first thing in the AM Baghdad time, can't wait to get home and build my own home gym. Keep up the great work coach.

185x3, 225x2, 245x2, 255x2, 265(PR), 275(F)x2, 265, 265, 265
Congrats on the Silver Star and thanks to both of you for fighting for us.

205X3, 255X2, 275X2, 285X2, 295, 300, 300, 300, 300
Need to get more weight if I'm really going to max out on DL, bw 155#

3x235
2x265
2x275
2x275
1x295
1x315
1x325 (PR)
1x315
1x315

I'm new to the site. Loving the workouts so far. Just wondering, what is the reason for posting the math article?

Team Fallujah (still just me)

225x3 / 225x2 / 225x2 / 225x2
275 / 295 / 295 / 295 / 305 / 315 (pr)

Armstrong pullup program, Thursday WO:
5x dead hang pullups, 1 min rest between sets, max number sets---12.8 sets.

Did'nt know what to expext.
185x3
235x2
235x2
250x2
255x1
265x1
265x1
265x1
275x1
pull ups and 50 squats
body weight 163
suprised myself

330, 350, 375, 395, 407, 420. Then did some snatch grip power shrug type things to give myself a big bull neck that makes me look like I have a single digit IQ.

Last one went up nicely but I'm working a night shift tonight so didn't want to go any heavier lest I do myself a mischief... Nice way to end 2005 anyway - think that's the most I've pulled, certainly in a good while anyway.

Craig - The Glassman's will often challenge your brain as well as your body.

I completely agree with the author. If a kid is told by a teacher that they are bad at math or a slow reader or (insert any negatively critical statement), they are likely to have trouble overcoming the limits of those statements. The author demonstrates the reality of self-limiting beliefs and the personal responsibility required to recognize and overcome those beliefs.

Matt,

Gotcha brother! Thanks for the help.

235, 245, 255, 275, 285, 295, 305 (pr), 325 (f), 325 (f)

On my failed lifts it was my grip more than anything else that failed. Any suggestions on how to maintain grip?

Myself - on a break

McK - first time doing deadlifts so focusing on form

3x55
2x65
2x65
2x70
1x75
1x80 (f)
1x75
1x80

Dan D.=
3-185,2-225,2-275,2-315,1-365,1-385,1-405
1-425,1-455 (f)

Jon=
3-185,2-225,2-225,2-275,1-295,1-305,1-315(f),
1-315(f),1-275

Crossfit is awesome in its ability to scale so easily for different ages and abilities. I've been incorporating CF ideas and training into the Taekwondo classes I teach with beautiful results. Before CF I used Dragondoor.com and Matt Furey ideas. CF is a better blend of ideas and methodology, especially for those with time constraints. I have ages of 5-57 working out with me and they all love it. They come back for more everytime. :-)

Cheers and have a Happy New Year everyone!

Steve, no problem. Just a tip...when using the search function, put your term(s) in quotes...that tells Google to look for that exact thing. Just put the first bit of the workout in quotes and you should find what you need. For today's, you'd have done something like:

"Deadlift 3-2-2"

cfwux2

d/l
3-2-2-2-1-1-1-1-1
205- 225-225-235-255-265-270-270(pr) 255

AWESOME workout!

3-325 2-335 2-355 2-355 1-365 1-375 1-385 1-395 1-405

My pregnant wife swore she felt the baby kicking whenever I grunted on the heavy lifts... he's starting early!

Matt

3*225
2*245
2*245
2*255
265
275
285
295
305 PR

First of all: Awesome numbers Matt G.

The idea of discrete mathematics idea first is good and bad. To me, it shows that a person has some logic and reasoning skills if they can pick up many of these concepts. However, the foundation of mathematics lies to me in two areas, logic/reasoning and number sense. If a person has the reasoning skills, then they should be able to be a good math student. Today's society as a whole is lazy. Anyone can memorize the basic facts and go from there. Our educational system thinks that rote memorization and regurgitation is archaic and shouldn't be used. Therefore, at the elementary level we teach things like "everyday math", but the problem with this is it requires a great foundation. A foundation that many kids never obtain without skill and drill. Thus, we get high school students that are incapable of learning algebra because they don't know the basics. I speak from first hand experience.

Matt,

What are you, the Goodwill Ambassador of CrossFit?

You are mighty helpful sometimes. If you aren't careful, you are going to make it too easy for people to get started.

Thank you J...but I'm a mighty big a** sometimes too. Hopefully it all evens out.

Thanks for the kind compliment David. But I just follow directions and give effort...I got where I am thanks to the work, coaching and motivation of Coach, Lauren and all the CF studs/studettes/contributors (way too many to name individually, but they know who they are). I do the easy/fun part, they're the ones really putting in the work. And I'm genuinely grateful for every one of them.

Have a safe and fun New Year's Eve everyone.

3X 55
2X 95
2X 115
2X 135
1X 155
1X 185
1X 205
1X 225
1X 240 (PR by 10)

Did what I could with what I have:

One-leg suitcase deadlift 3-2-2-2-1-1-1-1-1

3: 1pd
2: 1pd
2: 1.5pd
2: 1.5pd
1x4: 1.5+1pd
1: 1.5+1pd + 15 lb bag Himalayan Basmati rice :)
The rice made it very awkward and more core recruitive.

Off to do handstand work while the rice cooks for lunch! :)

B Ring - re grip, I have the same prob, and am attempting to rectify this with timed bb holds, farmers walks and plate pinches. Seems to be working - I missed 410 last month but got 420 pretty easily today.

135 x3, 185 x 2, 235 x 2, 275 x 2, 315, 335, 355, 375, (390 (failed)

I'm happy!

Lost a bit since last time... took 10 days off, may have contributed to the fade. Came up about 15 lbs off my PR from last time.

225 x 3
255 x 2
295 - Fail
275 x 1
285 - Fail
275 x 1
280 x 1

3-65,2-95,2-115,2-135,1-155,1-185,1-205,1-215 failed 3x

Awesome job ladies!

135-3
185-2
225-2
275-2
315-1
385-1
425-1
405-1-1-1

snatch shrugs 7x5

i'm used to doing ptp, so this was a nice change for me: 135-205-255-265-275-285-285-285-285.

the wife bought me a 300-lb oly set for christmas, so now i can do most of the workouts at home. life is good. now for some yoga to stretch out my happy back.

2nd WOD.

Hadn't dl'd in 15+ years so did partials on a rack with very light weights.

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

135x3
155x2
185x2
195x2
225x1
225x1
225x1
225x1
135x10

Joint mobility and 1x15 45# OH squats

Decided to have a change from trap bar deadlifts - beltless straight bar standard style setted with weighted pullups and weighted ring dips:

195/26/26 x 3
235/36/36 x 2
245/44/44 x 2
265/52/52 x 2
275/62/62 x 1
280/72/72 x 1
280/72/72 x 1
280/72/72 x 1
280/72/72 x 1

Stayed at 280 for the deadlifts; it's been a long time since I've used the standard style. I was at the end of my strength for anymore strict pullups with that weight; the last one only the tip of my chin touched the bar. Ring dips were strong and well controlled, even the final rep.

4x10/10 72# one hand kb swings
4x3/3 26# kb getup situps (unanchored)

Pullups were TSC style (dead hang, no kip, throat touching bar) and ring dips had dead stop at bottom and rings turned out at top.

cfwu*3

135*5
185*3
225*2
245*2
255*2
260*1
260*1
255*1
245*1
225*1

Super job Kelly, that's impressive work.

i love posting after Kelly.

225#x5-warm up.
275#x3
315#x2
325#x2
335#x2
355#x1
375#x1
385#x1
405#x1
415#x1-failed-felt back start to give so I dropped the weight. did three sets of 225#x5 reps of back squats and 3 sets of 100#db shrugs to make up for "failure". I think I need to lower weight and work up to the heavier wieghts since it has been a while since I have done heavy deadlifts on a consistent basis.

225x3, 275x2, 305x1, 325x1, 355x1(pr), 335x1

DLs up to 375

Mike Donnelly

225x3, 245x2, 255x2, 265x2, 275, 285, 295, 305 x 1, 315x2
Coming off a cold...

w/u 5 @ 65 lbs

3x 95, 100
2x 115, 125
1x 130, 135, 140, 145 (new PR), 150 (new PR again)

marianne

3x225
2x245
2x265
2x275
1x295
1x315 pr
1x325
attempted and missed 335 twice;1x315
1x330

3 x 15 squat + sampson stretch
135 x 5
225 x 3
245 x 2
265 x 2
275 x 2
285
295
305 (old pr)
315
325
335 (felt good after 325 so went to 335. Failed 1'st try, went back at it and got it 2'nd try. Yay!)
2 x 20 atomic situps.

Happy New Year everyone!

Did Fran this morning...nothing too great: 7:11

On the math issue again...I was never told I was bad at math by my teachers. Actually, a fair amount of my teachers would just tell my parents (don't actually remember them telling me, but this was in 2nd grade or so) that I just didn't apply myself. My parents, thank god, decided to look elsewhere and see what was up. They figured I seemed like a fairly intelligent child, so maybe something other than "motivation" was up.

Turned out that I am a pretty conceptual person. I can latch onto large ideas and see the big picture...so I learned math by visualization. In fact, I still use a lot of what my first tutor taught me more than 20 years ago...for example, I often times find myself counting visually in my head, with dots (hard to explain, but the tutor used flash cards with dots to represent numbers...each number had matching dots, formed differently...6 would be 2 rows of 3 dots stacked, made sense to me)...

The real problem came in high school...algebra doesn't work for me, and it gets worse from there. My brain just doesn't seem to want to remember integers (or whatever that's called, x + 3 = 6 - bad example...but you get the idea)...that's not to say I didn't THINK I was doing it right. Hell, I thought I was great at algebra until my first test...I failed the whole damn thing, and my teacher thought I was an idiot.

I'm just blessed with great parents who didn't take crap from anyone on this issue. They knew I was smart, and motivated...they saw how incredibly frustrated I got when I had math tests come up...or math homework...even talking about the issue today makes me mad.

It would be fine if the problem was just math, but it extends into other similar lines of thought. I'm a musician originally by trade...I was required to take western music theory classes in college as part of my major (improvised music studies - world music)...failed those too...that's when I got tested again, and was again told that I had something similar to dyslexia..info comes in, brain thinks its understood, its compartmentalized somewhere, when I try to retrieve the info its scrambled.

My way around all this? I approach things conceptually...I work very complex stuff at work, tons of financial info (among other things)...but its never been an issue, because the case is the concept...

So, for me, blaming anyone doesn't work...its cute, but not the approach for everyone. I still offer kicks in the pants to people who tell me otherwise ;)

BWT 86kg

3 - 120kg
2 - 140kg
2 - 150kg
2 - 160kg
1 - 170kg
1 - 180kg
1 - 140kg
1 - 140kg

bw = 165

45 x 3
95 x 2
115 x 2
135 x 2
225 x 2
315 x 1
405 x 1
435 x 1
455 x 1
465 x 1 (fail)

not where I'd like to be, but I'll take it.....

Anthony (BW=181) as rx'd: 135-135-225-225-315-405-455-495-525

Jodi (BW=112) subbed below the knee rack pulls: 45-65-95-105-135-165-185-205-225f

Katie Jo... you are my deadlift Idol! You make it look so easy! Great job today.
I'll get that 215 next time, I'll use the hat.
Thanks for the inspiration.

bwt - 165 lbs
353,363,373,383,393,397,402 finished there, poor sleep last night, will get it again another time, mentally not there

Gym closed for holidays, have only light dumbbells at home. So switched WOD to minutes instead of reps, and added crunches. 3 min deadlifts, 3 min crunches, 2 min deadlifts, etc.

3-2-2-2-1-1-1-1-1

225,235,245,255,275,285,295,315,375

3 x 225
2 x 295
2 x 295
2 x 295
1 x 315
1 x 315
1 x 335
1 x 345F; 295
1 x 295

Deadlift
3-255
2-275
2-285
2-295
1-305
1-315
1-325
1-330
1-335 (failed twice) 325

Previous max = 320; BW = ~225

Great article and one that resonates - I had a terrible math teacher in high school (and no exceptional ones prior to that) that was an English teacher who taught us out of a self-paced book (private high schools aren't necessarily all they're cracked up to be), and that basically made me feel like a math idiot - a feeling that I dealt with by running away from math until I got to grad school - then I realized that math could be applied through statistics and I worked hard to learn how to do it well (I do it pretty well - I make a living publishing using statistics) - and only in grad school did I run into some exceptional teachers - including one who taught matrix algebra to us by prefacing the class saying he taught the same methods to third graders, so we ought to be able to handle it. We did - nothing like ego to drive someone to learn something! But mainly, it was about seeing a reason to apply stats, not just seeing the math itself. Now I have the privelege (and challenge) of teaching statistics to scared social science graduate students.

Ted W,

"All bachelors are unmarried."

True? or False?

Get this correct and you'll have just gotten your first A+ on a math test (word problem yet...wild clapping)

I could walk you, gently, from here to Calculus and beyond! (Even with you whining) More later.

It took you two posts but you've entirely convinced me that:

a. You have absolutely no idea what math is.
b. Or, how it is learned.
c. Or, what your true obstacles to learning it are.

Please don't take offense. Get militant, try the kick in the pants, but, please don't be offended.

Kalen,

CrossFit Math? Great, but it will forever be ALL your fault.

I want to hear all the whining about "no math, not here on this site" like we got on the politics!! Ha!

Hey, Happy New Year and love to All

Greg, Lauren, Blake, Colleen, Athena, & Fudgie

Crossfit Baghdad:
Low turnout today, very tired.

Might have started out a little too heavy, at 315.

Terry: Best 1 rep was 425, no straps
Norman: Best 1 rep was 465, straps. No straps until 425.

Happy early New Year.

225x3, 245x3, 275x2, 275x2, 295x2, 295x1

Lack of grip strength today, and the fact that I haven't deadlifted in a little while kept me from going past 295. And they made me wear my running shoes in the Y while I did it, which made my base a little shaky. Scratched my new wedding ring on the bar too, sorry dear :(

225x3
275x2
295x2
315x2
335x1
355x1
360xmiss
315x1,1,1
Low back not feeling strong today, but not too bad. Maybe it's because I did 10 sets of clean grip OHS yesterday. The great part is that although it feels a little weak/DOMS, it is the good kind of pain...

Okay Coach,

First Politics and Religion now MATH! This is a fitness site, and you should only put stuff on here that pertains to working out. What gives you the right to tell me how to add? This is a public forum for everyone to enjoy, not your personal soap box for spouting algebra equations.

I, for one, have everything else in the world figured out. I mean, I have a B.S. in Engineering - there is nothing on the internet can trump that. If I wanted to open my mind to new ideas and concepts I would watch FOX news or read the New York Times - at least those are 'free thinking' resources that I can trust to give accurate and impartial data. You know - they really stick to the facts.

Yes it is a fitness site and I remember how Dragondoor used to get bogged down with non fitness stuff.Having said that I do find some of the stuff interesting and it does keep you guessing about whats coming next,physically and intellectually.Still opening a can of worms is good ,J Jones.I will be interested to read some inpassioned responses to your post!

My 4th WOD; I didn't know what to expect as this was my first attempt at deadlifts. I used 225 lbs for all reps. My grip was very iffy by the end. My lower back is a little sore. I hope I didn't overdo it.

I would say as much as Coach does for us entitles him to some rights others may not possess. I bet it would be an honor to have Sage as a student.

Workout
Weighted dead hang pullups weight between legs no vest or belt to hang it from

10 20 lbs
8 25 lbs
6 30 lbs
4 35 lbs
3 40 lbs
singles 45/50/55
Deads beltless/strapless
275
315
320
325
330
335
340
345
350
315

3x225
2x275
2x285
2x295
1x305
1x315
1x325
1x335
1x345 (PR)
BW = 167
My goal for 2006 is 400.

BW 155
Deadlift 3-2-2-2-1-1-1-1-1 reps
135, 165, 185, 195, 205, 215, 230, 240, 250
GTHS 30
AIS stretches

1500m row, pull-ups and push ups to warm up. 3x 155, 2x 175, 2x 185, 2x 195, 1x 205, 1x 205, 1x 205, 1x 205, 1x 205. Didn't really feel like I had the best form today, so I am anxious to hit DL's again soon.

Folks,

Jeremy (jjones) is messing with you.

Hi all,
Weights tomorrow
Workout as follows Start time 0620 hours
Jumps (using flights of stairs at the Hyatt;14 steps/flight) {did two flights then 15 push-ups and two more flights and HS hold (:20)}x6 for push-ups and 5 for HS holds; descended 22 flights (:30 HS hold) and walked up (21 flights (stepping on every third step).
Duration 15:20.
The family did more flights during the stay (Leif-3, managed several trips on the 21 fight journey).
Umtil tomorrow...

21 flight journey...(Insensitive L key)

225x3
315X2
325x2
335x2
355x1
375x1
395x1
405x1

405, although not explosive was clean and smooth. stopped one rep early as some dude was asking how much longer i would be, plus i saw a couple valsalva spots :)

CF warm-up followed by...

135x5
225x3
275x2
295x2
300x2
315x1
335x1
345x1
350x1
355x1

first week of CF and had much more but have not done DL's since 2003 so didn't want to overdue it. want 450 lb PR by Dec 2006.

Did Thursdays workout today. I went to a gym in Jersey (out of town with family) that didn't allow you to RUN on their tredmills! Now that's a first. definately not a crossfit rep!
Did erodyne bike for times of 9,5, and 3 minutes instead. Did 135lbs for the Rx'd reps (21,15,9) unbroken. The erodyne smoked my upper body, so i couldn't do BW (185lbs) but I was smoked at the end so that works for me.
Doing "Fran" tommorow since i took a few days off. Happy New Year Crossfitters!

CFWU X 3

WOD: 135 FOR ALL SETS. STILL A LITTLE SKITTISH ON DL'S

First, I actually enjoy the math discussion, even though its more personal and incomfortable, than the political discussion.

Coach, you seem to be correct in a lot of things, my problems with math however, don't seem to be one of them. Thanks for the offer though!

Ted

135
185
195
205
215
225
235
245
265 - pr

ran 1.5 miles and did 50 squats

Ted,

Thanks for being a good sport.

Greg

3 x 95
3 x 95
2 x 95
2 x 95
5 SLDL x 95
5 SLDL x 95
5 SLDL x 95
5 SLDL x 95
5 SLDL x 95

Didn't increase load due to minor back injury.

225/245/265/275/285/295/305/315 - PR/325 - PR

Jake:
225-245-275-295-315-365-405-450(old PR)-460(new PR)

Ross:
225-245-275-295-315-335-355(miss)-345(PR)-350(miss)

Finished with 50 pullups each.

WOD as Rx'ed

Beltless Deadlift
10 x 135 lbs (warmup)
3 x 185 lbs
3 x 225 lbs
2 x 245 lbs
2 x 265 lbs
1 x 295 lbs
1 x 315 lbs
1 x 335 lbs
1 x 345 lbs
1 x 365 lbs

Felt good considering 2 hours of middle/lower back tattoo work yesterday. It was also nice not to have to worry about the stopwatch.

I don't know about the rest of you, but Math and Fitness together make me all happy inside.

Merry Holidays everyone!

Keep the random articles coming with the WODs coach. PLEASE! I love seeing other people's viewpoints and ideas.

225x3
275x2
275x2
275x2
325x1
325x1
325x1
325x1
325x1
325x1

IMO...

Physical development is useless without commensurate mental growth. I think it's outstanding that we're not only challenged physically here, but mentally as well.

BW: 165lbs
WOD as RX'ed

10 x 135
3 x 225
3 x 245
2 x 265
2 x 295
1 x 335 (failed) 315
1 x 315
1 x 315
1 x 315
1 x 330

I wasn't leaving until I did 2xBW

BW=200#

3x185
2x205
2x225
2x245
1x255
1x265
1x275
1x285
1x295

Nearly maxed ot the 300# weight set. Those metal plates are MUCH heavier than those bumper plates, especially when putting them down on the concrete floor.. :)

3 x 205
2 x 225
2 x 255
2 x 265
285
305
failed at 315
285
285
285
Much better than October, but failed at the PR of 315 I set on the 18th. Chris

(21+15+9)x195lbs BP= sore chest
It's working already coach.

MattG & Kelly,
Once again, impressive.

Those ladies in today's photo are aged 72 & 80. When the 80 year old was told that the NY Times expert said it was dangerous for anyone over 60 to lift weights overhead, she said, "You can't expect a Yankee to know anything."

cfwu x 3 rounds - pull-ups + push-ups = ready to go
deadlift
225x3
315x2
365x2
375x2
395x1
415x1
435x1(failed)
415x1
415x1
315x1
i dont know if it was the 3 doubles or the beers i had last night but failed at pr of 435
50 mins on precor to sweat out toxins

bw 90

150x3 155x2 160x2 165x2 170x1 175x1 180x1 185x1 190failed 185failed

all in kg

3 x 255
2 x 265
2 x 275
2 x 285
1 x 305
1 x 325 PR
1 x 335 Failed Twice
1 x 305
1 x 305
1 x 305

225
245
265
265
245
245
245
245
245
my grip killed me on the last five... any suggestions from anyone

Form was improved today, that meant the weight went down.
95x3
100x2
105x2
115x2
120x1
125x1
130x1(fail)
115x1
120x1

185x3
195x2
205x2
210x2
215x1
225x1
205x1
185x1
185x1

95x3
125x2
135x2
145x2
155x1
165x1
175x1
185x1
195x1

You guys asking about grip, try opposing grips (works best for me), or lock your thumb underneath your other fingers as you grasp the bar.

The opposing grip doesn't move you out of position as bad as it may seem, and works better at a higher weight when I lose what weak grip strength I have.

Most if not all videos of Sage Burgener should have the thumb-locking grip.

Had the pleasure of my brothers company on this WOD, before he goes to the Middle East with PPCLI in Jan.
We went lift for lift, him using conventional grip, me using the snatch grip. Never having used it before, thought it would be a good change up.
315 for 3
365 for 2
375 for 2
380 for 2
405, 405, 410, 420, 415 all for singles.

My grip has never been a factor before with conventional lifts, it was def a factor with snatch grip DL's. So, to get the weight I used straps.
Go ahead and frag me!

Steveo

Deadlift:

222 x 3
272 x 2
282 x 2
292 x 2 (2 single reps)
302 x 1
312 x 1 (failed)
312 x 1
312 x 1 (failed)
312 x 1

worked on getting swinging kip pull-up form correct today. i believe i have the swinging kip correct now thanks to the eva t. video clip.

did a dl/thruster workout 2 days ago in place of the wallball workout so i bypassed the dl's today.

good dl poundages by everybody today. seeing some big numbers!

225x3
245x2
265x2
275x2
295x2
305x2
315x1
335x1
355x1
375x1 fail
360x1
bw=180

started out w/4x400 sprint interval work, each at a 1:15/lap pace, then...

3x185
2x205
2x225
2x245
1x265
1x285
1x295
1x305
1x315

opposed grip felt good. Felt it more in my hammies than in my back which leads me to believe my form is good. couldn't have gone much higher than 315, maybe 320 or 325 - next time...

78.6kg/9.7%

Deadlift:
3 * 100;
2 * 110;
2 * 115;
2 * 115;
1 * 117.5;
1 * 120;
1 * 122.5;
1 * 125 (PR); and
1 * 125.

Handstand practice between each set, managed 7 seconds static handstand (PR); 70lb overhead squat (PR); and 25 pull ups. God I love CrossFit.

Happy New Year everybody.

10@135lbs
10@225
06@315
02@345
04@315
05@315
05@315
05@315
05@315
05@315
05@315
08@225

3 x 235
2 x 245
2 x 255
2 x 265
1 x 275
1 x 285
1 x 295
1 x 305
1 x 275

cfwux3
225x3 245x2 265x2 275x2 285x1 295x1 305 fail 285x1 285x1 previous pr 285

Back on track hopefully.

CFWU +HS holds

Deads bar x 5, 70 x 5.
140 x 3
160 x 2
200 x 2
220 x 2
240 x 1
250 x 1
260 x 1
270 x 1
275 x 1 (running our of weights at home)

J

Reebs - another solid peformance. I'll call you on Saturday morning.

BW @ 180
225 x 3
275 x 2
285 x 2
295 x 2
1 x 305
1 x 315
1 x 325
1 x 330 (PR)
1 x 335 (PR - barely got it up)

A 2x body weight DL is on the list of goals for the first half of '06.

148-3x
188-2x
198-2x
198-2x
209.5-1x
214.5-1x
219.5-1x
224.5-1x
229.5-1x

Anthony B - I just read back through the posts and a 525 DL at 181 body weight is impressive... solid work.

Coach Glassman - I'm in for reading about the CF methodology, politics, religion, math and whatever you want to throw at us. Idea exchange is good.

New to crossfit, got a queastion. What time does the next day's workout get posted.

3x135
3x185
2x205
2x225
1x255
1x265
1x275
1x285
1x300(pr)

155-185-195-205-225-240-250-260-270

3@225
2@245
2@265
2@275
1@325
1@375
Multiple failed attempts at 390
1@325
1@325
1@325

Wife:
20min Elliptical
3x95#
3x115#
3x135#
3x155#
3x155#
3x155#

rick...

It varies. CF is running on Pacific time. Count on it being posted by the morning of. If that's a problem, the generally accepted way to deal with it is to fall a few days behind the current WOD so you always see what's coming up.

By the way, I didn't finish the entire math article, but here is my problem with math: it can be counterproductive to fitness motivation. I have found through personal experience that if I add up the rx'd reps for the WOD prior to working out, I start off feeling like I'll never be able to make it. If I wait until after the workout, I can say, "Wow, I just did a bazillion pull-ups!" It's all a matter of timing.

Bottom line: WOD FIRST, THEN MATH.

Matt G.

Thanks for the info. It's has not been a problem I was just curious. Didn't know if there was a set time the workouts were posted; now I know. Thanks for responding.

team tikrit:
mfbunch:
135x3
185, 225, 245 x 2
255, 265, 275, 285, 285 x 1
joeyd hasn't done the wod yet. . .

3 x 255lbs
2 x 295lbs
2 x 305lbs
2 x 315lbs
1 x 325lbs
1 x 330lbs
1 x 330lbs
1 x 330lbs
1 x 330lbs

330lbs is all I have right now but I think its pretty close to my max.

BW 185

255
285
305
320
335
340 PR
345 PR
350 PR

315x3
335x2
365x2
385x2
405x1
410x1
415x1
420x1
425 fail
425 fail
405x1

Eric2...LOL! Funny, my motto recently seems to be WOD first, then chocolate! ;)

Coach, no worries, sometimes 1 + 1 = "but can the bachelor cook for himself?" :D

LB:
225/3
315/2
325/2
335/2
365/1
385/1
405/1
425/1
455/1

AK:
Suitcase DL with KBs
53/3
70/2
70/2
70/2
105/1
105/1
105/1
141/1
141/1

3@275
2@295
2@315
2@335
1@355
1@375
1@385
1@390
1@395
I can't believe how much stronger I feel each time this WO comes up.

CF Philippines:

vince:
95x3,125x2,135x2,185x2,225x1,275x1,315x1,335x1,355x1

lala(wife):
25x3,45x2,55x2,55x2,60x1,60x1,65x1,65x1,65x1

my wife started doing cf a week ago once to be an unbeliever now she is crazy over it to the point of gettin mad at me if i will not train her. after the WOD i introduced her the burpees she was able to do 10 reps 2 sets and she felt good and cant wait for the next wod we are closer and having a great time! thanks CF!

CFWU x3(sub push-ups for dips, +flutterkicks)

225-245-265-285-295-305-315-325PR-315

Set a new PR. Stoked, didn't think I had enough energy to move that weight after last night. Should spend some time going over form w/justthe bar to work on form. Still stoked.

First dead-lift in a lo-o-o-o-ong time, so I underestimated: 130-200-250-250-250-260-270-280-280 (bw). Relatively easy. I'll start much higher next time.

My little workout partner grandson went home to be with his dad who just got back from Iraq. Hats off to all you heros!
De Oppresso Liber!

7.30pm new years eve and i am choosing to do a workout instead of going out.
2 prs in a row
3 x 120kg
2 x 125, 130, 135
1 x 140, 142.5, 145, 147.5(pr), 150(pr)
happy new years, stay safe everyone, particularly the leo's who got stuck with the crappiest shift of the year

BTW=150. Worked from 200 to 270 (30# under PR). Deadlift world-record, here I come.

-D.

Deadlifts 10 reps x4 with 2 30kg dbells
then 25 pull ups
then 3x 500m row

Did 1 1/2 hours of shoveling snow, followed by 1 1/2 hours of tennis, followed by 3 hours of snowmobiling. After all that, my back said no way I'm going to do max DL, maybe tommorrow.

3@225, 3@245, 2@265, 2@275, 1@285, 1@295, 1@305, 1@315, 1@325
Bodyweight 200, everything in lbs.
Much better form this time. Equal to my pr but felt much of the effort in the hamstrings this time, where its supposed to be. Last time was mostly back.
Finished with 50 knees to elbows.

Workout as follows:

Overhead Squats x 10 reps for 5 rounds
Lunges x 10 reps each leg for 5 rounds
One-legged stepups x 15 reps each leg for 3 rounds
Ran 2.5 miles on the treadmill.

Yesterday I chanced upon one of those old parcourse facilities that were popular in the early 80's, so...

100 "bonus" burpees on the parcourse, switching the bonus every 10 reps:

1-10, add 5 standing broad jumps to each rep
11-20, add a 24" bench jump to each rep
21-30, add a fence vault to each rep
31-40, add a pullup to each rep
41-50, straight through + 10 situps
51-60, add 6 lateral jumps over a 6" beam to each rep
61-70, straight through + 10 situps
71-80, add a pullup to each rep
81-90, add a fence vault to each rep
91-100, add a 24" bench jump to each rep

Sorry, bonus burpee WOD was spontaneous and untimed, but about 20 min.

Happy New Year Crossfit !

In kilos (lbs in brackets)
70 x 3 (154)
70 x 2 (154)
75 x 2 (165)
77.5 x 2 (170.5)
80 x 1 (176) (Old PB)
85 x 1 (187)
90 x 1 (198)
95 x 1 (209) (PB)
95 x 1 (fail)

In KG

60x3
80x2
82.5x2
90x2
110
130
155 (wasn't perfect)
157.5 (Fail)
157.5 (Fail)

Was a little disappointed, back was still a little sore should be better by Sunday.

PB = 155

99.7

London Crossfitter!

Sandy: BW 165 lbs

225/245/255/265/265/275/225/245/255 lbs

Still easing into this. 3x135, 2x(145, 155, 165), 175, 185, 195, 205, 210. PR, not yet 1RM, but getting close.

205lbs to 305 (PR)

225x3
235x2
245x2
255x2
265x1
265x1
Stopped here. Want to make sure my form is perfect before moving up in weight. My knees keep getting in the way.

BW 190
225x3
275x2
285x2
295x2
325x1
335x1
345x1
365x1
365x1

Not as good a showing as I would have liked but did not have the weights to go too heavy so opted for more reps.

Bent over rows 135/12, 150/10, 185/8

DL 225/8, 250/6, 275/6, 300/4, 300/4, 325/(F)

Shrugs 225/15, 225/15, 225/15, 225/15

Rack pull: 5, 135# (snatch grip)
5, 155#
3, 175#
3, 185#
1, 205#
1, 225#
1, 245#
1, 265#
1, 275#
1, 285#
1, 295# (normal grip)
1, 305#
1, 315# (alternating grip)
1, 325#
Natural glute-ham raise: 8-8-8
Ab wheel (knees on ground): 10-10-10

Note: grip was the limiting factor.

225x3
255x2
275x2
295x2
305x1
315x1
325x1
335x1(Fail x 2)
3xHS takeoffs (frog style)
5x eccentric ring dips

Note: weight was the limiting factor

275 x 3
295 x 2
315 x 2
320 x 2
330 x 1
335 x 1
340 fail x 2
315 fail
315 x 1
I went heavier earlier, but had nothing left in the tank at the end.

Worked up to 300#, all the weight that I now have. Was surprised, due to the fact that all I have been using so far is a 200# sand bag... and the 300# went up pretty easy! Good stuff (did this on Sat.)

BW: 165

225x3
275x2
295x2
315x2
325x1
335x1
335x1
345x1
365x1

BWT: 207

225x3
315x2
365x2
385x2
455x1
485x1
435x1 x 3 sets

bw=160

135x3,155x3,175x2,185x2,195x2,205x1,215x1,225x1,235x1pr,245x1pr

Finally at 1.5 bodyweight!

90kg-110kg-110kg-112.5kg-115kg-120kg-failed next 3 at 120 kg due to grip- no straps used.

Joe: 240x3,275x2, 295x2, 305x2, 325, 345, 355, 375, 400, 410

Dave: 165x3, 175x2, 185x2, 200x2, 210, 220, 230, 240, 250

Vanessa: 165x3, 175x2, 185x2, 200x2, 210, 220, 230, 240, 250

3 x 245
2 x 255
2 x 260
2 x 260
1 x 270
1 x 275
1 x 285
1 x 295
1 x 305 (PR)

sub'd
tabatta (sp?) squats, score =17
40# dumbell deadlift 21, 15, 9

Not enough weight for max DL at home so I went with cleans.

130x3
145x2
165x2
180x2
195 new pr for squat cleans
205 (fell out of squat) TWICE!
205 (power)
210 fail
185 x 2
165 x 5

Maxed out at 295. No world record, but a PR. Felt good.

bwt=215#
cfwu x 2
30 min. bike trainer (10mi.)
DL's
240x3
260x2
260x2
260x2
275x1x1x1
285x1x1

Completed 1/4/06. After ten hours in the car returning from a long five day weekend vacation falling way off the wagon, drinking everything but the kool-aid that is so loved here. The combination led to a sub-par performance. And a weird crampy lactic acid like feeling in my quads while warming up on the bike, and continuing throuhgout the WOD.

As Rx'd
135x3(started slow and easy 2/2 quads)
225x2
315x2
335x2
365
385
405 Fx2
385
365

Might take a few days to get back into the groove. Off now to Bike LSD to try to loosen up my quads.

Completed 2005-01-04

BW: 241, ~ 30% bodyfat

As RX'd

185 lbs x 3
215 lbs x 2
235 lbs x 2
245 lbs x 2
250 lbs x 1
255 lbs x 1
260 lbs x 1
265 lbs x 1

275 lbs x 1 Bonus Round.

Started with a couple reps w/ a bare bar to establish form. The bonus round feels like I'm at or very near my personal 1 Rep Max. A couple times my form was a bit weak, coming up on my toes.

Completed 01/04
BW hovering around 68KG

2 wwu sets of 5 at 60kg, 80kg

3 x 100
2 x 110
2 x 120
2 x 130
1 x 132.5
1 x 135
1 x 137.5
1 x 140
1 x 142.5 Did not fully lock out.
very happy as over twice body weight.

Abraham Lincoln Crossfit

Tom (bw 208)

225 (3)
245 (2)
255 (2)
265 (2)
275 (1)
285 (1)
295 (1)
305 (1)
315 (1)