Yay! Deadlifts!

Can't wait to see the finished product Doug.

Get some Deadlifts!

You Da Man Doug!

I love goin in to workouts sore.......

GO BLUE!

Hey guys... New Xfitter (tomorrow will be my 2nd day)... Does this 1-1-1-1-1, etc.. System entail that we hit our one rep max's or what? Someone please enlighten me.

How exciting ! Backwards Pole climbs for time ?

Kevin, the obligatory "read the FAQ's" is in order, because the education there is priceless. However, I will also tell you to read the thread in Pukie's bucket about shaving. I laughed so hard I didn't need to do abs the next day!

That said, 1-1-1-1-1-1-1 means work up to a max effort. IF you aren't an experienced lifter, then go to a point where you would no longer feel safe, then let discretion be the better part of valor!

Good night and happy, safe lifting!

Thanks a lot MikeH... yeah thats what I thought.. I considered myself an experienced lifter... UNTIL I TRIED CROSSFIT..

Comment #8"1-1-1-1-1-1-1 means work up to a max effort"

You "work up" in your warm up. Each single should be your max. If your max deadlift is 350 lbs, that is your first attempt. Go up and down as you see fit. If you don't fail a few attempts, you wimped out on this one.

I original posted this info on Wed., but it got buried in the avalanche of vitriol that should have been posted on the rest day.

Please check out the following quote from this LAPD cop, recently shot and paralyzed in the line of duty. I don't know her or know if she Crossfitted, but it sounds like she has the spirit.

"Ripatti's devotion to fitness stood out. She did kickboxing, jujitsu, surfing, daily runs and circuit training."What are you training for?" people would ask. "Life," Ripatti would tell them.

http://www.latimes.com/news/local/la-me-officer14jun14,0,971537.story?coll=la-home-headlines

You can also go to http://lapdonline.org/home/content_basic_view/32607 for fundraising info

Wow, Doug, looks like a great space! Congrats.

Yee haw, lifting of the dead.

Kevin Hartman- you made a Buffalo connection here for sure....thanks for the tip on getting me on to crossfit.com- this can definitely enhance my workout. I think I have some questions for you already. sounds like it might be intense- what if I cant do the movement? or enough to make it count? Then what? Catch me there and be sure to show me~ thanks again~~!!

Regarding yesterday's workout...

I've been lifting weights for years and am fairly strong when it come to short sets, but this site has been a rude awakening. I'm 33, 6'6', 240 pounds and thought I was in good shape. It kills me when I see 50 pullups. I can do 10 in a row. I'm curious, does anyone out there my size really do 50 pullups in a row? I've got to lay off a couple days because I hurt myself attempting it.

Also, if anyone was in about my situation when they started this workout...How long was it before you were doing 50 pullups?

Thanks, Scott

Ok my turn.
Thanks Crossfit for this great site and the great community. Six mounths in with no injuries and feel twice as strong. Got my rings today and amazed myself with a muscle up at first attempt, so suprised I started laughing and wiped out. Even got two in a row, and have this site and all who contribute to thank.

Bill
Vancouver, BC

#15 Not to many people hammer out 50 consecutive pulls, but many can kip out 25 no problem. Do some reading on the message board on Kipping and check out the video (maybe you have already). Just break up the 50 into smaller sets, resting only enought to start the next set and your max pulls will increase. I do mine with my theighs parallel with the floor and held static for L-pull up/core training and try for chest to bar as much as I can. Hope that helps. Best of luck man.

#15 Scott-

Break 'em up into sets as needed. I would say that only a few did the first 50 in a single set. I would hazard a guess that no did the second 50 pullups unbroken.

Even with breaking into sets, if 50 is beyond you, then you can do jumping pullups or get some elastic bands to help you out.

On comment # 15:

You don't have to do any of the prescribed lifts or movements in a row. If it says 50 pull ups, you break the 50 into as many sets as you need. Even if it be 50 singles.

This goes for any lift, distance and movement.

Deadlift: 135-155-175-195-205-225-245
Calf raises: 3x10 @90lb
Tucked L-sits: 3x15 seconds

Started low, still learning, everything felt good up to 245, then form began to dissipate, and grip also began slipping. Shoulder felt ok today, did strict pull ups for warm up, not much pain, just residual soreness.

For Scott comment #15 check out the link to brand x, they not only post the WOD on their site but also offer different levels to the WOD for us mortal s that can not always follow the WOD as Rxd. For example yesterdays WOD for 'pack' members did 35 as opposed to 50 pull ups.

Had no idea what my max was. I have only done light weights for reps. I am comfortable now with form to do max.

BWT 235 HT 5'9" age 37

155 What was already on the bar too easy
205 Still easy
255 Tough but can do more
275 Tough now I am feeling it
285 Had to get psyched for this one
255 Spent all my energy on the last one worked on form
255 I am done

10 minutes Yoga

Just found crossfit! Really loving somoe of the WOD's. I usually have trained hard, previously being a pro rugby player here in the UK. Definately a new angle on some of the stuff I have previously done. Going to try and integrate a few of the workouts into my site www.cameroncaine.co.uk if anyone is interested.

I look forward to getting to know a few people a bit better and sharing some comments.laters

still recovering from a lower back strain so i'm taking it easy
travis bwt 241 (-4lbs in since monday)
135/155/175/185/185/185/205
felt a twinge on the last one and thought i might have pushed it too much but all is well. hopefully my back will heal up and i can start really seeing what i can do
rob's out bomb hunting and will do it later

age 28
bw 193

as rx'd
205 x1
225 x1
245 x1
265 x1
285 x1
305 x1
325 x1 pr

bw 90 kg

1 hour playing tennis sinds 2years, it was fun.
WOD: 70-110-130-150-170F-170F-done. After yesterday's tire flipping I've had it for my lowerback.
London SSDC: piked HSPU: 25 x
OHSQ: 42x

Have fun and live with passion, Johan

bw-201

cfwu x 10 x 2
burgener wu

wod
225x1
245x1
265x1
285x1
305x1
325xfailure
295x1

First time doing wod a 06:00...Not enough warm up. Used heavier weights in earlier sets then previous wod like this. Overall, lifted more total weight but no personal record this time.
Grip feeling much stronger on these.

Just got back from the gym. Reached 510 twice. My paws were still raw from all the pull-ups yesterday.

Chris # 15
I'm 6'2 230ish. It's not huge but healthy:
32 Is my max number of dead hang pulls unbroken at this weight. And I worked hard to get to that point.
It's that whole mass vs gravity thing that kills me every time.
Good luck

20 minute bike ride to gym

135x5
225, 245, 275, 315, 335, 365, 385, 385
225 - 3x10

bike ride home

315
365
385
405 (tie pr)
405 (tie pr)
415 fail
415 fail
385
385

285, 305, 325, 345 (pr), 350 f, 350 (pr), 335, 335
Previous pr 335.

BW 165#

Courtesy of Coach Rut:

Complete three rounds for time:
Run 400 meters
Deadlift bodyweight X 15 reps
Box Jump X 20 reps

As rx-ed 9:52
bw 89 kg
bar weight 90kg
box height 20"

Real smoker Coach!

Cheers, kempie

225
285
295
305
315
325
335

cant wait to see the finished space, doug!

First time for DLs

225
225
235
235
235
240
245 (failed) (probably could have gotten this, but my form was getting really shaky)
225
135x5 (working on form)

225
350 (fail)
345 (fail)
325
325
295
225

bw 165

460 x 1 x 7

bw 160
185,225,255,275,285,300,300

BW 78 kg
DL kg-70, 80, 90, 100, 110, 120 (PR), 100

200lbs b/w
started at 140Kg, last set 230Kg
finished with
1 round 50 reps sumo deadlift with 40Kg
1 round 35 pull ups unbroken

I just want to comment on how incredibly impressed I am with the Crossfit program. In all my years being involved in fitness, I've never encountered anything more effective.

I started in December 2005 at a bodyfat of 18%. I just had myself checked again yesterday and I'm down to 11% and I'm continually getting stronger.

Thanks Crossfit!

First time deadlifts for WOD. Tried to be as strict as possible. Need to have someone look at my form who knows oly lifts.
37 yoa
191 lbs

135, 185, 205, 225, 245, 255, 265.

Hey-

Tore the callouses off my right hand during throwing practice on Tuesday,... so I cleaned-up and painted the walls in my garage/weight room on Wed&Thur while it healed. It gave me a chance to take the speed-bag down and repaint the frame, take the oly bar apart and polish/oil the turns, touchup paint on the power rack, pull the rubber mats out and mop the floors and ... generally ... just get rid of the dust and unused stuff. It feels good!

Now, I guess I'll tape the hand up real good and go get some deadlifts in my clean new lifting salon.

-K

39 y/o
BW 202

nursing L4/L5 injury, sub

10-9-8-7-6-5-4-3-2-1, for time:

155 lb SDHP
205 lb Incline BP
Pullup

19:50

bw 160

225
265
295
315
325
335
340

CFWU 15 x 2

First time lifting the dead so went with a BrandX modification

15#5x3
175#x3
195#x3
205#x3
215#x3 grip almost an issue

I think this is all BS!

Wheee Deadlifts. My already burning traps, quads and glutes are overjoyed at this.

Any CF adherents in San Antonio TX???? If so, please contact me.

245/265/295/345/365/365/345

adendum to post #23
had to sub sumo-deadlift for deadlifts as well

bw 190

new deadlift pr = 335

Sweet! Looking good Doug. Great to see you again at BrandX. Keep in touch.

Derek

225/235/245/255/265/275/285

135x5
205/235/255/275/295/275/275
Easy day, back is still healing from poor form with Linda.
Included 5x5 bench, weighted pull-ups and a 10k row.

185,195,205,215,225,235,245

Scott #15 - I'm 225ish and I've been on CF for 5.5 months. I still can't do 50 in a row but my pullup numbers (along with everything else) have increased drastically since starting CF. Stay with the program and work hard and you will end up being able to do things you never would have thought you'd be able to do. Also, don't get discouraged by the incredible times/weights you see posted here - many of those folks have been on the program for a while and are world class athletes. Good luck!

Warm up: 135x5, 195x5, 205x5, 225(once a PR)x5

WOD:
1-255
1-275 (again once a PR)
1-285
1-295
1-315 (same as above)
1-345 (Previous PR)
1-365 (PR!)

Thanks to "Wikipedia" for informing me that I will not see any progress in this style of workout. Just trying to make a point.

ME: Roxanne:
185x1 45x1
225x1 55x1
275x1 75x1
315x1 95x1
365x1 105x1
385 (failed) 105x1
315x1 115x1
365 (failed) 115x1
First time Deadlifts For Roxi...

BWT 157
WU 1/2 mi. walk on treadmill
WU with oly bar
WU 135# x10
WU 185# x5
WOD
225
245
265
275
295 Fail
275 Felt twinge in lower left back.
Went home with tail between my legs

Team Fallujah:

Dave's traveling, Slider had to reschedule.

Jake BW 180

225-275-315-295 (backed him down for some form work)-295-305-315 (much better)

Gunner BW 218

315-365-385-405-425-435-445 (PR)

CFWU x 3

bw 90 kg

1: 100 kg (that'd be 220 pounds, figure the rest out ...)
2: 110 kg
3: 120 kg sumo
4: 130 kg sumo
5: 120 kg ... just to ease off mentally, before trying ...
6: 135 kg sumo

and last but not least

7: 135 kg

Rounded the WOD with a couple of sets of db swings and an 800 meter run.

Been seeing alot of Buffalo, NY references the past couple of days. There are a bunch of us training at the world gym in williamsville. Locals should know where I am talking about but if not just e-mail me.

Crazy Eyed Raven
(225)(245)(245)(275)(275)(295)(305)

Cody T
(135)(185)(225)(225)(235)(235)(245)

Good times! Especially after the "fun" we had doing Daniel yesterday.

Doug, you have plenty of room to "Suffer in Silence". I can't wait to see the final space.
-Will

Hip strain. WOD for form and just to see how the hip feels tomorrow.
mod w/u
115/115/135/135/155/155/175

#37 paulw - Holy cow! Great work for your bodyweight. Actually, great work period.

CFWU
135,225,275,295,135(x3)

245,265,295,325,355,385,405(PR)

BW 168

Old PR 285 from a couple of weeks ago

240,250,260,270,280,290,300

Age 43 BW 163

Gah, you guys are so strong!

Still, I do seem to be getting stronger - which is bizarre, and suggest that Crossfit improves strength, as I really had not expected that.

DL
121
165
198
220
242 PB
264 PB That a 15kg gain in 2 weeks!!

BW: el tubborino

Warmup:
135x10 185x5

Workout:
205, 215, 225 (old PR), 235 (PR), 245 (PR), 255 (PR), 255

Did a few intervals on the treadmill after.

The first 255 seemed pretty hard, but I feel I could have gone heavier on the second.

First WOD and first post. Heard alot of good things from my Uncle about CrossFit and thought I would give it a try.

BWT 150 HT 5'10 AGE 18

Rep 1 225
2 225
3 225
4 245
5 245 (failed, ripped my callous on hand, disgusting)
6 225
7 225

Gentleman behind me kept asking how many more I had so the last couple reps I didn't get as much time as I would have liked.

My wife had never done deadlifts before, so while I did not really have a chance to shoot for a PR, she easily set one :-)

Catherine: Row 500m, CFWU, 95,65,45,45,45 all x3-5

Tim: Jump rope 1m, CFWU round 1, 225x7
Jump rope 1m, CFWU round 2, 237.5x7
Run 800m, CFWU round 3, 237.5x7

For some reason I figured that 7x was a reasonable substitute on each round for 1,1,1,1,1,1,1. (not)
I need to buy some more plates. My PR is 405, and that was a long time ago, but it's still a lot more than 237. A pair of extra 45's may suffice.

All the men and women popping 400+ in the latter sets -- my hat is off to you. DLs beyond about 2x bodyweight feel like an entirely different lift.

Sub 5x5

Jen: 95x5, 105x5, 115x5, 125x5, 135x5, 145x2

Paul: 205x5, 215x5, 225x5, 235x5, 245x5

Warm up with 1st time hike up Squaw's Peak in Phoenix.
No PR today-maxed at 295#

1/3 cfwu
135 x 5, 225 x 2 to warmup
315-325-335(f)-335(f)-275-275-275-285

Really frustrating as previous 1 RM is 385. Lower back just not having it today. Happy that I finished as I was putting weights away after two fails and decided to just finish up.
Age-36, bwt 185.

Hey-

WOD DL
325
335
345
355
365
375
385 PR

Age:47, BW:190

Good luck in your training,

-K

nb. A 'note to self' regarding the 'need to buy extra plates' comment: If I wasn't such a pampered woos, I'd do like this guy...

http://ironmind.com/ironcms/export/IronMind/Main/homesweathome4.html

Just a handy reminder (mostly to myself) that determination is more important than equipment.

Perhaps some of the soldiers pushing themselves every day in Iraq and Afghanistan might be able to relate. As always, my greatest respect for your volunteerism and true patriotism; even if I don't agree with your Commander-in-Chief, your personal sacrifice commands my utmost respect.

A lot of rest between attempts. Closer grip.
Bwt: 230 Ht: 6'8"
315, 335, 365, 375(PR), 385(PR), 395(fail), 395(PR), 400(fail).
Called it after that. Almost in the fours. Crossfit has done a lot of good.
It seems I do one DL workout with PRs, plateau on the next, then gain again on the next one.

Have any of you seen this video yet? Completely amazing. Imagine this being encorporated into a WOD!

http://video.google.com/videoplay?docid=515642196227308929

Ran 4 miles

135
135
185
185
205
225
225
225

sacrificed weight for good form.

BW 193

435
435
435
435
435
455
455

CFWUx3

WU 135x7
WOD 205/215/225/235/245/255/275
WD 135x5

back has been bothering me lately. stayed light today.
225
275
315
315
315
315
315
-did a little extra to make up for the lack of effort.
spuats-3x5x225#
shrugs-1x10x225#;1x10x275#;5x5x315#
db bench-3x10x75#db's
dips-6x10
curls-3x10x40#
pullups-3x5(deadhangs)
situps-4x10
30 minutes on the stationary bike

329,349,363,368,373,378,383
bwt 158

Hi all,
{Pull-upx10; Run (540'; 25# DB's); Ring dipx10; and Run (same as before)}x6.
Duration 20:31.
Weights tomorrow...

Staying about a week behind.

Pullup workout - 15 rounds, 12 pullups

5k Row - 19:31

Been doing CF for 9 months and enjoy every day. Completely sold on the philosophy and have seen slow improvements, although not as fast as I would like. The real disappointment for me has been that my chest strength has gone down significantly. I wasn't huge by any means before (bw - 175), but each "Triplet" workout has been worse and I am usually sore for a week. The occasional dip and pushup workouts have not helped to maintain strength either.

Any suggestions on supplemental chest exercises or am I missing something?

thanks.

This your place Doug? Way to go, can't wait to see the finished product. Send some pic's.

Skipped the deadlift to save the lower back

Stairmill with 70lb vest 10 min 44 floors level 7
no vest 10 min 60 floors level 11

BW:125
10 min on the elliptical machine
1-95
1-115
1-125
1-135
1-155
1-175
1-185 F
5-135
My goal way 195. I guess I have something to focus on next time.
Did 5 pull-ups between each round
worked abs for 20 min

CFWUx3
115, 125, 135, 145, 150, 155(failed), 155(success)

Looks like I'm still pretty far behind the curve on deadlifts here.

188
188
193
193
198
198
208

Slowly improving, but I feel like I'm going to kill my back if I step it up too quickly. Hopefully I'm using proper form.

275
275
315
335
335
345
345

Addendum: body weight, 144 lbs.

#87 Aaron,

You need to eat more protein most likely. I use Isopure myself. In any case if you are getting weaker is for sure is a diet issue. I have been doing this for 9 months almost and have been getting stronger and more fit in every area.

SOme here ascribe to the Zone diet. It has worked for them.

nothing spectacular
bw ~165
cfwu x 3
185x5/ 225x4 (warm up)
245,250,250,255,255,260,265,265
1 min rest between lits. lower back was a little tight.

bw:225
225
295
315
345
365
385
405(pr)

In case anyone is curious as to if they are a Sheep, Sheepdog, or Wolf....here's a good late night read.....

http://hobbes.ncsa.uiuc.edu/onsheepwolvesandsheepdogs.html

Go Blue!!!

I wish i still lived in Ann Arbor!

CFWUx3 w/rings(ouch)
BW 220

Worked up to 345. I feel like I could probably do more but for the bone grinding sound from my spine...is that bad?

Thanks, Coach, and thanks again to all you in CrossFitland that made yesterday special for Daniel. You'll never know how much that meant to us.

Sincerely,

Dennis

Still not real comfortable w/ deadlifts, always feel like form is bad. Need to get someone to check it next time.

185X1, 205X1, 225x1, 235x2. Stopped-- back feeling very tight.

Finished up w/ a set of 15 K2Es. Ready for a rest day

135-185-185-185-185-185-185

305x3
335x2
355x2
375x1
395x1
405x1
425x1
465xfailed
465xfailed
445x1
465xfailed
3x5x345

Tabata push ups 8 sets, 115 total

190
201
212
217.5
223
228.5
234
239.5 PR

Subbed OHS (back issues with DL)
125-130-135-140-145-150-155(fail)-155(PR)

Bodyweight of 183.

#11 G.Luke - I read the article about Officer Ripatti and was wondering why none of my fellow Crossfitters had responded or offered any condolences. I wonder if it's because we've all become numb to hearing about "just another cop" that was senselessly gunned down by some piece-of-crap gang member or other low life in the Los Angeles area. At any rate, I wanted to offer my condolences and share with you that I feel for her loss and wish to thank her for her service and sacrifice.

225
245
255 pr
265 pr
275 fail
275 pr yea!
255

Hey-

Chris (#78) that was a great video. Thanks for sharing. It makes me feel old and slow... I'll go run now.

-K

cfwu x 2, then:

as rx'ed

bwt: 76kg

115kg, 125, 135, 140, 145, 150, 155--that last was a PR and first time 2x bwt DL! Thanks Crossfit!

#96-Caleb

Thanks for posting that article. Though I'm not a sheepdog by job or training, I value the sheepdogs I know. I hope that I'd be a sheepdog if ever presented with the need to be, but I'm glad to know real sheepdogs are out there.

Thanks Sheepdogs!

MC

CFWUx2

Deadlift
135
185
225
235
245
255!
265f
245
225

Any one in hawaii also do PK or freerunning too?

185, 225, 265, 295, 315, 315, 315

Deadlift
1x 295#
1x 315#
1x 335#
1x 345#** new 1RM
1x 355# fail 2" off ground
1x 345#
1x 345# fail 2" off ground

Still getting into this crossfit thing . . .

First one was 75 lbs, following six were 100 lbs.

top wts. at 445 for singles

bw- 190
age 41

275-315-335-365-385(F)-365-365

(preceded by:
20kg. KB:
- 10 one handed C/J
- 10 double KB C/J
- 25 two-h swings
- 10 one-h swings
then, same with 24kg. KB
then, 32 kg. KB:
- 10 one-h C/J
- 25 two-h swings
- 10 one-h swings)

A safe weekend to all.

225,245,275,275,275,275,275 just about failed on the last 2 sets, still sore from the last couple days. Get some...

bwt - 175

185/205/225/245/265/285/305

should have started higher since 185 was cake and 305 was slow going.

Formwise, I know I'm using too much of my back vs hips/legs, but I feel like I need to bend over the bar to clean my knees.

Anyone else have this problem, or suggestions on how to clear their knees w/ the bar while keeping back arched/upright?

crossfit@rawc.org

Age:42, Wt:176

Warmed up with 2 rounds of situps, pushups, supermans, dips, lunges. DL warmups with 95x3,115x3,135x3.

185,215,235,265,275(PR),285(PR),300(PR).

Hey! I need to buy more weights to add to my $100 300# set. :) Did these at home in a very warm garage.

*************************************************

As rx'd: (body weight: 172)

225
245
255
265
275
285
300 PR

************************************************

5x225, then 295, 325, 360 (fail), 355 (fail), 335, 335, 335, 335, 335. Previous PR 355. BW = 165.

135 x 10
205 x 3
255 x 1
265 x 1
275 x 1
285 x 1
295 x 1
300 (pr) x 1
300 (fail)

245,265,285,295,310,315,325

Did bench press in between deadlift sets
185x6,205x6,205x6,210x6,215x4,225x3,135x19

I did yesterday's WOD in 20:07, modified to 2 30# dumbell thrusters in the second thruster set. I was really sore from Wednesday's cleanathon which coupled with a long day kept me away from the gym. I'm a little leery of dl's since i tweaked my back the last time we did these, so there you have it. This WOD was a beast, even with the cheat rest day. Have a great weekend, all!

Just started on Crossfit. Thursdays WOD was great and I'm still feeling the pain. Have done some deadlifts in the past, but it's been a while. I'm 34yoa and weigh 185. Today's WOD:
CFWU x2
135 x2
205
225
235
245
255 (Nearly dropped the bar on the way down)
255 (really psyched up for this one and got a clean lift)
265 pr
CFWU x1

(Kg) 110x7
about a million fails with 130 Kg-- couldn't make the jump.

309,314,319,324,329,334(f),334(f)
More than last time, form probably not the sexiest.

BW = 140 lbs.

1 x 225 lbs.
1 x 255 lbs.
1 x 275 lbs.
1 x 285 lbs.
1 x 295 lbs.
1 x 305 lbs.
1 x 315 lbs. PR

DL: 185, 225, 245, 245, 255, 255, 265 lbs
- 2-on-1 hoops game
- Military sit-ups and back extenions - 50 each.

26 200lbs
CFWUx1
400m on treadmill

315
365
385 (previous pr)
395
405 (new pr)
410 fail
410 fail

wod technically over, but i was pissed off at failure. tried 410 again with wraps and was successful. all in all, a good day

Cori:
1 round CFWU
DLs
116# x 1 x 5
121.5 x 1 x 2 PR (previous best was 118)

Garrett:
Z-Health warmup
246.5# x 1 x 7

To the person who stated something along the lines of "if you aren't failing some reps, you aren't going hard enough", I wish you the best of luck in treating your inevitable spinal injuries to come. Failure (and the induced bad form that occurs just before failure) on posterior-chain-heavy exercises, of which the DL is king, is a fast way to the scrap heap. I judge it's better to leave something in the tank now, so that I can pick up my future grandchildren later.

A WOD I don't have to modify for my shoulder!

Bwt 119#

Beltless standard style straight bar deadlifts:

265/275/285/295/305/315/325/335/345-miss. Only pulled it about 3" off the floor.

27 y/o 170 lb 5’10” approx 12% bf
Warm up:
Samson stretch, 5 overhead squat x 3
10 crunches, 10 back extensions, deadlift 65lbs x 5

Deadlift:
95lbs x 1
115lbs x 1
135lbs x 1,1,1,1
140lbs x 1 PR
3 minute rest between sets

Only have 210#'s of weight, need to get more, so I did max reps.

BW 150#

Deadlift 210#
3,4,4,4,5,4,4

bw: 180

as rx'd: 225, 315, 355, 365, 375 (old pr), 385 (fail), 385(pr)

Realy wiped out today, still did O.K.
BW: 216
205
230
280
325
365
410
430

225, 275, 300, 310, 320, 335, 335

225, 275, 300, 320, 335, 350, 360

whew.

Rxd..

Liz f 24

max 135

Shawn m 29 190

only had 135 in weights so i just max until failer

25
15
20
15
15
10
10

I love this work out my body hurts all night

All we had was 310#.singles x10. Felt good! Couldn't do Danial yesterday. Will do tomorrow.

120kg
140kg
150kg
160kg
170kg
170kg
100kg x 6

135
195
195
215
235
255(PR)
255
135x10

bw 170

225-245-275-275-295-295-295

275
285
295
295
295
295
295

#150

Kg- 100, 102.5, 105, 107.5, 110, 112.5, 95
there were a few failures in the end but i only counted the ones i actually managed to lift

top wt. at 285 same as last time!

Ben: 225, 275, 295, 315, 325, 335, 345

Wondering if their are any Crossfitters in the Colorado Springs area that would like to get together and do the WOD. Please email me at damon69_1@msn.com or give me a call at 719-322-3718.

Skipped the deadlifts today to save my back.

Did a 17 mile bike ride (60 min) instead along with 100 sit ups and 50 push ups.

Have a great weekend!

bw-180 22 yrs old
(all lbs)
165
205
225
295
315-getting heavy
325-really heavy
330-got it

115
165
175
175
175
175
175

BW 186lbs

2500m row on C2 for warm-up

1- 110kg (242lbs)
2- 120kg (264lbs)
3- 120kg (264lbs)
4- 120kg (264lbs)
5- 125kg (275lbs)
6- 130kg (286lbs)
7- 135kg (297lbs) PR

Sam

BW=109
DL warm-up
95x5
100x5
110x5
115x2

120-125-130-135-140-145-150(PR)

Front Squats
45x5
55x5
65x5
75x2
80x5
80x5
80x5

BW: 175

DL
115
135
145
155
165
175
185(PR)

Last time was 115 for all sets.

575-585(f)-600-610-610(f)-575-575

Comment #128 - Garret, 246.5# x 1 x 7? Save the lecture. I've been deadlifting for 30 years and never suffered an injury. If you're not pushing heavy singles,you're not going to make progress. You wasted your time today.

5 @ 200
1 @ 250
1 @ 300
1 @ 330
2 @ 330
2 @ 330
1 @ 330 100 ft walking lunge.
1 @ 330 100 ft walking lunge.
1 @ 330 100 ft walking lunge.
Don't have enough weight to max out so I did some extra. TGIF!!

Slappy,
You're one of the few. Good for you.

I'll be the judge of whether I wasted my time or not. Thump your chest at someone else.

bw 203

375-385-395-405-415-425(pr),435(f),425

hook grip started to cave at 415, switched to alt grip afterwards

135
205
255
275 pr
285 pr
275
255

44 y.o. 5'8" 140#

BW 157

190
190
225
225
265
290
300

as rx'd
1-315
1-335
1-353
1-363
1-373 (f,f)
bw = 150#

Kempie, that workout is an old favorite of mine. It was a WOD back in April 2003 or something. I still use it as a personal benchmark.

Anything under 10 minutes is freakin' amazing!!! Congratulations! Over the 4 years now I've been CrossFitting I've got my time down from 18 minutes (first time) to 11-something . . . but under 10 is fabulous.

bwt ~112
225/240/255/240/240/240/240

Deadlift:

277 x 1
287 x 1
297 x 1
307 x 1
317 x 1
327 x 1
337 x 1

Bryan Fillmer
155lbs Bodyweight
135 - 315 - 335 (PR) - 345 (Fail) - 325 - 325 - 315

Sara Turner
148lbs Bodyweight
95 - 155 - 165 - 170 (PR) - 170 - 155 - 155

215x1
225x1
235x2
245x1
255x1
265x1
285 fail

30lbs up from last time I did this, and my form was very good throughout the whole thing.

Crud, I wish there was a way to edit posts in a certain amount of time. Forgot to add, BW:151#

80
135
155
160
160
160
165 (pr)

Workout #1- 5k

Workout #2- CFWU x3(-PU's +ball push-ups)

WOD
DL's 245-295-315-335-355-385PR-395f-335
BP 205-225-235-245-255-265-285PR

Set a PR last time we did DL's. Re-set it today. Pretty stoked. Getting closer to my goal of 400lbs. After the DL's I decided to mix in some BP. Set a new PR there as well. Up 10lbs from 265 last time I decided to turn the WOD into a slow lift day. Knee is definitely feeling it now. Ran 4 times on it this week and the Cleans didn't help either. Oh well...

... Get some, Go again!

Best at 405. Failed at 445, attempt at PR. Didn't feel very good. Coming off of a few rest days. Meh.

Blitzed by 3 in a row...nothing to give today...will hit DL tomorrow. As much as I try to get Tue-Fri, as often as not I need that 4th day off no matter where it falls.

DJ--2 PR's in one day. Rock on.

Darrell

WOD
Ryan
BW 180
255-265-275-285f-285PR-295PR-300PR
Annie
BW 120
125-135-145-155-165-175-185f

Started using chalk after 285 failure... chalk is good.

405 x 1 x 7 sets

Due to strained low back muscles from about 3 weeks ago, I had to work with a weight that would allow me to tolerate the pain. I may be a while before I am back to 500 lbs again. I hate injuries.

225 - 305

315 pounds for all 7.

275
295
315
315
325
325
335
335

i have a very bad habit of allowing by upper body to get parallel to the floor while i'm straightening my legs, THEN i straighten the rest of my body. knowing this i pulled up the crossfit journal on deadlifting and tried to concentrate on using better form. didn't set a PR today but managed to keep my torso in the same position while driving up with the legs rather than flattening out.

i went ahead and ordered starting strength. i really need to work on this lift. (it seems i think or say that after every WOD.)

Unable to do the workout today for fear of my hands falling off and turning black. Forearms hurt to the point of me unable to extend my hands so figured it was best that i didnt do the workout for today.

Good weights Bobby!

We both ended up doing Helen today, using the 16kg kb.
Steve: 9:54; Leanne 11:23. First hard workout after being at sea level for a week (back to 6000 ft.).

Started with CFWU, then did deadlifts 3x, 2x, 2x, 2x to loosed up, then 1x225, but at that point my pulled rib cried out, and that was that. Later twisted my ankle playing soccer, so I then couldn't roll at 7pm.

All in all, not a great results day for my CF, but I will try again tomorrow.

bw 178
255
315
335x5 (all the weight ive got)

225-275-315-315-365-385-405

I had fully intended to take it easy today after using yesterday as an Oly lifting day. However, after reading yesterday's WOD, I couldn't help but performing Thursday's and Friday's WOD this evening in memory of SFC Crabtree.

This one's for you brother!

50 Jumping Pullups
400m Run
95# Thruster, 21 reps
800m Run
95# Thruster, 21 reps
400m Run
50 Jumping Pullups

Deadlift 1-1-1-1-1-1-1
255/275/285/290(PR)/275/275/275

Thank you to all my fellow servicemembers stationed all over the world. You are true heros for the next generation! HOOYAH.
SSgt Wattier, USAF

Sorry. post 183 Daniel) was performed in 22:09.

After meeting with Randy from Crossfit Denver, we discovered a compensatory twist in my hips when I perform squats. Hence I am working on very light weight and perfecting my form on the Olifts.

7X7
65/95/115/135/155/185/205

06.05.30
135x10x2
225x10x2
315x3
385x1
455x1

06.19.06
135x10x2
225x8x2
315x2x2
385x1
455x1
505x1(f) got it to my knees...
505x1(f) did not get it off the ground
1xs on the way down
CHS - first time ever...
45x10x3, 65x5x2, 70x2x2, 85x1x2, 90x1

June 14, 2006
Wednesday 060614

Complete as many rounds as you can in twenty minutes of 65 pound Hang squat clean, 12 reps and 7 Pull-ups

7 rounds (switched to 95 lbs cleans and jumping pullups on round 5)

DL
205
225
255
255
275 F
275 PR
275 PR
Crossfit is working so good I need to order more plates. I ran out!

age: 43
wt: 209

DL
135
225
315
385
405(F)
315
225

225
315
335
355
365
385
405(PR)

Chris: listed above

Julie:
95,95,95,95,100,105(PR),110(PR)
Biked for 15 minutes

345
365
385
405PR
405 fail try 385 almost but fail
365
365

Hands are so shredded from yesterday, still felt good. Grip was the limiting factor today.

Bw-201
Daniel
27:03
75lb Thrusters
Everything else as Rx'd

Bw 202
44 yr
10x135
1x185
1x205
1x225
1x235
1x235
1x245
1x225

315,315,365,365,365,315,315

age 32
bw 185

as rx'd
135 x1
225 x1
315 -missed
275 x1
295 x1
315 x1 pr

I just realized I missed a rep...

Rat's!

BW 80.2kg
110kg,125kg,126kg(PR),120kg,120,120,120kg
total 841kg

30.5.06 125kg heaviest lift
total 825kg

BW 70.5kg
2min Rest between atttempts

100kg 3
120kg 1 Hook Grip
130kg 1 HG
140kg 1 HG
150kg 1 HG
155kg F
Didn't want to push today and no 1&1/4 plates
150kg HG 1,1,1,1,1
100kg 2

w/u 3x135
225, 245, 265, 275, 285, 295, 305
Slight back rounding at 265 leading to poor form by the time I got to 305. But, that's 20#'s more than last time, and it felt good. Finished w/ 5x135 w/ good form and then some ab work.

36
BW 200
135 x 10
225 x 10
275 x 1
315 x 1
335 x 1
355 fail (didn't even get moving more mental than anything, I hope...)
315 x 1 (3 times)
225 x 10
275 x 10
225 x 10

CFWUx3
5x45, 5x135 warmup
225-245-265-285-295-305-305
3x225, 8x135 warm-down

modified to save back
8 min bike ride and CF warm-up

135 x 5
185 x 3
205 x 3
215 x 2
215 x 3
185 x 10
135 x 21

bw = 187

185
195
190
185
135
145
145

(the first four had terrible form, so I decided to take the weight down)

d/l 1x7
135x10
205x10
255
275
285
295
300
275
275
205x10
135x10

MAJ N: BTW-219 225,225,255,275,255,255,255
MAJ K: BTW-232 225,275,295,315,335,365,395
MAJ L: BBT-126 105,125,135,145,155,160,170

Warmed up then 275x3/315/335/355/365(pr)/315x3
Just joined the 2x bodyweight DL club Hoorah

Got my brother to dip his toe in the pool of koolaid that IS XFIT. Good times.
MikeT:
205
225
275
295
315
320 (f)
225x5
135 Clean Squats x3
135 front squats x5

Bro:
135x1
185x1
225x1
45 front squats x3 (failed - but discussion on core strength and flxability!)

Got my brother to dip his toe in the pool of koolaid that IS XFIT. Good times.
MikeT:
205
225
275
295
315
320 (f)
225x5
135 Clean Squats x3
135 front squats x5

Bro:
135x1
185x1
225x1
45 front squats x3 (failed - but discussion on core strength and flexability!)

95
105
115
125
135
145
135

BW= 170
CFWU
135# x 5
155# x 1
175# x 1
195# x 1
215# x 1
235# x 1
245# x 1
135# x 5 x 2

BW: 185

135 x 8
225 x 4
275 x 1
315 X 1
340 X 1
365 X 1
380 X 1

Age 50/BW 240
WU sets @ 115/135/185 then 7 x 1 @ 225

BW 200 lbs

135 X 12 (Warm up)
225 X 1
275 X 1
295 X 1
315 X 1
335 X 1
335 X 1
335 Fail
335 Fail
315 X 1
315 X 1

age 41
bwt 234.5 (new low!)

Did BrandX scaled version of today's WOD:
Warmup with 135 lbs
3-3-3-3-3-3 with 225 lbs.
Legs were fine, grip a little weak at the end.

30 minute warmdown trail run in the woods with the dog. Bugs were nasty. I'm sure the mosquitos accounted for some of the increased weight loss!

ateempted a 333 lbs deadlift on set 3, made it up but form suffered. Fininshed with sets or 2 and 3 in the 266 lbs range.

Lower back was hurting again, plus legs were smoked from last couple of WODs, so held it to 245#, well off my PR of 310#. BW 155#

Tariq

Also, I have discovered Pantera. My workouts will never be the same.

135
185
190
195
200
205
210

BW 185
205lbs
225lbs
245lbs
255lbs
275lbs PR
295lbs PR
310lbs PR
Great workout

Completed 3 WOD's today. The barbell thruster WOD from 060610, the 20 min HSC/PU WOD from 060614, and this one. Posted 060614 on that day, but 060610 is closed out for comments, so posting those results here for future reference.

060610 WOD
Barbell Thruster 3-2-2-2-1-1-1-1-1-1 reps
3x95#
2x105#
2x105#
2x115#
1x115#
1x125#
1x125#
1x135# fail on press
1x115#

060616 WOD
Deadlift 1-1-1-1-1-1-1 reps
1x135#
1x145#
1x155#
1x165#
1x175#
1x185#
1x185#
5x135#

Notes: Still working to maintain good form on max effort lifts, especially with deadlifts. All my life I've been an endurance athlete, so the high intensity, 1RM WOD's are a struggle for me. My max weights are not much compared to others here, but I know I'm getting much stronger and using better form the more I do this program.

135-155-165-175-185-195-205.

Age:37, Wt:128

Warmed up with situps, pushups, lunges, bench dips, supermans, butt kickers, DL(45x3,55).

55,65,65,75,85,85,95,100(PR).

First time ever doing deadlifts.

Did this WOD after the 20 minute HSC/PU fiesta (I'm a few days out of whack).

225-245-265-275-295-335-345

Shy of my PR by 30 lbs, but seeing as how it was immediately after the other WOD, I'm happy. Plus, I feel like my form was a lot better today - made a conscious effort to drive with my legs and not my back.

225, 235, 245, 250, 255, 260, 265

10lbs better than last time.

225, 275, 275, 295, 305, 315, 275

bw 144#
215,225,235,245,255,265,275

120kg 140kg 150kg 160kg 170kg (fail) 160kg 160kg

85# Deadlift:

8 sets of 2 with 60s rest

225
275
315
365
375
385 fail
385 fail

Note: Saw a bunch of low back comments again. If your butt comes up faster than your shoulders, drop the weight. Drive your head up and back, otherwise you'll find yourself bent in half at mid point, making the weight much heavier b/c of the moment arm you created, thus the entire lift is now harder, and is entirely done by your QL's (low back). Not good.

As rx'ed

315
335
335
335
315
315
315

BW = 220
5 min jog warm up
295,315,335,355,365,375,385,395(pr),405 (fail)
20 box jumps
20 knees to elbows

Made it up to 385. Tried 400 - forget that.

BW=150.

Worked 225 to 270. Failed at 275 today. I can't believe how weak and stagnated my deadlift progression has become. But, hell, anything to get away from MS Word for a little while is welcome.

-D.

age: 34 btw: 191# ht: 5'8.5"

first time for DL's and did this after "Daniel"
135
155
175
195
225
245 fail
235

Felt like my heels were coming up a bit so gotta work on form. Happy w/ results!

BTW 140 lbs

185
195
205
215
225
235 (Old PR)
245 (New PR)
255 (Just to see if I could...Failed)

Get some go again

Not sure where I started but ended at 235lbs

BW 183

135 x 15 (warm up)
225
245
255
275
275
275
280
280

BW - 170.

Worked up to 245#.

Workout on 6/16
BW 170
Full CFWU
1:15 minute rest between sets
235#
245#
255#
265#
3x(1x275)

Pullup 15 reps, 10 reps unbroken

Hello everyone!

Was happy with tthis pushed my PB up by 5kg. First goal is to reach 170kg for this so only 65 to go.

Weight in KG

80
90
95
100
105 (Bad but passable)
105 (fail)
95

London Crossfitter!

did 6/17
warm up: jumprope, burgener wu, dl wu then

weights in kg
55-60-65-70-75-80-85

have been doing hex bar deadlifts did regular deads today
225,315,405,425,445,405,405
pr with straight bar 445
pr with hexagon bar 475

BW 124

154, 176 (PR), 176, 187 (fail), 180 (PR), 180 (fail), 176, 180

Warm up

Hang Squat Cleans
5 x 65, 5 x 75, 5x 85
4 sets of 5 x 95

Deadlifts
3 x 135
3 x 205
1 x 245
1 x 250
1 x 255
1 x 260
1 x 260
1 x 265 PR
1 x 270 PR

BW-201 49YO 6'-4"
5x135
1x185
1x225
1x245
1x265 (Failed)
1x255
1x255

25# for good form. 5 sets of 5.

couple days late due to food poisoning myself with my own cooking.

135
155
175
195
215
235 (f)
225 (f)
205x6

posting this late... did this wod after the front squat wod on sunday the 18th
1 x 225
1 x 275
1 x 295
1 x 315
1 x 335
1 x 365(pr)
1 x 315
the 365 was a supreme effort for me... form is so much better
HOOahhhh!!

BW - 170

225
245
265
265
265
275
275
Finished with 10 X 135 and twenty pullups

BW ~190
Max DL 415(PR)

Did these 2 days after the fact. Ran out of time. Gym closed.

275/295/305/315

Sequence of weight as follows:

185
205
225
225
235
255
255

On a somewhat related note, I moved a girl's boxes because she was moving out, and everybody ooh'ed and ahh'ed at how much I could lift. I'm about 5'10" 160 lbs. God I love this workout.

255
275
285
295
305
325
335 (pr)

Previous pr: 320

Shawn bw 217- 225/275/315/365/405/455/495(f)/465

little better, was cruising up until 495, got it about 4 inches off the ground

Mike bw 221- 225/275/315/365/405/455/495(f)/495

225 up to 275
Wife: 115 to 165...185 fail

WU: 3 rds - 15 situps, 15 back ext, 15 push ups

DL: 75-85-95-105-110-115-120

New PR!

135(pr)-135-185(pr)-185-185-185-185

CFWUx3
BW: 194
DL: 245-275-295-305-315(F)-315(F)-305

315x1
335x1
345x1
350x1
355x1
360x1
365x2
375x1

pulled a muscle in lower back last time on dl's, so:

135x3
165x3
185x3x5

225
275
295
315
335
315
315

Warm up:
135 x 2
155 x 2

175
185
205
225
245
275

060619...

CFWU: x3

WOD:
135x5
225
245
245
265 PR
265 PR
275 PR
275 PR

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

bw 122

95
115
135
155
165
169
169

95, 115, 135, 155, 135, 135 and 135.

BW-146

135
175
185
185
205 (fail)
195
200

PR'd at 170kg, up 15kg from earlier this month

sweet

135 x 5
225 x 3
295
315
325
335
345
355
365
BW: 170

ok, with the hurting knee & elbow; limited warmup: 5 minute bike then 2x15 of BEs, SitUps, 45# Front Squat, 15 sec L Holds
went nuts with singles: 205,215,225,235,245,255,265,275,285,295,300
It wasn't that I lost count. It was more of a Kid Rock's 'Bawitaba' followed by Erik B. $ Rakim's 'Juice (know the ledge)' kinda moment which just called for more deadlifts...
10:01 2000m row after for cooldown and practice

wod
365
365
365
370
375
380 pr
385 pr belt

245,255,265,275,285,295,305.

275-295-315-345-365-385newPR-395fail
I've added 1oolbs to mt deadlift since I started crossfit. I've been trying to reach 380 since last september-next is 400

xanthe
65-95-95-115-115-115-115
concentrated on keeping good form as back is recently recovered- 10 lbs under last 1rm

bw: ~240

Warmups: 95(3x)-225(1x)
245-255-265-275-285-295-305
Bonus Round: 315

The 315 is a PR. Doing singles really lets me concentrate of form. I'm feeling pretty good, though I think my big weakness here and on pullups is my grip. I need to work on that.

95/5, 135/3, 155/1, 175/1, 1, 195/1, 1, 205/1, 1

1.6 run/16:22

As rx'd : Hammer Strength Deadlifts
270-320-320-320-320-320-320

BW: 170

CFWU x 3

295
315
315
315
315
335
335

135
155
175
195
225
245
245

Getting Stronger!
1 Mile @ 7.5

Warmed up with some 45lb bar deads sets of 10

Worked up to 205lb a personal record!

Pulled 205lb up twice, form was starting to fail, so I backed down to 185 for singles. I'm strong all over but lower back is a weak link, having a hard time keeping it locked out in proper curved shape. Fun stuff, I'm getting up there where I should be, and smarter knowing when to back down a bit.

BW=166 lbs

May 30, 2006
280 lbs. (new pr by 15 lbs!).

Finally pulled 300 lbs with an alternating grip...new pr by 20 lbs!