Welcome back from the fourth. Hope everyone enjoyed it. Hitting this after today's workout tomorrow. Doubling up till Friday.

So 7 sets of 1 rep each? if so how much rest in b/w sets?

rip, what is the music situation in that place?

Tim,

A minute or more, as much time as you need to swap weights and recover. Try and get a fresh push on each max effort set of one.

Looking good Annie, even inverted.

Are we supposed to be using an overhand grip similar to pull ups, or is an over / under grip utilized? Are there and links or videos demonstrating the "hook" grip also? Thanks

Both these pictures are from crossfit. Don't forget to go heavy on the deadlift. Don't wimp out. Go for your max.

Hook Grip:

http://i6.tinypic.com/1z3zcdu.jpg

Deadlift Form:

http://i6.tinypic.com/1z3zc61.jpg

Standard style beltless straight bar deadlifts:

245-265-285-305-315-345-350 miss. Got that elusive 345 this time.

I d/l the video and all it showed was a woman taking the bar off the rack. Is there supposed to be a squat in there? Maybe it didn't d/l all the way, but my computer says it did...any suggestions?

IrAsians Rule!

here's the video on youtube in case you have problems with it:

http://www.youtube.com/watch?v=ig-KwmIXAPc

Age 43
BW 162

Worked up to PB 275. Could have gone heavier, I think. Thats a 5kg gain in a month. There seems little doubt - Xfit works.

That may be my last WOD for 2/52 - no gym where I'm going.

Kelly - fantastic, fantastic, fantastic

DL
295
345
375
All three felt good
395 (f x3) do not know what happened I have got over 400 before yet I could not get this off the ground felt like my lower back was going to jump out. Any help on why.
Finished with 365 for the rest

BEEN AWAY AWHILE..

Deadlift warmups with 100kg-then

150kg x7-overunder grip.

Thanks for the video Coach, it was helpful to see how wide our squat position is supposed to be.

Work it Annie, your doing HSPU's for two.

Just asking...the gal doing the squats seems to be really locking her knees hard at the top of the squats - maybe some more unlearning to do on my part, but I was always coached to not lock completely out during reps in order to maintain muscular tension and to avoid hyperextensions. What say ye?

Just want to ask one related to MikeT #16. It also appears that her knees are going in front of her toes and that she is past parallel with her upper legs to the ground. I was always told, knees no farther than toes and thighs parallel. Are those both incorrect?

W/U KB progressions and cleans!
DL
135
185
205
225
255
255

Kevin (#17),

Both of your suppositions are incorrect in the context of Crossfit.

The squat is a sub-lift of the two Olympic lifts--the clean & jerk and the snatch. When performing these lifts with significant weight, it's necessary to go to a full squat (thighs past parallel, shins flexed forward) in order to get under the bar during the catch.

You'll also find that performing squats to full depth will give you greater benefit in terms of range of motion, flexibility, and ultimately, strength.

The common myths associated with the squat are just that--myths.

BW 130

Warm-up
135x6
185 x3

225
245
275
295
305
315
325 Missed--good pull off the floor weight slipped before I could lock it out.

Is there an exercise that mimicks swimming on days when I can't get into the water?

brian.u could try arm flapping..i find 100 per arm is a good sub for 50m swim

225/245/265/285/305/315/325

40lbs. more than last DL work out.

185/185/205/295/345/365/365

Quick question guys. I am working on my push-up form. I feel like I am completely symmetric, but when I'm finished one arm feels it in the bicep a little more, while the other arm is definitly heavier on the tricep. Any ideas on how to improve my form?

Are comments 21 and 22 for real? I mean, huh? Arm flapping? I'd go with flailing around on the floor whilst intermittently holding one's breath.

So the girl in the squat vid has her elbows pulled way back instead of keeping them under the bar, what gives?????

Andy has lost me on the push up form question, maybe one bicep is tight and the movement causes it to stretch??

cfwux2

d/l 1x7
255-265-275-285-295-300-275- 275

bw 165

465x7x1

bw 185
cfwu x 1
205,255,275,295,305,325(fx2),205, 135

BW-163
1-275
1-300
1-315
1-330
1-340(F)
1-335 PR*
1-340(F)
1-315(Can't end on a miss!)

I workout at a gym in my office building, and unfortunately there are no freeweights! All they have are machines and a few light dumbells.Is there an alternative exercise to the deadlift?

I am trying to find some wrist wraps that can wrap around my wrist and the barbell. Any suggestions?

BW- 252
W/U
1-315
1-365
1-385
1-405
1-455
1-500
1-520(F)
1-520

New to crossfit - 2 weeks. Is a belt and straps OK for today's workout?

DL 225, 275, 315, 365, 365, 365

tweaked back on the 6th set!

CFWUx2.5 (added pushups and one legged squats)

115, 125, 135, 145, 150, 155(fail), 150

Last time I failed on the first attempt of the 155 but made it the second. Today 155 just felt too heavy so went back down to 150.

Comment 19: "The common myths associated with the squat are just that--myths."

keeping your knees from going over your toes is not a myth. Its not necesarry to put your knees over your toes to do a full squat. Putting your knees over your toes is how you blow out your patella tendon. That's from west side barbell and they know squating.

age 41
bwt 235.5

DL
135, 225, 245, 265, 285, 305(fail),305, 315

BW=165
245-265-275-285-295-305-305. Progressing steadily towards goal of 330.

140kg
150kg
155kg
155kg
160kg
165kg
170kg (375 lbs)
over-under grip

cfwu x 2, then as rx'ed:

125kg, 145, 155, 161 (PR), 161F, 145, 145

Made it up to 284 lbs. Not a PR. Still hurting from being sick.

135-185-205-205-215-215-225
All felt relatively easy so I should add more weight next time.

Comments #32 & 34:

I would recommend going without any straps, belt, knee wraps, squatsuits or any other enhancements, and I think that's the consensus on the board. Maybe for a competition, but otherwise you're just using a prop to compensate for a weakness. Ditch the straps and do grip work; lose the belt and work on your core. I've seen too many guys using those things as a substitute for good form, and the result is often an injury.

135x3
225x3
295-305-315-325-335-345-345
Felt a bit tired so I stopped at 345 (pr of 365 last time this came up, but that wasn't going to happen today).

51 y/o, 150lbs.

185, 195, 205, 215, 225, 245, 255 (PR), 135x10

First time using hook grip. makes a big difference.

185-225-275-275-295(PR)-305(PR)-315f-315f

I had to try 315 again. I was very close. next time for sure.

Comment 37:

Watch these vids:

http://www.youtube.com/watch?v=3-hShqLWGjg

Not sure if this one is still valid (it's blocked at my office): http://www.putfile.com/media.php?n=Ironmind_1993_Dimas

I'm pretty sure this guy's knees move forward at the bottom of the lift. I'm also pretty sure he lifts competently.

41 yoa, 181 lbs,6 months in CF
CFw/u
240,260,270,280,290,300,310(pr)

Have a great day, all.

24, BW 195
20 Min Bike WU
225, 275, 315, 315, 335, 335, 365
The last 3 I switched to over-under grip

Deadlift:

135x3
185
225
275!
265
255
245
225
185x3
135x5

slowly approaching goal of 320lbs (BWx2). gaining about 10 pounds/month in the DL.

Impressive depth in that wide position! And watch how far back her knees stay because of the width...

When I tried that width I didn't get much past parallel.

BWT 185#
135 X 10
225 X 5
315
405
425 (PB)
315
315
Does everyone use the hook grip for DL's?
I never have for this excercise. I just use the traditional over under

comment #26 gaucoin

as Mark Rippetoe provided the video, i pulled the following excerpt from his book Starting Strength, as an answer to your question concerning elbow position. who better to consult than the man, himself?

"If the elbows are underneath the weight, and the force of the weight is straight down (as gravity is wont to make it do), then the elbows will intercept some of the weight. This produces a shearing force on the elbow ligaments and causes a most unpleasant inflammatory problem that is difficult to heal. If the thumb is on top of the bar, the hand can assume a position that is straight in line with the forearm when the elbows are raised up. In this position, none of the weight is over any part of the arm, wrist, or hand, and all of the weight is on the back."

hope this helps.

back in the gym today after visiting the in-laws for the 4th. i'm going to try and double up for a few days. we'll see how it goes.

275,295,315,335,355,375,315

375 didn't feel great, so I backed off 30 lbs short of my max. Another day, another time...

age: 15 Height: 5'5 Weight: 160

Started at 205 ended at 345 (pr, first time maxing)

DL singles 7x135, 7x225
70 Jumping L-Pullups @ max reach
40yrs, 214#, 13th WOD

7 sets of 7 at 200 for form - improving, getting closer to working for max.

In Oly-lifts, the lift is usually considered complete when the weight is up and in a stable finished position or "locked-out".

Question: When going for a max attempt on a dead, is the lift considered a success when the weight is up and then you can dump it?

For me, the most difficult part of this lift is returning the weight to the starting position with nice tight form - no bumpers. I'll bet I can lift subtantially more weight if just bringing it up and then dumping.

Chris

WOD
CFWU x 10 reps, per exercise, one round
Dead Lift Body Weight 165
10 x 135
1 x 225
1 x 275
1 x 295
1 x 305
1 x 315
1 x 325
1 x 345
10 x 135

Travis bwt:239 225#/275#/295#(f)/275#/285#/295#(f)/285#(f)/275#/225#/235#
didn't count the failures, felt good, last time deadlift came up i had a lower back injury, seems to be ok now, just tried to keep form in top of my mind. grip was starting to be a problem as well. i think i should be feeling these in my glutes and hamstrings but i usually feel it in my lower back, i'm doing a good job of keeping my ass back and chin up, anything else anyone can think of?
Rob bwt:235 315#/325#/365#/375#/385#/395#(PR)/315#(x3)
form felt/looked better than last time, next time going for the 400# mark.

BW: 160
225x4, 245x3 (PR)

I feel weak looking at the other numbers. Ouch.

age 40
bw: 170

225
275
295
305
315
325
335 should have gone 350, next time.

Deadlifts; topped out at 205.
Missed yesterday, so also did;
3 rds of;
Bench Press 21 x 95 lbs
SDLHP 15 x 45 lbs
10:30

30 y/o, 145 lbs.

208
218
218
228
228
238
248

Deadlifts slowly improving.

CFWU x 3
245
275
275
295
315 (PR)
335 (PR)
365 fail
315

#58 - a deadlift is not a good lift unless the bar is returned to the ground under control. Eccentric (lowering) strength is greater than concentric (raising) strength, so there is no reason nor excuse for not lowering the bar under control. It may be a lift, but it's not a deadlift.

135-85-225-245-265-285-300 + 225x5 additional

Also did the Virtual Shoveling WOD

sets of 30, 25, 20, 15, 10, 5 v. shovels over 24" box and pushups. Time 11:06. Used 25lb. plate.

Does anybody else have problem scraping up your shins? Is it telling me I am using bad form?

Age 40
BW 220

Todays workout felt good. No suits or straps.
225lbs
315
405
455
475
495
545

185/190/195/200/205/210/215

Failed on first attempt at 215 put was able to power through after short break

After lifting did cardio sets. Each set consisted of running the steps at the local high school football stadium (280 total steps) and running a lap (400m) on the track. I did 8 sets in 32:45.

Back Squat question:

I know you are supposed to look forward, but is there anything wrong (injury wise) by looking up? Thanks.

age 16 bw 160

185
205
215
225
235
245
255

CFWUx3
Yesterday's WOD
BW 222

Worked up to 405 and failed. The illusive 400#'s escaped me again!

Thanks, Coach!

-Dennis

235, 250, 285, 305, 315, 325 (failed), 325 (failed)

re: Comment #66

Lynn stated; "Eccentric (lowering) strength is greater than concentric (raising) strength, so there is no reason nor excuse for not lowering the bar under control."

I am missing something here...
The portion of this lift that I find the most taxing is the lowering portion. Does this point a strength imbalance and/or is my form not coming along like I thought it was? (self-coached)

Another issue I have with the deads is related to breath and/or blood pressure, because multiple deads tend to make me dizzy. I asked my cariologist friend about this and he could't say why this is so.

Thanks for the input Lynn.

BW=220
AGE=35

135 x 10
155 x 1
185 x 1
205 x 1
225 x 1
255 x 1
275 x 1 fail
255 x 1
135 x 10

#68 Donkadoo

Keeping the bar close to the body shows good form. This means that you are keeping your hips down and using more leg strength than back.

Good job!

245
255
265
275
285
295
305
315

CFWUx3
105kg
120kg
125kgx5 (small gym, no more weight-good thing though, as haven't done these in a couple years).
Thanks

10 mile mt bike ride
51:30
cfwux3rds ohs,pushups,decline bench situpsx15
back ext and dips 10,12,15 dhpu's 5x2reps,5x3reps,4x5reps
deadlift
225 wu
245 wu
315
365
405
435
455
485 (failed miserably horrible form used way to much lower back and felt a twinge in the back
would've been a new pr by ten lbs next time will back it down to concentrate more on form)

Comment #68
I try two things to minimize scraping. I usually do the deadlift with sweatpants and tube socks on for a bit of cushioning or I have also taped up my bar with masking tape where it would hit my shins.

Yeeeeeeeeeecccchhh. I'm not progressing much here.
314,319,324,329,331,334,336. Well, I did beat my old PB by a hair but the form is just scary now.

Comment #68 ,#81
I have tried to position my gloved hands in front of my shins before grabbing the bar so that my gloves move against my shins. I start from the ground and go up and back down.

#77 and #81 - I appreciate the input. I have just recently started to do deadlifts, and today wast the first day I even came close to max lifts. Highest I went was 300, and I probably could've gone quite a bit higher. Can't wait for the next deadlift WOD! And I'm glad that the badass scrapes on my legs mean I'm doing it right!

#54-good stuff, thanks for the info.

#37-Westside may know squats but we ain't going for 600 lb lifts here.

On Dead Lifts...

Any reason why one wouldn't use dumb-bells for this lift to avoid the shins?

I'm new here,want to do Mary, but i got question. "10 One legged squats, alternating" Is that 10 each leg or five left and five right?

did both yesterdays and todays WOD, 405 for all sets, yesterdays bwt. 195 16:55 as rx'd

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

CFWU; then as rx'd:

245
255
265
275
285
295
310 (PR)

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

As Rx'd
405
425
445
465
465
465
465

BW 191

135
155
175
175
175
175
175

225, 245, 275, 315, 335 (pr), 365 f, 355 f

should have tried 345

BW 150

245
250
250
255
255
255
255

I'm a newb to crossfit. I'm used to standard gym working out and wanted to try something new.
So 7 reps of your max, that's it for the whole day? or do you guys throw in other routines on your own?

2 hr. tennis for warmup.
220, 250, 280, 305F, 295, 270, 250

BW: 185#

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

Row 5K

bw:223
age:31

275
295
315
335
355
365
385
callouse tore off of my hand at 385... anybody have any advice regarding those? they are constantly pealing off or blistering during pullups. (yes, I'm kipping).

Up to 225

363,368,373,378,383,388,393(f)
bwt 159 lbs

135-140-145-150-155-160-165

245-265-285-305-325-330-335

bw 192
age 28

205
255
285
305
335(form ?)
345 (not nice) but (PR)

Executed the WoD as follows: 185, 205, 225, 225, 245, 265, 265, 275-fail, 8th set: 265 lbs.
-Warm-up of 5x5 full court hoops and 2 games of 21.
-Post WoD: 4 sets of bar dips, 3 sets of ring dips and some ab work.

BW 200

KB DL:
4x1 6pd total (double KB in each hand 2pd/1pd)-206#
1x3 5pd total(1.5pd/1pd) - 172#

Had some back tweakage this morning and just kind of got a little more unconfortable as I went on, did some back and neck bridges to loosen up my back.

27 y/o 170 lb 5’10” approx 12% bf
Warm up: 3 rounds of 15 overhead squat, 15 crunch, 15 back extension.
Deadlift 45lbs x 5.

Deadlift 1-1-1-1-1-1-1 reps
95lbs x 1, 115lbs x 1, 135lbs x 1,1,1,1,1
135lbs felt more in control than on 060616

Can someone please describe the CF recommended grip, i.e., over/under, over/over hooked...?

Thanks!

bwt 192
over/under grip, no belt
225-225-315-315-365-385-415

No belt ... no grips
7 sets of 1 rep...
235, 245, 265, 270, 270, 260, 260

wgt - 150
age - 33

10min run w/u
115 x 10 w/u
165/185/205/215/225/235/245
next: try max @ 265

B&A work:
for time 3 rounds of
15 pullups (10/5)(6/5/4)(4/4/4/3)
40 situps (25/15)(10x4)(8x5)

12:27

brutal

#37 - "keeping your knees from going over your toes is not a myth. Its not necesarry to put your knees over your toes to do a full squat. Putting your knees over your toes is how you blow out your patella tendon. That's from west side barbell and they know squating."

All due respect to WSBB, they know powerlifting squatting, and that is definitely not the same as olympic squatting, for example. The powerlifting squat is performed through a relatively limited range of motion, the bar is placed relatively low on the back, meaning that the back can lean farther forward, the hips can be pushed farther back, and consequently, the knees do not need to travel over the toes.

But if we're talking ass-to-ankles, high-bar, upright torso squats (truly full depth), unless your legs are remarkably short, your knees will protrude over the toes. This is not necessarily problematic. As long as your hamstrings are activated sufficiently, the forces on the knee will be balanced. And this has a lot to do with anthropometrics--tall, long legged folks will invariably require more knee protrusion than their shorter counterparts.

Take a look at the squat technique of o-lifters versus powerlifters. Powerlifters are often moving larger loads, but their squats are absolutely not performed to full depth. O-lifters on the other hand are catching and decelerating large loads and reversing the direction of force very rapidly, as well as reaching what is inarguably the greatest possible depth. The latter has more potential to rupture CT, but the injury rate in o-lifting is very low.

So no disrespect intended toward powerlifters, but that squat style has more limited application than the olympic style.

You blow out your patella tendon like you blow out any tendon--exposing it to more force than it has adapted to handle. So if you've been doing p-lifting squats with big weights and suddenly introduce full depth squats with the same weights, you'll likely wind up with at least some tendinitis.

Finally a WOD where I can match Kelly Moore's numbers... too bad I weigh 150% as much. ;-)

modified CFWU
245, 315, 335, 345, 350, 365 (fail), 365 (fail)

Still way off my PR of 405, but that was long ago. I think my form leaves something to be desired, as it seems like my hamstrings are going to pop off the back of my legs. Maybe it wasn't such a great idea to do glute-ham raises before deadlifting...

ps. Matt #97 -- Callus maintenance is key. There is a great how-to article at http://www.beastskills.com/calluses.htm if you want a long version. The short version is to use a pumice stone so that the damn things don't "catch" and tear.

Bwt. 225, max DL 675.
Use a belt, avoid surgery. No gloves--chalk. Sumo-lift helps me keep bar off shins. see http://www.elitefts.com/articles/Current-Articles/default.asp for articles directly related to strength training.
New lifters must avoid increasing weight too quickly.

bw 125 lbs

95
115
135
145 fail
145
145 fail

160 is pr -- a little weak and my home based cheering section is at work. Thank goodness I can always expect more!

2nd Crossfit WOD

Wt=170
Age=29

w/u 10min TM full incline 3mph

No belt, standard gip
5x5x40kg

OHS 5x5x5.5kg

Gotta start somewhere...

No accessories, warmup w/ 3 x triplet (DL, HSCl, thruster at 65#), then 10 x 135 DL, 5 x 225, then:
WOD
315-335-355-365-385-395(f)-385

400 continues to escape me.

But then I did Grace in 8:30!!! (2:30 better than previous).

Great comments on squat form - thanks for the clarity, gregEverett!

Good day all.

PS: Hook grip held until 335, then I felt like my thumbs were going to break off...
Thumb-tip straps anyone?

bw:161
warmup bike ride/400 m/ 50 sdhp/ cfwu x 2

warm up sets:
185x5/ 185x5/ 185x5 - working on fastpulls from a 45 plate.

wod:
255/265/265/275/275/265/265/185x5

hands were sweaty tonight, overly humid here in south crackalakie. could have used some chalk for better grip. could have gone heavier, but form would have suffered. kelly moore's number are truely impressive; as are many others.

hotel gym workout:

150 squats no weight
45 leg extensions at max weight
75 Situps
15 minutes on recument bike

Group Moffett

5 rounds for time of:

135lb deadlift, 15 reps
Pushups, 20 reps
Run 200 meters

Total time: 22:24:17

Everyone was totally spent after this workout.

Bodyweight 135lbs

225
270
280
290F
290F
270
270

Disappointed with this got 295 last time out and really thought I'd get the 300 today. Reckon I was still feeling those 45 bodyweight cleans from a couple of days ago.

Annie truly rocks. Norma and I had her put us through the paces a week ago when we were in Santa Cruz. What a great time, and what a great spirit.

Last time I did DLs I threw my back out for weeks while DLing 225, only about 2/3 of my max. But also when we were in Santa Cruz, Nicole did a fantastic job of showing me what I was doing right and wrong. Today, I got back on the horse and maxed at 235. Felt like I had a fair bit more left in me, too. Thanks Nicole, Annie, and everyone else at HQ for a fantastic time. My back thanks you, too.

Tariq

BW ~190

120 lbs
165 lbs
185 lbs
195 lbs
205 lbs
210 lbs
165 lbs

1*225 Old PR 335...exetremely eager to break it
1*285 not even close....this time.
1*305
1*325
1*345f
1*345f
1*345f
1*345f
1*345f
1*325

For #3, Greg:

Chicago, first album, CTA. Track 1, Introduction. Dig it.

Rip

sweet

2 WOD's in 1 hour:

DL: 225-275-315-315-315-315-315

060704 as rx'd: 19:22

6' 180#

That'll burn ya...

225,245,265,275,275,275

Charles #94 - When I first started out I did an extra "Murph" or two after every WOD. Now I do three after every WOD, expect for off days and then I do five. Try that for a couple of weeks and let us know how it goes.

Ran into another Crossfitter at the Hollywood 24hr Fitness. Sweet.

DL 7x1: 365, 405, 425Fx2, 405, 405, 385.

DL's pissed me off today. Just haven't been progressing. 425 came off the ground about a foot each time, just wouldn't come any further. Maybe need some rack pulls to work the sticking point.

After: ME Hang Power Clean: 7x3
4x(225x3)
3x(245x3)

That made me feel better.

4 Round CFWU
6x6 65lb dumbbell dead lift (thats the heaviest weight I have access too)
curls and situps to finish off

Bodyweight 175 lbs

Deadlifts x 1: 135, 185, 225, 255, 275, 295(PR), 305(PR)

huzzah! the rippetoe-mandated 400 lbs deadlift is starting to seem not quite so impossible.

BW=200lbs
HT= 6'2"

9th crossfit workout...and loving it!

Did 7 sets of Dead Lifts; 1 rep @135lbs....I am a little nervous with putting too much weight due to a previous lower back injury during a training exercise...also I am new to olympic lifting and am concerned about my form...good ideas from the comments today but still would like some coaching on perfecting my technique.

I think tomorrow will be a good day for a nice long run on the day off!

Did yesterday's WOD as a "warm-up" in 28:49 (which burnt me out).

But I was really happy with my DLs:

220, 254, 254, 308 (PR), 308, 330 (PR), 341 (PR)

Big jump in PR (over 40#) in just over 7 weeks of Xfit.

BW 184

bw 165 lbs

315lbs-325-335-345-355-365(PR)-335

no belt, over-under grip

bw: 180

as rx'd: 225, 315, 365, 375, 385 (old pr), 395 (pr) ,405 (fail)

what you got for me mario?

Took yesterday off, so doubled up today.

WU:
* moderate run 1.75 mi. @ 7:30 pace
* cfwu x 2 (subbed pushups for dips)

WOD 7/5: bw = 165
bench is not my best exercise, so I dropped the weight to 95#. By my calculations, that means I needed to lift 10,395# in all. Doing that 95# at a time means 110 reps.
Bench 95# x 21
run 400m
Bench 95# x 21 (broken)
run 400m
Bench 95# x 21 (broken)
run 400m
Bench 95# x 21 (broken)
HSPU w/25# db x 10
50 double-unders
Bench 95# x 21 (broken)
HSPU w/25# db x 10
50 double-unders
Bench 95# x 5

* it would've been smarter if I'd caclulated the weight before the 5th set...then I could've just done 5 sets of 22; in any case, it brutalized my arms, but 2 months ago, I couldn't have dreamed doing this workout

Ab work: 6 sets of 25 with 20 sec rest between (2 lower abs, 2 obliques, 2 upper abs)

WOD 7/6:
215
235
245
245
255 (bad form)
245
245

Excellent workout, but I'm glad tomorrow's a "politics day".

BW 165

305
305
305
325
345 (new PR)
355 (failed twice)
345
345

bw 165#

245#
309#
373#(f)
329#
353#
363#
373#(pr)
383#(f)

did this right after the clean and jerk and pullup workout from the other day.

happy I got my pr

26yo 200lbs
CFWUx1
335/365/385/405/425(new pr)/405/405

then did yesterdays wod subbed SDHP for rows
i am one tired puppy

oh, I forgot my time on the 7/5 workout.

First 3 rounds: 9:24.12
Last 2.5 rounds: 13:00.80
Total time: 22:24.92

My back was feeling a little creaky so I opted for max pullups. 1x 35,45,55,65,75,80,80. Get some, go again! Good work everyone out there.

BW 137

95, 115, 115, 125, 125, 135, 145, 150

Worked on pull ups and dips to finish it off - Rehabbing my left shoulder.

Last time I couldn't lift 115! Go me! :)

245/275/295/295/305/315/325

BW-200

225
315
335
355
375
395
405(f)

bwt ~112
Trap bar deads
195
210
225
245
260 - 2 inches
260 - 4 inches
240

Steve Maxwell RKC KB Ladder;
26# kb; 9 exercises --> 21:33

"Kellied" my chin on the kbs...no blood though!

#75
That will be *TWO* sessions of Tabata Handstand Pushups, please. One for each misspelling of "LynnE"

Subbed RDL's; multifidi sore and slightly inflamed:
315,335,355,365,355,345,335,315

warmup - kayaking Monterey 1.5 hrs.

215, 235,255,265,275,285pr,295pr

Off to the thursday bike ride. Have fun everyone!

bw 263 all chub

225.245.265.285.295.305.305

275, 285, 290, 295, 300, 300, 300(f)
last one attempted 3x but couldn't quite get there - 1st time I've gotten 300x2...

WU 1/2 mi walk on treadmill and stretch
WU DL 135# x10
WU DL 135# x10
BWT 157
WOD
185/225/245/265/265/265/265
225 x 3
135 x 10
Good form on all lifts. Nursing a back injury from the last time we did this WOD. No strain

Age: 16
Height: 6-1"
Bodyweight: 200lbs

Worked up to 300lbs x 1

5'9" 169 lbs

CFWU

Then:
35 lbs Dumbells Single Leg Deadlift 5 reps each leg
50 lbs Dumbell One arm Deadlift 5 Reps
135 lbs Barbell Deadlift 5 Reps

Then:
With Dumbbells:

190 x 3
200 x 1
210 x 1
220 x 1
230 x 1
240 x 1
250 x 3

Not my PR here but thought I would try up to 1.5 x body weight since it is my first time lifting heavy with dumbells on deadlifts.

Felt good.

Workout #1- 1200yds freestyle (500, 100x2, 50x4, 25x8, 100 kick)

Workout #2- Burgener Warm-up

WOD

DJ 245-275-315-365-405f-405PR-385

DJD 365-405-425-455-475-515PR-525f

Both DJD and I set new PR's today. I'm pretty stoked to finally get 400. That has been my goal for a whle now. DJD went big w/515, 10 more then his previous. I jumped from 385, a 20lb jump. Nothing like almost passing out after a lift... especially when it's a PR!

SteveHB- Good looking loads brother.

Get some, Go again!

Skipped tuesday's workout so I did that today...ouch, nearly popped an ACL on a Split Jerk.

did it in about 20

Met another Crossfitter here at OSU!

Ystd WOD 75% BW,run.

18:40

Bench weak.

Age 30
BW 230
First time maxing on deadlifts (or even going heavy for that mater)
(4x135 then 4x185 warmup)
225-225-245-265-285-315-335 all complete!

bw 81kg

120kg
130kg(fail)
125kg
127kg
130kg(PR)
120kg
120kg
120kg

16.6.06 PR of 126kg.

243,265,265,276,287,298,265
been slacking. first wo in at least 2 wks. Could not get in the swing after stomach sickness. But, i'm back with a vengance.

big P: 255, 275, 305, 345, 365, 365(fail), 345
little P: 185, 205, 225, 245, 255, 275 (fail), 225

I had full intentions of hitting this workout but decided to do 16.5 mile ruck with 30#s. This was my first ruck in a very long time. Wish I had those magic boots that make your feet feel good when you are done, however I need moleskin and feet care. Oh well for some reason the pain feels good.

BW ~240

Loads (lbs):
Warmups: 95(3x)-235(1x)
265-275-285-295-305-315-325
Bonus Round: 335(f)-335-345(f)

My previous PR was 315, so beating it by 20 lbs is very gratifying. My form improved dramatically after reading the article on deadlifts in the latest Crossfit Journal.

crossfit@rawc.org

Age:42, Wt:178 (wt. approx, still no scale)

No access to weights. Subbed ~20 mins of pushups, dips, situps, jump rope, heavy rope, 12" box jumps (high curb), heavy bag.

I almost forgot to mention that I also walked about 2 miles on a walking tour of downtown Los Angeles. The highlight of the tour was seeing either the homeless drugged-up guy rolling across the sidewalk like a child rolls down a grassy hill, or the other homeless guy that was sleeping like a baby on his queen-sized mattress and box-spring on the same sidewalk. Los Angeles is such a wonderful place.

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

J-
Last set 255 lbs (PR)

M-
skipped

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

bw 187

255,265,285,305,315,325(pr),305

ROM WU
Sun salute x 3

CFWU (kind of) x 2

did lastweeks BackSq CFWOD
bar (20lb) x 5 WU
120 x 5
140 x 5
160 x 5
170 x 5
170 x 5

Then the CFWOD but took it easy due to bum lt elbow.

120 x 3
140 x 2
160 x 2
170 x 2
190 x 2
210 x 2
220 x 2

J

Forgot to mention did Cindy after work. 9 rds, 5,10,11. And thats why I did 2 WoD, today. Hoping to do 2 WoD's tomorrow too, but I have an interview in the evening. We'll see.

1-365
1-385
1-405 got it to my knees and couldn't finish- FAIL
1-405 six inches and FAIL
1-385 bar went nowhere FAIL
1-365
1-365

This was dissapointing today. Last time set a pr at 405, and I was all set in my mind to go past that today, but it just wasn't happening. Didn't even make it back to 405.

BW-201
135-185-225-245-265-285(f)-275
Back felt tight today.

worked up to 405 and failed finished with an easy rep of 315

only have 300 lbs at home

so did triples instead of singles

3 x 300lbs
3 x 300
3 x 300
3 x 300
3 x 300

age: 15
bw: 137.5 #'s

205
255
275
285 (failed)
285 (failed)
255
205

finished off with some shrugs.

I'm way too sore from the WOD and 2 hours of grappling yesterday...and have a sprained thumb on the left hand. I'll do this tomorrow, but am already looking forward.
Hopefully my grip will hold up.

Lots of good numbers posted, keep up the good work!

135x3
225x1
235x1
235x1
245x1
255x1
260x1 PR
275x1 PR
280 Failed
205x3
135x5
Blew last PR out of the water!!!
form was better, felt 10x's stronger.
Reeeaaally starting to love this stuff!!!! Keep it comin'

Team Emerald Coast

Joey: 205-255-275-285-295-300-370

Anabel: 115-125-130-140-145-155

225
275
315
365
385 (PR)
395 - fail
365

BW 176
110 Kg
130
130
130
130
130
130

Jen - 65x5, 115x5, 125x5, 135x5, 145x5

BWT 250

I could not wait to post...

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

07.06.06
135x10x2, 225x7x2, 315x5x1, 385x1, 455x1, 505x1
got to 2x my BWT...drinks are on me!

135 x 10
225 x 10
275 x 1
315 x 1
335 x 1
345 x 1
365 did not even move it....
225 x 10
Someone said my form was bad that I was doing more of a straight leg deadlift so I will have to be watchful.

215/245/265/285(X)/275(X)/225/225/225
15 HSPU

my worst fears have been confirmed. Since I started crossfit my deadlift has gone down. Last 4X I have failed at 375 lbs. Bad enough to not improve but now today I failed at 365lbs. Disappointed....

BWT=over 275#; 42 yoa

Worked slowly up to 425# due to tender hamstring. It did not grab, but my form was not good due to a loack of concentration.

Rehab lifting on hamstring- seated one legged curls, single leg back extensions and some bwt squats.

WOD #2: Hill runs 3.5' WU, 8x40sec on/120 sec off, 3' CD. about 27 min @ 152 AHR.

bwt-208#
1-275#
1-315#
1-365#
1-385#
1-405#
1-405#
1-405#
back felt better than it has in a while.

bwt:170#
225
255
275
295
315
325
330 (PR)

225(2 reps)
245
265
285
285
285-form slipped, so
265 for last set
10lbs. better than last time, really tried to keep form strict. Get some. Thanks Coach.

BW 70kg
100kg 3
130kg 1
140kg 1,1,1,1,1
Hook Grip,3mins btw attempts

255
275
295
315
335
355
375
1:30 rest between sets, gave an extra 30 secs for injured rotator cuff.

WU 1x8 135
205, 225, 235, 235, 240, 245, 250 lbs.

Previous best was 120kg(264 lb), but legs still sore from tabata squats the other day.

BW: 152

185
205
225
265
275
295 (bad form)
295 (took a breather, good form, new PR!)

BW 114#

First timer... ran 10 mile trail then did these...

100, 100, 100, 115, 115, 120, 115 (pooped!)

Also did dips and push ups.

WOD

135,155,175,185,195,195,135 lbs

0800L KAF

end of 3rd week on crossfit. Bw 190? 43yr old
7 sets of 1 each at 225 pds.

95/105/115/125/135/145/155

New PR and my hamstrings were so sore to start out with.

Deanna- You rock. Keep it up!

AFT- What has improved since you started CF? And have approached DL's differently since you started?

CFWU
2 Mile Run
Deadlifts rx'd

Deadlifts
This Time Last time
Set Reps Weight Weight
1 1 225 275
2 1 275 275
3 1 315 315
4 1 345 335
5 1 375 335
6 1 395 345
7 1 405 345

#86,
I've never seen 200# Dumbbells or I would. Dumbbells can concievably be done, however you would drastically change the force of your pull. The DL uses almost all lower back, glutes and quads. Change the position of the weights to your sides and now you shift the weight back. Your pull now is practically all glutes and quads. It would probably actually be considered a totally different exercize. Just like front squats are totally different than back squats.

BW: 130

135
145
155
185
185
185
190

Is the woman in the picture,who appears to be pregnant,insane???

http://www.epigee.org/pregnancy/exercise_safety.html

Exercises that may be best to put off for the nine months of your pregnancy include:

exercises that are of high-intensity, such as marathon running and cycling, or high-impact aerobics

contact sports, like football, ice hockey, and wrestling

racket sports

any activity where you could be hit in the stomach

activities that could cause you to fall, such as rollerblading, outdoor cycling, rock climbing, or horseback riding

any activities performed at high altitudes, including downhill skiing and climbing
scuba diving, as it could put pressure on your organs or your baby

Closer to the third trimester, activities involving vigorous jumping or jarring movements should also be stopped. Also, try to avoid exercises that require you to change directions suddenly and frequently. This could put extra stress on your joints and muscles.

Seth: 225,275,315,335,365,385(Failed)365
Roxanne: 65,85,105,115,135,135,145

BW=150 (wet).

Worked 225 to 280. No chalk or belt. Hook grip.

-D.

150/175/195/205/225/240/255

warm-up- 135# x 20

wu-225
275
295
315
345
365
395
415

the lone tikriti:
135, 225, 245, 255, 295, 305, 315 (pr)
two deadlift workouts in a row that i pr'd!

47 yr old
200lbs
warmed up with a 2 mile swim

205-225-235-245-255-265(pr)-275
then couldn't help myself:
285-295 (fail) 275

THANKS CROSSFIT!!

ratt

WOD#15 for me.
I remember that I used to be able to deadlift more than double my bw... Well, now I have something to aim for.

As rx'd
7x1 w/60kg

worked more on technique

Age 35
BW 68kg

Found out that when I do any kind of heavy DL's, I really really need to warm up well.
Ran hard for 5 minutes
Did 2 sets trying to use real good form of
10 x 135
Then did WOD
1 x 225
1 x 225
1 x 275
1 x 275
1 x 275
1 x 275
1 x 225
1 x 225 1 extra
Felt real good doing them. Will try to add some weight next time. Going after the elusive 300.
Crossfit will get me there!

as rx'd
275
295
305
325
325
315
315

CFWU - Shortened

1 x 225
1 x 315 (tied PR)
1 x 315 (tied PR)
1 x 315 (tied PR, but form very bad)
1 x 285
1 x 285
1 x 285

no training for me today. went to the doctor, coughed up green slime last night. did not sleep well last few nights. turns out I have an infection, I have to take antibiotics. taking it easy.

BW: 175
Age: 24
1- 225 x 3
2- 245 x 3
3- 275 x 1
4- 295 x 1
5- 315 x 1
6- 335 x 1
7- 355 x miss
8- 345 x 1

bw 220
age 37

135 x 1
185 x 1
205 x 1
225 x 1
245 x 1
275 x 1
295 x 1

Apart from a slippery grip on last one and a little back tightness, all was good.

7 sets of 10

95, 115, 135, 135, 135, 155, 155

1st time doing deadlifts...

BW 165
age 48
170 190 210 230 255 280 (PR) 280 (f)
MMMMM deadlifts. . .

HT= 5'6"
Age=24

Warmed up 50 jumping jacks
7 sets of DeadLifts; 1 rep @ 55lbs

I think I could have used more weight but this was my first deadlift ever and I wanted to make sure I had the correct form so I didn't hurt myself.

Ended with walking the track.

bw:185
Ht: 5'9"
Warm up 1/4 mi run, 15 back ext
Dead lift: 10x135
185, 205, 225, 235, 245, 250, 260. should have done more

Bw=170
Age 37
135x10
185x 2
205x 1
225x1
225failed
Recieved call,workout interrupted
Body happy

Been occasionally practicing my deadlift form for last 2 weeks with 135lbs, 3 sets of 5.

First time today for real Deadlifts. Did 135# x3; 155 x3; 175 x1; 195; 205; 215; 225; 230. Felt I had room to go a little heavier, so I’ll start 200#ish and creep my way up from there next time.

Followed with Jump rope-push ups in 14:45 (10 sets of 50 jump ropes +20 push ups. Jump rope sets alternate tween hop and skips each set.

MAJ-K

-245
-295
-315
-335
-365 (failed)
-335
-345
Crossfit Liberty

BW 180, warm up 3rds/10each PU/dips/swiss crunch/22lbs OHS/ halfmile jog/half mile bike
2 reps 135 warm up then
205/225/245/245/205/205/205/205/205
threw in a few extra because my buddy let me use his wieght belt and I was interested in trying it out
cool down 1000m row, yoga strech

Me and Joe did this one last night. He is 20 now and this is the first time he has tied me on weight for deadlifts. I think he could have gone higher.

We both did 275lbs for max effort.

BW: 165#

WOD: 135x5, 225, 245, 275, 295 (PR), 305 (PR), 315 (F), 295, 295, 135x5

bw 150

185
190
195
200
205
210
215

275# max

295/305/315/325/335/345/355

95/105/115/115/95/95/95

having issues with form

315
335
355
365
375
315

Crossfit, Workout #9

BWT: 179
HGT: 6'0"

225, 255, 275, 290, 300 (PR), 315 (PR), 325 (PR)

This whole workout felt great until the last rep, when I got a little tweak from an old lower back injury. Good otherwise though.

Deadlift
1x 225#
1x 275#
1x 295#
1x 315#
1x 335# fail
1x 315#
1x 320#
1RM (from 6/16/06)=345#
Started off lighter than last month and really had the CFJ#47 article in mind; especially the back angle. Ended up missing my 1RM by 25#.

BW: 175

145
155
165
175
185
195
195

BW: 170

135 x 5
185 x 3
225 x 1
245 x 1
255 x 1
265 x 1
275 x 1 (failed to get it off the floor)

Deadlift 1-1-1-1-1-1-1 reps

1x145#
1x155#
1x165#
1x175#
1x185#
1x195#
1x215# (tie PR)

Notes: First time all the lifts felt really smooth. The 215 actually came up pretty easily, so next time I may up the weight and really go for a PR!

Age: 30
BW: 194
225/275/315/325(F)/325(PR)/335(F)/325

Warm Up

DL
135 x 5
185 x 5
215 x 3
225 x 1
235 x 1
245 x 1
255 x 1
265 x 1
275 x 1 PR
280 x 1 PR

5000m row

Worked with Konantz

1x225 - too light
7x283 - Konantz can't tell the difference b/w a 25lb and 33lb weight.

Day behind

cfwu x 3

255 x 1
275 X 1
305 X 1
325 X 1
345 X 1
365 X 1 (Previous PR)
375 X 1 (PR)

Rene: bw 191, 39 y/o

AM: intervals 400m x6, 200m rests

PM: DL 225,235,245,255,245,260,275

CFWU
195
205
215
225
235
245 PR
255 failed.
115# Grace afterwards.4:50.

bw 199

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

cfwu x 2
DL's
245, 275, 335, 355, 365, 365, 375, 385F

CFWU 15x2
205 / 225 / 245 / 265 / 285 / 295 / 300

315 lb

did "grace" first with 115lb 3:10 min

did "grace" after deadlifts 115lb 2:45 min

"grace" clean & jerk 30X

225 x 3
315
365
385
385
315
225 x 3

385=PR

bwt=185
swam 20 minutes beforehand

326/337/348/359/370/381/392 metric weights

tried 403 - pphhhlllltt

I'm new to crossfit and this is my first WOD, which I did on friday. Actually this is the first time I really tried to do deadlifts, I hope my form was alright and my back feels fine tomorrow.

1- 135
2- 205-fail
3- 155
4- 165
5- 175
6- 185
7- 195
8- 205 (I made it this time)

BW: 218, height 6'0

Then I practiced my form with 135. I'm very weak at this given my height and weight, but working to get better.

245,275,295,305,315,335,345

BW: 300

135x5,225x3,275x1,315x1,365x1,385x1,405x1

* 40 lbs more than last deadlift workout
- 135-315 w/ regular hook-grip
- 365-405 w/ over/under grip

ONE DAY BEHIND

bw-199

wu
deadlift- 115x6 to get blood flowing
burgener wu x 2
overhead squat- 45x6
deadlift- 135x10
deadlift- 225x5

wod
275x1
285x1
295x1
305x1
315x1
320x1(pr) felt like legs extended first and then completed lift with my back-not great form
305x1

Over/under grip

225,275,315,335,350,365,375(PR)

1-275
2-275
3-315
4-315
5-335
6-335
7-345

335 was my old record. Now 345

Deadlifts;
bwt = 198lbs
10 x 135lbs
5 x 225
1 x 275
1 x 295
1 x 315
1 x 315
1 x 315
1 x 315
1 x 315
Did July 2 work out after deadlifts

1 x 225
1 x 315
1 x 335
1 x 355
fail @ 365
fail @ 365
1 x 335

Bw 204
44 yr
8x135 (warm up)
1x185
1x205
1x225
1x245
1x255
1x265
1x275 (fail)

@@@@@@@

M-
Last rep 145 Lbs (PR)

J- Comment 163

@@@@@@@

BW 185#
Max 335#

Age 50/BW 240#
deadlifts 7x1
135/155/185/205/235/235/255/255
not impressive, but I haven't deadlifted 255 in an eon.

BW 125

(in kg)
80, 80, 81, 81, 82.5, 82.5, 85(PR)

225,275,315,345,345,365,365

225,245,255,265,275,225,225

bw 144#
225,235,245,255,265,275,285 fail,275

315/335/355/375(PR)/315/315
When I started xfit at the begining of the year my goal was a 2x bdwt dl. I thought it would take me a year since I had never dl more than 225lbs before. In seven months at a bodyweight of 183 I have achieved a more than 2xbdwt dl, while at the same time getting in the best shape of my life.

BW: 172

250 / 270 / 285 / 305 / 320 (PR!) / 325 (PR+10!)

Form on the last lift was a bit spotty and I tweaked my back a bit, so I stopped the workout there. :(

Previous PR was 315.

BW 200
135/185/225/255/285/305/325(PR)

CFWUx3
5x45, 5x135 warmup
225-245-265-285-305-310-315(fail)-315
Grip (hook grip) was failing, rested longer and got it with one more try.
4x225, 8x135 warm-down

No great shakes...
65-75-85-95-95(pf)-90-90

Didn't beat my max from 5/30; I think I need to add these in more often to work on form and start feeling comfortable enough to push it. Ring grip felt good though.

did on 7/7/06 instead
concentrate on form

135
185
135
135
135

305,315,335,355,365,385(failed),315,315
Hooah!!

225
275
295
315 Back hurt
275
225x3
225x2

45,95,135,185,225,275f,275

In kilos:

50
55
60
65
70
75
80 (slight bad arch in back during this one, but rectified quickly)

Really perfect form with these. Actually felt I could do more! (last time I went only up to 70). Start at 60 kilos next time.

I finally broke 300# PR!
245#x1
255#x1
265#X1
275#X1
285#X1
295#X1
305#X1

225,235,245,255,265,275(PR),285(awesome...for me)

Full CFWU x3, BW 172
one minute rest
1x235#
1x255
1x275
3 (1x285#) Grip was weak area

MAJ N: BW 217-- 225, 275, 295, 315, 325 (f), 295, 305

MAJ L: BW 125--135, 155, 165, 170, 175 (f), 165, 165, 165

MAJ J: BW 205--275, 295, 315, 335, 345, 355, 365 (F), 345

Finally got my weights set up. Been off ME lifts for about 2 months so I had to start out slow.

BW: 165

225
245
275
275
295
295
295

did on 7/8.

weights in kg. wu & then:
60-65-70-75-80-85-90(pr)

BW: 188
As Rx'd
225, 275, 315, 335, 355, 315, 315

Knee injury, had to back off...

205, 215, 225, 235, 245, 255, 265

185
225
275-PR
295
305
315
335

Don't know what happened, but whatever it is I am happy!

I'm a little behind....

first time w/exercise.
95
115
125
145
145
145
145

should have added more weight, wasn't sure what I could do.

working on form.

185/205/225/235/245/255/265

7/10
269
313
336
256(felt good!)
376F(felt very heavy!),366F
361
336
336
313

225 - 275 - 295 - 315 - 335 - 355

all easy but grip was going at end...

375 from rack and down but lost grip

275 x 2
225 x 5

Did a few MU but ripped a DEEP callous.

225
295
315
335
355
355
355

late post.

CFWUx 3

225/275/295/315/335f/315/275/275

BW: 195

225/275/315/365/385

Hands started bleeding as I forgot my gloves and wraps and the bar began slipping from my palm.

bw 87

100
120
140
150
160
160
160

100# DL:
6 sets of 3

255,265,275,285,295,305,315.

REST!!!

CFWU of 3x12 : Pullups, Dips, Squats, BEs, Sit Ups
225, 275, 300, 315, 325 **off the ground, but failed to extend**, dropped to 255, 275, 295
5x5 of: 45# Bar high pulls, towel pull ups, 80# DB shrugs, KTEs

from 150lbs to 350lbs

BW 155

275-295-315-365-375(fail)-315-315-315
max has dropped from 385, Time to get it back

5-3-2 deadlift warm up w/ 42 lbs- Xanthe
80-90-90-100-105-110-115

Skipped this one-on vacation.

Went up to 385 and failed; highest complete = 375

45
55
70
75
75
75
80

BW = 167 lbs

Warmed up with 135.

Hit new pr...310 (from 300). Failed on 320.

Deadlift 1st time
90#xreps.
ran 1.5

did this on 7/7/06 -

185/205/225/235/245/275/275