I have been lifting for awhile and I have seen various crossfit videos, I was curious if yall use a straight bar for pull ups for a particular reason? And if a straight bar is preferred to a wide grip bar that bends downward? Thanks ahead of time.

This one looks fun

I think I'll pass on todays WOD and sub some much needed ruck PT instead.

I'm not quit understanding how to do this one. I know how to do thrusters, but for this workout how much weight and rest time? Thanks

As much weight as you can comfortably handle, as the 3-2-2-2-1-1-1-1-1 denotes max-effort. Rest as needed to recover fully before the next set so as to push as much weight as possible.

Is btw a good starting point?

These are barbell max right,not DB?

barbell, yes. But sub if necessary.

#7 BW might be your max, depends on your push jerk. If you push jerk BW, then you can probably thrust it if you have good thruster form.

In case anyone else thought this WOD sounded awfully familiar - the WOD for 10 June this year was the same as this, but with one extra single rep at the end.

Should have added that 10 June 06 specified barbell thrusters. Don't know if there's intended to be any implication there that not saying barbell means dumbbell.

Got a question for you Coach.
I have a friend that is interested in doing crossfit, but he is concerned about a deteriorated disk L5-s1. He is already in pretty good shape. What movements should he be concerned with? Can he do and benefit from OLYs?

#13 - Mike, if I could throw in .02; your friend can most definitely benefit from olympic lifts, however his form is critical, as well as the assessment of where he is in his recovery. He must be non-acute to avoid serious back spasms, but never mind the disc for a second, lets consider the 21 muscles that take part in stabilizing his core from the last lumbar to the sacrum. Those will give him great priviledge to do more in life, when very strong, and very adaptive.

Mind you, if the disc is bulging past 3-4 mm's, then he might have to wait it out a bit as well, until he is feeling less pain. Have him start inversion to aid that, and start the lifts with a broomstick, until form is rock solid.

I just finished up my level 1 certification here in San Diego and had a blast! The quality of instruction was awesome. I improved on my O lifts, my handstands, my kipping pull ups and more.

A big thanks to Coach, Nicole, Eddie, Lisa, Tony, Jeff, Dr. Jones, Doug, Krista and everyone who attended and supported me.

Taylor,
It has been my experience that it doesn't really matter what type of bar you use. At many of the Crossfit Affiliates they've had a local fabricator come in (or built themselves) pull-up apparatus, in a situation like that it is more cost effective to have the straight bar. In Affiliates that use power racks that have bars included in the design they have the angled pull-up bar. At least that's how I've understood it so far.

Ryan,
Today you are suppose to attempt max weight on the thrusters, do your first set with something you can do three reps of, take a min or two break do the next set at two reps, break, two reps, break two reps, etc. try to add weight each set, as long as your form is good.

Coach and all the trainers @ this weekend's seminar in SD:

thank you so much for providing amazing insight into fitness, health, nutrition, training, physiology, and everything in between. it was an honor to train with everyone who was there and i look forward to participating in future events.

big-ups to freddie, lee, and many of the other participants who got picked on to demo the effectiveness of many of the exercises and their substitutes.

Congrats on what I am sure was a great event Eddie! I wish I could have made it, looks like it was a blast. Keep up the good work brother.

Jim CF Torii Beach

miss you guys! looks great!

Raph :

80 - 60 for the rest

Samara:

20 for all

75x3
85/90/95x2
100/105/110/115/120/125

Thruster depth to 7" stool; complete lockout for 2 seconds at top. Bwt 118.

Reference comment #13

I suffer from stenosis and also have herniated discs in L4 and L5.

You mentioned "inversion".

What exactly is this?

Thanks for your help, I realize dispensing medical advise via "MSG board" is not the best method for anyone, but I am curious about inversion and its ability to reduce back issues.

Thanks

Travis bwt 236
115x3
125x2
125x2
125x2
135x2 yeah, I know, suppose to be 1 rep
145x1
155x1 bad form, more of a front squat and a push-press than a thruster
135x1
145x1
as far down as possible, my squat is getting deeper and deeper.

Tommy A (185#):

3*135
2*155
2*165
2*175
185, 185, 185, 195, 200

Good depth on all.

Coach, trainers and fellow trainees @ this weekend's seminar in SD:

Sore from my mastoid (just behind the ear) to my maleolus (ankle) and with a head chock full of information, ideas and inspiration. I always wanted to get some structured training on strength and conditioning. I'd never found a methodology that was worth my time, effort and money until now. This seminar was worth every minute, ounce of sweat and dime!

Thanks to each and every one of you! I haven't vocabulary sufficient to describe the pride I take from being part of this movement/community.

Special thanks to the Lugo's and all other affiliates for their generous offers of support to assist with my efforts to start up the next one, in Valencia, CA! See you all soon!

Joe Hamilton

Back on track after my move from Liberty to Taji
bwt: 207
3 x 115
2 x 135
2 x 145
2 x 150
1 x 155
1 x 165
1 x 170
1 x 175(f)
1 x 165

Good luck to everybody at Ironhorse Main

"Lancers" Camp Taji, Iraq

I'm leaving for a much needed holiday this afternoon, right after work. I will not be folowing the WOD's but made my own workouts. We will meet again round the 20th of august.
As always, have fun and LIVE WITH PASSION,
Johan

Had to work with what i've got again, yet wanted to up the weight from last time. So with a 56lbs Kettlebell plus one of my ring straps holding plate weights in the same hand:

3x56lbs each arm
2x60
2x60
2x60
1x64
1x64
1x67
1x67
1x69

20 minute bike for WU

3x95
2x105
2x115
2x125
135, 155, 165, 175, 185

all reps a2a, struggled a little with that last one

#1

Just personal opinion on this one. I prefer a straight bar for the simple fact that it allows for personalization of your grip. To me pull up grip is much like squat stance. There are certain fundamental biomechanics that you must adhere to for safety but your foot stance and spacing is purely individual based on what feels most comfortable to you as long as those safety factors are addressed. Pull ups are the same. Most of your angled bars are going to force most people into a specific grip. For instance..the pull up bar we have in my gym that is fixed to the squat rack has the supports for it exactly where I always naturally want to grab. If I do PU's off of a straight bar I can usually do them much more efficiently becuse I can get a hand hold exactly where I want. On the other hand you can benefit from the angled bar because as we all know life does not always allow for ideal situations.

Just got back from the certification seminar--a very worthwhile experience. Form, intensity, comraderie, revelry and inspiration. Could not ask for more. In addition to Coach's skilled and passionate oratory, the trainers were great. Thanks to all.

bwt:168
ht:6'1"
26yoa

3x95#
2x100#
2x105#
1x110#

I started getting a really bad pain in my shoulders, right at the back of the joint. I had to stop during the 4th round. Same thing happened last time I did thrusters, but I was able to complete the WOD. The pain lasted about a week last time. Probably my form, any suggestions?

133,138,143,148,153,158,163,165.5(f),165.5(f)
bwt-160 lbs

3x CFWU

3x95
2x115
2x135
2x135
1x145
1x145
1x145
1x145
1x145

115x3
115x2
125x2
125x2
135x1 (for all 5 singles)

95
105
110
115
115
120
125
130
130

bw 185
cfwu
135x3
145x2x2
155
165
175
180 (fail)
135x5
cfwu

I did saturday's, since I missed it. Well, after finishing it, I wish I had just missed it...ha.

26:48

subbed 115# benches and dowel SDHP's (50, 100, 200)...I would point out what parts slowed me down, but they all did.

65/75/80/85/95/100/105/110/115

followed by a hour aerobics class. Haven't done a class in probably over a year, thought it might be a good change of pace since running, rowing, or biking aren't inspiring me today

Age 43
BW 162
3x55
2x66
2x77
2x88
1x99
1x110 Fail
1X110 Fail
1x104
1X110 Got it! A 11lb increase over June results.

I'm at a seminar in Clearwater Fla. Can anyone post the link to that website that had CF'ers listed on google maps.

Thanks.

P.S. If anyone knows any gyms near Clearwater beach please let me know

BW 152

3x95
2x105
2x115
2x115
1x125 (2nd attempt)
1x125
1x125 (2nd attempt)
1x125
1x135 (failed on three attempts)

WU: 3 rds.
ring pullups x10
ring dips x5
24kg & 12kg THA x1

32kg thruster: 3/3, 3x2/2, 5x1/1
did these in 20 min.

finished with 32kg THSW 3x6

BW 205

CFWU x 2

3x95
2x115
2x125
2x135
1x145
1x165
1x175
1x185(f)
1x185(f)

Good depth; failures were non-lock-outs.

Finished up with some skill transfer exercises for cleans (tall cleans, position pulls; 30# ddb).

bw 165

45x3
95x2x3
115
135
145
145
155

db thrusters
25X3
35X2
35X2
35X2
45X1
45X1
45X1
45X1
45X1

Monday 060724
Thruster 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

85#/90#/95#/100#/105#/110#/115#/120#

Monday 060724
Thruster 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

85#/90#/95#/100#/105#/110#/115#/120#

Did it with a buddy again
John
Body Weight = 170lbs
3x 135
2x 145
2x 155
2x 155 (missed second one)
1x 160
1x 165
1x 175 (f)
1x 165 (f)
1x 160 (f)
Max Thruster 165 lbs

Devin
Body Weight = 205 lbs
3x 135
2x 165
2x 185
2x 195
1x 200
1x 205
1x 210
1x 215
1x 220 (f)
Max Thruster 215 lbs

Good fun

Lower back sore - did Helen instead

11:45.17

worked up to 235 from. started at 185. bw-189

Just got back from the certification this weekend in San Diego. What a great experience and such amazing people. Thank you to all the trainers, especially Stacie and Carrie (for helping me work through Fran) and to Jeff who has encouraged and trained me from the very beginning! Thank you to everyone

#31 Jose- I also get that pain whenver I press anything overhead though it usually stops in an hour or so. Can anyone explain this as I am curious as well.

secondly, how do you guys get the bar up for thrusters? It seems like cleaning it will waste a lot of energy expecially on 1 rep max lifts. Do you just walk backwards off the rack with the bar at your shoulders?

will do this workout later tonite

I just want to thank Coach, all the trainers and Eddie for hosting us this weekend in San Diego. For all of you CrossFitters who are on the fence as to whether to go to one of these, sign up! I flew from NYC to attend and am very glad that I did. The personal attention and attention to detail was terrific. What a focused, optimistic and interested group of people. One of the many great takeaways:

Virtuosity: doing the common uncommonly well. This goes far beyond learning to squat to all areas of life.

All the motivation and support got me a PR on Fran (4:39) and my first muscle up (it was ugly).

A very grateful, Jamie Wiseman

No WOD for me today...I am still in SD enjoying one day of relaxation after the cert.

The cert was awesome!!! To walk away feeling like I retained so much information is a true testimony to the quality of instruction given.

Coach- The lectures were informative, to the point and funny. Bummer I won't get to see you when I visit Santa Cruz. It was honor to meet you.

Nicole- If I am to get shown up in any exercise, please let it always be you!!! You ran a great seminar and I look forward to seeing how you run your classes.

Eddie and Lisa- Great facility. Best of luck in your business venture. Hopefully I will see you guys again when I do the Oly Cert.

To all the trainers- Thanks for the help. There was not one exercise that I did not learn better technique in....and did I mention I CAN NOW DO A MUSCLE-UP!!!!

To all the participants- It was an honor to train with such a great group of people. Please stay in touch and hope to see you all again at future Certs. Pleae feel free to contact me if you are ever in the SF Bay Area.

Thanks!

This weekends seminar in SD was awsome, full of none stop information and training.I have not experienced anything like it. Thanks to everyone and can't wait until next time.

7/24/06
8:36 am

Weight 70 kg

Thrusters (8'03"; weights in kg)
30-3
40-2
50-2
60-2
70-1
74-1
80-1
82-1
84-1

Could've gone higher!

Finished with 2-5 min rounds
Airdyne (5'00")
1'-80 rpm feet & arms
1'-60 rpm arms (push)
1'-75 rpm feet & arms
1'-60 rpm arms (pull-underhand grip)
1'-80 rpm feet & arms

(30 second break)
Greco match (5'00")
1'-alt uppercuts-20 lb dumbbells (26)
1'-jump rope (113)
1'-cement bag lunges-50 lb bag (17)
1'-push ups (50)
1'-airdyne (70 rpm)

finished with 4 singles at 105#(pr), failed at 110

from floor
3x75
2x95
2x115
2x125
1x135
1x135
1x140
1x145
1x150

During the San Diego Certification I repeatedly heard from Greg Glassman what CrossFit is about. Questioning, testing, and either verifying the hypothesis or throwing it away. Unlike most leaders (religious, educational, or otherwise) Glassman encouraged us to not blindly believe him, but to test for ourselves. I believe CrossFit's openness to question and challenge is what makes CrossFit a phenomenal program. There are few places where the debate of ideas is so encouraged and broad based. Great job Greg and Lauren, I appreciate that freedom thoroughly.
Thanks Greg and Lauren, Tony and Nicole, Eddie and Lisa, as well as all the other CF trainers for your generous support. I had a great time at the cert.

bwt 200
3x155
2x165
2x175
2x185
1x185
1x195
1x205
1x205
1x215

bwt 190
3x95
2x115
2x125
2x125
1x135
1x135
1x145
1x155
1x155

#40-Neil

Gulfcoast Crossfit is located in Sarasota, about an hour and 15 min. south of you. There is a link on the CF HOme Page. Great tiki bar right around the corner on Sarasota Bay for a couple cold ones after a workout!! Frank welcomes visiting Cf'ers. I've been there a couple times and plan on going back again next week.

I highly recommend the visit.

Bill Russell

Sweeet havent done these in a while....wonder what my max will be?

Team UB Xfitt

3x95, 2x105,110,115, 1x125,130,130,135,140. Really had to concentrate on exploding out of the squat. Just barely locked out at 135 and 140. Yes! BW:178, YOA:57.

as rx'd 225, bwt. at 192

So tempting to go to ME, but out of respect for my recovering rotator cuff, I kept it to light weight higher reps.

95lbs Thruster x 50 reps, 9min.

BW 183

CFWU

3x115#/2x115/2x115/2x115/1x125/1x135/1x135/(145 fail) 1x135/(135 fail) 1x115

#40 (Neil)
I think you're looking for this (map)

http://www.frappr.com/crossfit

Coach/Nicole/trainers and fellow trainees,
Thanks for an amazing weekend. I have never spent time with a more generous, inspirational, and of course fit group of people. I learned so much about effective human movement and I cannot wait to apply that knowledge to all my future endeavors. Thanks for the instruction, the mentoring and the motivation!

Good luck to all those preparing to open affiliates and continue to spread the gospel of Crossfit.

Sincerely, Brendan McNamara

Crossfit Cert San Diego:

My second cert. Worth every penny. If you haven't gone yet, do it first chance you get. Location, format, and presentation was great. Coach kept us laughing during the classroom presentations, Nicole did an awesome job keeping the very tight schedule on track and demo'ing most of the key moves. Eddie and Lisa Lugo have a great facility and did an impeccable job of logistical support. Green shirts instructors... I'd name names but then I'd leave someone out. To a person they were stellar and made the learning, fun, informative and sometimes PAINFUL! (in a good Crossfit sorta way) To qoute one of them... "Get some, and go again!" (DJ)

Thanks to everyone involved...

Van

135 all sets
Working on form, but still heavy, not going to pretend.

Worked up to 60 lb. dumbells.

I think I'll do Saturday's workout today instead, since I missed it, my shoulder's been acting up anyway. Anybody know a good place to buy a basic workout bench?

BW: 160

1x3x95

3x2x115

5x1x135

51 y/o, 150lbs.

85x3
95x2
100x2
105x2
105x1
110x1 (PR)
115 (fail)
115x1 (PR)
105x1
110x1

I get it! The key is speed, speed and more speed.

cfwu*2

Thrusters

95*3
115*2
135*2
135*2
155*1
185*1 f
165*1
165*1
165*1
165*1

140,145,150,155,165,170,175,180(f),180

crossfit@rawc.org

Age:42, Wt:179

CFWUx1 + 500m row

45x10,95x5 warmup
115x3
135x2
155x2
165x2
175x1
185x1
195x1 (F)
185x1
175x1

Did this WOD in the squat rack. I used the safety bars set at the 6th hole to determine squat depth. Finished off workout with extra situps, pullups, and KTE's.

CFWUx3 w/rings
BW 225

Thrusters down to dynamax ball. Started with 115lbs and worked up to 175lbs. Had a little trouble locking out, but got the weight up there.

Thanks, Coach!

-Dennis

BTW ~80kg
Age 42

All thrusters started with powerclean

40kgx3
45kgx2
50kgx2
55kgx2
60kgx1
65kgx1
70kgx1
75kgx1
80kgx1 failed to clean
80kgx1 failed to clean
75kgx1

I need to polish my clean technique.

cfwu. All sets started from the floor with a power clean.

115 x 3
125 x 2
125 x 2
135 x 2
135 x 1
135 x 1
135 x 1
145 x 1
155 x 1
135 x 1

85x3
95x2
105x2
115x2
125x1
135x1
155x1
165x1
170x1

Gymnastics Skill Work -
Stuck Inside Today

10sec Tabata - 8 Intervals, 10 seconds work / 10 seconds rest:

1. pseudo planche push-ups (for reps)
2. L-Sit (hold for duration)
3. Ball-Planche (hold for duration)
4. Elbow Lever (hold for duration)

1. 5-5-5-5-5-5-5-4
2. held throughout
3. held but weak (bad angle after third int.)
4. weak - dropped early each interval

I'll try the WOD if I can get outside to the weights later in the day!

Last time (041808) weight=208/ max = 165
This time (060724) weight=212/ max = 175
3*115
2*125/135/145
1*155/165/175 (fail in press portion)/170/175
Warmup with mobility drills

95x3
115x2
135x2
145x2
155x1
165x1!
165x1!
175x1!
175x1! Felt really good...and a 20# pr.

Finished off w/:

3x15 dips
3x12 30# seated db curls
3x15 75# decline skull crushers
3x10 25# db preacher curls
3x15 130# overhead tri ext.
2x12 65# bb curls
1x12 45# bb curls

Felt great and all the after CF lifts felt very strong...CF is paying off....

95
100
102.5
105(hit chin on way up for second rep, chiped tooth)
attempted 105 for one but way to jittery to finish.
damn.

Thrusters: 3x65#, 2x(85#,95#,105#), 115#, 125#, 130#, 135# PR

also:
10 situps
MU assist 2x50#, 11x60#
pullups 3,4,4 kipping starting to work
400m eliptical lvl 8 in 1m54s PR by 13s

40yrs, 213#, 26th WOD

3 x 45 (WU)
3 x 65 (WU)
3 x 85
2 x 95
2 x 95
2 x 95
1 x 4 x 105
1 x 115 (falsed)
1 x 115 (falsed)

BW 174
3x95
2x105
2x115
2x115
1x115
1x115
1x115
1x115
1x115

cfwu x 3, then as rx'ed:

40kgx3
45x2
50x2
54x2
55x1
59x1
61x1
65x1
67x1

all sets cleaned from floor; goal for next time is bwt

135x3
185x2
185x2
195x2
205x1
215x1
215x1
215x1
225x1

185 x 3
205 x 2, 2, 2
225 x 1, 1, 1, 1, 1

Did decathalon and pole vault in College and did a lot of gymnastics..... that was about ten years ago. Its been about ten years and I am starting to see the metabolic change and physiological change back to the old self. I have been doing this for close to two months and feel like I am young again.

Cheers from BRAVO 1 in BAGHDAD......

Like some of the pics of the hot Crossfit ladies... wetandsandy@yahoo.com.... send it!!!!

Age 35 BW 195

3 X 95
2 X 115/135/145
1 X 155/165(F)

Ran out of time at lunch.

BWT: 100 kg (220 #)
first time ever doing this workout, and i cheated myself twice, first by not pushing for maximum weight and second by not pushing for maximum depth. i console myself with the knowlege that i was at least aware (and critical of) my form...
3 x 50 kg
2 x 55 kg
2 x 55 kg
2 x 55 kg
1 x 60 kg
1 x 60 kg
1 x 65 kg
1 x 65 kg
1 x 65 kg

Followed up with a sprint to JKD class - 1.75 hours of hard and explosive drills, capped off by 2 min. full contact bout...oh my, how we rolled...

Dan: bwt - 250#, age - 38

95# x3, 105# x2, 115# x 2, 125# x 2, 135#, 145#, 155#, 165#, 175#

Then did 300M intervals on C2 @ 1:52 pace then 1 min. rest x5

Finished with one more thruster @ 175# (had to pressout a bit the first time, got it the second. Took bar off rack for all in the high rack position, then down to ankles then thrust. Loved this WOD. Thanks, CF!

BW: 171

135x3
145x2
155x2
165x2 (partial failure on first rep)
165x1
170x1
170x1
175x1
175x1

Had to find my weight for this one.
CFWU x 3

3x95
3x115
3x135
3x155
2x175
2xF 185
2x165
1x170
1x175
1x180
1x185
Fx190

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

As rx'd after CFWU:

3x105
2x115
2x125
2x135
1x145
1x155
1x160
1x165
1x170 (failed), then 1x165.

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

18th October 2004
3- 75lbs
2- 80lbs
2- 95lbs
2- 105lbs
1- 115lbs
1- 120lbs
1- 125lbs
1- 130lbs fail
1- 130lbs fail

Today - bodyweight 138lbs
3- 135lbs
2- 145lbs
2- 151lbs
2- 156lbs
1- 163lbs fail
1- 163lbs pr
1- 166lbs fail
1- 163lbs
1- 166lbs fail

So, although I was a bit disappointed not to get 166lbs, today has shown me just how crossfit has transformed my oerformance in the last 18 months. The October 2004 workout was already 10 months after starting crossfit yet I am now warming up with a weight that was more than my one rep max back then. What is more I know beyond a doubt that my form today was in a different league to that of 2004, all thrusters were full depth and full lockout.

I think this everyday but don't often say it: thanks so much coach and everyone associated with crossfit I am proud to belong to this community.

Thruster
3x 115#
2x 125#
2x 135#
2x 140#
1x 145#
1x 150#
1x 155#
1x 160#
1x 160#
Previous 1RM 10/18/2004 was 135# with this format;
I had a 155# 1RM on 3/17/2005 with 12x 1rep format.

125 x 3
135 x 2
145 x 2
155 x 2 my previous max
165 x 1
170 x 1
175 x 1
185 x 0 couldn't get to lock out and failed three times before annie had us do tabata thrusters- brutal. sore was a five at 75#s

Bodyweight 166lbs.

150x3
(175x2)x2
185x2
(200x1)x2
195x1
195x1 FAIL
(190x1)x2

Same top end as last time, but I increased the bottom and mid-range. Progress.

105,110,115,125,135,140,145,140,135

3 warmups= 90lbs
3x 135
2x 135
2x 135
2x 135
1x 135 (150 failed)
1x 135
1x 135
1x 135
1x 135
1x 145 (should have done these)
10 pull-ups right after thrusters

bwt: 138lbs

3 x 65
2 x 85
2 x 105
2 x 115
1 x 125
1 x 125
1 x 130
1 x 135
1 x 135
tried one more at 140lbs to see if i could do closer to my body weight... not yet.

age 24 wt 158
started a week ago
warm up w/ 95lbs.
1. 95 x 3
2. 115x 2
3. 135x 2
4. 135x 2 (tried 155 but only got it locked once)
5. 145x 1
6. 155x 1
7. 145x 1 (tried 155 failed)
8. 135x 1
9. 155x 1

i forgot earlier, lol

after the workout

15 dips
10 pull ups
10 dips
10 pull ups
10 dips
10 chin ups

BW 150#
130 x 3
135 x 2
135 x 2
145 x 1
145 x 1 (failed with 150)
145 x 1
145 x 1
150 x 1

cfwux3
started from clean
bw 77kg (all weight in kilos)
3x55
2x60
2x62.5
2x65
1x67.5
1x70
1x72.5
1x75 failed to clean
1x70
1x75 got clean, failed to thrust up (3attempts)
1x72.5
Upper end weights were slower and depth on last few were not too good. F-e-l-t l-i-k-e a s-looooow motion thruster-meets-push-press. Felt bad and did another 2x55 with max depth and good/explosive speed. Felt better and went home.

will have to tinker around to find best weight combo for depth+speed. A la prochain!

cfwux3 minus pu's plus pushups
dips and back exts and decline crunches x 10

thrusters (all power cleaned from the floor)
3x140
2x155
2x165
2x170
1x175
1x185
1x195 (old pr 190)
1x205
1x210 (new pr)

went to local park to try a muscle-up on rings ended up doing a few assisted ones trying to get the false grip down. then did some fooling around with some climbing stuff on the swings

115 x 3 (lbs)
115 x 2
120 x 2
125 x 2
125 x 1
130 x 1
135 x 1
140 x 1
140 x 1

b.w. 195 33 y.o.a
60kgx3
65kgx2
70kgx2
75kgx2
80kgx1
85kgx1
90kgx1
95kg missed
92.5kgx1

5x100 metre sprints
3x5 hurdle jumps

3x 85#
2x 95#
2x 100#
2x 105#
1x 110#
1x 115#
1x 120#(failed)
1x 120#
1x 125#(failed)

finished with 2x of 105

CFWU +

3x 100
2x 110
1x 120 (x3)
1x 130 (banged it out on second try)
1x 120

BW 150

WOD

3x95lb
2x115lb
2x115lb
2x115lb
1x125lb
1x125lb
1x125lb
1x135lb
1x135lb

Situps:
3x100

Dips:
30
25
15
10

CFWU X 3
105 x 3
115 x 2
125 x 2
115 x 2
115
125f
125f
115
115

BWT 205
3-135
2-155-165-175
1-181-181-186-186-186

What an awesome weekend!! Thank you so much Coach for all your time and the knowlege you shared with us this weekend. You have given so much to my family and friends. Thank you to all the green shirts who took time out of their busy schedules to help us become better trainers.

Big shout out to Eddie and Lisa for opening their facility to all of us.

Nicole and Tony, thank you for all your hard work and time.

Good luck to all the new affiliates!!!

Denise

BW: 215
Age: 43

CFWU x2
95x3
115x2
135x2
155x2
185x1
185x1
155x1
155x1
155x1

Carried a handbag this morning (30lbs?) close to a mile, so back was already tweaky.

Dumbell thrusters
25x3
35x2
40x2
45x2
50x1
45x1
45x1
45x1
50x1

lower back no like

On the positive side, bodyfat test at work today, 7.7%, personal best

28 y/o 170 lb 5’10” approx 12% bf
CFWUx3 Thrusters 45lbs x 5

Thrusters:
65lbs x 3
75lbs x 2,2,2
85lbs x 1,1
90lbs x 1
95lbs x 1
105lbs x 1 failed on first hang clean attempt, got it racked on shoulders and thrusted on the second attempt.
2 minute rest between sets.

Thruster 3-2-2-2-1-1-1-1-1 reps

70-100-135-135-135-145-155-155-155

At the end it was as hard to get the bar off the ground and into position as it was doing the thruster.

26yo 200lbs

CFWUx3

155x3
175x2
185x2
192x2
205x1
215x1
225x1
235x1
245x1 (believed to be new pr)

then, clean and jerk 135x10
walked a treadmill mile (inclined)

215 (PR)
BW 185

I did this workout from Coach Rut's page 7/19/2006

I felt like crap the whole time and ended it disgusted with my performance. I was hoping to get to 175lbs and 2000lbs total load.

95 3
115 3
125 2
135 2
140 2
145 1
150 1
155 1
Total 1880

Did Coach Rut's dirty 30 + today.

Cheers,

Carl

34 #210

185 X 3
205 X 2
215 X 2
225 X 2
235 X 1
240 X 1 Spotter for deep squat "balance only"
245 X 1,1 Spotter for deep squat "balance only"

150 X 10,10 deep front squats

Taking a rest day today... got nice and "worked" by the CrossFit crew at the certification this weekend...

What an awesome time that was, working out next to MMA dudes, military studs, etc..

Learned a lot, like how caluses formed in a dry climate are not helpful in a humid climate..... got two nice, open woulds, one on each hand.

Thanks, Coach!
Zach

3x185
2x185
2x205
2x225
1x225
1x235
1x235
1x245
1x225

135 x3
145,155,160 x2
165,170,175,185,195 x 1

135x3
145,155,160x2
165,170,175,180,180x1

135x3
145,155,160x2
165,170,175,185,195x1

AGE 33
BW 220
first time doing this one I missed it last time.
3 x 135
2 x 165
2 x 185
2 x 195
1 x 205
1 x 215
1 x 225
1 x 235
1 x 245
I nailed the form and excellent depth. I should have went up a nother 20 to 30 lbs But it was the first time and I didn't want to push it and get potentialy injured. + my legs were a little sore from the PT run yesterday.

Just wanted to add my comments on the CrossFit Certification Seminar this past weekend.

Both my wife and I attended and not only did the Seminar fill in details to much we had already learned and figured out, but it far surpassed what we were expecting and hoping for. The amount of knowledge and technical expertise present and presented at the Seminar was astounding.

Even better than this was the atmosphere, the attitudes of the attendees and trainers, and the overwhelming sense of comraderie and closeness with everyone present.

Truly a pleasure to be there!

Thanks to all the trainers and thanks to all the new friends.

Matt

BW = 140 lbs.

3 x 135 lbs.
2 x 145 lbs.
2 x 145 lbs.
2 x 150 lbs.
1 x 155 lbs.
1 x 165 lbs.
1 x 165 lbs.
1 x 170 lbs.
1 x 170 lbs.

Need to start heavier next time.

Coach, trainers, and fellow CrossFitters!

The cert seminar this past weekend was incredible - the information, the coaching, Fran, the whole community! Nothing like full CrossFit immersion - fuel, what is fitness?, squats, the O-lifts, the list goes on. Did we mention Fran?

We're excited to be the first Maryland affiliate and the take-aways from this cert will help us as we grow.

Thanks to all those who made this weekend possible - Coach, Nicole, Tony, Eddie, Lisa and all the rest. We look forward to level II!

Steve & Kelley

95, 105, 105, 115, 135, 145, 155, caught an EMS call didn't get to finish
felt like I could have gotten 175 today.

Loads for sets of 3

110,125,140,155,170,185,200,215,230

BW = 165
3x105
2x110
2x115
2x115
1x120
1x125
125(fail)
1x120
1x120
1x120

145*3
155*2
165*2
175*2
185*1
195*1
205*1 pr
215*1 f
215*1 f

bwt ~113
70x3
80x2
90x2
95x2
105x1
115x1
120x1
125x -- got it to top of my head
105x1

Took the 75# sandbag for a 1/4 mi walk.

Ben: 85, 95, 105, 110, 115, 125, 135, 145, 155

Age 39
BW 195

Thrusters

3x 135
2x 135
2x 145
2x 155
1x 165
1x 175
1x 185
1x 195
1x 205

STARTED FEELING BETTER AS I WENT... MAY HAVE HAD A BIT MORE WEIGHT IN ME, BUT JUST STAYED WITH WHAT I HAD ON THERE..
3 X 115
2 X 115
2 X 135
2 X 135
1 X 145
1 X 145
1 X 155
1 X 155
SQUAT WAS SUPER DEEP ASS TO ANKLES
HOOAH!

I've skimmed through and haven't found any link, but I'm pretty sure we did this about a month ago as opposed to 2004 being the last Max-Effort.

CFWU x 2
Thruster- 95x6-115x4-135x3-155x2-160x2-165x2-175x1-185x1
190x1-195x1-200x1

BW 174

DB Thrusters:
80
90
90
100
100
100
100
100

Paused for ~5 seconds at full extension to make sure everything was stable.

Mike 3 X 65, 2 X 75, 2 X 85, 2 X 95, 1 X 105, 1 X 105, 1 X 105, 1 X 105, 1 X 115. bwt 150ish

Cheryl 3 X 45, 2 X 45, 2 X 55, 2 X 55, 1 X 55, 1 X 55, 1 X 55, 1 X 55, 1 X 65

BW: 173lb
Age: 31

CFWU x 3

145 x3
155 x2
165 x2
175 x2
180 x1 (fail..suprised me actually but I was done)
165 x1
165 x1
165 x1
165 x1
170 x1

BWT=275#

Thrusters max @ 255# then standing press 5x5 (135,155,165,175,155) and then single leg BE.

Ahhh, here it is: June 10th, 2006:

http://www.crossfit.com/cgi-bin/moveabletype/mt-comments.cgi?entry_id=1186

That might work...it let's me see that I got a 5# PR this time though!

sore shoulder and wrist today, so didn't really push it. All were deep, though not all were as locked out as they could have been.

BW=155#
3x115#
2x125
2x135
2x135
1x145
1x155
1x155
1x135
1x115

Worked up to 95#. Worked on my MU between sets.

The above should say - working on getting an MU...

BWT 190; all weights powercleaned to begin

135x3
145x2
150x2
150x2
155x1
155x1
160x1
160x1
170x1

Okay Rick...I am back.

125x3
135x2
145x2
155x2
165x1
175x1
185x1
195x1
205x1
All cleaned from the floor, full squats.
1 min rest between sets.
Great Workout!!

When you do thrusters are you supposed to start out of the rack or clean them from the floor?

Group Moffett

6 rounds for time of:

95lbs Front Squats, 10 reps
Situps with 25lbs weight on chest, 20 reps
Run 200 meters

Total time 27:20:33

Pat, though some people choose to challenge themselves further by cleaning from the floor (or perhaps they don't own a rack..who knows) the fact that it's a max-effort on a movement that starts in the rack position denotes that it begins as such.

32 y.o. male, 168 #
3x 135
3x2x155
1x 165,175,175,180,180 miss, 170

Back from 1 week break...

BW:   165#

CFWU: x3

WOD:  Thrusters - 115, 135, 135, 135, 145, 155, 165(f), 160(pr), 160

bw 175#

3x115
2x125
2x135
2x145
2x155
1x165
1x175
185 fail (3/4 up)
skip

cfwux3
3x135
2x145
2x155
2x165
1x170 pr
1x175 fail
1x165
1x165
1x165
Then went for pt on my shoulder and mny therapist said I shouldn't do dips, pushups, benchpress, handstand pushups and miltary press. What's left?????????

...did DB thrusters.. worked up to the 55#ers...110 total

BW 201
44yr
3x135
2x145
2x145
2x145
1x155
1x165(failed to lock out)
1x155
1x160
1x160
30 min of eliptical

95-105-105-105-125-125-125-125-125

BW 158
3 X 95
2 X 115
2 X 125
2 X 130
1 X 135
1 X 140, 140, 140, 40

as rx'd

3x115
2x125
2x135
2x135
1x145
1x150
1x155
1x160
1x160

3x145
2x155, 165, 175
1-185, 195, 205(fail), 205(fail)
3-185

3x115
2x125
2x135
2x145
1x150
1x155
1x160
1x165
1x170

Paul:
95x3, 115x2x3, 135x1x5

Jen:
63x3, 73x2x2, 83x2, 83x1x3, 88x1x2

3-135
2-155
2-155
2-155
1-165
1-165
1-165
1-165
1-165
feeling good!

125X3
135X2
145X2
155X2
165X1
175-miss
170X1
175X1
180X1

3 x 115
2 x 125
2 x 125
2 x 125
1 x 145
1 x 145
1 x 145
1 x 155
1 x 155

BW 175

65 x3
75 x2
85 x2
95 x1 (oops)
100 x1
102.5 x1
105 x1
110 x1
115 x1

3 x 95
2 x 115
2 x 125
2 x 135
1 x 145
1 x 155
1 x 155
1 x 155
1 x 165 pr

Maxed out at 125# on June 10. Very happy.

Matthew b/w 79kg.

Maxed at about 62.5 on the thrusters. 60 was quite comfortable taking care to use proper front squat form.

George just under 60kg.

225lbs for final 4 reps. attempted 230 but couldnt lock out.

115 x 3
125 x 2, 135 x 2, 135 x 2
145 x 1, 155 x 1, 155 x 1 (f), 145 x 1, 145 x 1

500m row x 2 1:45 1st rnd 1:46 2nd rnd

Now this is my kind of workout.

Brad bwt 240 lbs

3x 225
2x 235
2x 235
2x 235
1x 245
1x 255
1x 255
1x 255
1x 255

115,135,135,135,155,165,185,135,135. Elbows didn't like 185 one little bit.

Oh, cleaned from the floor. I didn't realize we could start from a rack! That would have made things considerably easier.

TB: 3x155 | 2x165,165,165 | 1x165,165,165,165,185
DK: 3:135 | 2x145,145,155 | 1x155,165,165,165,165

Warmup: 7 mile stationary bike ride then 2500m row

Thrusters

3 reps with 20 lb dumb bells
2 reps with 22.5 lb dumb bells
2 reps with 22.5 lb dumb bells
2 reps with 22.5 lb dumb bells
1 rep with 25 lb dumb bells

Did the walking lunges yesterday so back side was feeling it today ... and I felt every move during the thrusters.

Oops ... I did the 1 rep at 25 lb dumb bells 5 times.

Warmed up with 5 min row and several light DB exercises strung together.

95x3
115x2
115x2
115x2
115x1
135x1 (for last 4 sets)

Age 41
Bwt 225

Thrusters
3x95
2x105
2x115
2x125
5x95
5x95
5x95

Shoulder pain at 125# so did higher reps at lower weight. No max today.

2500m C2 Rower

95x3
115x2
135x2
140x2
145x1
155x1
165x1
175x1
185x1

3x70
2x80
2x80
2x80
1x80
1x80
1x80
1x80
1x80

85x3/105x2/115x2/125x2/135/145/155(f)/135/135/145

80x3/90x3/100x3/100x4/100x5

Butt down to 20 inch bench

@@@@@@@@@@@

J-115 lbs last rep
M-80 lbs last rep

@@@@@@@@

3x95
2x105
2x115
2x125
1x135
1x145
1x155 failed
1x145
1x145

btw-205#
3x135
2x145
2x155
2x165
1x185
1x205
1x205
1x205
1x205
Last 2 sets my form was a little shakey, but I did get it over my head and locked out. I just did't hold it very long.

as rx'd:

3/95
2/115,135,135
1/145,150,155,160,160 (pr, by virtue of being my first thruster workout for max)

bw-199

wu
10xfrontsquat 45#
10xoverheadsquat 45#
Burgener wu

wod
95x3
115x2
125x2
135x2
145x1
155x1(got the weight up but more like a squat followed by push press)
155x1(felt more like a thruster this time)
160x1(again, felt like 2 different movements)
160x1(more explosion up this time)

Felt much stronger then on the June Thruster ME wod. Didn't get pr today, but middle sets were much higher weight and lifted more overall weight then last time.

June 10th wod-1775# lifted in 10 sets
Today wod-1810# lifted in 9 sets

10 extra frontsquats @ 135#
worked on jerk with the bar....form needs much work

Good workout.

MC

CFWUx3

Chris:
95,95,95,105,115,125,135,140,145

Julie:
45,45,45,55,55,55,55,60,60

Just for fun I did 1 MU each of Julie's sets.

60, bwt 283. Started a little light, need to go heavier next time.
115,153,153,153,153,153,153,153,153.

Warmup for martial arts class.

CFWUx2
3x135
2x155
2x155
2x155
1x165
1x175
1x185
1x190
1x195
5x135
5x135........did the last 10 to work on my form.

45x3
55x2
65x2
70x2
75x1
80x1
85x1(PR)
90x1 fail
80x1

big piper: bw 175
125x3
135x2
145x2
155x2
165x2
185x1(bad form)
185x1(fail-couldnt lock out)
175x1
175x1 (fail)
175x1

little piper
95x3
2x115
2x125
2x135
1x145
1x155(fail)
1x145(fail)
1x140
1x140

then ran a light mile, 60 knees to elbows, 75 situps
also big piper did 1st successful muscle up after thrusters on a pullup bar

WU Stretch
WU Thrusters 65# x 10
WU Thrusters 95# x 10
WOD
BWT 148#
135/155/155/165/175/175/175(fail)/175/175
Lost focus on failed attempt.
Felt strong after 7/23 carbo load morning breakfast.

3- 135
2- 145
2- 155
2- 165
1- 175
1- 185
1- 190
1- 200 (f,f)
bw = 150#

bw: 180

as rx'd:
3x95
2x115
2x125
2x135
1x155
1x165
1x175
1x180(f)
1x180(f)

mario, good to see you back. i'm keeping my eye on you!

Smith machine doesn't go high enough, used dumbells
cfwux3
45x12
50x6 3 sets
50x4 5 sets

3x95
2x100
2x100
2x100
1x100
1x100
1x100
1x100
1x100
2x100

BWT: 160
Age: 20

CFWUx2

As Rx'd:

With Hang clean:
3x75
2x95
2x105
2x115
1x135
With Power Clean
1x145
1x155
1x165
Fx175 - couldn't get full lockout >:(

3 x 135
2 x 145
2 x 155
2 x 160
1 x 165
1 x 170
fail @ 175
1 x 175
fail @180

BWT : 238 and dropping

3*95
2*105
2*125
2*145
1*165
1*165
1*185 (failed)
1*170
1*170

I pushed 15 more lbs than last time we did this wod. Plus my chins and dips are getting much better in the warmups and wod's.

Body weight: 185 / Age: 32

3 x 95 lbs
2 x 105 lbs
2 x 115 lbs
2 x 115 lbs
1 x 135 lbs
1 x 135 lbs
1 x 145 lbs
1 x 155 lbs
1 x 165 lbs

BWT: 155
3x75
2x85
2x95
2x105
1x115
1x125
1x125
1x135
1x145

3x145
2x145
2x155
2x155
1x165
1x185
1x195 just shy of fully locked out
1x185
1x165
1x165

3x145
2x155
2x145
2x145
1x155
1x155
1x155
1x165
1x165
1x175

115x3
125x2
125x2
135x2
140x1
145x1
150x1
155 failed twice, but came oh so close.
145x1
145x1 Definitely getting stronger at this, with better form. Get some...

Mike: 3x95, 2x115, 2x125, 2x135, 1x155, 1x165, 1x175,1x185(f), 1x180

Renae: 3x65, 2x75, 2x75, 2x75, 1x80, 1x80, 1x85, 1x90(spot), 1x90(spot)

Did three sets of BWT bench press afterward, and then some ab work.

bwt 195

135 x 3
145 x 2
155 x 2
165 x 2
175 x 1
185 x 1
195 x 1
200 x 1 (form was horrible)
200 x 1 (better form, managed the lockout with significant difficulty)

this is definitely my current limit. followed this with the BP/rowing WOD from saturday.

Me:
3: 155
2: 165
2: 175
2: 185
1: 195
1: 205
1: 205 (fail)
1: 185
1: 185

70x3
80x2
90x2
105x1
115x1
115x1
120x1
120x1
120x1
Plus,
1600 meter fast paced walk with 75# pack. A bit tired as we did a 92 mile bike climb gaining 5400 feet on Saturday.

3: 95
2: 105
2: 105
2: 115
1: 115
1: 115
1: 115
1: 115
1: 125
1: 125

oops, forgot to post. bodyweight 175lbs.

95 x 3
115 x 3
135 x 3
155 x 2
165 x 2
175 x 1
185 x 1(PR)
185 x 1 (fail).

called it a day. didn't want to ruin the buzz from my PR!

Barbell thrusters (no heavy dumbells to use)

140x3
145x2
150x2
155x2
160x2
165x1
170x1
175x1 (fail, had to redo the push press portion)
175x1 got it.

I failed on 175 last time I maxed out on barbell thrusters but never managed to get it without a little jerk at the end. Today I got it with a strict lock out and no re-bend of the knees.

bw 220 lbs, power clean weight to shoulders
135x3
155x2
165x2
175x2
185x1
210x1 (pr)
210x1
185x2

thanks crossfit! new PR and my legs are still blown out from 350 sumo deadlift high pulls on sat. just have to keep the groceries out of my mouth and lose some flab.

as rx'd

135x3
145x2
155x2
165x2
175x1
175x1
175x1
175x1
175x1

WOD #12 BW: 195#

Thrusters 3, 2, 2, 2, 1, 1, 1, 1, 1

(95, 105, 105, 110, 110, 115, 120, 125, 125)#

Unexpectedly challenging, great!

age: 39/ bw: 201 + kids and wife joined in

cf warm up x 2
3 games basketball 1 on 1 :)
75x5 (practice)
135 x 3, 135 x 3
155 x pr, and 1 full
145 x 2, 145 x 2, 145 x 2, 145 x 2 (to make up first one)
155 x 1 (4 total as rx'd - last one x2)

Micah (11) curl bar x 9 reps with each set decreasing by 1 to last 3 sets of 1 rep

Isaia (14) 30 #s as rx'd

BW 180

45x3
65x2
85x2
105x2
125x1
145x1
155x1
165x1
175x1

WU - 3xCFWU, 95x3 Thruster
115x3
125x2
125x2
135x2
135x1
145x1
145x1
155x1
155x1

Nearly dropped the bar on myself the last set, my wrists were killing me. Legs had more to give, arms didn't.

Puppy version
5x5 Thrusters
D: 45-75-85-90-90
J: 45-55-60

First ME Thrusters

75x3
95x2
115x2
135x2
145fx1
145fx1 (!&*#!)
135x1
135x1
140x1
125x1
125x1

Felt strong with 135. Surprised/Frustrated I couldn't get 145.

3x55
2x75
2x95
2x115
125,
125,
135,
135(f),
115

BW=150.

135x3
155x2
155x2
155x2
165x1
165x1
170x1
175x1
185fail
180

-D.

3x50 kg
2x50
2x55
2x60
1x65
1x65
1x70 fail
1x65
1x70 fail again!

went from 95 at beginning to max of 165; dropped back down to 125 to keep the speed vs. weight where it should be. definately a balance with this workout.
Jim
CF Torii Beach

40# barbell, 5-5-5-5-5.

Need to work on form a little, noticed my back bending a little on those last few.

June 10 was 30# barbell, 3-3-3-6-2

45kg x 3
50kg x 2,50kg x 2,50kg x 2
55kg x 1,55kg x 1,60kg x 1,65kg x 1
67.5kg x 1(pr)

M 58yr 81kg

45kg x 3, 55kg x 2, 65kg x 2, 70kg x 2, 75kg, 80kg, (F 85kg), 80kg, 80kg, 80kg

Pretty pleased with myself +15kg from first attempt at thrusters last month. Lock out a bit slow on the last couple of sets.

BW 70kg
40kg 3
45kg 2
50kg 2
55kg 2,1
60kg 1,1,1 (Front Squat to Push Press)
65kg 1

BW 184#
115*3, 125*2, 135*2, 145*2
150*1, 150*1, 155(PR)*1, 155*1, 155*1

BW 182
age 23
details: enjoy long walks on the beach...

95 lbs to begin, incresing 5 lbs every set.

3x115
2x125x3
1x135
1x145
1x155x3

Thruster
3-95 lbs, 2-100 lbs, 2-105 lbs, 2-110 lbs , 1-115 lbs, 1-120 lbs ,1-125 lbs ,1-130 lbs , 1-135 lbs

max 135

3x55
2x65
2x70
2x75
1x80
1x85
1x85
1x85
1x90

Didn't think I'd pull off the 90!

BWT 190
3x65
2x70
2x75
2x80
1x95/105/115/125/135(PR)
I should have started a little higher, but I didn't realize how much stronger I've gotten.

bw:225
31
135x3
145x2
155x2
185
195
205

bwt: 157

95x3, 105x2, 110x2, 115x2, 125, 130, 130f, 125, 130, 135f, 135

bw 146#
3x115,2x115,2x115,2x115,125,135,135,135,145

CFWUx3 15 reps
Thruster
3x135#
3(2x135#)
2x135#
1x135#
1x135#
3(1x145#)

Pullups 15,10

98,118,118,108,118,128,123,118,118

all sets 68 lbs.

CFWU x3 (can almost do unassisted--just last 5 dips each round still w/ assist)

BWT 130

45-55-65-70-70-75-75-75-75

After, did some OHS, clean practice...squats are getting deeper finally. Didn't feel like I could press up any more weight today. Technique? Maybe...

I saw great improvement for the first time since I started Crossfit nearly one month ago. The last time I did thrusters I topped out at 85#.

This time

85
115
135 (too offbalance brought weight down)
115
125
135 (tried again still off balance)
125 (off balance)
115
125 (got pissed at myself for failing before and really pushed one out!)

I thought I was going to be able to put up that 135 but it turned into more of a slow squat to shoulder press instead of an explosive leg movement to force the bar up. All in all happy with my increase!

Also, BWT (6-2) is at 201.5 down from 206 when I started!

I WILL get that 135 next time around.

3-120#
2-130
2-140
2-150
1-170
1-180
1-190
1-200
1-210 PR

Noticed that during the "pressing" part of the exercize, my right side wants to be lower than my left for some reason.

The final lifts strated to feel like a front squat and a push press so I kept it in a range I could keep it moving. Is that correct or can we slow the motion down?

3-95,
2-115,135,155
1-155,165,170,170,170

BWT: 209

3x 135
2x 155
2x 165
2x 165
1x 185
1x 195(f)
1x 185
1x 185
1x 185

BW 65 KG's

KG's 40, 45, 50, 52.5, 55, 57.5, 60, 62.5

cfwux3
15lb bar thrusters x 10

all weights in kg
22.5x3
25 x2
27.5x2
30 x2
32.5x1
35 x1
37.5x1
40 x1
42.5-Fail
40 x1

10 warm up thrusters (45lb bar)
3 reps @ 65lbs.
2 reps @ 75lbs
2 reps @ 80lbs
2 reps @ 85lbs
1 rep @ 90lbs.
1 rep @ 93lbs
1 rep @ 93lbs
1 rep @ 93lbs
1 rep @ 90lbs

bw= 123lbs

BW: 155.5

Thrusters
5 reps @ 135lbs
4 reps @ 140lbs
3 reps @ 145lbs
1 rep @ 155lbs (BW)
1 rep @ 155lbs (BW)

=====
Free standing HSPU & some Standing Military presses at 165lbs

BW 160
Thrusters
120x3
125x2
130x2
135x2
145x1
150x1
155x1
160x missed
155x1x1 unsteady

115 x 3
125 x 2
135 x 2
145 x 2
155
165 (f)
155
155
155
155
I've jerked 175 recently and think I could have gone heavier but I was doing these in a gym where I didn't feel comfortable dropping the bar, so I stopped when it started to feel iffy (165).

Newbie here...

BWT: 185
Thrusters:
135 x 3
145 x 2
145 x 2
145 x 2
155
155
155
155
165

this morning's ride:
11.5 miles - "hills course"
43:22
Avg speed: 15.3 mph
Max spped: 28.5 mph
Avg HR: 145
Max HR: 171

WOD:

95 x 3
115 x 2
115 x 2
135 x 2
155 x 1 (failed - poor form/push)
155 x 1
165 x 1
175 x 1 (failed)

95# x 3
105 x 2
115 x 2
125 x 2
130
135
140
145
150

Also, got my first 30-sec L-sit on rings. It was ugly, but something to build on.

(Posted a day late)
CFWU x3

WOD

DJ 155-165-175-185-205-215-225-235fx2-235

DJD 135-145-155-165-175-185-205-225-245f

Wanted to get 245, but after failing twice @ 235, I knew the last few days took it's toll. That's what happens when the number of beers you drink out number the hours of sleep you have.

Get some, Go again!

Late entry
Bwt 169 Age 47
115x3
125x2
135x2
Missed a set of 2
145x1
155x1
165x1 (PR but had to press it to finish)
135x2

3,3,3 67lb
2,2,2 87lb
1,1,1,1, 87 lb.

Weakling.

3x135, 2x155, 2x165, 2x175, 1x185, 195, 205(F), 205(F), 185(F)

135x3
(145x2)x3
155x1
165x1
170x1
175x1 (PR by 5#)
180x1 (PR by 10#)

First time with this so went conservative.

45(3)-55(2)-60(2)-65(2)-70-75-80-85-85

Squat strong; could go higher on press part. Shoulder felt pretty good.

3 75
2 85
2 95
2 105
1 115
1 125
1 135
1 140 fail overhead
1 140 fail overhead

BW 170 lb

Deadlifts 5x5 to 105 kg (PR by 5 kg)
Thrusters to 50 kg on 2nd single, then quit b/c of shoulder niggle

3 65 lbs
2 85 lbs
2 90 lbs
2 100 lbs
2 110 lbs
1 110 lbs
1 110 lbs
1 110 lbs

3x 95
2x 100
2x 105
2x 110
1x 115
1x 120
1x 125
1x 130
- forgot last

95 X 3
115 X 2
125 X 2
135 X 2
155 X 1
155 X 1
155 X 1
155 X 1
155 X 1

I also did a 10 minute version of Cindy (5 pull-up, 10 push-ups, and 15 air squats for time)with my girlfriend to introduce her to Crossfit... she is now a believer. She even did 6 X 3 Thrusters w/ 70lbs!

65x3, 75x2, 85x2, 95x2, 105x1, 105x1, (95x1)x3

135 x 3
135 x 3 (misread the WOD...did this instead of another 1x)
150 x 2
160 x 2
170 x 2
180 x 1
185 x 1
185 x 1
185 x 1
BW=203

89/111/122/133/143/165/176/188F/176

95, 105, 115x 3
125x 2
125x 2
125x 2
135
135
135
135
135
135

Maj K
BW 225
3x 95
2x 105
2x 135
2x 155
1x 165
1x 170 (failed to lock-out)
1x 165
1x 155
1x 155
Crossfit Liberty

Done 7/24/06:

Vanessa- 2 mile run warm-up. 65x3/75x2/85x2/95x2/105/115/120/120/120

Done 7/25/06:

Dave- 95x3/105x2/110x2/115x2/125/135/145/155/165

41 yoa., 183 lbs.
CFw/u
95x3
105x3
115x2
125x2
135x2
145x1
155x1
165(f)
145x1
145x1
145x1

Thanks Coach and Lauren.

Oops...did this from memory and didn't quite get it right.

WU:
* 1000 fast jumprope + 100 double-unders
* CFWU x 2

WOD:
75 x 3
78 x 3
95 x 2
105 x 2
115 x 2
125 x 1
127 x 1
127 x 1
130 x 1 fail

95x3, 115x2, 125x2, 135x2, 155x1, 165x1, 175 f, 175 f, 165x1. compares to 70x3, 90x2, 110x2, 125x2, 145x1, 155x1, 165 f, 145x1, 125x3 on 10/18/04.

115 125 135 145 155 165 175f 165 165f
Did 50 65# thruster to finish off.

95x3
115x2
125x2
135x2
145x1
145x1
155x1
155x1
155x1

75-80-85-90-95-100-105-110

BW 134

(in kg)
25, 27.5, 30, 32.5, 35, 40, 37.5, 40, 41.8

BW: 204

155#
155/185/185
195/205(failed first attempt got it on the 2nd)/215/185/185

Wanted to get 225# but barely got 215# so I backed off.

135x3, 155x2, 155x2, 155x2, 160x1, 165x1, 170x1, 175x1, 175x1

3x95 lbs
2x115
2x135
2x155
1x155
1x185
1x185
1x185
1x185

Me

BW - 145lbs
65-75-85-95-115-135-125-135-140

Gerrick

BW - 238lbs
65-75-85-95-115-135-145-165-165

65-95-105-115-115-115-125-130-135-140(fail)

95 lbs x 5
115 lbs x 3
135 lbs x 3
155 lbs x 2
165 lbs x 2
175 lbs x 1
185 lbs miss
180 lbs x 1
180 lbs x 1

3(45)-3(55)-2(65)-2(75)-2(85)-1(95)-1(100)-1(105)-1(110)-1(115)

team tikrit:
mfbunch: 3 x 45; 2 x 95, 115, 135; 1 x 145, 155, 165, 165, 175 (pr)
joeyd: 3 x 45; 2 x 95, 115, 135; 1 x 145, 155, 165 (fail), 165 (fail), 155

Subbed WOD for writing response to Jose S's post on U.S. policy in Iraq yesterday. See 060723, comment #124.

Broken: 6:23:34.4

x3: 135
x2: 135-145-155
x1: 155-165-165-175-175-185(f)

95/115/115/135/165/165F/135/155/145

Thruster
45x3 (2 sets)
55x2 (3 sets)
65x1 (failed- wrist)
55x1 (5 sets)

age 41
bwt 200

135
155
175
175
185
195
205
215
225(f)
225(pr)

29 yo M 172 BW
65x3
75x2
75x2
95x2
105x1
105x1
115x1
125x1
135x1

33 yo M 250 BW
50 kg x3
55 kg x2
60 kg x2
60 kg x2
65 kg x1
67.5 kg x1
70 kg x1
72.5 kg x1
75 kg x1

Couldn't remember the exact amount of sets/reps and I was running short on time so I did.

95 x 3
115 x 2
115 x 2
125 x 1
125 x 1
135 x 1
135 x 1

Can definitely go up next time

CFWU 15x2
3x105lbs
2x120lbs
2x130lbs
2x140lbs
1x150lbs
1x155lbs
1x160lbs
1x165lbs failed
waited a bit longer and did 1x165lbs successfully

3x 85
2x95
2x105
2x115
1x120
1x125
1x130
1x135
1x140

punked out and did not try the 1's.
did 100 x 45 lbs

got up to 185. can probably push 225 for next time.

3 x 55
2 x 65
2 x 70
2 x 70
1 x 70
1 x 75
1 x 80
1 x 85 (fail)

135 X 3
155 X 3 (fail on #2)
165 X 2
165 X 2 (fail on 2nd)
165 X 1
165 X 1
165 X 1
165 X 1 (fail--think i got the form right next one)
165 X 2 (fail on 2nd)

135 X 3
155 X 3 (fail on #2)
165 X 2
165 X 2 (fail on 2nd)
165 X 1
165 X 1
165 X 1
165 X 1 (fail--think i got the form right next one)
165 X 2 (fail on 2nd)

bw 165#

did a little motification because of a tick in my shoulder from the last round of this...

6x115#
6x115#
5x135#
5x155#
3x165#

felt really good...

Had a hard time with form...my wrists were killing me.
BW 189
95x3 (seems to be the most popular starting point, ala Fran)
115 x2 (all 3 sets)
135x1
145x1
155x1
165x1(f)
165x1(!!)
Have a better idea now for next time...

3-111
2-116
2-121
2-126
1-131
1-136
1-141
1-146
1-146

Could have done a LITTLE better; nasty sunburn on chest and shoulders made racking the bar too uncomfortable. Had to hold bar on hands, which lead to failure as it got heavy.
95 x 3
105 x 2
115 x 2
125 x 2
130 x 1
135 x 1 Started to get very hard here.
140 x 1
145 x 1 Big Smile
150 Fail
Backoff - 135 Fail x 2
I'm Done!

65/75/85/95/105F/105/95/65/65

worked up to singles of 145

Worked up to 195 where I failed twice
Can do 2 x 185 but can't do 1 x 195 at this time

Did after tomorrow's pull-up WOD. Using DB - started at 2 x 60lb and kept going through to last 2 - up to 65lb. Struggled to get those DB up to shoulders. Finished with 2000 m row seeing I was somewhere with a C2.

95,115,135,145,155,165,175,185,195

BW 185
145
155
165
175
185
195-F
195
195-F
195

Thusters to 155x2, then push press to 225x2.

bw 189.6
age 28

3x115
2x135
2x155
2x165
1x175 (bad form)
1x155
1x155
1x155
1x155

Warm-up
1000m row
wide pull-ups 3 x 10reps
sit-ups 3 x 15reps

WOD Rx'd

DB Thrusters
45 x 3
50 x 2
55 x 2
60 x 2
60 x 1
60 x 1
60 x 1
60 x 1
60 x 1

Attempted 65lbs DB's failed. Have to work on balance and flexibility. Barbell still puts a lot of pressure on wrists.

messed up reps a little.
3 x 135
2 x 155 for 4 sets (not 3)
1 x 165 for 2 sets (not 5)

2nd time doing this workout. Felt much better on the shoulders this time around.

late post of 7-24 workout
21-15-9 55# thrusters, raised psp, bench dips 11:05

28, 155#, First Thruster WOD
Xfit WU (minus pullups, saving them for today)
6x45#
3x65#
3x75#
2x85#
2x95#
1x105#
failed at 115
1x105#

As Rx'd
bw = 195lbs
3 x 135
2 x 135
2 x 135
2 x 135
1 x 145
1 x 155
1 x 165
1 x 165
1 x 165
Still working on form
pullups before thrusters

CFWUx3
115-125-135-140-145-150-155-160
Came up 1 set short but I did the 135x2 twice so I guess it's a wash.

135/155/155/175/135/135/135/135/135
Trying very hard to have the weight rest on the shoulders with flexible arms bent, but perpendicular to the bar. Reduced weight to focus on this.
BW: 195

1x95/3x115/5x135
Barely got thru due to back pain on cleans…
Wu=run 1.1 mile
Cfwux3 on rings, light bar work

5xBar
3x65
2(+1)x85
2x105
2x115
1x125
1x135
1x145
1x155(pr)
1x135

135 x 3
145x2
155 x 2
165 x 2
175 x1
185 x1
195 x1
200 x 1
205 x1

=================================================

3x40,2x50,2x60,65,70,75,80,85

=================================================

3x95,2x115,2x135,2x145,1x155,1x165,1x175,1x180,1x185

Hi there,

Felt like I need to drop my weight and go deeper on my squats.

In kilos:

3 x 35
2 x 35
2 x 37.5
2 x 37.5
1 x 37.5
1 x 40
1 x 42.5
1 x 45 (failed a bit at the top)

Worked with Konantz.

He did only 3 x 135. Then he hurt his neck.

I did:
3 x 135
2 x 135
2 x 135
2 x 135
1 x 135
1 x 135
1 x 155
1 x 155 failure
1 x 155

bw 200

3 x 95
2 x 115
2 x 125
2 x 135
1 x 140
1 x 145
1 x 150
1 x 140
1 x 135
didn't feel like ME for the first few, but it sure was at the end

135 x 3
145 x 2
155 x 2
165 x 2
175
185
195 (front squat no overhead)
190 (same)
175
185
135 x 10

Noticed the bar was resting more in the front squat position as I went heavier. Couldn't budge it for 190-195?

3x115
2x115
2x125
2x135
1x145
1x155
1x155
1x160

-squats down to a dynamax ball.

1st CF WOD today! I am starting a few days behind so I can study the exercises before I do them. Glad I finally jumped in.

BW:205lbs. BF:22%

3x115
2x115
2x135
2x135
1x135
1x135
1x135
1x135

I learned that weight should have been less until I can perfect my form. Easy to feel that. Excited for tomorrow.

Did WOD on 7/32

CFWOD x 1 x 10
Thrusters
20lb x 5
40 x 5
60 x 5
70 x 3
80 x 2
90 x 2
100 x 2
110 x 1
120 x 1
125 x 1
120 x 1

J

Hello everyone!

Did this late in the evening as such was unable to finish as was quite tired and wanted to get a good sleep. Have also had a tough week of training as I am preparing for BJJ tournament in October. Still managed to get close to my PB of 62.5kg

Weight in KG

45x3
47.5x2
50x2
55x2
60x1
65x1 (fail)
65x1 (failed to even clean)

London Crossfitter!

95,115,125,135,140,145,150,155.

36yo 180lb 1st post - been doing scaled WODs since New Years (schedule keeps me behind by a few days), love the results. Congrats to all the PRs above.

Worked up to 130 - next time this comes up I will get the big wheels up.

Thanks Coach and Xfit community.

135
145
165
175
185
195 (fail)
190
190
190

95-95-115-115-125-125-135-135-145-150
didn't get to full extention on the 150

7/29
3-135
2-145
2-155
2-155
1-155
1-155
1-160
1-165
1-165( small spot on full extension overhead )
1-170 faied at overhead
all were nice and deep
then 3 quick laps around the station( 260m )w 25 sit-ups per lap

3x120
2x125
2x130
2x135
1x140
1x145
1x150
1x155
1x155

BWT 180

135 x 3
145 x 2
150 x 2
150 x 2
155 x 1
155 x 1
155 x 1
155 x 1
160 x 1 PR

M – 45/3, 3, 2, 2, 50/2, 55/1 w/help, 1, 1 no help, 1, 60/1 w/help but solid!

D – 125/3, 135/2, 2, 2, 145/1, 1, 150, 1, 1!!!

85x3
95x2,105x2
115x1,125x1,130x1,135x1,140x1

Rich: 3x95, 2x115, 2x125, 2x135, 145, 155, 165, 175(failed), 165, 165
Matt: 3x95, 2x115, 2x125, 2x135, 145, 155, 165, 175, 185(failed)
Clint: 3x95, 2x115, 2x125, 2x135, 140, 140, 140, 145, 145, 145
Sam: 3x95, 2x115, 2x125, 2x135, 140, 140, 145, 145, 155, 165
Phil: 3x95, 2x105, 2x115, 2x115, 115, 115, 115, 115, 115, 120
Victor: 3x95, 2x105, 2x115, 2x115, 115, 115, 115, 115, 115, 115