CC...you are my HERO!

That is sweet, go kick some ars!

max effort on the big three, all on the same day, that is so sick. huzzah!

OMG!

Holy cow!

That Kurtis has some "Big Stones"!

So do we do 3 deadlift, 3 bench, 3 back squat, then 2 deadlift, 2 bench, 2 back squat and so on? Or do we do all deadlift, then all bench, then all back squat? Can't think straight from doing too much "Candy"!

#8 Offseason.

I believe this is all deads, then all bench, then all back squats. First three reps of dead lift, increase weight for 2 reps, increase weight for 2 reps again, increase weight for 1 rep, and so on, attempting to hit a personal best on the single reps. Repeat pattern for bench, then squats.

Thats gonna be fun

Awesome video of the Canadian Forces using Crossfit. As a Canadian civilian I would like to thank our troops and Crossfit for helping to train them.

Kurtis, you look maaahvelous!

wt 160 max
dead lift 300
beanch 250
squat 300

Coach, I wish you hadn't have made the statement about the Candadian military's fitness being the envy of U.S. forces. You're a great man so I'll interpret it as a challenge to American warriors. It certainly got my blood going.

Good Value for Canada, embracing Crossfit.Great to See.
Congrats Coach and Crossfit Nation.
I Wish we had such acceptence Down Under.
A

The gym is limited where I am right now. Only one olympic bar and minimal plates. No squat rack so I had to substitute Leg Press on the slide.

bwt 222
Deadlift-3x275/2x2x295/1x315/1x325/1x330
Bench - 3x245/2x275/2x285/1x305/1x320/1x320
Press - 5x5x610/4x610 (all jokes aside, that was all the plates we have here)
Tot. time: 22:42

Ok, let me tell all you folks that haven't done today's workout. it's Deadlift, THEN Bench Press, then Back Squat. For some stupid reason I did BP, DL, BS; you really need the rest on your back that the bench press gives you.
Travis
bwt 236
BP/185x3/195x2/205x2(f)/185x1/185x1/185x1 now I know what it feels like to have the bar stuck on your chest and have to tip the plates off; not fun.
DL/205x3/215x2/225x2/235x1/235x1/245x1(PR) been having problems with my lower back and slowly working it up.
BS/185X3/185X2/185X2/195X1/205X1/205X1 I injured my back doing back squats a while ago and have finally gotten back to doing some weight with good form.

i wanted to ask you guy how effective is the zone diet at burinig fat and more importantly adding muscle, i have know the basic idea of it but can this method increase muscle growth

Comment #15 - Posted by Adc (CrossfitSydney)

It's only a matter of time before CF takes off down under. I am doing my best to spread the word in Melbourne.

#18 lot's of discussion of this on the nutrition section in the forum. Have a search there.

Tray-
The Zone is THE place to start for optimizing performance, whether you want to lean out or gain muscle. Look through the archives on the nutrition message board for "how to".

Crossfit rules. It is also the "unofficial workout" here at the firehall in Peterborough Ontario Canada. We have a fitness challenge going on August 6th we call the PHAT test. Peterborough Hoseline Agility Test.
Here's how it works: 1) Drag a charged 35mm(1 1/2 inch) hoseline 100ft and spray a target 2) flip a 100lb tractor tire twice 3) vault three road closed barriers (set out 30ft apart) 4)pick up two buckets of concrete 30lbs each and walk/run a 120 ft zig-zag course 5)drag a 175lb dummy back 100ft
World record :59 seconds
We are doing it August 6th for a local charity and will have several over 40 men and women as well, should be fun. Thanks for the ideas. Go crossfit.

I never thought I would ask for squats, but the crunching feeling in my hand yesterday as my callus tore off my palm solidified that desire for anything to do with legs. I guess its off to the store to buy some super glue and duct tape...

#19 Adam,
Nice Work,Nice Website.

But I'm hoping that that this Group doesn't try to turn Crossfit into a fitness First version.If he is talking about Crossfit,I'm not entirely sure.
http://cleo.ninemsn.com.au/cleo/advertorial/advertorial192.asp

awesome news clip

coach or anyone...looking for advice....with deadlifts, cant see hands in demo, i have been taught one hand infacing, one outfacing....is this correct or should both be infacing?

Charlie, the mixed grip is common, but it can lead to some pretty detrimental injury on the reverse-grip side. Learn the hook grip and use it wisely:

http://tomgorman.moonfruit.com/cleanandjerk

DL-309,329,339,353,363,373
BP-177,187,192,197,202,207
BS-221,231,241,251,261,266
bwt-158

#23 Adc
Thanks for the kind words.
RE: Cleo link - I am assuming that this is a coincidence. I doubt he is referring to the CF that we know and love.

bw 82.4kg

Deadlift
3 x 80kg,
2 x 90, 100,
1 x 110, 120, 130kg(pr)
Bench Press
3 x 80,
2 x 90, 90,
1 x 95, 97.5, 100kg(pr)
Back Squat
3 x 70,
2 x 80, 80,
1 x 90, 95, 90kg

stretching

3 rds.
24kg TGU l/r
ring pullups: 5
ring dips: 5 (mini band assist)

no oly weights so it went like this:

32kg & 24kg dbl. SLDL: 3/3,2x2/2,3x1
24kg dbl. floor press: 3,2,2,1,1,1
16kg pistol: 3/3,2x2/2,3x1

DL: 185/225/275/315/295/295
BP: 185/195/195/205/215/205
BS: 135/185/205/215/225/235(f)
weak day

Didn't go to max on DL or Squat today

225 x 10 on last set of DL
245 x 1 on last set of squat
265 x 1 on bench but had assist, 245 was last strict rep.

As rx'd
5'8
180 lbs.

Deadlifts 405 x 3
(sumo) 450 x 2
470 x 2
495 x 1
505 x 1
515 x 1

Bench Press 275 x 3
300 x 2
300 x 2
315 x 1
320 x 1
320 x did not get

Back squats 300 x 3
330 x 2
350 x 2
405 x 1
440 x 1
450 x did not get (lost my wind on the way down, that has never happened before)

Good workout coach. I have to tell ya, I have never been envious of the Canadian Military, especially their fitness. However your words got me fired up, good job.

Ryan

I like this powerday workout. although i do have to switch the deadlift for somethin else...

i have two questions
do we ever have swimming as a WOD?
&
where can i get a step to step on basic gymnastic skills such as hand/head stands, and rolls and other flexibility skills?

Thanks guys,
E Warner

cfwu x 2, then as rx'ed:

bwt 74.5 kg
DL: 90x3, 110x2, 120x2, 130, 140, 150
BP:80x3, 90x2, 100x2, 105, 107.5, 110
BS: 90x3, 100x2, 110x2, 110x1, 120x1 (F) 115x1

couple of thoughts:
great workout...I really noticed the fatigue preventing me from getting anywhere near my "true" maxes. Also, maybe next time, why not reverse the order to more closely simulate a powerlifting comp, e.g., squat, bp, dl?

Hello Guys & Gals-

Newbie here and would like to start participating in the Crossfit WODs. For this WOD I'm only familiar w/ the first 2 exercise, but not the 3rd one(Back Squat). Could someone please describe to me how to execute the back squat properly? And how does the reps work? 3-2-2-1-1-1? I apologize for all the questions but couldn't find that particular exercise in the 'Exercises' section. Thanks in advance!

Mark

#36 Mark

A back squat is what most people think of when they think of squats. Hold the bar behind your head on your shoulders and back. For a picture of this form, go to May's workouts and look for Sunday 060514.

For an understanding of the 3-2-2-1-1-1 terminlogoy, go here: http://crossfit.com/cf-info/faq.html#General0

Mark,
Back squat is a squat with the bar behind the head, as opposed to a front squat or overhead squat. Do a set of 3,rest a set of 2, rest another set of 2, rest then a single rep [old max] another single rep [new max] and a final rep [another new max!]
good luck!

ratt

"before enlightenment: chop wood, carry water.
After enlightenment: chop wood , carry water"

reps 3/2/2/1/1/1 of DL, Bench, BkSquat
DL 135/225/225/225/225-f, 205/205
Bench 115/135/155/165/170/170-f 165-f 115
Bk Squat 65/95/115/135/155/165
40yrs, 210#, 30th WOD

#33 That's seriously impressive

Aet 43 BW 162

DL
154 x3
176 x 2
220 x 2
242 x 1
264 x 1
286 Fail (PB 275)

BP
88x 3
99x2
110x2
121x 1
143 x 1
165 x 1 BW (PB 176)

Squat
143 x 3
176 x 2
188 x 2
198 x1
225 x 1
242 x 1 Form poor, not to parallel (PB 242)

Dear Glassmans/CROSSFIT - WOD on my Treo - what can I say? YOU PEOPLE ROCK!!!!!!!

Donald E & water-ratt,

Thank you both for the prompt and very informative replies. Now I'm really excited and anxious to start my first Crossfit WOD. Thanks again for all your help. Looking forward to posting and learning as much as I can here. Thanks again!

Not going to make it to the gym today, so I did this instead:

Run 2.15 miles in 21:00 pushing the 2 year old
5 sets of:
10 x db deadlift 25# each
10 x db bench press 25# each
10 x pvc overhead squat

appreciated jesse

cfwux2
dl 225-245-255-265-275
bench 145-155-165-170-170-170
back squat 170-17-180-190-200-200

so we do all sets of one exercise before moving to the next one?
Thanks

DL: 185/225/245/275/295/305-- back felt fine
BP: 185/195(f)/155/175/195/205
FS: 225/265/275/285/295(f)/275 All butt to ankles
bwt 212

felt weak today- it sucks crossfitting alone.

Camp Taji, Iraq

Warm-up: 5K run and CFWU (3 rnds)

Not a great effort, definitely still feeling the effects of Candy yesterday. All results are well off 1 RM PRs:

DL: 3x225, 2x275, 2x275, 1x275 (285 - fail), 1x285, 1x295
BP: 3x180, 2x190, 2x200, 1x210, 1x220, 1x225
Squat: 3x225, 2x245, 2x245, 1x255, 1x265, 1x270

BW: 183

Followed up with a 5x5 front squat round to work on form (@135) and OHS practice.

CFWU x 2 BW- 171
Deadlift- 185x8-225x3-275x2-295x2-305x1-320x1-335x1
Bench- 185x3-205x2-210x2-215x1-220x1-225x1
Squat- 185x3-215x2-230x2-255x1-270x1-275x1

My squat definitely suffered from Candy yesterday, but I'm not too disappointed. This was my first time using the hook grip through the entire deadlift effort, and it turned out well. I could have lifted more, but I didn't manage the jumps in weight right...I was waiting for another set of 2 and three more sets of 1!

The last time I maxed on bench was over a year ago, and I hit 205. Since then I have done little to no direct bench-press work, not to mention this follows a dumbbell squat clean/HSPU workout and then yesterday's effort, and I am STILL 20lb over my previous max...maybe this Crossfit stuff works after all... :p

WU 1/2 mi. walk on treadmill and stretch
DL
WU 135# x 10
WU 135# x 10
WOD
185# x 3/225# x 2/235# x 2/245# x 1/255# x 1/
265# x 1
BP
WU 135# x 10
WOD
185# x 3/205# x 2/225# x 2/245# x 1/255# x 1/
265# x 1
BS
WU 135# x 10
WOD
185# x 3/205# x 2/225# x 2/235# x 1/245# x 1/
245# x 1
Good form on all excercises
BWT 155

So I'm back... i'm gonna go do some arms to finish up but, it went alrtight. No dead lift because i don't have the equipment here so i subbed for what i call 'back lifts'. i dont know if theres a proper name. its the one where you have a straight bar and you stand over it bent and lift it straight up till it touches the nipple line and arms are at a 90 angle. So here are my results. Oh yeah, i did regular squats first, then shifted bench and back lifts. I have been trying to do the crossfit for about a week and a half now, before i just worked out on my own for like 5 years.

BW: 170
Age: 19
HT: 6'1

Squat
225 - 245 - 275 (3 reps)- 295 - 315 - 335

Bench
205 - 215 - 220 - 225 - 235 - 240

Back Lifts
105 - 125 - 145 - 150 (2) - 155 (2) - 145 (4)

Thanks Guys, oh yeah... no reply yet on the questions i had in #34? i'm gonna go play some tennis or soccer... crossfit rocks.

-E Warner

Ran 6 miles, then did Maggie 35:55.

We did our first group Crossfit workout today. didn't want to blast them with heavy lifts right from the get go, so we did Maggie. (Like that was suppose to be easier!!!)

Brad
Age: 50
BW: 190
jumping pull-ups
27:45

Arnold
Age: 26
BW: 236
jumping pull-ups
31:28

Freddy C.
Age:41
BW: 184
As rx'd
24:57

Crossfit One World coming soon!!!

BW = 155 lbs.

Deadlift:

227 x 3
257 x 2
277 x 2
297 x 1
317 x 1 (failed)

Bench Press:

157 x 3
177 x 2
197 x 2
217 x 1
227 x 1
232 x 1 (failed)

Back Squat:

177 x 3
197 x 2
207 x 2
217 x 1
227 x 1
237 x 1

CFWUx3
BW 225

DL: 235lbs to 365lbs
BP: 205lbs to 275lbs
BS: 135lbs to 235lbs (down to the dynamax)

Thanks, Coach!

-Dennis

I don't trust my form at this point so I did a 5X5 routine
Dead 5X5 @ 235
Bench 5X5 @205
Squat 5X5 @ 150

By the time I got to the Squat my lower back was barking from the deadlifts, and I was getting tired. So I cut back and tried to do it as correctly as I could.

Saturday 060729
Deadlift 3-2-2-1-1-1 reps
Bench press 3-2-2-1-1-1 reps
Back Squat 3-2-2-1-1-1 reps

Post loads to comments.

DL:225/265/285/295/305/315
BP:190/190/190/195/200/205

No back squats, I will be running 5.5 miles 1600' elevation for time tomorrow. I need to rest my pins!

26 yoa
bwt: 200 lb

cfwu 3x10
deadlift: 225, 275, 315, 335, 365, 385-fail, 365
bench: 225, 245, 255, 275, 295-fail, 285-fail
squat: 225, 245, 265, 275, 295, 315

#40

Thanks for the kinds words. I appreciate it. Deadlifts and pull ups are my "thing". Don't look too closely though at my 10k times...

Ryan

bwt: 165

Deadlift
225/245/265/275/295/315

Bench
165/185/205/225/235/245(f)/225

Squats
135/165/185/205/225/255

Just did everything somewhat light with DBs on this one as
I did "Candy" afterwards..20:36 for Candy...maked out with 35# DB OHS for todsys WOD.

Light heavybag warmup

Did "Jonesworthy", a gymjones workout

6 rds. for time:
BW Squats 80-64-50-32-25-12
DB Swings 40-32-25-12-08-04
Pullups 20-16-12-08-04-02

24:00

Finished with several resistance band baseball drills.

Notes:
Ouch! Will tackle todays WOD tomorrow morning.

Deads-297,309,314,319,324,329
Bench-209,219,224,226,231,233.5(PB!!)
Squat-199,221,231,241,255,261

Deads are hideous, bench felt great and that's the best I've felt for squats in aaaaaaages. That makes up for yesterdays debacle.

51 y/o, 152lbs.

Deads: 180x3
200x2
205x2
225, 235, 245 x1
Benchs: 145x3
155x2
165x2
185, 205(PR), 205 x1
Squats: 145x3
155x2
165x2
185, 205, 215 x1

BWT=275#'s, 42 yoa

DL=455#, BP=305#, B2A Squat=385#

OK, I goofed. Did the WOD in reverse order.
Also don't have a Bench, so thought I would sub sets of pushups - then in the middle of my first set of pushups I had the thought to sub military presses.

On my way back from injury so non were PR's.
WO - ROM
SQ
20 x 5
70 x 5
120 x 5
170 x 3
180 x 2
190 x 2
200 x 1
210 x 1
220 x 1

Mil Press
60 x 5
70 x 5
80 x 5
90 x 3
100 x 2
110 x 2
120 x 1 pushpress
120 x 1 pp
120 x 1 pp

Deads
120 x 5
140 x 5
160 x 3
170 x 3
190 x 3
210 x 2
230 x 2
240 x 1
250 x 1
260 x 1

J

cfwux2

DL 185, 225, 245, 275f, 265, 255f, 245, 225
BP 135, 185, 195, 205, 210, 215, 220!
BS 135, 155, 165, 175, 185, 190, 185

tired and sore

crossfit@rawc.org

Age:42, Wt:179

Rode MTB ~4.5 miles to gym
CFWUx2
Sets of 3-2-2-1-1-1
DL:205,255,275,295,295,295 (used a hex bar)
BP:185,205,225,245,225,225
BS:135,205,225,245,245,245
Rode MTB home (and found everyone still sleeping at 10:15am)

feel like a slacker, missed yesterdays wod, ran out of time before squats today!

26/6'5"/200

max deadlift 335 shoddy form
max bench 275 with spot (otherwise 265)

2nd day with a true CFWU.

DL 185 lbs all reps; bad form, butt shoots out to clear knees, must lower wt and work form next time. "Try sumo-style grip-stance" sez my guru.

BP 135 up to 165, falsed on last rep at 175.

BS 135, 3-2, pain from previous injury. Stopped and did two sets of 45lbs x 15.

Other than BP, not a great CF day. Need to keep working form first, weight will come.

New Personal Bests...but no spotter...could have gone higher:) Happy anyways!! Ya baby:)

DL: 95, 105, 125, 145, 155, 165

BP: 85, 95, 105, 115, 125, 130

BS: 95, 115, 125, 135, 155, 165

P-Love: 37 y/o

Dead - 98, 118, 128, 138, 138, 138
Bench - 95, 95, 95, 95, 95, 95
Squat - 95, 115, 125, 135, 145, 145

Deuce: 30 y/o, 150 lbs.

Dead - 208, 228, 238, 238, 238, 243
Bench - 185, 190, 190, 195, 200, 200
Squat - 205, 225, 245, 265, 285, 285

Hi, another newguy here (34 yrs, 5'11", 185 lbs.) I've been a CF fan since I saw it in Men's Journal back in the spring. I did the intro workouts for a couple months until I had microdiscectomy surgery in April (unrelated to CF by the way...the disk herniated last Sep and I sucked it up until April.)
After a few month's of "don't pick up more than 5lb," I've been given the greenlight. So, I'm starting back with the MJ-CF for a month or so. Since I know I'll perform better if I'm held accountable by a higher authority, I'll post my workouts here. Hopefully I'll be joining you all on the real WOD before the end of Aug.

MJ-CF #4 rx:
for time, 4 rounds of 1/4 run, 5 20" box jumps, 15 wallballs (14lb ball).
Me: complete, 18:37

Glad to be here--Steve

Taking the day off to watch Harry Potter.

Actually, just getting ready for the Crossfit Southwest Oly Lifting class tomorrow AM--anyone else going?

Props to the Canadian military! Nice video, and I think this is the first time I've heard Coach's voice (woohoo!!! the man steps out from the shadows!).

BW ~218

Deadlift: 225*3/245,265*2/275,295,305*1
Bench Press: 175*3/185,205*2/215,225,225(fail)*1
Front squat: 2 60 dbs*3/2 65,60 dbs*2/155,165,175*1

Bench is weak, but then I knew that already. Front squat sub - and then subbed in DB (w/hang clean) until the "curl rack" opened up.

Back Squat:65/75/95/105/105/105
Deadlift:95/115/125/135/135/135
Bench Press:75/75/75/75/75/75

Substituted Deadlifts for Cleans

Cleans(kilo's)60/3 70/2 80/2 90/1 95/1 100/1
Bench Press(lbs)220/3 231/2 242/2 264/1 269.5/1
275/1
Squats(kilo's) 110/3 120/2 125/2 132.5/1
142.5/1 2x

B.W.= 192

Age: 15 Bwt: 165 Height: 5'5

Very good day for me! Set PR for each excersize.

Deadlift, finished at 365 Last PR was 345

Couldn't max out on bench, i had no spot. But I finished at 190, which beats my 185 record anyways. Ill be focusing on breaking 200 with a spot.

Back Squat, 325. Last PR was 275. 50 lbs is HUGE.

Have fun with this guys, its a good one.

*** Also i did front squats, finsihed at 195.

Then finished the day at the gym with a 45 min run.

BP- 185
DL- 275
SQ- 295

BTW = 145

Deadlift - 185
Bench - 160
Squat - 225

Went up 35 pounds on bench since I started CrossFit 2 weeks ago.

Dead- 3x185 2x215 2x235 then realized my back was in pain and decided to lay off.
Bench- 3x135 2x145 2x155 1x165 1x175 1x185
Squat- 2x185 and then my legs failed on me, realized those squats yesterday were a killer.

hello all:
warm up - jog to gym (approx 750m), abs, 5 min. elliptical...

deadlifts: (still leery of former back injury, so staying light on DLs for now)
50kg x 3 = 110 #
70kg x 2 = 154 #
70kg x 2 = 154 #
80kg x 1 = 176 #
80kg x 1 = 176 #
80kg x 1 = 176 #

bench presses:
80kg x 3 = 176 #
105kg x 2 = 231 #
105kg x 2 = 231 #
110kg x 1 = 242 #
110kg x 1 = 242 #
110kg (failed) - 105kg x 1 = 231#

squats:
60kg x 3 = 132 #
80kg x 2 = 176 #
80kg x 2 = 176 #
90kg x 1 = 198 #
90kg x 1 = 198 #
90kg x 1 = 198 #

finished off the day with 5k of the 10k I still owe from Thursday - 30:37 on treadmill at 2.5 degree incline

Also, as an expatriate Canadian, it's good to see the CAF making sound decisions about their fitness regimen..

peace...

36 yo male
195lbs.

Deadlift: 295,315,335,345,365,385 Failed:405
Bench Press:275,285,295,305,315,315 Failed:335
Back Squat:245,275,295,305,315,335 Failed:365

Matt your new post name is now Thor God of Thunder!

Mount Fuji

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

CFWU then as rx'd:

Dead -Lift Bench Press Back -Squat
225 175 185
255 185 205
275 190 215
285 195 225
255 205 235
255 220 255

On the dead -lift I easily made the 285, then when I added the extra weight; I couldn't lift the bar. I wasn't able to lift the bar again until I dropped the weight to 255... Any comments; Coach, anyone. My max is 315#.
*************************************************

Deads 135 185 195 205 215 225 235

bench 135 145 155 160 165 170 185

squats: need a squat rack as i had to clean and jerk every thing up and drop it to back of shoulders.....rough on shoulders

95 95 100 105 110 120 135 know i can go heavier, need a rack!!!!!!!

BW: 165#

DL: 225x3, 265x2, 285x2, 305, 315(f), 305, 285

BP: 135x3, 185x2, 195x2, 205, 215, 225 (light -- no spotter)

SQ: 135x3, 185x2, 185x2, 195, 205, 215, 225 (a2a)

Attempted WOD as work-out #3 today.
Bad strategy.

#1 Kali 45 minutes
#2 80 minutes on driving range (big tourney coming up!)
#3 WOD back tweaked after CFWU on DL 1st lift

Note to self: when WOD calls for DL and Squats it's either WOD or range, NOT both.

D.

#74, I thought about going (live in Gilbert) but I got a "church date" with the better half. Enjoy the class!

Bodyweight 175 lbs.

Deadlift
185x3
225x2
255x2
285x1
300x1(PR)
315x1(PR)
325x1(PR)

Bench Press
185x3
205x2
215x2
225x1
235x1

Back Squat
185x3
195x2
205x2
215x1
225x1
235(fail)

dunno if it was the 300 squats yesterday or doing deadlifts first today, but my squats were definitely not what they should've been.

As RXed:
DL: 225x3, 275x2, 315x2, 375, 405, 455
BP: 225x3, 245x2, 245x2, 275, 295, 305
SQ: 225x3, 275x2, 275x2, 315, 325, 325
A little conservative on squats as I had to "hey you" spotters.

BWT-180

CFWU 2 rounds (minus dips)

DL 3x225,2x245,2x275,1x325,miss,275
BP 3x185,2x190,2x200,1x205,1x215,1x220
BS 3x195,2x210,2x225,1x245,1x265,1x280

Rough one today-hard to get up for it.

7/29/06 11:00 am

Weight: 69 kg
Age: 36

DL 225,295,300,315,320,325 lbs
102,134,136,143,145,147 kg(all the weight
available)
BP 115,125,185,190,225,225 lbs
52, 57, 84, 86,102,102 kg

Haven't done squats yet!!! Looking to squat 130 kg.

DL: 3x95, 2x145,145; 1x165,175,195. BP; 3x165, 2x185,185, 1x195,205,210. Squat: 3x95, 2x145, 155, 1x 165,175,185. It's amazing how much the fear of injury can sharpen one's attention to correct form. In May I strained my back doing max dl's. At 57, I've noticed that the recovery time for any strain or minor injury is frustratingly slow, and I've been leery of max efforts that could possibly lead to a reinjured back. However, part of CF is max, big box efforts, so I can't run and hide from WOD's like today's forever. I started light on the dl's and squat, form, form form and went from there. On the bp singles, I used the Smith machine for lack of a spotter so I think there's some inflation there. Off to the beach for an easy ocean swim. Enjoy Saturday night all and, as always, thanks Coach and Lauren!

BW 181- ROB
DEADLIFT-245,275,275,315,335(BAD FORM),315(BAD FORM AGAIN)
BENCHPRESS-215,245,245,265,265,225
BACK SQUAT-185,245,275,295,295,225

KATHY
DEADLIFT-85,95,95,105,115,135
BENCHPRESS-65,75,75,95,85,85
BACK SQUAT-95,95,95,115,135(FAILED),115

BW 150 lbs

Deadlift: 245, 250, 250, 255, 260, 265
Bench Press: 160, 170, 175, 180, 185, 185
Back Squat: 150, 155, 160, 165, 170, 175

8 min jog then CFWU

DL 3x225, 2x315, 2x365, 1x405, 1x435, 1x450
BP 3x205, 2x235, 2x245, 1x250, 1x255, 1x260 (sore shoulder today)
BS 3X225, 2x275, 2X295, 1x315, 1x335, 1x350

finished up with...

- 20 min run
- 1 mile lap swim

wife is getting ready for 1/2 ironman next year so am doing some training with her.

BW: 169
DL: 3x225, 2x315, 2x365, 1x385, 1x405, 1x425(failed)
BP: 3x225, 2x245, 2x255, 1x265, 1x275, 1x280
BS: 3x225, 2x275, 2x295, 1x315, 1x355, 1x340

Bodyweight = 138lbs

Deadlift 3x225, 2x245, 2x255, 1x270, 1x 280, 1x fail at 290 (the elusive 300lbs is really annoying me, will add some deadlift work this month)

Bench 3x 155, 2x165, 2x175, 1x185, 1x195, 1x205 (pr)

FRONT Squat, (due to a pain on scapula subbed this for back squat) 3x185, 2x185, 2x185, 1x195, 1x195, 1x195. These all felt very hard today so stayed away from the top end of what I've done before.

All new bests today...by about 20# each I think.

1mile lake swim this am, then off to the gym a couple hours later for:

CFWUx3
BW:129
DL:65/75/85/95/105/115
BP:65/75/85/95/105/115
BS:85/95/105/115/125/135

Taking today off, Candy wore me out yesterday. There is no way I can do any bench presses.

Sgtgrim, #13

Canadian Forces have from first discovery of CrossFit, almost five years ago, approached CrossFit cautiously, skeptically, objectively, and experimentally, i.e., intelligently.

When CrossFit was shown to be a superior approach vis-à-vis their prevailing methods, by clinical study conducted by the vendor of their extant program, a plan was quickly approved for further implementation and eventual adoption. This whole process has been witnessed, encouraged, and assisted by U.S. Special Forces personnel from all service branches. (We’ve not in recent years conducted a seminar in the U.S. or abroad without active duty SF personnel among our training staff. Abroad this number approaches 50% of the training staff.)

These are many of the same servicemen who have expressed repeatedly and publicly their jealousy of the Canadian Forces. This jealousy is not of the Canadian Forces’ fitness, training, equipment, chow, or mission, but of their leadership – leadership that thinks that fitness is important and worthy of the same exploration, examination, and experimentation that is routinely afforded weapons systems, tactics, and non-fitness training in the U.S.

Please, all, let there be no doubt as to my commitment, respect, love, and zealous chauvinism for all U.S. Forces.

BW 81Kg, 43 y/o

Dead: 175kg, pr
Bench: 115kg
Squat: 140kg

All are final 1 rep numbers.

deads: 135, 165, 185, 185, 205, 255 (3, 2, 2, 1, 1, 1)
Bench: 115, 135 all the rest
Back Squat: 115, 135, 165, 165, 165, 165, 165

BW 180.5#
Age 29

Deads: [3*255] [2*275] [2*285] 295 305 315(p.r. by 10#)
BP: [145*3] [165*2] [175*2] 185 195 205(p.r. by 30#)
Squat: [185*3] [205*2] [225*2] 235 245 250(p.r. by 5#)

Record breakers on all fronts today! Lifted for years and never had this much strength increase in 7 mos. of Crossfit. Thanks Coach.

Work hard, play harder.

-JTH

modified cfwu with 500m rows x 3

as rx'd, 3-2-2-1-1-1:

Dead Lift: 225-275-285-295-305-315
Bench Press: 155-165-165-175-175-185(fail)
Back Squat: 185-205-225-235(fail)-225-235(fail)

definitely felt like core strength was the limiting factor on deads and squats, legs felt fine. bench is just, well, weak.

stephen

DL- 285/295/295/325/325/325
BP- 185/195/195/205/205/205
BS- 185/205/205/225/225/225

BW 165#

6'0", 178lbs

DL: 135 X 3 (WU), 185 X 3 (WU)
225 X 3
245 X 2
265 X 2
275 X 1
295 X 1 **

BP: 135 X 3 (WU), 185 X 3 (WU)
225 X 3
235 X 2
240 X 2
245 X 1
255 X 1
260 X 1

BS: 135 X 3 (WU), 185 X 3 (WU)
225 X 3
245 X 2
265 X 2
275 X 1
275 X 1 **

Finished off with 10-10-9-9-8-8....1-1 of Pull-ups/Back Extensions.

** Coming off a back injury, so I skipped the last set on DL's and BS's--body was telling me not to push my luck. Otherwise, felt pretty good.

Thanks coach, i think that the PPCLI is definitly going to enjoy doing Crossfit workouts as part of theyre daily routine, i also believe that it will make them much better soldier/athletes.

Let's not forget the women who serve--servicemembers is the appropriate term, Coach!

Thanks for looking out for all of us.

BW 157 age 21

DL max 240lbs

BP max 125lbs (horrible but 10lbs better than a month ago)

BS Max 195lbs

bw=175
dl-3x225/2x245/2x265/2x265/1x245/1x245
bp-3x175/2x195/2x195/2x195/1x215/1x215
sq-3x135/2x155/2x175/2x205/1x235/1x235

Some of these smaller dudes are lifting crazy weight! Gives my #'s an inferiority complex. I'll be up there soon enough.

bw=175
dl-3x225/2x245/2x265/2x265/1x245/1x245
bp-3x175/2x195/2x195/2x195/1x215/1x215
sq-3x135/2x155/2x175/2x205/1x235/1x235

Some of these smaller dudes are lifting crazy weight! Gives my #'s an inferiority complex. I'll be up there soon enough.

cfwu x 3 rds squats,pushups 15 reps, handstand hold 15 secs, dips and decline crunches x 10
pu's x 5
deadlift (backed off weight a little to work on form)
315x3
365x2 385x2
395, 405, 415 x 1
bp
245x3
265x2 285x2
305, 315, 325 x 1
squat (still need to work on form and flexibility)
225x3
245x2 265x2
285, 305, 325 x 1

28 y/o 170 lb 5’10” approx 12% bf
Warm up: CFWUx3, Deadlift 45lbs x 5; Benchpress 135lbs x 5; Back Squat 45lbs x 5 (each of these done immediately prior to their WOD counterparts)

Deadlift: 95lbs x 3 – 115lbs x 2-2 – 135lbs x 1-1 – 145lbs x 1
Benchpress: 155lbs x 3 – 175lbs x 2-2 – 185lbs x 1 – 195lbs x 1 – 205lbs x 1
Back Squat: 65lbs x 3 – 95lbs x 2-2 – 105lbs x 1 – 115lbs x 1 – 125lbs x 1
2 minutes rest per set. Back squats ass to ankles

Great Workout!

D: DL: 75-95-115-135-165-185-205-210(F)
BP: 75-105-135-155-175-185-195(F)
BS: 75-95-125-145-165-175-185
J: DL: 45-45-75-85-90-90
BP: 45-75-95-100-105-110
BS: 45-75-80-80-80-80

age 16 bw 160

deadlifts:
3x 205
2x 225
2x 245
1x 255
1x 265(bad form)
1x 275(bad form)
bench press:
3x 155
2x 160
2x 165
1x 170
1x 175
1x 180(spotted)
squats:
3x 155-no manta ray
2x 185-no manta ray
2x 205-manta used
1x 225-manta used
1x 205-manta used
1x 205-no manta ray

really gotta improve bench press

+++++++++++++++++++++++++++++++++++++++++++++++++

Deadlift- 95,115,125,135,155
Bench Press- 65,85,95,115,125(fail), 115 new PR
Back squat- 95,115,125,135,155 new PR

+++++++++++++++++++++++++++++++++++++++++++++++++

I lacked motivation and spot today. My neighbors refuse to work out with me. Oh well. I am nursing a torn up hand from yesterday, so I cut the Deads short.

Dead: 225x5, 315x3, 365(fail)
Bench: 225x5, 315x2, 315x1, 335x1, 345(fail)
Squat: 225x3, 315x2, 365x1, 365x1

I just didn't feel like working out today. I also didn't feel like doing nothing. I am going to lay on my couch and watch "Band of Brothers" . Have a safe remainder of the weekend...

BW 187#

New PR on Deads.
Subbed Magnum Bi-Angular Press for Flat Bench; poundage on that listed per side.
Found groove again on BS, ass to ankles. 315 kinda sloppy.

DL: 315,315,315,385,460,405
BP: 135,135,135,160,160,170,180
BS: 225,245,255,315,275,275

t,

Thanks, I've always had problems with "appropriate terms", but I'm trying.

First 2X BW DL today. stoked.
BW 175
DL (Kg) 130-140-160-150-150-150 First three DLs came off the ground fast. last ones were real slow.
BP (Kg) 100-100-100-90-90-90 spotter helped me on the 100s
Squat (Kg) 110s entire time. a bit shaky after the air squats yesterday. haha.

Just received my elite rings today. I'm psyked. Thanks Taylor.

Crossfitted at work today.

185# - 37 yr old

3 - 2 - 2 - 1 -1 - 1

DL 205 - 225 - 235 - 255 - 265 - 275
BP 185 - 185 - 185 - 190 - 205 (almost failed, no spot) - 195
BS 155 - 175 - 185 - 195 - 205 - 215 personal best

I have never been able to squat equal to what I can bench. And it's not like have ever had any kind of huge bench press.

Crossfit is the answer!

Skimped today

DL
3*255
2*275
2*295
1*315
1*335
1*355 PR

Dead Lift
135x5
225x5
275x3
295x2
295x2
305x2
315x1 Old PR!
325x1
325x1
225x5

Bench Press (Disaster after yesterday's 200 pushups)
135x5
185x5
205x3
215x1
215xFail
135x10
185x2
135x10
135x10

Back Squat
135x5
185x5
205x3
225x3
245x2
265x2
275x1
285x1
295x1
305x1 PR

5'10" 200lbs. Sorry for the long post

Not much left in the legs after yesterday.

BW=150.

DL 225-255
BP 185-215
BS 185-235

Finished with a 500m row in 1:46.

-D.

6 sets
Reps of 3,2,2,1,1,1

Me(37 at 170#)
Deadlift 250,280,300,310,310,320
Military Press 120,120,130,140,150,150 (slightest of pp at 150)
Squats 250,260,270,280,290,300

Nick(brothers' son 13yrs)

Deadlift 180,190,200,200,200
Bench 140,140,150,160,160,160 PR
Squats 100,120,120,130,140,150 PR

I took it easy and did not go for total max attempts as I have not done any low rep strength training for 15+yrs. Felt good but the workout seemed to take forever to finish.

Fruit smoothie recovery drink with egg powder and raw eggs added.

how long do I rest in between sets?

bwt 157

deadlift:3x315, 2x325, 2x335, 345, 355, 365(pr), f@375

bench: 3x168, 2x178, 2x188, 198, 208, 218, 228, 238, 248, 258, f@268
isolated bench machine, no partner in gym

squat slide: 3x324, 2x344, 2x374, 394, 414, 434, 464, 484, 504 (couldn't fit any more weight on the slide that was all the 45 plates it would hold)

Age 50/BW 240
sets of 3/2/2/1/1/1
Deads:135,155,185,225,245,265
Bench:185,215,235,255,275,275
Squats:185,205,225,275,315,315

BW-185

DL-(3)205/(2)225/(2)235/245/265/275
BP-(3)205/(2)225/(2)235/245/250/255
BS-(3)185/(2)215/(2)225/245/260/275

BW:187

DL: 135, 135, 135, 155, 155, 155

Bench: 185, 195, 205, 215, 220, 225

BS: 135, 155, 155, 155, 155, 155

Scaled back a little on the DL and BS due to workout "hangover" from the previous days.

It is evident some have not totally bought into Crossfit. When your bench exceeds both your DL and Squat by any amount you the typical gym lifter not a true Crossfitter!!!!!

After doing the 10 k 2 days ago, and Candy yesterday, I had a subpar day, about 20 to 30 lbs off of my current maxes.

Bw 195, age 49

DL, 3 x 295, 2 x 315, 2 x 320, 335 fail, 335 fail, 1 x 315
BP 3 x 205, 2 x 215, 2 x 220, 1 x 225, 235 fail, 235 fail
SQ 3 x 205, 2 x 225, 2 x 235, 1 x 245, 1 x 255, 260 fail

10 min ellip w/u/14/14.

dl=135x3, 225x2, 315x2, 365x1, 390x1(goofed. thot total had a 4-handle...pr nonetheless), 315x1.

bp=135x3, 185x2, 205x1 (had spotter help, still pr), 185x1, 185x1, 185x1

bs=135x3, 185x2, 205x2, 225x1, 245x1, 225x1 (legs fried from 10k run & too much candy)

Warm-up 1000m row

WOD Rx'd

Deadlift 135x10/185x5
225x3/275x2/315x2/335x1/355x1/375x1/395x1
Bench press 135x10
185x3/225x2/225x2/225x1/225x1/225x1
Squat 135x10
185x3/225x2/245x2/265x1/265x1/285x1

Last set of deadlift and squat completed rep with poor technique. Didn't push on bench, no spotter.

bw: 180

only have 220#, so modified deadlifts and back squats

dl: 3 x 10 x 220
bp: 185, 195, 205, 215, 220, 220
bs: 3 x 5 x 220

First day on cross fit and also back in the gym.

Bw:200
29yrs
dl:3-185,2-205,2-225,1-245,1-250,1-265(f)
bench:3-185,2-205,2-225,1-235,1-240,1-225
squat:3-155,2-175,2-195,1-215,1-235,1-240

A back squat video was posted with a previous WOD. Here's the link:
http://www.crossfit.com/cf-video/backsquat.mpg

Deadlift
225x3 255x2 265x2 275x1 285x1 300x1(almost failed)
Bench
225x3 245x2 250x2 265(failed) 260x2 265x1
Squat
225x3 245x2 265x2 285x1 300x1 300x1 good form

I felt a little tired going into this one today.
Got a surf session in before and I think it drained me!

BW = 138 lbs.

Deadlift:

275 x 3
285 x 2
295 x 2
315 x 1
325 x 1 (PR)
335 x 1 (PR)

Bench Press:

185 x 3
205 x 2
225 x 2
230 x 1
235 x 1 (Failed)
225 x 1

I'm a little dissapointed with my bench. (I want BW+100 lbs.)

Back Squats:

225 x 3
245 x 2
255 x 2
265 x 1
275 x 1 (PR)
285 x 1 (Failed)

DL:3x225;2x275;2x315;1x365;1x385;1x405.
BP:3x225;2x235;2x245,1x275;1x295;1x315.
BS:3X275;2X315;2X335;1X365;1X385;1X405.

Deadlift:
205x3 225x2 235x2 255x1 260x1 275--failed
Bench--very bad shoulder; went extremely light
45x3 65x2 85x2 105x1 135x1 135x1
Squat:
185x3 205x2 205x2 215x1 205x1 215x1

What a bust. Shoulder killed on benchd; pain excrutiating at 145. I can't believe it

DL:3x185;2x205;2x205;1x225;1x225;1x225
BP:3x165;2x185;2x185;1x205;1x205;1x205
BS:3X185;2X205;2X205;1X225;1X225;1X235

subbed 8 mile hike

sorry for asking a dumb question, but i'm still new to crossfit--what's a backsquat?

DL- - - 205x3; 225x2; 225x2; 230x1; 235x1 ;245x1
BP - - - 95x3; 105x2; 115x2; 125x1; 135x1; 145x1 failed
BS - - - 145x3; 185x2; 205x2; 210x1; 215x1; 225x1

Excellent workout! Thanks.

dl 3x295 bp 3x225 squat 3x255
2x315 2x235 2x285
2x345 2x245 2x295
1x385 1x255 1x315
1x405 tie pr 1x255 1x335 fail
1x385 1x255 1x315

BW 175

DL:
225x3
275x2
295x2
305x1
315x1
325x1 (PR)

BP:
135x3
185x2
205x2
225x1
245x1
265x1 (with some assistance)

BS:
185x3
225x2
245x2
265x1
275x1
285x1(failure)

M45, 227lb
DL - - - 135 X 3, 155 X2, 155 X2, 160 X1, 170 X1, 185 X1
BP - Shoulder injury
BS - - - 145 X3, 185 X2, 205 X2, 210 X1, 215 X1, 225 X1

Age 39
BW 191

DL- 225/275/315/325/345/355
BP- 225/245/255/265/275/285
BS- 225/275/295/315/315/315

BW: 171lb
Age: 31

Deadlift - 225x3/275x2/275x2/295x1/305/x1/315x1
Bench - 205x3/215x2/225x2/245x1/245x1/235x1
Squat - 225x3/265x2/285x2/295x1/300x1/300x1

I did the workout this morning with Jesse...
Dead lift: 95 x 3/105 x 2/105 x2/115x 1/115 x1
Bench (db): 25x3/20x5/20x5/20x5
Squat: 55x2/65x5/65x5
I loved it!!! Can't wait to get into this more consistently and track my progress. I've felt great all day!

Felt like I was powerlifting again

Ben: DL: 275, 295, 315, 335, 355, 385
BP: 225, 235, 245, 255, 265, 285 (w/ a little help form the spotter)
BS: 225, 245, 255, 265, 275, 285(fail)

#133, I really don't see what your max bench in comparison to your max squat or deadlift has to do with how you have "bought" into Crossfit. Its a much shorter distance. A serious powerlifter can usually bench close to, or more than their squat.

team tikrit:
mfbunch:
dl: 3x185; 2x225, 245; 1 x 275, 295, 315
bp: 3x135; 2x155, 165; 1 x 185, 185, 185
s: 3x135; 2x185, 185; 1 x 205, 225, 225
joeyd:
dl: 3x185; 2x225, 245; 1x 275, 295, 295
bp: 3x135; 2x155, 165; 1 x 185, 185, 185
s: 3x135; 2x185, 185; 1 x 205, 225, 225
good workout

BWT 205
DL 200-250-300-350-400-400
BP 210-245-265-265-265-265
SQ 245-265-305-335-355-355

BW 70kg
2min Rest btw attempts
DL
100kg 3
120kg 2
130kg 2
140kg 1 Alternate Grip
150kg 1 AG
155kg F
150kg F
BP Wide Grip
70kg 3
75kg 2
80kg 1 (2 finger assist),1,1
85kg 1

Squat
60kg 3
70kg 2
80kg 2
85kg 1
90kg 1
95kg 1
100kg 1 (2 finger assit)

Nice job Emmie. Keep it up!! :)

bwt 237
39 yo

squat 135-135-135-145-145-145
dl 145-185-205-225-255-275
bench 155-165-175-185-185-185

2m run 19:02

All weights in kgs
Squat - 60, 70, 80,80,80,80
DL - 60,70,75,75,75,75
BP - 50,70,80,90,90,90,90

M 58yr 81kg

DL 100-130-140-160-(F170)-160-160kg
BP 70-80-90-100-105-110-115kg
BS 100-110-120-130-(F135)-125-125kg

DL 100-120-130-140-150

BP 80-90-100-110-115

BS 100-110-120-125-130

Bw 170
DL:155,185, 205, 225,245,265 (new PR)
Bench: 135, 155, 185, 195 (stopped because shoulders tired from thrusters several days ago)
Squat:155,185, 205, 225,245,265 (new PR) This wait felt easy, I need to go up significantly next time.

Great workout!

tale of woe had high hopes for this one
deads 170-205-235-265 (failed due to poor start onlift and consequent back injury)hoped for PR >280
bench 125-145-155-165-175 (best performance in years due to ongoing shoulder problems)
front squats (couldn't back squat due to too much LBP) 95-105-115-120-130-140 (w/ belt)
will get this one next time

26yo 200lbs

.25 mile jog CFWUx1

dead:315/335/365/385/405(sloppy)/385
bp:225/245/265/275/265/265(no spotter)
bs:225/275/295/315/335(sloppy)/315

could definitely do better

4 weeks post r knee surg
3 rounds:
jump rope 2 min
glutham w 20#ball #20
bwbp 10/9/7
ring pu 10/10/10
95# clean 10/10/10
95# press 7/7/7

47 yr old 200lbs

CFWUx3 [-squats]
only did deadlift because of rib injury.
225/245/265/280/290pr/300pr

almost didn't work-out; spent 4 hours in the 90' heat and humidity doing landscaping.

ratt

"Before enlightenment: chop wood , carry water.
After enlightenment: chop wood carry water."

cfwu x 3
DL- 225, 275, 315, 335, 355, 370
BP- 225, 235, 245, 255, 260, 265
BS- 205, 225, 245, 255, 265, 275

Tommy A. (BW 185#)

DL: 3*315, 2*365, 2*365, 385, 405, 385, 365

BP: 3*245, 2*265, 2*255, 275 (s), 265 (s), 255, 245

BS: 3*275, 2*275, 2*275, 295, 295, 315, 315

JT (BW 160#)

DL: 3* 185, 2* 225, 2*225, 235, 245, 245, 245
BP: 3*185, 2* 195, 2*205, 215, 225 (s), 215, 215
BS: -

Bw 65 kg. All weights in kgs. Squatted first.

SQ 80, 90 ,95,100, 102.5, 105
BP 65, 67.5, 70, 72.5, 75, 77.5 (spotter)
DL 90, 100, 110, 120, 130, 140 (failed)

Deadlift:145,185,205,215
Bench Press:145,165,175,185,195,205
Back Squat:145,185,195,205,215,225

Steve Solano

At the beach with Josh's Sandbags.

Jen:
5x5 Deadlift with Medium
5x10 Bench with Medium
5x10 Back Squat with Medium

Paul
5x5 Deadlight with Medium + Small
5x10 Bench 3.5 with Medium + Small & 1.5 with Medium
5x10 Back Squat with Medium + Small

Bench 115lbs
back squat 145lbs

135,155,155,185,185,185
205,215,220,225,245,255(failed)
135,155,155,155,155,155

cfwux3
deads: 195, 225, 275 the rest of the way
bench: 135,165, 185 x2, 195, 205
squat: 205, 225x3, 245 x2

Deadlift:
3 @ 275
1 @ 315
1 @ 315
2 @ 295 (back was uncomfortable, lowered it..)
6 @ 225

Bench:
3 @ 225 (thinner bar)
2 @ 235 (struggled, had to re-rack, 1 rep + 1 rep)
2 @ 230
1 @ 275 (This was my all time max when I was over 180lbs, 155 currently) Failed
1 @ 235
1 @ 240

Squat:
Modified to front squat, worked with 45 plate and 45+10.

BW= 165

As rd'x:
DL: 185, 185, 195, 205, 215, 225(f)/220
BP: 165, 175, 185, 190, 195, 200
BS: 155, 165, 175, 190, 205, 205

Need to work on DL form. Struggling to get pass the 220 mark.

TB
DL: 255, 275, 285, 295, 300, 300
BP: 205, 225, 235, 235, 245, 250
BS: 300, 300, 285, 300, 255, 255

DK
DL: 255, 275, 285, 295, 300, 300
BP: 185, 205, 225, 235, 255x, 245
BS: 185, 205, 205, 205, 205, 205

DL: 315, 345, 365, 385, 405 (pr), 415 (fail)
BP: 225, 235, 245, 255, 260 (fail), 245
BS: 315, 345, 365, 385, 405, 425 (fail)

Thank you chalk, only way I could have got that DL.

Maj-K
BWT: 227
DL: 275,295,315,365,375(F)365
BP: 235,275,285,295,315(F)295
SQ: 275,295,315,365,385,395, extra rep (405)did not go all the way down no spotter.

Crossfit Liberty
Newt I agree!!!

DL: 3x245,2x265,2x265,1x295,1x295,1x295
BP: 3x225,2x245,2x245,1x255,1x265,1x275
BS: 3x225,2x245,2x245,1x255,1x265,1x275

DL:
236.5 x 3 302.5 x 2 335.5 x 2 346.5 x 1 357.5 x 1 FAIL 346.5 x 1 346.5 x 1
BP:
170.5 x 3 203.5 x 2 214.5 x 2 225.5 x 1 236.5 x 1 FAIL 225.5 x 1 229.9 x 1
BS:
176 x 3 209 x 2 242 x 2 253 x 1 253 x 1 257.4 x 1

DL:
104.5 x 3 127.6 x 2 137.5 x 2 148.5 x 1 159.5 x 1 170.5 x 1
BP:
127.6 x 3 148.5 x 2 170.5 x 2 181.5 x 1 192.5 x 1 196.9 x 1
BS:
110 x 3 132 x 2 143 x 2 154 x 1 165 x 1 165 x 1

BW: 160

DL: 375 BP: 225 BS: 330

BWT 250
too many reps to remeember...
Current PR
DL-505 (1 month ago)
BP-425 (20 years ago)
SQ-? (never did a 1x max)

today
DL-505
BP-405
SQ-475
may be able to get more if i have a spotter. now to run faster!

Age 35/ BW 197
135lb Power Cleans Subb'd
10:41

dl 185,195,200,210,220(f),220(f)
bench 90,100,110,115,120(F),120(f)
b.sq 115,125,135,145,155,155

Out at Heythrop shooting clays, long bow, cross bow, etc etc, no workout but a lot of wine

Warmed up with "Elizabeth". Used light wt. 55lb power cleans and feet assist on the ring dips. Worked the negatives hard.

BW=109
DL=120,130,140,150,160(PR),165(fail)
Bench=65,70,75,80(PR),85,90(fail)
BS=85,95,105,100,100,100--was really worn out on the last 3 back squats so kept it light.

BW = 195
Deadlift; 3x315,2(2x335),3(1x365) -tweaked back on 5th set - bothered me for the rest of the workout
Bench; 3x245,2(2x275),3(1x275)
Back Squat; 3x275,2(2x295),3(1x315)
two factors effecting this workout
1) fought extended fire earlier in the day
2) legs still sore (lactic acid) from previous days workout

D 205, 275, 315, 325f, 325f, 325f
B 165, 185, 205, 215, 225, 235f
S 185, 225, 245, 255, 265, 275

DL-295x3,345x2,355x2,365x1,375x1,385x1
BP-225x3,245x2,265x2,275x1,295x1,305x1
BS-275x3,285x2,295x2,300x1,305x1,310x1

got to gym late and only had 12 minutes, so i skipped DL. no spotter and little rest time, so could not really max.

BP: 245 x 3, 255 x 2s, 265, 265, 265
BS: 245 x 3, 275 x 2s but only made it to parallel, 285 x 1

Only had time to DL.

Got up to 307 (PR)

3 weeks of crossfit. first post.

34 yo
173#

dl:225(3)275(2)275(2)285(1)290(1)300(x)290(1)
bp:225(3)235(2)235(2)240(1)240(1)245(1)
bs:205(3)215(2)215(2)220(1)220(1)225(1)

DL 135x3 155x2 155x2 175x1 175x1 175x1
BP 225x3 245x2 255x2 275x1 300x1 (miss barely)
SQ 135x3 185x2...ran out of time

This is pitiful that I can bench more than 100#'s more than I can deadlift...disgusting.
DG

screwed up 4th set of deadlifts doing 2 reps at 215 and it should have been 1 rep at 220

deadlift 195/205/210/215/225/230
bench 130/140/145/155/160/165 (my bodyweight)
squat 165/175/180/190/195/200

right hip is very sore after the squats will work on strengthing exercises and maybe chiropractor visit.

day behind

DL 275x3 295x2 295x2 back tweaked on the last two.....stopped
BP 205x3 215x2 215x2 225x1 225x1 225x1 wanted to push it but no spotter
BS 205x3 225x2x2x1x1x1 kept light worked on keeping good form

BW 132

(in kg)
DL 60, 65, 70 75, 80, 85(F)
BP 30, 35, 40, 45, 50, 55(F) - no spotter and had to roll it off :(
BS 30, 35, 40, 42.5, 45, 50 - no spotter or safeties, could've got up much higher but tired and didn't dare to

BW 205

Deadlift
3 X 295 lbs
2 X 345 lbs
2 X 365 lbs
1 X 385 lbs
1 X 385 lbs (fail)
1 X 385 lbs (fail)
1 X 365 lbs

Bench Press
3 X 245 lbs
2 X 265 lbs
2 X 295 lbs (fail on 2nd)
1 X 295 lbs
1 X 295 lbs
1 X 295 lbs

Squat (back)
3 X 225 lbs
2 X 275 lbs (didn't go all the way down)
2 X 245 lbs
1 X 275 lbs (fail)
1 X 245 lbs
1 X 245 lbs (fail)
8 X 135 -- practiced touching my butt on the bench and keeping my back straight--the last half inch is where I am failing

Bench: 135,185,225,250,300
Deadlift: 135,225,275,315,345,395
Squat: 135,185,225,250,275

37 yoa
188 lbs

DL 225 x 3, 245 x 2, 245 x 2, 265 x 2, 275 x 2, 295 x 1, 315 x 1, 355 x 1.

BP 175 x 3, 205 x 2, 225 x 2, 225 x 2, 235 x 1, 240 x 1, 240 x 1.

BS 225 x 3, 265 x 2, 265 x 2, 265 x 2, 275 x 1, 285 x 1, 315 x 1.

DL: 135/185/225/275/315/365
BP: 135/165/195/225/245/265(f)
BS: 135/175/215/255/295/315(f)

DL - 205x3; 255x2; 275x2; 295x1; 305x1; 325x1
BP - 205x3; 225x2; 225x2; 245x1; 255x1; 205x5; 135x10
SQ - 205x3; 225x2; 255x2; 275x1; 285x1; 290x1

Under the "better late than never" file
DL 335-275-275-325-345-365
BP 189-205-225-245-265PR?-245
BS 225(bad form; good form for the rest)-185-205-235-255-275F-255

Thanks Coach/Lauren.

Seems that one cannot do anything near their max effort bench or squat after their max effort deadlift, I petered out quickly with this one:
DL 3x250-2x285-2-300-1x305 failed-1x275-1x275-1x275
Bench press 3x155-2x175-2x195-1x200 failed-1x175-1x175-1x175
Back Squat 3x135-2x145-2x155-1x165-1x175-1x185
Then did 100 jumping dips & 100 body rows

Did 2 days late due to being out of country.
DL 225x3,275x2,295x2,315x1,315 fail,315x1,225x1
BP 205x3,225x2, 225x2, 235x1, 235x1, 235 fail.
BS 225x3, 225x2, 225x2, 225x1, 225x1, 225x1. Back hurt and left leg hurt. Think I may have a miniscus tear.

BW 160#

Deadlift:
3x 225#
2x 275#
2x 295#
2x 315#
3x (1x 325#)
Bench:
3x 185#
2x 195#
2x 205#
2x 210#
3x (1x 215#)
Back Squat:
3x 185#
2x 205#
2x 225#
2x 225#
1x 235#
2x (1x 245#)

DL 3x225,2x245,2x255,265,275,285
BP 3x185,1x195,2x195,195,205,225f
BSquat 4x135,3x145,2x155,175,185,185

DL 185x3,205x2,225x2,245,250x2,250x2(all the weight I have)
BP 185x3,195x2,205x2,210,210,215
SQ 185x3,205x2 form felt very weak, stopped and did 3 sets of 135x5 a2a, concentrating on form

One word: Ugh!

BW 189
Dead: 195x3/225x2/225x2/315/315/325-F/325
Bench: 275x3/295x2/295x2/315/315-f/295/305
BS: 195x3/215x2/225x2/245/265/275

Okay, this was seriously like the first time I've done a heavy deadlift since high school football...18 years ago.

4 mi. run - Highline Canal 32'42"

3 2 2 1 1 1
DL 185 205 225 235 245 255
BP 155 160 165 170 175 180
BS 135 145 155 160 165 170

Accidentally did squats first:

Squats: 225, 245, 275, 295, 315, 335
Bench: 225, 245, 255, 265, 275, 285 (225 x 5)
Deads: 225, 275, 295, 315, 335

All felt pretty strong. Could have used a spotter or a cage. Had to cut deads short...ran out of time and skin. Had to work bench in with others to make time...

DL:225,275,295,305,315,315
BP:225,245,245,255,275,295
BS:165,215,235,245,265,285

DL:275,295,305,315,315,315
BP:225,245,245,255,265,275
BS:165,215,235,245,265,285

Age 34, BW 174
Deadlift 3-2-2-1-1-1 reps
Bench press 3-2-2-1-1-1 reps
Back Squat 3-2-2-1-1-1 reps

DL:135,145,155,165,175,185
BP:135,145,155,165,175,185
BS:135,145,155,165,175,185
Did this on Monday 7/31

Deadlift 3-2-2-1-1-1 reps
Bench press 3-2-2-1-1-1 reps
Back Squat 3-2-2-1-1-1 reps

DL:145,155,155,165,165,165
BP:155,165,165,165,165,175
BS:135,155,155,175,175,175

Went climbing, CF would be same old overdo-injury-out_of_shape cycle.
But looking forward to the day when I can do CF after a day of climbing, I know it is coming.

BW 201
44yr
DL 225 275 275 265 265 270
BP 205 225 225 235 235 245
BS 225 225 245 255 265 265

60, bwt 283.
Deadlift:405,425,,435,445,455,460
Bench Pres :205,225,245,255,265,275
Back Squats: 225,245,265,275,285,300.

The Bench and Back Squats were not at max--in fact, easy. Must start higher next time.

DL: 3x225, 2x255, 2x275, 1x285,295,225 (reduced wt. since form was failing/low back sore)
BP: 2x205, 2x215, 2x225, 1x245,255,225 (reduced wt. since rt. shoulder sore/chest tight)
BS: 3x185, 2x195, 2x205, 1x225,235,245 (all deep!)

This was brutal after "Candy" the day before. My mind wanted to go heavier, but my body wanted none of it!

DL - 3x275, 2x315, 2x315, 325x1, 335x1, 345x1
DB BP - 70x3, 75x2, 75x2, 80x2, 90x2, 100x2
BS - 225x3, 245x2, 265x2, 275x1, 285x1, 295x1

anytime i do BP i end up not being able to do anything with my right shoulder for a couple of days afterwards. it feels far better with the DBs. i'll stick to those from now on.

Deadlift - 115/125/135/145/155/160
Bench Press - 75/85/95/105/115/115
Back Squat - 95/105/115/125/135/135

BW:198
Age:40

Deadlift 3-2-2-1-1-1 reps 225,245,265,285,305,315
Bench press 3-2-2-1-1-1 reps (incline) 205,225,245,265,285,305
Back Squat 3-2-2-1-1-1 reps (A2A) 225,245,265,285,285,285

Major improvements in the areas of Squats and Deadlifts. All of these are personal best.

Misread the WOD. Instead of doing 3-2-2-1-1-1, I did 3-2-2-2-2-1-1-1-1.

Dealift- 135, 155, 165, 175, 185, 195, 200, 200, 205.
Back Squat- 135, 155, 175, 195, 215, 225, 235, 225, 255.
Banch Press- 135, 145, 155, 165, 175, 185, 195, 205, 205.

only have 310 lbs

bw 215, age 44

deadlift: 310 x4,3,3,3,2,1
bench: 265x3,275x2,280x2,290x1,300x1,310x1
squat: 265x3, 280x2, 300x2, 310x1,1,1

nothing like outgrowing your weight set. need to get some more plates.

Had to do by myself today, that's not much fun and was in a hurry so modified a bit.

deadlift: 105 x 10, 125 x 5, 135 x 5
squats: 65 x 10, 75 x 5, 85 x 5
bench: 65 x 20, 75 x 10

Camp Liberty, Iraq

BW 173 CFWUx3 (15 reps)
DL 3-2-2-275#, 1-285#, 1-1-295#
BP 3-2-2-185#, 1-1-1-190# No spotter
Back Squat 3-155#, 2-165#, 2-175#, 1-1-185#

Pullups 5-5-5-7-8-6=36 Total

dl 245,275,315,335,350(f),335
bp 185,205,225,245,255(w/help),245
bs 185,225,245,265,275(f),135*8

hiked mt. washington on saturday, did "candy" yesterday, legs were shot, chest felt tired, should have gotten 255 without help.

Catching Up,
CFWU x 3 rds
DL 225x3, 245x2, 255x2, 265, 275, 285
BP 135x3, 145x2, 155x2, 165, 170, 170
BS 135x3, 155x2, 175x2, 185, 205, 210

DL BP BS
3 - 185 115 185
2 - 205 135 205
2 - 225 155 225
1 - 245 175 235
1 - 265 185 245
1 - 285 195 265

Left a little on the table with benchpress.

BW 158
As Rx'd

Deadlifts
255 x 3
275 x 2
295 x 2
305 x 1 (previous PR)
315 x missed
315 x missed

Bench Press
165 X 3
175 x 2
185 x 2
195 x 1 (PR!)
200 x missed
200 x missed

Back Squats
205 x 3
245 x 2
265 x 2
275 x 1
285 x missed (not sure what my previous max is)

Long hard workout. I want to increase these loads. Keep it coming!

BW=165

BS: 205/225/235/245/255/275
BP: 135/155/165/175/185/185
DL: 225/245/255/275/295/305

DL: 225-295-315-335-365-370
BP: 135-185-205-225-245-265
BS: 225-245-265-285-315-325

DL: 275,315,315,345,345,355(fail),225
BP: 155,160,160,165,170,175 (PR)
BS: 165,175,180,185,190,195
BW = 165
Bench never my strong suit. Worked on depth & form for squats. Used my new equipment, woohoo!

bw-199

wu
10 front squats @ 45#
10 back squats @ 115#
10 deads @ 115#
10 pushups
10 bench @ 135#

wod
Deads
3x225- 2x245- 2x265- 1x285- 1x305- 1x325(new pr)

Bench
3x185- 2x195- 2x205- 1x215- 1x225(new pr)- 1x225

Squats
3x205- 2x205- 2x215(new pr)- 1x225- 1x235- 1x235

I got 3 new personal records today. Most proud of the dead lift since I've missed 325 last few attempts. Maybe could have handled 5 or 10 more pounds on the bench and squat if I had a spotter, but then maybe the spotter would have been doing curls with the bar off my chest. Don't know for sure.

MC

DL: 205/225/240/255/275/300(Grip almost failed)
BP: 175/185/195/200/210f
SQ: 115/165/185(failed 2nd rep)/185/190/195f

DL: 95,95,95 - 105,105 - 110,110 - 115 - 125 - 130
BP: 55,55,55 - 65,65 - 70,70 - 75 - 80 - 80
SQ: 65,65,65 - 95,95 - 100 - 100 - 100

Easy on the squats, recovered from pulled quad 2 weeks ago. DL could've been higher.

Deadlift:
3x275
2x295
1x315
1x315
1x315

Bench:
3x225
2x275
1x295
1x305
1x315

Squat:
3x315
2x355
1x385 (failed & crashed into rack hard)

DL
275, 285, 290, 295, 300, 305

BP
205, 210, 210, 225, 225, 225

BS
185, 195, 195, 205, 210, 225 (Failure)

Looooved this workout!

DL: 115-125-135-145-155-155
BP: 75-85-95-105-110-110
BS: 85-115-115-120-125-130

All PRs at the end!

I like this one....

DL

185 x 3
195 x 2
205 x 2
215 x 1
225 x 1
235 x 1

BP & BS (no belt)

155 x 3
165 x 2
175 x 2
185 x 1
205 x 1
205 x 1

bw 170

DL
3x245
2x290
2x300
1x335
1x345
1x355

BP (With dumbells)
3x140
2x160
2x170
1x180
1x190
1x190

Had to run home and didn't have time to squat

Age 42
BW 165

CFWU x 2 (minus squats)

DL:
3x185
2x235
2x235
1x255
1x275
1x305 (PR)

BP:
3x155
2x175
2x185
1x205
1x205
1x205 (PR)

BS:
3x185
2x205
2x225
1x235
1x255
1x275

CFWU X 2

DL: 225, 245, 245, 265, 275 (PR), 245
BP: 205, 225, 225, 245, 265 (PR), 225
BS: 225, 245, 245, 245, 265, 275 (PR)

20 Knee's to elbows in lieu of Deads
175# for all Bench Press
155# for all back-squats

=========

dl- 3x95, 2x115, 2x 135, 145, 155,155
bp- 3x65, 2x75,2x85, 95,105,115
bs- 3x95, 2x115,2x135, 145,155,155

bw 191
age 28

AM 9km run 47:00 ich
PM WOD as Rx'd
DL 185-235-285-305-335-355 (PR)
BP 205-225-235(f)-225-235(f) done for that one...
BS 185-205-225-245(Not deep)245-255-265(f)

completed after 8/1 c&j wod.
all weights in kg

dl: 55-60-65-70-75-80
bp: 40-45-50-55-57.5-60
bs: 55-60-65-70-60-60

form on bs started to slide at 70kg...probably tired. backed off to 60kg & focused on form.

D: 255/305/325/335/345/350F
B: 170/175/175/180F/170/170
S: 170/175/180/185/190/195

No gear for back squats, so did bottom-up front squats off sawhorses.

DL:
3x95
2x135
2x135
1x165
1x185
1x185

BP:
3x155
2x165
2x175
1x185
1x185
1x185

BS:
3x115
2x135
2x135
1x155
1x175
1x185

* needed slight spot on last BP
* last BS was weak. not parallel

Did this on 8/1

first day back in a long while:
Deads - maxed out at 365
bench - maxed out at 185
squat - 225

really sucked today, but glad to be back....

thanks!

Did not DL but did squat and bp as rx'd
squat maxed out @ 325
BP maxed out @ 265 could have gone at least 20lbs heavier
Then rolled for over an hour

Deadlift 225/275/275/315/315/315
Bench 205/225/235/250/260/270(failed)
Squat 185/205/205/225/225/225

Almost got the 270 bench up. I was really
tired when it came time to squate.

deadlift 10x135 warmup/225/275/275/295/295/300pb
bench dumbells 10x45 warmup/75/80/80/85/90/90
squat 10x135 warmup/185/225/225/245/245/245/

Really felt strong on the deadlifts
Used dumbells for BP, no spotter
squats getting better after torn achilles tendon surgery.

Dead: 185x3,225x2,235x2,275x1,285x1,290x1
Bench: 155x3,175x2,185x2,195x1,205x1,210x1(too much spotter to count)
Squat: 155x3,175x2,185x2,195x1,205x1(form got dangerous for lower back, so stopped here)

DL 225-245-275-295-315-365 pr
BP 185-195-205-215-225-225
BS 225-245-255-265-265-275

CFWUx3
225-275-285-295-305-310
155-165-175-185-195(f)-195(f)
185-205-225-235-245-250

deadlift 185 235 245 255 265 275
bench no spotter, used db, trouble with clean, so did 2x55 x 5 x 3
no rack, spotter, knowledge, or experience, did front squats 115 x 10 x 3

cfwu
dead 135-205-255-275-295-stop

28, 155#
WUx3
DL 115-135-145-155-165-175
BP 105-125-135-140-145-150
BS 165-175-175-175-175-165 (faded)

Dead
M – 115, 125, 135 off floor-no go. Moved to lifting off step platforms (closer to floor, harder) 115/, 125, 125, 125, 125
D – 195, 205, 205, 205, 205, 205 – focus of form – legs and upper together as one.

Bench
M – 105, 105, 115, 115
D – 245, 275, 275, 280

Squat
M – 75/3 – had to leave: time/work meeting
D – 175/3 – good, lo form. Out of time, client.

deadlift and squat light because knee soreness
bench- 185,205,215,225,235,245,255 (fail)

Deadlift:

3 x 50
2 x 60
2 x 70
1 x 80
1 x 80
1 x 85
1 x 85

Bench press:
3 x 40
2 x 45
2 x 47.5
1 x 50
1 x 55 (fail)
1 x 55 (fail)
1 x 52.5 (fail)

Back Squat:
3 x 40
2 x 50
2 x 60
1 x 70
1 x 70
1 x 70

Hello everyone!

This was done over a couple o days as have been falling behind and trying to catch up finished on 05/08.

Weight in KG

Deadlifts
80x3
90x2
95x2
100x1
105x1
110x1(fail)

Bench Press
80x3
90x2
95x2
100x1
105x1
110x1(fail)

Back Squats
70x3
80x2
90x2
100x1
110x1(bad form)
110x1 (again bad form :()

London Crossfitter!