August 22, 2006

Tuesday 060822

Deadlift 3-2-2-2-1-1-1-1-1 reps

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San Diego CrossFit Weekend Warriors Summer Challenge

Posted by lauren at August 22, 2006 7:39 PM
Comments

WOW! That crew has really grown! Nice work Krista!

Comment #1 - Posted by: Murph at August 21, 2006 7:56 PM

Being new to the Cross Fit routine, what weight do I use for this WOD. Do I use my max weight?

Comment #2 - Posted by: Reno at August 21, 2006 7:59 PM

whats a good shoe for deadlift and other heavy lift training days? I wear running shoes for all crossfit workouts but sometimes wonder if they're the right choice. any thoughts?

Comment #3 - Posted by: K.B. at August 21, 2006 8:02 PM

Comment#2

I have been doing Crossfit for over four months and just now feel comfortable doing these heavy lifts. My advice is to start out with a weight you can easily do 10 to 15 reps. Work up to a weight you can only do 3 reps and go from there. Whatever you do, DON'T roll off the couch and do a 225lb deadlift. I like to think of the WOD as the "core" of a workout with a warmup before and some isolated exercises after. Unless its a WOD that kicks my a$$, at which point I'm lucky to pull myself off the floor.

Comment #4 - Posted by: Don King at August 21, 2006 8:16 PM

K.B.,
There are many threads on shoes. Go to the main page and do a site search for "shoes".

Reno,
Most folk work up to their max. Example, if your max is 315, your poundages for this rep scheme might look like: 225,245,265,275,295,305,315,305,295. Mind you, that's an example. You'll see some PR attempts with "(fail)" after it. Some folks get just below their max and do all five singles at that weight. In this example you might do all five singles at 305. IMO, there are two ways to look at this. One, you can go for a PR. The other is not go for a PR but go for a higher total workload. There's something to be said for both avenues.

Comment #5 - Posted by: John Seiler at August 21, 2006 8:19 PM

Don's got a great point. My example assumes you have experience with this lift. Thanks Don.

Comment #6 - Posted by: John Seiler at August 21, 2006 8:21 PM

#2 KB -- there are a pair of size 9/10 squat shoes on eBay (along with a nice powerlifting belt) right now (going for $20) that you might be interested in if you're going heavy (x > 500lbs). Otherwise, anything with a flat sole that doesn't compress and doesn't roll your ankle should be okay.

Running shoes are dangerous because the thick foam can roll out from underfoot if you're unlucky, and then you're either going to lose the lift, break an ankle, or both. I'd rather go barefoot than DL in running shoes, but that's just my opinion

Doing this WOD on Wednesday, shooting for 400#.

Comment #7 - Posted by: Tim (Jr.) at August 21, 2006 8:24 PM

John and Tim,
thanks for info and your right, I went to message board , then into "equipment" and there has been a lot of discussion on shoes

Comment #8 - Posted by: K.B. at August 21, 2006 8:33 PM

I see that playground and it makes me wish I was in san diego.

Jason C Brown and I both agree that there is a conspiracy against playgrounds and pull up bars in the states!!

Comment #9 - Posted by: zach at August 21, 2006 8:54 PM

Regarding shoes: Converse All Stars....

Comment #10 - Posted by: BoogerBoy at August 21, 2006 8:59 PM

I'm shooting for one more pound than Sam L... let's say 366 or so.

Comment #11 - Posted by: Maximus at August 21, 2006 9:21 PM

I searched the archives, but can't find any gouge on the [non-]utility of a diamond deadlift bar for this kind of WOD. For some reason, my better instincts are telling me it's a strict no-go, but I thought I'd check w/ teh internets to see if I can get some semi-official knowledge dropped on me.

Comment #12 - Posted by: Ed Stark at August 21, 2006 9:31 PM

I need more weight. I have a 300 pound weight set and I can already do that for 3 reps. I'll probably just do 5 singles at 300 or 9 sets of 3.

Comment #13 - Posted by: Josh Brehm at August 21, 2006 9:33 PM

I LOVE CROSSFIT!!

Comment #14 - Posted by: Bryan Wagner at August 21, 2006 9:49 PM

Wow Krista what a great turnout. Your doing a great job!

Comment #15 - Posted by: Jenika at August 21, 2006 9:59 PM

Deadlift day is the best day!!!

Time for some new PR's!!!!

Comment #16 - Posted by: donkadoo at August 21, 2006 9:59 PM

I have a quick question im new to CROSSFIT and I was wondering after I warm up and do the WOD should I do anything else?

Comment #17 - Posted by: BadSeed at August 22, 2006 12:01 AM

I spent today focusing on form so my numbers are down a little. I'm really trying to keep the chest out and the lower back curved correctly.

BWT = 70kg

3@60kg/2@70/2@70/2@75/1@80/1@85/1@90/1@95/1@100

#17 - BadSeed, do the CrossFit warm-up (CFWU) then the WOD. If you really need to do something else it's up to you but be careful you don't over-train. As you are new to CF, I suggest sticking to the WODs alone for a while.

Comment #18 - Posted by: Adam (CrossFit Victoria) at August 22, 2006 3:37 AM

Worked on my technique. Making progress.

40kg x 3
60kg x 2
60kg x 2
60kg x 2
80kg x 1
80kg x 1
80kg x 1
80kg x 1
80kg x 1

Comment #19 - Posted by: mrjling at August 22, 2006 3:45 AM

oops...
BW 67kg

Comment #20 - Posted by: mrjling at August 22, 2006 3:48 AM

As a newbie to Crossfit, anyone have any suggestions as to how much weight to start out with on the dead lifts for today's WOD.

BW 145lbs

Comment #21 - Posted by: Christine at August 22, 2006 4:06 AM

BW: 170
315x3
335x2
365x2
365x2
385x1
405x1
385x1
385x1
385x1

Comment #22 - Posted by: Breck at August 22, 2006 4:16 AM

What is the crossfit warm-up? Where can I find some info (or even a video) on it? Thanks.

Comment #23 - Posted by: dragoon at August 22, 2006 4:31 AM

BW: 179
Age: 29

265*3, 275*2, 285*2, 295*2, 305, 310, 315(p.r.), 315, 320(fail.. barely got weights off ground)

Straps on everything past first set, but couldn't even pull 265 w/o straps last time, so grip strength still improving and so is p.r.

Peace.

Comment #24 - Posted by: Johnnylove at August 22, 2006 4:43 AM

225x3
315x2, 315x2, 315x2
405
455
475 (f)
455 (f)
455
Had to run and grab some foot powder to use for chalk

Comment #25 - Posted by: MurphIZ at August 22, 2006 4:48 AM

135x3
185x2
225x2
275x2
315
335
355
375
385 (hands were slipping so I did not get to pause at top - would have been PR)
I need to bring chalk.

Comment #26 - Posted by: Rob S at August 22, 2006 4:56 AM

32 yom, 5'7" 155# (should be < 150)

132 x 3, 176 x 2, 220 x 2
231
242
253
264
275
286
Then did 302.5 just to get back in the 3's

Still far from an all time PR, but I haven't squatted or deadlifted more than 225# in the last 8 years, so I'm fairly happy. I'll get double bodyweight next time.

Comment #27 - Posted by: missile at August 22, 2006 4:59 AM

oops, shoulda been 231 x 2

Comment #28 - Posted by: missile at August 22, 2006 5:00 AM

Does it matter if I use a triangle bar for the Dead lifts?

Comment #29 - Posted by: Brandon at August 22, 2006 5:03 AM

BW 165 lbs (-5 in last month)
60 kg x3, 70x2, 80x2, 90x2, 100x1, 110x1, 115X, 100x1

Comment #30 - Posted by: Dan MacD at August 22, 2006 5:14 AM

Is there any substitution for deadlifts?

My 'home gym' consists of power rings, pullup bars, parallets, a heavy bag, an ab wheel and a bunch of ankle weights... and my C2 model D rower.

Is there anything even remotely close? I know I'm asking alot ;-)

Comment #31 - Posted by: Michael Leach at August 22, 2006 5:32 AM

#23 See the FAQ for all your needs:

http://www.crossfit.com/cf-info/faq.html

Comment #32 - Posted by: MCC at August 22, 2006 5:33 AM

#23, go to FAQ for CFWU Details

My 4th week with Crossfit, BWT: 165, Age: 44

Many thanks to the various technique videos and columns resently on the lifts. These have helped me significantly. Although my PR today is not a big number by crossfit standards, it's more than a 20% increase in my max since the first WOD I did deadlifts!

CFWU x3 + Hanging Leg Lifts to address a weakness I'd like to correct.

165 x 3
175 x 2
185 x 2
190 x 2
195 x 1
200 x 1
205 x 1
210 x 1
215 x 1

Comment #33 - Posted by: John McGhee at August 22, 2006 5:38 AM

100kg x 3
130kg x 2
140kg x 2
150kg x 2
160kg x 1
170kg F
165kg x 1
160kg x 1
160kg x 1
160kg x 1

Disappointed only 5kg better than last ME deadlift sets. Need some bigger hands!

M 84kg 58yr

Comment #34 - Posted by: John Rippon, NZ at August 22, 2006 5:59 AM

This is my first time on the site. How much rest between sets? For the first set of 3...is that a 3 Rm?
thanks
jl

Comment #35 - Posted by: Jl at August 22, 2006 6:00 AM

Ran 3 miles
3x135
2x185
2x185
2x205
1x225
1x225
1x225
1x225
1x225

Comment #36 - Posted by: jayl at August 22, 2006 6:01 AM

wu: 3 rds.
ring pullups
ring dips (mini band assist)
32kg slingshot x10rl
32kg figure 8 x5rl

32+24kg SLDL (mini & light bands added):3/3,9x2/2
200m jog between sets

Comment #37 - Posted by: Jay at August 22, 2006 6:15 AM

Mod WU
3 x 135
2 x 155
2 x 175
2 x 185
195/205/205f/205/215
.5 GAG

Comment #38 - Posted by: sgt feather at August 22, 2006 6:17 AM

185lbs.

CFWUx3

225x3
275x2
315x2
365x2
385x1
405x1
405x1
415x1
415x1

Comment #39 - Posted by: Tim at August 22, 2006 6:32 AM

Dead lift
bwt166@5'9" 32 yo
warm up 243lbs.
3-287 lbs.
2-331
2-331
2-331
1-353
1-353
1-353
1-353 failed 331 lbs. successful
1-331
Total time approximately 35 minutes.

Comment #40 - Posted by: Kevin A. at August 22, 2006 6:35 AM

3 x 165
2 x 185
2 x 185
2 x 185
1 x 205
1 x 205
1 x 205
1 x 255
1 x 255

usual story, ran out of plates so I staggered building up to using them all...

Comment #41 - Posted by: tedw at August 22, 2006 6:45 AM

Ran out of plates so I did sets of 3 the whole time

45
65
65
85
ad nauseum

Still waiting for my bumpers from York...hopefully next week!

bwt 174

Comment #42 - Posted by: SFC at August 22, 2006 6:51 AM

Worked up to 325lbs. (315 old PR)

135
225
275
295
305
315
325
225x5

The last ME deadlift WOD I used the alternated grip. New PR today using only hook grip. No chalk in NYSC so I used thin white towels to keep my sweaty fingers from slipping.

Getting back to the back extension-situp deficiency, has anyone ever heard of a ME situp? We do ME deadlifts, but no ME situps. There is a demonstrated deficiency in endurance between the 2 excercises, but I'm curious. I realize the dead lift activates many more muscles than the lower back flexor(?) but still...

Comment #43 - Posted by: Brett_nyc at August 22, 2006 6:51 AM

3x225
2x255
2x275
2x295
1x315
1x325
1x335
1x340
1x345

Comment #44 - Posted by: Phil Sarris at August 22, 2006 6:59 AM

BW-175 age-34

255,275,275,275,345(tied PR),325,325,295,295

Comment #45 - Posted by: Delaney at August 22, 2006 7:03 AM

bw 185
cfwu x1
205x3
265x2x3
295x1x5
cfwu x1 (25 pullups, 25 dips)

Comment #46 - Posted by: jpf at August 22, 2006 7:03 AM

bwt 175 22 yoa
CFWU x 2
185x3
205x3 (zoned out and just kept going)
225x2
245x2
255x1
265x1
265x1
265x1 failure (bar rolled out of my hands)
245x1

do most people wear gloves or do I just need to work on my grip? I kept feeling like the bar was rolling out of my hands even though my back and legs could handle the lift, and it finally did. Made quite a loud noise when it did and the gym didn't appreciate it. Any advice is much appreciated

Comment #47 - Posted by: Latham at August 22, 2006 7:06 AM

bw 165

135x3
225x2x3
315x1
405x1
470x1 (fail)
455x1
455x1(fail)

horrible performance....heart just wasn't in it

Comment #48 - Posted by: paulw at August 22, 2006 7:06 AM

Crossfit Rules!!!!

Comment #49 - Posted by: Korean Blues at August 22, 2006 7:07 AM

cfwux3
3x135
3x175
2x195
2x205
2x215
1x225
1x215
1x205
1x195
1x195

Comment #50 - Posted by: r.parker at August 22, 2006 7:07 AM

As RX'D
5'8 180 lbs

All sumo
3x405
2x455
2x455
2x455
1x495
1x505
1x515
1x520 (did pull it all the way up, I just paused above the knees for a moment. I don't know if that counts in the Cross Fit world, I know it doesn't in a power meet.)
1x515

FYI-I did warm up with 135, 225, 315 and 365 before starting the rx'd sets and reps. The question was asked above on footware. I deadlift barefooted, it's the best plus you are that much closer to the ground. (Cost- $0)

Ryan

Comment #51 - Posted by: RTC at August 22, 2006 7:09 AM

Latham

Reverse your grip. One palm in one palm out. Work on the spaces in the bar so it is balanced evenly when holding. Always work on grip. Third most important function in exercise. Those are impressive numbers. Keep it up and your poundage will take off.

Good name, I have son named Lathan.

Ryan

Comment #52 - Posted by: RTC at August 22, 2006 7:15 AM

CFWU, WOD as rx'd, 135-185-225-275-315-315-315-275-275lb, 10 handstand holds to finish...

Comment #53 - Posted by: charlie at August 22, 2006 7:24 AM

3@115/2@125/2@125/2@135/1@135/1@145/1@155/1@165/1@165

first time doing deadlifts, so I had to find a weight I was comfortable with. I'm looking forward to doig this workout again.

Comment #54 - Posted by: EHR at August 22, 2006 7:54 AM

First confident attempt at deadlift since I hurt my back on the first pull late June. Got to 260# and stayed there for last double and the singles.

Comment #55 - Posted by: wip at August 22, 2006 8:04 AM

DL 3x135, 2x(185,205,215), 1x(235,235,225,205)
10x(situp, backext, dip, pullup, pushup, 80# goblet squat, MU-80#)
DL 10# better than previous
40yrs, 208#, 48th WOD

Comment #56 - Posted by: James N - Phx, AZ at August 22, 2006 8:06 AM

#12 & #29,
A straight bar is preferred if you are injury free. The deadlift/trap bars are a good choice if you have pre-existing back problems. The bar allows your torso to stay more upright and puts more focus on the hips and legs. It's also a great squat sub if you have back problems. If you are healthy, the straight bar forces more back involvement. That's what we're looking for today; posterior chain development.

#21,
The exact weight you should start with cannot be answered without knowing your specifics. Use a weight with which you can maintain proper form. Since you are new, START LIGHT (maybe just the bar) and work your way up. Do not try to max out today. Rather, work on learning the movement and acclimating your body to this type of work.

Comment #57 - Posted by: John Seiler at August 22, 2006 8:12 AM

52, 47--I read that underhand grips and mixed grips (on the underhand side) can cause tendon injuries or lead to a rupture of the muscle because it shortest your bicep muscle and increases the load. The heavier the weight and the less flexible your elbows, the higher the risk.

Why not a hook grip? It hurts your thumbs but you can wrap medical tape around them and then it's not as bad. Plus I bet it doesn't hurt as bad as tendon injuries. Tendon injuries suck.

Comment #58 - Posted by: treelizard at August 22, 2006 8:17 AM

Age 43
BW158

PR 275

121
198
etc to
262
Tried 286 - actually got it to move this time, which is an improvement, but f x 2
so 198 x 3 to round off. Pleased, actually. Reckon I'll get 286 in next few months, 316 in maybe a year

Comment #59 - Posted by: Nick.K at August 22, 2006 8:24 AM

WU 1/2 mi. walk on treadmill and stretch
WU 135# DL x 10
WOD
185/225/225/245/275/275/275/275/275
Good form on all lifts

Comment #60 - Posted by: TJ at August 22, 2006 8:32 AM

lil pipe-205x3, 225x2, 245x2, 255x2, 265x1, 275x1(pr), 285x1(f), 280x1(f), 265x1

sam(first WOD and first time deadlifting)-95x3, 125x2, 155x2, 165x2, 175x1, 185x1, 195x1, 200x1, 205x1(PR)

Comment #61 - Posted by: PIPER at August 22, 2006 8:37 AM

Ahmik & Krista,

Wish I could of been there for the festivities. I'm sure it was a great time, and it was for a very good cause. Who won the "Fran" comp? Keep up the kick ass work Doc.

Delaney- Nice lifting bro!

Comment #62 - Posted by: DJ at August 22, 2006 8:39 AM

Attention Computer Savvy Crossfitters!

Sometime in the last several months I remember seeing a helpful excel spreadsheet that listed every exercise and named wod that we could use to track times and personal records. It was created by one of the kind and benevolent crossfitters here on the board. Just asking if it can be reposted here for general consumption. If not, I'll do my best to create one and post it at a later date for all to use. Thanks for any help.

MC

Comment #63 - Posted by: MCORRY at August 22, 2006 8:49 AM

Treelizard, #58,
With all due respect to Lincoln, Greg, et al, I must disagree. There are countless lifters with deads FAR higher than you see on this board who have used an alternate grip for years without incident. What's more, how would you grasp many real life objects and deadlift them without using an underhand grip? IMO, if you've never done a deadlift without alternating your grip, you're setting yourself up for failure when you might need success the most.

Comment #64 - Posted by: John Seiler at August 22, 2006 8:50 AM

3-135,2-155,2-175,2-195
1-205,1-215,1-220(PR),225(fx3)

Comment #65 - Posted by: Sue Ady at August 22, 2006 8:52 AM

big pipe, bw about 170: 225x3, 275x2, 295x2, 315x2, 335x1, 345(f), 315x1, 315(f)...form improving after switched to narrower stance, hook grip and beltless, hopefully hit some pr's next time

Comment #66 - Posted by: piper at August 22, 2006 8:56 AM

185, 205, 225, 235, 255, 275, 285, 305 (PR), 305

Comment #67 - Posted by: Todd at August 22, 2006 9:16 AM

bw 90 kg
5x70
3x90-110-130
1x150-160-170-180F-180(sumo)
extra: handstand and jack-knife practice
I failed the 180 not because I cold not lift it, but because I was afraid to hurt my lower-back. I gues I need more technique practise doing (heavy) deadlifts.
Any comment on this?
Happy lifting, Johan

Comment #68 - Posted by: Johan Nederhof at August 22, 2006 9:24 AM

#63 MCCORRY-if you can wait til tonight, I'll get it put up on the FAQ. If you can't wait, email me and I'll shoot it to you. I believe it was courtesy of Ryan Atkins, but due to old age and CRS, I can't guarantee that.

Comment #69 - Posted by: Lynne Pitts at August 22, 2006 9:24 AM

to all of you guys that are saying to ramp up to your max, I don't think that's the point of this workout. You should be warm enough after the cfwu. I am under the impression that this should be done at max effort for the # of reps every set. Am I wrong?

I use G-units for deadlifts, theyre flat and hard... and they allow me to put max weight on my heels without worrying about rolling an ankle.

Comment #70 - Posted by: g at August 22, 2006 9:27 AM

John 64: I actually know several people who have gotten tendon injuries from incorrect DL grip--one who's reading this, maybe he'll write about his experience.

Comment #71 - Posted by: treelizard at August 22, 2006 9:37 AM

WOD fits perfectly into workout plan already

Black box day
Deadlift 5x5
SS Bench/Cleans 5x5

Comment #72 - Posted by: Mike OD at August 22, 2006 9:40 AM

Pitching in on the tendon injuries, anything can cause injury if you are not doing proper stretching and recovery. If your biceps are tight then doing pullups could cause injury...it's not the exercise that's dangerous, it's the condition of the person attempting the exercise. As for the deadlift if you are not using your lats to help hold and pull the weight up...then excess force will go to your bicep. Smaller muscle..excess force....sounds like form issues. Master the form and reduce injuries. Just my $0.02.

Comment #73 - Posted by: Mike at August 22, 2006 9:47 AM

Smithy(195lbs) and Ryan(185lbs):
3x225,2x245,2x265,2x285,305,325(PR),345,355,360

Skipper(185lbs):
3x225,2x245,2x265,2x285(PR),305,325,325,325,325

Good work boys, new PR's all around. I think this is working!

Comment #74 - Posted by: ENTOURAGE_FIRE at August 22, 2006 9:51 AM

MCCORRY # 63
Matt Townsend originally did the sheet for CrossFit PRs.
I modified it a bit and would love to post it here but don't know. If someone could explain how to link it, I'll do it in a heartbeat.
Ian

Comment #75 - Posted by: IanTelAviv at August 22, 2006 9:57 AM

don't know how, that is...

Comment #76 - Posted by: IanTelAviv at August 22, 2006 9:57 AM

cfwux2

Deadlifts:
up to 245
then, 6 sets of 3 reps @ 185

Comment #77 - Posted by: John Messano at August 22, 2006 9:58 AM

CFWU x3 +135x3

WOD
255-275-295-315-335-355-375f-375-385f-315

I think I'm mind screwing myself on DL's. Ever since I got 405 I have not been able to get it again. Let alone struggling to get 385 on occasion. (Or on this occassion 375.) Maybe it's the fact I haven't lifted w/a partner since getting it. Thinking next time I'm going to start heavier and increas by 5's until failure. Probably going to do that swim I missed out on yesterday later.

(Menatl note DJ- Bring chalk next time)

Get some, Go again!

Comment #78 - Posted by: DJ at August 22, 2006 9:59 AM

bwt:153
135 X 3
155 X 2
185 X 2
195 X 2
205 X 1
215 X 1
225 X 1 (pr)
230 X 1 (pr)
235 X 1 (pr)

Comment #79 - Posted by: Mike23 at August 22, 2006 9:59 AM

ht: 6'1"
bwt: 172
26yoa

3x135 (pr)
2x145 (pr)
2x155 (pr)
2x165 (pr)
1x175 (pr)
1x185 (pr)
1x195 (pr)
1x215 (pr)
1x235 (pr)

Broke 8 personal records!
(first time doing dead lifts)

Comment #80 - Posted by: Jose S at August 22, 2006 10:00 AM

general w/u: run to gym, 5 min row and stretches
(BTW, that video of the WOD yesterday helped IMMENSELY with my rowing form)
specific w/u: 8 x 30 kg DL

3 x 50 kg
2 x 70 kg
2 x 100 kg
2 x 100 kg
1 x 120 kg
1 x 125kg
1 x 125 kg (on the way down my back was like, "say what?!?"
1 x 100 kg
1 x 100 kg

cool down: stretches, abs, 15 minute easy row, run home from gym

I have a mea culpa: due to poor form and injuries in the past I did it on the Smith machine. That, and the rack was jammed with teensy men doing 65 pound squats at 45 degrees above parallel...Up until the 125 kg round I was OK, then a massive twinge, now I'm dreading tomorrow morning when my wife's gonna have to put on my socks for me...

Comment #81 - Posted by: IanTelAviv at August 22, 2006 10:06 AM

Lynn Pitts

Thanks for the quick response. I can wait as long as it takes you. I just appreciate the fact that you are listening and doing all the things you do every day. In the meantime, IanTelAviv emailed me a spreadsheet he had gotten from Matt Townsend.

IanTelAviv,

Thanks for the email. That's the crossfit spirit of helping a fellow out.

Ryan Atkins and Matt Townsend,

Thanks for taking the time to create these spreadsheets.

I also made a real basic spreadsheet to keep track of the exercises but like Ian, I have no idea how to attach it. I'd be glad to share if someone would like to get a copy. Send me a note.

MC

Comment #82 - Posted by: MCORRY at August 22, 2006 10:13 AM

Yesterday's WOD, subbed 100 reps 35lb SDHP's

32:56, at Harvey's Fitness Center, Tahoe

skipping DL's, tweaked low back.

Comment #83 - Posted by: mas at August 22, 2006 10:16 AM

or better yet, detail here how to post files?

Comment #84 - Posted by: IanTelAviv at August 22, 2006 10:18 AM

Heaviest lift was 354lbs, was looking for 375. Theres always a next time.

Comment #85 - Posted by: Auty Brooks at August 22, 2006 10:22 AM

finally getting back after plate removed from L collarbone.
20 min run
3x95
2x115
2x115
2x115
1x125
1x125
1x135
1x145

Comment #86 - Posted by: exupNik at August 22, 2006 10:23 AM

#64

I like the way you think. My entire workout program is centered around workable/usable muscles. Good to hear somebody say it.

As far as the grip issue goes I have never had a torn muscle (from the waist up) or tendon from reverse grip. I agree you are putting tremendous strain on the biceps, which are small muscles compared to the muscles that are pulling the weight up. That is where warm up and conditioning come into play. I know that there are exceptions to every rule but having competed for years in power lifting and even in such events as farmers walk... I believe that the stronger the grip the stronger the back, legs, butt, hips, traps, shoulders, you name it.

Ryan

Comment #87 - Posted by: RTC at August 22, 2006 10:24 AM

CFWU X2
Row 2000m
W/U DL 225X3X2
BW 198#
30YO

As RX'd: 245-265-275-285-295-315-325-335-350(PR)

Sans chalk or tape for thumbs - after 295#s had to change from hook grip to alternate hands.

Comment #88 - Posted by: kcs at August 22, 2006 10:30 AM

AMTT west

Monkey Boy: 225x3,245x2,255x2,275x2,285,295,285,275

FurNeck:
185x3,195x2,195x2,205x2,225,225,225,225

What's up Bone?

Comment #89 - Posted by: Steve at August 22, 2006 10:43 AM

245-265-265-275-285-295-305-315(pr)

Better form today.

Comment #90 - Posted by: Jeff A. at August 22, 2006 10:47 AM

Age: 18
BW: 165

3x220 2x230 2x240 2x250 1x260 1x270 1x280 1x290 2x300(f)

Realized that after doing 8 sets of heavy deads, it's not likely that I'll be able to do my max on the 9th set.

Comment #91 - Posted by: Josh Brehm at August 22, 2006 10:47 AM

Did back ext/situp WOD from the other day-19mins.
Deadlift maxed at 185#

Comment #92 - Posted by: mcf at August 22, 2006 11:03 AM

Modified CFWU x 3
10 x air squat
10 x sit-up
10 x back-extension

Deadlift 3-2-2-2-1-1-1-1-1 reps

3 x 95#
2 x 95#
2 x 95#
2 x 95#
1 x 95#

Notes: Been feeling kinda fried for a week or so now. From here on, I'm gonna take the 1/2 week approach every 4th week, with the 12th week completely off. This is my first 1/2 week.

Comment #93 - Posted by: Nicholas Burgett at August 22, 2006 11:06 AM

bw 160

3x 185
2x 205
2x 225
2x 235
1x 245
1x 255
1x 265
1x 275
1x 285

Comment #94 - Posted by: Chris S at August 22, 2006 11:08 AM

Did ystd WOD, posted there.

Comment #95 - Posted by: bingo at August 22, 2006 11:12 AM

205x3
225x2
245x2
265x2
285x1
305x1
325x1
345x1
365x1
Didn't have it today.

Comment #96 - Posted by: chris l at August 22, 2006 11:14 AM

Deadlift 3-2-2-2-1-1-1-1-1 reps
3x 145
2x 155
2x 165
2x 175
1x 185
1x 195
1x 205
1x 215
1x 225(PR)

Comment #97 - Posted by: Ralph99mba at August 22, 2006 11:16 AM

60 x3
80 x2
90 x2
100 x2
110
120
130
140
140
all weights in Kg's

Comment #98 - Posted by: Chad Williams at August 22, 2006 11:24 AM

287,309,314,319,329,339,344(f),344(PB),346.5(sweeet).
My massage therapist just walked in and did 344 for one, unwarmed up. I don't like him.

Comment #99 - Posted by: gaucoin at August 22, 2006 11:28 AM

The warm-up exercise i use for deadlifting is the following

12 reps of a weight that will just get your blood pumping... you should be able to do about 20 reps with this weight

10 reps of the same weight but this time stronger and faster

6 reps of a weight that u can normally do 15 reps with

3 reps of a weight that u can do 12 reps with

1 rep of a weight that u can normally do 8 reps with

This is just to get your blood pumping and stretch all the muscles you will be using. You should have about 2 mins rest between each warmup set and about 1 minute rest after the second last warmup set.

You will also notice that it will increase your max weight. Or it did for me at least

Comment #100 - Posted by: mdia at August 22, 2006 11:29 AM

bw: 195

225 x 3
275 x 2
315 x 2
365 x 2
405 x 1
405 x 1
425 x 1
455 x 1
475 x 1

Comment #101 - Posted by: jeff b at August 22, 2006 11:36 AM

#68 Johan: if you feel like you're going to hurt your back, it might be your technique or maybe just the weight. scale it back, lift at your level.

Comment #102 - Posted by: David Aguasca at August 22, 2006 11:38 AM

95x3
115x2-145x2-155x2
165x1-175x1-185x1-185x1-185x1

I agree with all those who say scale it back, especially if you haven't done much free-weight work.

1. The worst thing you can do is injure yourself doing the exercise -- and that sets you back for weeks.

2. You don't get any brownie points for lifting more weight. Combining 1 and 2, I get: Better not enough weight than too much.

3. If you didn't lift your max you'll get another chance soon.

Comment #103 - Posted by: rfs at August 22, 2006 11:47 AM

BW 218
Age 30

315 x 3
315 x 2
315 x 2
335 x 2
355 x 1
365 x 1
385 x 1 (F)
315 x 1
315 x 1

Second month in, feeling fine. Thanks crossfit

Comment #104 - Posted by: Little at August 22, 2006 11:54 AM

175x3
185x2
185x2
195x1for all

Comment #105 - Posted by: steven at August 22, 2006 12:10 PM

bwt 188

185
225
265
275
315
335
355
365
370 (failed)

Comment #106 - Posted by: mac at August 22, 2006 12:14 PM

50-70-135-135-135-235-185-185-185

Comment #107 - Posted by: hondaracer at August 22, 2006 12:16 PM

Thanks for all the feedback guys. I really appreciate everything. I'm thinking I'm going to try the reversed grip next time we do deadlifts and just start at a low weight to get a feel for it. Kind of like going back and working on form again. I would hate to cause a tear or anything and so will deffinitely be careful. Did not really realize how dangerous DLs can be. Oh, and Ryan, love the son's name.

Comment #108 - Posted by: Latham at August 22, 2006 12:21 PM

6'2, 184lbs, new to Crossfit

275x3
315x2
365x2
375x2
405x1
405x1(F)
405x1
405x1(F)
315x2 (to make up for the F)
225x5 (for fun)

Comment #109 - Posted by: RyanS at August 22, 2006 12:22 PM

Dead lifts as follows: 3x150, 2x160,170,175; 1x190,210,230,250,270. I used a hexogonal shaped contraption in which one stands inside the hexagon and lifts straight up. It certainly enabled me to keep my hips and back lined up with the loads. Maybe this isn't a true deadlift, but it sure felt good to get 270# off the ground, a pr. Looking forward to tomorrow. Thanks, Coach! BW:175, YOA:57

Comment #110 - Posted by: john wopat at August 22, 2006 12:23 PM

ran 1/2 mile 3:30
then did fight gone bad....it was a fight

Comment #111 - Posted by: lawman698 at August 22, 2006 12:45 PM

finished w/ 210kg
kept it light today. my hamstrings are still killing me from last tuesday's back extensions. Is anyone else still sore?!

Comment #112 - Posted by: josh everett at August 22, 2006 12:48 PM

Back after taking 1/2 week off, was burnt out and at 3-day 19th high school reunion with very little sleep and much boozing. Good news: crossfit prepares one well for frantic rocknroll dancing.

bw 176lbs

CFWUx3

118lbs (40kg of plates, 13.6 kg bar)
162x3 (60kg of plates)
173x3 (65)
184x2 (70)
195x2 (75)
206x1 (80)
217x1 (85)
217x1
217x1

Comment #113 - Posted by: Paolo at August 22, 2006 12:56 PM

225 - 3
275 - 3
315 - 2
315 - 2
315 - 2
315 - 1
315 - 1
315 - 1
315 - 1
315 - 1

Didn't want to push too much on my recovery. Funny, seemed like I did a lot of reps for this weight, then I realized that "Linda" would have required a weight not too much lighter, for a total of 55 reps. I realized how much I hate Linda.

Comment #114 - Posted by: DrEric at August 22, 2006 1:08 PM

BW-198
135x5
185x3
205x2
225x2
245x1
255x1
255x1
255x1
255x1
Went easier today, the back is a little sore from box jumps. Funny thing, once I was warmed up it felt pretty good. I resisted temptation to push harder.

Comment #115 - Posted by: Ben S. at August 22, 2006 1:10 PM

http://crossfitoakland.com

MC # 63

Perhaps you are talking about this little excel program I made to calculate your standing on the CrossFit North Standards? Enter your bodyweight in A2 to calculate benchmarks.

http://tinyurl.com/kpey7

Please note: X=not applicable

The standards are here:

http://tinyurl.com/owzsd

I have a word version of this somewhere: I'll look for it.

Comment #116 - Posted by: Maximus at August 22, 2006 1:14 PM


2 x 40kg d/bells

5
5
5
5
5
5
3

Comment #117 - Posted by: James D at August 22, 2006 1:15 PM

3 x 155
2 x 185
2 x 225
2 x 275
1 x 295
1 x 315(f)
1 x 315
1 x 315
1 x 305

Comment #118 - Posted by: Mark Brinton at August 22, 2006 1:17 PM

A little Deadlift competition at http://crossfitoakland.com today. Pictures this PM.

Max 135x10
Sam 135x10
Max 185x5
Sam 185x5
Max 225x3
Sam 225x3
Max 275x2
Sam 275x2
Max 315x1
Sam 315x1
Max 345x1 (no strap/no belt PR)
Sam 345x1
Max 356x1 (no strap/no belt PR
Sam 360x1 (PR)
Max 361.5x1 (no strap/no belt PR)

Winner:
based on total weight: Max by a nose
based on % of bodyweight: Sam by a country mile

Nicole & Jackie topped out at 115x1

Comment #119 - Posted by: Maximus at August 22, 2006 1:24 PM

42
bw 190lbs. (I don't know where the extra two lbs. came from)

CFWU x 3 sub good mornings for back ext.

95lbs./135/155/185/205/225/235/235/235

I feel really weak doing these, I think next time they roll around I'll sub the weight loaded leg press machine.

Comment #120 - Posted by: cwprint at August 22, 2006 1:31 PM

am-1 min hill sprints with 20 lb xvest, 2 min rest x 8
pm-deads - 329,349,358,373,383,388,393(f) plus 25 x 300 lb tire flips (jump in and out) in 3:35
bwt - 160

Comment #121 - Posted by: OPT at August 22, 2006 1:40 PM

Did 5 x 5 push press

40kg-50kg-60kg-60kg-65kg

then did deadlift 3-2-2-2-1-1-1

80kg-90kg-100kg-120kg-130kg-130kg-130kg

Comment #122 - Posted by: DavidE at August 22, 2006 1:47 PM

225,245,245,245,245,245,245,275,275

Comment #123 - Posted by: Zac at August 22, 2006 2:08 PM

135,135,135,135,135,135,135,155,155

Comment #124 - Posted by: Mae at August 22, 2006 2:08 PM

225x3,275x2,295,315 added 185 bench 4 sets of 8, curls

Comment #125 - Posted by: PB1 at August 22, 2006 2:17 PM

btw: 152

135 x3
185 x2
185 x2
225 x2
265 x1
285 x1
305 x1
315 x1 (fail)
305 x1

Grip failed me...I'll get it next time!

Comment #126 - Posted by: Brandon B. at August 22, 2006 2:22 PM

Age: 15
Bwt: 168
CFWU
165x3
185x2
195x2
205x2
235x1
245x1
255x1
265x1
275x1

Can someone tell me if this is good for my age and weight?
Thanks

Comment #127 - Posted by: slade at August 22, 2006 2:24 PM

Row 1k: 3:40.2

Trap Bar DL:

135x5, 225x3
275x3
315x2
335x2
365x2
385x1
404x1
425x1
445x1
455x1

455 is a PR in DL, but this is the first time I've done them on a Trap bar. I'm at home in MS, and the gym had one, so I thought I'd check it out. I can definately pull more weight with trap bar than conventional.

Comment #128 - Posted by: Andy Shirley at August 22, 2006 2:27 PM

26yo 200lbs

CFWUx3
straight leg DL
135x5
225x5

DL
315x3
365x2
385x2
405x2
415x1
425x1 (not perfect)
405x1
385x1
385x1

then, CFWUx1 as a cool down

Comment #129 - Posted by: Greg at August 22, 2006 2:33 PM

28 y/o 170 lb 5’10” approx 12% bf
CFWU x 2

Deadlift
95lbs x 3
115lbs x 2 – 2 – 2
135lbs x 1 – 1
145lbs x 1 – 1
150lbs x 1 PR

Rest 2 minutes per set.

Comment #130 - Posted by: Sesoku at August 22, 2006 2:34 PM

Body Weight: 170lbs

3x185, 2x195, 2x195, 2x205, 1x215, 1x215, 1x215, 1x225, 1x235

This is my third week of crossfit and I'm lovin' the results. Is the weight that i'm using ideal for my body weight?

Comment #131 - Posted by: Jules at August 22, 2006 2:37 PM

I've noticed that none of the WOD's include bicep or tricep isolating workouts. Why is that. I did a few curls and overhead tri extensions today but only because I was waiting for a bar and room to do deadlifts.

Comment #132 - Posted by: Jules at August 22, 2006 2:43 PM

Did 10hrs of DT today. Plus I am a instructor who likes to roll with his students.

135 x 8; 225 x 6; 315 x 3; 405 x 2; 455 x 2; 495 x 1; 515 x 1; 535 x 1....

100 sdhp
20 pull-ups
30 box jumps

6:35

Comment #133 - Posted by: Jimmy at August 22, 2006 2:50 PM

#132 --

because nearly every workout we do requires the usage of the biceps and triceps throughout its entirety...they are going to see improvements regardless if you do the non-practical exercises, like curls, presses...etc.


BW = 175
Age = 23
3x135, 3x155, 2x175, 2x195, 1x205, 1x215, 1x225, 1x235, 1x245

Comment #134 - Posted by: JasonInAustin at August 22, 2006 2:52 PM

bw205
165x3
275x2
340x2
360x2
380x1pr
393x1pr
393x1pr
403x1pr
408x1pr

Comment #135 - Posted by: Von-Paul at August 22, 2006 2:58 PM

BW 205 YOA 50

My form sucks. In 1976, doing deadlifts in the weight room of the 3rd Recon Bn. at Onna Point, Okinawa, my form sucked. And it still sucks. So I haven't done many deadlifts in the intervening years. That was a mistake. I'm weak in the deadlifts. Today was the first time I've done deadlifts in a few years. My back has a tendancy to curve forward no matter how hard I try to keep an arch in it so I didn't try to move an enormous amount of weight.

95 x 3
125 x 3
145 x 2
165 x 2
185 x 1
165 x 2
165 x 2
185 x 1
185 x 1
185 x 1

Comment #136 - Posted by: Mike C. at August 22, 2006 2:58 PM

BW: 168

135 x 10 (Warmup)
225 x 3
235 x 2
245 x 2
255 x 1
265 x 1
275 x 1
280 x 1
285 x 1 (Highest For Day)

Comment #137 - Posted by: Mike N. at August 22, 2006 3:06 PM

Slade, #127,

That's a nice lift for your age. But here's the deal. You're still growing. This means the growth plates in your bones have not fused yet. I think you should give some serious thought to not using a rep scheme lower than 5 reps of any exercise other than bodyweight for at least two more years. Do some research. Talk to your doctor. Learn what's best in the long run. Listen, in another life I was young, too. I know it's exciting to be young and strong. But use your head. If you injure one of your growth plates you will jeopardize your ENTIRE athletic career. You can build plenty of usable strength using slightly higher rep schemes and you will dramatically lower your risk of injury. Best of luck.

Comment #138 - Posted by: John Seiler at August 22, 2006 3:07 PM

CFWU x3 + 135x3

225x3
265x2
275x2
285x2
305x1 (f)
295x1 (f)
285x1
290x1
295x1
300x1 (f)
300x1
285x1
285x1

BW: 162#

Nowhere near PR... not sure what happened today. Naked grip is no longer an issue, thanks to plate-pinchers and farmers-walks, but that bar felt bolted to the ground today. Maybe it is mental DJ.

Comment #139 - Posted by: gav at August 22, 2006 3:08 PM

Jules #132,

Your biceps and triceps are worked indirectly and together with your whole body in most of the WOD exercises, e.g.: biceps => pull-ups and rowing, triceps => overhead presses and HSPUs.

My upper *and* lower arm strength has never been greater.

Comment #140 - Posted by: gav at August 22, 2006 3:12 PM

46 yo
176#
cfwu x 1
DL: 135 x 3
145 x 2
155 x 2
175 x 2
195
205
215
225
235
245(pr)

bwbp 10 reps x 4

Comment #141 - Posted by: *******parksurg******* at August 22, 2006 3:14 PM

BW 160, age 22

135X3
165X2
195X2
225X2
255X1
285X1
305X1
325X1
355X1 (Conventional PR)

Comment #142 - Posted by: Ryan at August 22, 2006 3:16 PM

Age 35 BW 200

5 X 135
3 X 275
2 X 315/325(F-only 1 rep)/325(F-0 reps)
1 X 325/345(F)/345(f)

Don't know what happened today. Clearly my worst WOD ever, but I suspect it's a combination of being sick, work stress and CNS overload since I have also been doing Westside for Skinny bastards with little sleep, etc. I'll stick to the XFWOD and try to rearrange my training and rest.

Comment #143 - Posted by: Allan T at August 22, 2006 3:17 PM

Didn't have my wooden shoes today as I am moving apartments and they are in a box.

3x225
2x245
2x255
2x265
1x275
1x285
1x295 (fail)
1x275
1x225 (for confidence)

Feel okay about this given I think I am still in recovery mode from recent lower back injury, if not physically then certainly mentally. BW=153#, PR=310.

Comment #144 - Posted by: TK at August 22, 2006 3:21 PM

Jules #132

CrossFit does not use bicep and tricep iso exercises are not particularly functional: if you wanted to ger something from the floor to a chest height shelf would you

A: curl it up?
B: clean it up?

That being said, while I have gotten stronger from crossfit, my biceps don't look as good as they have when I have done 105 lb curl sets in my routine.

For massive arm development you (and I for that matter) might try the following protocol:

In the CFWU:
1.substitute jumping pull-ups with as long of a hold as possible at the top x 10 (warning sore-making)
2. subsitute handstand push-ups x 10 for push-ups/dips

Pretty sure this would work better than arm isos.

Comment #145 - Posted by: Maximus at August 22, 2006 3:21 PM

BW 109 kg

120 kg x3
140 kg x2
150 kg x2
155 kg x2
160 kg
160 kg
165 kg
170 kg
175 kg (PB by 5kg)

Comment #146 - Posted by: juro at August 22, 2006 3:24 PM

CFWU

BW 228#

275 x 3
315 x 2
365 x 2
405 x 2
410 x 1
415 x 1
425 x 1
425 x 1
405 x 1

finished up with 20 min run to loosen up.

Comment #147 - Posted by: Eric at August 22, 2006 3:27 PM

BW - 165

135 x 3
185 x 2
205 x 2
225 x 2
235 x 1
245 x 1
225 x 1
135 x 2

Comment #148 - Posted by: EBourassa at August 22, 2006 3:30 PM

Executed these loads: 3x 185, 2x 205, 2x 225, 2x 245, 1x 245, 1x 265, 1x 265, 1x 245, 1x 255.
-Additional abmat work, HSPUs, and 1-leg balance effort.

Comment #149 - Posted by: Brand at August 22, 2006 3:30 PM

A couple of weeks ago I would have been happy with this not so happy today:

Deadlift:
Did a set 325 X 3 didn't feel right. Dropped down and did a set 305 X 5. Went back up 325 X 3 still didn't feel right. Ended with 4 sets of 305 X 5.

Strict Shoulder Press:
5 sets of 125 X 3

Comment #150 - Posted by: Jeff at August 22, 2006 3:32 PM

3x 135
2x145
2x150
2x150
1x160
1x165
1x175
1x175
1x185

Comment #151 - Posted by: Que Lindo at August 22, 2006 3:33 PM

worked up to PR of 380

going up 5 lbs per week

one month to 400

bw = 200

Comment #152 - Posted by: gbass at August 22, 2006 3:36 PM

BW 155; 185(3),195(2), 200(2), 200(2), 205, 205, 205, 195, 195. My hands gave out before my back and legs.

Comment #153 - Posted by: Mickgee at August 22, 2006 3:38 PM

385 max

Comment #154 - Posted by: Hartman King at August 22, 2006 3:48 PM

Worked up to 155 a new PR. The last 3 singles were at 155.

Comment #155 - Posted by: Norma at August 22, 2006 3:52 PM

BW 175 lbs

160 (Kg) X 3
170 X 2 PR
160 X 2 X 2
170-160-160-170

The 170Kg reps were ugly, but felt good, like PRs always do.

Comment #156 - Posted by: Ben L at August 22, 2006 4:02 PM

Bodyweight 188 lbs.

225 x 3
275 x 2
275 x 2
275 x 2
295 x 1
315 x 1
325 x 1 (pr)
330 x 1 (pr)
335 x 1 (pr)

Feeling great after today. I can smell 350!

Comment #157 - Posted by: donkadoo at August 22, 2006 4:03 PM

Urbana Garage Group

Karl bwt~177lb

205-3/225/245/265-2/325/330/335/345-1/350 (miss)

345 new PR, creeping closer to goal of 360+

Dorie 5*5
110/125/139/139/160

Molly 5*5
90/110/95/115/125

Comment #158 - Posted by: Karl G (from Urbana, IL) at August 22, 2006 4:03 PM

BW 160# 45 yo
3-255, 2-275, 2-295, 2- 315 fail, 1-315, 1-325 fail, 1-295, 1-295, 1-295.
Not a good day. Didn't have any energy, lifted in the afternoon, 40#'s off my max.

Comment #159 - Posted by: Jim D. at August 22, 2006 4:09 PM

cfwu x 3rds pushups,squats,situps,dips x15, back ext x 10 pu's 5, 5x2, 5x3 samson stretch

straight bar deadlift (no shoes)
225x3 315x3
365x2
385x2
405x2 (1st time doing this twice)
420x1
430x1
440x1
450x1 (new straight bar pr)(425 old)
425x1

Comment #160 - Posted by: brian t at August 22, 2006 4:10 PM

Oops, did too many:
5 x 185
3 x 205
3 x 225
3 x 245
1 x 255
1 x 265
1 x 275
1 x 285
1 x 295

Comment #161 - Posted by: Steamy at August 22, 2006 4:18 PM

3x225
2x245
2x265
2x285
1x315
1x335
1x355
1x365
1x365

Comment #162 - Posted by: Ride at August 22, 2006 4:22 PM

3-315
2-335
2-345
2-355
1-365
1-375
1-385 (f,f)
bw=150#

Comment #163 - Posted by: AFT at August 22, 2006 4:24 PM

bw 200 lbs
cfwu x 3

deadlift:
185x3,235x2,255x2,275x2,295x1,305x1,295x1,275x1,275x1
235x4

Comment #164 - Posted by: LMD_matt at August 22, 2006 4:33 PM

I consider myself a fairly athletic and fit guy who served 6 years in the Marines and now a firefighter for Kansas City. I did my first crossfit training session today and I tell you what.....it pushed me to the limit!!! It looks easy on paper, that's for sure!!!! Been a conventional weightlifter for years...not anymore!!! Crossfit for life!!!

Comment #165 - Posted by: fyrman273 at August 22, 2006 4:35 PM

165# / 29 yrs old.

150 x 3
170 x 2
190 x 2
210 x 2
240 for remaining 5

+ 100 push-ups

High as i could go due to lack of weights. Sure need to pick up an olympic set of weights soon.

Comment #166 - Posted by: Pino at August 22, 2006 4:39 PM

traveling in Chicago - ran 4 miles along Lakeshore as a subsitute.

Comment #167 - Posted by: Boise Mike Mc at August 22, 2006 4:41 PM

dl 200-285.... new pr old pr 245. That video 2 days ago helped alot. should be pretty easy to hit 300 next time.

Comment #168 - Posted by: docg at August 22, 2006 4:58 PM

10 min ellip wu 15/15. 185x3, 205x2, 225x2, 275x2, 295x1, 315x1, 365x1, 385x1(old pr), 405x1(pr). 405 felt ok, but grip was slipping. hr avg 119, hr max 164. compares to

175x3, 185x2, 205x2, 225x2, 275x1, 295x1, 315x1, 365x1--old pr, 385x1--new pr. 15 min ellip w/u 14/14. max hr 157, avg hr 118. 3/6/06

vs 165x3, 205x2, 225x2, 275x2, 315x1, 335x1, 365x1--pr, 385 fail, 335x1 on 8/11/05

vs 145x3, 195x2, 205x2, 225x2, 275x1, 295x1, 315x1, 365--fail--welded to floor, 365--fail--few inches, 335x1 on 7/19/05.

Comment #169 - Posted by: kevin o at August 22, 2006 5:03 PM

185
205
235
255
285
315
345
375 (failed)
355
365

Comment #170 - Posted by: Kyle Felmley at August 22, 2006 5:04 PM

180/190/195/200/210/215/220/225/230
did my first run since injuring my hip so I did an easy 3. Pace was slow but no pain, which was most important. Jim

Comment #171 - Posted by: jimmiepop at August 22, 2006 5:06 PM

bwt ~112
3x175
2x190
2x200
2x200
1x210
1x220
1x230-miss
1x230
1x210

All conventional. Haven't pulled conventional much in the last 20 years...and it shows!

Comment #172 - Posted by: Lynne Pitts at August 22, 2006 5:15 PM

3*185
2*205
Rest 215.

Comment #173 - Posted by: bryboy at August 22, 2006 5:21 PM

BW 70kg
110kg 3
130kg 2,2
135kg 2
140kg 1 (up to here Hook Grip Clean Stance)
142.5kg 1 (Sumo & Alt Grip)
145kg F
142.5kg 1
145kg 1
147.5kg F
First Time to try Sumo (feels good)
Have been stalling at 140-150kg for a while now after a high of 160kg,time for some remedial DL Work methinks

Comment #174 - Posted by: Adc(Crossfit Sdyney) at August 22, 2006 5:25 PM

43 y/o, 178 lbs

Worked up to last single at 402, PR.

Then 50 x 100lb sandbag shouldering in 6:18.

Comment #175 - Posted by: Sailorcrew at August 22, 2006 5:35 PM

45 y.o. 140#
135 x 3
205 x 2
255 x 2
275 x 2 (295 failed, 285 failed)
275 x 1
275 x 1
275 x 1
275 x 1
265 x 1

Comment #176 - Posted by: Laine Lindsey at August 22, 2006 5:37 PM

3*225; 2*275/285/295; 1*300/305/310(fail)/310(pass?)/315(fail).
warmup with lunges of various sorts. warmdown with hanging straight leg raises.

Comment #177 - Posted by: Patrick at August 22, 2006 5:39 PM

weights in kg
3x50
2x60
2x65
2x70
1x75
1x80
1x85
1x87.5
1x80

Comment #178 - Posted by: Megan S. at August 22, 2006 5:42 PM

3x135
3(2)x205
5(1)x255

Comment #179 - Posted by: Ben B. at August 22, 2006 5:44 PM

Hey Norma #155--I got the same new PR 155 today too! Nice one.

CFWUx3

BW 129

95/105/115/125/135/145/155/165F/145/145

Old PR was 145, got 155 and then tried for both 165 and 160--not going anywhere without a compromise in form. Ran out of time to rest enough, so just did 145 for the last two. The video from a couple of days ago was immensely helpful for my form! Thanks.

Comment #180 - Posted by: Sarah at August 22, 2006 5:51 PM

Yay, Sarah's back!!

Comment #181 - Posted by: treelizard at August 22, 2006 5:51 PM

Maximus,

Thanks for the link. It's not exactly what I was meant, but a good reference non-the-less. Seriously, thanks for following up on my request. IanTelAviv sent me a copy of a Crossfit Personal Record spreadsheet and Lynn was going to put something up on the FAQs page when she had a chance. Just looking for somewhere to write my times and weights for each exercise or wod. Maybe sleeping with it under my pillow will help me get stronger?

Comment #182 - Posted by: MCORRY at August 22, 2006 5:53 PM

bw-197

wu

10 x ring dips, pullups, overhead squats, 95# back squats, 135# deadlifts and the burgener warmup

wod

3x225
2x245
2x265
2x265
1x295
0x335 barely moved off the floor
1x295
1x225
1x225

Been feeling weak for last few wods. Maybe not enough good food and a major lack of sleep really hinders progress?

MC

Comment #183 - Posted by: MCORRY at August 22, 2006 5:58 PM

New to crossfit (day #2) and did:

135 | 8
155 | 3
175 | 2
195 | 2
215 | 2
235 | 1
255 | 1
275 | 1
285 | 1
285 | 1

Note: Time to complete (TTC) 30 min. Kept strict form despite hands hurting. Nice change of pace from yesterday's killer initiation session to crossfit.

BW 190
AGE 39

Comment #184 - Posted by: Pete at August 22, 2006 6:01 PM

BW = 140 lbs.

3 x 250
2 x 275
2 x 275
1 x 315
1 x 325
1 x 335
1 x 345 (PR)
1 x 345

Felt good today!

Comment #185 - Posted by: Huff at August 22, 2006 6:03 PM

30 yrs
225 lbs

3x10 deadlifts 105lbs


Elizabeth

13 yrs
135 lbs

5x5 deadlifts 55lbs

Comment #186 - Posted by: Dave Luu at August 22, 2006 6:04 PM

First time to really push myself on deadlifts

Weight in lbs
3 x 225
2 x 275 PR
2 x 295 PR
2 x 295
1 x 305 PR
1 x 305
1 x 315 PR
1 x 305
1 x 305

Comment #187 - Posted by: Don King at August 22, 2006 6:04 PM

sub x5
Paul: 135x5,155x5,175x5,195x5,215x5,235x5
Jen: 103x5,123x5,143x5,153x5,163x5

Comment #188 - Posted by: paulf at August 22, 2006 6:08 PM

I've been doing CF for about three weeks now and I'm loving it.

33 y/o
6'3"
268lbs (275 when I started)
former Navy Corpsman (FMF)

I don't know exactly where we started, but I deadlifted 160kg (352lbs) x3 and today was the first time I ever deadlifted! This crossfit thing is aweswome. I got my buddy lee jumprope today and am waiting for my power rings to arrive.

Comment #189 - Posted by: Chris Shear at August 22, 2006 6:10 PM

Hey-

WOD DL - no,no,no
225x3
275x2
315x2
365x2
385
405 (PR)
385
365
365

I went up to a new PR then backed-off to work on technique... put my name in the 400-club.

-K

Comment #190 - Posted by: Kevin Rogers at August 22, 2006 6:17 PM

BWT 155
3x135lbs
2x185
2x215
2x235
1x255
1x275
1x295
1x315
1x325
1x335 (bonus rep, new PR)

This is on the heels of a new PR over the weekend with squat clean of 175. Still working on getting it overhead.

Comment #191 - Posted by: Steve Seckinger at August 22, 2006 6:19 PM

Taking a couple days off due to some minor injuries.

Question: I am making some parallettes out of PVC pipe, can anyone tell me the dimensions they used?
I was thinking 2ft long, 1ft high, and 18 inches for the bottom cross pieces. Good? Thanks!

Comment #192 - Posted by: NAVAFIT at August 22, 2006 6:20 PM

Ran 5 minutes

Trying to figure out weights so:

3x135
2x205
2x255
2x275
285
295
300
300
300

Felt wobbly on last 3 so I didn't try for higher. Also working on Pull ups so did 3 or 2 between each set. Then 5 minute run back home. Cheers.

Tim

Comment #193 - Posted by: Tim at August 22, 2006 6:22 PM

225x3
275x2
275x2
275x2
295x1
295x1
305x1
305x1
305x1

Comment #194 - Posted by: John N at August 22, 2006 6:24 PM

Had to punt and run a 5k today. Will DL tomorrow.

24:30.

Comment #195 - Posted by: Rob F at August 22, 2006 6:27 PM

#192

Try this one:
http://celtickane.com/projects/parallettes.php

Comment #196 - Posted by: Sailorcrew at August 22, 2006 6:27 PM

32 yo 170lbs 6'1"

185X3
195X3
205X2
215X2
225X2
225X1
230X1 (pr)
235X1 (pr)
240X1 (pr)
245X1 (pr)

Comment #197 - Posted by: JNC at August 22, 2006 6:39 PM

54 y.o. 154lb.

Did yesterday's WOD today. 26:48. I think 100 x 40lb sumo dead lifts is harder than 1000meter row.

Comment #198 - Posted by: Ken Davis at August 22, 2006 6:41 PM

3-205
2-255
2-275
2-275
1-295
1-345
1-365
1-365
1-365


Comment #199 - Posted by: steve hb at August 22, 2006 6:44 PM

BW: 171lb
Age: 31

205x3
225x2
225x2
225x2
250x1
275x1
295x1
315x1
340x1

Lower back and hamstrings are sore after the last couple WODS couldn't go as heavy as I wanted.

Comment #200 - Posted by: LMD_Mike at August 22, 2006 6:44 PM

BW201
44yr
Run 2 mi. to the club
3x185
2x205
2x225
2x245
1x265
1x275
1x285
1x265
1x265
Run 2 mi. home

Comment #201 - Posted by: Rick at August 22, 2006 6:49 PM

3x245
2x265
2x265
2x265
1x295
1x295
1x295 (fail)
1x265
1x265

Comment #202 - Posted by: Brandon C at August 22, 2006 6:53 PM

bw: 185

225x3
315x2
335x2
355x2
365x1
375x1 (f)
375x1
225x1 (20 second hold)
225x10

I almost lost the second attempt at 375 because of grip so decided to static hold. I should be happy as my PR for this rep scheme workout went up from the 060507 one, but still off 20# from my overall DL PR.

Comment #203 - Posted by: rick510 at August 22, 2006 6:54 PM

FIRST workout with this program!

hope i didn't overdo it...hamstrings feeling a bit tight tonight. haven't worked out in several months and sporadic for the past ten or fifteen years.

light warmup on treadmill
15 slow reps w/bar
3x135
2x185
2x185
2x185
1x225
1x225
1x225
made myself stop here and did some stretching.

Comment #204 - Posted by: hammy at August 22, 2006 6:59 PM

A couple of weeks ago I would have been happy with this not so happy today:

Deadlift:
Did a set 325 X 3 didn't feel right. Dropped down and did a set 305 X 5. Went back up 325 X 3 still didn't feel right. Ended with 4 sets of 305 X 5.

Strict Shoulder Press:
5 sets of 125 X 3

Comment #205 - Posted by: Jeff at August 22, 2006 7:12 PM

255, 265, 265, 265, 275, 285, 295(failed), 275, 275x2. Didn't feel strong today, couldn't hit my PR. Get some.

Comment #206 - Posted by: FireSmac at August 22, 2006 7:17 PM

Semper Fi, fyrman273. I did 6 years in the green machine also, 1987-1993. Crossfit is absolutely top notch. Get some...

Comment #207 - Posted by: FireSmac at August 22, 2006 7:20 PM

Broomstick reps for form.

Comment #208 - Posted by: Redding Mark S at August 22, 2006 7:25 PM

OUCH

47yr/old 200lbs
Kayaked 2 hours then;
cfwu x 3 + push-ups
WOD 3x185-3x215-3x235-2x255-2x275-1x285F-1x285

ratt

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

Comment #209 - Posted by: water-ratt at August 22, 2006 7:26 PM

3X135
2X185
2X205
2X225
2X225
Forgot how many sets were prerscribed. I was going on memory. I know, duh.

incline dumbell bench 4sets 70X6
upright row 3 sets 80X8
single arm DB overhead press 4 sets 45X8
bent over row 4 sets 100X9,8,7,6
miscelaneous abs


Comment #210 - Posted by: NewMexicoJoe at August 22, 2006 7:30 PM

3x315
2x325
2x335
2x345
1x375
1x415 PR
1x435 4 inches and fail (don't have the weight combo for anything between 415& 435)
1x405
1x385

happy, been stuck at 405 for a while

Comment #211 - Posted by: a noble at August 22, 2006 7:31 PM

3x 185
3x 205
2x 215
2x 225
1x 235
1x 245
1x 255
1x 265
1x 275

Comment #212 - Posted by: Eric Brown at August 22, 2006 7:46 PM

WOD #25 DL 3, 2, 2, 2, 1, 1, 1, 1, 1 - #(135, 205, 205, 205, 225, 225, 245, 245, 255)

Comment #213 - Posted by: RAFAELH at August 22, 2006 7:57 PM

Thanks Sailorcrew! A good site.

Comment #214 - Posted by: NAVAFIT at August 22, 2006 7:58 PM

215 x 3
265 x 2
275 x 2
285 x 2
295 x 1
305 x 1 (previous pr)
315 x 1 (pr)
325 x 1 (pr)
335 x 1 (pr)

Comment #215 - Posted by: Brandon D. at August 22, 2006 8:11 PM

BW=190
135,185,225,255,285,295,315,315,325

Comment #216 - Posted by: Tortuga at August 22, 2006 8:12 PM

1 X CFWU

Comment #217 - Posted by: bh smith at August 22, 2006 8:12 PM

3 X 225
2 X 235
2 X 245
2 X 255
1 X 275
1 X 285
1 X 295 (PR)
1 X 295 (Fail)
1 X 275

My hands hurt :-|

Comment #218 - Posted by: Z Barrow at August 22, 2006 8:20 PM

3x95
2x135
1x165
1x185
1x195
1x205
1x215

Comment #219 - Posted by: Dave A. at August 22, 2006 8:22 PM

RE: #181 Aw, thanks Treelizard! I was never too far away, just only did one cycle per week the last two weeks because we went on a 3-4 day climbing trip each week. I've got a good few weeks in town for a bit now, though...and lots of baking for the fair next week! And may I say CF has helped my climbing immensely...body is more able, just working on the brain.

Comment #220 - Posted by: Sarah at August 22, 2006 8:25 PM

185
235
235
235
255
275
285
305
315 PR

Comment #221 - Posted by: Ahmik at August 22, 2006 8:28 PM

This was my first attempt at dead lifts and my third WOD. Thanks for all the advise in getting started.

5'-5"
btw 165
39 yro

3-275
2-295
2-305
2-315
1-325
1-330
1-330
1-325
1-325

Felt real good. I know I can move up in weight with a little practice.

Comment #222 - Posted by: Reno at August 22, 2006 8:31 PM

3-225
2-275
2-315
2-335
1-345
1-365
1-385
1-405
1-405

Comment #223 - Posted by: MSR at August 22, 2006 8:35 PM

225, 275, 295, 315, 325, 345(fail), 345 (pr), 365 (fail), 325

Comment #224 - Posted by: David B. at August 22, 2006 8:46 PM

CFWUx2
Burgener Warmup
Handstand Practice
225-295-295-295-345-345-345-345-345
Muscle ups/36 inch box jumps 6x3/5

Comment #225 - Posted by: Matt Hehn at August 22, 2006 8:55 PM

225-275-295-325-345-375-395-425-325-325

Comment #226 - Posted by: Jeff Richardson at August 22, 2006 9:31 PM

BW 175

3x135
2x185
2x205
2x225
1x245
1x265
1x285
1x305
1x305

Comment #227 - Posted by: TonyR at August 22, 2006 9:39 PM

3x225
2x245
2x255
2x265
1x270
1x275
1x280
1x285
1x290 failed

5000 meter row 24:24

Comment #228 - Posted by: Jodi at August 22, 2006 9:57 PM

wow....never do deads at 10:30 at night after teaching all day the two hours of coaching little league football. Legs were absolutely dead!!!! 135 205 205 205 255 265 275 285 failed 285 failed had previously done over 300 a couple of weeks ago, 2miles on the tread last night and yesterdays wod this morning. Life is too full right now.

Comment #229 - Posted by: Tuber at August 22, 2006 10:02 PM

team tikrit:
mfbunch: 3x135; 2x185, 225, 245; 1x265, 275, 295 (back rounded a little bit so cut the weight a little to focus on form), 285, 275
joeyd: 3x135; 2x185, 225, 245; 1x265, 275, 295 (fail), 275, 275

Comment #230 - Posted by: mfbunch at August 22, 2006 11:38 PM

D: 2xcfwu
3x150, 2x170, 2x200(tie PRx1), 2x220(PR), 1x230(PR), 1x240 (PR), 1x260(PR), 265(F), 1x260!

I can't believe I increased my PR by 60 in less than a month, doing only Crossfit. This stuff really works.

Comment #231 - Posted by: Deejay at August 22, 2006 11:55 PM

Did my half day :( kept it at 30 lbs. I will admit I threw in some light dumbbell swings (10#) and a couple of cleans in there because I was bored.

My right elbow was clicking during the Grav pullup part of my CFWU, so I switched to jumping pullups. Those sucked, I need to do those more often. Doesn't seem like there's much difference between J-PU's and pulldowns.

Comment #232 - Posted by: treelizard at August 23, 2006 12:32 AM


AM: bw 125
5x90, 5x105, 5x125, 1x135, 1x155, 1x165, 1x175PR

MSG M: bw 150
3x105, 3x135, 3x155, 2x180, 2x205, 1x225, 1x225

Camp Liberty, Baghdad

Comment #233 - Posted by: Ann Marie at August 23, 2006 2:12 AM

#82 MCCORRY
"Lynn..." dude, that hurts. Try to help a guy out and all I get is a "Lynn." Standard penance is Tabata Handstand Pushups for the misspelling.
Lynn*E*


PS FAQ updated to include Matt/Ian's spreadsheet (got to update the credit for Matt tonight) and Ryan's doc. Both are great taools.

Comment #234 - Posted by: Lynne Pitts at August 23, 2006 3:22 AM

Age: 25
BWt: 140

3 x 135
2 x 185
2 x 195
2 x 205
1 x 215
1 x 225 (PR! But my hips were screaming "yeeeoowwchh!!" at this point, so I had to back it down)
1 x 185
1 x 185
1 x 135

2nd time deadlifting, ever.

Comment #235 - Posted by: Darrin at August 23, 2006 3:50 AM

This is the first time we went this heavy and definently proff this program works!!!!!

Ryan 26/185#

Smithy 26195#

Andy V. 33/185

3x225
2x245
2x265
2x85
1x305
1x335/AV-305
1x345/AV-325
1x355/AV-325
1x360/AV-325

Great progress boys!!!

Comment #236 - Posted by: Entourage at August 23, 2006 5:02 AM

BW 200

5x245
3x295
2x315
2x335
2X335
1x345
1x355
1x365 (fail)
1x365 (fail)
1x345
1X355

Comment #237 - Posted by: gkjake at August 23, 2006 5:20 AM

50, 175, 69"
1000m C2 warmup, 4:20
225x3
275x2
285x2
295x2
300(f) 300/275/275/275

20/15/10 GHD situps & bck extensions

Comment #238 - Posted by: monroe at August 23, 2006 5:23 AM

first 4 -185#, 10 pull-ups in between
last 5 - 205#

Did this at 1 am when I got home from work. I'm tired of not having time to work out. Time for that to stop.

Comment #239 - Posted by: Chris Jordan at August 23, 2006 5:31 AM

225 x 3 / 275 x 3 / 285 x 2 / 295 x 2 / 305 x 1 / 315 x 1 / 325 x 1 / 335 x 1 / 345 x 1

Comment #240 - Posted by: bryce at August 23, 2006 5:35 AM

AGE: 32 BW: 249

CFWU x 3

In a home gym, had a limited amount of weight for deadlifts

255 x 3
275 x 3
285 x 3
295 x 3
300 x 3
300 X 3
300 X 1

Jump Rope 200

worked on double unders - jumped a lot but only managed about 5 double unders...

Comment #241 - Posted by: jac at August 23, 2006 6:04 AM

3x245
2x265
2x265
2x265
1x285
1x305
1x325
1x335(f)
1x335(pr)
1x345(pr)

Comment #242 - Posted by: Karl Blanke at August 23, 2006 6:09 AM

3x225
2x255
2x275
2x295
1x305
1x315
1x325F
1x325
1x335F

Comment #243 - Posted by: Travis at August 23, 2006 6:30 AM

Although I was not able to go past my last PR I was able to get a little closer to putting it up

135
165
185
195
205
215
225
235 fx3 just could not keep posture correct.

I kept picturing the video of that guy doing the DL in the warehouse. If nothing else, that kept me from trying to overdo myself.

Comment #244 - Posted by: Nick at August 23, 2006 6:39 AM

3x135
3x185
2x205
2x225
1x245
1x265
1x275
1x285 F (1/2 way up)
1x285 F (1/2 way up)


I hear you Chris Jordan (Comment #239).

I started my workout at 10pm, finished by 11pm, got to bed by midnight and woke up this morning at 5:30am.

Comment #245 - Posted by: J Phipps at August 23, 2006 6:53 AM

185
205
215
225
235
245 pr
255 failed

Comment #246 - Posted by: jim h at August 23, 2006 7:02 AM

BW 168
245x3
265x2
285x2
310x2
330x1
350x1
360x1
360x1
365 Fail

Comment #247 - Posted by: Photoman at August 23, 2006 7:07 AM

135x3
185x2
225x2
250x2
270x1
280x1
285x1
285x1
290x1-PR

Comment #248 - Posted by: df404 at August 23, 2006 7:19 AM

As Rx'd

275
295
315
325
335
345
355
365
375

Comment #249 - Posted by: Anand B. at August 23, 2006 7:21 AM

age 46, bw 165

185, 215, 215, 225, 265, 265, 265, 265, 255

Comment #250 - Posted by: Fred at August 23, 2006 7:21 AM

BW: 174

185x3
205x2
225x2
245x2
275x1
285x1
295x1
305x1 (PR)
315 failed

Comment #251 - Posted by: pshaw at August 23, 2006 7:24 AM

315*3
3*365 *2
385
385
3*365

30# off pr. Grip (hook) was horrendous; not sure why. V. frustrating day.

Comment #252 - Posted by: Tommy A. at August 23, 2006 7:27 AM

Tim:

3x245, 2x315, 2x335, 2x355, 1x365, 1x375, 1x385, 0x395(f), 0x395(f)

I need some steel 25lb. plates, the bumpers cause the 10lb+5lb plates to fall off. 20 more pounds and I'm at a new lifetime PR. Thank You Coach!

Comment #253 - Posted by: tim at August 23, 2006 8:01 AM

Been doing Coach Rippetoe's SS program (keeping track of my own results, but because the deadlifts overlapped here I figured I'd post some results

Rep scheme (in CF language)

5,5,3,2,5,5,5

Squat and Weighted dips (as a sub for bench press)

Deadlifts were

5,5,3,2,7,7 (modified because of a lack of max weight)

Weight for the final rounds (the actual 'work' sets) -

Squat = 190
Ring dips = +12.5
Deadlift = 225 (all the weight I had that day)

Comment #254 - Posted by: J Jones at August 23, 2006 8:03 AM

75 x 3
80 x 2
85 x 2
90 x 2
95 x 1
100 x 1
100 x 1
100 x 1
100 x 1

Comment #255 - Posted by: Emily at August 23, 2006 8:12 AM

3x245,2x265,2x285,2x295,1x300(5x)

Comment #256 - Posted by: *****TROOPER***** at August 23, 2006 8:36 AM

208, 218, 218, 218, 228, 228, 223, 223, 223

Didn't have it today, or I'm not ramping up correctly. Didn't even approach my max.

Comment #257 - Posted by: Deuce at August 23, 2006 8:45 AM

CFWUx3
Bergener warmup (sort of, need to watch that video again)
5x45, 5x135 warmup
225-245-265-285-305-315-315-315-315
4x225, 8x135 warm down


Comment #258 - Posted by: Doug at August 23, 2006 9:24 AM

BW 189
Age 30
3X225
2x295
2X345
1X365
1X385
1X395
1X405
1X295

Switched to sumo grip for single reps.

Comment #259 - Posted by: jared b at August 23, 2006 11:02 AM

bw 146#
3x195,2x205,2x215,2x225,1x235,1x245,1x255,1x275,
fail at 295&285,1x275

Comment #260 - Posted by: pat d at August 23, 2006 11:25 AM

43yoa, 175lb bw.
3x135#, 1x205, 235, 245, 255(pr), 260(pr).
Messed up the number of reps cuz I'm not smart enought to write them down.

Comment #261 - Posted by: ibbryn at August 23, 2006 11:40 AM

315 x 3
325 x 2
330 x 2
335 x 2
345 x 1
350 x 1
355 x 1
360 x 1
365 x 1

Comment #262 - Posted by: EMelton at August 23, 2006 12:49 PM

Dead lift, in kilos:

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

Really sore, which stopped me from keeping my form once I hit 85 kg. So, took it down and kept it light. normally, PB is 90 kg.

Comment #263 - Posted by: Christina Sklebar at August 23, 2006 1:27 PM

Hello everyone!

Well I was happy with this form was hard at the end and a little shaky but it's getting there. Back isn't sore at all which I think is a good sign that the forms improving.

Weight in KG:

70x3
80x2
80x2
90x2
95x1
105x1
115x1
115x1 (bad form)

Stopped short but beat PB.

London Crossfitter!

Comment #264 - Posted by: Lorenzo F at August 23, 2006 1:51 PM

BW - 187

205/225/245/265/275/285/290/295/305

There are some great weights being hit. Good job to all.

Comment #265 - Posted by: Ian Carver at August 23, 2006 2:00 PM

225/255/275/275/275/285/295/300/300

Comment #266 - Posted by: Chris R at August 23, 2006 2:11 PM

225-275-315-315-335-335-345-345(f)-335

Comment #267 - Posted by: Newlin at August 23, 2006 2:22 PM

Cross fit warm up to start
WOD
3x275
2x305
2x315
2x315
1x325
1x325
1x325
1x330
1x335

Comment #268 - Posted by: Deli at August 23, 2006 2:49 PM

135X3, 205X2, 255X2, 265X2, 275, 285, 295, 300f, 265

Comment #269 - Posted by: Adam DV at August 23, 2006 2:49 PM

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

Comment #270 - Posted by: JAM at August 23, 2006 3:00 PM

Rower: 300 Cal 15.25min
Lifcycle: 10 miles 31 min

60 Pull-ups

Comment #271 - Posted by: Matt Durham IAFF at August 23, 2006 3:04 PM

bw 185

bjj

3x290
2x320
2x330
2x330
1x350
1x360 pr i think
1x360 f
3x290

close to 2xbw and 405 in my sights

Comment #272 - Posted by: gac at August 23, 2006 3:12 PM

cfwu x3
started at 195 x3, 245x2,ended at 295. Mostly added 5 or ten per round.

Comment #273 - Posted by: ANB6 at August 23, 2006 4:27 PM

cbx class 1st
hammer deadlift machine 90,140,180,230,270
then 225 deadlift

Comment #274 - Posted by: johnmcc at August 23, 2006 4:52 PM

bwt: 140 (managed to gain 3 pounds of muscle using short IF diet in just 3 weeks)

cfwux3
3x135
2x185
2x205
2x215
1x225
1x235
1x235
1x245 PR
1x245

Comment #275 - Posted by: Y. Zhou at August 23, 2006 7:04 PM

started 225, worked up to 315. Used trap bar for all lifts.

Comment #276 - Posted by: andrewb at August 23, 2006 7:10 PM

done 8/23/06 right after Wednesday's WOD, so I was a little spent!
Since my low back tightened up on me with Saturday's WOD, I decided to work on form rather than weight. The instructional video got me focused on moving my ass out of the way and lifting the bar straight up. Kept the bar right against the edge of the power rack and it helped! Did 5's with 135, 185, 205.

Comment #277 - Posted by: Mike Scott at August 23, 2006 8:34 PM

225x3
255x2
275x2
295x2
315x1
315x1
315x1
315x1
315x1

Comment #278 - Posted by: bwhite at August 23, 2006 8:41 PM

BW-145lbs

135,155,175,195,205,215,225,240

Comment #279 - Posted by: Edmund Vega at August 23, 2006 10:50 PM

going climbing tomorrow. no workout.

Comment #280 - Posted by: John Seiler at August 23, 2006 10:53 PM

BW 128

60, 65, 70, 72, 75, 77, 80, 80(F), 78.5(F), 77kg

Comment #281 - Posted by: Alicia Zhuang at August 23, 2006 11:06 PM

205 to 285. BW=150.

-D.

Comment #282 - Posted by: Dan Silver at August 24, 2006 12:28 AM

cfwu
225 275 275 275 285 300(pr) gym closed couldnt finish

Comment #283 - Posted by: mrader at August 24, 2006 3:42 AM

Age 32
BW 81kg

3xCFWU(15reps)

3reps of 60kg
2x3 of 80kg
1x of 90kg
1x2 of 100kg
1x2 of 110kg

Comment #284 - Posted by: M-force at August 24, 2006 4:38 AM

BWT: 253lbs
CFWU x 3
Deadlift
3x225
2x275
2x295
2x315
1x335
1x345
1x355
1x365
1x375

Comment #285 - Posted by: CGF at August 24, 2006 4:44 AM

**************************************************315x3
335x2
355x2
365x2
405x1 very slow-no park. Swithched to four sets of 315x1 with no reverse grip.

BW=225.75 at SSC

Comment #286 - Posted by: TommyKrackCorn at August 24, 2006 5:44 AM

Deadlift demo video was very helpful, but I still such at deadlifts. CFWU. Embarassingly low weight. WTF?

Comment #287 - Posted by: Chris.Mich at August 24, 2006 5:54 AM

BW-180

270x3
310x2
310x2
310x2
360x1
370x1 PR
380xF
370x1
360x1

Finished up with OHS, new PR of 140x6

Comment #288 - Posted by: Tim F at August 24, 2006 10:24 AM

8/24/06
265
285F
btw 127

Comment #289 - Posted by: Jon Gray at August 24, 2006 1:47 PM

225 x 3
275 x 2
295 x 2
315 x 2
330 x 1
345 x 1
355- close fail
355- close fail
325 x 1

Comment #290 - Posted by: Paul Si at August 24, 2006 6:12 PM

bw = 195
As Rx'd
1 (5 x 225), 3 (2 x 275), 5 (1 x 315)

Comment #291 - Posted by: JT Calgary at August 24, 2006 7:25 PM

3x135
2x155(PR no problem - finally got technique right)
2x175 (PR)
2x185(PR)
2x205(PR)
2x225(PR)
2x255 (F'd 2x)
A lot of this is getting over fear of what all those pts tell you ("deadlifts are bad, m-kay")
Looking forward to better results going forward. Yet another example of learning new skills for free from CrossFit. Thanks again!

Comment #292 - Posted by: Chris.Mich at August 25, 2006 3:37 AM

225 x3
275 x3
295 x3
315 x2
350 x1
365 x1
390 x fail- about an inch off ground
380 x 1-a touch short of full ext. grip started to fail
315 x 3 for fun

Comment #293 - Posted by: Meyer at August 25, 2006 5:00 AM

Deadlift 3-2-2-2-1-1-1-1-1 reps
135-185-205-225-245-265-285-305-310
25 situps
20 jumping pull ups

Comment #294 - Posted by: cablemigrant at August 25, 2006 5:07 AM

DLs:

3 X 225
2 X 245
2 X 245
2 X 265
1 X 265
1 X 275
1 X 275
1 X 285 PR
1 X 245

Comment #295 - Posted by: Ben at August 25, 2006 5:30 AM

Suck! I need to get some chalk..and a spotter.

BW 190
225x3/275x2/275x2/315/315/335-f/335-f/315

Comment #296 - Posted by: DaGunk at August 25, 2006 5:54 AM

Did "Helen" today before deadlifts:

3 rounds for time (approx 17:00 - my watch reset):
400 meter run
1.5 pood Kettlebell swing x 21 (used 50lb dumbell)
Pull-ups 12 reps

Deadlifts:
135 x 3
185 x 2
205 x 2
225 x 2
245 x 1 x 4
275 x 1

Comment #297 - Posted by: MJB at August 25, 2006 5:58 AM

DL's

225x3
255x2
275x2
295x2
315x1
325x1
325x1
335x1
335x1

Once you fall off it's a long way to the top. Slowly working my way back to 385...

Comment #298 - Posted by: A.M. at August 25, 2006 6:05 AM

bw 224 today

Warmup: 10x65, 6x95, 4x115, 2x135, 2x155, 2x185, 1x205

WOD: 3x225, 2x250, 2x275, 2x295, 1x315, 1x335 (previous PR), 1x340, 1x345, 1x350 (new PR)

Comment #299 - Posted by: tim at August 25, 2006 7:35 AM

BW 153

155lb to 275lb

Comment #300 - Posted by: Norm Rager at August 25, 2006 2:44 PM

185x3; 195x2; 200x2; 200x2; 205; 205; 205; 195; 195. Prev. high 185.

Comment #301 - Posted by: Mickgee at August 25, 2006 4:43 PM

Age 50/BW 240#
125x3/145x2/165x2/185x2/195x1/205x1/215x1/225x1 and 230x1

Comment #302 - Posted by: stan k at August 25, 2006 8:49 PM

225x3,275x2,315x2,335x2,365x1,375(F)x2,345x1,345x1,355(F)335

Comment #303 - Posted by: firedave at August 26, 2006 6:02 AM

Skip.

Comment #304 - Posted by: Dylon at August 26, 2006 9:16 AM

225x3
275x2
295x2
315x2
335x1
355x1
315x1
315x1
325x1

Comment #305 - Posted by: Luca.Z at August 26, 2006 2:56 PM

185x3
225x2,235x2,245x2
275x1,280x1,285x1,290x1,295x1

Comment #306 - Posted by: JohnP at August 26, 2006 11:13 PM

225,245,265,275,285,295,305,315,325

Comment #307 - Posted by: morisong at August 27, 2006 7:04 AM

8/26/06 9:05 pm

bw: 68 kg
age: 36

70,100,110,120,130,140,150,160 kg

:14:00

Completed the 8/26/06 WOD immediately after.

Comment #308 - Posted by: Shane at August 27, 2006 7:06 AM

BWT 250#
better late than never
455...failed at 505 (no chalk, no wraps. felt good)

Comment #309 - Posted by: BBH at August 27, 2006 11:31 AM

Did WOD on 8/23
WU
20lb x 5 (bar)
120 x 5

170 x 3
220 x 2
240 x 2
250 x 2
260 x 1
270 x 1
280 x failed
240 x 1
145 x 1
150 x 1

Grip very weak from "golfer's" elbow I had in late spring. But at least I'm deading now. Still not there with the Pullups.

J

Comment #310 - Posted by: Jeff_Roddy at August 27, 2006 6:44 PM

135/225/275/315/335/345F/325/305/305

Comment #311 - Posted by: Travis_r at August 27, 2006 9:10 PM

bw 86
100 3 120 2 140 1 150 1 160 1

Comment #312 - Posted by: Tim 'crack' Hulbert at August 28, 2006 9:10 AM

8/23/06

Deadlift 3-2-2-2-1-1-1-1-1 reps

185x3-205x2-255x2-255x2-285-305-305-305-305

Comment #313 - Posted by: Jeff I at August 28, 2006 8:08 PM
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