## 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

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

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

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#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.

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.

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

#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#.

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

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!!

Regarding shoes: Converse All Stars....

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

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.

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.

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

Deadlift day is the best day!!!

Time for some new PR's!!!!

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?

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.

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

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

BW: 170

315x3

335x2

365x2

365x2

385x1

405x1

385x1

385x1

385x1

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

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.

225x3

315x2, 315x2, 315x2

405

455

475 (f)

455 (f)

455

Had to run and grab some foot powder to use for chalk

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.

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.

oops, shoulda been 231 x 2

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

BW 165 lbs (-5 in last month)

60 kg x3, 70x2, 80x2, 90x2, 100x1, 110x1, 115X, 100x1

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 ;-)

#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

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

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

Ran 3 miles

3x135

2x185

2x185

2x205

1x225

1x225

1x225

1x225

1x225

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

Mod WU

3 x 135

2 x 155

2 x 175

2 x 185

195/205/205f/205/215

.5 GAG

185lbs.

CFWUx3

225x3

275x2

315x2

365x2

385x1

405x1

405x1

415x1

415x1

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.

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...

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

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...

3x225

2x255

2x275

2x295

1x315

1x325

1x335

1x340

1x345

BW-175 age-34

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

bw 185

cfwu x1

205x3

265x2x3

295x1x5

cfwu x1 (25 pullups, 25 dips)

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

bw 165

135x3

225x2x3

315x1

405x1

470x1 (fail)

455x1

455x1(fail)

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

cfwux3

3x135

3x175

2x195

2x205

2x215

1x225

1x215

1x205

1x195

1x195

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

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

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

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.

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.

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

#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.

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.

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

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

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)

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!

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

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.

3-135,2-155,2-175,2-195

1-205,1-215,1-220(PR),225(fx3)

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

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

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

#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.

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.

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.

WOD fits perfectly into workout plan already

Black box day

Deadlift 5x5

SS Bench/Cleans 5x5

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.

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!

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

don't know how, that is...

cfwux2

Deadlifts:

up to 245

then, 6 sets of 3 reps @ 185

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!

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)

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)

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...

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

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

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

skipping DL's, tweaked low back.

or better yet, detail here how to post files?

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

finally getting back after plate removed from L collarbone.

20 min run

3x95

2x115

2x115

2x115

1x125

1x125

1x135

1x145

#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

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.

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?

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

Better form today.

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.

Did back ext/situp WOD from the other day-19mins.

Deadlift maxed at 185#

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.

bw 160

3x 185

2x 205

2x 225

2x 235

1x 245

1x 255

1x 265

1x 275

1x 285

Did ystd WOD, posted there.

205x3

225x2

245x2

265x2

285x1

305x1

325x1

345x1

365x1

Didn't have it today.

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)

60 x3

80 x2

90 x2

100 x2

110

120

130

140

140

all weights in Kg's

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.

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

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

#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.

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.

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

175x3

185x2

185x2

195x1for all

bwt 188

185

225

265

275

315

335

355

365

370 (failed)

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

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.

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)

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

ran 1/2 mile 3:30

then did fight gone bad....it was a fight

finished w/ 210kg

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

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

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.

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.

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.

2 x 40kg d/bells

5

5

5

5

5

5

3

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

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

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.

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

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

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

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

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

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!

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

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.

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

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.

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?

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.

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

#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

bw205

165x3

275x2

340x2

360x2

380x1pr

393x1pr

393x1pr

403x1pr

408x1pr

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

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)

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.

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.

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.

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

BW 160, age 22

135X3

165X2

195X2

225X2

255X1

285X1

305X1

325X1

355X1 (Conventional PR)

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.

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.

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.

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)

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.

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

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.

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

3x 135

2x145

2x150

2x150

1x160

1x165

1x175

1x175

1x185

worked up to PR of 380

going up 5 lbs per week

one month to 400

bw = 200

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

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

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.

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!

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

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.

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

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

3x225

2x245

2x265

2x285

1x315

1x335

1x355

1x365

1x365

3-315

2-335

2-345

2-355

1-365

1-375

1-385 (f,f)

bw=150#

bw 200 lbs

cfwu x 3

deadlift:

185x3,235x2,255x2,275x2,295x1,305x1,295x1,275x1,275x1

235x4

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!!!

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.

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

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

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.

185

205

235

255

285

315

345

375 (failed)

355

365

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

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!

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

43 y/o, 178 lbs

Worked up to last single at 402, PR.

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

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

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.

weights in kg

3x50

2x60

2x65

2x70

1x75

1x80

1x85

1x87.5

1x80

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.

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?

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

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

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!

30 yrs

225 lbs

3x10 deadlifts 105lbs

Elizabeth

13 yrs

135 lbs

5x5 deadlifts 55lbs

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

sub x5

Paul: 135x5,155x5,175x5,195x5,215x5,235x5

Jen: 103x5,123x5,143x5,153x5,163x5

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.

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

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.

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!

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

225x3

275x2

275x2

275x2

295x1

295x1

305x1

305x1

305x1

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

24:30.

32 yo 170lbs 6'1"

185X3

195X3

205X2

215X2

225X2

225X1

230X1 (pr)

235X1 (pr)

240X1 (pr)

245X1 (pr)

54 y.o. 154lb.

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

3-205

2-255

2-275

2-275

1-295

1-345

1-365

1-365

1-365

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.

BW201

44yr

Run 2 mi. to the club

3x185

2x205

2x225

2x245

1x265

1x275

1x285

1x265

1x265

Run 2 mi. home

3x245

2x265

2x265

2x265

1x295

1x295

1x295 (fail)

1x265

1x265

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.

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.

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

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

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

Broomstick reps for form.

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."

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

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

3x 185

3x 205

2x 215

2x 225

1x 235

1x 245

1x 255

1x 265

1x 275

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

Thanks Sailorcrew! A good site.

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)

BW=190

135,185,225,255,285,295,315,315,325

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 :-|

3x95

2x135

1x165

1x185

1x195

1x205

1x215

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.

185

235

235

235

255

275

285

305

315 PR

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.

3-225

2-275

2-315

2-335

1-345

1-365

1-385

1-405

1-405

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

CFWUx2

Burgener Warmup

Handstand Practice

225-295-295-295-345-345-345-345-345

Muscle ups/36 inch box jumps 6x3/5

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

BW 175

3x135

2x185

2x205

2x225

1x245

1x265

1x285

1x305

1x305

3x225

2x245

2x255

2x265

1x270

1x275

1x280

1x285

1x290 failed

5000 meter row 24:24

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.

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

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.

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.

AM: bw 125

5x90, 5x105, 5x125, 1x135, 1x155, 1x165, 1x175PR

MSG M: bw 150

3x105, 3x135, 3x155, 2x180, 2x205, 1x225, 1x225

Camp Liberty, Baghdad

#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.

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.

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!!!

BW 200

5x245

3x295

2x315

2x335

2X335

1x345

1x355

1x365 (fail)

1x365 (fail)

1x345

1X355

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

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.

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

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...

3x245

2x265

2x265

2x265

1x285

1x305

1x325

1x335(f)

1x335(pr)

1x345(pr)

3x225

2x255

2x275

2x295

1x305

1x315

1x325F

1x325

1x335F

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.

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.

185

205

215

225

235

245 pr

255 failed

BW 168

245x3

265x2

285x2

310x2

330x1

350x1

360x1

360x1

365 Fail

135x3

185x2

225x2

250x2

270x1

280x1

285x1

285x1

290x1-PR

As Rx'd

275

295

315

325

335

345

355

365

375

age 46, bw 165

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

BW: 174

185x3

205x2

225x2

245x2

275x1

285x1

295x1

305x1 (PR)

315 failed

315*3

3*365 *2

385

385

3*365

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

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!

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)

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

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

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.

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

BW 189

Age 30

3X225

2x295

2X345

1X365

1X385

1X395

1X405

1X295

Switched to sumo grip for single reps.

bw 146#

3x195,2x205,2x215,2x225,1x235,1x245,1x255,1x275,

fail at 295&285,1x275

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.

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

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.

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!

BW - 187

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

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

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

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

Cross fit warm up to start

WOD

3x275

2x305

2x315

2x315

1x325

1x325

1x325

1x330

1x335

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

225x3

275x2

275x2

275x2

325x1

325x1

325x1

325x1

325x1

325x1

325x1

Rower: 300 Cal 15.25min

Lifcycle: 10 miles 31 min

60 Pull-ups

bw 185

bjj

3x290

2x320

2x330

2x330

1x350

1x360 pr i think

1x360 f

3x290

close to 2xbw and 405 in my sights

cfwu x3

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

cbx class 1st

hammer deadlift machine 90,140,180,230,270

then 225 deadlift

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

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

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.

225x3

255x2

275x2

295x2

315x1

315x1

315x1

315x1

315x1

BW-145lbs

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

going climbing tomorrow. no workout.

BW 128

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

cfwu

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

Age 32

BW 81kg

3xCFWU(15reps)

3reps of 60kg

2x3 of 80kg

1x of 90kg

1x2 of 100kg

1x2 of 110kg

BWT: 253lbs

CFWU x 3

Deadlift

3x225

2x275

2x295

2x315

1x335

1x345

1x355

1x365

1x375

**************************************************315x3

335x2

355x2

365x2

405x1 very slow-no park. Swithched to four sets of 315x1 with no reverse grip.

BW=225.75 at SSC

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

BW-180

270x3

310x2

310x2

310x2

360x1

370x1 PR

380xF

370x1

360x1

Finished up with OHS, new PR of 140x6

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

bw = 195

As Rx'd

1 (5 x 225), 3 (2 x 275), 5 (1 x 315)

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!

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

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

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

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

BW 190

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

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

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...

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)

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

Age 50/BW 240#

125x3/145x2/165x2/185x2/195x1/205x1/215x1/225x1 and 230x1

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

225x3

275x2

295x2

315x2

335x1

355x1

315x1

315x1

325x1

185x3

225x2,235x2,245x2

275x1,280x1,285x1,290x1,295x1

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

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.

BWT 250#

better late than never

455...failed at 505 (no chalk, no wraps. felt good)

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

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

bw 86

100 3 120 2 140 1 150 1 160 1

8/23/06

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

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