if my knees get sore am I lifting wrong

Whew! Almost added some heavy dl's today because of weak dl's. Luckily, just worked on mu's and handstands.

Are they doing bicep curls?...!!

Yes!!!!! Heavy again!!!!

Awesome pic! We had to shell out our own dough for rings, rubber bands and Dynamax ball. Department will pay for a Pendlay CF bar that should be here any day now. Luckily we have an older Model B and some used bumpers.

That's the price we pay for living in 'Paradise'

Any opinions for grip on DL's. Been using alternating grip for about a year. Trying to build up oly lifts and was debating about switching to overhand grips. Also, does anyone do snatch width grips for ME days?

Those boys look like they're havin' some f-u-n.

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

Still injured.

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

And I was just wondering if I would be able to DL over 300, guess we find out today.

Still new to CF, what type of weight should I be doing on the DL's for today. Start low and work up? Or start heavy and stay heavy?? I am 6'3" 205 if this helps.

Nice to see the OCFA getting some!
Anybody know how long the OCFA has been crossfitting? (I'm guessing that this is the recruit class?)

I was wondering the same thing...some of those guys look a little aged to be recruits though. How many on your dept. CF?? So far I think we have two out of about 800. Not very impressive, but we are just getting started.

Waikele Fire - You should give the hook grip a try if you're working olympic lifts. I had a little soreness on the side of my thumbs while I adjusted to the grip, but it's been fine thereafter. No problems holding the weight. I also think it helps to keep your arms out of the oly lifts. I have a greater tendency to try to pull with my arms when I don't use a hook grip.

Brian S. - If you're new to crossfit you should use a weight you can handle with exact form and gradually work up to find your two rep max. If you have been consistently training deadlift you can more quickly ascend to your work set weight. Most people work up to their two rep max and back off slightly to work the rest of the sets. Sometimes I do a 5, 3,2,1,1 warm up and try to do the sets straight with the same weight. I would use the first approach if your relatively new to deadlifting, the second if you're comfortable with the lift, and the third approach if you have been conditioning consistently with the lift.

Hi all,
CJ 100 kgx1x13.
Duration 15:00
Bdw. 81 kg.

#5 Waikele Fire - definity work on the hook grip, I quit using straps when I started CrossFit and had problems lifting heavier weights, as I worked on my hook grip it allowed me to lift heavier and heavier

60-70-80-90, elbow started hurting, called it a night

I can't seem to access the "Super Wheel video" mentioned in the CF journal (link is not active). Anyone know where I can find it?

295- 6 sets of 3

Travis bwt 238
225/245/265/275/295/305/315(PR)/325(F)/315(F)/

The second attempt at 315# was the proverbial fork.
Another 45# and I will be at 1.5 x bwt.

#1 John, depends on what type of lifting you are doing, your form and the weight you are lifting.

Delaney and Travis, thanks for the input but I think you misunderstood. I have been DL'ing with an alternating grip (one palm facing back the other facing forward like in power lifting). Been able to get past 2x BW for 440 lbs at 210 bw.

I am trying to concentrate on the oly lifts and was wondering what people thought about doing DL with both palms facing back like the start of the snatch and c&j. Does it make a difference or not?

2nd part was if anyone DL's with a snatch width grip to get used to the weight from that starting position. If so, is it relatively heavy or just for reps?

Mahalo, Craig

43, 158, 5'11.5"
110, 143, 165, 210, 231, all 2s, 253 x 1, 290 x 1 (PB), 210 x 1 165 x1
set with bar only for form.

i'm new to crossfit, and this may be a dumb question, but what exactly does the 2-2-2-2-2-2-2-2-2-2 reps mean?

Waikele Fire - I deadlift with both palms facing me, it seems a little odd to life with alternated hands. When other people do it, it looks like the bar starts to swing a little.
2nd part. I was watching a video of the national weight lifting team, they had a couple members doing deadlift shrugs with a snatch grip - it looked like they were doing fairly heavy weight limited reps.

Watch this video, these kids are amazing and it may answer some of your questions.

http://www.youtube.com/watch?v=-y0Gx0sG434

#23 Dave - not dumb, it means you will be doing 10 sets of two reps. fairly heavy weight if you have your form locked in. if you don't start light and work your way up paying particular attention to your form.

Just passed S.W.A.T selection!

Thx Crossfit not sure if I could have done it without you!

Now Im gonna eat, then im gonna eat some more, and then Im gonna sleep for a week.
Oh I might even give myself a few restdays! :-p

did deadlifts yesterday, (me black box day) so may as well post results here, used a 'rising bar' approach:

Hang cleans - 50kg, 60kg x 5
Power cleans - 70kg, 80kg x 5
Romanian Deads - 100kg, 140kg x 5
Deads - 160kg, 180kg x 5
Rack pull from below knee - 200kg x 5

will use today as a technique day instead for clean and jerk and snatch.

Grappler,

Congrat's, you are welcome, and thank you!

Congratulations Orange County Fire on getting your FRA staff to convert to CF!! That's awesome!!

My back may not like this one...

297,309,329,344,353,363,368,373,378,383x1

bwt 164

up 1x175 failed 2nd, 2x165. finished 8x135.

Deadlift is my weakest lift since I'v got some back issues.
40 60 80 90 90 90 80 80 80 (kg)

About injuries.
I used to train breakdancing a couple of years ago and when I could'nt do a move I became very frustrated and was trying evean when it was breaking me down. I ended up with a bad knees and shoulder problems.
Crossfit is different. Since I see myself training this type of training for the rest of my life (hopfully) I'm not stressed about performing aslong as I'm continuously improving (form and results).

225-265-265-285-285-315-315-315-335-335

135,155,175,185,190,195,200,205,210,215

Did 5x3 265lb on Saturday after the back squats and I was definitely feeling it today. Nevertheless, I think I hit a PR. The last lift was a single and intuition told me to leave it on the ground after I had lifted it once.

bwt: 170
135/155/175/205/225/245/265/285/295/305

Tor: 135-165-185-185-205-205-205-215-215-185
Jad: 135-225-275-275-295-315-315-335-345-365
Frank: 135-155-185-205-225-235-245-225-225-225

Anyone out there crossfitting in the Hilton Head Island/Bluffton, SC area? If so, I'd like to schedule the WODs w/ anyone intested. Thanks in advance.

Prett sore from those 'Nasty Girls'

bwt - 178
185-185-195-195-205-205-215-215-205-205

First time ME with DL, felt pretty good, grip is a problem, small hands suck

Just wanted to say thanks. I just got hired at the Atl. PD. I sprained my ankle two weeks before the physical test but with slightly modified crossfit, I kept up my endurance and barely lost any time on my 1 1/2 mile run.
PS-Been CF-ing about 2 months!

Can't wait to do this.

Question: Are we supposed to 'storm' through these, or do we take a rest in between sets?

Thanks!

just got through doing the WOD and tweaked my lower back pretty good on the final 2 reps. bad form is probably to blame for that - but going through the rest of the day like this is going to suck!

Warm-up: Ran 1 mile
WOD as Rx'd
2x185, 2x205, 2x215, 4x225

topped out at 445 lb. - failed 465 x 2

rowed 500 m. in 1:30.4 afterwards

topped out at #225; ready to move up. #300 here I come! Ran a mile to warm down.

225,225,225,245,245,245,275,275,275,295

went up to 365

bwt: 148 (female)

KG's- 50;60;65;67.5;70;72.5;75;77.5;77.5;80

total: 80kg (176lbs)!!!!

Bwt 115

265x2x10

So on this 10 sets of 2 is there a weight that you try to shoot for?
My Body Weight is 142

44 YO, 159lbs

CFWU x3

WOD: Worked sets up to 245lbs, PU.

Did deadlift and bench yesterday
Bench - finished with 275 X 1
Deads - finished with 340 X 3 X 2 sets

CFWU x 3 at 15 reps, knee push ups instead of dips
95-115-135(PR)-135-145(PR)-145-155(PR)-155-165(PR, but not full lock out)-155

At 155 I had to use reverse grip since my hands barely fit around the bar. I'm still debating to count the 165, I got the weight up both times with a pause at the top, but I wasn't able to get my shoulders back to complete the movement. Any thoughts?

Kate

BW = 140
135
155
175
195
200
205
210
215
220
225

Is this max effort like last weeks squats so rest inbetween is around 2 mins?

70-75-85-85-85-90-90-95-95-100

95/100/105/110/115/120/125/130/135/130

CFWUx2

135,140,145,150,155,160,165(fail),160(1 rep, failed 2nd rep),150,155,155

70, 80, 90, 100, 110, 120, 125, 120, 110, 110

135/225/245/275/295/315/295/245/225/225

BW 183lbs.

#38 Casey - no storming, go for weight with rests between sets; just don't lose your form
#47 Tracey - if your form is on go for a record. if you need to work on your form stay light and work your way up without sacrificing your form, bad form in deadlifts can leave you a shattered mass of flesh on the floor
#50 Kate - we just had a powerlifting competition, not that it affects you in any way, but they were giving lifts to people. if you got it, then you got it; if you didn't, don't worry about it; just get it next time. And congrats on the personal record.
#52 Hoovnutts - I'll refer you to my answer for Casey

BW = 170, 50yrs.
155
175
205
225
245
275
295
315 (2nd rep - f)
315 (2nd rep - f)
295 (2nd rep - f)

BTW Travis - congrats on getting the big 300 ! Well done!

CrossFit Oakland

Nicole Max'd @ 145 PR

James Max'd @ 195

Max Max'd @ 335: 355 felt nailed to the floor. Dissapointing, not enough sleep or food, I think.

52 y/o, 155lbs.

135/185/205/225/245/255(pr)/255/225/235/245

Limited by grip strength. At 225 and up I have to use alternate grip. Past 255 I can get the first DL but grip fails on the descent.
Any suggestions on improving grip strength?

400 m run + CFWU x 2

I was working on form today.

95-100-105-110-115-120-125-125-125-125

BW = 127

Very close to BW deadlift or I can zone off 2 more pounds.

Bw 185.
200-220-220-230-230-265-265-275-285-295.

well after weighing myself I HAVE TO HAVE TO HAVE TO get back into WOD regularly. not just this every so often s*^t. So when I get home I am going to do "nasty girls"
Is that video kick a$$ or what? !?!? very inspiring ... well that and my extra poundage..

OC represent.
Their training fac is right around the corner, if it's the one I'm thinking of. . .across the street from the Big A.
I'll drive by and mentally send my props.

warmup: PFJP week 6, day 2
crossfit: ME DL 2x(135,155,195,215,235,245-f,205x4)

35yr old
Bw 182

154-176-198-209-209-209-209-209-209-220.

did sets at 385 for doubles

Kelly # 46, Wow! Awesome work.

As for me, 10 x 2 @ 135,155,175,205,225,235,245,255,265,275

175/180/185/190/195/200/205/210/215/220

Been awhile since I posted but I have been keeping up with the workouts. Just my computer got fried by lightning and the work computers have a pop-up blocker not allowing the comment page.

135x2
205x2
225x2
245x2
265x2
275x2
285x2
295x2
305x2
225x2

Been doing your crossfit workouts for about 2 weeks now, (since I found your site) and I love it.

I feel like you should be charging me something and I look forward to everyday. If I could offer one small bit of constructive critism.

Can you could make a demonstration video of all of the WODs with the 'Nasty Girls'!?

Nothing is more motivating to watch before you start your workout!! Those girls are incredible!

Thanks for all you do!

#58- Thanks for the insight Travis! I am glad to see your posts again, even though it means you are in a crappy place.

Kate

bw: 174
Age: 53
Max'd at 185 lbs., personal record (up from 135)

Deadlifts, 2x 150,180,200,220,250,260,270,280,290(f),270,280. Previous pr:270. I did these with the trap bar but used 25# plates because the trap bar has these curved handles that reduce the ROM if using 45#'s. I also used a back brace because as a creaky 58 yr old if I throw my back out doing these, I'm on the shelf for months. I also like the trap bar which avoids the shin scrape problem. I did 280 twice but I couldn't budge 290, not even a centimeter. Thanks, Coach!

Triathlon training
Biked 60m
Ran 45 minutes

cfwu x3, then:

185-195-205-215-225-235-235-225-205-185.

225-245-265-275-295-315-315-295-275-225
My out of shape ass is gonna be sore tommorrow! haha

Ron Nelson- National League West Champions???

Casey#38- Rest until you've recovered, but don't lose focus. The norm tends to be about :03.

Worked up to 245...

5x135, then 225, 275, 295, 315, 325, 335, 345, 355 (fail, 1 rep and knew the second one wasn't happening), 315, 225

Newbie on the block! Hello all. My name is Lopez. I am a Staff Sergeant in the 82nd Airborne Division at Ft. Bragg, NC. Stumbled on to Crossfit and have been doing the WODs for about a week now. My soldiers love it.

33yo, 225

Went light today cuz I am working on the form:

135/145/155/165/175/185/195/205/215/225

Lopez

CFWUx3

BW 126

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

New PR; old was 155 1RM. The 165s today were more 1RM twice quickly, rather than two w/o stopping. Felt good.

Charles #62; I was told this Saturday that Farmer's walk for 400m with heavy db or kettlebell will help grip. I have same issue. Its (one of my many) my weak link(s).

31/ 180

225 x 2
235 x 2
245 x 2
255 x 2
265 x 2
275 x 2
285 x 2
285 x 2
295 x 2
305 x 1.5

"The norm tends to be about :03"

Not all of us are inhuman superstars like you DJ...I think 3 seconds may be too short.....

Been sick for 3 days...so will see how badly this turns out...

Only went to 205 and worked on form. Still sore from FGB and Nasty Girls. Looking forward to rest day!

first time with hook grip for DL. makes a painful lift hurt even more!

bdwt 180

set/kg/bs

1/53/117
2/73/161
3/93/205
4/98/216
5/98/216
6/100.5/222
7/103/227
8/105.5/233
9/108/238
10/113/249

welcome back, Jimmiepop

Started at 265 and worked up to 344. Current BW around 200, thank you firehall cooking!

Nicely done DJ Haus, Jeff T and Kelly Moore!! Still wanna know who this DJ kid is doin' Crossfit back on the Rock.

big pipe: bw 170
205/225/255/285/305/325(slipped from grip on 2nd rep just before lockout)/305/305/275/275
limiting factor definitely grip today on left hand, torn calluses from muscle ups

Age 34
BW 150

225,225,230,235,240,245,250,255,260,265

decided to start CF with todays WOD.
1kRow on a 1:55/500 warmup
135/135/135/145/150/150/145/135/135/135
10min cooldown jog

as Rx: 1 set @ 105 for form/warm-up, the rest at 185. Swam for about 40 minutes at an easy pace. Tried to go 205 for final set, couldn't budge it... Will come back stronger :)

I could not workout over the weekend, and I have Judo class on tuesday, so I really don't want to do "Nasty Girls" before I go to Judo or I will be getting pummelled by the second hour of class when we are sparring with one another. So my question is whether or not it is bad to do Nasty Girls today and then do squats tuesday, deadlifts wednesday, I didn't know if doing those two lifts on consecutive days would be too hard on me or not? Also, In general is it bad or good to switch up a workout due to other training obligations?

Doubled up today w/ nasty girls in the morning.
155,185,195,205,215,225,235,245,255,275x1,265x1

im 16 years old and started this about a month ago and im trying to work my way up to lifting the same as the workout says and im on a diet but im not sure if its working. any suggestions?

2x45,55,65,75,85,95,105,115,115,105
YOA-50, BW-127

Kate- You kicked some deadlift butt!!!

12 min run for W/U

WOD - ME DL

1- 2x 100kg (220#)
2- 2x 120kg (264#)
3- 2x 120kg (264#)
4- 2x 130kg (286#)
5- 2x 130kg (286#)
6- 2x 140kg (308#)
7- 2x 140kg (308#)
8- 2x 140kg (308#)
9- 2x 140kg (308#) (150kg fail)
10- 2x 100kg (220#) (145kg fail, 140kg fail)

Topped out early today and just couldn't even budge 150kg from the floor. Used hook grip on virtually every lift but it will take a bit more time to get used to.

Sam

Age: 31
Ht: 68"
Wt: 240# (25%)

CFWU(10) x3 - 11:20

WOD - as Rx'd

275(o), 225(o), 235(u), 245(o), 255(o), 265(o), 275(o), 235(u), 245(u), 255(u)

(o) - overhand grip
(u) - underhand grip (facing outward)

I started at 275 thinking the deadlift would be better than my squats on Saturday. My form felt weak so I backed off. Need to improve my grip strength and form.

#86 Mark,
Thanks for the suggestion. I'll give it a try. 400M is a looong way.

Executed yesterday's WoD today @ ~ 29:00 minutes. (several rest intervals)
-Added 4 sets of bench press up through 205lbs.
-Added 1 set of 50 each inclined military sit-ups.

age:40
bwt:210#
1@225#
2@275#
3-10@315#

OD- I'm a lot of things, but that's not one of them. Sick??? That's what all those late nights do to you. A shot of Jamison and some honey will get you ready to set a new PR in no time.

Get some, Go again!

about 50% from surgury

3x
5 pull up
15 pushup
400m
30 sit up
10 knees to elbows

dead lift still hurts like a mother for some reason

DJ,
Knew that was coming. I'll take co-champs and a wild card berth any day. Believe it or not, I'm pulling for the Pods vs. St. Louie. We Dodger fans relish a match up with SD in the League finals.

I still think the Pods are cute, like the Angels.

Must be the afterglow of sweeping the Giants on the last weekend of the season.

Go Blue!

CFWU (whew!)
DL = sgt feather & sgt sunshine both worked on form (20 reps)and maxed on 115 lbs on the last 5.

225/245/275/285/295/305/315(1 rep only)/275/275/275

42 yoa, 179 lbs.
CF w/u
225,245,265, rest were 275's.
Nursing the back today.

Have a good day, all.

135/155/165/175/185/195/205/215/225/235

High of 315 for 3 sets of 2...could have gone higher if it weren't for bad grip strength and weak hands...

135/135/135/135/135/140/140/145/145/145

BW 150 lbs (still losing pregnancy weight...9 weeks PP)
As rx'ed
90,100,110,120,130,140,145,145,145,145

Danny #7, got any good comic books? That's what I'd be doing if I was injured. Sandman #50.

135x5
225x5
skined shin with the bar again!

As Rx'd
225/245/275/275/295/295/315/225/225/225
Back started to bother me towards the end, probably need to work more on form before I start going heavier.

Snatch Grip Deadlifts

110 kg 10x2

135,135,185,195,205,225,225,275,275,275 sumo dead

was shooting for 250 on last three but 225 felt so good that i went for more and got it with good form.

255/255/285/285/305/305/315/315/315/315

Used hook-grip on all reps

BW 165

I have moved the Coach Greg Glassman Quotes Page to:

http://crossfitoakland.com

Link is on top left side of page.

If you have any good quotes, please send them to info@crossfitoakland.com.

CrossFit Oakland: Soft and Cuddly since 2006.

Kylie:

Please say more about your diet: what do you eat?

Group Moffett

"NASTY GIRLS"

3 rounds for time of:

50 squats
7 muscle-ups (sub'd 3 pullups & 3 dips)
95lbs hang power cleans, 10 reps

quickest time 12:12:83
slowest time 18:58:40

AGE: 30
BW: 195

135, 225, 275, 315, 365, 385, 405, 425, 455, & 475 x 2

Ryan:
CFWU x 2
DL: 95/125/165/195/215/235/235(fail)/195/195/195

Becky:
10 min Row WU
DL: 3 x 5@10lb/1 x 5@BW

Hey-

Age:47
BW:190

320/340/350/360/370/380/390/400Fail/400x1

PB:405x1

-K

maximus:

im on the "body for life" diet but idunno if i should eat more protein. i really want to shed some fat and build muscle.

Ron- I'm not big on talking trash, but I had to point that out. Oh, and it's not Co-Champs. The Pads took what was it, 13 of 18 games. I'm just hoping the Pad's have a better peformance this year in the post season. See you in the fall!

Go Padres!

blah!!!

140*2*10, it's a start.

bwt - 165

did 20 ab loungers in between lifts = 200
135 x
185x2
195x2
205x2
215x2
225x2
235x2
255x2
275x2
280 failed

BW = 139 lbs.

225 x 2
255 x 2
275 x 2
295 x 2
315 x 2
335 x 2
335 x 2
335 x 2
315 x 2
315 x 2

95-105-115-125-135-145-145-145-150-150 (new PR). I need to start heavier.

Will Do DLs tomorrow....
Today:
C2 - 2 min warm up; 3-rounds of 30 sec work/30 sec rest; work at 200W, 300W, and 400W.
CFWU

For time, 21/15/9 reps of:
inclined press w/ 2-40# DBs
pullups with 5kg ball held between ankles
thrusters with 2-30# DBs
bar dips with 5kg ball held between ankles

Time: 22:15
Notes: started with 40# for squat thrusts until RH wrist felt numb, so lowered weight to 30#. C2 routine needs to be adjusted to 250W/300W/400W.

Finished with 1-leg squats (both normal and jump squats) on the spaceshuttle squat machine.

Kylie- is there a person in your family who can help you with this? Or a coach or teacher at school that you could show the CrossFit site to? It's great that you've started CrossFit and it would be really good to have someone who knows you to help you along the way. All of us here are glad to help as well. Do you know your bodyfat percentage? That is a good place to start, so that you can determine some goals for building muscle. Try the message boards too, for more food info.
Best of luck-
Turtle

WAIKELE FIRE - I did understand you. Alternating grip, overhand/underhand or pronated/supinated is done to improve your ability to maintain a grip on the bar when you deadlift. The opposing grip provides stability. A hook grip is done with both hands pronated or overhand. Look at some of the literature on the site. You press your hand on the bar grasp with thumb and grab your thumb with the remaining digits of your hand. It also improves your grip and allows you to pull heavy weight. It is the standard grip used by Olympic Weightlifters as an alternating grip is unfeasible. You unhook your thumb during the catch. I am not as strong as you but I've lifted 345 with no grip problems whatesoever. Good luck.

27yo
bwt 220
First time with deadlifts so I used weights I could manage with good form.
225/235/245/255/265/275/285/295/305/315

I have been teaching "Body By God" for several years. Find that it makes the absolute most sense from a eat what, when perspective. Use your other guidelines, change when you eat, and watch pounds shed, lean muscle increase, and energy blow through the roof.

http://www.thebodybygod.com

CFWU x 2

2 x 275
2 x 295
2 x 315
2 x 335
2 x 365
2 x 385
2 x 405
2 x 410
2 x 315
2 x 315

was hoping for a PR of 2 x 425 (current 1RM 455). my plan is to train hard for a 1RM 500 by spring 2007. i've set some other prelim goals for 07:

- BW 215 (currently 225)
- DL 500 x 1
- Back Sq 425 x 1
- BP 325 x 1
- C&J 245 x 1
- 30 kipping PU's (still can't kip well)
- 5 muscle ups
- "Linda" sub 25 mins
- 55 second 400m sprint
- 1-mile (sprint) sub 5:30 mins

i've got a long way to go, but enjoying the ride. thanks for the great site Coach. Eric

age 42
bwt 185
225/275/275/295/295/315/315/335/355/375x2

BW 70kg
2min Rest btw Attempts
100kg 2
120kg 2
130kg 2
135kg 2
137.5kg 2,2
140kg 1,F
140kg 2,2,2

135/225/275/325/355/375 touch and go doubles all with hook grip, felt strong might have been able to do more, wanted to work the back squat but ran out of time.

turtle-yeah my dads the one who showed me this but hes doing kettlebells rite now. my body fat percentage is a shameful 22 rite now. i used to do kettlebells and swim but im off the team as of now and am trying to get in shape and get strong. thank you so much for your advice. i really appreciate it!!
-kylie

cfwu x3

1 tree trunk section 67kg 5 sets of 2 reps
2 21.5 kg buckets of dirt 5 sets of 2 reps
1 tree trunk section 79kg 1 set of 2 reps

Did the exercise as recommended. 2 hours later I have tightness across my lower back. Is this to be expected or is it a sign of poor form?

Did this right after Nasty Girls.

2x:
45, 65, 95, 115, 125, 135, 135, 135, 145 (pr), 145

cfwu x 3
185
205
225
235
245
255
225
225
225
225

bwt ~113
175
185
195
195
205
215
225
225
225
225

all conventional

225
230
250
250
270
290
310
330
340
350

lil pipe BW: 160
-back hurt too much so decided to bench
185x5, 205x3, 230x1(pr), 245x1(about an inch off when struggled may have got it but spotter stepped in too quickly) 245x1(f), 235(f)

185-205-225-245-255-275-285-285-275-275

Kylie- Sounds as if you've got a terrific dad. Just give your all to the workouts, and eat clean. You won't be able to keep yourself from getting in the shape you want!
Turtle

Wes- congrats on making the APD. Thanks for fighting the good fight here in the ATL! Be safe.
Turtle

#144 - if you did heavy weights it may be expected, if you did light weights it's probably your form, unless you've never done deadlift before and then it's your body asking you "what the H@#$ were you thinking!?" take alternating cold/hot showers with the water aimed at the small of your back and stretch a little, you should be fine.

turtle, thanx for everything! you made me feel more confidant in my ability to go through with this!! thanx again!!!

only have weights up to 240lb. so...

10X (3X 240 DL)

Mike Donnelly

Burgener warm-up
135x3

225x2
275x2
295x2
315x2
335x2
355x2
375x2
395x2
405x1(1xf)
275x2

Got to my single rep PR, but didn't have enough to get it right back up again. I think it was more of a mental thing then anything.

DJD- Post your Hulk like scores bro. I want to know when you get 525.

Get some, Go again!

135x2
145x2
155x2
165x2
175x2
185x2
185x2
185x2
185x2
185x2

27 yo, 172 lbs

135-145-155-165-175-185-195-205-215-225

Took this one slow and safe. Just not as comfortable with deadlift posture as I'd like to be. (Back is great, but can't get the feel for how to best have the bar clear my knees.) So it ended up feeling pretty easy.

bw-197

warmup
cfwu x10 x2
5x135 dealift
5x135 deadlift

wod
2x185
2x205
2x225
2x245
2x265
2x265
2x265
2x285
1x305(failed on 2nd rep)
2x295(rounded back on 2nd rep)

cooldown
2x225 sumo deadlift
5x135 sumo deadlift

MC

Got a buddy started on Crossfit last week. I told him about the CFWU and he said that should be the whole work out. He'll be a member of the cult before you know it.

225 x 2
245 x 2
270 x 2, 8 times

1 min. rest b/w

245x2
250x2
255x2
260x2
265x2
270x2
275x2
280x2
285x2
300x2
about 1-2 minutes rest between sets

Sets of 2:
205,255,275,285(pr),255,225,225,225,215,205

Dropped it back down to work on form. My form was good at 285 but it was harder to concentrate. Worked on pushing away from the floor at the beginning.

bwt 172

BW202
44yr
2x185
2x205
2x215
2x225
2x235
2x245
2x255
2x265
2x275
2x280

Kyle:

22% bodyfat is well within the normal range for women. You can get better athletic perfomance through lowering your bodyfat, say to 15%, but 22% is NOT shameful! You can go a bit lower, but unless your diet is perfect you will get negative effects from doing so.

I reccomend "Zone/Paleo" and all the information you need is on the main page of this website, follow the links on the right side of the page under Friends of CrossFit.

In brief: eat food from the outside of the supermarket, not the aisles: whole foods such as Meat, fish, egg, milk products, vegetable, fruit, nut seed, etc. Moderate your consumption of Breads, pasta, grains etc. Don't eat "junk food".

Get a balanced diet: roughly equal amounts of protien, fat and carbs.

Good foods: Meat, fish, bird, vegetable, nut, seed, fruit, yam, fig, avocado, olive oil, olive, etc.

Bad foods: junk food, candy, alchohol, white foods (potato, pasta), lucheon meats.

OK foods: whole grains bread, pasta (eat in moderation), little bit of chocolate, oatmeal, etc.

There is a ton of info on nutrition right on this site. Use it and keep it up!

Oh, and eggs are good too.

Just realized I posted the Back Squat WOD from 060930 here by mistake (comment 70). I'm still impressed Kelly!

Early O-lift training, though I was feeling flat and my second pull was crap...altogether not very productive. Hit this up in the evening:

185x6, 215x4, 285x2, 285x2, 285x2, 295x2, 295x2, 295x2, 305x2, 305x2, 315x2

Finished with bench press 135x8, 165x6, 185x6, 195x6, then my spotter left :p

Luncheon meats are bad foods?

205x2x10 DLs

Well shy of my 305# PR but using my new weights at home!

BW: 220lbs

132-176-220-264-284-308-352-375-395x1-400x1

1.5 mile run to cool down (9:45)

Obviously I went for weight here not time (took about 20 mins). On work out like these is it more beneficial to try to finish in 10-15mins or to get those big #'s?

Kyle, this is a max-effort day, so go for the weight, and rest as-needed to fully recover between sets.

thank you maximus for your good advice!!
-kylie

back after a week or so of being sick

2x315 2x325 2x335 2x335 2x345
2x345 2x365 2x365 2x345 2x345

went a little easy, still feeling kind of weak

CrossFit Nation: After DL's, is it a good thing to feel a little sore in thighs and knees, as opposed to feeling back soreness?

BW: 175

DL's 2X 135,155,175,185,195, 205,215,225,235(pr), 245(pr). Want to get 1.5X bw next time.

Wore seatpants so I could keep bar close to shins, but still ripped open scabs from last DL session!

oh is it ok to drink milk?

225
235
245
255
265
275
285
295
305
315
All sets done overhand grip.
Really worked on form, moving head before hips.
Felt weak, staph still making things hard.

Bodyweight 175lbs.

135-185-225-245-275-295-315-305-295-295

Even with the hook, grip was the limiting factor. Left blood on the bar! Huzzah!

which i immediately then cleaned up, of course.

Just completed first full week of CF. It feels so rejuvenating after 15 years of conventional "routines". I can already tell I'll be experiencing the gains I've been looking for for years. Completed everyday as rx'd. Slightly modified some weight due to 2 lower back surgeries( ruptured discs) in the last 5 years and not performing some of these exersises(sq's/dl's)for a while. Kept weight moderate to reintroduce my body to them while really concentrating on form. Also, learning new lifts I've never done before like cleans with a full squat(no wonder you never see anybody doing them and they are so effective...ouch!)Linda introduced me to these during my first date with CF...she wasn't gentle. I need a good resource for performing these lifts properly if anyone has any good suggestions as to avoid a third hospital visit.

Two more months of this should make for a kick ass ski season. 52 days until opening day.

Rock on!

zac-225,225,235,235,245,245,255,255,265,265
mae-135 x 9, 155

225, 245, 275, 295, 315, 335, 365, 385, 405(f), 315, 315

Warmed up with:
3 rounds of:
row 500 M
50 squats

12:50

Rest a few minutes:
5 rounds of:
100 m Hill Sprint
15 GHD Sit ups

17:30

Worked deadlift from rack set at knee height:
3 rounds of:
hold 455 X 10 seconds
5 rounds of:
385 X 5

5 rounds of platform HSPU X 2

Age 50/BW 240#
135/185/225/245/265/265/225/225/225/225

2 times:
95
115
135
155
175
185
205
225
240
185
pr by 45!

Age 29 Bwt 200
Warm up 135 x 5
225/235/245/255/265/275/285/295/305/315(PR)

Tried flexing my lower back throughout the movement - this totally helped with support and enabled me to lift more - does anyone else do this?

Kyle:

Dink milk only if it does not upset your digestion or have other negative effects. I can drink a quart of milk a day with no problem, but some people have problems digesting it.

http://en.wikipedia.org/wiki/Lactose_intolerance

44, 5'11", 202lbs
50% week
135x5
185x5
235x2
185x5
135x5

carol, 40, 5'7", 149lbs
115x2x10 sets

trish, 36, 5'7", 140lbs
115x2x10 sets

www.realmilk.org

Ben: 315, 315, 335, 335, 345, 345, 355 (fail, got 1 missed 2), 345, 345, 345

Rowing 1000m
CFWU x 2
135 x 10
225
245
275
285 ouch
225
225
225
225
225
225
Felt a pull on my very lower back where it would meet the glute on the left side only. Have iced if a few times and consumed some IBU. Hopefully I can move tomorrow.

190lbs
23 y/o

Workin on my technique... sorted out some issues with my lift today...my feet were starting too far behind the bar. Lower back feels much better after fixing that.

10/ 265lbs x2

2x235 2x235 2x2455 2x245 2x255
2x255 2x275(failed on second) 2x275 2x255 2x255

Back after a month off. This is 20 lbs short of my PR but I'm working my way back from vacation shape.

225
230
235
240
245
250
255
265
275

Coming off the stomach flu.
WU 15 min walk up hill and back
Stretch.
WU DL 135# x 10
WOD
185/225/225/245/255/265/275/275/275/275

BW: 170lb
Age: 31

Squats, back extensions and stretching warmup

225x2
245x2
265x2
285x2
305x2
315x2
335x2
345x1 (fail)
345x1 (pr)
315x2
315x2

All numbers in Kilograms

100 x 2
120 x 2
130 x 2
140 x 2
150 x 2
160 x 2 (hard)
140 x 2
140 x 2
130 x 2
130 x 4

Then:
Rack pulls x 1 hold for 3 sec
200
210
220
230
230

Thanks Delaney #135, I've been using the hook grip from the beginning. I guess my main question was if anyone thought that utilizing a double overhand grip will help transitioning to the oly lifts or if you lose strength. I tried it dbl overhand today and it didn't feel too much different. I guess I'll just try to do DL's like that from now on and see what happens.

Mahalo for your replies.

bw 146#
10 doubles: 185,195,205,215,225,235,245,255,265,275

Kept the weight at 100kg (back a little 'iffy)

cfwux2-pullup-dips (bicep tendons still sore)

DLs
10x2

135
185
225
235
245
255
245
235
225
205
185
135

Urbana Garage (Tuesday am) make-up workout

5*4 OHS
Karl
65
89 (40kg)
99
109
109

Dorie
45
55
65
75
75

Comment 185, NavaFit, I only know what I read in Starting Strength. The book emphasizes a straight back, no rounding! I think a flexed back is good, that's what I have concentrated on as a result of my reading, and I agree it feels right. Book points out that extreemely flexible individuals (not me!) might overflex, which is not good.

w/u 2 mi@1/4 mi interval elliptical.
135 x 5 225/275/275/295/295/315/315/315/275/275 x2
1600M fin swim

10/2/06

Deadlift 2-2-2-2-2-2-2-2-2-2 reps

185-205-255-265-275-285-295-300-300-305x1

wu: dumbbell matrix, 10x45 dl
wod: 135, 165, 185, 205, 225, 245, 255, 275, 285, 275 (started w/285 last set, grip failed, dropped weight, regripped, and did 1, reset, then 1)
finished w/35xstrict pushups; 20xghd situps, immediately followed by 15xincline situps; 35ghd back extensions, stretching

Age 32
BW 84kg

3xCFWU(10min)

80/90/100/105/110/120/130(PB)/120/120/120 (kg)

2 min between sets

well I did it darnit.
"nasty girls...uh...almost"
50 squats
21 push ups/dips
10 45# hang cleans (should have added quite a bit more weight)

for 2 rounds and then realized my "PU" on my notes meant pull ups
sooo last round was 21 chairjumping doorframe pullups and 21 dips

16 min.

but I did it and I am going to keep going

Welcome aboard KOB:

135, 225, 245, 275, 295, 305, 305, 275, 225, 225

Lower back still sore from 1.5BW DL a few days back. Couldn't get my form the way I wanted to, butt was lifting and then my back was pulling the weight up like a "good morning." Could not fix this despite keeping the weight low. As such, I couldn't feel it in my legs at all, but my low back is still sore and probably going to be hurting. Not used to DL'ing, I just squatted and cleaned all through college.

bw-185
DL
225X2
235X2X9

First time with deadlifts, so experimenting.

Modified: 5 x 5 going for form.

With a broom handle I did:

5 / 5 / 3 (started to focus on keeping my back straight and it confused my body) / 5 /5 (with 10 lb)

Worked from 190 up to 335. New PR by 5#.

65-85-95-105-115-125-135

That was as far as I got today. Had no strength because I am still getting over a stupid cold.

2x135, 2x135, 2x135, 2x185, 2x205, 2x225, 2x245, 2x245, 2x245, 2x245
and Cindy and 5 mile run

First time using hook grip on deadlifts this heavy... "that hurts" is a major understatement! Worked up to 195 x2 a couple sets, then 200x1x4 sets.

D: Topped out at 260
J: Topped out at 125

bw 155
rxd
reps weight at 155,175, 205, 225, 245, 255, 275, 285, 305, 325.
2 each each weight

did this a day late 10/03/06 but posting here
cfwux3rds 15reps of pushups,dips,situps,squats, 20 second handstand holdx3 dhpu'sx5, kip pu'sx10, jumpingx15

deadlift all sets 2 reps
225/275/295/315/335/355/365/375/385/400
bwt 240 age 31

Day behind. Still skittish at higher wieights, and this is one of my weaker lifts. BW 155#
95# x 10 WU
115 x 2
135 x 2
155 x 2
175 x 4

Want at least 1.5 BW. Have offer from fmr power lifter to help with form.

Hello,

I am looking feedback on the Official CF warmup.

1. Do you use this 3 days in a row?

2. Do you get better results doing pull-ups and pushups 3 days in a row, than every other day?

Thanks for any feedback or opinions. Keep up the great workouts!

140/160/170/180/190/200/210/220/230/240

tried to concentrate on form.

225-225-245-275-275-275-275-275-275-295-295. Didn't feel good today. Also ran 400m three times during the WO with a friend who was doing a different WOD.

did after a untimed nasty girls (accidently hit stop button- grrr)
155/160/165/170/170/175/180/185

135,225,315,335,365,375(F),335,315,315

BW 205 lbs

5 X 245lbs
2 X 295lbs
2 X 335lbs
2 X 345lbs
2 X 355lbs
1 X 365lbs (fail)
1 X 365lbs
2 X 345lbs
2 X 345lbs
2 X 345
2 X 345
2 X 345

a little sore after nasty girl but I felt good about getting up 365 after failing the first time

CFWU x3

Deadlift

255/275/295/300/300/300/300/300/300/300

only had 300lbs. need to get a bumper set and a better bar

BW-198
135-185-225-225-225-225-225-225-225-225

BW 220
275 365 2 failed got 1
285
295
305
315
325
335
345
355

180x2
180x2
200x2
230x2
250x1 and that was that as my back (quadratus lumborum or lower lat) screamed out "NO!" for the second time in a month. Damn deadlifts.

BW: 168
315,335,355,365,375,385,395,405,415,420(only got one at 420)

135
145
155
165
175
185
200

bw 160

185/205/225/245/255/265/270/275/280 went down to 255 to keep form. perfect form until 275

bb #219

i do the full cfwu every max effort day. i will modify it on some workouts that aren't as hard as the others. i like to include things that i want to improve on in the warmup. my current warmup includes: 10-15 overhand grip pullups, 5 handstand pushups, 10 one legged squats(or overhead broomstick squats), dips, situps, and samson stretch. try posting on the message board too.

BW 190

225/245/265/275/295/315/325/335(pr)/355x1+f/355 (pr)

Used overhand, underhand grip. I just can't use the hook grip--something about my fingers, and the overhand grip lets the bar roll too much.

4x10 L pullups....

BW:185
135, 185, 195, 205, 215, 225, 235, 245, 245 (fail), 205. Deadlifts? Man, they're tough. Posting right after DaGunk? Even tougher.

Range - 135 to 210lbs (failed on last set)

245
255
265
275
285
295
315 fail on 2nd rep (hands slipping)
315
315 fail on 2nd
295

Took it easy on this and started out with a very low weight

1. 135x2
2. 155x2
3. 175x2
4. 185x2
5. 205x2
6. 225x2
7. 275x2
8. 295x2
9. 305x2
10.305x2

PR is 315 but I wasn't feeling it tonight.

BWT 250
135x10
225x10x2
295x5x2
365x2x2
415x2
455x2x2
PR W/O wraps!

275 275 295 305 295 275(5 sets). Felt weak after a long night at work. Get some...

BW 180

130x10 (specific warm-up)
220
270
310
330
360
380x1 (failed on 2)
360
310x5
220x10

100kg-110-110-110-110-115-120-120-110-100kg

Got up to 315.

275 lbs x 2 for each of the 10 iterations

left hamstring very sore; prevented increase in weight

135-145-155-165-175-185-195-205-215-225-235
stopped at 80% of max due to ongoing recovery

BW 60kg

30, 35, 40, 45, 50, 55, 60, 65, 70, 72.5, 75, 77.5, 80(F), 80kg (1 rep)

BW 230
135
185
205
225
245
255
255
265
265
265
275

185, 205, 215, 225, 255, 265, 275, 285, 255, 205

bw:206
10, 10, 5, 2, 2, 2, 2, 2, 8, 8

600m swim

Did the back squat WOD: 10 x 2 first.

Then followed up with DLs:
225x2
275x2
295x2
325x2

Started to lose grip and ran out of time, think I had a couple more in the tank.

24 yo
6'2" 220

CFWU X 3

275
295
315
295 X 1 275 X 1
275
275
275
275
275
275

Tough one today. Poor form so I backed down to 275. Still recovering from the whoopin' I took from those nasty girls.

does anybody know where the Orange County Fire Authority fire guys (and girls) CrossFit?

I'm down here and I'm not seeing them!

41 yo
200 lb.

135,155,175,205,225,245,255,275,295,315x1

used hook grip and sumo stance.

205
225
235
245
256
261
269
274
280
300 fail (stupid attempt to get the 300lb pr because 280 felt good)

bodyweight 137lbs

bw 170

155
245
275
310
310
320
330
340
310
310

did some push jerks afterwards, but man was I sore

Chris
185x2
205
235
205x6

Julie
95x5
115
95
105x3

Body Weight: 162
Age: 36

135 X 2
225 X 2
315 X 2
365 X 2
385 X 2
395 X 2
405 X 2
365 X 2
315 X 2
315 X 2

cfwu x 3
2 x 175
2 x 185
2 x 195
2 x 205
2 x 215
2 x 225
1.75x 235
2 x 215
2 x 225
2 x 225

Olivia:

2 x 85 x 4
2 x 90
2 x 90
2 x 95
2 x 95
2 x 100
2 x 100
next time think about warming up with 85 first and then starting the 10 sets

225, 245, 265, 285F, 245, 250, 255, 255, 260, 260

CFWU x 1

135,165,175,185,205,215,235,245,255,135

BWT: 225

warm up: 1mile run

395x2, 395x2, 395x2, 395x2, 395x2, 395x2, 345x2, 345x2, 345x2, 345x2

Orange County Fire Authority

Addressing all of the comments about the picture.

The OCFA began using Crossfit in our Recruit Fire Academy this past summer with great results. We are one month into our second Academy using Crossfit now. Six of our Firefighter/Peer Fitness Trainers have been through the Crossfit Certification Seminars to assist with the program. The picture was taken at our Regional Fire Operations Training Center in Irvine, CA (Jamboree/Tustin Ranch), during our last academy. Some of the Firefighters in the picture are the Academy Cadre. Lead by example!

The OCFA was introduced to Crossfit about 3 years ago by a Probationary Firefighter. We now have many Firefighters in our 62 stations using Crossfit daily, including a number of our civilian staff (finance, community education, fire prevention, etc....). Our Wellness/Fitness Program highly supports this training.

Respectfully,
Jeff Hoey - Peer Fitness Trainer, OCFA

no training for me today
Johan

185 for all 10 sets of 2. What is the guidance on the weights and how much to increase with each set? And what is the standard time or rule of thumb between sets?

95/105/115/125/135/145/155/165/185/195

405

PR for me

and double bodyweight for first time

255
275
285
295
305
315
325
335
345 (1 good, 1 fail)
325

What does everyone do about callouses when deadlifting? By about round 7, my girly soft hands were to' up, and grip became the limiting factor. Any ideas?

wt: 203 ht: 5'09"
39 yrs old
Haven't done deadlifts in years:

2 x 185
2 x 205
2 x 210
2 x 225
2 x 235
2 x 245
2 x 255
2 x 265
2 x 265
2 x 265

Late post Thurs pm 10/5/06 from Monday's WOD.
cfwu x 2
DL's w/ Peterson @ 33's
We started at 225 went to 345 and ended at 335
Went up each set. I lost the numbers, but I think it was something like 225, 245, 265, 315, 325, 345, 345, 335, 335, 335
Paul did 6 on the last set too, I think.

Warm up= 135x10 135x10
Then x2
225/225/275/275/295/295/305/305/305/225/

185
205
225
275
315(1)pr pevious 1 rep max 300
295(1)fail at second
275
275
225
225

As Rx'd

185x2
185x2
225x2
225x2
225x2
225x2
245x2
265x2
285x2
295x2

Catching up, 6OCT06

bw: 121

5x95
5x105
5x135
2x145
2x155
1x160
1x165

Camp Taji, Iraq

165/175/180/185/185/185/190/190 (bad day; lost grip, even reducing weight)

Did this the morning after the filthy 15 from 2 days later. Had used doorsill then to do L-pulls and KTE - grip tired. Might have affected this as grip failed towards the end & had to drop down weight. In lbs, 230, 240, 250, 255, 265, 275, 285, 295 (got one, failed second twice), 275, 275

Completing this workout tomorrow. I guess I'm a little too far behind schedule. I've been really looking forward to this workout, hoping for a new PR but I will not get to post it since I'll be completing it too late.

Deadlift 2-2-2-2-2-2-2-2-2-2 reps

In kilos:

2 x 40
2 x 40
2 x 50
2 x 50
2 x 55
2 x 55

(Kept this low due to a back injury from BJJ)

Hello everyone!

Didn't think this would be as hard as it was am used to doing 1RM's.

2x70
2x75
2x80
2x85
2x90
2x95
2x100
2x105
Stopped as felt a little shaky.

London Crossfitter!

Hello everyone!

Didn't think this would be as hard as it was am used to doing 1RM's.

2x70
2x75
2x80
2x85
2x90
2x95
2x100
2x105
Stopped as felt a little shaky.

London Crossfitter!