Huh, so soon? First time I've ever seen anything repeated that quickly.

Hey-

Cool!

-K

Sweeeet - I love the Kool Aid Crossfit pic. I'll be putting that on the desktop of my work station computer at the K9 offices. I hear it enough at work that we Crossfitters are like a cult. I laugh and tell them to drink the Kool Aid. The younger guys don't get it....

what Trooper said...
Can we expect to see the CFT popping up every couple weeks?

You never know what might come up, life's a b|t#*!

Hah! Thanks coach. All those hours staying up late in architecture school paid off, huh?

To all new members: Welcome.

Please review the CrossFit Total instructions found here:

http://www.crossfit.com/journal/

BEFORE ASKING HERE IN THE COMMENTS

Happy Crossfitting!

Nice work Jonathan!

Nice work Jonathan and Ann!

BWT. 179 Age 31

Just finisher Nicole
5 rounds, my pull-ups aren't pretty yet

As Rx'd: 695

BWT. 173, Age. 24

The Kool Aid man scares me.

Plus, he wears tights.

Hey Joe #7

Can I break up the reps, like do half the rep for the first thing , then maybe a quarter of each of the reps for the other thing, then finish?

Also I hear you should never squat past 10 degrees, do you know anything about that??

Been CFing for about 10 mos now and have never heard an explanation on the Kool-Aid saying. Can anyone help explain it to me?
Thanks,
Jeff

A fitting image, since after the seminar I feel like crashing through a wall and indoctrinating a roomful of eager minds into the Crossfit way of thinking!

#14 - it's a reference to Jim Jones, an infamous cult leader who led a mass suicide of almost a thousand people using poisoned Kool-Aid.

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

Jeff and Charity--
The Kool-Aid thing came from the Jonestown cult run by Jim Jones. They all checked out by drinking poisoned Kool-Aid (actually it was Grape Flavor-Aid, but who's counting?) Look it up on wikipedia...

Jim L.
Thanks for the enlightenment! That is aweesome.
Jeff

#12 gaucoin-

You might enjoy this, it's about the Kool Aid man-

http://www.youtube.com/watch?v=wyMSGPE90tk

Kate

YES YES YES

as Rx'd

267 deadlift (PR)
115 press ( oh well)
245 squat (PR)

203# BW, 41 years old
been crossfitting for a year now, rehabbing a shoulder injury for about half of that.

as Rx'd

267 deadlift (PR)
115 press ( oh well)
245 squat (PR)

203# BW, 41 years old
been crossfitting for a year now, rehabbing a shoulder injury for about half of that.

okay im very new to crossfit (this will be my second workout..."nicole" was my first) and i have no f'ing clue as to what my 1rm would be on any of these lifts. it says in the explanation that you shouldnt try any of these if youre new to them.

can anybody suggest a workout that would get me familiar with the lifts without killing me. should i just do them with 50% bodyweight for a few reps?...even lighter? heavier?

any suggestions would help...i really wanna stick as close as i can to the workouts. thanks a ton.

sorry i just realized i shouldve posted that on the boards...

Jared go to the exercise link and there they have everything explained. If this is your first time doing these lifts I highly sugjest you dont worry about weight and just work on your form.

Very funny Max.

I'm not trying to be mean I'm just letting people know there is a place to answer their (real) questions.

Besides, you know you're not supposed to drop more than 6" in a squat!

oh for god sakes what a waste. screw this I'm doing "Murph" again. A REAL workout. peace.

Screw that! I'll do this at the end of my 41 day workout plan (beginning of next semester). I'm on a 2 on 1 off schedule so my on days have to count!

I'll be doing 5x5 back squats
3x5 Farmer's Walks and Medicine ball games in the morning!

#29

it's a shame you think the crossfit total is a waste. some people may be like the energizer bunny and can keep going and going on bodyweight stuff and runs, but it's equally as important to have serious total body strength, as demonstrated in the crossfit total. Plus, for those who had never really maxed out before the last one, this is their chance to really give it their all. Also, if you don't think the CFT is a real workout, you're not doing it right.

As a side note, does crossfit ever have high-rep heavy squats or deadlifts? One killer workout I did before crossfit was 1 set of 20 reps of around 75% of your max backsquat. Man, that killed. I've seen people do the same with deadlifts.

Form before weight on the deadlift everyone. My Oly lifting coach has only been able to swim for the last 20 years through overdoing this lift.

Joey, if you doubt the effectiveness of the WoD, go and read something by its architect: http://www.startingstrength.com/

615# CFT
49yrs old
225#

Livestrong!

Ahhh, it all begins to make sense.

CrossFit Total, a series of killer workouts -- with, mind you, not really much heavy lifting -- then another Total?

Coach trying to make a point here?

A comment on #27 and 28.

Im sure that this is being repeated so shortly because so many crossfitters have not maxed out on these lifts, they have been doing body weight lifts or 225DL for 21 reps or things like that. I know that even for myself, I love to do heavy olympic lifts and power lifts but with the crossfit total at the end of it all I still felt like I could have probably done a little more and was looking forward to the next time this one came up. Coach probably got a lot of people thinking along the same lines and decided that since we have all had out trial with it and know our results maybe we can do a better job the second time around so lets do it again while it is still frsh in our minds on what our new goals are. Probably wont come up again for a month or so.
Im personally glad that its back this early. I love the heavy Stuff

Still on the Concept2 Holiday challenge, but I'm starting to physically notice the lack of full CF workouts.

Regardless - 7,500 Meters this morning. Finished with 4 min tabata rows.

CFT
Squat: 90 kg
Press: 55 kg
Dead: 90 kg
Total: 225 kg

this will be fun,seeing as how I missed this last time, I get to try it out. Hopefully I wont be too embarrased. My back squat isn't all that great.

BW 155#

Back squat 245#
Press 155#
Dead lift 295# (ran out of weight)

Total 695#

The beauty of crossfit is variety. I personally have no idea what my max was on any of these lifts until today, since my exposure to power lifts during my training as a gymnast was minimal. Thanks Coach, for keeping the workouts interesting and informative.

For all of you whiners out there saying that the workout isn't hard enough: Trust the program. If you got something left in the tank, do something in addition to the work-out. I've been crossfitting for about 4 years, and at age 47 my overall fitness is better now than 20 years ago.

BWT 205Lbs
Crossfit total 1175Lbs.
Let down as always by squat. Needs a lot of work

hey, travis, no worries. my total is less than some people's deadlift...i'm working on that, though...

Bw=145

Squat - 245
Press - 125
DL = 287.5

CF Total - 657.5

Will

If this WOD was supposed to show how you lose strength from the last 6 WODs, it did a great job.

I dropped 5-10 lbs in each exercise, and 20 lbs overall.

Things like this make me skeptical. I might have to step away from the Kool-Aid.

BW: 92kg

B.Squat:160kg
S.Press: 60kg
D.Lift: 160kg

CF Total: 380kg

Hi all,
How does this feat of muscular endurance sound: during the "Ten Mile Day," back in the Spring of 1869, eight Central Pacific ironmen (all Irish) laid 3,520 lengths of rail. the pace was 8 (560#) rails laid/1:20. They had an hour long respite for lunch- consisting of boiled beef and, most likely, other victuals. Each man moved approximately 125 tons that day. So who's up for a day of deadlifts (say 1,100 reps or so at 100 kilos)? Those men were machines!

Saturday's work
{Squat 135kg.x5 and Press 55kg.x5}x5. Bdw. 83.5kg
Yesterday's work
{MU (bar; regular and thumbless grip)x1 and walk 180'}x20. Duration 15:00...

SQ: 265
PR: 125
DL: 345

CFT: 735

Finally one I can do well in!

At 7am this morning:

Squat- 365lbs
Press- 185lbs
Dead- 455lbs with a belt

Total: 1005

Only week 3 of CF - still not ready for the CFT but worked on some fundamentals. Just ordered a rack, so had to do without today:

1 mi run 7:46
15 pushups
Burgener Warm Up

15x95# Back Squat (practiced a few simulated dumps)
12x95# Front Squat

15x75# Shoulder Press
5x75# Shoulder Press

10x75# Deadlifts
10x135# Deadlifts

BW: 175 AGE: 28

BWT=284; 43 YOA

BS=435#/SP=215#/DL=435# (chest cramped)

1085 Total

BSquat - 245
SPress - 125
Deadlift - 260
BW - 165

Doesn't anyone find this kool-aid joke a little disturbing? I'm old enough to remember the Jonestown event, and the joking attachment of what is a worthwhile fitness organization to a messianic suicidal cult leader is odd. I realize "it's only a joke, lighten up" but personally I would like to see a different analogy used.

BW 177

Squat-375
Press-165
DL-410

Total 950

Get ready to see more Oly lifting in the Big Boxes....

Link is work/family safe....

http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100142601

BWT: 135

Squat: 340
Press: 140
DL: 320

Total: 800 Real happy with this but my body is super tired. I think heavy lifts like this can take a ton out of you.

actually the expression "drinking the Kool-Aid" has become part of the vernacular to mean, "buying in to something totally and uncritically." As in, "venture capitalists really drank the Kool-Aid as they pumped the price of unprofitable e-commerce companies to the sky."

I'd say relatively few people today would think first of the Jonestown tragedy. If we start to worry about this, what would we make of expressions like "he lost his head", "that was a trainwreck", "she is poisonous", "cat got your tongue". Most of this stuff dates back to a time when life for all was nasty, brutish and short.

It does imply that Crossfit is a cult. I think that might be something to which more people would take offense.

team campbell:
w/u: 1xcfwu, 2 x 10 bs, op, dl w/broomstick, 1x10 w/45lb bar
wod:
mfbunch: cft: 665 (645 last): 245 bs, 125 op (attempted 135, missed badly); dl 295 (attempted 315, failed to lock out at top)
joeyd: cft: 625 (615 last) 225 bs, 125 op, 275 dl
jeff: cft: 695, bs: 245, 135 op, 315 dl
susan: did the fifties wod (minus kettlebell swings, knees to elbows, back extensions, and double-unders), did not get time

Male/28yo/165#/5'7"

Squat: 275
Press: 145
Deadlift: 275

CrossFit Totsl: 695

QA4, Afghanistan

Burgener Warm Up
Press 120# + Squat 225 pr + DL 260 pr = CFT 605# pr by 25#
CFT 605 + max pullup +35# = CFT2 640
I just thought the cft was missing a pulling component
40yrs/208#

Dave #41,

You may not have yet developed the fortitude that allows one to sustain the rigors, the ups and downs, that are requisite to success, be it athletic, financial, or personal.

That would be the worst kind of "out of shape".

Total - 800 (35lb improvement)
Squat - 315 (+20)
Press 160 (+5)
DL - 325 (+10)

back squat: 65 lbs.
shoulder press: 65 lbs.
deadlift: 80 lbs. (could have done more)

total: 210 lbs.

coop
bw170 age 38
BS 225
SP 110
DL 275
total 610

Mike
BW 180 age 23
BS 225
SP 130
DL 335
Total 690

I recently fed my wife the crossfit Kool-Aid intravenously while she was sleeping...well, that is my story. Anyways she is on the band-wagon which is great because I lost my crossfit partner about 4 monthes ago. Her first post was yesterday, but she has been doing it now for about 2 weeks. Thanks Coach for converting another one.

bwt = 190 lb

BS - 365 lb (+15 from earlier effort)
PR- 185 lb. (+10 from earlier effort)
DL - 455 lb. (-10 from earlier effort)

total = 1005 lb. (+15 on total)

Sq - 285# +10
SP - 140# +5
DL - 380# +5

CFT - 805# +20

BW - 150#

BW=112
Total=335 (20lb PR)

Back squat= 120 (up 5lbs)
Shoulder Press= 70 (up 5lbs)
Deadlift= 145 (up 15lbs)

M/27/210
SQ=375
SP=175
DL=405
CFT=955
-Went lower than used to on Squats. Weak on Dead Lift -- need to work on them more.

Colorado Springs, No Compromise!!!

Age: 35
BW: 193

Back squat: 297lbs
Shoulder Press: 154lbs
Deadlift: 398lbs
Total: 849lbs

I started Crossfit in July and have only skipped 2 workouts due to injury. My starting safe deadlift max was 245lbs back in July, now it's 400lbs. I've shown incredible results since I started.

#53

You say "cult" like it's a bad thing?

47/M/5'8 1/2" /154
Back Squat 255 (PR)
Press 110 (PR)
Deadlift 245

CFT 610

First shot at CFT 575. Much better warm-up today. This may be pretty close to my max at this point. Squat was shaky and I failed DL at 265.

Coach:

When you introduced this on 12/2 your mentioned with respect work done on CF mods by Jason Bagwell. Any link or place I could visit to read up? Thanks.

Darrell

Age: 45 yrs.

Squat - 350 lbs
Press - 225 lbs.
Deadlift - 350 lbs.

Total - 925

Still rehabbing from a DL injury over a year ago, but getting there. Hope to get my SQ and DL up in '07.

CFWU x 2 minus pull ups

Back squat- 165 (PR) up from 155 from last time,
Shoulder press- 80 (PR) up from 75 last time
Deadlift- 185 down from 195 last time

Total- 430 up from 425 last time

I tried 175 on squats but didn't get to parallel when I felt it in my knee, so I didn't count it. Form went to crap on last deadlift, so I didn't push it. I really needed the endorphins today.

Kate

Just started crossfit today after being bored w/ some other conditioning routines i've been doing for years. have a bad nagging shoulder injury i've had surgery on so i took the workout and modified it a bit. oh and i'm an out of shape 26 y/o 5'8 148lbs

did the normal crossfit warm up

3 rounds of 5 repetitions of each sub max.
50lbs each

front squat
shoulder press
dead lift

squat: 340
press: 195
dead: 430
total: 965

all 5lb improvements from last time, 15lbs overall

CFWUx2

Back Squat: 130
Shoulder Press: 65
Dead Lift: 160
Total: 355

As Rx'ed

Squat: 195
Shoulder Press: 125
Dead Lift: 225

Crossfit Total: 545lbs

BW 165

Squat 218 PR
Press 128 PR
DL 304

Total 650

50# for good form

Score from my first Crossfit Total on 12/6/06
Back Squat = 115# (PR)
Shoulder Press = 45# (PR)
Deadlift = 130# (PR)
Total = 280#

Today
BW=125
Back Squat = 115#
Shoulder Press = 55# (PR)
Deadlift = 130#
Total = 300# (PR)

as rx'd bwt. 190

bs 355
sp 195
dl 425

975 total

bs 275 (pr on 3rd attempt)
sp 115 (pr on 2nd attempt - failed at 135)
dl 245 (pr on 2nd attempt - failed at 275)
total = 635

bwt 137

Squat - 220 pr!
Press - shoulder pain, had to stop at 65#
Deadlift - 225 pr!

510 total

CF Oakland

41yo/160#

DL: 275 (295#PR)
SP: 120 PR
BS: ran out of time

Interesting lesson learned. During the DLs I was thinking about the end of the lift, not the lift itself. As a result, form broke down, the weight stayed below my knees and I scored 10 pounds less than last time.

BW=155

As rx'd:
squat=185
press=105
deadlift=255(PR)

First time doing CFT

BW: 255 lb

Total 755
Set new PR for squat (300) and deadlift (305).

bwt - 120

BS - 165
SP - 80
DL - 225

Total - 470

squat 275
Press 135
DL 335

CF total 745

52/155/5'9"

BS: 225
SP: 105
DL: 275

Total: 605
Last Total: 580
Target Goals: BS: 235, SP 120, DL: 275 = 4xBW

Squat-377lbs
press-174lbs
DL-396

CFT: 947lbs
33lbs weaker than last week1

no press due to injured shoulder.
bw 165lbs, 75 kg
dl 137,5 kg 303 lbs
sq 100 kg 225 lbs

N: BWT 113
BS:175(PR)
SP:70(PR)
DL:195(PR)
total:440
J: BWT 165
BS: 275
SP:155(PR)
DL:385(tie PR)
total:815

54/158/5'8
Back Squat = 335#(+5)
Press = 120# (-5)
DL = 322# (+5)
Total = 779

Lauren C - thanks for your comment yesterday, just saw it now

Dave #41

The last time we did this was after a rest day. I find that makes a big difference. Don't give up-get pissed and use that energy to do better next time.

28 y.o.
bw 220

First time doing the CFT:

Squat 315
Press 135
Deadlift 295
Total 745

Pretty surprised, barely made the squat so took it easy on the deadlift, could definately have done another 25 or so. Well, learn by doing. Feel great though, first time EVER doing 1RM.

I don't feel comfortable doing the crossfit total alone. My husband/workout partner/spotter is still out with a femur injury.
CRWU 4 times plus some rather pathetic swimming.
Also practiced my handstand (with heels touching wall) I am up to 4:20....still going for that 5:00 mark K.

age 40/5'8"/bw 177

Back squat = 250#
Press = 135#
DL = 345#
Total = 730

First time trying this - pretty happy w everything but squats

BW: 195 Height: 6'4"
Squat-271
Shoulder Press-143
Deadlift-339
Total= 753, up from 340 but I MAY have miscalculated last time??? This workout took me FOREVER!!!!!!!!!

Age 31/5'9"/bw 175
DL:275
BS:275
Press:150
Total:700
First time...it's all about the yoga baby!

872 total (302 SQ, 148 OP, 422 DL)
bwt-163

While I realize this is not the correct time to discuss the kool-aid analogy, I feel a need to respond. It may be a little disturbing, as I, too remember the incident vividly, but I think we, as a society, have become way too sensitive. "Political correctness", in my opinion, is out of control. It has gotten to the point where you can't say anything anymore without the fear of offending someone! I say lighten up and have fun. By the way, Merry Christmas to all!!

M/30/191/72

Felt like something different today, so did:
10-8-6-4-2 of
285# dead
135# press
135# clean

nice

2 months of!
Age 32
BW 84kg

Back Squat - 100kg
Press - 57,5kg
DL - 130kg

Total = 287,5kg

M/26/180

Squat: 315 (down 20 lbs)
Press: 155 (down 10 lbs)
Deadlift: 355 (up 40 lbs)

Total= 825 lbs (+10lbs)

M/26/180

Squat: 315 (down 20 lbs)
Press: 155 (down 10 lbs)
Deadlift: 355 (up 40 lbs)

Total= 825 lbs (+10lbs)

29M/6'4"/228lb

Squat: 385 (careful due to a previous knee injury)
Press: 185
Dead: 475
-----------
Total: 1045

age 38
bwt 225

Back Squat--225#
Press--145#
Deadlift--285# (all the weight I have at home)

CFTotal--655#
I missed this last time

Only my 5th CF workout, so didn't max out, just tried to do the lifts correctly.

CFWU (could only do 5 pullups & 5 dips each round)

Squat: 115 x 5
Press: 65 x 5
Deadlift: 115 x 5
--form sucked donkey balls

Nowhere to go but up, I guess!

BS: 365 pr by 35
SP: 185
DL: 365 pr by 10

Total: 915

Check out this "build your own gym" article featuring sandbags, med balls, parallelettes, and plyo boxes in today's Washington Post (login required, I think): http://www.washingtonpost.com/wp-dyn/content/article/2006/12/08/AR2006120801672.html

BW 184 YOA 35
Squat 355
OHP 160
DL 405

Ratio 5 exactly

OH Press was weak out of the hole, painful first 3-4 inches, any suggestions?

45y/o m
158 btw
squat 241 (up 6)
press 115 (same)
DL 339 (up 24)
695 total

31 yom
bw 209

squat 225
press 125
DL 335

Total 685

#19, jknl, you've outed me and my Dane Cook references. OH YEAH!!!

#49 needs to chill, the 'drinking the kool-aid' reference has been around so long the reference to Jones Town has lost all meaning. Besides, if you can't laugh at mass suicide, what can you laugh at now?

34 180lbs
squat 225# down 10#
press 125# down 10#
deadlift 225# down 20#
CFT 575#

A little tired form last night wod and my lift partner was not able to make it.

#100, KUDOS!!!!

just wanted to let all those that were engaged/interested in the rest day high rep olympic lifting discussion know that boyle provided a response in the comments

bwt 245

squat: 245#(pr) albiet a low one, back squat is not my favorite exercise
press: 125#
deadlift: 345#(pr by 30#)
CrossFit Total: 615#
went for 1 rm bench press for giggles: 245#(pr by 20# & first time body weight bench)

my math sucks!
CrossFit Total: 715#
and to think i was excited to break 600. woohoo!!

My back isn't quite ready to take on a max loading workout yet, so did "Jackie" today.

I had never done "Jackie" before, and it was one of those workouts where you look at it on paper and say to yourself, "Gee, that one doesn't look too bad." Wrong.

1000 m row
50 Thrusters, 45 lbs
30 pull-ups

For time.

12:35

36 y/o
bw 265

300# squat
145# press
325# deadlift

total 770#
not too bad for my first crossfit total

M 50 178 69 Previous CFT 710, today: 695
SQ 265 (same)
P 135 (+05)
DL 295 (-20)
Followed by 5x3 135lb cleans, KTE practice.

255 shoulder press
365 squat
455 deadlift

1075 total

SQ 252 (+2)
PR 150 (+5)
DL 350 (+5)

CFT 752 (+12)

Bench Press 225

Had to subsitute bench press for shoulder press (shoulder is still sore):
372.25
(110, 85.5 bench, 177)

last time:
356 total
144 lbs bwt
(111.5/67.5/177)

Tim:

Squat: 300
Press: 150
Deadlift: 400 (PR)
Total: 850 (PR)

I failed with 315, 155, and 405 respectively, so this is my max, for now. Once upon a time I could press bodyweight and squat double bodyweight. However, my deadlift is as strong as it's ever been. I will shoot for 365-180-455, and hopefully get it, in the next year.

Squat:220
Press:125
Dead:325
---------
670 -weak!

squat 245 (PR)
shoulder press 85 (arrgh!)
deadlift 365 (PR)

total 695

BW = 170

obviously there's a huge disparity between my leg strength and my upper body strength

Don't have very many weights at the moment, so I could not go anywhere near my max.

Back Squat: 75 lb
Shoulder Press: 50 lb
Deadlift: 95 lb
Total: 220 lb

For all those with back issues, here's a method that keeps me young. Put your hands on your hips with your fingertips on the illiac crest. Now pull in your abs, tuck your tailbone, and tilt your pelvis aft (keep the chest up!) Imagine your pelvis as a bowl of water, and try not to spill fore or aft. Practice this standing, sitting, running. Lastly, read & re-read Rippetoe on DL technique. Good posture is good exercise! Happy Crossfitting!

Age 37
BW 176

As rx'd

Squat- 405
Press- 215
Dead- 475

Ryan

Jason M/33/200
655#

Dallas M/26/200
705#

Andy M/25/205
725#

Chunn M/20/185
725#

Finished with:
1 mile run
10 pullups
1 mile run

245
110
265

610 total
Not much diff. from last time

sub'd today's WOD for Karen (150 reps wallball)

about 9:00

then worked on deadlift/front squat

#131 RTC you are a MONSTER! Congratulations, that's amazing.

I posted a couple of PR's last time and managed to do it again this time.

30 yo / M / 183 / 6'2"

215 (PR by 10#)
135 (same as before)
205 (PR by 10#

TO+AL = 555

Which by the way is a really really cool number in the World Rally Chamionship world ;)

Age 34
BW 148#

Back Squat 210#
Press 140#
Deadlift 290#

640 total
+20# from last time

Well, aren't we a bunch of saints who follow directions...
My squat was decent (325)
But I Dq'd myself in the Press (155) [Bent knees to get it off my shoulders]
and the DL (375) [two attempts], so my total score was:
325

There's always next time...

Another wasted non workout day. Must be a day to train my ego. Wait, I just trained my ego the other day with this WOD. Time to get a new dart board to throw darts at. At least if your gonna dup yourself so quick at least give us an alternate WOD to do. If you want us to be creative and come up with one on our own then why do we even need to vist the crossfit website. Come on we expect more out of you!

le

M/41/192lbs

Squat 405lbs
Press 170lbs
DeadL 365lbs

Total 940

My first cross fit total.

Hmm. I'm stuck in the UK for another night. Maybe I'll do tabata squats and something else before bed. Have fun.

Post 139
Either do the WOD or don't but quit griping about it. Make up your own do it everyday if you want, but why waste electrons griping about it? Go to one of the affiliates, do theirs, but quit crying.

lil pipe BW 165
DL 335 (pr)
SQ 255 (pr)down all the way but chest forward lil
SP 160 (pr)
750

Squat=315
Shoulder Press=170
Deadlift= 330

Total 815

Age 34
Weight 180

BS 235 same
PR 135 -10
DL 415 PR! +10
CFT 785

Age: 18
BW: 175
DL:335
SP:115
BS:315
Total:765

Squat=289
Shoulder Press=165
Deadlift= 230

Total675

Age 26
Weight 185

Bodyweight 175lbs

squat 250 (failed at 270 :( )
press 145
deadlift 350

CF Total: 745, up 30 from last time. strangely, switching from hook grip to alternating grip did the trick.

Back squat 120kg
Press 67.5kg
Deadlift 160kg

Total - 347.5kg

Lasst time 305kg

gol-dang but there are some strong people on this board.

squat-345
press-205
deadlift-420

970

A bit off topic but "trolling" seems to be up quite a bit around here lately.

Kind of a buzzkill.

WU
run to gym
WOD
BS 245#
SP 165 175(fail)
DL 295 315(fail)

BP
225 x3 for 5 sets
245 x2 for 2 sets
run home

bw 120
squat 175 pr
press 85
dl 215
475

SQ - 225 (+5)
SP - 150 (+5)
DL - 315 (+10)

CFT - 690

Back Squat: 275#
Shoulder Press: 115#
Deadlift: 335#
Total: 725#

891 total (363 S, 143 P, 385 DL)
900 narrowly escaped me today, next one.

Lou Ellen #139: either slam the weights or don't, but quit being a tool. I suspect that Coach is happy to refund every cent that you paid him for today's WOD.

BW 177/21 -1st CFT ever
Back Squat - 275 x 3
Press - 135 x 3
Deadlift - 275 x 3

It's been a while since i've done real lifts.

Squat: 315
SP: 125
DL: 350 (could have done a little more)
Total #: 790

Added 10lb to squat, 10lb to deadlift, no gain in press. 10lb gain in bench, though...

M/33/178#/69"
Squat 300 (+10)
Press 170 (+5)
Dead 345 (+5)
CFT=815
I was glad to have another shot at this after doing it 10 days ago.

BW 240
Age 33
Sq 405
Press 235
DL 495

Total 1135

m/21/163#/68"
Sqt-275
Press-145
DLift-365

total=785

CF Total: 725 lbs. (BS= 295, SP= 115, DL= 315)

Age - 47
BW - 165
BS - 265
SP - 155
DL - 280

Total - 700

28 y/o 170 lb 5’10” approx 12% bf
CFWU x 3

Exercise Specific Warm Ups were done immediately before Attempts
Squat Warm Up: 45lbs x 10 – 65lbs x 5 – 95lbs x 3 – 115lbs x 2 – 135lbs x 1 – 145lbs x 1
Squat Attempts: 155lbs x 1 – 170lbs x 1*

Press Warm Up: 45lbs x 10 – 55lbs x 5 – 75lbs x 3 – 95lbs x 1
Press Attempts: 100lbs x 1 – 105lbs x 1*

Deadlift Warm Up: 65lbs x 10 – 95lbs x 5 – 135lbs x 3 – 155lbs x 1
Deadlift Attempts: 165lbs x 1 – 175lbs x 1*

First Time Crossfit Total: 450lbs

Rested 2 minutes per set or attempt.
*= PR

This is the order I did the warmups/Attempts in. Can someone please let me know if I interpreted this correctly from the CFJ explanation?

Almost embarrassed:

SQ: 210#
SL: 120#
DL: 245#

2nd day of CrossFit after not doing it since Dec. 2004.

M/25/155
first CFT
BS 255
SP 135
DL 305
total 695

Mark

SQ 205 (PR)
PR 115 (PR)
DL 265

CFT 585

BW 201/5'10"/M/29

Squat 315, ass to ankles
Press 155, realized that I was using incorrect form last time, too much knee bend. 10 lbs less than last time, but proper form
DL 325, had 335 almost locked, but my grip failed. Grip is the weakest part of my DL.

Total, 795, -10 vs. previous

age 40/5'8"/bw 177

Warm up
Back squat = 175#
Press = 85#
DL = 245#
Total = 505
5k run

First time with CFT and first real lifts since my 20s. The last decade has been spent playing in the endurance realm (100 mile mountain bike races, Ironman tris and marathons). I'd like to see if I can bring these totals back up and still do the long stuff.

M/18/152
SQ: 265 (+5)
PR: 115 (-10)
DL: 275 (-5)
Total: 655

CFT 925
BW 185

squat- 310 (300 last time)
shoulder press- 170 (175 last time)
deadlift- 370 (340 last time)

Injured elbow during last CFT, and have been working on trigger points ever since while still doing most other WODs. Did not want to risk re-injury, so did Tabata Squats instead. Missed that one while on a trip to yosemite in october. Score 18, total 158. I wanted to get 20, but just couldn't manage to keep rate and depth going. Yikes that's hard! Better next time I hope.

big pipe: bw 182

squat: 335 (pr)
press: 175 (ties pr from last time)
DL: 405 (pr)
total: 915

BW 180

Squat- 285
OHP- 155
Deadlift- 365

Total= 805

A good bit below PR's on both Squat and Deadlift, though 2 days of awesome Parkour training followed by some madness on my new glut-ham bench definitely contributed to that!

26yo 200lbs

came into this tired and tried to do the lifts at a higher pace. i saw a much decreased result.

squat: 315 (40lbs less. missed the attempted max)
press: 175 (same as last time. missed at 185)
deads: 405 (40 lbs less. missed at 455)

overall complete disappointment.
wanted to break 1000. fell shorter than last time

bw 190

squat - 265
shoulder - 135
deadlift - 265
total - 665

BW 155
Squat 187
Press 105
Deadlift 215

Total 507

CFT

SQ 225!
OH 140
DL 275

Total: 640
^+15

BW 165
BS 255
PR 155
DL 315
Total 725
Missed this one the first time- not alot of time today to try for PR's so went with close to 1RM weights I knew I could get.

age 17 bw 165

squat:255# pr
push press:105# tie pr from previous cf total
deadlift:300# pr

total:660# pr by 20 lbs

nicole rx'd
25
20
15
15
13
12
round 7 run only
bw180/44
sq303
sp150
dl363
total 816# 25# more than first time

BW 178
H 6'00"
BS 215
SP 115
DL 185 Pathetic
CFT 515

bw 165 46 yo
Squat 245 same
Press 145 same
DL 315 +20
CFT 705

37 bw 190

press 145
squat 275
dl 365

total 785

#41 Dave:

Check your diet - particularly, check that you're consuming enough protein. I got PRs on everything.

(PRs are calculated since my back injury)

CFWU
Squat:
185x5, 215x2, 225, 275, 315, 345(f), 330(pr)
Press:
115x5, 135x3, 155, 165(f), 160(felt easy - change of lifting focus, more consistent motion, less static), 165(pr)
DL:
225x5, 275, 295, 345 (easy), 295, 370 (also pretty easy), 380(pr) - only really stopped because I didn't want to get cocky. I'm ok with improving slowly. I'm still skittish on DLs.

Total: 875

Right knee felt a little tweaked after the failed attempt on squats. Got better during DLs. It feels fine now.

Hey-

CFT 955

BS 325
PP 205
DL 425

Age 47, BW 195

No belts, no wraps, no straps.

-K

Back squat - 155
Press - 80
Dead lift - 160

390

Also did some weighted pullups just to round out the efforts:
45x5, 75, 75, 85, 90, 90(f)

I think we need shirts that say:
Get on the fast track. Ride the comet.

bw 170
age 29

front squat: 245
oh press: 145
dead: 285

total: 575

Powell

I didn't realize how weak I've become.
Squat 185
Press 105
Deadlift 245

Frank: 47/ 205 #
BS - 280 #
P - 155 #
DL - 295 # Total = 730 #

Matthew: 14/131 #
BS - 210
P - 110
DL - 205 Total = 525 #

bs-285#(+5)
op-135#(+5)
dl-350#
CFT- 770
did pull ups as well-65#

bw 148#
BS 235#, P 130#, DL 295#
total 660#

This time I managed to do:
Sq - 225#
Sh Press - 125# (failed at 135#)
Dead - 265# (failed at 275#, prior PR is 310#)

for a total of 615#, an improvement of 30# over last time. BW - 155ish

Tariq

not too good...but ive never done any of these lifts in my life, so i was going mainly for form. i have to admit im kinda scared of olympic lifts...i wish there was a crossfit closer so i could get some instruction.

BS=145
OHP=45 (i have a bad shoulder so i really just focused on form)
DL=95 (again just going for form)

CFT=285

looks like i got some work to do :)

For all you upstate New Yorkers, and all of us CF mortals awaiting the Winter Solstice:

WOD 12/12/06:

11.1 mile bicycle commute home from work, then make-up yesterday's WOD (Nicole), as RX'd (well, sort of), with dog and headlamp (hence 800 meters):

~19 minutes = 3 x 800m w/22/21/21 pull-ups

Sit, Sassy, sit...good girl...

31/ 186

squat 268 (8 or so pounds less)
press 160 (5 pounds more I believe)
dl 331 (pretty good gain, about 15 pounds or so)

total 759 (14 more than the other day)

went to a failure weight in each lift

Having this repeated so quickly seems to be causing some distress.

age18 bw185
warmup-3 rounds
squat-135(5 sets of 5 reps), getting the form down
press-85,105,135(failed)
dlift-275,295,300

Lou Ellen #139

I will refund DOUBLE your money for ALL of the WODs you have gotten here if you promise to go away and never come back. Hippie.

BS 265
SP 175
DL 335

BW 198/31yrs

M/36/157
SQ - 252
PR - 147 (pr)
DL - 352 (tied pr)
Total - 751 (pr)

bw 200
age 22

sq 385
press 145
dl 455
total 985

Thanks, Maximus. She seems to be rather set in her ways, and unpleasant. No fun to train with at all.

This was very disappointing and uninspiring. I'm in my third week of Crossfit, so I was excited to do my first repeat work out. I really wasn't expecting great results this quickly, however I didn't expect this at all. My Crossfit Total went down 45 pounds. This first time I totaled 900 (325, 150, 425). Today I only got 305, 145, 405. It scares me to think where I'll be in a years time.

M 180lbs 23yrs

BS - 300lbs
SP - 125lbs
DL - 295lbs (could not get 300. weird)
CFT - 720
Where are you Will?

F/28yrs/BW=135lbs
BS - 175
SP - 85
DL - 195
455 total

52/m/190
sq 275
sp 135
dl 305
t 715
picked up a little from last, who ha

bw 205
sq-280
sp-160
dl-385 (20lbs less than last time)
total-865
not sure why dl was weak this time around. may need to take time off.

Squat - 250 (+5)
Press - 160 (+5)
Deadlift - 325 (+10)

CFT - 735

~~~~~~~~~~~~~~~~~~~~~
Looking forward to my gym getting finished with its remodel. Can't access free weights yet.

I guess it's more medicine ball thrusters and pull-ups.
~~~~~~~~~~~~~~~~~~~~~~~~~

I just stood up all by myself without having to use a counter for assistance, something I couldn't do this morning. :D

well sadly i am a wuss, as all my numbers are low yet they are all PR's for me. atleast i know i have a lot of work to do!

28/F/105lbs

squat: 125lbs
press: 70lbs
deadlift: 125lbs

total: 320

embarrasing...I'll go hide now...

I may go lock myself in my room with a bottle of antidepressants.

There seem to be an awful lot of folks on the Board crying about lower totals after six days of CFing.

Okay, kids. Time to think about this. If you've got two first names, concentrate real hard, and try to follow along.

Maximum efforts require a lot out of your nervous system. That's your brain, spinal cord, and the
attendant nerves extending thoughout your body. Basically, you've got to recruit a whole lot of muscles to bust your butt for twenty minutes (or whatever), and it's draining to do so.

Crossfit WODs also require a lot out of your nervous system. You've got to recruit a whole lot of muscles, and it's draining to do so.

So, for us free-thinking types, it would stand to follow that you can't do a max effort right after a whole lot of CFing and expect to do better than a previous episode involving rest and a max effort.

Routinely working maximum efforts will improve your strength-to-weight ratio. Your lifts will go up and your WOD times will go down.

For those who "hate to see where they'll be in a year's time", keep thinking like a lobotomized ape and you'll be exactly where you are now--suckdom.

Grow a little gumption, read about basic periodization, rest, recovery, aerobic and anaerobic thresholds, and plyometrics, and develop your own program.

Or just come here.

(It's okay. I'm fine. I always breathe like this...)

Best,

Jon

#209 Jack: Sounds to me like you have some recovery problems. There is just no way, with adequate calories, protein, and rest, for your total to drop 5% in this short period of time. I expected everybody to increase 2-5%. Where is the hole in your program?

Rip

squat 215
press 115
DL 245 (ran out of weight)

Mike Donnelly

New to CF so did not do a CFT, instead worked on form
CFWU +
60# Back squat, 10 rep
50# Shoulder Press, 10 rep
80# Deadlift, 10 rep

This stuff rocks- I am sore everyday :)

three rounds of the above...

cfwux3rds 15reps of squats,pushups,decline situps,dips, and back ext. 5 dhpu's

bwt 240 age 31
crossfit total
last time this time
squat 360 375
press 175 185
deadlift 465 475
total 1000 1035

pr'd on all 3 lifts

DL:270, Press:105, Squat:220 Total: 595. Last time 535. Please note I did the dl first due to the squat rack being occupied. Why do I feel like I took the wine before the bread at communion? Oh, well. Thanks, Coach Rip and Coach! BW:177, YOA: 58

215 lb + 95 lb + 110 kg = 250.6 kg To+al

45/F/~114
SQ: 215
Press: 105
D/L: 245
Tot: 565

Bumped squat and dead up a bit from last time; press the same.

has anybody at xfit tried attaching chains to the feet for weighted kipping pullups? could that help for explosiveness when training for the muscle up? that's buying into the westside technique(which i happen to like) if chains and bands work for bp, then why not for muscle ups? need some feedback on this, has it been tried? or is this a stupid idea?

i just scanned back through some comments and I don't understand how people can even complain about crossfit this is the best workout site hands down and on top of that it is free i repeat it is free. Plus on top of that you have people like Coach, Mark rippetoe, eva t, skip chase, lynne who go out of their way to help people on this website. I mean if you take the combined experience here and knowledge it is unparalleled anywhere else. I can say I am truly thankful for every individual on here who has helped people with their questions (i know i have asked my fair share). The commitment to crossfit people have is amazing.

BW 205

BP 285
SP 135
DL 305

CFT 725

Couple things to remember about the CFT, or at least the CFT as I understand it. Coach Rip has outlined a formal, quite rigid format to produce a score for that "event". If you only have three one-rep attempts to achieve your highest possible score on each of the three exercises the CFT is something more than just a max attempt WOD, and something less than a chance to test your max on each of the exercises.

My score today is improved due to a more complete and effective warm-up, and better strategy in choosing the weights to attempt on each effort. I'll bet that my true max on each exercise will be higher on a focused max effort attempt on only that exercise, but it sure felt like the result I got on the CFT today is close to my CFT max. And I'll bet that my CFT score would have been lower if I didn't take my usual Monday rest day, or if I didn't have 11 months of CF under my belt (as compared with Jack #209's 3 weeks). And without picking on Kevin gp #189 (especially since we had such a spirited conversation last time this WOD came up!), I may have gotten a higher number if I did more than 3 one-rep sets the first time I did the CFT.

Rip, I think it's reasonable to expect the kind of increases you mentioned, but so many factors play into the CFT on a given day that the important trend may be the one that takes into account multiple data points. Heck, even Rick Barry missed more than one free-throw in a couple of games--some days you just don't go it...

Bradford: 215+120+330=665 @BW 165
Jason: 255+125+375=755 @BW 200

bw: 186

Squat - 340# (pr)
Press - 180#(pr)
DL - 415# (pr)
Total = 935

bw: 201 age: 36 warm up: 15:00 of jump rope.

bs: 265

sp: 145

dl: 315

Total: 725

age-40
bwt-218#
squats-5x225
-3x275
-1x315
-1x315
-1x315
deadlifts-same as squats.
shoulder press-5x95
-3x115
-1x135
-1x145
-1x155

Age:47 BW:175

BS - 180
SP - 110
DL - 290 (PR)

Total:580 gotta start somewhere, I guess...

BS 315-I think I could have gone higher, but no spotter.
SP 135
DL 315-kind of disappointing
I missed this workout last time, so I expect to be better next...

Rip et al:

I think there are a lot of factors that play into increase/decrease here:

Nutrition
Rest
How hard you did the previous six WODs
Experience

Clearly the number one factor is rest/nutrition, but if you really truly rocked Murph and the 50 full force, you just might not be recovered yet. I don't think that really matters anyway: The amount of INTENSITY (hello, this is CrossFit, duh) you generate is what matters, not that you put a few percent more on the bar. Hit these workouts with full force, with a decent rest/recovery/nutrition/periodization scheme and you WILL improve. No ifs ands or buts. So you did not put 100 pounds on your squat in a week, big deal, think years, not weeks.

Also, I think folks (like myself) with years of lifting experience are much less likely to improve much due to improved technique/efficiency/intensity. We need to build actual muscle mass to do better.

While I'm not as ultimately strong as I was when I just lifted I'm infinitely more fit, and satisfied, and I expect I will eventually get back to the 300 bench/400 DL range I was once in, with vastly improved fitness, at an older age (I'm 40).

I mean really folks, stop whining, st*u, and get to work. Keep a log and see where you are in a year. If you could put 10 pounds on a lift every week, I would be benching in the neighborhood of 750 pounds by next year. So think long-term.

Jump Rope: 3 x 50 singles
CFWU: 3 x 7 reps

Squat: 135 x 3, 185 x 3, 225, 275, 315, 355 x miss, 355 x miss

Overhead Press: 95 x 3, 135 x 3, 155, 175 x miss, 175 x miss

Deadlift: 135 x 2, 225, 315, 365, 405, 455

Today's total: 925
Last time: 950

Mobility and stretch

BWT 168

SQ 275
SP 135
DL 275

CFT 685
Might have went to heavy on the DL...I'll know in the morning.

Jack,
Here's a little secret, when I started CrossFit about 8 months ago, I couldn't get more than 3-4 pullups on my own. And that's with a rest between 1-2 & 3-4. I benched around 185#, my squat was about 150 ass-to-ankles, and my deadlift was about 205 before I injured my back. Since CrossFit, I can knock out 15-20 pull-ups cold. My bench is 245# just did it today, back squat is 245# and my deadlift is 345#, I'm almost at 200#+ on my front squat. Happy CrossFitting!!

bw 185

sq 285 (275 last time)
sp 135 (125 last time)
dl 295 (275 last time)

cft 715 (pb by 40 lbs)

bwt- 205

Squat- 395 (+20)
Press- 165 (same as last time, actually tougher than last time)
Dead- 445 (+30 and a pr for me)

total- 1005

Really wanted 1000 last time but missed. Was going to call it a day witht the deadlift at 435 until I did the math and realized that I would miss my goal by 5 lbs. Had to do one more. The callus loss was worth it. Press needs work.

44, 5'11", 201lbs
sq 245lbs -20lbs
sp 135lbs +15lbs
dl 305lbs +10lbs
crossfit total = 675lbs +5(PB)
squats felt very 'heavy' today...maybe from the running yesterday

ethan, 13, 110lbs
sq 115lbs
sp 75lbs
dl 145lbs
crossfit total = 335lbs

dylan, 12, 95lbs
sq 65lbs
sp 45lbs
dl 95lbs
crossfit total = 205lbs

will, 9, 70lbs
sq 45lbs
sp 35lbs
dl 55lbs
crossfit total = 135lbs

jackson, 6, 78lbs
sq 35lbs
sp 35lbs
dl 55lbs
crossfit total = 125lbs

back squat: 255
Shoulder Press: 115
Dead Lift: 325

total 695

I just couldn't squeeze 5 more lbs

CF Newbie

back squat: 185
shoulder press: 120
dead lift: 225

total: 530

Goal is to results of CF at the end of 2007. Let the changes begin...

Why must a marathon always be uphill? Be happy for the gentle grades and (gasp!) downhill slopes. There will be more steep hills around the bend.

We measure up to see if there have been changes between these "tests".

Squats: 245 (+20 - 255 was a bit wobbly)
Press: 125 (+10)
Deadlift: 215 (+30, but I'm not sure on my form)

TOTAL: 585 (+60)

Hey, the newbies see the steepest improvement curves since they have the most to gain.

Pullup max in CFWU: 10, up from 5 just 10 days ago.

Gratefully,
Hale

Rip,

Thanks for the reply. I think it is prpbably in rest.

Jack #209

Maximus- one point that you forgot was mental status at the time of the lifts.

How focused were people today compared to last time. I was more focused last time, than this time (this has been a hard past couple of days for me) and it showed in my deadlifts this time. I was too distracted, so I didn't push it. But I'm not ragging on myself because I did gain in my squats and the press. There's always next time and the time after that.

Another disturbing trend that I see here in the comments is the "embarassed" people that want to hide. Be proud of where you are and what you do. We can't all be studs, we don't all come from the same gene pool and we don't have the same motivations or goals.

I drink the Kool-aid and I am proud of it!

Kate

Kate: I included "mental status" under "intensity, but you are right. For newbies, besides form, learning to attack, nay annihilate the lifts will give the most gains.

32/231#

Squat = 315 (although I may not have reached parallel...)
Press = 150
Deadlift = 315

Total = 780

Back Squat 150
Deadlift 160
Shoulder Press 90
Total 400

Lots of weight work in store for me...
less metcon more weights, I know I know

At the best Cert ever this past weekend, Coach mentioned the motivational quality of the CrossFit Total, definately .

"CrossFit Total"

BWT: 173

Back squat, 1 rep 155, 165, 175. This was lower than last time, but since then I have learned how low I have to on squats. These were all the way down.
Shoulder Press, 1 rep 115, 120 (f), 120 (+5)
Deadlift, 1 rep 235, 245, 255 (-10) Last time I starined my back as my grip slipped; I wanted to amke sure I kept good form this time--no rounding of back.

Post total to comments. TOTAL: 550

Still have bad head cold which did not help.

1st time CFT
m/41/201
bs 305
dl 275
sp 135
CFT 715

Hooked on Crossfit for three months now...

Squat: 275 (+15 & PB)
Press: 160 (+15 & PB)
D/L: 385 (+20 & PB)

CFT: 820

Good stuff in this kool-aid

2/3 cfwu
Squat: 370
Press: 155
DL: 390 (pr!)
CFT = 915, about the same as last time.
I was 4 lb lighter on squat and about 10 lb on press, but 5 more on dl. Last time I was just more rested and this time still a little tight from yesterday's WoD. I think I may have "warmed up" to these a bit too much as well. I expect to see gains the next time we have at this. I, for one, am not calling it quits over this. (Who the hell posts some of these comments?)

32 y/o
6'3
228
Squat 238 pr!
Press 152 could have gotten 162 if I didn't try 172 before failing
Dead Lift 334 pr!

Lookin forward to tomorrow. America, F Yeah!

bwt:140
BSQT = 250 (down 5)
SP = 115 (same)
DL = 275 (same)

Oh well...

Squat: 275
Press: 125
Dead Lift: 245

Missed the last CF total due to a strained MCL.

Squat: 225
SP: 140
DL: 345

Total: 710

Bw 170, age 27

DL: 330 (pr)
SQ: 265 (pr)
SP: 135
Total: 630 total

19/m/215/6'2

DL 405 same PR
made a mistake and went for PR too early..screwed up everything
SQ 340 PR
really happy on this one, because no doubt on my form this time
Ps 180 PR
left shoulder noticeably weaker than right, maybe cuz it is really injured.. was ambitious (not greedy) and improved by 25 lbs
total: 925

Tuesday 061212
"CrossFit Total"
Back squat, 1 rep - 135
Shoulder Press, 1 rep - 115
Deadlift, 1 rep – 225
total - 475
Knees popping on squat so kept it light. Still getting used to full depth squats.

#249 Maximus- I'm sorry, I hadn't read your comment thuroughly enough! I went back and read it slower and picked up your reference this time around.

Kate

31/152
Squat:255
Press:125
DeadL:325
Total:690

M/28/200
SP: 210
DL: 445
BS: 365
Total: 1020

cfwux2
back squat 245
shoulder press 145
dead lift 315

cft 705
m/36yr/200lb/6'2"

061203 CFT 535

061212 Cft 575

Crossfit rocks!

315 BS
165 SP
405 DL
=885

I only have access to dumbells for my workouts for now. What should I do on these crossfit total days?

BW : 70kg

Squat : 80kg (prev 75)
Press : 35kg x 3 reps (prev 35kg x 1 rep), failed 37.5kg twice
DL : 95kg (prev 85)

CFT : 210kg (prev 195)

M/20/165.5
BS-320
PR-125
DL-375

Front Squat: 225
Press: 185
Deadlift: 315

CFT = 725

Had to go with front squats. Bruised the top vertebrae notch on my previous CFT workout. Still, overall better performance due to +10 lbs with press and + 20 with DL.

Total: 880

Squat: 360 (5# PR)
Press: 155
Dead: 365

45# increase: The 1RM is such a slippery critter, on any given day...

Tweaky lower back last week, gone today. Thanks; not only to Coach, Rip, affiliates, and the elite for showing the way; but to the good citizens who show up every day, ready to work and fighting the good fight. Kate, Travis, Treelizard and others too numerous to mention - you guys are heros.

Squat - 205
Press - 135
Dead - 205

I love this WO and onyone says its a waste has no clue!

BS 315
SP 130
DL 405

TTL= 850 bwt 195 36 yo

25/m/173

BS: 275
SP: 135
DL: 315
CT: 725

Bwt: 135

BS: 215
SP: 115
DL: 245

Total: 575

M/185/27
BS-245
SP-135
DL-315
Total:695

BW: 203 HT:6'5

Press - 165
Squat - 300
Dead - 315
TOTAL - 780

as rx'd bwt 120

145
60
185

total 390

BW: 195
Male

Press - 135
Squat - 255
DL - 275

I went up 80 pounds total, 10 on the press, 30 on the squat, and 40 on the DL...

Crossfit Total = 675 lbs

145lbs/29yoa

CFWU x 2 (modified)

as Rx'd

Squat: 300
Press: 95 (so sad)
DL: 335
Total: 730

Gotta love the CrossFit Total! (Flashback to powerlifting days) The press was a real downer, though. Whole different story when there's no leg drive.

First time CFT

M/19/142

Squat- 310
Press- 130
Dead Lift- 345

CFT- 785

First time CFT

M/20/162

Squat- 275
Press- 130
Dead Lift- 335

CFT- 740

#273 Alex- Thanks!

Kate

#230 bingo...
and we'll probably continue to have spirited conversations.

But in response to your statement above, I agree. You'll see from my post that I do a fair number of warm up sets. On DL, in particular, I even do a decreased set to mentally set myself for the effort before what I think will be a PR.
Your muscles are never primed for best effort when cold. I always do the CFWU. When I used to run 5Ks I usually ran a half-mile to a mile slowly beforehand.

Squat-335
Press-115
DL- 315

CFT- 765

Bodyweight 150lbs.

Squat: 240lbs, up from 235
Press: 120lbs, up from 115
Deadlift: 300lbs, same as previous
Total: 660, up from 650

To paraphrase Dan John about peoples' "disappointment".... Don't view any workout as Good or Bad, just do it and enjoy the process. And remember that it is TRAINING, not TESTING. Sure, you keep numbers as motivation, but if you constantly measure your personal worth by every rep and set, you are setting yourself up for dissappointment. use the park-bench, not the bus-stop bench!

It is probably fitting that a "newbie" trying to keep up with a week of WOD's is going to be trashed at the end and may not do as well afterwords. That is more a matter of the newbie not scaling it to their level properly, letting ego push them too hard. Sure- push DURING a wod as hard as you can.... but if your previous routine had you doing 3x10 squats twice a week for a weekly total of 60, jumping into a week of 30+ snatch, 100 thrusters, 10+hang-squat-cleans for a rough total of 200 deep reps PLUS numerous 400 meter sprints MIGHT just put you a bit into the realm of overtraining. Take responsibility for your own training and make it yours.

I don't like kool-aid. But I DO like beer, and the one thing I know is that NOBODY likes their first taste of beer! You gotta LEARN to like it, baby!

The only squat access I have is to a Smith Machine. Is it worth doing backsquats on the Smith or should I find an alternative? Thanks for the advice.

M/27/170

Squat: 275lbs
Press: 170lbs
Deadlift: 350lbs

Total: 795lbs

Age 35 BW 205

Squat 335 (PR)
Press 195 (PR)
DL 355 (Current PR)

Total 885
Ratio: 4.32

squat 270
press 145
deadlift 335

total 750

BWT 155 (for what it's worth)
253 squat
121 OH press (sore shoulder)
396 deadlift
The numbers are screwy since I am using kg's in the gym, but I am an American so I still think in pounds!

770 lb total

B.S. 235
D.L. 335
S.P. 135

Total = 705

backsquat=385
deadlift=365
overhead press=135
total=885

Squats 405
Sh Press 155
Deads 335
Total 895

first post

squats 405
deads 335
sh pr 155
total 895

Comment #290 Squats cannot be performed on a Smith Machine. If that is your only access, you are not adequately equipped to train. Some changes will need to be made soon if your progress is to continue.

Rip