This is gonna be great, I wonder if I can take my bar to the gym.

Canadian Army, US Ranger?

which one is it?

Now THAT's commitment......

He is probably a member of the CF who has completed the US Army Ranger course.

Wow if thats not hardcore I don't know what is. This is turning into a cult following ha...
Good timing too since I just dropped my affiliation with catholicism.

Sweet, I see another coffee-fueled WOD coming my way tomorrow!!! I need the deadlift work in the worst way.

"How am I gonna get on the front page? Hmmm...handstands? Nope. Been done. Muscle-ups? Done. I know! 2.5 times bodyweight deadlift... Nope. I guess I'll have to tattoo it on my stomach..."

LMD Mike,
That would be my assumption!

Grady,
he's Canadian chances are strong beer was involved...

All along I have been thinking that buying a glute ham device was a commitment.

That's the meanest looking Canadian I've ever seen!

Oh, and if you're looking for a good dissertation on deadlifts, it can be found here

http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf

It's from the Crossfit Total. I know we've reposted this to death, but for any who haven't seen it yet, a definite read.

Happy Crossfitting!

is #4 right about #2?

Yes.

I think Joe #10 meant to post this as a deadlift reference, quite friendly to family and workplace:

http://www.crossfit.com/journal/library/51-2006_AnalysisofDeadlift.pdf

Thanks Rip.

What did I link?

LMD_mike, wouldn't that make him Ranger TRAINED?
I thought to be called a Ranger you would
1. complete Ranger course (duh)
2. be in a Ranger regiment

All others are just Ranger trained. or so goes what I've been told...

comment #3, I second that.

ooohhhh, that's gonna' get 'em started. nice one mr. white.

Great motivation never to get a beer gut...just imagine what that tattoo would look like.

someone please design a crossfit logo that includes that sweet grim-reaper-carrying-away-a-bare-breasted-maiden-on-a-giant-bat.

He is considered a graduate of the Ranger school and therefore a Ranger. He would be given all the respect of any Ranger...American or otherwise. He would not be considered an US Army Ranger unless he used to be in our Army. But all in all, he is a fellow soldier, fellow Crossfitter and I salute him!!

Airborne! All the WAy!!

#14 Joe, you linked to the CF Total pdf, which mentions the deadlift, but the other one provides a more detailed analysis. Both are marvelous pieces of literature.

I didn't look closely enough at the pic. Read dammit's comment as referring to a giant baseball bat....picture it.

How come very smart people get stupid tats? Am I suppose to be impressed?

#17 - Mr. White. You're a troublemaker.

Name one Canadian who would not make well with Ranger training. Besides Luke Sommer.

grady mac how is work up going at 7?

Ranger School is a leadership course only. Completion of Ranger School only makes one Ranger qualified. To be a Ranger you need to be assigned to the & 75th Ranger Regiment. The Tab is a school, The Scroll is a way of life. This is not a knock on Ranger School just some clarification the way I learned it. SUA SPONTE

Ranger Trained. Don't matter - he ain't a Marine.
Thanks for serving...

M/23/170 I did this and Cindy from Friday back to back.

Cindy: As rxd 16rnds, had to modify to jump pullups in later rnds

Deadlifts: First rnd was 245lbs...last four was 215

Thanks Rip

#28 Bill

If we had Marines I bet he'd be one. Hell I bet you I'd be one...

And frankly since we don't have Marines they just make us infantry do everything anyways, so whats the difference?

- Semper Fi -

Rip,
by the way dude not only are you one of the smartest people that I am priviledged to call a friend, but after listening to your Staley interview for the 8th time you are freakin hilarious!

what do you guys think of doing Cindy or Mary
(except subbing the hspu's for 135 press, because I can't push my 215 lb frame anywhere..)

for 20 minutes, and then attacking the Deadlifts after say, 15 minutes of rest?

thanks

p.s. Canada rules

#33- I might be wrong.. but if it was me, I would do DL, rest, then cindy or Mary

I second your p.s. comment ;o)

1. 13kg
2. 21kg
3. 25kg
4. 25kg
5. 25kg

(I only have 25kg!)

Can't wait til i get some oly kit.

#27 Ronnie B

"Ranger School is a leadership course only. Completion of Ranger School only makes one Ranger qualified. To be a Ranger you need to be assigned to the & 75th Ranger Regiment. The Tab is a school, The Scroll is a way of life. This is not a knock on Ranger School just some clarification the way I learned it. SUA SPONTE"

That's exactly the way it is.

You wear the tab, you bear the scroll....

RLTW!

JR

Well done Steve! I'll buy you a beer this week! Give me a call at home.... RLTW

The Tab is a piece of cloth. Being a Ranger is what's in your heart, regardless of where you are serving.

Steve, great to see you buddy, you're lookin' good. (...for a guy who's only what, 26 now?).

Dave, good to see you're still kicking around too. Keep on Xfitting,

Ranger's Lead the Way.

225x5
315x5
365x5
405x5
415x5

Ranger Qualified means you got your body to do extreme stuff for 8-9 weeks. Being in a Ranger Regiment means you can't let your body turn to marshmellow after you graduate Ranger School.

46yr 175lb

185
225
255(PR)
235
225

2 X CFWU and warm up deadlift for form with 135

Jessic did 135 X5 then scaled back to 115 for 3 sets, 125 for 2 sets.

RLTW!

Why do I now think somewhere out there is a woman with a Curves tatoo?

Mark
205 x 5
205 x 5
215 x 5
225 x 3 (back not great)
205 x 5

235x5
255x5
275x5
295x5
315x5
Felt good, will go up next time.
1 min rest

Wow! Good fun after a few weeks off on R&R (scuba in Hawaii - nice!).
135 x 10 w/u
225 x 5
245 x 5
245 x 5
275 x 5
275 x 6

Assorted kettleball swings, snatch/presses, situps and 5000 meters on the Concept 2 reminded me what I was missing. Nice to be back!

29/170

135 x 10 warm
5 sets of 225 x 5

#13 Rippetoe,

Thanks for the article. This is the second time I have read it.

I always seem to pick something up that I missed before. Also, having just finished engineering physics 1, it's interesting to see the physics applied to my passion of working out.

Josh

Any body who goes through that 70 day course deserves to be respected as a ranger. It is the base of the ranger life, its where you bond with your ranger bros. AF ranger (TACP)

RLTW

Male/28yo/165#/5'7"
5x135
5x225
5x225
5x225
5x225
5x225
QA4, Afghanistan

mommy likey that tat!!

DBDL 130s ttl load 260lbs. 5x5 after warmup.

I will be doing most of my DL with DBs until I can pull the 150s for reps. I hope this will both improve my pull from the floor and my grip. My hands are toast.

135x5
225x5
250x5
275x5
225x5

Hands exceptionally sore after Cindy yesterday, to the point where I could barely grip the bar. Back and legs could have handled a lot more.
135
225
235
245
185
185

Tariq

BW: 70kg

WU: run to gym (5:35), dynamic stretching, CFWUx1, 40kg high pulls 2x5 reps

60,65,70,75,75kg

Skill acquired today : kipping pullups
Thanks for all the videos posted on the crossfit website !

Bwt 112 (need to eat and sleep more, weight is way down)

245#x5x5 - beltless standard style, all reps from dead stop (no touch and go reps)

36#x5x5 - TSC pullups (overhand grip, dead hang, no kip, throat touching bar)

Bwtx5x60 second handstand holds against the door

Great posting after Kelly.

135x5/185x5/225x5/245x5/265x5 pulled a muscle on the last one.
Beltless all reps from dead stop.

135-225-245-255-265
first day back on a WOD. out 3 weeks from surgery. weak, but good to be back posting.

CFWU x 2
Burgener WU x 1 with 5 lb bar
Hang squat cleans 45 lb bar- 10

115-135-145-155-155

I am starting to feel exhaustion settling into my bones from lack of sleep. I know I could have done more today.

Kate

Forgot- all reps were beltless, shoeless, gloveless.

Kate

45 x 5
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5
125 x 3

5*5 dl
80 80 90 90 80 (something)

I should be able to do much better.

Frank: 47/205 #: 145/205/245/275/285

Matthew: 14/131 #: 145/155/165/165/175

275 for all 5 sets, 3 mins between sets. All sets beltless, reset myself after each rep, not touch-n-go.

Tinkered with my grip, and was suprised: I previously used an alternating grip w/ right hand under, left over, and switched it to the opposite for todays workout, and grip was never an issue.
Just for kicks, I did a 6th set w/ my 'old' grip and barely made it through each rep before losing my grip. Looking forward to going for a PR again using the 'new' grip, but in the meantime I'll keep working on grip strength.

Set 1: 235
Sets 2-5: 255

The last two sets were easy. I should have gone up.

bw 165

365x5
375x5
385x5x3

w/u: 1 mile jog, 2 x (10 broomstick dead lift, back extension, situp, pushup), 2 x 10 45 lb dead lift
wod: 135, 185, 205, 225, 245, too much left in the tank at the end

i'm staying out of the ranger discussion, for now anyway.

Still learning the deadlift form - I think this is as high as I dare go without more experience or w/o a coach for now:

1/2 mi run + Burgener WU
10x45 for form
5x95
5x145
5x155
5x165
5x175
5x185

BW 175 AGE 28

I only own 120lb or so (55kg) of weight, so used that did 5 x 8 , could probably have managed more sets/ reps. Warmed up with skipping, bagwork, 5 ab wheel rollouts to pressup position - which I'm very happy about- some Escrima stick work and trying to set my balance in the handstand position without the wall- can get half way down and back without the wall and manage one full head to floor with minimal wall contact. Stoked with the training so far.Looking forward to Sunday! Thanks!!

Hi all,
Work
{DL (hook grip) 150kgx5 and Press 55kgx5}x10.
Duration 18:45
Bdw. 84kg...

135x5
155x5
175x5
195x5
205x5

Deadlift

5 x 225 (Conventional)
5 x 275 (Sumo)
5 x 275 (Conventional)
5 x 275 (Sumo)
5 x 275 (Conventional)

Steve

Looking good. See you end Jan

Wayne

Hello! Need some help. I was just at a seminar in San Diego and someone had a CROSSFIT t-shirt that was pink and said "SUCK IT UP, BUTTERCUP!" Need to get one for the wife for XMAS. Can anyone steer me in the right direction?

Deadlifts next week.

With CF'ers in San Antonio:

"Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Total time = 58:47 (PR by about 8 minutes)

First time I've done this WOD straight through (non-Cindy-style).

Deadlifts next week.

With CF'ers in San Antonio:

"Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Total time = 58:47 (PR by about 8 minutes)

First time I've done this WOD straight through (non-Cindy-style).

185, 205, 225, 245, 275
all x 5

Should have started higher, think I should have finished about 325.

315x5 335x5 355x5 365x5 325x5

46 yo male 225 lbs 6'-2"

Cindy, details ystd (done outdoors)

18+5+10+3 PR

Will see if I have time to get to gym for DL.

not that it matters but i got my weight wrong, I'm 215

135, 165, 185, 195, 205
All x 5

Should be more heavy lifting in crossfit. Too much emphasis on endurance strength, and too little on maximum strength. One can tell out of the results people in this forum have after todays WOD, - the deadlift, that there is not many really strong guys training crossfit. Maybe it´s best to mix crossfit with more powerlifting/strongman excercises if I want more maximum strength. Anyone got an idea how to do it?

5 x 5 deadlifts: 150 kg

5 x 5 clean + "thruster": 60 kg

bw 170
245x5x5

I've got a new version of that called 20 Rep Squat Day. Three sets of 20 repititions of back squats with progressing weight. When I started out, I did it at 135 and moved up 10lb increments each set. Today I started out at 175 lbs and progressed the same. It'll smoke your legs, and afterwards you'll have a look on your face like someone just kicked your puppy. This one is thanks to my buddy Avery.

HJS,

We should do more long distance running too. You can tell from the 5 and 10K times.

You don't get it.

Prove your point with numbers. Bring some boys around with big lifts and better than 20 minute "Frans" and "Helens".

lil pipe BW:166
245/265/285/295x4/275x4

M/34/6'/218#'s

as rx'd

1x5@225
1x5@315
1x5@405
1x5@455
1x5@505

M/30/192/72

5x5 DL, BP
DL-225,285,315,335,365
BP-185,205,225,225,225 (no spot)

bwt 240 age 31
cfwux3rds 15reps of ohs,pushups,unanchored situps,dips,30sec handstand hold and 5dhpu's

deadlift
5x5 (all 5 reps)
225/315/335/355/375 315x1repx5sets for form
last time i got 375x4 on last set.

ht 6'/ wt 185
I misread the WOD as back squats for some reason, so that's what I did:
CFWU(3 x 10 )
Back Squats, all x5 : 135, 185, 205, 255, 255

Followed by some rounds of Pwr Clean & Press x9 @ 3/4 BW, a real kicker combination, knees-to-elbows, and 200m sprints.

all reps beltless, shoeless, strapless and went touch-n-go (reset once at 355 b4 5th rep) and right hand under/left hand over grip.

Age 34
BW 148#

250, 255, 260, 265, 270

just curious after reading the comments if it is better to go dead stop and reset or to go touch n go or if it really doesn't matter and it is just personal preference?

Warm-up: Stretch, 135 x 10, 205 x 5, 225 x 3.

Sets 1-3: 275 x 5 (something didn't feel right on set #3 so dropped wt for sets 4-5)

Sets 4-5: 225 x 5

had to do all 3 today b/c of work last few days,
29 5'4 145lbs
DL 5 @ 95,115,135,155,175, form is improving
Cindy- 22 + 5, 10, 10 missed 23 by 5 squats...new PR anyway
Michael- 16:47, treadmill for runs

back still a little tweaked from Linda a few weeks back... had to go lighter then stop

275,285,295,305x1... stopped

bw ~192lb

5*185lb
5*275lb
5*295lb
5*315lb (re-grip after 3)
3*335lb (re-grip for each rep)

Press
5*155lb
1*165lb

Cheers, kempie

5*5 dl
80 90 100 110 110(kg)

19/167/6'00"
135
145
155
165
175
still working on my form

225x5
255x5
255x5
245x5
185x5

38 yoa/220#

cfwu x3
10x 135# DL

225#x5
255#x5
255#x5
265#x5
265#x5

After reading the deadlift article a few times I think I finally have the right form.
I feel great and can do more weight next time.

i love it when coach gets ornery.

M/6'/44/250
340, 360, 380, 400, 420 x 5
almost did not get that 5th rep of 420.

thanks for keeping things in perspective, coach

we all can improve on everything

50yr 170lbs.
135x5
185x5
185x5
185x5
185x5
185x5
3 sets of turkish get ups
30lbs x10
run 10 mins.
having a hell of a time getting back into shape after not having time to workout from mid july thru mid oct.
I've been trying to push it but its been slow to return.

43/79.5kg
10 x 70kg
5 x 110
5 x 130
5 x 150
5 x 160
5 x 165
Pumas and chalk only. Well, and shorts and t-shirt. Touch and go but no bounce.

1000m row 3:28
65 situps on new abmat

btw 163

5 x 205
5 x 225
5 x 235
5 x 245
5 x 255

M/20/175#

205#, 205#, 225#, 225#, 245#

31/ 181

warm up:
135x5
185x5
225x5
25-4 count jumping jacks
15-4 count steam engines
10 minutes of stretching

WOD:
275 5 sets of 5

Go 285 next time!

200, 260, 290, 305, 4 reps at 315.

3xCFWU + 3x30sec HS hold

335x5
335x5
335x3 Left Hamstring spasm

Think I'll listen to my butt and stop the deadlift today :). Making up with Cindy today as a cool down...

225,275,305,315,325
BW = 170
Done at CF Oakland

warm up: jump rope, situps, and medicine ball cleans

deadlift
185 x 5
215 x 5
235 x 5
250 x 5
250 x 5
1 - 1.5 minutes rest between sets
gonna have to buy more weights for home gym, or go to gym for these

Brandon, bw 170
Matt, bw 175
Jake, bw 170

Matt and Jake warmed up with 4 intervals of tabata resistance band runs (20lbs)

Then:
95x5
125x5
175x5
225x5
245x5

We used all the weight we had. Really need an olympic bar.

after that we did "tabata this" with various exercises

Jake (squats): 14,15,16,15,15,16,13,14
Brandon (push-ups): 25,20,14,10,10,9,6,12
Matt (pull-ups) 12,4,4,3,2,3,2,4 (Really hurting after Cindy)

Anyone who crossfits in Richmond, Va shoot me an e-mail.

For Brian T #91: The deadlift is supposed to be done from a dead stop, each and every rep. Thus, the name. The point of the lift is to generate all the force from a concentric position without the benefit of the stretch reflex. You may notice that it's harder this way. It's supposed to be. It is also much safer at heavy weights since you get to reset your back into good position each rep.

For #79 HJS: There is heavy lifting in CrossFit, you bonehead; you're doing it today. The new CFT is designed to provide a way to test and train this aspect of CrossFit. But the other elements are just as important. CF is not only about force production, as important as that is. It's about total power output, and time is the other important part of that, for two reasons. First, the quickness with with force production can be displayed, and second, the length of time it can continue to be produced. Because most of the people that depend on CrossFit for functional fitness need this aspect of their fitness more than they need a 700 lb. deadlift. Make the work fit the job requirements, I always say.

225x5x5

Team Lakeland
Neil 225 245 250 245 245

Jen
135 x 5

bw-198

wu
10xringdips,pullups,95# backsquat
5x135#sumodeadlift
5x135#deadlift
burgener wu

wod
5x225
5x225
5x245
5x245
5x265

All with hook grip.

MC

265,287,309,319,329

That felt real good-like, I'm quite sure that's pretty darn close to my true 5 RM for deads.

My wife did 65,89,99,104 and then some form practice at 94X2. Good times!!

225, 265, 300, 300, 300. 300 is all I have at home and it felt pretty strong.

Hey-

WOD: DL 355 x20, 385 x5

Xtra: PP 165 x3x2

-K

HJS .... just add some extra heavy days if you want to. No one has a problem with that. You see all kinds of people that do lots of extra runs throughout the week because they like to. As with the numbers people post many are working on technique, still learning and others you will notice, I notice, steadily seem to improve. People come to CF from all spectrums of trainng, be happy endurance athletes are working on their power lifts and OLY lifts and power/OLY lifters are doing pull-ups muscle-ups and sprinting. You are rcving the best coaching available at this sight, just trust it.

HJS #116

Visit the message boards and go to the work-out logs. Anthony Bainbridge has a terrific thread in which he incorporates a heavy lifting "black box" strategy. This allows him to reap many of the benefits of "pure CF" while still maintanining size and increasing strength.

Your goals are important and the gist of your question was fine. It wasn't the "what" of your post, it was the "how".

"Enter this room on humble feet and be welcomed."

Thanks Dan
Finally a guy who´s able to answer my question without getting all uptight, rude and defensive. You´re my man, Dan :) But what if I add some extra heavy days, then I must cut down on the WODs right?

BINGO! YOU´RE MY MAN TOO :) :) :) THANKS!

Bodyweight 175lbs

Deadlift 225x5/275x5/295x5/305x5/305x5

also, there ain't nothing wrong with adding the mike's gym workout on top of the WOD, especially on metcon days.

39, 200

225x5
245x5
265x5
285x5
305x5

#79. hahahahahaa

N: 135, 145, 155, 165, 175
BWT 113 lbs
J: will do tomorrow

5x5 dl: 115, 135, 185, 205, 225. Used the straight bar instead of the trap bar. Felt good, back ok. Form was good, I've got scraped, bloody shins to prove it! BW:178, YOA:58

Gosh, HJS, I was just kidding. Kinda.

bw 185

cfwu

185 x5
205 x5
225 x5
245 x5
255 x5

265/287/297/302/307
felt good and probably could have done another set at about 310
12 straight hspu after which is a PB
then shitty attempts at kipping pullups

WU
Walk to gym
WU
DL 135# x 10
WOD
185# x 5
225# x 5
275# x 5
275# x 5
255# x 5
Walk and run sprints home
Grip Grip Grip

95x5
115x5
135x5
155x5
175x5

40M/5'8/176

Run 3.5M @ 8min/mile pace

3xCFWU

Read the article last night - worked exclusively on the form. Shoulders in front of bar, bar on shins, start lift with quads, straight back locked. Felt right, next step to increase weight.
No aids, reset each rep

95/115/135/185/205

M/33/178#/69"/CFT=815

5 X 205, 255, 265, 275 & 295
Barefoot and beltless, w/ chalk

For anyone new to CrossFit who's wondering if the program really works, I've been CrossFitting for 14 months now and in June '06 my one rep max deadlift was 315. I'm now doing reps with only 20# less. IT WORKS!

Oh yeah,
ran home 1 mile @ 10min/mile pace

Woke up ready to do this but ended up playing 2 hours of soccer and a 1 mile jog. Legs are tired.

Almost 60 deg in NY in December. crazy

BWT 136

155
225
225
225
225

Legs fried from yesterday and I'm pretty tired. Was taking it a bit easier.

As RX'd

135-135-140-145-165 (lbs).

I think I started too light, will be going up higher next time.

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

Deadlift: 135, 225, 315, 3 sets x 365, 315 all for 5 reps

Overhead Press: 45 x 5, 95 x 5, 115 x 5, 135 x 5

Mobility and stretch

Last time we did this for 5's I worked to 385, but this time I worked more on my form per Coach Rippetoe's analysis of the deadlift article.

age-40
bwt-215#
5-225
5-245
5-275
5-295
5-315
some bench, shrugs, curls, and jump rope added in for fun.

I'm gonna have to try and get this one on monday. I'm taking my motorcycle safety class this weekend. And I'd really like to see where my deadlift is at after that last CFT.

M/26/5'11"/178
Deadlift:
1x5@225
1x5@275
1x5@295
1x5@315 (4 and 5 were bad form)
1x5@315

Followed with 3x10@135 cleans, 3x10@185 bench, and handstand push-ups

dl 5x5 = 135, 225, 295, 305, 325. 1st 4 sets nonstop, last was 3,2 reps. 15 min ellip wu 15/15. hr avg 120, hr max 147.

bwt 110
I must have very weak abs, lower back, or I need help with technique or something!
50x5
50x5
50x5
60x5
60x5
Oh my! I am so embarrassed!

BW 70kg
100kg 5
120kg 5
130kg 5,5,5

First time deadlifting...135x10x5 with trap bar.

bw 180
275, 295, 315, 335, 335 x 5

It's nice to see coach "enlighten" non-beleivers. It's funny how people just don't have faith in X-fit. I've been crossfitting for about 5 months and it is absolutely the best PT/weight training program I've ever done. Whether for fighting fire, competing in triathlon, or just being in awesome shape it's the only way to go. Thanks again coach.

CFWUx3
275
315
335 grip weak, lost some form
315
315
Felt really good except for the third set. Every other lift felt really strong.

shoulder still recovering,
sub'd:
lying leg curls 60,65,67.5,70,72.5,75,77.5 (f) x 6
21 x 3 back extensions

Did "Helen" today instead of the posted WOD. 10:31 with 20k KB. Will do the lifting tomorrow.

225x5

344,353,363,368,373 x 5
bwt-163

60, BWT 280. Did today's WOD 30 minutes after Cindy (got behind on the WODs):
315-405-405-405-410. Almost at the limit of my grip--gotta work on that. I guess the ubiquitous pullups will help this, too.

#79-- I assume you've seen the weights posted since your comment. Keep in mind, that many of us are small,large,old, young, thin, heavy, male and female. In my short time doing CF I've seen the whole gamut. It's improving my strength--as well as everything else. Have patience!

BW = 167#

Warm up 15x135# (Broken), 5x225#

1. 245#
2. 265#
3. 285#
4. 295#
5. 305#

80kg, 80kg, 90kg, 80kg, 80kg, 80kg

Back feels really good. Note to self: up weight...
+11 HSPU's to 1 inch target
+Handstands

BW 66kg

Good to see you're doing it M-force! Saludos from Barca.

bw: 186

As rx'd: 5x5x332#

bwt ~114
175/185/195*/205/215*
* switched to modified sumo

kb snatches - haven't done any snatches in quite a while.
26 for 1.5 min/hand; 23R/24L
35 for 10/10.
Will do timed set with 35 next time without being stupid with the 26 first...

Deadlift:

212 x 5
262 x 5
282 x 5
292 x 4 (regrip after rep 3)
282 x 5 (regrip after rep 4)

BW 165#
265# x 5 x 5 sets, used hook grip and paused/reset for all reps.
Then made up Fridays WOD; I always do Mary, so decided to do Cindy with 20# weight vest... 15 rounds + 5 pull-ups.

135
165
185
205
235

my mistake...memory off a bit. 5x135, 225, 295, 315, 335 (3,2 reps on last set).

bw 210

deadlifts done sumo style. had a hernia operation a few years ago and now conventional deadlifts bother me when they get heavy. i'd like to get over this, but i don't know if that's possible.

225x5
275x5
315x5
325x5
315x3

Hey where is the link to the previous time we did this?

20 yo, 170 lb

115
185
225
245
255

47/165
175
205
225
245
255

135x5
185x5
225x5
275x5
295x5

still working on form...second time ever doing DL

CFWUx3
rd 1: 95lb
rd 2: 95lb
rd 3: 105lb
rd 4: 105lb
rd 5: 95lb

im kind of afraid to do these without more instruction

First attempt with deadlifts.

45 minute warmup on the eliptical

185
185
205
205
225

225 was about the max I would go at this time. Still working on the form.

CrossFit Oakland

Max Lifts x 5

Jonathan 325
Sam 325
Max 325
Chad 255
Ev 135
Candace 225

M/40/210#

302# X 5 X 5

135/185/155/165/165

As Rx'd

Coach Rip,

can you explain what "stretch reflex" is?

and maybe you have talked about this, but how do you feel about the hook grip?

ty

bw: 205 age: 36 warm up: 15:00 of jump rope.

135x5
225x5
245x5
265x5
275x5

205/225/235/215/225

Anthony #173: Here is a little thing I'm working on now regarding the RDL vs. the deadlift, that might help:

But more important is the difference in the fundamental nature of the two movements. The deadlift starts with a concentric contraction as the bar is pulled from the floor, and the eccentric phase is not really emphasized since the lift is essentially over after it is locked out at the top. In contrast the RDL is like the squat in that the movement starts with an eccentric contraction that precedes the concentric. The bar starts from a position of knee and hip extension, the bar is lowered down into flexion and a stretch-shortening cycle or stretch reflex, initiates the concentric contraction back into extension.
Any concentric contraction is stronger when it is preceded by a stretch reflex, due to increased efficiency in motor unit recruitment as well as the ability of the elastic components of the muscles and connective tissues to store elastic energy developed during the eccentric phase. A jump is the best example of this; every time a jump of any kind is performed, it is preceded by a short drop of the hips and knees that creates a stretch reflex. It takes a great effort of will to jump without this drop – it is such a normal part of human movement that it is very difficult to exclude, difficult to the extent that most novice lifters “cheat” their deadlifts, cleans, and other pulls from the floor by attempting to do this right before pulling. This “bounce” out of the bottom of the RDL enables rather heavy weights to be used in the exercise despite the fact that the quads have been excluded from helping with the movement. (It also explains why bouncing the second through fifth reps of a set of five deadlifts off the floor is so popular.) RDLs take advantage of the stretch reflex just to the extent that it affects the hip extensors. The fact that the quads are excluded makes the movement quite a bit different from the deadlift or any partial version of it or any other pull, so it really is a separate exercise.

BWT=~283; 43 yoa

DL 5x5: 313,323,363,383,383

Warmed up with 1 mile run (7:18) then 17 rounds of Cindy (PR by 3)

then 5x5DL @ 185 on the fat bar

Good lord that hurts the grip!!

bw 165 age 17

135/185/205/225/135 to work on form

used a straight bar this time so form was a little bad.

275 275 285 275 275. Done at station 3 with a very slick bar.

135x10
225x8
315x6
365x5
375x5
385x5
395x5
395x5

115/115/115/115/115
bw 121
Not too bad for the first time. I'll have to start w/ 135 next time.

275*5
315*5
315*5
315*5
335*5

BW 142

225 x5
255 x5
275 x5
295 x5
315 x5 (I was losing my grip on the last two...but I got it!!!)

Warmup
135x8
185x5
Workout
225,225, 245, 225, 225

245 was too heavy for my grip. Ripped a calous from the middle of my hand yesterday. Body weight: 160, holy cow Huff blows me away. nice work!

CFWU
295x5x5

I'm not real happy with that. With a 380 max I should be doing a little more on that I would think. It just didn't feel safe. I'm still skittish and I did that without a belt.

FireSmac, is that station 203?

Hello all,

This is just a clarification on the Army Ranger issue discussed above from a real Army Ranger. Graduating from Ranger school means that you are Ranger QUALIFIED, but not a true Ranger. A true Ranger is someone who is in the 75th Ranger Regiment and deploys with the Special Ops unit and partakes in Special Ops missions. An Army Ranger is not someone who has completed 2-3 months of Ranger school training and then went back to their unit, deployed, and manned check points or pulled perimeter security for an army base in Iraq. Real Army Rangers are the guys who actually left the wire, got shot at every night, and capture some of the most notorious terrorists in Iraq. It is an insult to call someone who graduated Ranger school an Army Ranger. Any real Army Ranger (assigned to the 75th Ranger Regiment) have all been there and done that.
To all the real Navy SEALS out there, would you accept some one who completed BUD/S but then when back to their "regular" unit and never did anything to be Navy SEALS? Of course not. I do not mean to take away anything from anybody who chose to serve their country. God knows there are not enough of us. However, I will not stand for somebody calling themselves something they are not. I appologize if this post offends anybody but this is what the overwhelming Ranger community feels about this issue.

Crossfit, thank you so much for your knowledgeable insight and workouts.

RLTW

JR19

32 / 228#

225, 225, 225, 245, 265 x 5

Still working on form. I used dumbbells totalling: 20/30/40/40/40

Age 51/BW 240#
5x5 @ 250#

bw 86
80
100
120
140

GO DALLAS!!!!!!

Hello everyone!

Weight in KG:

80x5
85x5
90x5
95x5
100x5 (last few wheren't the best form)

London Crossfitter!

Deadlift (in kilos):

60 x 5
65 x 5
70 x 3
70 x 4
70 x 5

(kept losing my grip)

JR19,

Yep, your post is insulting. A) It repeats, minus the eloquence and concision, earlier posts, and B) suggests that those who served before Iraq or in other theaters as Rangers are not "real Rangers".

And..I would be careful being other than respectful to Candaian Forces; they've been sacrificed disproportionate to their number and in support of American Soldiers and U.S. policy.

Finally, thank you for your support of CrossFit and more importantly your sacrifice and commitment to this great Country, but please rise to the grace that dignifies your honor.

CFWU and Burgener Warm-up

5x5x110K (232#) - that's as far as I could go because that's all the weight I have in my home gym so far. Still a great work-out.

Threw in ring (false-grip) pull-ups and cleans to 60K for practice.

Coach - as a serving member of the CF (non-Ranger qualified *grin* but still happy to be here), thanks for your eloquent defence of our soldiers.

Sam

225# x 5
245# x 5
265# x 5
285# x 5
295# x 5

RANGER = Member of the 75th Ranger Regiment. Period.

Jen: 105,115,125,125,145 PR

Paul: 135,205,255,255,255

Bw 170 age 38
135#,185#,205#,225#,245#

Lower back issues so I have to be careful on deadlifts.

All sets 135 lbs

30ym 185
CFWU X 3
135 X 5
225 X 5
315 X 5
335 X 5
315 X 5

135/185/195/205/215

How much rest in between sets?

225-275-305-315-315 (failed on the 4th)

BW:82kg

CFWU 3x10
Deadlifts: 5x7 @ 95kg

All the weights I own. Was looking around for heavy things to lash onto the bar. Hopefully Santa's bringing me an Olympic set!

That's the dumbest tattoo I have ever seen.

Deadlifts-

50 to 110 kg

Running day late
1st deadlift workout
5 x 110
5 x 130
5 x 180
5 x 200
5 x 180

BW 187#, Age 29

5*225, 5*230,3+2*235(Grip failed)5*235(straps),5*275(straps)

I thought my grip strenght was getting better, but I feel weak today.

120 pushups and ab work as punishment (and so I can get thru next Muay Thai conditioning)

BW 195, age 22

Wow, my lower back was tight this week, so I went light on my deads and had to wait until Sunday because the gym closed early on Saturday. Here she is:

Deadlifts=
135x15
225x5
315x5
335x5
335x5
335x5
345x5

BW 195, age 22

Wow, my lower back was tight this week, so I went light on my deads and had to wait until Sunday because the gym closed early on Saturday. Here she is:

Deadlifts=
135x15
225x5
315x5
335x5
335x5
335x5
345x5

135 X 10, 275 x 5, 295 X 5 X 5. followed by "Lynne" and bar snatches.

Ben: bw 205, 3 mile run 18:05, (225, 275, 295, 315, 315)

A day behind...cookie making and handing out took over. Did this one after Lynne today:

BW 126

95/115/135/135/145

1RM currently 185 for future ref.

BW: 175lbs
Age: 37

230lbsx5
270lbsx5
300lbsx5
320lbsx5
320lbsx2 290lbsx3

5 reps of each

135
225
275
295
315

Deadlifts:

1: 95 lbs.
2: 115 lbs.
3: 135 lbs.
4: 145 lbs.
5: 165 lbs.

I don't have the info on what I did last time I did this. I do know that this is the most I've done. I spent the first time or first few times trying to focus on doing them correctly. I felt confident about all lifts performed today. The last set started to become a strain, which is good.

95 x 5
95 x 5
105 x 5
105 x 5
110 x 5

225 x 5
275 x 5
295 x 5
315 x 5
325 x 4.5- couldn't quite lock it out, and grip failed

Bodyweight 150lbs

185lbs x5
195 x5
205 x5
215 x5
225 x5

225 x5
255 x5
285 x5
315 x7 did two extras because i realized i was doing em too fast, and they had become RDLs..
345 x5 a little split up because of grip problems
EXTRA stuff.. with chalk to mend the wet hands problem
355 x3
365 x3
375 x3

ran 7:15 mile.. almost met pukie

5 sets of 5 at 123lbs
bw - 112lbs

BW 58kg

40, 45, 50, 55, 60, 70kg

Jeff- Out-knee
Charity-161#

19 years young, 180 lbs

[255 x 5] x 5

warmup:
5 x 135
5 x 185

work sets:
5 x 225
5 x 275
5 x 295 (sort of 5 fast singles)
5 x 295 (touch down and go)
5 x 315 (back to singles)

cool down:
5 x 275
10 x 135

also:

Rowed 4 x 500m at 1:50 row, 1:00 rest

Bergener WU, 5x5 DL 1x95, 4x145 & Pullups 8pr, 3x6, 5

JR19 and Tm Dad.

As a mbr of the CF and a graduate of ranger school, I have a couple of comments.
1. If "RANGER = Member of the 75th Ranger Regiment. Period.", how does this justify the majority of the regiment that have not been tabbed????
2. Be careful in reference to how conventional guys 'don't go outside the wire'. As a vet of Afghanistan, I saw the conventional guys do a lot more hard fighting than the SOF guys. (Not to take away from their contribution). Everyone plays a part. Lets watch our tone, because we are in this conflict together. (And I know Steve personally -- he is as much a killer as anyone you will every meet, 75th or not!)

5 sets of 5 with 315

This is my 4th WOD. First time doing Dead lifts, and first time completing the official W/U, although I had assisted pull-ups.

5 * 65 lbs.

5 x 90,100,110,115,120 Kgs

275,285,295,305,325
on the back end of week of the flu.

205/215/225/ - Didn't finish. Back spasm.

65/70/75/80/90

Modified CFWU x 3
10 x back-extension
10 x incline sit-up
10 x lunge walk

Deadlift 5-5-5-5-5 reps

5 x 135#
5 x 155#
5 x 185#
5 x 195#
5 x 205#

bw 149#
5x5 deadlift: 185/195/205/225/245
need to go heavier next time

135, 145, 150, 155, 160
Working more on form than weight.

First my background: I have been in the 75th Ranger Regiment for fifteen years and in light infantry, airborne, and air assault units for ten years. Yes, I have been in the Army for 25 years. I have gone to every conflict that the US has been involved in within those 25 years. I am a CSM.

Second, my thoughts: Ranger is a way of life. We are quiet professionals not braggarts. If you went to Ranger school than you have earned that right to be called Ranger. No matter what branch, service or country you are from. You that are saying that, "if you aren't from the 75th, then you aren't a Ranger", need to contact me so we can have a talk. I believe that your immaturity is getting in the way of your thought process. I am guessing that you haven't been around the regiment for very long. You should understand Abrams' charter. We are tasked by the charter to teach others, to go out to the force and lead. If you haven't been out there yet, you haven't held up the charter and you are not a Ranger. Do not criticize others for doing their job. Ranger is a way of life no matter where you are. Be the quiet professional. Ranger School is a school to make Rangers. You are not a Ranger unless you have been there. It has nothing to do with what your assignment is.

Hooah, Ranger Steve!

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ
225x5
245x5
275x5
295x5
305x4x1
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

225 x 5
315 x 5
365 x 5
385 x 5
405 x 3

completed in conjunction with Lynne, which taxed the grip and energy reserves a bit

BW-195

135 x 5
185 x 5
225 x 5
225 x 5
225 x 5

79 I actually agree with you to a certain extent. I enjoy training in general, but I love strength training more than most other aspects of fitness and so I want more of an emphasis on it. That's the main reason I don't follow CF, I don't think it develops enough strength for my tastes.

What I've been thinking about doing is writing up a bunch of CF workouts, weighted more heavily towards strength training, then picking one randomly 5-6 times/week. You'd have to be careful to not weight it too heavily in favor of strength training to avoid overtraining. You could add in other non-CF exercises too, like good mornings, DB benches, etc for variety.

Also, what you could do is start doing old CF workouts (say, from the beginning), and skip every third non-strength-focused workout.

I haven't tried either of these but it might work.

#240 - Ranger Steve,

Perhaps you should understand Abrams Charter before you proceed to mention it as proof of your position. If General Abrams agreed with you that Ranger School "makes" Rangers then there would have been no need to activate the modern Ranger Battalions. In January 1974, he sent a message to the field directing formation of a Ranger battalion. He selected its missions and picked the first officers. He felt a tough, disciplined and elite Ranger unit would set a standard for the rest of the United States Army and that, as Rangers graduated from Ranger units (not Ranger School) to Regular Army units, their influence would improve the entire Army. Following are some of General Abrams' comments (which became known as "Abrams Charter") on the Rangers which, in their early days, were often referred to as "Abe's Own."

The Ranger Battalion is to be an elite, light, and the most proficient infantry battalion in the world; a battalion that can do things with its hands and weapons better than anyone. The Battalion will contain no hoodlums or brigands and that if the battalion were formed of such, it should be disbanded.

The organization of the Battalion must be done right, there (is) no timetable for this effort, (that) it must be determined first what has to be done and with what equipment and facilities. Wherever the Ranger Battalion goes, it is apparent that it is the best.

Graduating from Ranger School is a very admirable accomplishment, but it does not compare with serving within the Regiment. However, that being said one accomplishment trumps all: choosing to serve this country as a member of its Armed Forces.

atlas shrugged #245,

Read more carefully your post and the one you are challenging. If you'd like for me to remove yours and mine to save you embarrassment I'll do so.

135
155
185
185
205

185, 205, 225, 235, 245

I just went back and reviewed my previous effort and wanted to post my current calculation according to body weight i.e. (sum of total wt moved, all rounds)/bodyweight = 7.02
I was .3 off of the goal I had set for myself last time. I exceeded the last score by ~1.1

Continual improvement is good - even when slight. Of course, the most drastic change I could make here would be to lose 10#. I was 5# lighter when I did this before. That would have made my score 7.2 or only .1 off of my goal.

Lift more, lose weight.

305 X 5
305 X 5
305 X 5
305 X 5
305 X 3
275 X 5

21/165#

225 x 5
275 x 5
285 x 5
295 x 5
300 x 4 x 1

21/165#

225 x 5
275 x 5
285 x 5
295 x 5
300 x 4 x 1

21/165#

225 x 5
275 x 5
285 x 5
295 x 5
300 x 4 x 1

26yo 200lbs

315
335
365
385
405x3

M 50 178 69 CFT 695
135, 185, 225, 275, 275
50 jumping dips
50 jumping pullups
50 BE
20 KTE

ALCON,

CrossFit is a way of life.

Someone posts a comment that a guy is a US Army Ranger and some people take offense. To clarify things: I am in the CF(Canadian Forces) into CF(CrossFit)and completed the US Ranger Course in 1985. I did not say I was a US Army Ranger though I wish I had been one. I will not brag but I have been around the block.

I sent CrossFit a picture to show them that their "Black Box" is working. I have been doing CrossFit for over a year and getting back into pretty good shape. Just wanted to show people that the system works and not cause a big discussion about what Units are better than others.

I applaud all soldiers, past and present, regardless of what you do!

Thanks to Coach and CrossFit for Forging Elite Fitness!

did 3 rounds of saturday's underground circut. followed wiht 1 hour muay thai.

will hit the deads later this week.

thanks!

5x225
5x275
5x295
5x305
5x315

M/37/175

Not good with deadlifts - lower back needs work before the weights will go up.

5x205
5x205
5x205
5x185
5x185

Feeling it today... Next time will use 175-185 on all sets and really stress form. In meantime, need to do a lot more back extensions.

Double up on WODS today but posting seperate!

5x135
5x185
5x225
5x245
5x265

Deadlift 5-5-5-5-5 reps

Bwt: 175

Did this one a few days late.

215, 225, 225, 225, 225

Grip was an issue; hands felt sweaty. Otherwise felt good.

like Dl's,need to work Dl's, but did instead:
Farmers carry, 90# bags of cement 70ydsx12
dug foundation for playhouse/storage shed

34yo 171#
cfwu
135 x 5 wu
225 x 5
245 x 5
255 x 5
265 x 5
265 x 5
felt good. maybe could have got a little more.

After warmup

225 x 5
245 x 5
245 x 5
255 x 5
255 x 5

Worked form vs. weight. May have been able to increase.

BW: 205

275 x5
315 x5
365 x5
405 x5
365 x5

zac-225, 245, 245, 255, 275
mae-95, 115, 135, 155, 175

Colby- DL-New Bar-119#

Cindy mixed in with this, 20 rounds completed during the WOD (no time, reps only). As for the Deads, I did 135x10 (twice) 155x10, 175x10, 195x10, 225x10, 265x5, 275x5 Nice buzz.

Boy,I'm sitting straight after this one- if nothing else, I'm learning good posture!

Warmup- 2000 mtr row

95x5
115x5
135x5
185x3- form wasn't as good, and only 2nd time doing DL, so dropped to 165x2
Stretched a bit, then 195x5

10 20lb getups, 60 10lb med ball situps.
Feel great, except lower back a bit tight.
Allie, leave catching up with you already? ;-)

Rowed a 500m in 1:32.9

Back Squat (still pretty new to this, haven't done a max lift for back squats)

5 x 45
5 x 135
5 x 185
5 x 225
5 x 245 fail
3 x 245
1 x 265

finished up with some fs and ohs.

Did this while visiting SoCal and then Cindy afterwards on 12/18.

Burgener WU
5 x 70kg (just to warmup)
120, 125, 135, 140, 150 (only did one, just out of schlitz). All weights in Kg.

Rested and then Cindy. (posted on that WoD).

Warmup with KB Swings, 2 handed, 1 handed, snatch, press x 5 each arm, front squats

185 x 5 (60% max)
205 x 5 (70% max)
225 x 5 (80%)
225 x 5 (80%)
235 x 5 (85%)

Last set felt the best... first set of 225 most difficult.
Working form with diligence tonight. Got Rip's book in the mail today... WONDERFUL help in getting this right.

44, 5'11", 200lbs
235, 245, 245, 255, 265 (each set but 3rd was 5 rep PB)

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

345 for all 5 sets

233/42

Form was better.

163/168/173/178/178

225-275-295-315-325
went up 5 lbs since completed 11/10
Questioning my form a bit- after doing the total I noticed that my max on deadlifts was significantly lower than it was 4 or 5 months ago- torn between going heavy and possibly jeopardizing form or droping weight not worrying about it and getting the form in tip top shape.
Probably what I'll do, no sense in getting injured.

10 mins with PVC

191.4/29

As Rx'd
160-210-230-250-270
Last set break down (4-1)

210
255
285
315 (fail at rep 3)
255

39 yo BW 204
225x5
245x5
265x5
285x5
305x5

225x5
245x5
265x5
275x5
285x5
Could of and should have gone heavier.

35 YO
BW 185

315x5 (pr, formerly 1RM)
275x5
275x5
275x5
275x5

cfwu then

185x5
195x5
205x5
205x5
210x5

m/39/193
warmup: swim to flat island with boys...

135x10, 185x8, 225x5
255x5x5

M/32/170

CFWU

185x5
225x5
265x5
275x5
300x5

Late getting this one done.

5rds:215lb bench(30sec)pull-ups5/13(1)6/6(1)5/5(2)4/5(2)4/4
close grip 135x10;db deadlifts5X25,50,75,100dbs;1step-up10x50lbs

225
225
245
265
285

3xcfwu - 50/30/8
Deadlift 5-5-5-5-5 reps
115/115/165/165/165

135
185
205
225x3
215
215

225/275/285/295/295
Kept grips both over- could've gone heavier with over-under.

192lbs 33yo
Only had weight up to 210lb at home:
160,180,200,210,210 all 5 reps each.

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

225 x 5
275 x 5
315 x 5
335 x 5
225 x 5 then a leg workout

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ