OOHRAH DEADLIFTS, GET SOME!!
FIX BAYONETS,
DEREK

gotta love it!

Talk about HSPUs... watch around the 25 second mark...

http://www.youtube.com/watch?v=piexCpxPFcs&mode=related&search=

ok, so who called the dl's...

man, that primal fitness place looks rad. i want to jump around on big boxes, too.

Wow, has it even been a month since the last run of 5's for DL? Not that I'm complaining or anything.

Hate deadlifts.

Odd that they've not been posting the "Compare to" date these last 3 WODs.

As for the lift, I assume we're to go near our max on the first set and add weight each set to try to set a pr by the 5th set? Anybody have a favorite tactic on what weight to start at and how much you increase the load per set?

PS: What's the rule on a failed set? Do you prefer to consider the set done, or redo it at a lower weight?

Anyway, seeing that I got 305 on the squat, looking for a MUCH better improvement on the DL thanks to the Rippetoe articles.

Congratulations, Jesse, on the opening of your DC facility!

Had to do Thurs and Fri WOD together today

Squat
135x5
145x5
145x5
155x5
165x5

Shoulder Press
55x5
65x5
75x5
85x5
95x5

M/BWT 175/ Age 31

Thanks for all of the support from the Crossfit community. Without the wealth of expertise that this site attracts we couldn't have accomplished half of what we have so far. Coach, Lauren and the rest of the Crossfit core, you guys are the best.

Sorry for the semi-crappy pic...but opening a gym doesn't leave a lot of time for much anything else!

Jesse- Congrats bro! I trust that you have all the fine establishments that serve a good stout marked for the first seminar there.

this is the first time in my crossfit career that we've had 3 max effort days in a row. and by the way, that video clip was crazy.

Chris what video clip are you refereing too?

#7 If I fail on a given set I usually don't count it and try it again at a lower weight.

Pierre,

Comment #3 video clip.

Another Matt G sighting!!

Coach - if this is going where I think it is, bravo to you. When you do it again at the end of the year, the data will be irrefutable and so the detractors will have their "scientific proof" of the program's efficacy. What will be nice is the ability to say, after the end of the year survey I presume will also attend, that "people who responded doing x% of the CF WoDs reported an avg of 30% gains", etc.

I am already looking forward to that CFJ article next January. Another excuse to renew my journal subscription.

S/F
Dale

nope, the guy at 1:04 is even more impressive to me.

I've only been doing CrossFit for a week now but am totally addicted...after seeing the amazing gains guys at work (Fire Dept) have made I had to give it a try. Congrats on an excellant program. I do have a question about warm-ups...I noticed people talking about the CrossFit Warm-Up however I can't find it in any of the sections (Start here, FAQ's, Exercises...etc). Can anyone offer me some input on what is involved with this.

#7 - for a couple of years, all I did was heavy sets, 5x5. Here was my strategy, which was heavily influenced by Brooks Kubik's book "Dinosaur Training," one of the best resources for strength training out there.

sets 1 and 2 are warmup sets. sets 3-5 are your working sets. I would try to aim for a weight that would be very difficult to get 5 reps of. I think the best strategy is to choose a weight that you can get 5 reps of on sets 3 and 4, but maybe not 5. Your goal for the next time you do this exercise should be to get that 5th rep. Increase weight as needed. Sometimes I would treat set 3 as a slightly lighter working set with sets 4 and 5 being the heaviest. Sometimes I would do sets 3 and 4 as the heaviest, and 5 slightly lighter. Sometimes 3-5 would be the same. It was just based on how I was feeling at the time, and what the exercise was. Hope that helps.

here's Brooks' website.

www.brookskubik.com

Tschanzy 44YOM 170

as rxed

225x5
225x5
225x5
225x5
225x5

#19
The CF warm-up is the eighth item under the 'General' section of the FAQ.

Ok I think Coach wants to see general "improvement" on the CF Total hence the string of CF Total WOD's!

Rip and Coach thanks for taking us all back to the basics.

Squats: 135x5 185x5 225x5 255x5 275x5
Shoulder Press(seated on swiss ball w/ DB)
30x5 35x5 40x5 45x5 47.5x5
90 sec. rest between all sets 4010 count on all reps.
I love crossfit. I can't wait to compare with end of the year results.
Will post DL's tomorrow after niece's baptism.

In addition to the CFWU and the 5 sets of deadlifts, is there anything more one is "supposed" to do for the workout? I'm a beginner, just trying to get the hang of things... thanks.

Thanks Steve...not exactly sure how I managed to miss that.

CFWU x 3 (or is that just one, as it's supposed to be 3 rounds?)

Deadlifts:
2 x 80kg (175pnds)
2 x 90kg (200pnds)
1 x 95kg (210pnds)

Went to 95kg as that's all the weight I have! I think I could probably go to 105-110 without popping something for 5 reps, but this was still a pretty good struggle. Will have to grab another few plates I think.

I'm also doing everything using a small curl bar, which is great for something like deadlifts, but kills the top of my spine /shoulders for back squats!!

#20-
Jonathan, FWIW, that's how I've always done 5x5 workouts, too.

Dan

I'm starting lifting again after about 7 years. I've noticed that in some of the videos and pictures the people aren't using support belts. should I keep the weight really low until my back and core muscles are developed or should I use a belt? thanks,
Walker

liking the oly lifts this week, the lead up articles on technique are very timely....

CFWU, WOD as rx'd, 135lb-185lb-225lb-245lb-245lb, free handstand holds to finish....

thanks again to all those who make this site happen, you are very appreciated...

24 YOM
195 bwt

275
315
335
365 fail @ 4
335

135x15 for form

Oh Dominique Lacasse yeah he's a great acrobat. Been around for a while. Very very impressive athlete.

W-

Yes, ... work with chalk, flat-soled shoes and maybe some tape. Leave the belts and straps behind.

Good luck in your training,

-K

From experience, I would say use a belt for your heavy sets. It helps alleviate spinal compression and distributes lower body strength better. I am new to CF though, so I am not sure how the hardcore's here will agree or not.

Gotta love the deadlifts! They are the most raw & brute!

#25 flizzy:

You got it! If you want a little extra today go for it...tomorrow is a rest day. Just beware over doing it on other heavy lifting days. This present three day sequence is very out of character for CF. Heavy days are often followed by the most brutal met-con work-outs imaginable, and leaving something in the tank for whatever is coming the next day is advisable.

Welcome aboard. Fasten your seat belt...

Went on a hunch and went ahead and did these yesterday after shoulder press and squats...

225x5
275x5
315x2 (ripped callous)
275x2
225x5

#34 Todd, W #29
CF is all about functional lifting and fitness. Typically one is training for every day events, so CF discourages belts, straps, gloves, etc. The CF Total (undoubtedly coming Monday) has very strict criteria which include no belts, etc. This may limit your upper end to be sure, but presumably will increase your "spur of the moment" strength when you are unable to put a belt on.

Hope that helps.

Age - 31
Ht - 68"
Wt - 230 (22%)

CFWU(10) x3 - 13:02 (-100# gravitron)
Rest and Stretch - 11:03

WOD - as RX'd, warm-up w/ pvc, 45#, 135#, and 225#

5x - 315# (fail on 5th rep)
5x - 275#
5x - 285# (fail on 1st rep)
5x - 275#
5x - 275#

Ugly all around. Not comfortable with the grip yet (putting thumb under two fingers), which felt like my thumbs were going to be ripped off. Plus, I tried to lift more with my legs than back. Difficult to bring shoulders back on the final part of lift. Sure a bit more practice will get me to 400# plus in short time.

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

November 06, 2006

apparently did not do it.

5 x 225 and two 20 lb chains (one on every side)
5 x 225 and two 20 lb chains
5 x 225 and two 20 lb chains
5 x 247 and two 20 lb chains
5 x 247 and two 20 lb chains

The training with chains is awesome! It brings a wonderful dynamic in the lifting process! I love it on deadlifts and backsquats! Tomorrow I will try it on benchpress, that I didn't practize for a year.

Hey W.: Read Pavel Tsatsouline's excellent book "Behind Bodybuilding" and forget the belt: Without belt you can build your own body-belt with your abs. The only advantage of the belt is the pneumomuscular reflex: A higher pressure in the abdomen has the effect of stronger muscular contraction. But with strong abs you have the same result.

Ok, so I feel like a wimp for posting these weights, but I haven't done deadlifts since high school. For the first time since starting 3 weeks ago, I can say "As Rx'd!":

M-50, 182#
CFWU
115x5
125x5
125x5
125x5
135x5
155x5

Now I know I can do more next time.

5 x 335 for 5 sets
20 lbs heavier than last time

#20 Jonathan I didn't see your post until today - will take that advice on weight in relation to sets next time.

I did this yesterday (Deads 5x5) because I can't shouldder press right now...would someone like to volunteer a good WOD for me?

w/u: treadmill run, cfwu x 1, deadlifts x 10 broom stick, bs, 30lb bar, 45 lb bar
WOD: 135, 185, 225, 245, 265

Did these yesterday so I wouldn't be sore for basketball sunday night...

135
155
185
205
215

F/35/195/6'3"

95, 105,115,125,135
used belt though. so not really real.

3 mile walk/run

Who saw matt g - is that the same one? the e-mail address is different from the old matt g

taking it easy on the back - OHS 5x5
115,120,125,130,135 (take this up next time)

CFWU x 3 as usual
Heavy weight DL drills

155
175
185
205
185

Note: 1RM at beginning of 2006 was 175.

Regular Mon. Rest Day coming up. Let's see if I have the guts to tackle Painstorm XXI tomorrow...

46years, 364 days old/155/5'8.5"/CFT 610

CFWU x 2
DLWU = 45 x 10, 135 x 5

5 x 225/245/265/285/285/305

10 Pull-ups between each set. Finished with Pull-up/Dip ladders and 10 x 30# DB squats, presses and cleans. Last three WOD's finished at 85-88% of last known 1RM.

If you are listening muscle-up fairy, I've been good, please come visit me and ECO.

BW: 172
1x5 @ 275
1x5 @ 315
1x5 @ 345
1x5 @ 375
1x5 @ 400

26/6'6"/180 lb

Deadlift 5-5-5-5-5
95x10, 135x5, 165x5
185-205-215-225-225
165x5, 135x5

105-115-125-130-135. BW=125

#38 I'm not sure the hook grip is ment to be used with DLs, I think the weight is too much. I only use the hook grip for more explosive movements, like snatch and clean. All that weight on a DL is way too painful for me, it seems like you might be putting your thumbs at risk for injury.

That's always been my impression on it anyway, does anyone else out there use a hook grip for DL with heavy weight?

135-155-175-190-200 PR
bw 120

42yo bw 165
CFWU

225-245-265-285-300

1 mile run at the end

Had to complete the last 3 WODs today

Thursday 070104 BACK SQUAT 5X5 90KG
Friday 070105 PRESS 5X5 70KG (3SETS) 60KG 2 SETS
Saturday 070106 DL 5X5 145KG

didn't want to go too heavy on the DL as I had a 2hr Thai boxing fighters session to complete.

Feel like it's been a long day

Got my first muscle up today! In fact, once I got it, I did two more just to make sure I wasn't dreaming!

#58 Steve, good work, now go for multiples.

bw 165 46 yo
dl 135x5/225x5/245x5/255x5/265x5/275x5
Did this after shoulder presses. Felt good. All DL from a dead stop no touch and go's.

33, ~93k
01/04 WOD
CFWUx3(10)
Squats 5x120k
01/05 WOD
CFWUx3(10)
Presses 5x60k
01/06 WOD
CFWUx3(10)
Deads 5x60,100,120,120,120k
Tabata Rows

That gym looks like a ton of fun! Congrats on the opening of your gym!

28/M/185

CFWUx3
DL 135/155/185/185/185
Focusing on form; no shoes, and thinking about that long article on DLs, the entire time.

#58 Steve, congrats. Just got my first on Thursday, and did the same. Chest is still sore today.

255x5x5 - Beltless standard style, dead stop on floor between each rep. No bouncing or touch and go reps.

5 dead-hang muscle-ups between each deadlift set.

Bwt 115#.

Felt good today. Warm up - 1 mi on the treadmill

295
315
325
335
335

finished with 1000 m row - 04:06.6

365X5 used hook grip, thumbs feeling better!

Jesse- Congratulations on the opening of your gym!

Bingo- You're funny! You're like a kid with their birthday coming up. Happy Early Birthday! I hope all your wishes come true this year.

The video from #3 was NUTS! The strength and abilty in the guy at 1:04 (like Dale Saran said) is absolutly amazing.

Kate

135-185-195-195-195

30 YOM, 200#

Warm-Up - 2k row

Shoulder Press:
5 x 75
5 x 85
5 x 105
5 x 115
4 x 125

Deadlift:
5 x 135
5 x 185
5 x 205
5 x 225
5 x 245

Strict Pull-Up ladder to finish: 5-6-7-8-7-6-5

Worked out with CF'ers in San Antonio this morning. We initially worked on the running portions of the CFN SS Level 1 and 2. Then we did:

For time:

50 x double-unders/tuck-jumps
400m run
50 x push-ups
400m run
50 x sit-ups
400m run
50 x squats
400m run

Total time = 18:50

Then...

Deadlift 5-5-5-5-5 reps

5 x 135#
5 x 185#
5 x 185#
5 x 185#
5 x 185#

5x185
5x195
5x205
5x215
5x225
Went down a little in weight to help me with the painstorm tommorow..UGHHH!

bw - 70kg

90/100/110/115/120kg

32/170
Back wasn't feeling great but gave it a go anyway.
120#x5
140#x5
160#x5 form kind of fell apart, felt a twinge in the lower back, decided to 86 the DL's and live to fight another day. Did 3 sets each of weighted dips and knees to elbows. Off to find some Advil and an icepack. Have a great weekend everybody.
-John

225x5
315x5
365x5
405x5
425x5

5x225/245/245/245/245

35M178

DL - 305,305,305,305,305

BP - 205,205,205,205,205

Supinated grip bent rows 95lb/7, 115/5,125/3,95/12
Weighted Dips - 20/7, 30/5,40/3,BW/18

33yom/152#

CFWU x3 (minus pull ups)

I tweaked my left bicep/elbow a few days ago - I think from coming down too fast on the pull ups (maybe hyperextended it a little?) - and have been icing it for ~20min after WOD's without any resdiual pain, but I keep feeling it after each WOD. Any suggestions?

As Rx'd
135 x10x2 (warm up)
225 x5
250 x5
250 x5
250 x5
250 x5

250# is all I have right now...guess I need to buy some plates. I love DL day - its the only time a little guy gets to throw around that much weight (I'm sure the spiders and critters in my basement were very impressed :)

bw 165

335x5
355x5
375x5
385x5
395x5

46 YOM 215 74"

315x5 335x5 355x5 375x5 335x5

I'm happy with the 375x5, the following 335x5 was almost as hard.

Brandon - 225, 245, 275 (x3, failed), 225, 225

Marie - 65 x 5

37 / M / 185

Warm Up: DL's - 45 X 20 Reps & 135 X 10 Reps

WOD as RX'd:

205 X 5, 210 X 5, 215 X 5, 220 X 5 & 225 X 5

dl 4x145, 4x5x225

BW 190
275/295/315/325/335

65/75/85/105/105

Only own 55kgs of weight and I wanted to do something a bit more anaerobic , so did a Running Chelsea- 5 pull-ups, 10 pushups , 15 squats and 1 1/2 mins of stair runnning- 7 rounds in 20 mins.

Missed yesterday's WOD due to schedule, so did both today.

42 yo male, 258.5 lb this morning.

CFWUx2 (Modified with assisted pullups and dips)

Shoulder press:

5x110
5x120 (4 sets)

Deadlift:

5x225
5x235
5x245
5x255
5x260

WU
walk ridgline
DL 135# x 10
WOD
185 x 5
205 x 5
225 x 5
245 x 5
265 x 5
Could have done 285 x 5

135-205-225-245-135

Getting back to training properly after spending the last 4-6 weeks painting and decorating Crossfit Manchester.

Alas all our bumpers are in kilos so I am going to have to go over to the metric dark side.

110kg
115kg
120kg
125kg failed on rep 4
125kg

Cheers to Mr Steadman for keeping a keen eye on my form.

And well done to all the other manchester crossfitters on an excellent first week of training. special mention to the girls who competed for the gym record on 5 rep deadlifts yesterday and today Sarah (85kg), Jo M.(85kg at a bodyweight of 50kg), and Sharron who sneaked the record today with 87.5kg.

225,275,315,325,330 increased max by 5
BW 170 age 34

135
145
150
155
160

5x 140,190,240,260,280 w/trap bar. My last single max was 280 so 5 of 'em was dandy. Lots of 5x5's last triplet was all metcon. Something's up. BW:175, YOA:58

245
265
275
285
300
Felt good!

5 sets of 5 reps
135, 205, 225, 225, 250

DL 225,255,275,275,225 felt good, didn't want to push too much-haven't gone hard in a while
Squats 185,225,245,245,225
Shoulder press 115,135,155-Fail@3,135,135

Does anyone have this problem with deadlifts; my hands cant hold onto the bar. I'm doing the lifts and I feel like i can do more weight but my hands/fingers keep slipping off the bar? If anyone has any comments or exercises to help with this, that would be awesome.

bw- 150 age 22 ht 6'00"

5x135
5x185
5x185
5x185 fingers slipped on last 2 reps
5x205 broken sets to reposition my hands

WU 225, 225, 275 x 5
WOD 325 (hook Grip), 375 (over/under grip, 325 (hook grip) All reps stop and go no boncing or touch and go.

#54 - Andrew - I always use the hook grip on deadlifts, heck; I haven't figured out how to use it on anything else. I worry that on cleans that I won't be able to get the grip to let loose in time.

cfwux3rds 15 reps of ohs,dips,pushups,situps, dhpux8, handstand hold 25 secs

deadlifts 5x5 (changed up grip just to vary it)
225 (hook) 275 (hook) 315(over/under) 325 (ended up being 5 singles reset and changed grip ea rep) 325 (ended up being 5 singles changed grip ea rep)

grip felt really weak today for some reason.

BW 170

CFWx2
135x5
225x5
315x5
345x0(fail)
330x5
Really think I should be able to pull 345 at least once if I can do 330x5. Kinda PO'd about that. Can't wait for the CF Total! Thanks Coach, for lighting a fire!

Age 34
BW 145#

255, 260, 265, 270, 270

last set was actually 335 way down compared to last time (375x5) not sure if it was cause of it being an early morning workout or what.

CFWU
5x135
5x185
5x225
5x275
2x315

225x5
275x5
318.5x5 (.85% of 375)
340x3
275x5

CrossFit Oakland

#95 - Justin - I use to have the same problem. I've cured it in two ways. I got a Captains of Crush Gripper from Ironmind.com and I've learned the hook grip. To hook grip: wrap you thumbs around the bar first then wrap your fingers over your thumbs. I can only get my pointer and middle fingers over my thumb but it is enough to hold the bar. It will take some time to get use to it. I wouldn't recommend practicing it with you max efforts, start light and make sure you have it right then work with it for a while before you start cranking the weight up. Your thumbs will be a little sore but I've not experienced any significant amount of pain. Hope this helps, Happy CrossFitting!!

DL
5X(5X290)

Mike Donnelly

#95
Q: "Does anyone have this problem with deadlifts; my hands cant hold onto the bar. I'm doing the lifts and I feel like i can do more weight but my hands/fingers keep slipping off the bar? If anyone has any comments or exercises to help with this, that would be awesome".

A: Do more deadlifts.

CFWU
145-185-205-225-225

First time I've done DL's for max weight. Broken hand is still holding me back a bit.

#95 A is correct, work grip exercises like farmer walks, blob holds, pull-ups helped my grip as they were also dependant on my grip, learn and practice the hook grip, staggered grip etc. It will come just takes time and diligence.

Maximus,

i just wet myself bro......nice.

not only funny, but accurate.

only got in 3 sets before running out of time.
got up to 245 lbs.

first crossfit workout after a long LAZY Christmas break.

170 lbs.

245
265
285
295
295

YEEAAAAAHHH BUDDDYYYYY!!!

Travis - I think you're right - not our ol' boy, although I thought I saw him pop up once or twice a month or so ago.

As rx'd. (all in lb).
1/3 cfwu, burgener wu
245-265-275-295-315
I definitely had a little more, but it's always tough to know. Last time max'd at the same weight but started waayy lighter. I'll take it.

Stephane 29\193.8
As Rx'd 135-185-225-275(4-1)-275(4-1)

Marie 31\103
As Rx'd 65-85-85-95-105(4-1)

265lbs
355lbs
355lbs
375lbs fail @ 3
265lbs

31 M 200lbs

#54 and #95

The hook grip is effective and will not cause any major injuries as long as it's done coreectly.

The way improve your grip is simple. Lift heavy things. Just like any other muscles, they take time to develop.

My girlfriend joined me today and is new to Crossfit and working out in general, After she saw the Nasty Girls vid, she was motivated. :)

Me:
CFWUx3

5x135
5x145
5x165
5x165
5x165

Girlfriend:
CFWUx3 (Had her do bench sits as her squat needs much development.)

50x Bench sits at her own pace. She did this while I did my DL's.

CFWU x 3

DL's
115-125-135-145-155

Neck cramp is back with a vengance and a partner- my back is now twinging all along my tenderloins. Ahh, I love how I seem to carry all my stress in my neck. I wanted to go heavier but at 135 lb, my back informed me that it did not. I felt better after the 145 and 155, though. So, I'm off to do some major stretching.

As for tomorrow- TGIRD

Kate

oh yes- all done barefoot, beltless, strapless, gloveless, and chalkless.

265lbs
355lbs
355lbs
375lbs fail @ 3
265lbs

31 M 200lbs

BWT: 176

Back still sore so did a workout with my son:

500 M rows
95# bench presses x 12 (last 2 rounds broken 8-12)

Lost track of time

225x5
275x5
265x5
245x5
245x5

As far as the debate goes with the grip issues. I have a hard time doing the hook grip because my hands are small. I use the reverse grip once I hit 135 lb on the Deadlift and that works really good. My grip has gotten a lot stronger as the past year has gone on without doing anything other than the WOD.

Kate

sick day + recovery:
CFWU 1 x 10
Bk.Squat:255x5,260x5,260x5
Sh.Press:135x5,155x5,155x8
D.L.:255x5,275x5,295x5

#69 Nicholas

Where do you guys work out in San Antonio?

275,309,319,329,331.5(PB)
OK, enough of these 'fat workouts'!

DL
5*225lb
5*275lb
3/1/1*325lb
3*315lb
3*295lb

Grip just not on today

Wanted to push some reps with the press
3*135lb
7*150lb
6*135lb

Cheers, kempie

Howdy,
Work
{Press 62kgx1x20 sw/DL 180kgx1x20} After the wo (4:00), I did one set of presses w/62kgx5.
Duration 23:00.
Bdw. 84.5kg...

We've just completed our first week at the newly opened Crossfit Manchester, thanks to Mark and Karl for a great weeks training. This gym is going to be a major success due to the enthusiasm and commitment these guys show.
Today we completed our first 5x5 deadlift session and achieved :-
Sharron 60kg/70/75/80/85/87.5
Rob 60kg/90/100/110/120

It's 78 and sunny (30+ normal temp) so all work was done at Byrd park and not the GYM. I was able to meeet up with the Lombardy Avenue crosfitters, who consist of a very small (4-6), but motivated and comitted group who meet there weekly.

8 x intervals max reps, lowest round for score

pullups
squats
pushups
burpees

Boxing class after.

I brought my co-worker Robert 6'2" 200 for his first CF. I think he won't talk with me anymore after this:)

RICKY
RICHMOND

I forgot..

Thanks Matt etc. for the invite to the park.

Ricky
Richmond

Congrats on your new place Jesse, it's awesome. I'm proud to be among the people who got an early look. Thanks again for the Parkour class last week, you showed me a ton of stuff in one hour-you have a great teaching ability.

I think you might need a few more dumbbells though;)

500m Row
135x3

WOD
225-245-265-285-305

Still easing into DL's, but my back is feeling solid so may start going heavier soon. I want to get back above 400, but want to do it smartly. All were touch and goes.

Get some, Go again!

28 y/o 170 lb 5’10” approx 11% bf
Warm up: three rounds of 10 squats, 10 push ups, L sit, 10 back extensions. Bergener warm up. Deadlift 65lbs x 10, 95lbs x 5.

Deadlift
135lbs x 5
145lbs x 5
155lbs x 5
165lbs x 5
175lbs x 5

3 minutes rest per set.

40M/5'8"/179

CFWU
5x135/185/205/225/245
1x255

I won't need to run a Crossfit Kids workout for the the rug rats tonight. We had a birthday party at a gymnastics center - vault, trampoline, foam pit, climbing walls, rope climb, cargo net, bouncy castle - they can hardly stand now and a few are probably going to pass out soon.

CFWUx3 (with ring dips)
DL warmup: 10x45, 5x95, 5x135
145/155/165/175/165 lbs

CFWU x 1

Jan 6th : 70,75,80,85,87.5 kg (5 good reps each)

Previously...
Nov 6th : 50,50,55,55,60kg
Dec 12th: 60,65,70,75,75kg

Can you see a trend ?

215lb
m 25
3xwarm up workout
5x225
5x275
5x275
5x275
5x275

m, 27, 170, 5'10"

235x5
285x5
315x5(pr)
325x5(pr)
335x5(pr)

Did Friday and Saturday's WOD's together (I know this defeats the purpose and results in lighter load)

DL 5x5 @ 185-210
SP 5x5 @ 95-115

Plus running up and down 20 stairs with a 35# plate in each hand 10x

(126) Rob and Sharron,

Thanks very much for the kind words and for your outstanding contribution to the birth of crossfit manchester. I know it has been a long time in the pipeline but we aim to make it worth the wait.

Nice deadlifting today too.

47/165
135x5
185x5
205x5
225x5
245x5
All overhand grip - which is nice.

Im a highschool student and i don't have acess to the scshol gym on weekends, is there a substitution for deadlifts that i can do with dumbells or a bar?

185
205
225
255
275

26 yo, 175#

CFWU x 2
5 x 135#
5 x 155#
5 x 185#
1 x 205# (Unable to lift with proper form)
5 x 185#
5 x 185#

Rowed for 10 minutes

Still getting used to these kinds of exercises but not bad for the 5th CF work out ever.

Deadlift

225x5x5

M/47/175
CFWU (sort of), then DL w/ 25# plates X 12, 40# BB X8

WU - 5 X 110, 130, 150, 170;
Credit - 5 X 190, 210, 230, 250, 270
last set done as singles, but all with good form.

My partner Corey (bound for Navy SEAL program in 3 months) maxed out @ 250.

Using standard weight set, with small diameter 25# plates, so my ROM is 30" measured. Quite a pull...

No problem Ricky. We will see you again on Saturday, if not sooner at American Family.

Matt

30/190

5x205
5x225
5x245
5x255
5x275
+
10min rock rings

135X5, 185X5, 245X5, 305X5, 305X5
the first three sets were easy touch and go the last two were more like five singles in a row separated by a few seconds

CFWUx1

115/125/135/145/155

Current 1RM 185, we'll see if it can go any higher!

Shoulder press:
110 X 5
115 X 5
125 X 5
135 X 5
145 X 3 (2)

5 Rounds:
10 Dumbbell snatches X 55# (5L, 5R)
5 Handstand push ups
2 Rope climbs (No touch on ground)

10:58
WOD was Brendan's handiwork.

353,363,373,383x5,388x4

wanted that last one but no go
bwt-164

clean practice before, MU practice after

275/315/330/345/355/365X3
hips felt really good, grip failed at end.

Frank: 47/205#
225/245/260/275/295

Matthew: 14/130#
205/205/205/205/205

5x205
5x255 (2,3) ouch
5x230
5x240
5x250

141,155,165,175(F),173lbs x 5

on Dec. 27/06, i did:
153,158,163,168,173,178 x 3

age 28 - 210#

135x5
205x5
205x5
205x5
225x5

easing back into it.

60, BWT 284- 405/415/425/430/435- almost lost my grip on the last rep. New personal best for DL.

46yom/70.5"/199.5lb

CFWU x 1
Dead WU 5 x 45lb, 135lb

CFWOD 5x 155,175,185,205,225lbs

Afterwards worked on some strenght skill with negative Ring dips 5 x 1.
J

5 x 225
5 x 275
5 x 275
5 x 275
5 x 275

245x5
265x5
285x5
305x5
325x5
All reps dead stop.

BW 150
CFWU (pull ups @ 10), Burgener WU, 5 km run @ 25:00 for WU, MU practice on playground bar - 3X3, continue run home MU practice on “rings” 1repX3 - I believe I got one!(from seated on floor due to low roof.)

DL: (WU with 128 lbs) 172-194-194-216-216 (Highest DL in about 20 years!)

I'm finding CrossFit has a high "Play Factor" and as a result I enjoy it and am motivated to workout hard again. You may notice I need to warmup a lot though. Thanks!

115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

CFWU x3
135
155
175
205
215 strong

BW 70kg
120kg 5,5
130kg 5
135kg 5,5

what doe leo stand for?

WOD

280/290/300/310/330

deadlift 5-5-5-5-5 reps
225-235-245-255-265 ...felt strong

Deadlift:

227 x 5
272 x 5
282 x 5
292 x 5
292 x 5

All reps from dead stop.

Whew- record timer. Flew into the gym with 15min to close. Put the CFWU between lifting sets and managed to finish it all up with a water break in-between. Booyah!
Form was rushed and could've been better though. Boo-just!
me 27, 76kg
weight in kg's
5x60, 3x110+2x80, 5(90,95,90)

bwt 153

225 x 5
240 x 5
255 x 5
260 x 4
240 x 5

Congratulations on the new gym Jesse. It looks great.

I led the broomstick mile at Weekend Warriors, then worked up to 5 sets of 5 of 245 lb DL.

265/285/315/345/375

#122 t

I sent you an e-mail about CF'ing in San Antonio.

6'3"
BW 180
41 YO

Really worked on form after reading the Crossfit Journal thingie on deadlifts.

1. Shoulder blades over bar.
2. Rest bar against shin.
3. Back fully extended straight.

Now for the giggles -

135 x 5
185 x 5
205 x 5 (ow?)
195 x 5 (broken)
195 x 5 (broken)

Damn grip gets weak. Need to work on that.

Is it better to really strain and grunt every last possible ounce, risking injury? Or do a weight you know you can manage? Or something in between?

warmup CFWUX2, dl- 135x5; 225x5

275x5
315x5
335x1, 315x4
315x5
315x2 (grip failure, back failure)

bw185#

275x5 warmup
325x5
345x5
355x5
365x5
375x4
385x3 Extra: because I said I was gonna do 385, before I got to the gym

people talk about doing maximal loads... 275 felt killer, but as i kept putting the weight on, it just kept going up... its about mindset with DL's

that's all (for me at least)

"I can do all things through Christ who strengthens me" Philippians 4:13
I get shivers whenever I hear/read that

JASON YUCCA VALLEY.

I live in YV and my wife and I have a full crossfit gym. You need to drop me a line. I'm always looking for people to crossfit with.

155#
205
215
225
225

OPT, AFT, Anthony from O...you guys are monsters, very inspiring

for me...
225x5
245x5
265x5
285x5
305x5

should have started heavier

then 5x5 dead hang pullups

500m row for 1:41, was trying for 1:30 per some of the message board chatter recently...I'll try again when I'm fresh

bwt ~113
d/l 5x 185/195/205/215*/225*
*=semi-sumo

TSC pullups: 12/8/8/9
2kb c&p ladders: 44s x 1,2; 1,2,3.

275x5
315x5
335x5
355x5
365x5

DL's felt good today. Great article by Rip that helped me perform the lifts correctly and more confidently.

M/26/180
CFWUx3
WOD as Rx'd
1x5@275
1x5@295
1x5@305
1x5@315
1x5@315

BW 174
Rx'd CFWU
Nursing a bad lower back; DL's:
5 X 77
5 X 127
5 X 127
5 X 127
5 X 127
5 X 127

Pickup B'ball: 4 games

Subbed db sumo deadlift w/ 35 lb for 8 x 12 reps because I can no longer bend over!

Age 16, BW 130

5-5-5-5-5
155/185/205/225/240

today worked on practicing the motion/"cementing the skill" etc. First time even attempting a proper deadlift
120 x 5
140 x 5
160 x 5 (noticed i had TERRIBLE TECHNIQUE)
120 x 5
120 x 5
70 x 10 (5 sets)
Has anyone else noticed a lot of strain in the lower back area...or is my technique bad (I've watched that slideshow in the "EXERCISE" section more times than i can count)

AM: ran 6 miles in ~54:00

PM: CFWU 3x10, all sets unbroken except for dips.
This is a big achievement for me. The warmup used to kill pretty much all the muscle groups, now it's just a warmup. It's especially good being able to crank out sets of 10 on pullups. I think I'm ready to push to 12 reps per exercise.

Also, this isn't much by Crossfit standards, but it's huge for me: Yesterday, I doubled up the Back Squat/Shoulder Press workouts. Once I was done, I looked at the pullup bar ... hmmm... haven't done chinups (underhanded) for max reps in a while. About 2 months ago I could do 10. This time, it was 15. That's the second time I've seen a 50% performance improvement in about 2 months. That's why I love Crossfit.

Deadlifts
5x225
5x315
5x335
5x315
5x315

Hands are thrashed now.

32/178

225x5
245x5
245x5
255x5
255x5

Last set was a bit of a struggle...

bw: 185

As rx'd: 5x5x330

CFWU x3
Warm up: 95x5, 105x5
DL: 115, 120, 125, 135, 135
(115 was my highest last month)
Practiced hang power cleans 55x3,60x3, 65x3, 65x3
Two rounds: stairmaster(hills) 10 min, 20 push ups, 50 squats

Erin

age-40
bwt-215
5x225
5x245
5x275
5x295
5x315

just wondering, when you guys say "fail", does that mean u guys couldn't do anymore, or does that mean u lost ur grip and had to stop for a few seconds, then continue on?

29 5'4 145
5x5 @ 135/155/175/195/195 back was really sore today, form was terrible towrds the end. No weights tomorrow will be a good thing...

135, 155, 175, 195, 205

This is the heaviest I've gone since I injured my back a few months ago... felt great! I have a long way to go before I hit my previous 335 P.R. though

bw 185

185
205
225
245
265

5x5x 110Kg (232#) - could have gone higher but did the WOD at home and that's all the weight I have.

Figure that I am good for 5x5 at 130Kg currently with 1RM PR at 360# (2xBW). Back still a bit sore from DLs in the last WOD cycle.

bw 165

1hr of Mtn biking before.

225
235
245
275
300

Should have ramped up more!

felt pretty good
45 y/o
bwt 158
263,275,287,297,309,319,329(4)

235
245
255
265
275

"warmed up" with a bit too much rowing . . .

5 x (500m + 1 min rest)
All rows under 1:55, but couldn't keep them under 1:50.

After that, DLs

5 x 225
5 x 245
5 x 265
5 x 275
5 x 275

pretty sucky for DLs . . . these are pretty much the same as the Back Squats yesterday . . . but that's all I had in the tank.

#164: generally, "LEO" = Law Enforcement Officer

modified WU (row 500m, Burgener WU, rope climb, 3x muscleups),

snatch grip box DL, 255x5
snatch grip box DL, 315x5
full clean grip DL, 365x5

gotta run for a dinner meeting... still happy about 365x5, when I first started doing Crossfit I couldn't pull a single rep with 365!!!

(Working snatch grip box DL's to help get 450# off the floor)

btw, it's the "Health Lift" not the "Dead Lift"...

come on people! ;-)

245#
255#
265#
265#
265#
felt pretty good, probably should have warmed up a bit more, and I could have done 265# for each set. we learn, we grow. Happy CrossFitting!!

Nicole
95x5
115x5
135x5
150x5
160x5

Franklin
225x5
275x5
275x5
350x5
370x2
225x3

Someone asked about grip work?

CrossFit Brand x WOD for today:

How many rounds can you do in 25 minutes?

Hill Sprint
15 Pull-Ups
15 Kettle Bell Swings
1 Pass Monkey Bars
10 Kettle Bell Snatches (5 each hand)
2 Rope Climbs (Completed without touching ground)
1 Cargo Net Climb

Nothing works the grip like fear of catastrophic injury.

Age 51/BW 240#
warmups @ 135 and 185, then 5x5 @ (235/245/255/265/275)

WU-1000m row-3:52
Deadlift 5-5-5-5-5 reps
135-185-215-225-225
rushed workout today, more warm-up would of been good

5x335
5x335
5x335
5x335
5x345

starting work sets at 345 next time...

cfwu x 3

135-145-155-165-185

185 x 5
205 x 5
225 x 5
235 x 1 failed
225 x 5

235, 275, 275, 300, 300(all I have at home)

29/185

225 x 5
245 x 5
265 x 5
275 x 5
300 x 5

275*5
285*5
295*5
305*5
315*5

All sets very strict form, setting the weights down for a two second count before next rep.

Just came back after my week of rest (week twelve)...felt good to get in there.....

31 yo, #225

CFWU X 3

135 x 10 (warm up)
225/315/325/335/355 (PR x 5)

on the last CFT, my deadlift was 355...after today's lift, I really believe I could have added more weight on the last CFT attempt, but I held back...can't wait to see that again! Gracias, coach!

"Dale duro, y dale de nuevo!"

185x5
225x5
245x5
265x5
285x5

185, 205, 215, 225, 235

185 / 205 / 205 / 205 / 205

42 yom 193lb

2 hour surf
4.7m bike
1.5 hr tennis
135x5
185x5
205x5
225x5
245x5
6.7m bike

BW: 173 Age: 27

As rx'd:

225X5
245X5
275X5
300X5
315 failure @ 3

Had some catching up to do:

37yo BWT:164

Ran 1 mile

CFWU x 1

Back Squats (4 Jan):
135x5, 155x5, 185x5, 205x5, 225x5

Shoulder Press (5 Jan):
95x5, 95x5, 105x5, 105x5, 115x2/95x3

15 elevated push-ups (near vertical)--working toward handstand PU.

CFWU x1

Ran 1 mile

185
205
210
215
220

and thank you #200 davidjwood

BW = 145 lbs.

5 x 185
5 x 225
5 x 245
5 x 275
5 x 295

BW 192

5X225
5X269
5X291
5X313
5X291

Not enough weight available for dl so I did PainStorm XXI instead:
30 burpees
30 db deadlifts
30 burpees
30 db cleans
30 burpees
30 db presses
30 burpees
30 db push presses
30 burpees
30 db jerks
30 burpees
30 db swings
30 burpees
30 db sdhp's
30 burpees
30 db snatches left/hand
30 burpee
30 db snatches right/hand
30 burpees
30 manmakers
All with 15# db in 52;40

4x205
1x225

I am still using DB's for my DL to improve grip and lower ROM strength. My plan is to continue until I can get 10 reps with the 150s then move back to Oly bar. Last DL workout (New Years eve?) I did 130s for 8, 8, 10. I was only going to do 7sets of 3 but since todays WOD was 5x5.

140sx5x5 (280lb total wt)

pause and reset each rep, nothing left in the tank after

1 DAY BEHIND-COMBINED SHOULDERPRESS AND DEADLIFT WOD's

bw-197.5

wu
cfwu x10 x1
burgener wu
bar shoulderpresses x10
135# deadlift x10

wod
shoulderpress
5x95
5x95
5x105
5x115-pr
5x105

deadlift
5x225-hook
5x235-hook
5x245-hook
5x265-hook-quick hand wipe & alternating regrip after 3rd rep-pr
5x275-alternating-quick hand wipe and regrip after 3rd rep-pr

Shoulder Press Total
Last time-2425
This time-2575

Deadlift Total
Last time-5725
This time-6225

warm down
pushpress 135x5
single arm kb swings 35x15 each arm

MC

185x5
wt 128lbs

#205 - Jeff - That's evil.

As rx'd, a day late

135*5
205*5
225*5
235*5
245*3 (failed on 4th rep, grip gave out)

As Rxd X 5
180/200/215/230/240

27yo 200lbs

CFWUx3 and yesterdays press WOD

315
365
385
395x4
365

jogging 400m
rowed 470m in 1:30
rowed 460m in 1:30
jogging 400m

195 to 250lbs

135/145/155/165/175

45x5
50x5
55x5
60x1
55x4
50x5

above was Shoulder Press
Then, did deadlifts:
95lbsx5
115lbsx5
135lbsx5
135lbsx5
130lbsx5

100# Deadlift

10 sets of 2

Row 1,000 meters 3:09
deadlift 5x5
225
275
295
315
325
Row 3,000 meters 9:18

Started the day doing somebasics, 2x10 reps of pull-up, push-ups, sit-ups and suats in 2:35 min, followed by hspu and ring-dips, then off to work (start at 06:00 AM). I felt pretty good.
Was driven back home at 11:00 ill. went to sleep and woke up at 16:00. Still feeling like a wreck.
No training for me today.
Johan

135x5
185x5
225x5
250x5
265x5

135x5
185x5
225x5
250x5
265x5

29/172

cfwu x 3

225 x 5
255 x 5
275 x 5
285 x 5
285 x 5

as rxd

225
245(x4)

215, 225, 235, 245, 255

big pipe:

for a change of pace did 3 sets of 5 for each leg, 135# one-legged dl's

bw194
225x5
245x5
285x5
315x1
355x0
285x5

as rx'd
26 y/o 185 lbs

225
245
275
315
335

fun

135 x 5
185 x 5
205 x 5
225 x 5
225 x 5
225 x 5
225 x 5
245 x 5
135 x 10

40; BW= 165
as rx'd
165
175
185
195
200

5x195,205,215,225,235
Feel like my form is getting better. Still a long way to go to get the weight where it should be for my body frame.

31/ 185

275x5
275x5
275x5
305x5
305x3

225, 315, 335, 365, 405 x 5

regrip on all reps...

21 165#

275x5
285x5
295x5
305x4x1
305x3x1x1

135
155
185
205
215
Had slight trouble with grip at end
Could have done more weight

5x 315
5x 325
5x 335
5x 345
5x 345

194lb

all sets with hanging gi grip

135x5
185x5
205x5
225x5
235x5

Paul: 135/205/255/285/295PR
Jen: 105/135/155/165/175PR

225,255,275,285,295

18/F/145#

135# x5
135 x5
155 x5
155 x5
175 x5

225 x5
269 x5
291 x5
313 x5 PR
335 x5 PR

Goal is 400lb by the time I leave IZ.

Jeff-304x5
Charity-175X5

Short on time..little/no warmup...

5x135#
5x165#
5x205#
5x235#
5x255#

1x295# (added 2-35#KBs to bar to get to 295#...nice of Pavel to enable KBs to fit on std. oly bar.) Performed on 1/7/07.

25/120

135 x 5 x 5

100 120 140 160 only 2 reps then had to stop!

135-185-225-245-295

BW 58kg

40, 50, 60, 64.8, 70kg

Mike 185/27: 185/205/225/245/265
Erin 135/26: 95/115/135/155/175
As Rx'd

225/255/280/290/325

49/195

135x5
185x5
205x5
225x5
245x5

135/145/155/165/185

DLs - should have started heavier (again)...just want to make sure I am warmed up. Felt strong throughout - need to break into the 3's.

135 - 5
185 - 5
235 - 5
255 - 5
285 - 5

275lbs, 5x5.

Bill 46 yom 178bw
3 X CFWU

205
225
235
245
245

Charlene 42yof 135bw
3 X CFWU
135
145
145
155
155

Done for the day with some tired backs.

A day behind.

3xCFWU (no dips and limited PUs, don't want to be sore for tomorrow's/1-8-07 WOD)

Deadlifts
5x
135,185,205,215,225

Killer!! Haven't done DLs in weeks.

205 x 5
225 x 5
245 x 5 x 3

Still nursing a hammy pull from a week or two ago and I felt it on my first set at 245#, so no need to push it.

135 x 5
155 x 5
175 x 5
190 x 5
200 x 5

Cross Fit Oakland

N: 135,145,165,180

J: 225,285,315,330,350

cfwu x 3
5x5x185

BW=206, 46 y.o.,72"

Warmup w/ Deadlift, 5 reps x 138,161,191,226
Then:
295, 315, 325, 330, 335

Hey-

WOD: DL
365 x5
365 x5
365 x4
335 x5
335 x5

-K

BW 193#
Subbed this Sunday.
back still hurtin from squats I did friday
did lynne instead
BP 185#
BP/PU
15/23
12/18
10/16
10/16
8/12

cfwux3
alternated w/5x5 sh press
DLs x5
155#
195#
215#
235#
245#(2+3)was losing grip
note: baseline 1RM for DL was 225 last May/June

235 lbs max.

Deadlifts.

5 @ 125
5 @ 135
5 @ 165
5 @ 185
5 @ 195

If your shins ain't bleeding by the end, you ain't doing 'em right.

275
315
340
360
370 (grip and right shoulder/side showed weakness)

Slowly getting better.
Did wod on tuesday 9/1/07
DL: 5x 70-90-110-130 kg
+ 1x 150 kg with belt
blessings, have fun, Johan

256lbs; 6'1"; 36yo male

5 x 1 (pvp pipe) Warmup
5 x 205
5 x 215
5 x 225
5 x 235
5 x 245

as rx'ed:

95kgx5
105x5
105x5
115x3(f)
115x2
105x5

WUx3

215
255
285
305
255

Wore gloves because it was cold.

275-295-305-315-330

35male 215 lbs
5-5-5-5-5 DL
CFWU ... 135 DL warmup
275x5
295x5
325x5
325x5
325x5
used lifting gloves. Read the Rippetoe article on DL really helped. Form improving..

Doc

jump rope 10 min
cfwu x3, shoulder dislocates, 15 all except 13 pullups, ring dips
WOD: 165, 195, 211, 217, 225
y does my right calf kill?, also grip starting to slip on 225

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ
225x5
255x5
275x5
295x5
305x4x1
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

225x5
275x5
315x5
365x1 1/2
275x5

135x10
225x10
315x8
355x5
365x5
375x5
385x5
395x5

5x225
5x275
5x295
5x315
Taking it easy; hamstrings healing

did this on 1/10/07 before the sp wod

5x
135
225
275
315
315
315

thanks!

155, 175, 195, 205, 215

225x5
245x5
255x5
255x5
260x5

Age 35 bw 184

275
295
275
265
245

Avg of 271

knee surgery a week ago, have to take it easy
135x10
185x5
235x5
255x5
235x5
185x5
135x10

CFWUx3
5x45, 5x135 warmup
225-235-245 (4/1, couldn’t hold grip for all 5)-245-245 (3/2, couldn’t hold grip for all 5)
5x135 warmdown

185-195-205-215-225

bw215, 225/275/280/295/300/305/310

39 YOM
72 220
250 x 5
300 x 5
335 x 5
365 x 5- felt strong this set
377.5 x 2.5(grip was weak by second rep, lower back felt tight/weak after one)

bw147#
195,205,215,225,235

Warmup: PU, PU, SU,

5 x 135

5 x 205
5 x 225
5 x 225
5 x 245
5 x 245

press 5x45,95,135,155(4),135(7)
bench 225x8 closegrip 135x19
yesterday hammersled 50,90,140,180,230 + seated press

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

Rx:
315

355

355

355

375

233/42

AC/1830 Was sort of dragging but felt much better after starting.

Running short on time... minimal warmup: 135 x 5, then 5 x 5 at 240# (80% max).

39 205
275x5
295x5
315x5
335x4
295x5
most since 18 yrs old. Unbelievable!!!

295 x 5 x 5

295 x 5 x 5

33yo 192lbs
225,255,275,285,295

11 jan
135lbs
back improving
swam 1500y (first w.o. in csco) altitude killed me

Olivia:
5*100, 5*105, 5*110, 5*115, 5*120 (all sets of 5 straight) - first time 120 approx body weight!

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

225 x 5
315 x 5
335 x 5
345 x 5
315 x 5

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

40/6'/190
cfwu
squat 185/205/255/275/300-2/255-3
press 95/115/125(last2p/115(last1p)/115(last p)
dead 135/205/205/205/205

225/255/275/295/305
switched to mixed grip on 4th and 5th sets

Sub'ed Snatch-Grip Deadlifts

45x 5
95x 5
135x 5
155x 5
175x 5
195x 5
215x 5
225x 3
235x 1
245x 1
255x 1
265x 1
275x 1- I Haven't done these in a while and I wanted to see where I was at with them, and to protect my back which has been bothering me. My grip was the limiting factor here.

PVC x 10
45 x 10
135 x 5 x 2
185 x 3 reps
235 x 2
275 x 2
305 x 5
315 x 5 losing form
315 x 3 ouch, my back
305 x 5
305 x 5

on 3/16/08

190/M

250/250/250/155/260

Just getting back into the swing of things from vacation.

5 x 132 (60kg) w/u

5 x 132 (61kg)
5 x 141 (64kg)
5 x 144 (65g)
5 x 156.2(71kg)
5 x 178.2(81kg) body weight