Crossfit Total! One of my favorites.

Doing this at the hall, hope time will permit...

cool, i finally get to try out the new lifting shoes!

Jeez... I still cant move from doing Mary. Better go to bed now.

I'm a little confused. My first week doing this. How exactly is this to be done?

#5 John

Click on the "CrossFit Total" on the WOD page - it will take you to an explanation.

I've not done those lifts close to even a 3-rep max weight yet, so I'm subbing something for this one.

Ah, ass-backwards logic. You've got to love it.

Matt G. : I don't know what I miss more, your WOD numbers for the inspiration, or your off-the-cuff comments for the entertainment. Take your coat off and stay awhile...

Darrell

Here come the questions...hang in the people. I remember the first time I stumbled across Crossfit about eight months ago and was thoroughly confused by the WOD. It's easy to get irritated by the questions but they have to start somewhere too.

Dude, twice I've given proper respect due others, and twice I've been erased. Maybe I shouldn't post after taking PM aspirin anymore.

I am looking for the workout that has been posted several times in the last two weeks with a buttload of burpies (30 at a time) alternating with other things. Maybe the 2 margaritas are too much for me (yea rest day) but I can't find it now in the last weeks comments. Can someone point me to it or post it again please? Thanks.

#11 - JP,

Sounds like you are talking about the latest Painstorm. Head to the message boards and look in the 'competitions' section. I believe the workout you are looking for is Painstorm XXI.

Thanks Luis M. I'll do it tomorrow since I have to watch the kids and only have db's at home. Looks like it will suck. I can't wait!

Rings Videos

These daily instructional videos are fantastic. Especially for those of us training alone.

If its not to much trouble, can you put out a short video on the rings say every 2/3 weeks that shows the progression from 1 skill to the next?

Gives us something to aim towards as the year goes on.

Thanks

Jerry

What's up all, it's been awhile. The absence is due to the fact that I returned to the States from Afghanistan. I've been doing what I can in respect to the WOD, making things up when I can't get to the website. Did Cindy this morning w/ my team, and the low score was 17. After words, did races where there were teams of 3 and 1 man threw an 10 kg medball, sprinted up, threw it again, for 100 yards, while the other 2 did situps until a man threw a medball at them. Did that for 15 mins. After that, did 2 x 800 M, balls to the wall. Needless to say, my privates were smoked (insert joke here), and so was I. Once we showered and dressed, we installed the Elite Rings that got delivered while I was deployed in our team room, and had a dip contest. Can't wait to RIP IT w/ Crossfit and watch my team's PT scores go through the roof....

yeah! i love hanging from things...especially upside down! i even do it hanging by my feet sometimes.

I've always found that cartwheels and forward rolls can really screw up an athlete's perception of orientation. It's something that all of us should practice more. Thanks for the inversion post, it got my mind going again.

Zach, ya know Hunter wants this on Sunday! Til then..Hunter and Robin

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

Squat: 275lbs
Press: 150lbs
Deadlift: 285lbs

CrossFit Total: 710 (up 15 points from last time)

QA4, Afghanistan

Male / 39 yo / 172lbs / 5'5"

Squat: 275 lbs PR
Press: 155 lbs PR
Deadlift: 315 lbs PR

CrossFit Total: 745 (no prior total)

Male/36yrs/175lbs/5'11

Squat 90kg
Press 60kg
Deadlift 110kg (ran out of weights)

Total 260kg ( 572lbs i think) No prior total.

27yo 200lbs

Moving to California
CrossFit will have to wait for a little while

CFWU (12), WOD as rx'd;
Squat 265lb
Shoulder Press 155lb
Deadlift 310lb

CF Total 730lb (first total)...

Jp - A word of warning about Painstorm- I did the Pack version and modified it slightly and it KILLED me. Lowered my body's defence system and 'cause I was so tired I picked up a bug/ virus and was chucking out both ends for three days. Just starting back on the WODS now and lost a notch on my belt buckle !!I DID go outside in my sweaty clothes afterwards , when I should have showered and eaten instead. Have fun!!!!!!

Jp - A word of warning about Painstorm- I did the Pack version and modified it slightly and it KILLED me. Lowered my body's defence system and 'cause I was so tired I picked up a bug/ virus and was chucking out both ends for three days. Just starting back on the WODS now and lost a notch on my belt buckle !!I DID go outside in my sweaty clothes afterwards , when I should have showered and eaten instead. Have fun!!!!!!

29/m/6'2"/210
Doing Cf for about a month and a half, no previous total:
Squat: 265
Press: 145
Deadlift: 335
Total: 745
Lot's of work to do...

Finished off with 3rds of: 500m row, 20*45lb DB Swing, 20*20" Box Jump. Roughly 15 minutes on gym wall clock.

Only did warm up today
Back is not right

30/m/6'8"/275
press 215
dead 425
squat 405
total 1045

My back is out of whack as well today. Two days ago I overdid it swinging a sword and then yesterday I overdid it shoveling ice and snow.

Unfortunately, I don't have enough plates to do a true Crossfit Total and I'm probably not at a point to do it anyway. I've been doing the Starting Strength Workout for 2 weeks:

Back Squat: 165 lbs (all the weight I have and I'm using it for my work sets so not a 1RM).
Press: 110 lbs
Deadlift: 165 lbs (same situation as squat)
Total: 440 lbs

#7 Matt

Not sure if your comment was directed at me, but here was the source of my logic"

"If you don't have a damn good idea of what you can do for a heavy triple,you don't need to be doing a Crossfit Total yet"
Mark Rippetoe

33yom / 6'0" / 180lbs / CF#16

10rep CFWU

squat 275lbs (pr)
press 155lbs (pr)
dead 325lbs (pr)
total 755 (no prior total)

280#/43 yoa/38 BMI

BS 440/SP 230/DL 465 Total 1135

#28 papasize: nice to see another big fella posting. Good work.

Does anyone know of any "cardio" standards scaled for BWT? The Concept II site has a nice way to see where your numbers fall but they consider heavyweight to be everyone over 165#'s (I weighed that in 6th grade). The CFT and the other strength standards have been a nice way to gauge growth. I think I now need to do the same with running and rowing, etc.

Scott

as long as you are not an idiot (who would put weight on that he couldn't handle) you should try it.

They don't come often

And afterwards, if you plan it right, you will know exactly what you can do.

45 years old; Male; 5'10"; 200 lbs

PR: 200 lbs
DL: 375 lbs
SQ: 375 lbs
Total: 925

Press felt good. Shooting for 225 by end of '07. DL and SQ slowing improving after DL injury over a year ago. Not pushing the recovery, just taking what it gives me.

WODing for ~3 weeks. Getting into the fight. First post...might as well be for CFT.

Male / 40 yo / 6' / 188 lbs.

SQ: 180 lbs.
DL: 200 lbs.
PR: 95 lbs.

CFT: 475 lbs.

Back is generally suspect and tweaked it on cleans the other day. Got as close as I thought prudent to heavy.

Also some core stuff. Let's hope this gets easier!

815lbs (+15)
SQ - 325 (+10)
PR - 155 (-5) - failed at 165
DL - 335 (+10) - new PR

I respect Rip's opinion tremendously, but I don't agree with it as stated above.

IMO, safety in this WOD is purely a question of proper form. All of these movements are inherently safe if performed with correct mechanics. On the other hand, performed incorrectly they are unsafe at virtually any weight. If you're starting your argument/justification with the idea of "I'm fine at a weight that I can do [properly] for 10 reps"...I would interrupt you right there and tell you to maintain form above all else and increase the weight until you reach your 1RM WITH PROPER FORM. It's not rocket science. In fact, I think it's much easier to maintain good form for 1 rep, even if it's heavy, than it is for 15+ (easier to focus/keep concentration). But if you're part of the crew that would toss good form out the window in the quest for a 1RM that you think you should be capable of (because you're a big guy, you bench a lot, there are girls in the gym to impress, etc. etc. etc.) then you're right...you're probably safer not doing this.

Of course, by not doing it you're also not practicing the movements...which isn't going to help you get the form down.

Big freakin' deal if your CFT isn't where you want it or where you think it should be. It'll get there. But you've got to actually do it to improve it (just use your head).

Male 25 years old, first time doing CFT:

Squat: 275
Press: 155
DL: 365

265# back squat - 270 didn't break parallel; beltless and barefoot

80# pullup - 85 was chin only to bar; deadhang, no kip, throat touching bar

120# press - 125 no go; legs locked out throughout lift

295# deadlift - 305 too shaky to be counted; straight bar standard stance. Back feeling tired this morning.

1:18 parallette bar L-sit

120# power clean

****

Bwt 113# 43 yoa female

Shoulders VERY sore after the weighted Cindy two days ago. Amazing the lowly pushup can put such a hurt on me.

Most of my slow lifts are respectable, but I really stink at the quick lifts. I will spend several doing a quick lift focus after the GS Nationals.

I am posting this in the heartfelt memory of "Dr" Ben Gonzales. Ben was an exellent boxing coach, a mans man and an even better friend to us all. Before he passed Ben was active as a tireless coach, student and loving father.

Ben died in a car accident a few days ago. I boxed with him 3 times a week and even got the "old man" to do a little CF from time to time. Ben was always up for any workout or holding pads, being a friend or just sharing a laugh.

To coaches Greg and Jen I am so sorry for the loss of your old friend. To all those in CF land I wish you had the pleasure to meet the man.

We miss you terribly Ben....and Ben when you hear the gloves hit the pads where ever you are...we are singing your praises.

Ricky
Richmond

SQ-245
OP-155
DL-325
CFT-725
up from 655

23/M/5'8"/200lb

3 attempts at each lift:

Squat: 275, 300, 315(fail). Best: 300
Press: 135, 145, 150(fail). Best: 145
DLift: 300, 345, 355. Best: 355

Total: 800

I have strange injuries (more like "tweaks;" I can lift without pain at most angles, but certain angles hurt) in both of my shoulders that are holding me back.

#32 Kegger

Great question. I'm a little guy (154), and the CFT seems tailor made for CF'ers of all weight. The aerobic comparisons are a little trickier, I think, because the question is really more complex after you scratch the surface. Are you looking for general standards for exercises/distances like an 800M run or a 1000M row by weight? Or are you interested in weight classed standards for tasks broken down by oxidative pathway (phoshpate, anaerobic, aerobic)? I did a couple of quick searches and was not really too successful in finding a simple scale similar to the one Kevin shared with us for the CFT yesterday.

Even though I am light and lean I am, and always have been, horrible as soon as a task enters the aerobic zone. I am basically filled with nothing but fast-twitch muscle fibers, the classic sprinter phsyiologically. That is clearly not size or weight dependent; there are a number of "monsters" in my gym who can run at a faster pace than I for a longer period of time. Although standards abound for folks my size, comparing myself to them at the true aerobic end of the oxidative spectrum is pretty depressing.

So how does this answer the question, Bingo? What I've done is establish personal standards for both performance and recovery. I've concentrated on time, but you could also work heart rate into the equation. How fast can I run 400M? 800M? How long does it take me to recover? How long can I maintain an 8 mph pace? How fast can I do (my scaled verson of) Fran? How long does it take me to recover? What's my time in the "Filthy Fifty"? How long does it take me to recover? The "Fifty" measure is my aerobic standard by choice, my absence of "slow-twitch fibers" notwithstanding. This is consistent with how I personally approach CF in general: the goal is to improve my own numbers, and the standard is Bingo, yesterday.

I enjoyed thinking about this. It helped me formalize something I've been doing rather casually. Hope it helped.

WODing for ~3 weeks. First post...

Male / 40 yo / 6' / 188 lbs.

SQ - 180 lbs.
DL - 200 lbs.
PR - 95 lbs.

CFT - 475 lbs.

Back's not the best in the world and tweaked it the other day on cleans. Got to heavy as close as I thought prudent.

39/M/5'7"/175lb
Squat 355
Press 150
DL 365
CF Total 870. No previous CF Total. Thanks Coach! Just a little more here and there, and I'll break 900. Can't wait til the next CF Total!
There were 5 of us doing the CF total today, lots of new PR's, it was alot of fun (and nobody threw-up!).

Jr, welcome back! I had some issues with time management when I first got back in November. I think I'm finally getting a handle on it. Matt G. Good to see you back.
31m/6'2"/245#
squat 235#(10# short of last, no spotter)
press 135#PR(10# more than last)
deadlift 355#PR(10# more than last)
TOTAL: 725#PR(10# increase)

may have been able to lift more on squat, but was not comfortable going higher without a spotter.

13:03 for 4 rounds Run 400M, 50 Squats

29m/6'1/195
Previous total 705
Squat:295 (very close to vertical) 285 went all the way down.
Press:145
Deadlift:285
Total: 725

My Deadlift seems to be weak compared to my squat. Most people have a stronger deadlift. Anyone have any ideas what could cause this?

43/175lbs

Squat: 309
Press: 149
Dead : 419 PR

Total: 877

w/u: short intervals on the treadmill; cfwu x 2
CFT: 695
Squats: w/u w/broom stick, 5 x 135, 3 x 185, 185
1 x 225, 245, 255 (pr)
Shoulder Press: w/u w/broom stick; 5 x 45; 3 x 95, 105; 1 x 125, 135, 135 (technically a fail as there was a pause in the middle of both attempts but I did finish each rep so. . . next time)
Dead Lift: w/u w/broom stick, 5 x 135; 3 x 185, 225; 1 x 295, 315, 315 (matches pr)
finish w/short push up work 10/10/10 full range, military standard, floor-->parallel 10s hold at each position, then same 7/7/7; 5/5/5

Age 30
Height: 5' 10"
BW: 184#

First ever Xfit Total today:
Back Squat: 245#. Good form, to the milk crate, personal record going that deep
Shoulder Press: 135#
Deadlift: 265#, raw. Personal record raw. Grip training must be helping.

Feel incredibly strong today on the heels of an active rest day and an hour of grappling work this AM.

Aut viam inveniam aut faciam

42 years old, male, 255 lb

Squat: 315
Press: 155
Deadlift: 335

Total 805
Previous CFT: 755

All PR's! Squats and DL's felt easy, and I think I could go heavier, but I seem to be getting stronger faster than I realize! Not to mention I was out of the gym the past week with a cold!

bs:120kg
sp:65kg
dl:151kg

total:336kg

CFT

SQ 230 (+5)
SP 155 (+15)
DL 275 ( - )

Tot 660

Team Greenberry Farm did Diane instead:

Alex 4:58
Doug 5:45
Will 5:04

BW : 70kg

Squat : 85 kg (+5)
Press : 40 kg (+5)
Deadl :100 kg (+5)

CFT :225 kg (+15)

also 500m row : 1:40

CF TOTAL
SQUAT 275
PRESS 165
DL. 295
TOTAL 735

Howdy,
Work
{DB press (50#er's)x6; ring PUx8; PS 70kgx1; and Squat 85kgx10}x10.
Bdw. 84.5kgs.
Average HR>155
Duration 29:00...

Fellow Crossfitters,
I have been teaching my 13yo daughter proper form and technique for the power and O lifts. She has one of the best dead lifts I have ever seen. I don't let her lift more than half of her body weight because I heard that lifting heavy weights when your young will stunt your growth.

Does lifting heavy weights at a young age stunt your growth?

Clay

33/BW 154
My first CF Total...
Squat 235
Press 135
Dead 310 (PR)
Total 680...time to get started

on my way to find my new total. It appears that most everybody has a greater deadlift than squat. Last time I lifted almost 50#'s more in the squat, I just couldn't hold more in my hands or pull in my back regardless of hook grip or anything. I have good numbers, but what can i do to shoot my dead lift above my squat?

My first attempt at the Total. I was hoping to better at the squat but at least I have a starting point to grow off of. I was amazingly in the deadlift. My previous pr was 295.

32 yr male 178lbs

Shoulder Press 115lbs
Squat 225lbs
Deadlift 355lbs

Total 695lbs

It would be nice to hit a total of 1000 by the end of this year.

BW: 172 (losing weight)

Squat: 125kg (+5kg)(PR)
Press 65kg
Deadlift: 150kg (+5kg) (PR)

Total: 340

#58 Clay-
I believe that question would get the best answer being posted on the message board or directly to Coach Rip or Coach B.

With my kids, I don't let them do any weights until their form is great, and even then sometimes I will make them go back down to a lighter weight or stop the exercise all together for that day, if their form starts to get crappy. I know that doesn't really answer your question but that's one of the rules in our gym.

Kate

Please excuse my incomplete sentence.
I meant to say I did amazingly well at my deadlift I would have been happy at 315lbs.

#15 JR- Welcome home!

Kate

Age: 38
Bwt: 167

Squat: 162x3
D/L: 180x5
Press: 115x3

I hurt my knee a while back doing a heavy single deadlift (at 215 lbs), so I am a little cautious.

Using a 1RM calculator, the above lifts would come out to the following:

Squat: 180x1
D/L: 203x1
Press: 126x1

I'm pretty confident about the squat and the D/L numbers. I'm not so sure I could press 126 even one time, though.

Shoulder press - 165lbs
Squat - 315lbs
DL - 400lbs

34y 240lb

this time(difference from last CFT) -- vs all ME attempts

CFT: 995(-5)
Press: 205(+10) -- T-PR
Squat: 385(+10) -- Modern PR
DeadL: 405(-25) -- Crap

Failed multiple times at 215 on press. Also multiple fails on 435 on DL, 405 was easy, wanted better than the 430 I got on last CFT. Oh well, until next time.

34 y.o./ BW: 175
Press: 115
Sqt: 185
DL: 315
Total: 615 (no previous)

Could have squatted more, but tweaked muscle in neck doing presses.

28/M/185
CFWUx3

BS: 235
Press: 135
DL: 235
Total: 605
Much, much better than my paltry 445 last time. The gain is credited to confidence from practicing form. Still more to be done. There are some enormous totals out there.

CFT

Squat:275 PR
Press: 135 T-PR
Dead: 285 PR

Total: 695

Goal is to get squat and dl over 300 next time so I can justify buying more weights. 3 PR's, thanks Crossfit!!

bw 165

squat: 295
press: 135
dead: 475

total: 905

#37 Matt

Thanks Matt - that was much more helpful than comment #7. I do see what you mean. I'll give it a shot.
Scott

M / 37 / 185

Squat 275
Press 135
Dead Lift 290

Total 700

pullup +40 pr, bs 235 pr, op 130 pr, dl 265, cft 630 pr, dip +45 pr

M / 44 / 242

Squat 315 PR
Press 160 T-PR
Dead 415 PR

CFT = 890

First CrossFit Total

23/5'9"/184

Squat - 305 lbs
Press - 145 lbs
Dead - 295 lbs

total - 745 lbs

looking forward to some hspu's to get that shoulder press to catch up with my bodyweight (hopefully they'll meet in the middle)

M/34/212# First CFT

Squat 265 PR
Press 150 PR
DL 315 PR

Total= 730

M/29/193

Squat 368
Press 177
Dead Lift 404

Total:949

John and Sons great effort this morning

#47 (jean luc)
depending on where you are failing on the dead lift, it may be exposing a weakness of some sort, however since you are squatting "close to vertical" my guess would be that this is because you are cutting off the bottom third of the squat. If you aren't already, work at until you have a good squat below parallel, and see what you max out at then. You'll find it is more difficult, and despite what some people think, better for the knees (take it from someone who takes extra care of his knees because of acl and meniscus surgery-adding this extra 20 degrees or so of motion has helped my knees tremendously).

M/43/202 First CFT

Squat 350
Press 140
Dead Lift 300

Total: 790

Me: M/40yo/195#/5'10"

Crossfit Total: 600 (First One)

Squat: 190
Press: 135
Dead Lift: 275

Since this was my first x-fit total, and I have never gone for a one rep max in anything before I kept it light and sane. I know for sure the I could squat and deadlift higher weights but injury is not my thing. Besides, I want to look at this crossfit total score at the end of the year and laugh.

Billy

performing the theoretical CFT (based on 1 rep maximum chart from stengthcats.com) - still protecting my back

squat: 305
press: 180
deadlift: 395

total: 880

M/28yo/195#/6'2"

crossfit total = 665

squat = 225
press = 135
deadlift = 305

didn't post my total last time, but this time was considerably higher in all three lifts. deadlift went up from 275#.

holy mackerel!

Paul: 215/120/320=655 vs. 595
Jen: 145/73/185=403 vs. 369

m/44/182/5'11"
Sq 343 pr
Sp 160 pr
Dl 368 pr
total 871-55 better than last time

M/30/170
Squat 330
Shoulder Press 165
Deadlift 430

Total: 925

cft 635# 225-125-285

23/m/195#

Squat 385
Press 175
Dead 455
Total 1015

F/24yo/140/5'10"
CFWUx3, 1 mile run

Back Squat: 145 lb
Shoulder Press: 75 lb
Deadlift: 215 lb

CFT: 435

Clay, get onto the message board in the exercise section. You should be able to find plenty of information about young people lifting. You may be able to get some advice from Coach Burgener, he's a great resource, seeing as he's trained his children in the olympic lifts.

720

"Crossfit Total"
43/male/260lbs

Shoulder Press #104
Back Squat #265
Deadlift #281

Crossfit Total 650 lbs.up from 608 lbs on 12/12/06

Clay,

I am currently reading Coach Rip's book "Starting Strength" and I highly recommend it for anyone serious about learning the lifts properly. However, in it, he spends a short time discussing the myths and realities of children do weight training. He does not mention the stunting of growth, so I assume that is a myth, but he does caution on the number of hours spent doing this activity and supports supervised training by properly trained individuals, keeping the total number of hours under 15 per week, and a few other things. (I don't want to outright plagiarize.) Definitely pick this book up and I'm sure Coach Rip will add to this or correct me if I missed some other, more important point. Another point could be made by simply looking at the Bergener family. Both of Coach B's children have been training since a pretty young age and they are both great lifters--obviously under a very expert eye!

Neil 49/165lbs/5'5" Ellie 52/110/5'2"

Still suffering from yesterdays "Cindy". Both of us did not really feel up for this, but had a bash anyway.

Neil;

Squat 308(275)
Sh/pr 143(126)
DL 363(346)
Total 814(747)

Ellie;

Squat 154(121)
Sh/pr 66( 60)
DL 198(192)
total 418(373)

Both with significant improvement, would like to try again after a day off.
This shows the Crossfit system is working. A big thanks to the Coach and all the other Crossfit trainers.

Neil & Ellie.

31/189
Squat 275
Shoulder Press 165
Deadlift 350
Bench Press 275 (with slight spot to even out the bar)
Pull Ups 17
Total: 790 (no prior total)

The concern over children/adolescents lifting and "stunting their growth" has to do with the epiphyseal plates (the growth plates at the ends of a bone) and improper technique leading to injury at/near/of those plates.

Here's a link that summarizes:
http://www.teenhealthfx.com/answers/Sports/1306.html

In other words...form first, sanity check on the loads. Which quite frankly isn't just for kids, but adults too.

#25 JamieBU thanks for the warning but it was too late. The first 5 rds (w/ 25#db's) took me 39 min and then I just lied on the floor staring at the ceiling for about 5 minutes and never could muster the strength to attempt any more burpees. An hour later my arms are still shaking a little and it hurts to get out of my chair so I'm calling it a win even though I didn't finish. I think I'll eat a horse and take a nap now.

37yo 165#

WU x 2 (25su, 10 back ext, samson stretch)

Cindy: 17 rounds.

Absolutely smoked.

M/26/180
CFWUx3
CrossFit Total
Squat-315
Press-155
D.Lift-355
Total-825 (same as last time)

32yo 187.6lb 6'

105 / 225 / 315 = 645

36 / M / 237 lbs. / 6'3"

SP: 155
DL: 355
SQ: 455

New to Crossfit and loving it!

Subbed Safety Squat Bar squats in lieu of back squats. More weight with perfect form. I love this bar-- try one if you get a chance.

This is the first time I have pulled in at least 3 years.

38 YOA
205 lbs

CFWU-3 rds
CF Total (first attempt)

Squat 245#
Press 130#
Dead 325# (PR)
Total 700

It was weak, but it was honest.

OHS 135x20 reps, form work on squat snatch catch in lowest possible position, pause then recover 95 x 5 sets of 3. Feeling slightly more coordinated.

Did my Total with Dumbells
Squat 110s at shoulders
Press 85s
DL 150s heaviest Dbells

DB total 690 if my math is correct. I think that is about 200 lbs lower than my Barbell total. I am still on my DB kick for working DL so my grip and low pull improve

Did Mary ystd. Would like to get CFT after a day of rest so will do this on Tuesday after my standard Monday no work day.

Did instead:
CFWU x 3
4 minute fitness challenge from bodyweightculture.com
"Burpee Buffet"
10 reps of each of the following:
"Slurpee" (burpee started with slam ball, +ball clean)
"Purpee" (burpee with Pull-up at jump)
"Murpee" (Manmaker. Sorry, couldn't resist)
"Wurpee" (burpee with warrior push-up, jump over ball)
"Burpee:

10:15

Wanted to do 20 or each but I have a "honey-do" list that's a-waitin'. Will try to find 5 more burpee variants for a total of 100 reps of 10 different versions.

28 y/o 170 lb 5’10” approx 12% bf
CFWU x 3 subbed 7 ring dips per round

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 – 155lbs x 1
Squat Attempts: 175lbs x 1* – 185lbs x 1*

Press Warm Up: 45lbs x 10 – 55lbs x 5 – 75lbs x 3 – 95lbs x 1
Press Attempts: 110lbs x 1* – 115lbs x 1*

Deadlift Warm Up: 65lbs x 10 – 95lbs x 5 – 135lbs x 3 – 155lbs x 1
Deadlift Attempts: 175lbs x 1* – 185lbs x 1*

Crossfit Total: 485lbs
Compared to 061212: 450lbs

Rested 2 minutes per set or attempt.
*= PR

Age 34
BW 148#

Back squat = 215#
Shoulder Press = 140#
Deadlift = 300#

25 yom 200lbs

CFWU x 2
1st CF Total

Squat 315#
Press 145#
Dead 295#

Total - 755#

Felt like I could have done more, but no spotter.

Seriously making huge strength gains after only a few weeks on CF.

xxxCROSSFIT OR DIE!xxx

Male / 48 yo / 172lbs / 5'10"

Squat: 225 lbs PR
Press: 115 lbs PR
Deadlift: 305 lbs PR

CrossFit Total: 645 (no prior total)

Male/ 34 yo/ 280 lbs

Squat: 450 lbs
Press: 225 lbs
Deadlift: 405 lbs
Total: 1080 lbs

I haven't totaled before, but I know the press is a PR. The last time I did 225 it was a push press.

Dan

Squat: 255 lbs
Press: 145 lbs (pr, I think)
DL: 365 lbs

CrossFit Total : 765 lbs (no prior)

Did a light and quick Kettlebell wo(SquatClean-Pushpress and Goodmornings). Too sore to take on CFT. But I will tomorrow.

Squat 315x1 325x1 330x1(PR)
Press 145x1 155x1(equals pr) 160x0
DL 415x1 425x1 435x1

CFT=920

last CFT=855
First CFT=900

Squat 385 (+30)
OH 155 (-5)
DL 385 (-20, went straight to 415 Failed, prior max 405)

CFT = 925

F/27/127

SQ 165 (ties PR)
PR 85PR (old 80)
DL 190PR (old 185)

CFT 440 (old 430)

Felt that I had less concentration today...also grip was a problem on DL. I'm sure the 3H tele skiing and 4 PR attempts at 500m row yesterday didn't help much on the effort either!

sq 225
pr 145
dl 285

total - 655

38 yr 185 male

250 squat
135 press
300 deadlift

685 Total - first time

Did this one at work. Dropped the 300 to the ground from my hips. Broke the damn bar. Arggh.

Gotta replace it. Double Rat Fart.

age 35
bw = 203
squat = 235# (40#<pr)
shoulder press = 165# (=pr)
dl = 315# (20#<pr)

bw-198

Squat-previous best of 245
5x135 wu
5x135 wu
3x185 wu
1x225
1x255 new pr by 10#
1x265 fail-didn't get to parallel

Shoulder Press-previous best of 135
5x95 wu
5x95 wu
1x115
1x145 fail
1x140 fail

Deadlift-previous best of 335
5x135
3x225
1x275
1x345 new pr by 10#
1x355 fail-didn't even budge

Crossfit Total-715

Today's total is the same as last time, even though I went up 10# in both the Squat and Deadlift. I blame it on bad strategy. I jumped up to much on the Shoulder Press trying to make a new pr and failed on both attempts. Since the rules say 3 attempt per lift, I logged a Shoulder Press number 20# less then last time. Oh well.

MC

brent bwt 190/38yr
squat-385 deep!
sp-185
dead-435 hook grip pr! total 1005 up 30lb

jon
squat-295
sp-155
dead-355

sue
squat-185
sp-75
dead-225

dan d
squat-385
sp-230
dead-445

37 bw190

squat 295
sp 135
dl 345

Male / 25 years old / 185 lbs

Press: 225 lbs
Squat: 365 lbs
Deadlift: 505 lbs

Total: 1095 lbs

Back Squat - 235#
Shoulder Press - 110#
Dead Lift - 255#

890 total

315 back squat,150 shoulder press,425 deadlift

Total - 600#

Mike BS: 255, SP: 145, DL: 345= 745
Erin BS: 195, SP: 80, DL: 185= 460

Saturday Morning class at Brand X:

Big Dawg:
3 Rounds
800M Run
Snatch-Grip Bodyweight Deadlifts x 12
Muscle Ups x 6
3 Rope Climbs

Pack:
3 rounds
DB deadlift x 12
18 Pull ups
18 Dips
1 rope climb

Puppies:
run 400M
12 kb deadlifts
12 ring rows
12 tire dips (no not TIRED dips!)
1 beginner rope climb

26/6'6"/180 lb
CFWUx3
Back Squat = 265 (down 10 from last time)
Shoulder Press = 125 (up 5)
Deadlift = 290 (up 5)
Total = 680 (same as last time)

I had mods to the pack version:

run 800M
12 140# regular deadlifts (BW 150)
18 pull ups
18 bar dips
1 rope climb

In round 1 made 2 attempted rope climbs in socks then settled for 3 beginner rope climbs. Round 2 I did two climbs half way up with no feet. Round 3 completed three beginner rope climbs.

In round 2 and 3 rowed 1K instead of the 800M runs. 4:40 and 4:49.

A quick go at this during Miles' birthday party at Primal Fitness.

275
155
365

Total=795

"The spirit is willing, but the body is weak"
Matt 26:41

M/28/230#
Squat: 405#
SP: 190#
DL: 315# (Never realized how heavy 405# was until I failed miserably today)
CFT: 910#

Shoulder Press
135 X 5
135 X 5
135 X 5
140 X 5
135 X 5

"JT"
21-15-9
HSPU
Ring Dips
Push ups

15:20
Way different workout after the Shoulder Presses.

26m 194lbs

DL - 365
PR - 155
SQ - 315

bwt 264
walked to/from gym (7km ret.)
crossfit total: 840
1rm squat (315), OH press (145), deadlift (380)

19 yom/ bwt: 178

BS-300(pr + 15)
OP-140(pr + 5)
DL-375(pr + 25)

Total- 815(pr + 45)

PU-75(pr + 10)

Age: 20 Weight: 170lbs

Press: 145 lbs
Squat: 235 lbs
Deadlift: 275 lbs

Total: 655

bw:203 age: 37 warm up: 15:00 of jump rope.

BS: 275 lbs

SP: 145 lbs

DL: 345 lbs

Total: 765

36/180#

Squat: 275 (could have gone a little heavier but form was breaking down at this weight)

Press: 135

Deadlift: 305 (pr)

Total: 715 (45 pound increase from last time)

bw 165 46 yo
Press 145
Squat 265 20# gain did it again just to make sure I went down far enough.
DL 315
CF Total 725 20# gain

m41/5'9'/197

squat 315 +10 & pr
press 145 + 10 & pr
dead 335 + 60! & pr
total 795 + 80

Thank you Mr. Rippetoe! I studied your Rather long analysis of the dead lift and it gave me a lot of confidence in my form allowing me to go bigger without fear of injury. I was really stoked on that lift. It impressed a lot of people including me and the trainers in my gym watching!

m41/5'9'/197

squat 315 +10 & pr
press 145 + 10 & pr
dead 335 + 60! & pr
total 795 + 80

Thank you Mr. Rippetoe! I studied your Rather long analysis of the dead lift and it gave me a lot of confidence in my form allowing me to go bigger without fear of injury. I was really stoked on that lift. It impressed a lot of people including me and the trainers in my gym watching!

M/18/155

SQ: 270
PR: 130
DL: 295

Total: 695

BS 325
SP 145
DL 325
Added 10 lbs. on each lift. I'll take it.

M/31/155

SQ: 260 PR
PR: 130 PR
DL: 335 PR
Total : 725
Old Total: 690

Male/25/185

Squat 425 +20
Press 175 +10
Deadlift 385 +10

Total = 985
Previous total was 945

I have 260 more to gain to join the elite group. Thats the plan.

20/M/165#
Squat 315
Press 115
deadlift 275
Total 705Lbs
(No prior)

stephane 195\29
BS: 275 (PR)
SP:155 (PR)
DL:345 (PR)
CFtotal: 775

15 Dec: 675
7 Dec: 715

m/26/207lbs

BS 305lbs, same as before, Nervous doing these without a spot, think I might have had 5-10lbs in me though

DL 375lbs, +20lbs!

SP 155, same

CFT 835

Need to work on press more often, squat too

I had shootfighting today, so this will be tomorrow's workout for me.

M/47/180#

CFWU X 1

BS: 180 (same as last time - suffering from Cindy)
SP: 120 (PR)
DL: 300 (PR)

CF Total: 600 - last time 580

CFWU x 1

BS: 135 (145 last time. just really sore from soccer and i couldnt find the pad so the bar was killing my neck)
SP: 85 (45 last time...shoulder feels way better, no popping today)
DL: 195 (95 last time...think i could do more but worried about form)

CT: 415 (285 last time...130 pound improvement!)

Can't very well shoot off my mouth and not post results:
Squat - 285
Press - 155
DL - 395
Total - 835
Bodyweight 167 / 36 yrs. tomorrow

Got cross-checked in the lower back playing lacrosse 2 days ago...things are a bit tweaked right now. Probably have another few pounds in me if I could stand up straight.

35, male, 163 lbs, who stayed up too late and had too much wine last night. Anyway...

BS : 265
P : 145
DL : 355

CFT : 765

First time doing CFT, not sure I can do much better for now...

What scares me most about you Matt, is that even with a back that is a "bit tweaked" you did 285 on squats and 395 on deads. Your sic dude.

BS: 275
P: 150
DL: 340

CFT: 765

Modified CFT:
Front Squat: 215
Press: 185
Deadlift: 395(ran out of weight)
CFT: 795

Age 28 BW 175

First CFT ever!

BS: 225 - had a little more in me but had to be careful with recent hip ailment
SP: 135
DL: 275

CFT: 635

All weights were personal records - I've never lifted this much before! Thanks Crossfit!!

sic may equal stupid Travis...we'll see tomorrow morning ;) Contrast baths and swimming seem to be keeping it loose.

M 180lbs 23yrs

CFWU
BS - 335
SP - 145
DL - 305
CF Total - 785

26yo 5'9" 172#

Squat = 275
press = 115
DL = 275
total = 665 (no previous CFT)

cross fit total

male, 43, 200lbs

squat 285
press 155
deadlift 335

total= 775 first CFT

50-16lb sledge hammer swings

3-2 minute rounds on bag

SP-175
DL-350
BS-335 no spotter, didnt want to do too much more

total- 860 (no prior)

cant wait till tomorrows workout!!!

BS - 300
SP - 135 (i did a bunch of HSPU yesterday so this was a bit weak)
DL - 390 PR and maxed out all the weight I own, looks like I'll have to buy some more soon

Total - 825 20# PR

37 YOF

Burgener WU x 2

BS- 175 lbs (PR)
SP- 80 lbs
DL- 195 lbs
Total- 450 (PR) Me likey!
Last CFT in Dec 06- 430

Back Squat- I had 185 on but could only get halfway down, so it didn't count.
Shoulder Press- I had 85 racked and could only get it up to my chin, applied just a small dip and got it up but it doesn't count with the dip.
Deadlift- Put 205 on the bar got it up about 4 inches and started to pitch forward, tried again and was about as successful, 195 no problem.
N watched my form on all lifts and said that it was good.

Kate

BW = 142 lbs.

Back Squat: 275 lbs.
Shoulder Press:145 lbs.
Deadlift: 345 lbs.

Total: 765 lbs.

OPT, how is the seminar???

#24 Hardly believe Painstorm is the cause of your illness, most likely it just sped up the symptoms/process. Had you not done PainStorm I bet you would have still gotten the virus just a day or two later.

I did this back on the 7th when everyone thought the total was coming. I figured I'd get the jump on the weekend...

BS-250lbs (I was afraid to go higher w/o spotter)
SP-135 (work needed)
DL-315 (I could of gone higher, but ran out of space on my crappy non-olympic bar. Gotta replace that!)

700 total

Today I did the wod from 1/8 I missed...
20 mns
12 65lb thrusters
10 pull-ups

6 rounds. Pull-ups holding me back, plus still addled with vestiges of the flu...

Still battling the most frustrating injury in my life... disc injury in my lower back. Got to 115# on the back squat before I felt it starting to buckle; decided to quit then when I was ahead (getting reinjured for me means missing work).

The P.T. hasn't been enough; I obviously need to figure something out on my own to get back on track. This sucks.

bw120
bs 185 pr
press 75 (down 10 probably due to 600 push ups in the last 3 days...)
dl 225
total: 485

23 yom, bw 220, first CFT, 3 wks of CF

Press: 205
Squat: 405
DL: 365
Total: 975

How are you guys deadlifting so much more than you're squatting?

28/male/147

2nd WOD!!

I went at this very cautiously with no preconcieved numbers to meet, and had a blast!!!

Squat
45x10+45x10+65x8+95x8+115x6+135x5+145x4+155x2

Shoulder press
45x10+65x6+75x4+85x2+95x1

Dead
95x10+115x8+135x6+155x2+175x2+195x1+215x1+235x1

N: 113lb
BS: 175 (pr)
SP: 75 (pr)
DL: 210 (pr)
CFT: 460 (pr)

J: 165lb
BS: 290 (pr)
SP: 160 (pr)
DL: 395 (pr)
CFT: 845 (pr)

OPT, can't thank you enough for the rest advice. The Flu plauged our home for over a week. It took reassurance from OPT, but Nicole and I took a full WOD cycle (4 days including rest) completely off. This is our first WOD back, and we PR'd our 1RM for all exercises. We generally take a day or two off every other month or so, but never a total rest like this...payed dividends.

First WOD since late November's AC tear. I've lost about 10-15% on all lifts, which is annoying but to be expected.

Bodyweight 150, but probably minus a few pounds after the last couple months of jumping rope and doing air squats and situps.

BS-225
SP-135 (Stopped early on this one, for obvious reasons.)
DL-255

-D.

27years/6'8"/240

Squat: 325
Press: 175 (PR)
Deadlift: 400 (PR)
Total: 900

The hook grip on deadlifts really helps alot

squat- 320 / 310 last time (300 last time)
shoulder press- 180 / 170 last time (175 last time)
deadlift- 410/ 370 last time (340 last time)

Ran 45 min of 3 min intervals this am

CFWU x3
CFT (first time)= 380
*sigh* can only go up from here!

Worked on some pull ups, dips, cleans, etc after

Erin

29/185

SQ - 275
PR - 115 (fail @135 X 2)
DL - 350

Total - 740
Much room for improvement!!

First time doing a Total WOD. Had no spotter so took it easy with the squats...deep squat as low as I could go.

Squat: 205
Press: 135
Deadlift: 275
Total: 615 It's a starting point anyhow

M/33/5'9"/177#
Squat 315 PR
Press 165
Dead 350 PR

CFT=830, up 15# from 5 weeks ago.

t - bwt 145# 39 y/o female

BS - 155
SP - 80
DL - 175 (PR)
Total - 410 (increase of 20)

Ruckus - bwt 240 36 y/o male

BS - 385
SP - 205
DL - 425
Total - 1015

CFT

BS 230 (PB)
Press 115 (PB)
DL 290 (I need more weight)

CFT= 635

Mike Donnelly

Squat-265
Shoulder Press-145
Deadlift-335
CFT-745

Theresa

SQ 155
Pr 65
DL 200

CFT = 420

Mark

SQ 215 (PR)
PR 95
DL 275 (PR)

CFT = 585

33 / 228#

325 Squat (albeit just short of 90 deg.)
155 Press
335 Deadlift

815 Total

I would like to see that if the people who squat more than they deadlift happen to have what society would call small hands. If this is true for you please reply.

WU on all
BS 275#
SP 185#
DL 315#
BP 285#

BW 175

33/192
SP-155
BS-305(PR)
DL-325
CFT-785
Pull Ups(should be part of the CFT)-100

M / 165 / 51 yrs

First Crossfit total

BS 245# PR
SP 135# PR
DL 295# PR

Total 675#

Wish Crossfit had been around 20 years ago!

BS- 395 struggled
SP- 155 10# drop from last time
DL- 415 30# drop from last time

total- 965

Bummed, just did not have it today. Struggled with last times 1rm BS, and then it was all down hill from there. I guess some days you eat the bar, and some days the bar eats you.

15#s on the plus side.
01.20.07
SQ - 425
Press - 220 (235f)
DL - 505 (535f)
Total - 1150 (PR)

430 - New BP 1RM done 2H before CFT (Yes i know i BP more than I SQ! don't judge me)

12.13.06
SQ - 425
Press - 205
DL – 505 (F 535)
Total - 1135

First CFT

Squat 315
DL 335
SP 135
Total 785

2nd CFT

SQ - 315 (PR)
PR - 135
DL - 305 (PR)

755 total (725 last time)

20 yo, 170 lb

Squat: 425 PB at this age
SP: 205 PB period
DL: 405 (450 is personal best)
TOTAL: 1035 lbs

BW: 300 and going down! 6'0", age 31.

Been doing Crossfit for nearly a year and love it!

bw: 185

Squat - 335#
Press - 185#(pr)
DL - 425# (pr)
Total = 945(pr); last time 935

Mental Toughness is all you need.

19/m/6'3/226

Squat - 365(pr) +25
Press - 190(pr) +10
Dlift - 435(pr) +30

CF total = 990

did 375 squat twice with a spotter, but I think that made my mind weaker, and I didn't fight the weight as hard as I should have.

Presses are disappointing, my left shoulder is CONSIDERABLE weaker because of a rugby injury. The right arm went up first and the left one was a few seconds behind

Deadlifts were pretty good, tweaked back a bit at 405 (my previous PR) but decided to keep going cause it wasn't hurting when I used proper form.

3rd attempt was 435 and I thought I was done, but realized that I was 10lbs(TEN FRIGGIN POUNDS) away from a 1000 CFT

Pride/Ambition took over (70/30 split..not good) and I tried to pull 445. Tried twice, and couldn't get it over my knee caps...

It's all good tho, I'm going to add some Shoulder Presses to my normal CF.. and make it up there.

37 lbs away from Advanced... next time

FUTURE SELF REMINDER : stay tight throughout the SQUAT please. don't take a break at the bottom

--M/155lbs

1st CFT:

Back Squat: 180lbs
Overhead Press: 100lbs
Deadlift: 225lbs

CrossFit Total Score: 505lbs--

no access to a facility with babysitting/dad was at CF certification all day. So went for a 2 hour walk in the am and a 1/2 hour run in the afternoon along the beach.

#172 BBB

form is the key for everything, work on proper form for the squat and deadlift and it will all even out.

correction to #197.. I am 87lbs away from Advanced
a few months then...lol

I think some of you must be part of some secret genetic experiment... sigh... will I EVER back squat at Level III?

Squat 170
Press 100
Deadlift 217.5

Squat 275
Press 115
Deadlift 335
Total 725

Squat 225#
Press 100#
DL 265#
Total 590#

Last Total Dec 3 did 555#. Up 20# in squat an dead lift. Lost 5# in press. Injured shoulder shortly after last CFT and haven't been working upper body.

M, 39, 5'7", 175lbs

BS 275 (255 previous)
OHP 175 (155 previous)
DL 315 (295 previous)
-------
765 CFT (+60)

Thanks Coach and CrossFit community. I love this stuff. Maybe getting to CFT 1000 by year-end isn't too ridiculous.

M/36/160

Back Squat – 262 (pr)
Shoulder Press - 137
Deadlift – 357 (pr)
Crossfit Total - 756 (pr)

OPT mommy - what a shame to be strolling a beach.
exactly the same as last time.
squat-241
press - 115
DL - 339
new lifting shoes felt good but didn't make a difference the first time out.
i felt strong considering I had a week off due to the flu.
funny that my presses haven't increase but my hspu certainly have.

age 40/5'8"/bw 180
Wow - What a difference in such a short time!
Last CFT:
Back squat = 175#
Press = 85#
DL = 245#
Total = 505

This CFT:
Back squat = 205#
Press = 105#
DL = 315#
Total = 625 (+120!)

Back Squat 245
Dead Lift 355
Shoulder Press 145

Total 745

This was after a 2 hour flag football practice - felt like squats were suffering.

1.5 mile run
CFWU x 3

Squat 200
Deadlift 285
Press 140(70 lb dumbells)

Total 625

32 YOM 5'11 205#

CFWU as rx'd x2

Squat - 335#
Press - 155#
Dead - 380#

CF Total - 870

no spotter, totals suffered.

Matt G.

Where's an old guy like you playing lacrosse? I'm 34 in CT and we have an over 30 league. You still competitive?

MC

41m/6'1"

CFWU

SQ = 277 1/2 (need more weights!)
Press = 135
Dead = 300 (need more weights!)

CF Total = 712 1/2

I met pukie today! Well, pukie came from a migraine, which came from hard exercise:

No rest between:
30 pushups, 10 pullups asst, 10 dips asst,
Squat 75x4
Press 60x4
Deadlift 135x4
10 pullups asst, 5 kipping pu, 5 dips, 2x30 sec L-sit
15 pushups (pukie at the door)
15 squats holding 12# med ball
then 1 hour of Yoga

during the last few minutes of yoga I got flashing lights behind eyes= sure sign of a migrain. Got home, puked after my shower. Pretty sweet. The same thing used to happen after intense Cross Country and Track races in high school and college.

By the way, I wanted to say a few words about yoga, a belated address to comment #3 on 070117: Crossfit embraces all forms of strength and flexibility, and overall fitness is the key, right? Then yoga should be included as one facet of fitness. It's not just a sport for wussies. I believe you get out of exercise what you put into it. You can push hard, even in yoga.
Actually there is a type of yoga that seems fitting for Crossfitters: it's call Bikram yoga. You heat a room to 100 degrees, and stay in there for 90 minutes, doing two sets of gruelling poses. The idea is that the heat helps you get much deeper into the stretches, thus more flexibility. Also sweating like crazy is good for you too. Doing yoga is a great way to recover on rest days too. Or do yoga hard right after you are physically spent and you might just barf. Some of the balancing poses are actually quite like gymnastics and take an insane amount of muscle control.

Try this: stand, take your left ankle and place it just above your right knee. Bend your right knee and fold forward at the waist. Tuck your left shin right up high on your triceps. Place your hands on the floor. Shifting all your weight into your hands, lift your right foot off the floor straighten your leg behind your so that all your weight is balanced on your hands. Breathe deeply and don't fall on your face. Hold for a minure or more. Yoga is not for wussies. Either is Crossfit.

Back squat, 1 rep: 175# (0)
Shoulder Press, 1 rep: 120# (0)
Deadlift, 1 rep: 265 (+10)

BWT: 176

560# total. Not great, but 10# better than last time. Funny about presses--I can do 120, but 125 will not go up. Didn't get much sleep last night and I was up early, so this WOD was better than a metabolic test, I think. Funny that press is my best lift, comapared to the group. Put another way, I suck less at press than I do at squats and DL's.

31yr 5'9" 199

squat 305 pr
press 165
d-lft 345 pr

Love CROSSFIT! this is my 3rd month and i have very little experience with weights. Crossfit has made all the difference in the world. someone please come see us in the gulf coast of Mississippi

later

43M / 235

BS-380-pr
OP-175-pr
DL-400-pr

Total 955-pr

23m 5'8" bwt 150

squat- 275
press- 150
deadlift- 305

DL - 265 pr (+20)
SQ - 275 - failed 1st attempt at 275
SP - 115 - thought this was more than last time but it wasn't.
Overall - 655 (+20)

Male 22yr old, 6'2", 225

Sq- 425 lbs
Sp- 185 lbs
DL- 516 lbs

I met pukie today. Crossfit is not for wussies.

Did the CFT today with Charlene

Wasn't very encouraged by my lack of progress with squats but had modest improvements in both other events.

Bill 46yom 178lbs Charlene 42yof 140lb
Press 125 (pr) 75(pr)
BSquat 205 165(pr)
DL 275(pr) 215(pr)

Total 605 455

Nice baselines but still need to see some squatimprovement.

45/245lbs

Squat: 365
Press: 150
Dead : 455

Total: 970

M/193/72

(Last CFT) set1,2,3
Squat (310) 305,315f,310
Press (145) 155,160(f), 160(f)
DL (446) 462f,456f,446f,416
CFT (901) 881

Felt a big DL today, but started out too heavy. Had to save with a very makable 416 - my abs were giving out and I didn't want to squirt out any guts.

I guess I learned today that gains aren't as easy now after 2 years of weights and 1 year of CF. And by the way, thanks a lot for the Filthy 50 tomorrow [sarcasm]!

2x12 pullups and dips

F/45/~114
Squat 230 (last time 215)
Press 102.5 (last time 105)
D/L 265 (last time 245)
Total 597.5

test

Just found out email wrong on return stuff Duhh!!

squat = 353
press = 141
DL = 368
total = 862
down from 891

Greetings to all,

Finally got some snow in the north lol!

We lost 2 mousekateers due to injuries, down to just 2 CF warriors!
After we handed out the "Barny Badaids" to the wounded they stayed to give moral support and we recorded the following;
Basem
m 6/2" 195 # 27 YO
365 Squat
175 Press
335 Deadlift
CFT-875 (nice job!)

Mark 6/1" 255# 41 YO
465 Squat
225 Press
405 Deadlift (tired)
CFT-1095

All kidding aside the lost was bitter sweet with our injured peeps doing what they love crossfitting! Is there any similar sized peeps out there that want to use each other as yardsticks for times lifts etc. If so just touch me up.

Cheers to the koolaid flow,
Mark

225 pd. squat
105 pd. press
275 pd. dead

31 yo, 225#

squat 315 (PR) + 15 from previous PR
press 155
d-lift 405 (PR) + 50 from previous PR

CFT = 875

previous CFT = 840

CFT up 35 lbs from previous CFT

CFWUx3
Squat 5x135-3x185-225-250-285
Press 5x45-3x95-115-135(fail)-125
DL 5x135-3x225-315-335(fail)
CFT 285+125+315=725
:) happy with 700+ which was my goal
First CFT, the last 2 times it didn't work with my coaching schedule.

Age: 27 BW: 173lbs

Squat: 305lbs (PR)
Press: 185lbs
Deadlift: 400lbs (PR)

Total: 890

AFT - when was your lift?
Can you correlate it to your shifts at the hall?
#214
I agree with the bikram yoga. I have a buddy that is an instructor. Every few years I visit him and he takes me everyday for about a week. Unfortunately I never seem to keep it up when I return home.

BS 225, 5 pound PR
P 130, 2 pound PR
DL 315

CrossFit Total 670, 20 pound PR

BW 150 45
CFWU, pull ups @ 10
BS 7X135lbs - 5X155 - 1X175 - 1X185
SP 10X45 - 6X75 - 3X95 - 1X105 - 1(f)X115 - 1X110
DL 8X135 - 2X185 - 1X205 - 1X225 - 1X235
CFT = 530
6 weeks in. Numbers are low but I'm seeing improvements already - last time (not posted) CFT was 475 which was my first one.
DL felt surprisingly good this time but I didn't want to overdo it.
This is a great system.
Thanks,

cfwux3rds 15reps of squats,pushups,situps 10 reps of dips,back/hip ext, 5reps of dhpu's

crossfit total
squat 380
shoulder press 185
deadlift 460
total 1025

sidenote: not sure on the depth of the 380 but felt good and not sure on full back ext on the 460 deadlift. God i feel like i cheated the form and it truly upsets me.

Age 51/BW 240#
Squat 265
Press 120
Dead Lift 340
Total 725

BW 70kg
06Dec03CFT=305

Squat
100kg,105kg,107.5kg=107.5kg

Shoulder Press
55kg,60kg F,57.5kg F =55kg

Dead Lift Hook Grip
140kg,150kg,155kg F =150kg

CFT=312

age 33/ bw 215 lbs

squat = 365

shoulder press = 205

dead lift = 365

total = 935

age 40
bw 195

BS-295
SP-175
DL-295

33, 205

Squat 350
Press 155
Deadlift 375

CrossFit Total 880

age 25 bw 140

Squat 185
Press 115
Deadlift 245

CFT 545

all weight in pounds

Squats: 250 (+5)
Press: 130 (+5)
Deadlift: 225 (+10)

TOTAL: 605 (+20)

As Rx'd!

Disappointed. 265 BS, 115 SP, 245 DL. 615 total.
No spotter, so may have been able to do a tad more. Working on leg strength is a major goal for my winter Tri-training, and I am concerned that it isn't happening. Seeking an oly lifting coach in the area to improve form.

Male
Age 30
Bwt 135

BS - 225
SP - 120
DL - 250
Total - 595

BS - 315
SP - 135
DL - 385

Total - 835

Age=17 BWT=149.5
Squat= 205 lbs
Deadlift= 185 lbs (need to work on technique)
Press= 110 lbs

Crossfit Total= 500 lbs

Probbly could have done more on the deadlift if lower back wasn't so tired from squats. However quite pleased,considering it's my first time doing the CF-total.

41/178
Squat- 235 (+10)
Press- 155 (+5)
Dead- 325 (+10)

New Total- 715

First time doing the CFT.
Squat: 235
Press: 115
Dead: 300
Total: 650 and proud of it!

as rx'd

34yom 6' 220lbs(13%)
sq: 445 (rock bottom, olympic style)
sp: 210 (very sharp, no back lean)
dl: 545 (did 535 for 2 reps/singles just before)
tot: 1200

warmup/cooldown: 1500m row @ 1:50/500m pace

Male/26/70kg

Back Squat - 100kg
Shoulder Press - 50kg
Deadlift - 140kg

Total - 290 (no previous score)

bw 149#
BS 240 (215,235,240)
P 135 (115,135)
DL 305 (275,295,305)

TOTAL 680

185#/6'4"/26yo
BS: 240#
SP: 115#
DL: 320#
CT: 675 (20 lower than last time)

BS: 275
PP: 135
DL: 385

CFT: 795

Can't seem to get out of the hole on the BS.

49ym;230#;71"

BS: 295
P: 155
DL: 305

CFT: 760 - 1st post

BW: 182

Back squat: 285
Shoulder press: 145
Dead lift: 295

CFT: 725

35yo/6'2"/194 - Colorado Springs

BS 135kg (+5kg)
Press 75kg (+5kg)
DL 182.6kg (+1,6kg)
Crossfit Total: 864lbs (+15lbs)

I started crossfit July 06, have only missed 4 workouts up till now. All workouts get nothing less than 200% physical & mental effort. Deadlift when I started 7.5months ago was a safe 240lb, now it's at 400.

We're getting there!

Male/32/95kg

Back Squat 150kg (PR)
Shoulder press 80kg (PR)
Deadlift 170kg (PR)

CF Total 400kg

First go round but pretty happy with the benchmark I set for next time.

Cheers, kempie

Correction:

BS 135kg
Press 75kg (+5kg)
DL 182.6kg (+1,6kg)
Crossfit Total: 864lbs (+15lbs)

Male/27/167 lb

BS 160lb (+25lb)
Press 110lb (+15lb)
DL 205 (+40lb)
Crossfit total: 475lb (+160)

Crossfit is awesome. I was once a runner and thought that my legs were in shape. When I did my first WOD (which was the crossfit total) I found out how wrong I was. I'm amazed at how quickly and how much I've improved in just six weeks. How could I be happier with a 160 lb PR?! Thank you crossfit!

Male/42/BW 190

Squat 341
Shoulder Press 155
Dead Lift 337

Total: 833 (first time doing this one)

605 (205, 110, 290) BW = 156
(+5, +10, +45)

(Done a day late due to rolling hard yesterday)

ROM's
10x45

BS: 185-22-275-315-335
SP: 135-165-185-195f-195f
DL: 225-295-335-365-385
Total: 905

First time doing the CFT. Slowly getting strength back that was lost w/the back injury I had a month and a half ago. 400+ DL is almost in reach again. Almost had 195 on the SP's. Time to go and ice my elbows.

Get some, Go again!

m/ 29 yoa/ 255 lbs.

Squat: 410 (405 last time)
Overhead Press: 215 (210 last time)
Deadlift: 500 (495 last time)

CFT: 1125 (1105 last time)

Better late than never. I felt good about this one because even though I only gained 15 lbs on my total, I also lost 15 lbs of bodyweight hopefully bodyfat) since last time I CFT'ed.

Forgot to add that I finished with some grip work, some neck work, and 10:00 of static stretching.

m/27/170/5'10''

CFT= 775 (PR :710 last time)

squat= 250 (260, had it but paranoid freind spotted with fingertips)
sp= 145 (felt easy, but 150 was not happening)

DL= 380 (all of the weight I have right now)

Watched this video to get pumped!!!!

http://www.youtube.com/watch?v=5wDzg1M81hs

6' 175# 25yom

SP: 135
SQ: 315
DL: 355
CFT: 805

PRESS=125
SQUAT=225
DL=RAN OUT OF TIME
previous best 325
hey that kinda cool...125,225,325 Would be cooler if it was more weight 8) All in good time!

37 years old; Male; 5'6"; 165 lbs

SQ: 255 lbs
PR: 135 lbs
DL: 285 lbs
Total: 675

First time for the CFT. Doing CF WOD for 2 months, beginner WO for 1 month.

a day late, a dollar short.

bodyweight 175lbs.

Squat: 250lbs
Press: 150lbs
Deadlift: 365lbs

CROSSFIT TOTAL: 765

BW:143

Squat: 250lbs (same)
Press: 110 (same)
Deadlift: 285lbs (+10)

Total = 645

170#/5'8"

Squat 250#
Press 105#
Dead 335#

CFT - 690# (PR)

Kegger, big numbers bra.

2/3 CFWU, Burgener WU
CFT = 955 (in lbs)
SP - 65 x 5, 135, 145, 155, 160, 165f, 165!, 170f
165
DL - 245 x 5, 315 x 2, 345, 365, 385, 395, 405pr, 410pr, 415f
410
BS - 245 x 3, 315, 335, 355, 365, 375pr, 380pr, 385f
380

Cool down with 1/3 cfwu. Great handstand work, too.
Added 15 lb to DL, 5 to squat, and 10 on shldr. Legs were not feeling it on squat and I still added 5. I'll take it.

Sorry for the delay in responding to these posts. I was busy embarrassing myself at the Texas State WL meet.

#37, I'm lost. Please explain what you don't agree with.

#98 and others regarding youth training. Dr. Kilgore will post about this in more detail, but briefly stated, our position about epiphyseal injuries in kids involves the fact that there ARE NO EXAMPLES IN THE LITERATURE of permanent damage caused by epiphyseal fracture AT ALL. It appears as though epiphyses heal just like everything else does. So not only does weight training, even poorly supervised training, not cause epiphyseal injury, even if it did they heal. We welcome any examples to the contrary.

Growth "stunting" is another matter entirely. It would imply the systemic disruption of normal bone growth in all the epiphyses. In addition to the fact that this has never been observed among junior weightlifters, what mechanism would account for such a thing? If any sport or activity was going to be associated with stunted growth, the one that comes immediately to mind is gymnastics, with its emphasis on light competitive bodyweight, but even that is anecdotal and probably untrue. I can see how endurance running and cycling might produce hormonal and nutritional conditions that could possibly disrupt normal growth, but weightlifting has no exampl