Aww, Coach! I rarely play the "I know what's coming next" game, but I sorta thought that this may be coming when I finished "Linda" TODAY, and had already decided that I didn't want to take a rest day.

CFT...rest day then CFT...CFT...take a ...

I'm still recovering from LINDA.

Gregg is a hoss. Did he used to bodybuild and play sports or did he get that physique just from crossfit?

Wow - INSPIRING video - go GREG!! How much time did he have between the end of the Tabata squats and the start of the 4 min of Muscle Ups?

Bodybuild..ahh, I hate that word! Greg! AMAZING effort...too bad my score is only 22 X 0 = a big fat ZERO! God, is that a DFL or what! You are still a very strong role model to me, my Bootcampers, and to all my CrossFitters...thank you brother!

SUA SPONTE

Greg, Kelly, Nicole, and Annie:

My 16 yo daughter and her close friend are hanging out with my wife and me tonight. The girls were looking over my shoulder as I watched Greg's video above, and the Grover/Nicole video from ystd. Both girls know how much CF has come to mean to me. Indeed, my daughter was telling her friend about how her big brother reacted to some snide remarks and looks in the gym today as I did "Linda": "you try it, buddy!" The girls asked to see some more CF feats so I showed them Greg and Annie, and Greg and Kelly doing "Fran". Mind you, these are two "girly girls", a dancer and an equestrian.

It goes without saying, Greg, that the girls were awed by the raw power you exhibited in all of the videos. But the girls were REALLY captivated, blown away, by the power, grace, and beauty of YOUR performances Nicole, Annie, and Kelly. These two may never grace the inside of a gym in their natural lives, but the simple fact that women such as you exist, living and thriving, powerful and beautiful, was an unbelievably uplifting and empowering revelation for these two special young women.

Perhaps I will be privileged to one day meet some or all of you and offer this to you in person, but for now please accept this cyber-hug and the deepest thanks from a Dad trying his best, whose job just got a little easier because the three of you are among us.

Darrell (father of Megan, friend of Whitney)

Amazing video.

I figured out my problem...

I got to get some chalk, then it looks like the muscle ups get easier.

ha

Holy crap!!! I finished about 2 pullups behind that guy in Santa Cruz last year, but he blows me away with those muscle ups. I bow down to the MAN!!! Great job.

awesome video! great job!

Superman should be afraid. Very afraid.

Sorry this is ot
I opened my browser this evening to my home page which is yahoo.com At the top of the page was a Yahoo promo for the new movie "300" There was a link titled " How the actors got buff"
link: http://www.yahoo.com/s/509583
I thought it was being filmed at a CrossFit facility until I got a look at the trainer's t-shirt it said "Gym Jones" Sure looks like CF.

That looked like fun!
minimal sq round score x max muscle-ups in 4 min
no rest in-between? 8 min total.
Amazing work Greg!

Wow. Outstanding video and very impressive show of bodyweight strength, especially for someone his size. Greg is obviously a stellar athlete.

That being said, Here's a question. Why is it that on multiple Muscle-up reps that Greg (and most CrossFit videos that showcase MUs) does not lock out on the bottom? I know that work capacity is the point, but if perfect form isn't the standard by which these tests can be repeated, then at what point is a rep "complete"? When the arms are at a 120 degree angle? 160? It's not 180 on any consecutive rep. How do we measure this test and deliver it to others without a solid standard on what a full rep is? Or IS this suppossed to be the standard?

Being able to kip and not lock out on each rep at the bottom gives you a severely diminished number as oppossed to kipping and not locking out on the bottom, for obvious reasons. Personally, I can get 3 MUs on rings in a row without a kip and with full lockout, but can go as high as 7 on a good day with a kip and without a full lockout on the bottom and top.

Or is having imperfect form like that the way to optimize work capacity?

Just curious.

just wanted everyone to know that after a year and a half of desire, my Concept model D rower arrived today. got her set up and took er for a spin. crossfit on!!!!

Uh, is there any way you could choose videos that don't make me feel like such a PUNK?! Huh? Oh, okay. Well, thanks anyway.

#4, there is nothing wrong with bodybuilding. everyone has different fitness goals and they utilize different programs to attain those goals.

Those are some crazy hand jive movements Greg has got going there, I bet the ladies love him at the clubs!

Nice work!

Way to go, Greg A! You rock.

Bingo- The seed has been planted.

Greg... A humble animal! Impressive brother.

I ment a PT Animal!

I don't think I'm ready for a CFT yet, so I decided Id have a rest day. Then we decided to go full hog and have hotdogs for lunch! Not on a good path...

Then I got the guilts and decided to work out anyway. I did Cindy (I think it's Cindy??) - 20 minutes of 5 chins, 10 pushups & 15 squats.

Even after that lunch I did a new PB and got 14 rouds + 5 chins. I TOTALLY expected to meet pukey today after that lunch, but I still didn't meet him.! I guess I'm just not pushing hard enough (although I think I've only ever puked about 10 times in my life, and NEVER in some VERY hard MMA training way back when). Feels good to redeem myself just a little...

Comment #13 "That being said, Here's a question. Why is it that on multiple Muscle-up reps that Greg (and most CrossFit videos that showcase MUs) does not lock out on the bottom? "

They keep the false grip and don't pause. I don't know what you mean by "locking out." Form looks fine to me. Maybe you're expecting a pause between reps? You don't pause on any exercise where you do multiple reps.

ok i know there is no such thing as stupid questions but i'm not totally sure how to go about going CFT... to my understanding it is basically doing 1 rep maxes and adding them together for a score. am i right or am i missing something???

#24,
By "locking out" he means come to full extension of the elbow at the bottom of the muscle-up. One can maintain the false grip and lockout the elbow, it just makes it more difficult. It was a beast of an effort by Greg A, but its a valid question by Eric.

Cool video.. this was something I wanted to see more of.

Very inspiring to see someone with that body composition perform those feats and still have good levels of strength...

Could anyone please tell me where the "Fit Test" is?

#25 (And everybody else wondering about how to do the CFT):

Here is the link describing in detail the proper way to do a CFT, posted back in December. http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf

Some of the comments exemplify the problem I'm having with Crossfit. While initially fully enamored with the program I am now, after having to deal with some injuries more skeptical of it's outcome.

There consistantly are images of bad form shown to the viewers , example being yesterday where the picture of a guy doing an OHS clears shows he is on his toes which does a few bad things to the body and leverage coming out of the hole and indicates a lack of strength in the hip flexors(psoas) and abs. Basically you can see he doesn't have the strength to sit back like he should so he is rocking forward so his hip flexors and abs don't have to do as much work.

Also, although Greg is an excellent specimen of fitness he did not get his foundation from Crossfit but rather came into Crossfit with a strong strength foundation. So in answer to the above question #2, no he did not get his base from Crossfit.

PPD Results:

Well, i screwed the pooch w/this one. Did not take a rest day after doing "Linda". Lack of sleep does that... Probably could have done better if we took a break - oh well.

Matt: bw = 167lbs
Squat:
135 x 5
160 x 3
185 x 2
205 x 1
225 x 1

Press:
45 x 5
65 x 3
85 x 1 too light
105 x 1 ok, need to work on balancing weight
115 x 1 worked for it, better balance
125 x 1 good max weight

Dead Lift:
185 x 1
205 x 1
235 x 1
255 x 1 Max - back was good, rt leg up 1st

Will bw = 225lbs:
Squat:
135 x 5
160 x 3
185 x 2
205 x 1 fail
225 x 1

Press:
45 x 5
95 x 1 fail
70 x 1
95 x 1 fail

Dead Lift:
185 x 1
205 x 1
235 x 1 fail - went all the way but legs where bent (no 90deg) and shoulders not back.

#30: if you took the time to watch the video associated with the picture you might learn a few things. First, this was Glover's first time doing OHS. Second, he barely matched Nicole in an OHS "face off." Nicole is ridiculously fit, but she probably gives up 60-70 pounds to him. As a MMA fighter, i'm sure Glover is very fit as well, so it's not like Nicole is dusting some chump. What i took away from the video was this: improved technique (nicole's was obviously far superior) and improved trainging( i would love to see Glover after a few months of crossfit) will lead to superior performance.

As for injuries: one of the principles preached by crossfit is scalability. I have read several times, "start with a light weight until you master the movement, then slowly go up in weight to build strength, then lastly increase the speed to build intensity." Perhaps, you were getting ahead of yourself and turned up the intensity before your muscles were ready. In retrosect, I did this in the begining and found myself with chronically sore shoulders. Eventually the smaller stablizing muscles strenghtened and were able to handle the workload, but i think i was lucky. Deit, rest, and good form(not too much weight) are important in preventing injuries, imho.

It always amazes me that people bother to post their thoughts about degrading Crossfit. If you can't handle it or don't like it DON'T DO IT!!

And whatever if Greg didn't come to full 'lock out' at the bottom of his frickin' MU's, he's a monster and if that's the only thing you came away with from the video then you MISSED THE POINT!!

It's a free site. Free. You pay nothing and reap all the benefits. For free.

Agree with the last 2 posts. Well said.

Still beat up from Linda..
CT: Age-36 BW: 168
335 Squat
150 press
305 deadlift
Total 790 what fun....
Working on the advanced rating.

I don't know whats so special about that video? I can do that...in 3 days :)!

37 yom 205
second CFT, last CFT 650
DL 300
BS 265
P 130

Total 695 for now. I used all the plates I had for the DL. I am on my way to buy some more and try the DL again. I think I will buy a bar also. The bar would make Linda a heck of a lot easier!

Went to the gym worried about the devastation caused by Linda... but it all worked out.

BW: 235
Squat: 475
Press: 185
Deadlift: 425
CFT: 1085

This was my first CFT and 1102 is within striking distance. Next time...

#32 gaucoin- you said it best.

Speaking of injuries...
I'm still out with my foot.

Kate

hey guys sorry if this is the wrong place but i'm new to crossfit, "linda" was my first day. what a day to start, i'm gonna be sore for a while. i'm not sure if i understand the wod completely, i did linda, then a rest day, now the workout is just 1 backsquat, 1 shoulder press, and 1 deadlift?? like max or what? i know this is after the warmup but i was just wondering if that is the whole workout for today. thanks, it looks like whatever the WOD is, its working, i like the videos. thanks, nick

here we go :

Squat:
5 135
3 225
1 255
1 275

Press:
5 95
3 115
1 135
1 165 F (ego took control on that one)

Dead Lift:
5 225
3 245
1 275
1 295
1 310 PB!!

Am still recovering from Linda handing me my tail but I think I did ok!
32 m 180 5' 10"

Whoops almost forgot CFT 710

Linda beat me up, since I wanted to do it to Rx'd weight, even though my time sucked. Will do CFT tomorrow; doing met-con today, and some progression work.

#31 and #32

The point isn't to degrade Crossfit but attempt to make it better. Mindless acceptance of the norm is not what created Crossfit.

That being said, I care enough about Crossfit to criticize it. I don't bother with things that are worthless. I want to see Crossfit succeed.

The point is that people take just as much if not more from images and video as they do from written word.

The picture of an OHS show form breakdown and should not be used as an example of an OHS. The guy was doing too much weight and Crossfit shouldn't have used the picture. Consistancy is critical to communication...you can't say form is important, do correct form, go to our Crossfit certifications, write articles about the correct form, and then should a picture as an example of an OHS that shows incorrect form. It is confusing and will ultimately bring down the program as it gets more accepted. I believe this is true because people are going to get injured.

As to why I got injured, it had everything to do with bad form and ignoring what my body was telling me. Unfortunately it was bad form being taught by a former Crossfit guru and ultimately corrected by current guru Rippetoe. I got healed up and have now passed where I was before the injury.

39yom, 5'6" 165#
CFWUx2-pus & dips

This novice decided that my form (or lack thereof) isn't ready for CFT yet--still need a lot of work on DL and squat technique. Decided to introduce myself to Mary for the first time instead:

7 rounds + 5 hspus and 3 pistols in 20 min.

CrossFit Total
26yo/M/67kg

BS 100kg (same)
SP 55kg (up by 5)
DL 145kg (up by 5)

Total - 300 (increase of 10)

Happy with that.

Comment #32 - gaucoin

Ever think it's not "degrading" but a comment that can possibly be used to improve Crossfit? Yes, it's a free site and it has been stated sort of "open source" which means everyone contributes FOR FREE too. Just like form in an exersice should be checked, FORM in other areas should be as well. (example" in a exercise do you point out EVERY GOOD thing a person is doing or point to a few but DEFINITELY mention the form errors.)

You're basically saying :"watching gaucoin work out is free, right? I mean if you're screwing up I shouldn't 'degrade' you by mentioning it I should just buzz off." If in fact I'm wrong and your form is correct for what your doing then it's a chance to teach and no harm done, right?

I mean when is correcting or mentioning something possibly incorrect or wrong, degrading?

True science theories can stand up to debate, as does crossfit. Why take a fanatic approach of "shut the hell up" when it isn't necessary?

So if someone isn't coming to lockout or doing a test as it should be done it's "degrading to crossfit"? The CFTs are meant to be reproducable so that LEGIT VALID progress can be seen. If it's done differently then it's not valid nor is it reproducable and neither can you compare your "score" to others.

I'm sure I'll get shouted down (and get cursing emails as I have in the past for posts I've made here)because I said I scale my WODs and should only post "my stats" until I'm bascially "worthy" fitness-wise to have an opinion on CF.

Anyways Saturdays are always a rest day for me so I'm off.

Monkeyboy

lbs please

Nicole :
BS 180
SP 75
DL 205
Total:460

Bdwt 165

Back Squat = 285 (PR)

Shoulder Press = 165 (PR)

Deadlift = 335

Crossfit Total = 785

up 30# from last attempt.

Nick-

Yes, that's the whole WOD. Its a routine testing of status. It calls for max effort and steely-eyed determination, ... time to get nasty with the bar.

Good luck,

-K

I'm just happy to get the false grip in the standing position. Nice work Greg.

Male 40 / 6' / 187 lbs.

SQ: 190 lbs. (180 lbs. prior)
DL: 220 lbs. (200 lbs. prior)
PR: 110 lbs. (95 lbs. prior)

CFT: 520 lbs. (475 lbs. prior)

BWT = 125

BS - 185
SP - 85
DL - 235 (PR)
TOTAL = 505

Sorry Anthony!

Raised in the metric UK, no going back now!

;)

43/201

370#
160#
345#

total 875#

#2 ..."or did he get that physique just from crossfit?"

LOL.

I doubt anyone in Glassman's "stable" didn't bring most of what they have to the table already. In fact, if you've seen "his girls", as he so obnoxiously calls them, it makes you wonder what's been added to their Wheaties - they're more jacked than most of the guys doing this.

Actually, it would fun to see before and after pic section. I'm sure some people have made some pretty amazing transformations dropping bodyfat, but it would be neat to see if there are those who have added any significant amounts of muscle and/or strength since starting CF.

As for the guys and gals jumping on the guys questioning using proper form, don't be so insecure. I know science, logic and reason are not en vogues around here, but they are valid questions and it isn't a problem exclusive to Glover or that particular video - if you need another example of dangerous form, the "annie are you ok" video comes to mind.

As was also pointed out, it makes comparison with others, if you enjoy that, rather difficult. What does constitute a valid muscle up, how limited can your pull ups ROM be on Cindy, Fran, etc. and does your chin need to clear the bar, how deep does your squat have to be on the CFT (ie, you know the guys severly outsquatting their deadlift are probably doing a 1/4 squat), is it valid to compare a Tabata squat off a ball to a free standing one, and so on and so on.

Are we seeing a kinder, gentler Coach??

Richard,

1. Greg did not "come into CrossFit with a strong strength foundation". In fact, he is our favorite example of a top tier performer with NONE of the strength foundation that Rip and I would ideally like to see in a new CrossFitter (including, ideally, fifteen years of gymnastics training). Very, very few strength athletes have risen to the top echelon of CrossFit athletes. This is true in spite of my and Rip's recognition that a well established strength background would be advantageous. There's a growing confusion between what training background might ideally suit an athlete coming to CrossFit versus the ideal path to take forward absent this background. Very different paths, indeed. It's very often the case that what we "should have done" is a very different path from "what we should do now".

2. Your analysis of Glover's OHS and the video is flawed - on several fronts. The point of the demo is that strength is the productive application of force and that strength so defined (as opposed to contractile potential), like power and speed, is dependent on coordination, accuracy, agility, and balance. The demonstration requires taking someone seemingly very strong and demonstrating that a lack of neurological skills limit potential for critical functional movement. BTW, your assessment of weak hip flexors (abs) and the risks of rising on to the toes is far amiss from fact and physiologically misconceived.

3. The benefits in this setting handily justify the risks. Attendees at our seminars (and folks who read the site and CFJ) are fully cognizant of the point you make about form and technique. BTW, and for the record, the risk of CrossFit, even done wrong, is less than the risk incumbent/inherent in participation in any major organized sport, even in ideal training environments. There is no training without injury; there is no living without injury, training or not. Efficacy, efficiency, and safety are vectors that point in the same direction, and we have given unprecedented time and thought to the interplay of these three facets of training. We also accept the expectation and professional standard of presenting less risk than other sports. One of the fascinating aspects of the CrossFit military training is the growing realization that current military PT's adopting medicine's maxim of "first do no harm" is causal of shortened careers, due to injury, within your ranks. Our CrossFit Atlanta affiliate, and Georgia Tech Rugby Coach, Dan MacDougald captured this seeming paradox succinctly, "I have to teach you how to tackle or you're going to get hurt playing Rugby and some of the kids are going to get hurt learning how to tackle." The problem with injuries in the SF community, to use the Rugby analogy, is that guys are being sent into Rugby matches without being taught how to tackle because it's perceived as too dangerous.

4. Thank you for your inputs.

40yom/71"/207

First Time CFT:

BS - 235
SP - 110
DL - 265

Total 610

Great work Greg!

Perfect form is a goal, imo, not the God of fitness! Coach explains it best at a cert. A balancing act like everything in life between the twin goals of injury avoidance and achieving the desired intensity/results. Form and load will differ between a beginner and an experienced crossfitter because this program contains a skill component, basic perhaps, when compared to a specialist, but sufficent to challenge a generalist.

As far as the Glover/Nicole video..... Rock on! Glover on frame left was obviously very fit, did not have perfect technique by any means but I didn't see anything that was likely to cause injury,

Nicole, on frame right, an example of perfect form, force applied along a functional line, ubelievable power to weight ratio. I'm in awe.

Keep the video's coming Tony!

"Work Strength, Hammer Weakness!"

CrossFit Nomad

My post came through after Glassman's so I didn't see his response and so I stand corrected on Greg's initial state of fitness.

Questions for Glassman:

What were his initial stats on say the Crossfit elite athelete list, and what are they now.? Can we see a before and after pic and the time frame of this transformation? Lastly, is there anyone who has yet achieved elite Crossfit status? (again, going by that list of yours)

Thanks.

Total equalled last time I think.
Squat 225 (f245), press 125, dl 285 (f295). Tough after linda. BW 152.

Tariq

Total equalled last time I think.
Squat 225 (f245), press 125, dl 285 (f295). Tough after linda. BW 152.

Tariq

BW: 169, Male, 5'7"
"CFT"
Back Squat= 350 lbs
Shoulder Press= 165 lbs
Deadlift= 450 lbs
Total= 965 lbs

Sorry for the double previous post.

To answer Marshall's earlier question, in addition to enormous improvements in cardiovascular fitness I can certainly vouch for major strength improvements from doing Crossfit. My max DL has gone from 185 to 310 (yes, I missed it today). Max OH press from 65 to 125. Max squat not directly comparable because now I am going a-to-a, but it is the range of from 155 to 235 or so. Don't even have a clue on pullups but it's dramatic. Plus the mirror shows substantially increased muscle and I can't fit into the suits I had prior to CF. All this and I am 12 lbs LIGHTER (152 lb soaking wet, 5'10"). Yes, I did work out previously.

I am clearly by no means anything approaching an elite athlete (as should be obvious from my numbers). I am 32 years old and I work in finance in New York. I sit at a desk all day. I travel a lot and miss a lot of workouts. But I've had great results with CF and I recommend it to everyone. Everyone who tries it likes it.

Not going to get in an electronic war about some other aspects of your post, but I for one have had dramatic strength improvements since starting on this system, even with an imperfect and occasionally casual approach.

Tariq Kassum

Hey-

CFT 1005 [previous 955]

BS 345lbs
PP 215
DL 445

Age 47, BW 195

No belts, no wraps, no straps.

-K

Age 30, BW 183#, 5'10"

One hour of sparring at CoreTactix.
then
Crossfit Total:
Squat 245# (good form)
Press 135# (Tough)
Deadlift 275, 295, 295#. Personal Record without straps. Used over/under grip that I found helpful/stronger during Linda.... is that 'cheating'?

Thanks Coach.

CFT = BS 245 (pr+10) + SP 135 (pr+5) + DL 245 (-40) = 625 (-5)

max kipping pullups = 15 (pr+4) Yeah!!!!

CFWU x2

Squat 195
Push Press 115
DL 275
CFT 585
Still need some racks! I managed to get the bar up and over onto my back this time, though.

Has anyone heard of Gym Jones? If so, what's your opinion on it compared to crossfit?

33 yr male
175lbs
Squat 250lbs(pr) prior CFT 225

Press 115lbs no change tried 120 twice failed twice

Deadlift 365lbs(pr) prior 355

Crossfit Total = 730

Happy with the effort!

Done last Saturday.

205 BS
145 SP
285 DL
635 Total

Also 1MR 195 Bench Press
18 Pull-ups

Comment #25 and Comment #13: He isn't coming to a full extension at the bottom because he is using an active shoulder. See Sunday 070128

"The active shoulder, engaging the traps to elevate the shoulder, is a critical component to stabilizing overhead lifts, handstands, and handsprings."

http://www.crossfit.com/mt-archive2/ActivePassiveShoulderLabels.jpg

33/BW 156
Squat 235
Press 135
DL 310 (Grip failed at the top of 315)
Same as last time...

Yesterday at Crossfit Eastside we did max back squats. I'm a 39 y.o woman who's been Cross Fitting (yeah, Cross Fit can be a verb) about 6 months. This time last year, I didn't care about squats at all, let alone what my max could be.

Yesterday I squatted 77 kilos, which is more than my body weight.

This CF stuff is so awesome.

Bill 46 yom 179 bw Char 42 yof 140 bw

3 X CFWU using rings for Dips and Pull ups

Not motivated for the CFT but turned in PRs on all lifts.

Shoulder Press- 130lb (pr)
Back Squat- 215lb(pr)
Dead Lift- 285lb (pr)

CFT- 630lbs(pr)

This was a good CF day. I was pretty depressed with having to scale the workout on Thursday. Seeing some minor improvements today helped the attituded a lot!

This is my first CFT
m/26yrs/170
squat-275
press-165
DL-305

#13
A comment on Greg's MU form:

It is important to consider scapular position in any overhead maneuver. When the elbow goes to full lockout, it is nearly impossible to maintain a strong scapular position. Do not forget that the ONLY ligamentous attachment of the upper extremity to the rest of the skeleton is the sternoclavicular joint. The scapula relies solely on muscles to keep it in a stable position. These muscles set up force couples to maintain scapular stability throughout the shoulder's huge range of motion.

During a fully extended hang, the deltoid and upper trap are fully shortened and thus unable to stabalize the scapula. Conversely, the teres and rhomboid are lengthened beyond their physiological peak contractile length. Thus, full extension in this movement can lead to scapular (and shoulder) injury.

Some may say that the full range of motion is the best but in this case that is not true. These muscles will not adapt to be able to contract at their peak at a different length since that length is dictated on the subcellular level. Addiotionally, the vast majority (myself included) of the population has rhomboids that are stretch weakend beyond all recognition and don't function correctly anyway due to inhibition from chronically facilitated pectoralis muscles.

In a nutshell all I am trying to say is that hanging your shoulder out there at full extension of the elbow can be a dangerous move for the everyday crossfitter. There is a reason one can get more reps without full extension - and its not that they are cheating. Our anatomy is designed that way.

Your question about how to standardize measurement of these tests is therefore a good question but the answer is not as simple as performing full range of motion on every exercise.

All,

Greg's not coming to full extension at the bottom of the muscle-up is a form fault. It's cause is lack of security in the false grip. This in turn is caused by practicing almost exclusively on low rings where the false grip can be comfortably secured without load.

When you have to jump to the rings with a "normal" grip and from there "choke-up" to the false grip, the false grip is much more securely developed and the athlete will be much more willing to come to full arm extension at rep's bottom.

Raise your rings!

Marshall,

You denounce CrossFit as being no more than a weight loss program, accuse our “girls” of being on steroids, chastise me for calling them “girls”, question the intelligence of the entire CrossFit community, and now you want me to send you pictures of Greg Amundson? Have the twenty or more pictures and videos of Greg on the site gotten stale for you?

Dude.

Greg -

I think Crossfit is far more than a weightloss program. I'm a fan of many of the workouts. Nice try.

I haven't seen any before and after pics of Greg, if you have posted them, please just post the URL for me. But you ignored my other questions - what were his before and after stats, and who of "your" atheletes meet your elite status?

And yeah, I think calling them "your girls" is pretty arrogant, as well as demeaning, just my opinion though. Also, most women do not achieve that level of development naturally - take that as a compliment if you wish.

I never insulted the intelligence of the Crossfit community, I merely commented on the disregard for science, logic and reason as evidenced by the comments of the majority of the rest day crowd and as well by the black box theory, if I am understanding it correctly.

As it relates to the form discussion, you probably do not need to be doing cleans well past the point of safety to achieve 99% of the benefits of the workout. So it is possible to remove a large amount of whatever risk of injury there is, and still reap the rewards. Beyond that, embracing Pukie and Rhabdo is obviously just pain silly.

Neil(49)165 & Ellie(52)110

Still feeling beat up after "Linda" and really didn't feel up for this. Infact we both wanted to give the CFT a miss and do something else.

That would have been a mistake and we would have missed out on the oppertunity to see the improvements that the Crossfit System has helped us to make.

Neil
SQ 330 PR up 22
SP 154 PR up 11
DL 396 a CFT PR up 33 and within 11 of all time PR
Total 880 PR up 66

Ellie
SQ 176 PR up 22
SP 71.5 PR up 5.5
DL 198 = CFT PR and within 11 of all time PR
Total 445.5

All in all a good day at the office. Smile tick happy face.

The Dirty Dozen continued

Myth #4 You lose fitness when you rest.

Not so! Infact rest is part of the process of adaption that occurs after you've trained. If you don't rest sufficiently after training you won't allow adaption to occur properly and your fitness gains will be less than had you rested. in other words, provided you're training correctly, appropiate rest will increase your fitness. How much rest is appropiate? That all depends on how long and hard you've trained; a hard marathon race for example demands anything up to three weeks for full recovery. As a rule of thumb, recreational trainers need two days per week and even elite athletes should take at least one compltete day per week.

To be continued.

If anyone has any questions or has any issues regarding any articles I post, could they please OPT to contact me via comments board, so that the Crossfit community can all benefit from any issues raised or any explanations given.

As always your Friend in Fitness health.

Neil Foley

Opps! Sorry Should be Myth #5. As I've already stated, still not recovered from "Linda".

28 y/o 170 lb 5’10” approx 11% bf
CFWU x 3 subbed 5 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: 185lbs x 1 – 195lbs x 1 – 200lbs 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: 95lbs x 10 – 135lbs x 5 – 155lbs x 1
Deadlift Attempts: 185lbs x 1 – 195lbs x 1 – 205lbs x 1

Crossfit Total: 520lbs
Compared to 070120: 485lbs

Rested 2 minutes per set
*= PR

bw 182
sq - 255
pr - 155
dl - 295

tot - 705

BS 135
SP 65
DL 225
Total 425

M/5'8''/27/170lbs

increased my deadlift to 286, and my squat to 220 - though I'm not sure about my form on the latter as i was training alone - it certainly FELT like I went a2a......

I'm a bit pleased with myself for pb'ing my 2000m row today; I finally broke the 7:20 barrier!

I managed it in 7:18:6 at an average of 28spm...

I see the times in the trohpy case however and realise I'm not getting competitive with anyone yet....

but it's good for a 5'8'' shortarse, right? [playing the height card]

:)

Coach,
I was hoping to meet you again in Edmonton, but I won't take a spot away from any of our troops. Just wanted to say how pleased I was to see our Corps flag sharing a place of honor on your wall. Maybe Troy can get you a Patricia one to go up there as well!

VP!

3 Rounds of Crossfit Warmup
Deadlift 225lbs
Squat 185lbs
Press 110lbs

Crossfit Total for Dave
520lbs

After the total I did some other fun stuff
2 Sets of 10 Reps of Knees to Elbows
2 Sets of 8 Reps 35lb Bicep Curls
2 Sets of 8 Reps 150lb Pulley Tricep extensions
1.5 Mile Run in 13:05

33m/180#/6'/CF36

stopped by my parents house on my way home from Iraq. only a couple db for equipment. improvised.

70 Squats
60 Burpees
50 Situps
40 50lb db swings
30 HSPU (1/2 rom against wall in sets of 5-7)

18:35

This stuff is great. Thanks Coach!!

Mark

Squat- 215
Press - 105
Dead lift 275

CFT - 595

Squat:235 (pr vs. 225), press:110 (pr vs. 105), dl w/ trap bar:300 (pr vs 280). Total: 645 vs 610 last time. I'm jazzed about the pr's, especially the press because I failed the first time at 110 and got it on the second try. Yes! My back is tight but everything is moving ok, although I may swim tomorrow to give myself a slight break. We'll see... Thanks, Coach and Rip! BW:174, YOA:58

41 YOM 6'1" 195
CFWU
Deadlift - 305
Press - 135
Squat - 292.5
CFT - 732.5

Tom Jr
DL - 245
Press - 95
Squat - 272.5
CFT - 612.5

Squat:235 (pr vs. 225), press:110 (pr vs. 105), dl w/ trap bar:300 (pr vs 280). Total: 645 vs 610 last time. I'm jazzed about the pr's, especially the press because I failed the first time at 110 and got it on the second try. Yes! My back is tight but everything is moving ok, although I may swim tomorrow to give myself a slight break. We'll see... Thanks, Coach and Rip! BW:174, YOA:58

Squat:235 (pr vs. 225), press:110 (pr vs. 105), dl w/ trap bar:300 (pr vs 280). Total: 645 vs 610 last time. I'm jazzed about the pr's, especially the press because I failed the first time at 110 and got it on the second try. Yes! My back is tight but everything is moving ok, although I may swim tomorrow to give myself a slight break. We'll see... Thanks, Coach and Rip! BW:174, YOA:58

28m/170

squat: 350
press: 185
dead: 440

total: 975

Marshall, this link is for you.
http://media.urbandictionary.com/image/large/owned-41174.jpg

40M/5'8"/180

CFWUx2 (worked the soreness from Linda out)
CFT Total: 665
Squat: 225 (previous 205 - I got 245, but didn't think I went low enough to count it yet)
Press: 115 (same as before - I got 120 with a little leg assist, but again not good enough to count)
DL : 335 (previous 315)

6'2"/200lbs/29yo

Squats: 315 (PR)
Press: 125
Deadlift: 365
Total: 805

Still sore and fatigued from Linda a couple days ago and the deadlift number reflected that (15 lbs off previous best). Shoulder press was the same as last time.

I'm going to start trying to post my numbers more often. It occurred to me that it's been very useful to see other people's results and so for the benefit of others, I should contribute my own. If anyone of a similar build would like to keep closer tabs over email or some other medium, send me an email.

Squat: 365
Overead Press: 185
Deadlift:405
CFT=955

First CFT
5'11"/200lbs/25yo

Squats-335
Press-145
DL-355
Total-835

What a great way to get "Linda" out of my system

18yrs:185lbs:6'

Squat-315lbs
Press-165lbs
Power Clean-245lbs

18yoM/75 kg

BS - 75 kg
Press - 50kg
DL - 125kg

total - 250 kg

400m run - 1:30

#97

Steve, I must have missed the part where Glassman actually answered any of the questions I asked him, or refuted any of the point I made.

Where was that part?

Thanks.

wow!! quite a day in the comments. I have been doing crossfit for just over a year now. I started with the crew at Crossfit Norcal (a former affiliate) and have continued to follow the website and use the programming from here and Coach Ruts fitness conduit to PT the crew at my fire station. I can say that my GPP has increased constantly over the past year due to the Crossfit Max effort training model. I believe the results are due in part to the infinite variablility of the program. Never before have I been able to keep myself and crew motivated if not eager to PT. For that reason alone this type of program is starting to catch on and benifit the other stations in my Unit. OK so I have been lurking on the site for a while and had to do a little CF flag waving. having said that, there is not enough plates and no squat rack here at my station to do CFT. So instead we did the following:

5 rnds
200 m run
max reps 1/2 BW power snatch
then devided total reps by time
Cap 3.95
Eng 2.54
FFI 4.67

28/M/185
CFWUx3

Squat:265
Press:145
DL:265
Total: 675

Increased weight on all lifts. I'm positive I could have gotten more on both the squat and DL, but I 'm watching out for my lower back injury. Regardless, score is up by 70. The proof is in the numbers; CF works, period.

Squat: 325 (PR)
Press: 155 (Same as last time)
DL: 350 (PR!)

CFT: 830 (Up from 755 in December)

3.2x body weight (260 lb)

Got 160 on my third press but had to discount that lift, as I took a step to keep my balance.

Did the Tabata squat/MU Greg A workout from the video after a 10 minute GS set...24 tabata squats/24 MUs = 576 witnessed by Catherine Imes. (I don't have to travel as far as Greg does to the bottom of the squat!).

Marshall,

You “doubt anyone in Glassman's "stable" didn't bring most of what they have to the table already” which pretty clearly denies performance gains. You add, “it would be neat to see if there are those who have added any significant amounts of muscle and/or strength since starting CF”. The only credit you give the program is “I'm sure some people have made some pretty amazing transformations dropping body fat, but.” You doubt size and strength gains, performance gains, but not body fat reduction. To claim that you see this as more than a weight loss program is hard to believe. Maybe you could elaborate. It would be entertaining to learn that the chief attribute of the program in your eyes is that you are a “fan of many of the workouts.”

Similarly, your claim that the “majority of posters” here on rest day “demonstrate a disregard for science, logic and reason” doesn’t square with your stating, “I never insulted the intelligence of the Crossfit community”. It’s my suspicion that you think that you’re considerably more versed in science, logic, and reason because the majority of posters here wholesale rejects the Tim Robbins, Susan Sarandon, and Barbara Streisand school of philosophical, political, and scientific thought. That, for you, makes us all idiots. Profoundly ironic, if true. Is this the “en vogues” that you chided us for lacking?

I’m sorry but I don’t have any pictures of Greg before we met, but what would the value of pictures be other than to advance your claim that we’re using steroids? It’s interesting that you don’t recognize and haven’t taken note of any strength or performance gains but think that our girls are on steroids. You’ve clearly not been in the presence of athletes on exogenous hormonal therapy where performance and physiogamy changes are dramatic and nearly unavoidable. Your observation that “most women do not achieve that level of development naturally” would be consistent with both steroid use and an exemplary program. (Most people don’t have most of the character attributes of any of our top performers.) Help me, is it your claim that nobody seems to be gaining any mass except for the people who've gained so much mass that they must be on steroids?

The black box model is an attempt to explain the cornerstone of scientific inquiry – empiricism. We have made public and repeated call for measurable, observable, repeatable data to support claims of efficacy, efficiency, and safety. Our call for evidence based fitness where methods and results are publicly demonstrated and supported by data is a counterrevolution to the near universal perversion in our field of competing countervailing hypothetical constructs while eschewing or ignoring any attempts to quantify human performance as we do here three days out of four and have for six years. That you would hold this as another example of a disregard for science, logic, and reason is revealing.

On the subject of form, working at intensity levels where form deteriorates is essential to improving technique and pushing the margins where form break down occurs, both of which are essential to improving human performance, athleticism, and safety. Your claim that “you probably do not need to be doing cleans well past the point of safety to achieve 99% of the benefits of the workout” seems to fly in the face of that fact, but I don’t know what you mean by “well past the point of safety” and suspect that you’ve not given it serious thought either. At any rate your contention that 99% of the benefit of a workout can be achieved by working at sufficiently low intensity levels where perfect technique is assured is patently false. I'm wondering if this formulation including the 99% figure and risk assessment come from the high regard for science, logic, and reason that most here are lacking?

35yom175

275 squat
155 press
345 deadlift
775 total

26 year old male, bw 173#

Squat: 300
Press: 145
DL: 425

Age 34
BW 145#

Back Squat: 200#
Press 140#
Deadlift 315#

Total = 655

39/195

s-250
d-340
p-150

740 total. Weak, but personal bests in all three. Cool!

BS: 155
DL: 215
SP: 70
Total: 395

Did "Linda" yesterday to sore to set any records today.

Per video 20 x 10 = 200 (first time)

M / 37 / 185

Squat - 305
Press - 140
Dead Lift 330

Total - 775

All Personal Records....

BS: 85
DL: 135
SP: 50
Total: 270

M/33/6'2"/190 lbs:

PREVIOUS - 061203:

BS: 225
SP: 135
DL: 331

CFT: 691

TODAY:

BS: 225
DL: 135
DL: 335

CFT: 695

Total: 394

119,70,205

BS 275
SP 145
DL 325
CFT 745
BW 165

BW 150

BS 225
SP 115
DL 225

CFT=565

904 total

bwt-165

(319 BS, 148 SP, 437 DL)

SP needs work, no improvement yet since first CFT.

squat 210
dead 275
press 110

Squat:110kg
Press: 55kg
Deadlift: 135kg

Total: 300kg

All three lifts WAY below personal bests (I mean what the hell? I was squating 120kg for 3 a couple of days ago ?!?!?)

Guess the body is still reeling from Linda.

bw - 181

SQ - 335
PR - 160
DL - 335

CFT = 830 (pr)

30yom, 5'8", 180

bs: 340
sp: 170
dl: 405

cft: 915! all weights in lbs.
did as strait shoulder press. was it supposed to be that or a push press? cant tell based on others weights posted...please inform!

Warm up: 1 mile run on treadmill
CFWUx2 (with rings dips)

CFT: 440 (previous 435)
BS: 150 (PR)
Press: 75
DL: 215

Finished with 5x5 45# OHS

657.5 235-127.5-295

age 38
bwt 220

SQ=255(PR)
SP=155
DL=325

CFT=735 up by 10

bs: 285 PR
sp: 145 PR
DL: 300 T-PR

Total: 730 (PR), 695 last time. Subbed seated mil press for shoulder press due to the limitations of my basment gym. Need more weight.

Thanks Coach!

39, 200

Squat 345
Shoulder Press 185
DL 410

Total 940

45 y/o
bwt - 156lbs
squat - 246 (pr)
press - 119 (pr)
DL - 363 (pr)
CFT=728

Did the Triplets last night, so a little tired today...

Squat - 345
Press - 155
Dead Lift - 325

Total - 825

bodyweight ~ 145#
65#, 100#, 120#
CFT = 285#

BS: 155
DL: 215
SP: 70
Total: 440

Oops, I did this in the wrong order. Anyway it was 65# shoulder press, 100# back squat, 120# dead.

did "Linda" yesterday,a bit sore today so choose the Tabat squat-Muscle-up fitness test 20x21=420.

Eric, Marshall

What are you talking about? Gregg A's performance is awesome.
I want to see video of your own performance before you engage in any more "discussion".

Gregg, dude nice work

61, BWT 283. In Kirtland AFB, in Alburquerque, this weekend, and had the opportunity to meet and work out with two stellar CF'ers-Patrick (Rocksolid--and he is), and Sean. Impressive form and Patrick, who is only 160 lbs, matched my DL wt of 335. Thanks, guys--I wouldn't have scored nearly as well without you! New PR of 865:
"CrossFit Total"

Back squat, 1 rep- 335
Shoulder Press, 1 rep-195
Deadlift, 1 rep- 335

#138 Dave, I think what He is trying to say is I keep getting smoked by girls...They must be on the juice.

Coach-

I raised my rings, ... and I still can't do em.

-Kevin

I took the advice of the writer of CFT and didn't do anything stupid. Have a sore back from a deadlift injury. So . . .

6'2", 220

CFWU x3

Back Squats - 5x5 - 95, 115, 115, 145, 135
Overhead press - 5x5 - 135, 115, 115, 115(4)
Overhead squats - 2x5 - 75

I have been working out for some time. Why is my squat so weak? I am, for the first time in my life, going AtoA, but feel that I am sufficiently deficient for people my size. Thoughts?

First time doing Total Crossfit

BW: 160
Age: 20

Back Squat: 205
Shoulder Press: 85
Deadlift: 225

Total: 515

taking today off....

previous time (070120) was:
bw 165

squat: 295
press: 135
dead: 475

total: 905

Tim:

Squat 325 (PR)
Press 172.5 (PR)
Deadlift 405

bought more weights. Moved DL to 340. New CFT = 735. My rings arrived today...totally stoked!

500m Row

WOD
BS: 135-225-275-325-345
SP: 135-155-165-175-185
DL: 225-275-325-375-405

Total: 935

Was forced to knock this out in :30, the gym was closing. Breaks between lifts were only long enough to change the weight. Form wasn't the best on the last DL. Pretty much every muscle in my upper body is still sore from Linda.

PeeJay 2- Good work!

Get some, Go again!

Greg,

Sorry, let me clarify again:

1) When I said they brought what they had to the table already I meant in regards to size and strength, within reason. I do not doubt they have all made gains, and I would imagine their conditioning gains are substantial. I did however suspect that Greg, Eva, etc. were all quite "large" and strong before finding Crossfit. You made the claim that in Greg's case that was not true, so that led us to this discussion.

2) Greg appears to be natural to me and I never said or suggested otherwise. I wanted to see his before and after transformation because you claimed he achieved all his gains through Crossfit. You also ignore my questions about what those gains are with reference to the "Elite Crossfitter" list, and who, if anyone, has reached that status. Again, I would imagine his gains have been impressive, but am curious as to where he started. Not sure what steroids had to do with this.

3) My comments about the impressive physiques of the women had to do with how they stand out in relation to most other women (particulary in body composition) as well as just in comparison to the muscle mass of the Crosfitting men. Also steroid use and size are not directly related, and your assumptions about my experiences with steroids would be incorrect.

4) I assume that at least some of the athletes you are working with or worked with have in the past, or currently are using some form of steroids. You have a list where you compare the efficacy of Crossfit to Bodybuilding both on and off steroids. I assume you have worked with all 4 types of athletes in that list and you weren't just talking out of your butt when you wrote that and were speaking from direct experience.

5) Your Susan Sarandon comments are just silly. You make massively incorrect assumptions about "liberals", as you seem to like to call anyone whose politics don't square with yours. FWIW, I don't know anything about Susan Sarandon's political viewpoints, nor do I care. And, please don't twist my words about my views about your, or anyone else's intelligence. For example, I would imagine that you are fairly intelligent, however that doesn't stop you from being blind to logic and reason when it comes to things you are clearly passionate about. I assume you know what "en vogue" means, so I'm not sure what you meant by suggesting I said you, as a group, were lacking it - that just makes no sense?? Also, there was no need to misquote my typo.

6) Thank you for the explanation of the black box theory, I guess I was misunderstanding it's application. I thought it was more of a "if it works, don't ask why" sort of thing - drink the kool-aid, yada, yada. I didn't realize it was so empirical in nature, because any time I see anyone question any aspect of Crossfit, 80 people jump down their throat. Kind of like today's comments. See 138 and 140 for examples.

7) Your last point I just disagree with.

#138 - Never said his performance wasn't impressive. It always is!

#140 - I'm quite certain I would lose an overhead squat contest to Nicole, I think it has nothing to do with any "juice" I may have taken. :-)

27yo 200lbs

SQ: 375 (pr)
PR: 185 (pr)
DL: 445 (sloppy)

CFT: 1005

finally broke 1000. good times.

I also want to thank the gentleman who spotted me and gave me excellent advice while squatting. He was twice my age and doing about twice my max. Awe inspiring.

Squat 145#, Press 85#, Deadlift 145#. DL off my PR because we just did Linda a few days ago :)

M/74"/220lbs
1st CFT, have been doing CF for 2mon:

Back Squat:
95*5
135*5
185*3
205*1
225*1

Shoulder Press:
95*5
135*5
145*3
155*1
165*1

Deadlift:
185*5
225*5
275*3
305*1

total: 690 (got some work to do)

At the firehall, covering for a buddy. I didn't think I could do it but I got a weeeee little bit better.
Squat-290(PB)
Press-145(0.5 lb lower but I rushed it)
Dead-350(1 lb more)
Total-785 Old Total-780.5

Still hurting from Linda yesterday...

My brother is drink'n the Kool-aid now

Nolan: bw 188 6'
DL 345
BS 250
SP 140
(did Linda yesterday but did better then I thought)
CFT 735

Daniel: bw 197 6'
DL 300
BS 250
SP 140
CFT 690
(1st time for DAN)

Wow... some folks just like getting into it.

39/195#

325 Front Squat, PR
220 Axle Clean and Press (2 1/2in axle), PR
495 DL

ok....

I am far from elite. However...I can provide some performance gain stats that might show someone who did not come into the progams with what I a have now.

Let's see....

Pull ups before Crossfit: 0
PUll ups after Crossfit 25 in a set and I could probably do them ALL DAY.

Deadlift 75lbs
Deadlift 200lbs

OHS 0lbs
OHS 65lbs

First time doing modified fran with ring rows and standing jump pull ups: ohhh longer than 20 minutes.
Last time doing Fran with 65# pounds and kipping pull ups: 7:33

Helen >20 minutes
Helen less than 14 minutes

I have seen Eva and Nicole's transformation. I have to admit, I used to think that I could not expect to reach the performance level of the "elite" athletes because I did not come in with the same "genetic" or athletic background. "They were already in great shape when they started". However in the last four months I have proven myself wrong.

I fully expect to get a 5 minute fran in the next few weeks. Completely unimaginable when I started this program.

I have before and after pics. I have a record of my training over the last 18 months. Check out my blog.

Before crossfit, I couldn't climb a rope, do a pull up, do more than 3 push ups, do a handstand push up, run less than a 10 minute mile, etc and on and on. I can do all of that and more. I expect to do more than I can now in the coming year.

I am 41 years of age. I'd be proud to be considered one of Coach Glassman's "girls".

BW 202, 6'2, 51 yom.
BS 225 A2A
DL 260
PS 150
CFT = 635
Not a great total but I'm working on it.

Marshall - Keep the comments coming. Any valid system only grows stronger when it is examined and questioned. CrossFit is a valid system and a little bit of inquiry and criticism can only help it. CF'ers who won't accept any criticism or questioning of CF still have a bit of growing to do. I have found that most people cannot rationally discuss politics, religion, diet and exercise. It's a rare event when dogmatism doesn't enter into the discussion.

#148

Really don't understand what you are arguing, in fact it doesn't appear you are arguing, just simply being vague and painting with a broad brush, trying to get a reaction/maybe attention. If you enjoy Crossfit then enjoy the sight and do the workouts and reap the physical benefits. If you do follow the sight but don't seem to be noticing any physical change challenge your intensity and get outside your comfort zone you said "you probably do not need to be doing cleans well past the point of safety to achieve 99% of the benefits of the workout. So it is possible to remove a large amount of whatever risk of injury there is, and still reap the rewards." - well maybe you do.

As far as the steroid angle of this discussion read your own words you said "In fact, if you've seen "his girls", as he so obnoxiously calls them, it makes you wonder what's been added to their Wheaties - they're more jacked than most of the guys doing this." again vague and implying something maybe you could elaborate. Wisely you didn't mention steroids outright so you had an easy out when challenged.

BTW I sent you some stats on myself for the last 1.5 years since beginning CrossFit (I'm hardly an elite) unfortunately the email you use in your posts doesn't actually exist.

One final obvious problem with your logic is you said "because any time I see anyone question any aspect of Crossfit, 80 people jump down their throat. Kind of like today's comments. See 138 and 140 for examples." - Even using a Scientific calculator that list of examples you listed = 2.

Didn't do the CFT today - too soon after the 2.5 week vacation and I tweaked my back a bit doing the HSPUs the other day. Today I did:

OHS:
45#x10
65#x5
75#x5
85#x5
95#x5
100#x5

Shoulder Press:
65#x10
85#x5
95#x5
100#x5
100#x5 (the last 4 were actually push-press)

Then I practiced a few sets of false-grip pullups

Age 28
BW 165

So I have a question... on a day like this when you're only doing three exercises with one rep a piece, is it basically a "max" day in which you're trying to max out on those lifts?

New to crossfit, sorry.

M 50 69" 182 CFT 715
Squat: 275
Press: 125
Health lift: 315
This was a mother. I will count this as a PR. Although I matched this effort on my first CFT, I completed today's CFT after completing Linda yesterday (no rest day). Hope to be where John Wopat is when I am 58.

Happy to report 50 point total increase from last time....!

Previous
Push Press - 100
Back Squat - 180
Dead Lift - 275

This Time
Push Press - 110
Back Squat - 205
Dead Lift - 290

Rock on!

David

Dan, (and a recap for others)

I don't do Crossfit WOD's on a daily basis, however I do add some of the workouts to my GPP days. There are many excellent workouts here, and lots of people to compete with, which I find fun. For me, it ups the personal challenge and therefore my intensity level - I think most of us would like to bust out Fran's like Greg can.

The reason it doesn't appear that I am arguing is because it was not my intention to argue about anything. I believe/believed (perhaps incorrectly) that most of the "elite" Crossfitters brought most of their coveted physiques, and in some cases strength, to the equation pre-Crossfit, and so I shared that opinion with poster #2. I think this offended Glassman, which was not my intention, and so I admitted that I was perhaps incorrect in that assumption, and asked him about who has gone from weak to super-strong, or spindly to super-buff using only Crossfit.

As far as the Crossfit women, they were mentioned as others that have very impressive performances/physiques. I am fairly certain that is not all due to Crossfit (ie, Eva was an Olympian). As for their current or past use of hormones and the like, I don't really judge that at all, but it would not surprise me. I don't see how it matters as the point of what I am talking about is peoples pre-Crossfit activity.

The reason I only listed 2 comments was because they were right above my post and I didn't feel like going back any further. You know those are not the only two instances of defensiveness.

Hope that makes my point more clear. Oh, sorry about my email, but I really don't want to be emailed or end up on spam-bots.

Thanks.

SP - 75
BS - 125
DL - 190

CFTotal - 390

Fatima

Back Squat-285
Shoulder Press-135
Deadlift-345
Crossfit Total-765

Bodyweight = 63kg (138lbs)

Back Squat 127.5kg (281lbs)
Shoulder Press 57.5kg (127lbs)
Deadlift 140kg (308lbs)

Crossfit Total = 325kg (716lbs)
last time total = 295kg (650lbs)

I have been following crossfit for 3 years, in the last month I've added 30kg (66lbs) to my crossfit total score. The only training I do is crossfit. But of course this program does not add significant strength!!

33/240
squat-335
press-155
dl-395
=895
slowly improving.I'd like to lose about 25# also.

#161 Monroe: good call on the Health Lift.

From now on I am going to employ the proper spelling. Helps to get in the right frame of mind.

Proper mental hygiene is always a good idea. Thanks!

32M 5'9" 182
Squat 225
OHpress 125
Deadlift 225
CFT 575
New PR +90

Bodyweight 175lbs

Squat: 245
Press: 145
Deadlift: 355
Crossfit Total: 745

No improvement since last month, kinda disappointing.

Will do the CFT tomorrow; too soon after Linda to make my back interested in deads so soon, so some TSC prep.

TSC pullups, alternated with swings

12 pullups
50 swings, 35# kb
12 pullups
40 swings, 44# kb
10 pullups
30 swings, 53# kb
8 pullups

5 min snatch test, 35# kb
88 snatches

35# jerks
13/13
11/11
9/9
7/7
5/5
3/3
1/1

BW=150. Back really tweaky today. Didn't push myself on the DLs.

BS- 240
SP- 140
DL- 245

Total= 645

-D.

#166

Mark,

Nice lifts, but not exactly significant strength gains for an athlete spanning 3 years of S&C.

What were they pre-Crossfit?

26 M 160 lbs

Squat (hamstrings to calves) 295 lbs (PR)
Shoulder Press 155 lbs (Tie PR)
Deadlift 335 (PR & 2xBW!)

Total: 785 (PR)

I felt great today, very strong. Also ran into a fellow Crossfit'er at the gym. Paul "peejay2". Very cool guy and strong as an ox. It's really cool to see other people doing this.

OK, so has everyone calmed down!

38 YO/F

squat=155
press=55
dl=145

cft=355
first time ever going for cft! thougth I'd be in the never trained, not the intermediate.....tell me this doesn't work!

Squat:255
Press:130
Deadlift:345 PR
Total: 730

Marshall,
Maybe You should switch to Kool Aid.

Ronnie

Coach,

Thanks for your response.

I don't really care about the point of the video but rather the picture you chose. You chose a similar picture for the Thrusters a few days back and I had the same beef with that...improper form. There is a reason why proper form is promoted and while you may get injured while training, though I don't agree with you about the inevitability of injuries.

If proper form is a priority then you should have the discipline to communicate consistantly what good form looks like.

The crossfit guru I was referring to left Crossfit back in November and was someone intimately involved with your organization for several years.

Debate is good and healthy for an organization, when it doesn't make personal attacks.
I suggest Marshall refer to the 13/30/2006 comments section and see the ypes of gaind crossfitters had over the 2006 year. http://www.crossfit.com/cgi-bin/moveabletype/mt-comments.cgi?entry_id=1605

M,32y/o,200
CF Total
BS-405,PR
SP-165,
DL-465
Total=1035

M/26/180
CFWUx3
CF Total:
Squat: 325
Shoulder Press: 160
Deadlift: 365
Total: 850

47/M/5'8.5"/154

Prev. Squat 245/SP 110/DL 265

Still too fried from "Linda" ystd. Took my rest day today. Will either get this tomorrow, Tuesday after my regular Monday off day, or may miss on this cycle.

My first CFT

I don't jump into the written WODs too much anymore, probably only about 1-2 every 1-3 weeks. I also rarely have access to barbells, so first time to try this one.

All weight is in lbs.
BWT: 172
BS: 275 (felt weak, but still a 10lb PR from a few weeks ago)
SP: 140 (20lb PR, thanks to recent heavy kettlebell lifting)
DL: 330 (Holy crap. A whopping 50lb PR from 3 weeks ago with lots of rest in between. Felt amazing)

Total: 745
Weight class for CFT: 181
Rank: Intermediate

Cool.

Male / 48 yo / 176 lbs / 5'10"

Squat: 245 lbs PR
Press: 115 lbs
Deadlift: 325 lbs PR

CrossFit Total: 685 (+40 from 070120)

Never tried this before, either:

BS: 185 (probably could have done more but I was surprised how heavy it was on the way back up)
SP: 95 (very close to max)
DL: 245 (PR, but felt like I could have handled a little more)
Total 525.

Yeah, without a doubt, the elite CF women are on "hormones"--but they're the good kind, those produced by funtional, varied, intense workouts and very disciplined nutrition. That would be the point.

Obviously, Eva has significant genetic talent. However, pre-CF, she did not look like she does now, nor did she perform as well at anything but skiing. Her natural talent is not what allows her to do consecutive muscle-ups and snatch more than bodyweight at age 42. That's CF work & personal discipline. Nicole and Annie were head-turners pre-CF, but not impressive athletes in the way they are now. The CF-generated transformation in performance, appearance, and body composition have been notable.

FWIW, note that Greg Glassman doesn't regularly refer to these athletes as "his" girls, which would indeed be a little creepy, but as "our" girls, part of the CF family.

Took off today. Body still needs to rest and this wouldn't have done anything for me today.

CFWUx3
BS-WU 45x5, 65x3, 85x2, 115x2, 120x1
*135* (PR)
DL-WU 95x5, 135x3, 165x1
*165* (-20)
SP WU45x5, 65x3
*75*
CFT: 375 (-5)

Better form on DL but need to get the wt back up.
Ran 45 mins of 3 min intervals after. Nice day for a run.
I love all the videos that have been posted recently.

Erin

Really sore from Linda and jiujitsu, think I need an extra day off. The score would have dropped dramatically today.

did the tabata squat/mu test:20/14=280

Thank you Coach for everything!

41M/200

BS - 275
SP - 145
DL - 325

CFT - 745

Brawny,

Thanks - cool link. I hadn't seen that before.

46M/162---CFx18months

BS-235
SP-115
DL-275

CFT- 625

BS 275
SP 175
DL 365

BP 225 (3rd rep 275 failed)
10 pullups

Would really like to have done the CFT today but had to pass. Saturdays I do O-lifting now so after 1 and 1/2 hours today my total would not have been representative. Did finish O-lifting with 4 rep back squat (ass to ankles) starting at 110kg and finished at 150kg.

M/49/195#

BS - 235#
SP - 135#
DL - 300#

CFT - 670#

Last time: 225/135/275 = 635#

Paula, 27 yo/f, 5'2", 117

Squat: 125
SP: 75 (w/slight assist)
DL: 150

Travis, 26 yo/m, 5'9, 165

Squat: 295 (PR-almost 300!!)
SP: 135 (30 lbs less than PR...hmmm)
DL: 385 (PR-creeping closer to 400!)

Male 41 178#

1 Squat 275, 295, 300
1 Press 145, 165, 170
1 Dead lift 245, 275, 300

Total 770
Last CFT 715

Cheers!

45M/145
31km cycle for WU
CFWU
BS - 195 (+10)
SP - 120 (+10)
DL - 245 (+10)

CFT - 560 (+30 over last one!)

169
SP-145, DL-355
Took the DL easy because of Linda.

Age 51/BW240#
Cross Fit Total (still feeling the effects of "LINDA" Squats 275/Press 120/Deadlift 300 = 695#

out of town with no weights. ran 4 miles instead.

BW: 170 Age: 27

Squat: 315lbs (PR)
Press: 190lbs (PR)
Deadlift: 405lbs (PR)

Total: 910 (20 pts better than last time)

bw 195

squat 235, press 140, dl 305
total 680

Back squat - 385 lb
Shldr press - 170 lb
DL - 405
CFT = 960.
Last CFT = 955. I just looked this up and am surprised because I was unhappy with today's result. Conditions were less than ideal - base gym was closing and so "rest" time b/w reps of shldr press were spent warming up on DL's. And no chance to really ease up to big numbers. I believe I could have made 390 on BS (I failed about halfway up) and made 410 on DL, but time expired after I failed on 415.

Note - some early posters did push press - better look at the CFT article Rip posted again. It calls for a fairly strict shldr press. Makes a HUGE difference.

Marshall: I don't know if I'm typical, but I came to CF as a Marine - wide range of pre-CF athletic endeavors, including ju-jitsu and "typical" bodybuilding type stuff - but very inconsistent. Did one 12 week Body For life thing and had very nice "esthetic" results, but strength gains? nada. When I began CF in Nov 2005, after two months, I wondered what was in MY Wheaties. The results and gains were freakish.

Examples - my DL went from about 175 max to where it is now, about 410 (in 16 months). I have had 1 month to 3 months of inconsistency. My pre CF Back Sqt - not even sure. Certainly not more than 225 and I would bet that in terms of depth it would not come close to my current 385. Fran went from "DNF" when I first tried it and injured myself, to 15 mins, to 5:10 (most recent). With some coaching from Mr. Burgener, I can clean 115kg, jerk 105kg, and snatch 85kg (if I knew what I was doing, I could probably snatch more, but I'm still a novice.)

Marshall, some other things bothered me, so i decided to post this.

As a matter of manners and logic, you have certainly toned down your initial rhetoric, but you have this annoying habit of stating something rather vague and insulting, being called on the carpet, and then backing away from your comments. In the legal field, we call this "being a weasel." To quote you , "LOL"

Your first post, startes like this:

#2 ..."or did he get that physique just from crossfit?"

LOL.

I doubt anyone in Glassman's "stable" didn't bring most of what they have to the table already. In fact, if you've seen "his girls", as he so obnoxiously calls them, it makes you wonder what's been added to their Wheaties - they're more jacked than most of the guys doing this.

You also added this about "the girls":
And yeah, I think calling them "your girls" is pretty arrogant, as well as demeaning, just my opinion though. Also, most women do not achieve that level of development naturally - take that as a compliment if you wish.

When called out about it, you responded with this:
Greg -
"I think Crossfit is far more than a weightloss program. I'm a fan of many of the workouts. Nice try." What does 'nice try' mean? You questioned whether anyone could add "any significant amounts of muscle and/or strength since starting CF."

When called out on the implication that "the girls" were using steroids, you weaseled with this -
3) My comments about the impressive physiques of the women had to do with how they stand out in relation to most other women (particulary in body composition) as well as just in comparison to the muscle mass of the Crosfitting men. Also steroid use and size are not directly related, and your assumptions about my experiences with steroids would be incorrect.

Your comments were not about "impressive physiques" - they were insults, plain and simple. You called the girls "more jacked" than most guys. Where I come from, a guy who insults women has a name - I can't type it here - Lynne would not be happy. But you're a weasel. Lest I be guilty of what you have done, let me offer you the opportunity to demand satisfaction, if you like. I can be contacted at my email below or through the school I train at - www.bushidojujitsuacademy.com

You added this:

I never insulted the intelligence of the Crossfit community, I merely commented on the disregard for science, logic and reason as evidenced by the comments of the majority of the rest day crowd and as well by the black box theory, if I am understanding it correctly.

If you admit that you might not understand the Black Box theory correctly, why would you, being the man of science, logic, and reason that you are, feel free to make a judgment value about it? And what does the 'rest day crowd' have to do with anything? You have never answered any of Jeff Glassman's points from a week ago and I doubt your "science" stacks up to his. But again, you know better than anyone here.

Which brings me to my close - if you know better than everybody else, then I have an idea - why don't you start www.marshallknowsall.com and you can show the world how much you know and the results will be staggering. Clearly, you know more about "science, logic, and reason" than everyone else and, evidently, fitness. You can gin up your own "Wheaties" mix.

I appreciate honest criticism of CF and I think the program and its founders do, as well. The operative word there is "honest". Yours is not - it's slander, innuendo, and then backpedal.

Saran out.

1 x 335 Back Squat
1 x 165 Press
1 x 365 Deadline

getting stronger

This is my second week in cross fit. My first post.
Male, age 51 next week.
Body weight:205
I worked up to these numbers.
Deadlift:205
Squat:185
Press: 100
Plus the crossfit warm up. Next time it'll
be better.

first cf total

sq: 255
pr: 105
dl: 300

total: 660

21/m/155#

Back Squat = 320#
Press = 130#
Deadlift = 365#

CF TOTAL = 815#

Also did "Cindy" = 25 rounds(pr)

bw: 205, m/40 yo

various warm up activities and light lifts of the three exercises. workout at home with an old, standard plate weight set, no rack set up at the moment so for squats and shoulder press I usually power clean.

DL: 1x225 - previous 1rm was 235 (this is up from 170 before getting more serious with WODs 4 weeks ago)

SP: 1x120 - I feel that if I took the weight from a rack I could do about 140. this is a new PR for me and a new PR for power clean

BS: 10x120 - I just did 10 but felt that I could have done 5 to 10 more. Again, due to no rack, I have to clean, press and then place the barbell behind my head, only can manage 120 at the moment. I feel that I could probably do close to my DL weight if I worked from a power rack.

Surprised that my shoulder press is where it is while my DL is so lacking.

Nice, quick wo. Felt the GH release after the deadlift, haha.

22y/o 220lbs

Squat: 365
Press: 235
DL: 405

Total: 1005 Looking to break 1300 by June

Nice, quick wo. Felt the GH release after the deadlift, haha.

22y/o 220lbs

Squat: 365
Press: 235
DL: 405

Total: 1005 Looking to break 1300 by June

BW : 70kg

Squat : 85 kg (+0)
Press : 35 kg (-5)
Deadl :105 kg (+5)

CFT :225 kg (+0)

Tried 87.5kg squat but had to bail at the bottom (leaving weights on the rails of the squat rack at mid thigh height) . A fitness instructor nearby was acting worried, but I was happy since after this I will not be afraid lifting heavy and not know how to bail.

Also 5 sets of 5x30kg Press, since that is my weakness.

lil pipe-
bs-305
dl-335
press-160
800 total

Marshall (173)

I think a 30kg/66lbs CFT improvement in one month of Crossfit training is significant. The point is that even 3 years into crossfit training gains are being made with no training other than crossfit.

If you want demonstration of the improvement over the full three years the changes would be far more dramatic. Back Squat improvement would be in the region of 300%, Shoulder Press over 200% and Deadlift around 250%.

Done last night, after Linda the day before...

160 l