February 17, 2007

Saturday 070217

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 070120.

AmundsonTabSqMUFitTest-th.jpg

Enlarge image

Greg Amundson, Tabata squat-Muscle-up fitness test - video [wmv] [mov]

Posted by lauren at February 17, 2007 6:10 PM
Comments

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 ...

Comment #1 - Posted by: bingo at February 16, 2007 6:27 PM

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?

Comment #2 - Posted by: wayne at February 16, 2007 6:30 PM

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?

Comment #3 - Posted by: Andy Petranek at February 16, 2007 6:54 PM

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

Comment #4 - Posted by: SSG LeClair at February 16, 2007 6:56 PM

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)

Comment #5 - Posted by: bingo at February 16, 2007 7:08 PM

Amazing video.

Comment #6 - Posted by: Aaronwilson at February 16, 2007 7:08 PM

I figured out my problem...

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

ha

Comment #7 - Posted by: Greg at February 16, 2007 7:12 PM

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.

Comment #8 - Posted by: Coach V at February 16, 2007 7:18 PM

awesome video! great job!

Comment #9 - Posted by: nadia shatila at February 16, 2007 7:39 PM

Superman should be afraid. Very afraid.

Comment #10 - Posted by: Chris at February 16, 2007 7:42 PM

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.

Comment #11 - Posted by: Mark Nishimura at February 16, 2007 7:55 PM

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!

Comment #12 - Posted by: Jerry Hill at February 16, 2007 8:11 PM

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.

Comment #13 - Posted by: Eric Cimrhanzel '07 at February 16, 2007 8:19 PM

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!!!!

Comment #14 - Posted by: John at February 16, 2007 8:35 PM

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.

Comment #15 - Posted by: John Seiler at February 16, 2007 9:36 PM

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

Comment #16 - Posted by: wayne at February 16, 2007 9:37 PM

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

Nice work!

Comment #17 - Posted by: gaucoin at February 16, 2007 9:39 PM

Way to go, Greg A! You rock.

Comment #18 - Posted by: rob miller HQ at February 16, 2007 10:08 PM

Bingo- The seed has been planted.

Comment #19 - Posted by: DJ at February 16, 2007 10:35 PM

Greg... A humble animal! Impressive brother.

Comment #20 - Posted by: DJ at February 16, 2007 10:45 PM

I ment a PT Animal!

Comment #21 - Posted by: DJ at February 16, 2007 10:52 PM

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 #22 - Posted by: Daryl N at February 16, 2007 11:29 PM

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.

Comment #23 - Posted by: Jack at February 17, 2007 12:36 AM

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???

Comment #24 - Posted by: bag at February 17, 2007 1:14 AM

#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.

Comment #25 - Posted by: Andy Shirley at February 17, 2007 1:29 AM

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...

Comment #26 - Posted by: James Montana at February 17, 2007 1:30 AM

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

Comment #27 - Posted by: Nate at February 17, 2007 2:23 AM

#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

Comment #28 - Posted by: jsipko at February 17, 2007 2:49 AM

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.

Comment #29 - Posted by: Richard at February 17, 2007 3:02 AM

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.

Comment #30 - Posted by: Matt M. at February 17, 2007 3:16 AM

#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.

Comment #31 - Posted by: mrader at February 17, 2007 4:45 AM

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.

Comment #32 - Posted by: gaucoin at February 17, 2007 4:56 AM

Agree with the last 2 posts. Well said.

Comment #33 - Posted by: Dan Clapper at February 17, 2007 5:26 AM

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.

Comment #34 - Posted by: CT at February 17, 2007 5:27 AM

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

Comment #35 - Posted by: Hobie at February 17, 2007 5:31 AM

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!

Comment #36 - Posted by: Travis J at February 17, 2007 5:42 AM

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...

Comment #37 - Posted by: Fat Mike at February 17, 2007 5:43 AM

#32 gaucoin- you said it best.

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

Kate

Comment #38 - Posted by: jknl at February 17, 2007 5:59 AM

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

Comment #39 - Posted by: nick at February 17, 2007 6:18 AM

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"

Comment #40 - Posted by: Al at February 17, 2007 6:33 AM

Whoops almost forgot CFT 710

Comment #41 - Posted by: Al at February 17, 2007 6:35 AM

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.

Comment #42 - Posted by: mikeOH at February 17, 2007 6:38 AM

#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.

Comment #43 - Posted by: Richard at February 17, 2007 6:47 AM

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.

Comment #44 - Posted by: Benton at February 17, 2007 6:47 AM

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 #45 - Posted by: monkeyboy at February 17, 2007 6:49 AM

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.

Comment #46 - Posted by: penty at February 17, 2007 7:08 AM

Monkeyboy

lbs please

Comment #47 - Posted by: Anthony from Ottawa at February 17, 2007 7:12 AM

Nicole :
BS 180
SP 75
DL 205
Total:460

Comment #48 - Posted by: Jeremy and Nicole at February 17, 2007 7:17 AM

Bdwt 165

Back Squat = 285 (PR)

Shoulder Press = 165 (PR)

Deadlift = 335

Crossfit Total = 785

up 30# from last attempt.

Comment #49 - Posted by: Jeff at February 17, 2007 7:24 AM

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

Comment #50 - Posted by: Kevin Rogers at February 17, 2007 7:24 AM

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

Comment #51 - Posted by: Robin B at February 17, 2007 7:39 AM

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)

Comment #52 - Posted by: DW at February 17, 2007 7:39 AM

BWT = 125

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

Comment #53 - Posted by: Maggie at February 17, 2007 7:42 AM

Sorry Anthony!

Raised in the metric UK, no going back now!

;)

Comment #54 - Posted by: monkeyboy at February 17, 2007 7:42 AM

43/201

370#
160#
345#

total 875#

Comment #55 - Posted by: dwf saintsfan at February 17, 2007 7:46 AM

#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.

Comment #56 - Posted by: Marshall at February 17, 2007 8:15 AM

Are we seeing a kinder, gentler Coach??

Comment #57 - Posted by: Maximus at February 17, 2007 8:19 AM

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.

Comment #58 - Posted by: Coach at February 17, 2007 8:20 AM

40yom/71"/207

First Time CFT:

BS - 235
SP - 110
DL - 265

Total 610

Comment #59 - Posted by: LOO 3 at February 17, 2007 8:20 AM

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

Comment #60 - Posted by: van at February 17, 2007 8:21 AM

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.

Comment #61 - Posted by: Marshall at February 17, 2007 8:24 AM

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

Tariq

Comment #62 - Posted by: TK at February 17, 2007 8:27 AM

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

Tariq

Comment #63 - Posted by: TK at February 17, 2007 8:27 AM

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

Comment #64 - Posted by: HarryHogg at February 17, 2007 8:55 AM

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

Comment #65 - Posted by: TK at February 17, 2007 9:05 AM

Hey-

CFT 1005 [previous 955]

BS 345lbs
PP 215
DL 445

Age 47, BW 195

No belts, no wraps, no straps.

-K

Comment #66 - Posted by: Kevin Rogers at February 17, 2007 9:06 AM

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.

Comment #67 - Posted by: johnnylove at February 17, 2007 9:16 AM

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

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

Comment #68 - Posted by: James N at February 17, 2007 9:23 AM

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.

Comment #69 - Posted by: nickB at February 17, 2007 9:29 AM

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

Comment #70 - Posted by: J at February 17, 2007 9:46 AM

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!

Comment #71 - Posted by: R.Fielder at February 17, 2007 9:52 AM

Done last Saturday.

205 BS
145 SP
285 DL
635 Total

Also 1MR 195 Bench Press
18 Pull-ups

Comment #72 - Posted by: Pierce at February 17, 2007 9:56 AM

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

Comment #73 - Posted by: Jack at February 17, 2007 9:59 AM

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

Comment #74 - Posted by: Mike Theesfeld at February 17, 2007 10:00 AM

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.

Comment #75 - Posted by: Kim at February 17, 2007 10:05 AM

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!

Comment #76 - Posted by: Bill Cattley at February 17, 2007 10:15 AM

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

Comment #77 - Posted by: MichaelJohn654 at February 17, 2007 10:17 AM

#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.

Comment #78 - Posted by: Craiger at February 17, 2007 10:24 AM

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!

Comment #79 - Posted by: Coach at February 17, 2007 10:29 AM

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.

Comment #80 - Posted by: Coach at February 17, 2007 10:49 AM

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.

Comment #81 - Posted by: Marshall at February 17, 2007 11:12 AM

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

Comment #82 - Posted by: neilfit at February 17, 2007 11:14 AM

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

Comment #83 - Posted by: neilfit at February 17, 2007 11:21 AM

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

Comment #84 - Posted by: Sesoku at February 17, 2007 11:22 AM

bw 182
sq - 255
pr - 155
dl - 295

tot - 705

Comment #85 - Posted by: Hobie at February 17, 2007 11:28 AM

BS 135
SP 65
DL 225
Total 425

Comment #86 - Posted by: JENNY O. at February 17, 2007 11:32 AM

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]


:)

Comment #87 - Posted by: matt at February 17, 2007 11:35 AM

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!

Comment #88 - Posted by: Ludger at February 17, 2007 11:41 AM

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

Comment #89 - Posted by: DaveC at February 17, 2007 11:41 AM

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!!

Comment #90 - Posted by: wilson at February 17, 2007 11:49 AM

Mark

Squat- 215
Press - 105
Dead lift 275

CFT - 595

Comment #91 - Posted by: Theresa & Mark at February 17, 2007 11:52 AM

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

Comment #92 - Posted by: john wopat at February 17, 2007 11:56 AM

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

Comment #93 - Posted by: Tom J at February 17, 2007 11:56 AM

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

Comment #94 - Posted by: john wopat at February 17, 2007 11:57 AM

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

Comment #95 - Posted by: john wopat at February 17, 2007 11:57 AM

28m/170

squat: 350
press: 185
dead: 440

total: 975

Comment #96 - Posted by: dmarsh at February 17, 2007 11:58 AM

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

Comment #97 - Posted by: Steve N. at February 17, 2007 12:09 PM

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)

Comment #98 - Posted by: Matt M at February 17, 2007 12:10 PM

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.

Comment #99 - Posted by: JP22 at February 17, 2007 12:11 PM

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

Comment #100 - Posted by: Richard Campbell at February 17, 2007 12:14 PM

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

Comment #101 - Posted by: Foz at February 17, 2007 12:16 PM

18yrs:185lbs:6'

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

Comment #102 - Posted by: tmatheson at February 17, 2007 12:18 PM

18yoM/75 kg

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

total - 250 kg

400m run - 1:30

Comment #103 - Posted by: Todd68 at February 17, 2007 12:20 PM

#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.

Comment #104 - Posted by: Marshall at February 17, 2007 12:21 PM

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

Comment #105 - Posted by: FireCap at February 17, 2007 12:22 PM

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.

Comment #106 - Posted by: edevine at February 17, 2007 12:26 PM

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.

Comment #107 - Posted by: Martin at February 17, 2007 12:31 PM

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!).

Comment #108 - Posted by: Kelly Moore at February 17, 2007 12:48 PM

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?

Comment #109 - Posted by: Coach at February 17, 2007 1:04 PM

35yom175

275 squat
155 press
345 deadlift
775 total

Comment #110 - Posted by: Delaney at February 17, 2007 1:07 PM

26 year old male, bw 173#

Squat: 300
Press: 145
DL: 425

Comment #111 - Posted by: DS at February 17, 2007 1:08 PM

Age 34
BW 145#

Back Squat: 200#
Press 140#
Deadlift 315#

Total = 655

Comment #112 - Posted by: Shawn B. at February 17, 2007 1:14 PM

39/195

s-250
d-340
p-150

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

Comment #113 - Posted by: Fred at February 17, 2007 1:19 PM

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

Comment #114 - Posted by: Denise at February 17, 2007 1:20 PM

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

Per video 20 x 10 = 200 (first time)

Comment #115 - Posted by: dan colson at February 17, 2007 1:20 PM

M / 37 / 185

Squat - 305
Press - 140
Dead Lift 330

Total - 775

All Personal Records....

Comment #116 - Posted by: JT's Daddy at February 17, 2007 1:21 PM

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

Comment #117 - Posted by: Mariah at February 17, 2007 1:22 PM

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

Comment #118 - Posted by: Patrick at February 17, 2007 1:39 PM

Total: 394

119,70,205

Comment #119 - Posted by: OPT Mommy at February 17, 2007 1:40 PM

BS 275
SP 145
DL 325
CFT 745
BW 165

Comment #120 - Posted by: Mel Jenkins at February 17, 2007 1:40 PM

BW 150

BS 225
SP 115
DL 225

CFT=565

Comment #121 - Posted by: bag at February 17, 2007 1:42 PM

904 total

bwt-165

(319 BS, 148 SP, 437 DL)

SP needs work, no improvement yet since first CFT.

Comment #122 - Posted by: OPT at February 17, 2007 1:44 PM

squat 210
dead 275
press 110

Comment #123 - Posted by: Tuber at February 17, 2007 1:45 PM

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.

Comment #124 - Posted by: William Walshe at February 17, 2007 1:55 PM

bw - 181

SQ - 335
PR - 160
DL - 335

CFT = 830 (pr)

Comment #125 - Posted by: jpf at February 17, 2007 1:57 PM

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!

Comment #126 - Posted by: scott bick at February 17, 2007 2:02 PM

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

Comment #127 - Posted by: Mary Ann at February 17, 2007 2:04 PM

657.5 235-127.5-295

Comment #128 - Posted by: ccraft at February 17, 2007 2:05 PM

age 38
bwt 220

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

CFT=735 up by 10

Comment #129 - Posted by: ut steve at February 17, 2007 2:05 PM

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!

Comment #130 - Posted by: rpo at February 17, 2007 2:09 PM

39, 200

Squat 345
Shoulder Press 185
DL 410

Total 940

Comment #131 - Posted by: juan epstein at February 17, 2007 2:12 PM

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

Comment #132 - Posted by: Trevor S at February 17, 2007 2:13 PM

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

Squat - 345
Press - 155
Dead Lift - 325

Total - 825

Comment #133 - Posted by: Matty B at February 17, 2007 2:26 PM

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

Comment #134 - Posted by: treelizard at February 17, 2007 2:34 PM

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

Comment #135 - Posted by: Denise at February 17, 2007 2:35 PM

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

Comment #136 - Posted by: treelizard at February 17, 2007 2:42 PM

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

Comment #137 - Posted by: brent colson at February 17, 2007 2:42 PM

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

Comment #138 - Posted by: Dave Werner at February 17, 2007 2:45 PM

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

Comment #139 - Posted by: peejay 2 at February 17, 2007 2:51 PM

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

Comment #140 - Posted by: Ronnieb at February 17, 2007 2:55 PM

Coach-

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

-Kevin

Comment #141 - Posted by: Kevin Rogers at February 17, 2007 2:56 PM

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?

Comment #142 - Posted by: suavdady at February 17, 2007 2:57 PM

First time doing Total Crossfit

BW: 160
Age: 20

Back Squat: 205
Shoulder Press: 85
Deadlift: 225

Total: 515

Comment #143 - Posted by: DJ A at February 17, 2007 3:00 PM

taking today off....

previous time (070120) was:
bw 165

squat: 295
press: 135
dead: 475

total: 905

Comment #144 - Posted by: paulw at February 17, 2007 3:04 PM

Tim:

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

Comment #145 - Posted by: Tim T at February 17, 2007 3:07 PM

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

Comment #146 - Posted by: Travis J at February 17, 2007 3:08 PM

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!

Comment #147 - Posted by: DJ at February 17, 2007 3:21 PM

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. :-)

Comment #148 - Posted by: Marshall at February 17, 2007 3:29 PM


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.

Comment #149 - Posted by: Greg at February 17, 2007 3:37 PM

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

Comment #150 - Posted by: Norma at February 17, 2007 3:38 PM

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)

Comment #151 - Posted by: Chris at February 17, 2007 3:47 PM

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...

Comment #152 - Posted by: gaucoin13 at February 17, 2007 3:50 PM

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)

Comment #153 - Posted by: Nolan at February 17, 2007 3:54 PM

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

Comment #154 - Posted by: rob miller HQ at February 17, 2007 4:04 PM

39/195#

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

Comment #155 - Posted by: DA at February 17, 2007 4:05 PM

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".

Comment #156 - Posted by: Laurar at February 17, 2007 4:10 PM

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.

Comment #157 - Posted by: MikeC at February 17, 2007 4:17 PM

#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.

Comment #158 - Posted by: dan colson at February 17, 2007 4:19 PM

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

Comment #159 - Posted by: Michael Mc at February 17, 2007 4:31 PM

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.

Comment #160 - Posted by: Justin McCorkle at February 17, 2007 4:36 PM

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.

Comment #161 - Posted by: monroe at February 17, 2007 4:47 PM

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

Comment #162 - Posted by: David at February 17, 2007 4:49 PM

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.

Comment #163 - Posted by: Marshall at February 17, 2007 4:53 PM

SP - 75
BS - 125
DL - 190

CFTotal - 390

Fatima

Comment #164 - Posted by: Fatima at February 17, 2007 4:53 PM

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

Comment #165 - Posted by: JW at February 17, 2007 4:57 PM

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!!

Comment #166 - Posted by: markb at February 17, 2007 5:00 PM

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

Comment #167 - Posted by: wayne at February 17, 2007 5:02 PM

#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!

Comment #168 - Posted by: Tim T at February 17, 2007 5:16 PM

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

Comment #169 - Posted by: Brawny at February 17, 2007 5:17 PM

Bodyweight 175lbs

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

No improvement since last month, kinda disappointing.

Comment #170 - Posted by: dammit at February 17, 2007 5:17 PM

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

Comment #171 - Posted by: Lynne Pitts at February 17, 2007 5:19 PM

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

BS- 240
SP- 140
DL- 245

Total= 645

-D.

Comment #172 - Posted by: Dan Silver at February 17, 2007 5:20 PM

#166

Mark,

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

What were they pre-Crossfit?

Comment #173 - Posted by: Marshall at February 17, 2007 5:20 PM

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.

Comment #174 - Posted by: Patrick at February 17, 2007 5:23 PM

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!

Comment #175 - Posted by: Jill at February 17, 2007 5:30 PM

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

Comment #176 - Posted by: Jay M at February 17, 2007 5:31 PM

Marshall,
Maybe You should switch to Kool Aid.

Ronnie

Comment #177 - Posted by: Ronnieb at February 17, 2007 5:37 PM

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.

Comment #178 - Posted by: Richard at February 17, 2007 5:42 PM

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

Comment #179 - Posted by: Brawny at February 17, 2007 5:47 PM

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

Comment #180 - Posted by: Tron at February 17, 2007 5:48 PM

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

Comment #181 - Posted by: Tom N. at February 17, 2007 5:50 PM

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.

Comment #182 - Posted by: bingo at February 17, 2007 6:08 PM

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.

Comment #183 - Posted by: Eric Cimrhanzel '07 at February 17, 2007 6:09 PM

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

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

CrossFit Total: 685 (+40 from 070120)

Comment #184 - Posted by: Louis Herrera Jr at February 17, 2007 6:13 PM

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.

Comment #185 - Posted by: rfs at February 17, 2007 6:15 PM

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.

Comment #186 - Posted by: Carrie at February 17, 2007 6:16 PM

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

Comment #187 - Posted by: Speal at February 17, 2007 6:17 PM

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

Comment #188 - Posted by: in8girl at February 17, 2007 6:18 PM

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

Comment #189 - Posted by: a noble at February 17, 2007 6:27 PM

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

Thank you Coach for everything!

Comment #190 - Posted by: Sue Ady at February 17, 2007 6:31 PM

41M/200

BS - 275
SP - 145
DL - 325

CFT - 745

Comment #191 - Posted by: Larry E. at February 17, 2007 6:42 PM

Brawny,

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

Comment #192 - Posted by: Marshall at February 17, 2007 6:49 PM

46M/162---CFx18months

BS-235
SP-115
DL-275

CFT- 625

Comment #193 - Posted by: Doc at February 17, 2007 6:54 PM

BS 275
SP 175
DL 365

BP 225 (3rd rep 275 failed)
10 pullups

Comment #194 - Posted by: Timmy T at February 17, 2007 6:55 PM

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.

Comment #195 - Posted by: AFT at February 17, 2007 6:58 PM

M/49/195#

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

CFT - 670#

Last time: 225/135/275 = 635#

Comment #196 - Posted by: jeftyg at February 17, 2007 7:00 PM

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!)

Comment #197 - Posted by: Paula and Travis at February 17, 2007 7:01 PM

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!

Comment #198 - Posted by: spk at February 17, 2007 7:09 PM

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

CFT - 560 (+30 over last one!)

Comment #199 - Posted by: jon h at February 17, 2007 7:42 PM

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

Comment #200 - Posted by: Matt H at February 17, 2007 8:21 PM

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

Comment #201 - Posted by: stan k at February 17, 2007 8:30 PM

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

Comment #202 - Posted by: MSR at February 17, 2007 8:30 PM

BW: 170 Age: 27

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

Total: 910 (20 pts better than last time)

Comment #203 - Posted by: Brian (Tokyo) at February 17, 2007 9:37 PM

bw 195

squat 235, press 140, dl 305
total 680

Comment #204 - Posted by: LMD_matt at February 17, 2007 10:07 PM

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.)

Comment #205 - Posted by: Dale Saran at February 17, 2007 10:14 PM

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.

Comment #206 - Posted by: Dale Saran at February 17, 2007 10:19 PM

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

getting stronger

Comment #207 - Posted by: Mike G at February 17, 2007 10:48 PM

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.

Comment #208 - Posted by: Mark Butcher at February 17, 2007 11:04 PM

first cf total

sq: 255
pr: 105
dl: 300

total: 660

Comment #209 - Posted by: domer at February 17, 2007 11:25 PM

21/m/155#

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

CF TOTAL = 815#

Also did "Cindy" = 25 rounds(pr)

Comment #210 - Posted by: Travis H at February 17, 2007 11:44 PM

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.

Comment #211 - Posted by: ETL at February 18, 2007 12:07 AM

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

Comment #212 - Posted by: JAnavy at February 18, 2007 12:18 AM

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

Comment #213 - Posted by: JAnavy at February 18, 2007 12:18 AM

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.

Comment #214 - Posted by: Tamas at February 18, 2007 2:32 AM

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

Comment #215 - Posted by: PIPER at February 18, 2007 4:13 AM

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%.

Comment #216 - Posted by: markb at February 18, 2007 4:25 AM

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

160 lbs, 34 yom

bs 265
p 145
dl 365

CFT 775
previous 755

Comment #217 - Posted by: Martin Cloutier at February 18, 2007 4:27 AM

43 yoa 200 lbs

as rx'd

squat 315 last 285
press 185 last 155
deadlift 365 last 335

total 865 improved 90 lbs Thanks Crossfit!!!!!!!!!

Comment #218 - Posted by: trtwarrior at February 18, 2007 6:24 AM

95# OHS 75: 29, 21, 17, 8 : 4 rounds

then

CFT: DL-335, SP-125, SQ-315: 795. A little off after the OHS.

Comment #219 - Posted by: Newlin at February 18, 2007 6:43 AM

M/30/200

BS - 295(PR)
SP - 135(PR)
DL - 325(PR)
CFT - 755 (first CFT)

Comment #220 - Posted by: CJOH at February 18, 2007 7:00 AM

back squat 235
shoulder press 120
dead lift 285

total 640

95lbs improvement

Comment #221 - Posted by: dcyn at February 18, 2007 7:11 AM

BS: 265
SP: 145
DL: 325

Total: 735

Comment #222 - Posted by: broot at February 18, 2007 7:33 AM

Correction:

BS 135
SP 75
DL 225

Total 435 (1st CF Total)

Comment #223 - Posted by: JENNY O. 36 F 130# at February 18, 2007 8:02 AM

1st CFT...was shooting for 600+

BS: 225# (PR)
SP: 115# (PR)
DL: 260# (PR)

Total: 600

Comment #224 - Posted by: Tom (M/19/167#/6'1") at February 18, 2007 8:51 AM

BS-265
SP-120
DL-300

Total-685
I am happy with this considering the Linda hangover still putting the hurt on. Last two CFTs- 640 and 605.

Comment #225 - Posted by: jbean at February 18, 2007 8:52 AM

47/165
BS - 275 but didn't go as deep as I should have.
SP - 165/155 failed so I push-pressed.
DL - 265.
WAY not feeling it today. Yuck.

Comment #226 - Posted by: MikeT at February 18, 2007 9:00 AM

755

Comment #227 - Posted by: Moccasin Guy at February 18, 2007 9:52 AM

Crossfit total
Bk squat-400
strict shoulder press-180
Deadlift-409
Total 989

Comment #228 - Posted by: EVQ at February 18, 2007 10:22 AM

1st time

bs 225
sp 135
dl 275

Comment #229 - Posted by: dickie at February 18, 2007 10:30 AM

M/187/5'9/27

Squat (Full ROM)- 415
Deads - 435
Press - 175

TOTAL = 1025

Comment #230 - Posted by: Steve Liberati at February 18, 2007 10:32 AM

cfwux3rds 15reps of ohs,pushups,situps,dips 15sec handstand hold and 5dhpu's

bwt 240 age 31
cft
squat 385 +5 (still concerned with depth)
shoulder press 170 -15 (really weak here for some reason)
deadlift 465 +5
total 1020 (-5)

had a little interruption during deadlift, now off to do the 800 workout since this is a day late.

Comment #231 - Posted by: brian t at February 18, 2007 10:41 AM

Modified CFT:
220lb Front Sq (cleaned from floor)
190lb Press (cleaned from floor)
395lb Deadlift x 2 (ran out of weight)
805lb Total

Comment #232 - Posted by: chris l at February 18, 2007 10:54 AM

todd b

prior PR

SQ - 315
SP - 155
DL - 375

today

SQ - 315 & holding to work on form and heal knee
SP - 165
DL - 405 & holding...same

CFT -

Comment #233 - Posted by: todd at February 18, 2007 11:31 AM

Last time (Jan. 20) bwt=264, total 840.
This time: bwt=259, total 900.
squat 335
ohp 165 (+20 PR)
dl 405 (+20 PR)
Walked to/from gym, 7km. Felt awesome.

Comment #234 - Posted by: Geoff L at February 18, 2007 12:19 PM

Last time: 890
This time: 855

Felt puny after wrestling stall mats all afternoon.

Squat: 285 (-30 but better ROM)
Press: 165 PR!
DL: 405 (-10)

Failed DL at 425 twice. I shouldn't have got greedy!

Comment #235 - Posted by: Brian V at February 18, 2007 12:40 PM

big pipe: bw 185,
squat: 345 (pr)
press: 175 (5 off pr)
DL: 405, failed at 425, been stuck at 405
total: 925, pr by only 5

Comment #236 - Posted by: piper at February 18, 2007 1:37 PM

620 (210, 115, 295) BW = 155

Comment #237 - Posted by: Hari at February 18, 2007 2:07 PM

BEN

29/175
================

Squat 285
Press 160 (pr)
Dead 355 (pr)

Total 800
(previous totals 675 and 765)
=========================
bench 175 x 17 (19pr)
pull ups x 19 (pr)

Comment #238 - Posted by: Ben B. at February 18, 2007 2:19 PM

First time doing this:

23/M/6'0"/165#

BS 225#
SP 105#* (was probably more of a push press)
DL 275#

Total 605

Comment #239 - Posted by: SLO Bryan at February 18, 2007 2:39 PM

BW 70
Squat 110kg
Shoulder Press 55kg
Dead Lift 150kg
CFT=315

Comment #240 - Posted by: Adc (CrossFitSydney) at February 18, 2007 2:40 PM

1.5H yoga earlier, then to gym for wu and efforts:

BW 127

SQ 155 (PR 165)
PR 85 (ties PR)
DL 185 (PR 190)

CFT 425 (PR 440)

I think it would help to have more time to spend warming up for these heavy lifts. I will try to do it next time on a day when I am more fresh, as well (did Linda yesterday and took off 5 min). The DL and press felt good, but failed on any higher. The squat I failed twice at 165, just couldn't hold core tight enough to get it up there. I kept having to tell myself that the intent is to measure the strength that is there, not develop more (necessarily). I need to mentally gear up a bit more, treat it as a meet almost.

Comment #241 - Posted by: Sarah at February 18, 2007 2:59 PM

REPOSTED QUESTION... PLEASE RESPOND!!!

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.

Comment #242 - Posted by: Justin McCorkle at February 18, 2007 3:00 PM

Justin - #242
yes you are going for a 1RM. you have 3 tries to find the 1RM. For me i do a set of 10 reps, then 5, the 2 or 3 set of 3 reps then make my 3 tries. hope that helps

Comment #243 - Posted by: BBH at February 18, 2007 3:09 PM

29/M/6'1" 176#

275# squat
135# shoulder press
380# deadlift

CFT 790#

Comment #244 - Posted by: Jay at February 18, 2007 3:23 PM

M/40/210#
SQ 332# (PR +10)
SP 158# (-5?)
DL 382 (+16)

Total 872# (+21)

Comment #245 - Posted by: Chrispy at February 18, 2007 3:40 PM

41/M/195

Squat: 215, 225 (fail), 225 (PR +10). Theme music on successful attempt: "On My Way to the Cage" by Henry Rollins.

Press: 105, 110, 115 (PR +5).

Deadlift: 265, 275, 285 (fail). Theme music: "Strength to Endure" by the Ramones.

TOTAL = 615 (PR +20 since Dec.)

Comment #246 - Posted by: John Frazer at February 18, 2007 3:45 PM

bs-135, 205, 225, 245, 265 (pr, but not a2a)
op-95, 115, 135, 145f, 140pr
dl-225, 295, 305, 405, 455f, 435
= 810 cft vs
bs = 245 w/ 135x5, 225x1, 245, 265f, 255f
p = 135 w/ 95x5, 115x3, 135, 155f, 145f, 135x1
dl = 405 w/ 135x5, 225x3, 315x1, 405
= 785 on 12/3/06

Comment #247 - Posted by: kevin o at February 18, 2007 3:47 PM

Re. my #246--forgot to mention that CFT was not on completely fresh legs--I also set a 10K run PR yesterday.

10K was 51:09--PR by 6 mins. since early '04 when I started CF. Probably would have been even better if not miserably cold, no warmup before race.

Comment #248 - Posted by: John Frazer at February 18, 2007 3:54 PM

My first post...

29/M/200

SQ - 315
SP - 155
DL - 365

CFT = 853 lbs.

1000 here I come!

Comment #249 - Posted by: AP at February 18, 2007 3:55 PM

Shoulder press = 145x1,155x1,165x1(pr)

Scott = 125#x1 (pr)

Comment #250 - Posted by: Trooper at February 18, 2007 4:03 PM

31/ 183

Squat 315 (pr)
press 175
dl 345 (pr)

total: 835 (pr)

did this wod the next day

Comment #251 - Posted by: Jross at February 18, 2007 4:13 PM

This is my first crossfit total since starting in late Dec. (I skipped the last one) I probably could have run higher with Squat and Press by a few pounds.

Squat
115 x 5
135 x 3
205 x 3 1 good 2 so so.

Press
95 x 3
105 x 2

Deadlift
135 x 5
205 x 3
255 x 2
305 x 1

615 total.

Comment #252 - Posted by: Tmc at February 18, 2007 4:24 PM

CrossFit Total: dl/bs/sp Total

Sean: 140/65/4d 250
Kathleen':130/125/65 375
John: 335/255/95 685

Comment #253 - Posted by: gamb at February 18, 2007 4:26 PM

F/45/~114
Squat: 235 (+)
Press: 105 (+ for this time)
D/L: 270 (+)
Total: 610 (+)

Comment #254 - Posted by: Lynne Pitts at February 18, 2007 4:33 PM

bw 185

(old)new

sq: (295)295
pr: (135)135
dl: (315)335 pr

total: 765 pr

Comment #255 - Posted by: ml at February 18, 2007 4:58 PM

42yom/67"/165

Squat 265(pr)

Press 120

Deadlift 350 (pr)

CFT 735 (pr)

Comment #256 - Posted by: Tracy Ray at February 18, 2007 5:58 PM

CFT...a few days late (Sunday), still sore from Linda (Friday)...

Matt:
DL.315
BS.295
PP.155
Ttl.765

Heather (All PRs)
DL.135
BS.125
PP.75
Ttl.335

Comment #257 - Posted by: Toby at February 18, 2007 6:23 PM

33 / 230#

Tore up my hands doing deadlifts earlier in the week...subbed bench

275 Squat (315 before, but didn't reach parallel. This was better form).
155 press (pr)
265 Bench

Comment #258 - Posted by: vggolfpro at February 18, 2007 6:26 PM

First time doing the Total:

22 yrs/180 lbs

Squat: 275
Press: 130
Dead Lift: 280

Total: 685

Comment #259 - Posted by: Travis G at February 18, 2007 6:43 PM

Squat 185 with excellent form
205 with less then great form. A good goal for next time.

Press 140 with 70lb dumbells. No one around to help spot with bar. Did 115 lb bar easy.

Deadlift 275lbs. New record for me. Could probably do more.

Comment #260 - Posted by: Micah at February 18, 2007 7:32 PM

A good morning at Brand X...

Squat: 295
Press: 165
Dead Lift: 365

Total: 825

This was up #10 due to PR's in squat and press. Dead lifts were off #20.

Comment #261 - Posted by: Steve Toth at February 18, 2007 7:53 PM

870#
SP - 160
BS - 305
DL - 405

S. Toth, thanks again for the "spot" the other day.

Comment #262 - Posted by: steve hb at February 18, 2007 8:05 PM

6 hours of Jui-jitsu seminar with Marcelo Alonso, so don't feel the least bit bad about not doing this one -
every muscle in my body aches

Comment #263 - Posted by: Firefighter Joy Beth M. and Joseph A.M. at February 18, 2007 8:55 PM

Squat - 165
Press - 105
Deadlift - 275 (PB)

Total: 540

Comment #264 - Posted by: Adventure Metal at February 18, 2007 10:01 PM

age 33/bw 220

(old)new all pr
(365)405 bs
(205)225 sp
(365)405 dl shaky
total (935)1035

Comment #265 - Posted by: dan325 at February 19, 2007 2:55 AM

29/185

Squat - 290
S.Press - 135
Deadlift - 355

All personal bests and added 40 lbs to my Total!

Comment #266 - Posted by: joeyrav at February 19, 2007 3:48 AM

220 Squat
135 Shoulder Press
295 Dead Lift

Comment #267 - Posted by: dyagg at February 19, 2007 4:40 AM

32/165

200 squat
125 shoulder press
290 dead lift

all personal bests - added 25 lbs to cft

Comment #268 - Posted by: JNC at February 19, 2007 5:19 AM

Will need to skip this one.
Linda fkdup my back. Going to take about 10 days off from deadlifts.

Comment #269 - Posted by: Bill Stock at February 19, 2007 5:59 AM

sq: 315 lb - tweaked the back
press: 185 lb
dead: 425 lb - from previous 7x1? workout
total: 925 lb

Comment #270 - Posted by: dbones at February 19, 2007 6:59 AM

Did this on Monday morning, not enough sleep and not used to working out in the AM...anyways, enough excuses

First CFT:
BW: 152

BS: 175
SP: 75
DL: 185

CFT: 435

I have some strength work to do.

Comment #271 - Posted by: Nick E. at February 19, 2007 7:30 AM

bw 156 age 30

bs 305
sp 135
dl 332

total 772

Comment #272 - Posted by: Jordache at February 19, 2007 8:42 AM

TSCHANZY 44YOM 170 LBS 5'9"

TIERD AND SORE STILL 3 1/2 HIKE YESTERDAY.

SQUAT 275
PRESS 145
DEADLIFT 365

TOTAL 785 LBS

Comment #273 - Posted by: mtschanz at February 19, 2007 8:46 AM

5'10" 160lbs
squat 285
press 135
deadlift 300

CF total 720 lbs

Comment #274 - Posted by: Grant at February 19, 2007 9:54 AM

Crossfit Total

BS=205
SP=115
DL=295
615

Comment #275 - Posted by: Dan S. at February 19, 2007 10:18 AM

5'11"/36/198

First attempt at CF Total & still sore from 1st week of CF. Didn't kill myself - just wanted to get an idea of where I am starting from.

Squat - 265
Press - 155
DL - 275

CF Total - 695

Comment #276 - Posted by: Chris H at February 19, 2007 10:19 AM

BW: 195

Total: 765 = 245/155/365

Previous: 735 = 235/155/345
Previous: 705 = 225/145/335

Comment #277 - Posted by: ChadC at February 19, 2007 10:23 AM

M, 41 yoa
6', 195
Squat- 295
Shoulder Press- 185
Deadlift- 365

Total= 845

Comment #278 - Posted by: Jim at February 19, 2007 10:55 AM

First time doing the CFT, will surely perform better after some remedial work.

24yom/5'11"/160lbs
BS: 175
SP: 95
DL: 245

Comment #279 - Posted by: Adam Drake at February 19, 2007 11:19 AM

Modified CFWU x 2
6 x pull-up
10 x lunge walk
4 x 45# OHS

"CrossFit Total"

Back squat, 1 rep = 200# (PR, +35 from last CFT)
Shoulder Press, 1 rep = 135# (PR, +5 from last CFT)
Deadlift, 1 rep = 255# (PR, +10 from last CFT)

CrossFit Total = 590# (PR, +50 from last CFT)

Comment #280 - Posted by: Nicholas Burgett at February 19, 2007 11:42 AM

hey all, im relatively new to the crossfit community, but i like what i see so far. my first crossfit total went:

bw: 185

sqt. 375
dl: 405
sp: 185

Comment #281 - Posted by: matt at February 19, 2007 11:42 AM

37/m/190--Syracuse NY
SQ: 345 (pr +20)
PR: 155 (pr +10)
DL: 385 (pr +10)
TTL: 885 (pr +40)

Have to admit, knowing I did 10 reps at 275 for Linda helped me mentally. Next stop: 400!

Comment #282 - Posted by: DaGunk at February 19, 2007 12:02 PM

Oh, then did the next day's 800 splits afterwards. Joy!

Eva--did 7 days (straight) at Vail. Why weren't you out there too?

Comment #283 - Posted by: DaGunk at February 19, 2007 12:16 PM

Pass.

Comment #284 - Posted by: Skylar at February 19, 2007 12:54 PM

Age - 25, BW - 170lbs
Squat 265
Press 145
DL 330 (up 22)
Total 740

Comment #285 - Posted by: Chad Williams at February 19, 2007 1:22 PM

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

squat: 185
press: 145
deadl: 245
total: 575

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXx

Comment #286 - Posted by: jim at February 19, 2007 2:00 PM

50 yo male 185lbs Ray

SP - 85
BS - 205
DL - 255

545 Total

Symea - 40 something, femal, 135ish

SP - 75
BS - 115
DL - 165

355 Total

Comment #287 - Posted by: Ray Rosales at February 19, 2007 2:06 PM

Squat 255 -10#
Press 150 pr
DL 315
CF Total 720 -5# from last one.

Comment #288 - Posted by: Jim D. at February 19, 2007 2:30 PM

Squat 275
Press 155
DL 315

Total 745

Can and Will be better next time!

Comment #289 - Posted by: JLW at February 19, 2007 2:35 PM

DONE FEB 19 AFTER 5 DAYS OFF

bw-198

wu
cfwu x 10 x 2 -subbed pushups for ringdips

wod-
SQUAT-previous record=255
wu-5x135, 5x185, 3x225
1x245
1x265-new pr
1x275-newer pr

Shoulder Press-previous record=135
wu-5x95, 5x95
1x115
1x135-fail
1x125

Deadlift-previous record=345
wu-5x135, 5x225
1x315
1x355-new pr
1x360-fail

CrossFit Total-755-new pr by 40 pounds

Shoulder Press is not good. I've got to work it more consistantly.

MC

Comment #290 - Posted by: MCORRY at February 19, 2007 2:51 PM

Paul 225/115/315 = 655

Comment #291 - Posted by: paulf at February 19, 2007 4:00 PM

51/185/m

Deadlift-355 pr
Squat-285 pr
Shoulder Press-185 pr

825 pr. Improved by 8.5% from previous CFT

Comment #292 - Posted by: MarkFu at February 19, 2007 4:39 PM

M37 5'10" 175lbs

Back squat: 310lbs (+35lbs)
Shoulder Press: 150lbs (no improvement)
Deadlift: 405lbs (+10lbs)

Crossfit Total: 865 (+45)

Comment #293 - Posted by: photoman at February 19, 2007 5:02 PM

squat=385
press=185
dead lift=435

CFT=1005 PR

Comment #294 - Posted by: Gabe at February 19, 2007 6:12 PM

Back Squat: 275
Military Press: 135 (I have done 165 before - my wrists weren't having it after the squats)
Deadlift: 325

CFT: 735

Followed this up with a chipper about an hour later:

10 pullups
20 pushups
30 squats
10 thrusters (20 lbs each hand)
20 cleans (20 lbs each hand)
30 swings (20 lbs each hand)
10 burpees
20 walking lunges
30 situps
100 jump rope

Completed in 12:08

100 rep challenge this Friday, power cleans at 135!

Comment #295 - Posted by: Jacob Tsypkin at February 19, 2007 6:15 PM

Feb 2007
Squat = 135
SP = 65
DL = 135
CFTotal: 335 (17% increase since Dec 06)

January 2007
Squat = 125
SP = 60
DL = 130
Total: 315

Dec 2006:
Squat: 125
Shoulder Press: 55
Deadlift: 105
Total: 285

Comment #296 - Posted by: GinaC at February 19, 2007 7:07 PM

Team Lakeland
Neil
Squat 220
Press 135
Dead 245
Total 600
Improving...guess that's all I can ask for.

James: Did his first offical 5K in 26min flat.

Comment #297 - Posted by: Neil at February 19, 2007 7:08 PM

BW 152
Back Squat 205
Shoulder Press 105
Deadlift 290
Total 600

Comment #298 - Posted by: Troy Archie at February 19, 2007 7:21 PM

cfwux3
225# squat(10#off pr)
110# press (5#off pr)
285# dl (=pr)all the #s I have in the garage
-----
610#

note:gotta get more plates, could dl more.

Comment #299 - Posted by: G.Luke at February 19, 2007 7:36 PM

"CrossFit Total"

Back squat, 1 rep = 315 (got 5 reps, didn't push it)
Shoulder Press, 1 rep = 155 (failed at 165)
Deadlift, 1 rep = 315 (went for 365 and failed - traps hurt)
Total = 785

BW:200ish


Comment #300 - Posted by: Raiti at February 19, 2007 7:40 PM

"CrossFit Total"
Deadlift: 275 pound
Shoulder Press:125 pound
Squat: 275 pound
Total: 675
BW: 170 pound
juan

Comment #301 - Posted by: juan at February 19, 2007 8:02 PM

BS= 200
Shoulder Press: 112
Dead: 270

Total: 582

Body Weight: 145

Comment #302 - Posted by: Adam SM at February 19, 2007 8:16 PM

BW 198
BS 295 pr
SP 150
DL 365

Total 810

Comment #303 - Posted by: FireCap at February 19, 2007 9:36 PM

m 39 192.5 today
sq 1. 295 2. 315(pr) with good form for me. 3. 315 but didn't count cause was partial but still wanted to try.

Press: 1. 135 pretty easy went to 2. at 155 and got 1/2 way and couldn't budge it. then 3. to 145 and ok.

DL: 315 ok. 345 barely lifted off the floor. 3. YES! (Pr). Hands still sore from "linda"? deadlifts and ripped callous' on both hands but no gloves.

Comment #304 - Posted by: Kaala at February 20, 2007 1:08 AM

oops DL third attempt was 335 as pr. total was 895. Previous was 765 on Dec 21, 06

Comment #305 - Posted by: Kaala at February 20, 2007 1:12 AM

did the math wrong... I thought it looked a little too impressive even for cf :) 795

Comment #306 - Posted by: Kaala at February 20, 2007 1:14 AM

Sm. mach. BS 130kgs (287 lbs)
Dumbell press (heaviest avail) 25kgs (110)
Sm mach DL 140kg (309)

Total=320kgs (705.5 lbs)

Comment #307 - Posted by: Paolo at February 20, 2007 1:45 AM

eddie:
SP 95 LB
BS 155 LB
DL 155 LB
ONLY TWO WEEKS CROSSFITTING JUAN

Comment #308 - Posted by: juan at February 20, 2007 2:30 AM

Playing catchup here, weakened by flu, had only one meal in last 72 hours, but feeling better today.

Squats: 255 (+5)
Press: 135 (+5)
Deadlift: 255 (+30)

TOTAL: 645 (+40)

I really need to get down further on squats. I don't have the hip (not to mention shoulder) flexibility; can't even do it with my broomstick OHS during the CFWU.

Comment #309 - Posted by: Hale at February 20, 2007 7:11 AM

From 01-20-07

S - 235
P - 155
D - 325

CFT - 715

Comment #310 - Posted by: df404 at February 20, 2007 7:33 AM

last time
070120

BS - 315
SP - 135
DL - 385

Total - 835

this time
070217

BS - 325
SP - 150
DL - 390

Total - 865 (PR)

Comment #311 - Posted by: EMelton at February 20, 2007 7:46 AM

M/30/193

Abbreviated CFT done on 070220
Only had 20 mins
BS: 305, didn't count the 315, don't think I broke paralell
SP: 150
DL: 396, failed at tying 446 PR, no time to find the middle

CFT=851 (off from 901 PR)

Comment #312 - Posted by: davej at February 20, 2007 11:56 AM

BW: 195 lbs.

BS: 295 lbs.
SP: 165 lbs.
DL: 375 lbs.

Total: 835

Comment #313 - Posted by: AP at February 20, 2007 12:07 PM

Squat 295,315,335
Press 160,175,185 (knees dipped)
DL 365,385,405

CFT 925#
BW 220#

Comment #314 - Posted by: TJ at February 20, 2007 12:29 PM

Jeff-still too sore from "Linda"
Charity Sq to ball 161#, SP 100#, DL 235#
total=496

Comment #315 - Posted by: JEFF AND CHARITY at February 20, 2007 1:09 PM

M/32/174

Modified warmup.

Squat - 255lb
Press - 140lb
Deadlift - 375lb
(could not get fully vertical at 385)

CFT = 770

Lost 10lbs in squat and 15lbs in press from last CFT but added 10lbs to deadlift. Probably rushed through too fast between reps.

Comment #316 - Posted by: LMD_Mike at February 20, 2007 3:32 PM

Back Squat: 275
Shoulder Press: 145
Dead Lift: 315

CFT: 735

Pushups: 60
Situps 1min: 45
Pullups: 21

Comment #317 - Posted by: Ben B. at February 20, 2007 5:18 PM

146lbs/30yoa

CFT as Rx'd

Squat - 315
Press - 105
Dead - 380
Total - 800

Last time on 12/12/06:
S-300
P-95
D-335
T-730

Happy with the improvement, although I was hoping for a higher press (obvious weak point). Depth on 315 squat concerned me, as review of the tape shows it's borderline.

Comment #318 - Posted by: BrianG at February 20, 2007 5:37 PM

Little late again but like doing this one with my trainer so he can watch my form.

28/F/105#

squat: 185# (PR) last time 155#
shoulder press: 75lbs (same as last time)
deadlift: 200# (pr) last time 160#

total: 460
last time: 390

i am shocked. never in my life did i think i would EVER deadlift 200# or squat more then 150#.

I really need to work on shoulder press, always a weak point for me.

Comment #319 - Posted by: nadia shatila at February 20, 2007 6:14 PM

Squat: 255
Press: 145
Dead: 380

My first CFT: 780

Comment #320 - Posted by: mws at February 20, 2007 6:52 PM

Matt S (bw80)
BS 110/120/125kg
P 60/65/70kg
DL 120/130/140kg
CFT = 335kg (753lbs)

Garry O (bw 79)
BS 100kg
P 55/57.5kg
DL 120kg
CFT=277.5kg (624lbs)

Comment #321 - Posted by: Matt Swift (swiftFIT, Brisbane) at February 20, 2007 8:20 PM

bw- ~70kg
100kg-40kg-100kg
220+90+220 = 530 total

Comment #322 - Posted by: Lauren C at February 20, 2007 9:11 PM

Age: 32
Ht: 68"
Wt: 215# (16.3%)

Did a partial CFT, no cage so no squats:

No CFWU, No Rest

Deadlift: 375# (355# last max)
Press: 155# (145# last max)
Squats: N/A (305# last max)

CFT: 835

The presses I had to clean to a front load. Oddly enough, I could not get 155#, went to deadlifts and got 375#, then for a larf tried 155# press afterwards and got it. I'm counting it darn it.

Not bad CFT score, puts me at 100% for scaling the CrossFit weighted exercises assuming a ideal bodyweight of 200#.

Comment #323 - Posted by: Nuke-Marine at February 21, 2007 4:19 AM

34yom, 205#, 6'6"

Squat: 255#
Press: 135# (two attempts at 155# didn't move)
DL: 325#

In the DL, 325 moved easily, and 345 didn't budge - couldn't get the bar moving at all.

Comment #324 - Posted by: Rob Miller at February 21, 2007 10:05 AM

bw 170

squat 235
press 135
dead 360
total 730

Comment #325 - Posted by: Aaron at February 21, 2007 2:52 PM

Replaced deadlift max day:
Backsquat: 250 (same)
Press: 110 (same)
Deadlift: 295 (PR by 20!)

Comment #326 - Posted by: Y. Zhou at February 21, 2007 4:28 PM

Sq 315
This time
Press 180
Dl 350
845 total

Last time
squat 340
press 175
dead- 345

860 total PR

Comment #327 - Posted by: Meyer at February 21, 2007 5:26 PM

not a good day,
not feeling strong, rushed
DL 335
SQ 185
PR 115
T 635

Comment #328 - Posted by: firedave at February 21, 2007 7:11 PM

DL 315
BS 215 (failed at 225)
SP 150 (75 lb dumbells)

Total: 680 (55 lb increase)

Comment #329 - Posted by: David at February 22, 2007 12:46 AM

Front Squat: 225 (PR)
Push Press: 185
Deadlift: 315

CF Total: 725

Comment #330 - Posted by: clementhe at February 22, 2007 4:12 AM

CFT: 385
Squat: (135) not perfect form
Mil Press: (95) good
Deadlift: (155) good

Comment #331 - Posted by: FlubberC at February 22, 2007 5:25 AM

SQ: 210 (PR)
PR: 120 (PR)
DL: 295 (305 is current PR)
Total: 625 (630 is current PR)

Comment #332 - Posted by: JohnP at February 22, 2007 6:23 AM

Squat : 385, prob could have done more
Dl : 315, prob could have done more
Pushpress: 155 absolute max.

Total : 855lbs

Comment #333 - Posted by: davie at February 22, 2007 10:56 AM

SQ 205,225,245(F)
SP 100,105,115
DL 255,275,285

CFT = 625

Comment #334 - Posted by: Maurkov at February 22, 2007 1:43 PM

Shoulder Press- 135 lbs...can't improve this one, yet

Squat- 300 lbs...PR

DL- 295- PR

CF total- 730 pounds..was 695 last time.

Comment #335 - Posted by: layman at February 22, 2007 2:17 PM

Did this WOD on 2/18
ROM WU
Then WU with Dead, press, sq 5x bar (45lb)

Sq 240, Failed @ 250
press 125, Failed @ 130
Deads 270, Failed @ 290
Total = 635 Less that last time but have been sick past 2 week.
J

Comment #336 - Posted by: Jeff_Roddy at February 22, 2007 6:40 PM

1st CFT

705 (245 squat, 145 press, 315 dl)

Comment #337 - Posted by: Brandon C at February 22, 2007 6:52 PM

Did 12 min of 5 reps DL bodyweight and 10reps pushpresses 1/4 bodyweights
DL 205
PP 50
12min 14 rounds plus 5 DL

Comment #338 - Posted by: Luca Z. at February 22, 2007 8:52 PM

squat 315 (pr)
press 150 (pr)
dead 385
---------------
total 850

No improvement in total over last time, but both squat and press were up. Deadlifts just weren't in the cards today. I pulled, I grunted, I squealed. The weight just wouldn't go.


Comment #339 - Posted by: Tim in VT at February 23, 2007 11:13 AM

Steady improvement.
732.5 up from 715 last time.

Squat 300 (was 285) (PR)
Press 120 (held same, dissapointingly, despite some extra work in the last month specifically on the press)
DL 312.5 (+2.5) (PR) Failed at initial attempt at 315, but was determined to get SOME improvement over last time.

First time to do lifts in heavy shoes... may have made some difference, considering the uptick in my squat number.

Comment #340 - Posted by: Baron at February 23, 2007 1:17 PM

squat = 375#
overhead press = 140#
deadlift = 385#
total = 900# ya hoo!up 15# from last time

Comment #341 - Posted by: scool at February 23, 2007 4:28 PM

Squat= 315
standing overhead press=150
deadlift=340

Comment #342 - Posted by: Patty G at February 23, 2007 8:36 PM

squat-315
overhead press standing-150
deadlift-340

Comment #343 - Posted by: Patty G at February 23, 2007 8:38 PM

Squat 205
Press 105
Deadlift 205

Crossfit Total 515

Comment #344 - Posted by: Timothy Roehr at February 24, 2007 11:23 AM

Vincent 18/225
BS - 353/373/403(F)
SP - 183/193/203(F)
DL - 381/401/421(F)

Rob 18/240
BS - Sore Back
SP - 153/163/172(F)
DL - 331/351/381

Dad 38/235
BS - 403/419/429 (+10)
SP - 193/199/204(F) (-6)
DL - 421/441/451 (NC)

Backs and triceps still very weak from Linda. Evil, delicious Linda.

Comment #345 - Posted by: Michael Ledney at February 24, 2007 3:15 PM

Squat 300
Press 165
Deadlift 395

CFT = 860

CFT 1.14.07 = 740

This was after 5 weeks of specific training to improve the CFT done with a small group at CrossFit Oakland.

Comment #346 - Posted by: Maximus at February 24, 2007 5:40 PM

deadlift- pr (355)
Squat- didnt do due to shoulder stiffness
mil press- 140

21/m/165#

Comment #347 - Posted by: jp at February 26, 2007 1:03 PM

44, 5'11", 203lbs
cft: 715lbs -20 lbs
sq-275
sp-145
dl-295
-same max on sq and sp as last time; -20 lbs on dl...did not use straps this time and definitely made a difference
-a bit disappointed i didn't see improvement over last time.

Comment #348 - Posted by: hammy at February 28, 2007 3:28 PM

31yo/m/175lbs

XFit Total
done on2/23/07

deads:235, 255, 265
press:130, 140, 145 *started from top (wrong!)
squat:220, 230, 240
TOTAL = 650

then did the 3 800m sprint WOD right after it.

Comment #349 - Posted by: ggdillon at March 2, 2007 6:00 PM

Skipped the CFT due to 10 days off from the flu. I've been back for 4 days but not 100% and my ex-powerlifter self can't handle a drastic reduction in my total. So I'll hit it next time!

Comment #350 - Posted by: Shootfighter at March 6, 2007 12:00 PM

2 x CFWU

Back Squats - 240
Overhead Press - 140 lbs
Deadlift - 280 lbs
--------------------
Total - 660 lbs

Comment #351 - Posted by: Dave at March 7, 2007 2:28 PM

Did this one out of turn...waited for a weekend where I had enough time to devote to it.
Squat-315# failed at 325#
Press-145# failed at 155#
DeadLift-325#
Total- 785# Last time done was 740#

Comment #352 - Posted by: NYCRaider at March 11, 2007 12:41 PM

Still sore from triplett day....
33m / 195lbs

Squat - 225 (really low, much better than last time)
Press - 125 lbs (did 135lbs but was more of a push press so I did not count it)
Deadlift - 305 lbs (failed 325 lbs twice...really close)
Total: 655 lbs

Comment #353 - Posted by: Gravy at March 15, 2007 1:19 PM

Back squat-400
Shoulder press-185
deadlift-600 even

Comment #354 - Posted by: DFM TRAINER at March 17, 2007 6:26 PM


37 yo Male 230 bwt of about 22 pct bodyfat
squat 315
press 115
dl 335
total 765... first CFT

Comment #355 - Posted by: vcsnover at March 19, 2007 7:34 PM
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