Wow. This is gonna hurt, especially after having done the CFT on Sunday.

I am hopelessly addicted to this site. Thank you so much for all this information. Only two weeks on the WOD and I feel like a steel spring. Thank you Coach. I can't wait to see what few months will bring.

Cheers.

I don't get the appeal of tumbling and parkour. Seems about as relevant as having a video of someone playing tennis or juggling chainsaws.

And we just got the shipment of bars at the new crossfitnyc today in prep for tomorrow. What a coincidence in regard to the WOD. they posted tomorrows workout as:
Deadlift 5, 5, 5, 5, 5
Warmup with a lot of reps with the PVC pipe until the form is perfect. Then start with the lightest bar and move up until you get to a good working weight. Do all five work sets with the same weight. Do not go to failure. The bar should keep moving at a good speed and all sets should be unbroken. Focus on perfect form, not going to failure or finding your 5 rep max.

Hey I’m a kid interested in going to ranger school and I was told to do the workout on this website...is the workout of the day enough or do I need to supplement the work out of the day with extra work. Any help would be appreciated.

awesome, another chance to better my PR from Saturday!

#6 a j, The workout of the day is enough for most but you can supplement it with ruck humps. Get more info from the "Start Here" on the left side of the main page, then go to the FAQ's right below that if you have more questions.

The Message Boards have a huge amount of information (including a lot of answers to the type of question you just asked) and if you can't find it by searching, ask again there and get ready to read.

Good luck.

a j,

For Ranger school I would suggest the WOD mixed with rucking and the occassional 4 or five mile run. When I went to SFAS I did the WOD three to four days a week and did one ruck and one long run. It wourked out pretty well for me, and I bet it will do the same for you.

Oh man. As someone who has seriously dedicated the past 3 years to training parkour, that shoulder roll tutorial makes me cringe. The step by step break down has many flaws and if it were performed like that in a real life situation on a hard surface, you may hit your head, break a collar bone, or come down very hard on the spine. Putting your hands so close to your feet causes a high initial impact on the shoulder/back.

Ideally, the arms should be placed farther forward as to continue your forward momentum. This also allows the spine to hip rolling path to be more evenly distributed and seamless.

The way it is taught in this video also makes the roll travel diagonally forward and brings the person out in an unfavorable position to stand up and continue moving forward.

Also, do not promote dropping and rolling from great heights as in this video. The man's intro to the roll is decent, but his leg position and directional orientation coming out of the roll is very poor. Perfect technique should be mastered at ground level before taking it to height.

I would suggest posting up a video link such as this one http://video.google.com/videoplay?docid=2040423001461844580 so that people do not attempt dangerous rolling techniques.

I am glad that parkour techniques are being taught in and incorporated by Crossfit but I hope that only those knowledgable and qualified to teach parkour will do so.

Couple things about the video:

-The way he exits the roll at the end of the video would lead to injuries and pain outside as he slams his heel into the ground. It is not the best roll in reference to Parkour. It should be stressed that to do a proper roll, at least a useful 'Parkour roll' that you can use outside, you should be able to come back on your feet without any sort of major point of contact at the end.
-That being said, you should also aim to practice coming out of a roll looking at the direction you want to go afterwards. Furthermore that momentum you created from the jump is whats driving you in the direction you want to go afterwards. The roll in Parkour is never just a roll, it should be never practiced as such as you lose the objectivity of it. A roll is something to get you to the next place you want to go. Even during practice one should always practice this way.
-Another point to note, rolls should be practiced with the hands on the floor as well as another variation. This is done to prevent injuries just in case you are leaning forward too much coming into the roll from the jump. Your hands are used as minor correction tools with you touch the floor, so if by change you are leaning forward too much you can apply some pressure to avoid slamming into the shoulder. There has been numerous injuries using this technique alone around the world and they could all be avoided if people were taught the move for all situations.
-In a roll you have to use gravities forces to pull you over and not your own. For example, the way the roll was done at 2:07 would not be useful outside as he is creating his own force using his body. Creating your own force along with that gravity is exerting on you in a fall can lead to the same type of injury as I mentioned above.

David Belle went over the roll personally with me during my training with him if anyone is wondering where my position to say these things comes from. He was mentioned in the video so I thought I would speak up and mention a couple obvious things I saw.

Interesting video none the less.

Ryan, why do you roll around on pavement anyway? Just curious. Don't see the appeal at all.

I hope you never get tired of hearing how wonderful these videos are! Loved the roll! What a great trainer!
Thanks again!

Why not? Why do people climb rocks? Do backflips? Run on a treadmill? Do Fran until they puke?

It is a sport, discipline, and art combined in one and has many positive benefits. It is simply another activity in which to apply and better yourself.

Parkour is a discipline that teaches goal setting, mental strength, body awareness, agility, full body strength, and more. It is about overcoming obstacles, both mental and physical, literal and figurative.

It's also fun and practical. Martial artists don't learn how to fight so they can go beat people up. However, if they ever get in a situation where they need to defend themselves, they can. It is the same idea with parkour. I don't train parkour because I want to run away from the cops or chase down a robber who stole an old lady's purse. But if the situation should ever arise, I would be able to do so.

Is this 7 one rep max's ?

This is one of the few WOD's I could have actually done but today I'm starting to recover from a particularly nasty bug or virus (probably strep).

As luck would have it, I recieved my two 35 lb bumpers today so of course, I was compelled to add them to the rest of my weight and deadlift it once (I've been stuck at 165 lbs due to lack of plates and had to know if I could do it). I did the 255 and it was quite an ordeal and made me vow to work up slowly to that kind of weight. After a bit of time I got to thinking that I had done the deadlift with a double over-handed grip so of course, I had to go back and try it with one hand reversed (I'm compulsive like that) and I was able to pull it right up!!

I was pleasantly surprised because as of a couple of months ago I had never done a deadlift in my life.

Comment #13: " I don't train parkour because I want to run away from the cops or chase down a robber who stole an old lady's purse. But if the situation should ever arise, I would be able to do so."

Unless the guy who stole the purse practices parkour, you have no need to use parkour to pursue him. If you don't break the law, you'll have no need to run from the cops.

I just don't see any practical application to this stuff. The benefits seem to be illusory as well.

Great video! Same roll practiced in Aikido.

Greg, he likes it. Leave it at that.

Parkour... like someone once told me, "Only the French could make a sport out of running away." To each his own.

Dan

Thank you Ryan Ford and Dan. The roll in the video was terribly flawed. For a roll to be effective you need to disperse the impact across a distance (hence the roll). So if you are planning on rolling a short distance there is really no point to slam on your back.

I don't have plates for my olympic bar yet. Any ideas for a substitution?

Personally I see a lot of great potential with parkour. The ability to overcome objects in the least amount of time seems very useful. To scale walls, fences, poles, rocks... to leap from heights efficiently, safely and quickly.

Like an urban obstacle course... I'll bet it's a killer workout. I could see a lot of benefits for parkour to be trained to military/law enforcement units, minus a lot of the free-running antics.

Heck, even if one never gets to utilize these skills in a real-life situation, I think the confidence of knowing that one could is worth everything.

As per the Ranger School question.
Before I get started, let me make clear that I DON'T have my Tab. yet.
I'm one of the "Subway guys" from mountain phase a few cycles ago. If your at benning, I'm sure you've hear some version of the story. Anyways, while I don't have my tab, I did make it through WTC PRC, 2 phases of darby, and two complete mountain phases back to back. 3 out of the 4 phases I had the prvilige to attend were winter classes. So while I am in no way a Ranger, I belive I'm a little bit qualified to throw in my two cents about physicall training for the school, and about how you shouldn't steal chow from the OPFOR.
Doing the WOD with the Official Warm Up is great for all around fitness, but you do need to throw in some running and rucking to supplement it. Don't forget about swimming as well. I didn't get into CF until I got back, but the guys who used it as part of their plan had no problems physically. All made it through the RAP week events without a hitch. However, you need to be sure you can exceed the standards of every event. It dosn't matter how much you can deadlift if you can't do your 49 PERFECT push ups when the time comes. So yeah, CF is great, but while training, asses yourself every few weeks to make sure you can knock all the RAP week events out of the park, or your at least improving towards that goal. If not, incorporate any items you suck at into your program. If your pretty far from meeting the standards, I'd say scale CF way back, and focus on getting up to standard first.
Oh yeah, whatever you do, don't steal the OPFOR's chow.

In the video, you are watching Dan get his first lessons in a shoulder roll. He is not demonstrating perfect form. He is demonstrating the importance of practicing the shoulder roll. Why, Greg (#3), would someone practice the shoulder roll? Because sooner or later, we're all going to fall. If we train how to fall, even imperfectly, we dramatically reduce the risk of injury.

The video was edited from over 20min of footage, most of it was repetitions of Roger working with Dan to improve his rolls. Dan's rolls were safe because he was practicing them on mats on a spring floor. The rolls you saw were already improvements. Roger made the point a couple times in the video that lots of practice is required before moving to concrete or jumps.

All CrossFitters need to practice basic tumbling occasionally if they are to consider themselves elitely fit. Spatial orientation in three dimensions is part of fitness. This can’t be sufficiently achieved without some tumbling and some time spent inverted.

Find a mat, squat down, tuck your chin, and practice rolling until it’s smooth and comfortable.

great footage Tony B.!

Tony,

I think what Ryan and I are trying to say is that "training to fall imperfectly" is not efficient to learn because its not useful in real life. Why would someone train anything wrong in the first place and then have to relearn it from scratch in order to use it outside. I thought we all aimed to learn correct technique and functionality at all times on this site and cut out the garbage?

CrossFit is about what works. At least that is how I understand it. Doesn't teaching a technique 'imperfectly' go against that principal?

Just like an overhead squat with a broomstick is taught to exact form even though its "safer" because of no weight, a roll on mats should be no different even though it is equally "safer". Being out in the street or in a padded gym doesn't change anything.

I think I can speak for Ryan as well in saying, we not bashing the video but rather would like to see Crossfit represent Parkour properly if they deem it useful to their agenda.

Parkour is awesome, but you must practice something imperfectly, while striving to amend the imperfections, before you can practice it with virtuosity.

You are not going to do a perfect anything on your first try, or 50th. If we never trained something with imperfect technique, we would never train.

Can't sleep due to the upstairs neighbor's dog barking non-stop....might as well do the WOD since I'm awake.

Beltless standard style deadlifts. Bwt 115#.
275
280
285
280
275
275
275

Feeling tired and a bit sore from the weighted Barbara WOD. Will do a GS set tomorrow morning.

Regardless of whether it was his 1st attempt at a roll or his 500th, the roll was fundamentally flawed and so was the instruction. For example, he was specifically told to put his hand next to his foot. If you do that in a real life situation outside, it is dangerous and will not even accomplish the force dissipating objective that a roll is used for.

I just find that picture dangerous.
The first quadtuplet isn't even finished geting up from the mat and the next one's in the air and the third one started jumping and the 4th is ready too soon. These quadtuplets these days have the audacity of tiplets!

^^^triplets.

In close to twenty years of training, crossfit or no, I've seen some freakish displays of strength. But am I the only one who wants to call bullsh** on the journal article asserting that Carl Uhl, at 5'9" and 180lbs., is power cleaning 308 lb. and squatting 430lb.? Sorry, I'd have to see this in person to believe it. That's superhuman at that size.

Just wanted to add my concerns to those of Dan and Ryan, no offense to Roger but the roll that is taught in that video is not safe outside of the safety of gymnastics facility and should not have been taken to such heights so quickly. A demo video for a shoulder roll video should emphasize perfect from in my opinion. My gymnastics coach teach's bail out similarly because it works fine in gymnastics situation were there are mats but outside it is dangerous. I would add the comments that a good shoulder roll needs to roll up with the lower leg tucked under the body, and you need move the head out of the way more.

I'm STOKED! My numbers are still pathetic compared to most, but for me - woohoo!!

CFWU x 3 (+ 5 minutes on heavy bag)
5 reps DL's at 40kg/90pnds

1 x 100kg/220pnds
2 x 120kg/265pnds
2 x 130kg/285pnds
-failed at 130/285
1 x 120kg/265pnds
-failed at 120/265. Changed grip to one forward, one back
1 x 120kg/265pnds

I think I should have done that grip the whole time, and I might have been able to go over 130.

The thing that I'm happy about is that I've never even attempted to do any more than 90kg/200pnds before. Even back when I was 50pnds lighter and fit and strong I never moved a weight greater than my bodyweight in anything (admittedly, I never deadlifted!).

I think this is perhaps more to do with finally realising I should be able to do it, and giving it a go, than it is about getting much stronger, but it's a nice turning point for me. Happy!!!

to greg #3 - I was out riding my bike on the streets of new orleans (silly me) not paying too much attention to where I was going and approaching the tracks for the street car, at an angle. my front wheel slipped into the rail depression, the bike stopped suddenly, and i was launched over the front handle bars. i just barely had time to register that something was going wrong before i was hitting the pavement and rolling to my feet. i was unharmed (my bike had to get repairs) and I got a standing ovation from a work crew that was having lunch in a warehouse across the street. the roll was instinctive and probably saved me from some injuries. as it was I only got mud on my shirt. a very practical demonstration of the usefulness of rolls

to rcurriejr #32 - i don't see anything extremely unbelievable about those numbers. at 5'7" and 150 lbs I once could squat 450 lbs. i was second highest in my weight class at Gold's Gym, college station, tx, one guy (M.E. Warman) beat me, but i had the most reps at 1.5x bw, 37 reps of 225 lbs. in my prime (way back when) i was almost as strong as the powerlifters and almost as fast as the sprinters, but I was in awe of the gymnasts, still am.

in terms of cardiovascular performance I am in awe of many of the men (and women!) who post on this site. there are some performers who routinely record mind-blowing numbers and yet i would not think to doubt any of them. but impressive? yes, extremely!

rcurriejr,
That is by no means a freakish display of strength, though it is impressive. When I was in high school we had kids squatting 700+. No clue what they could clean if they trained for it.

A bit late on this one but how could I miss this on sunday?! Grr, Roger, grr!!! How could you! Grr!

Getting back to shoulder rolls, some people are getting really hissy about it.

Bare in mind, most of the time in an outdoor setting you will not be rolling barefooted, some sort of shoe or boot will be employed. As well, clothing can give some slight absorption, though carrying things ( backpacks, rifles, flashlights, etc ) can great some pain by pushing into the body upon contact with the ground

Shoulder rolls vary by the space that is available and what direction you need to go in. There are times when you need to absorb most of the force in a squat, or you have something in a hand, or no ability to use forearms or limbs due to an injury or being bound. Other times, distances must be traversed or getting through obstacles ( hoops ).

You need to learn how to roll with both hands, one hand along the forearm, limb, shoulder and body. No hands, holding objects, breakfalls which generally have the basic of absorbing impact prior to a roll ( and employed if there is no ability to roll ). As well you need to learn how to roll in different directions being angles and curves.

While taking rolling and breakfalling might not be applicable to the general public, it is very much to those in the outdoors besides the crazies jumping off everything for game and sport. Being thrown by any force ( explosive or mechanical, tripping running down a hill ). This could apply to MIL trainees/training.

This is only the beginning of rolling. You could go over variations for an entire day and not cover it or get proficient.

Ryan, part of the body going diagonally is to get the head out of the way. If you take the head out of the way to one direction, the body moves differently. If you don't, your upper spine is going to get very sore if you do square rolls unless you have some nice padding.

#3, Greg: I don't practice Parkour (American or otherwise), but I own a business where we teach motor skill development to children. One of the core elements of motor skill development is forward/backward rolls. Maybe chasing a thief or being chased isn't an example that makes sense to you, but if you're up on a ladder cleaning your gutters and you lost your balance, wouldn't it make sense to know how to land safely?

At any age, learning such skills increases inner ear development, leading to greater balance. For the 18 months or so that I've been following CF, this site has been a haven for those who are interested in total body fitness. Balance is key to total body fitness or any sport-specific training you might choose to do.

225 warmup
315
295x6

280#'s/43 yom

Decided to take advice from everyone and work the hook grip on DL - I learned the over/under method and it's going to be hard to break...

401/431/451 - all hook grip
451 - over/under (almost lost the grip)
401/421/401 - all hook grip

Tape seemed to help but I need more work getting it right. Does having a little chalk help?

1x115/135/155/175/195/205/215
Working on good form, been awhile for DL's./
J

225/255/275/295/300 T-PR

Stopped at 300, same as before, as I'm out of weight. Gotta get more weights.

4x135
1x185
1x205
1x255
1x275
1x305
1x275
1x205

IndyCrossFit checking in...since we did 3x3x3x3x3x3x3 yesterday I will give you our 3 rep best.
Ben 300lbs x3
Laura 160 lbsx3 (first time deadlifting)
Justin 325x3
Jeff 400x3

All used good form and pushed themselves!

One of the limitations of my home gym is that everything I have is a dumbbell. I haven't done a lot of deadlifts for that reason.

The bad news is that I need more weight than my set of 85 lb dbs. The good news is that I need more weight than my set of 85 dbs.

Seeing as the weight was so light, I did the CFWUx3, and ran the WOD with the following reps, all at 170 lbs. 4-5-6-7-8-9-10.

Not really the effect intended, but better than nothing.

comment #32 rcurriejr

At a workshop orginised by Sport Scotland & The Scottish Institute of Strength and Conditioning. The keynote speaker was Prof. Mike Stone Head of Sports Physiology USOC and the former strength & conditioning coach to the USA Olympic Team (I think he held this post for 15 years) Talked about the explosive power generated by athletes and gave the example of Jonathan Edwards the Triple Jumper (European, World, Olympic Champion and World record holder; 18.29 mtrs- over 60ft)Who at a bodyweight of 67.5 kgs(148lbs)and 1.82(6ft)in height, in others words of slender frame, power cleaned 135 kgs (297lbs).That's twice his bodyweight.(In a conversation with former 400mtr runner Brian One Shoe Whittle...He won a gold medal in the European Championships in the 400 mtr relay, his shoe came loose as he started, so he kicked it off at 10 mtr mark and completed the race with only one shoe...Said that Edwards had an alltime best of over 140 kgs(308 lbs)It's far from unusual to find athletes, especially sprinters and field athletes to be very competent in the olmpic lifts. Sergie Budka, who set over 30 world records in the pole vault, had the reputation of being a fantastic exponent of the olympic lifts. Bob Seegrin, the USA pole vaulter, former world record holder and winner of the first world Superstars championship(he won it twice as did Brian Hooper a UK pole vauter)Lifted as much weight as some of the American footballers taking part, even though they outweighed him by as much as 100 lbs.

The list of top sports people from a variety of sports, who excel in the olympic lifts is endless. This is because it's the way they train. They are only intersted in improving their sporting performance, so therefore only do functional exercise and wouldn't waste their time and energy on mambie pambie body building routines(Ie. Kneeling single arm lateral raises and other isolation exercises)

The weekend warriors will never be close to competing with top sports people because their training is all wrong. This however has begun to change due to the Crossfit System, which now gives everbody access to the type of training and coaching, which if you apply yourself to it will cause improvement beyond all expectations.

Finally, one more example a top sports persons ability to perform. This again comes from Prof. Mike Stone. In the 1996 Olympic Games, Donavan Bailey, just 20 minutes before the final of the 100 mtrs, Did a set of 6 reps back squats with 400 lbs. He then won the Gold Medal setting New World and Olympic Records in the process. Donavan Bailey was taking advantage of Postactivation Potentiation.

What's Postactivation Potentiation? Well that's a story for another day.

So to comments #32 rcurriejr, no offence intended, but the poundages of Carl Uhl while outstanding, are in no way unusual for an elite sports person.

As always your fiend in Fitness and Health

Neil Foley

Male 40 / 185 lbs. / 6'

135#
165#
185#
185#
200#
220#
230# - failed

Moral of the story: don't wait too long to get to 'heavy'...

CFWU x3

DLs feeling so much better after the great videos and the posted comments regarding form- I'm starting to love the DL more every time. 34 yoa; 192# bwt

275, 295, 305(PR since HS-17 years ago), 305, 305, 305, 305!!

FRAN- part I of III- 4:50

K2E (loved yesterday's vid)- 8+junk/4+junk/4+junk/4+junk

Great posts #36, #37 and of course #24
(#28 you could have just asked to take the dog for a walk. But I bet you slept well)

BW: 170
315
385
405
425
Lower back was done after the 4th set.

Kegger-

May the chalk be with you.

-Kevin

25/m/184# (down 5lbs in 5 days)
185
185
205
205
215
235
255
plus one 255 to be sure form was okay.
Still getting my body to feel right in the DL. videos were a GREAT help.

155, 175, 195, 225, 230, 235, 240(PR)

225,315,385,425,450,460,470,485 failed x 2

comments #32 rcurriejr,

Yeah, those poundages aren't that heavy for someone training for that. In high school, I was 6 ft, 200lb training for football, and I could squat 455# and later cleaned 283# for a set of 3. so with a shorter frame and the advantages he has from that, 180 lbs goes a long way. The numbers are impressive but WELL within the realms of possibility, as I'm not even particularly strong. Currently, I'm much more impressed with some of these crossfit athletes and their ability to make the muscle up transition (I can't) and the times they put up on the metcon workouts. Heck, even the DL weights surprise me, because mine suck even if my squat is much higher than theirs.

body wght 200lb
1- 225
2- 315
3- 365
4- 345
5- 345
6- 315
7- 315

70kg,110,120,125,127.5(pr)

1 mile run - 6:30

"Dan-Dan" is training to be a Ninja.

Working with my hands tomorrow so will make up 800M runs today, do DL tomorrow. Will emphasize strength during this cycle; I usually default to the met-con work-outs. Rest week coming up next week.

Regarding the rolls and the application in life outside of Parkour...while I would dearly love to have the time, energy, etc. to devote to formal Parkour training, that's just not gonna happen at this stage in my life. However, once upon a time I was a fairly competent martial artist (I still practice T'ai chi and Bagua), and some skills thankfully become formal neural pathways. Like rolls. I got a shoe stuck in an ice crack on the way to the OR last month, launching me up and forward. Entirely without thinking I tucked the shoulder, crossed my right arm diagonally, and rolled right over and back up to my (partially shod) feet. This was witnessed by two colleagues who were frankly shocked at how quickly it happened, and how unscathed I exited what could have been a career ending accident.

And THAT, sports fans, is why you learn breakfalls and rolls...

First day back after 2 weeks at FLETC. Did a few days (not enough though :( ) of the Crossfit warmup in my hotel room during the two weeks.

WOD:

135
205
225
235
255
265
275 (fail x2)
265

rcurriejr comment #32
I'm really sorry that you've spent the last 20 years training with the weak & untalented but that is no reason to question my integrity and call me a liar.
To question Carl Uhl is a mistake as well. You will not find a finer young man in college athletics. Carl is an amazing athlete, straight A student and very humble. You probably won't beleive that carl reached base 13 times in his 1st 15 at bats this season either.
Go to any o-lift meet or power lifting meet and you will find that Carl lifts aren't all that impressive. What is impressive is that he did the PC, BS & helen all in the span of 7 days. Also these numbers are very impressive when you consider the life of a division 1 baseball player. For almost 9 months a year between the NCAA season & summer ball they play 3-5 games a week. this means they only have about 3.5 months a year to really get after it in the wt room.

God, I love DLs. Exactly what I felt like doing today too. Awesome vid!

26m
145

cfwu x 3

135, 145, 155, 165, 175, 185, 195

The video from the other day helped a lot as I realized why I couldn't lift much and my back was killing me. Could have done more weight but I am happy with my form, finally.

27yo 200lbs

5min row
CFWUx3
DL 135x5

315/405/425/405/405/405/425

finally got grip comfy, do more next time
max: 455-465

DL 135x10

Male/26/170

224/244/244/264/264/264/274

bw 165

425
445
465 (fail)
445
445
445
465 (fail)
405

heart wasn't in it......

Its impressive as hell that a man your weight can pull those kind of poundages Paulw
Way to go!

steveo

M, 41 years
195 lbs., 6 ft.
Warm Up

1-235
2-275
3-325
4-345
5-365
6-385
7-395

tired, hungry, sick this am. pr is 375lbs

cfwu x 3

225x5

315x1
315x1
315x1
315x1
315x1
315x1
315x1

205/255/275/285/295/300/310

BWT 200

245/255/265/275/285/295/305(PR)

Started at 225, but I felt good at 275, so I found my max. Now if I could just do 305 repeatedly, I can run the three bars of death legitimately

38 / M / 198#

WOD
135# 5x w/u

225
225
245
245
275
275
275

Finished with a one mile run on the treadmill. Time=6:30

27M/169 6'0"

135x3
185x2
205
225
225
230
235 (PR)

My first deadlift two months ago was 165. The videos have been a great help. Did it with a friend this morning. He got 295 up, but he weighs 230. I should be happy because I did a greater percentage of BW. I just need to celebrate every PR.

28/170

315
365
405
425
450 (pr)
315 x 2 (practiced hook grip)

50/198/6-4

185-225-245-265-245-225-225
Back was stiff this morning. Good warm-up, took it easy.

22M / 175lbs. 6'2"

Performed daily warm-up

Then 12 DLs working from 105 lbs. to 195 lbs.

195 x 1
195 x 1
3 pull ups
195 x 1
2 pull ups
195 x 1
2 pull ups
195 x 1
195 x 1
5 negative chin ups
195 x 2

I love DLs!!!! ;-)

After a new PR on Sat I did not see a new one but...

cfwu x3

135 x 5
225 x 5

325
335
355(pr)
360(pr)
360
340
340

225/245/225/185/195/205/195

10 minute bike
CFWU

185 x 5
225 x 3
275
315
365
385
415
425 PR
435 PR

Hook grip on all until 425 set. I would like to thank Coach and staff and Rip. I had never pulled over 365 until the deadlift article in the CF journal.

155,175,195,215,235,245,250 LBS

Grip was an issue. 5 lbs off of PB

3X11 p&d, OHS 60#
dl 225#, 225, 235, 245, 255, 260, 265
plus 3 pullups

The point of the video is to show the introduction steps to rolling. The squat down-reach across-lean and roll method can get just about anybody rolling. If you try to teach an extended roll to someone who has serious physical limitations you are going to put them in a potentially precarious situation, or there is the potential for them to freak out and sprall. As a person's roll develops it will certainly extend and dissipate momentum better. Yes, Dan's feet were hitting the ground far too hard, that was discussed, but as Tony said without putting 20 minutes of video on the site there are instructional pieces that are missed.

PREVIOUS: 070130

1. 243
2. 287
3. 307
4. 317 (BAD FORM)
5. 287
6. 287
7. 287

TODAY:

1. 265
2. 285
3. 309
4. 320
5. 326 (FAIL)
6. 285
7. 285

32/F/128#

105-110-120-125-130-135-140# PR

CFWU

315
325(pr, but felt dangerous)
300
305
315(Failed, no shrug)
300
305
315(Failed)
305

Form needs work, psyched myself out early...

Rowed 2K

Bwt: 133

225
265
275
295
315 tied PR
295
225

37yom 205

305
315
325
335
340
345pr
350pr

Did 340 was personal record last week for CFT. Changed grip to one hand facing in and one out. I have been following the routines closely for the last two months and doing CF for almost three months. I have raised my DL by a 100lbs in the three month time frame! Now if I need to work on my endurance for SU's, PU's and Pullups. My gains have not been as dramatic in endurance as in the strength exercises.

29 yo, 214 lbs.

2nd day back in 4 months...

245
265
265
265
265
275
275

Josh,

Were the M/W/F WOD's that you used whatever WOD happened to fall on that day, or did you pick those particular ones by design?

Thanks and impressive results!

Marshall #88
I picked those workouts by design.

295/295/315/315/315/325/325fx2/295
BW 165

BW: 235, 31 YOM
A little disappointed this morning:
3 x CFWU
225 x 5 warm up
315
365
385
405
415 (failed - twice)
405
405

I pulled 425 for the CFT last weekend so I was a bit upset. Luckily we had intervals scheduled today, so I found some penance in 12 x 400s. I lifted today with an over/under grip and straps w/o shoes. Chalk is in the mail. Go MPS go!

just kept it at 405, ring practice afterwards.

225
255
265
275
285
300
275

Well dont really want to post felt like total crap.....
CFWU felt great X 3 15 reps on each
285
295
300
300 fail X 2 felt something not to good
285 dropped weight to get workout
285
285
did some knees to elbows, that felt good,
Then Fat Mike tried to kill me on 12 X 400 but I kept in front of him to keep him frustrated at me.

22/m/217 lb

beltless with over under grip for heavier weights.
405
427
455
480
495 (old PR)
510 (new PR)
520 (newer PR)

Ran 1 mile on the t-mill (.5% incline)
CFWUx2 (with ring dips)

175-175-185-185-195-205-205 lbs

Coach,

I just jumped off my desk and rolled on to my boss without injuring myself. I did take my boss out however. Pretty cool stuff here!!!

The video although not directly, reminds me of the 3D spatial awareness one gets form wrestling and jiu-jitsu. If one can roll well one understand the 3D nature of their body in transition. Just a thought.

Ricky
Richmond

BW=175/M/34 yoa

5min jump rope

CFWU
135# x 5 DL
x1
205#
225#
245#
255#PR
275#PR
300#PR!!!!
ashamed to say had to use straps on last two

37yoM/5'8"/150.5
CFWU X 3
As Rx'ed
225/225/225/225/245/245/255

Followed with 7X3 45lb alternating dumbbell presses, 20lb windmills, dumbell snatch practice, and max dips

CFWUx2

155
160
165
170
175 pr
180 fail, should be doable soon
170

M/23/153#

CFWU (Still kipping ... but getting better)
1. 205#
2. 225#
3. 225#
4. 225#
5. 225#
6. 225# (working technique)
7. 250# (alternated grip; need to buy some chaulk)

DL Muscle ups
359x1 4
379x1 2
389x1 4
394x1 3
394x2 double 2
394x2 double 1
394x1

45 / 179

CFWU x 3

265
285
290 PR
265
265
265
265

no belt
365
375
385
395
400
405
415

23/180#

CFWU x 3

205
225
245
255
255
255
255

Warmup and some RDL Practice
286,271,281,281,281,286,281
finished with shoulder shrugs and hamstring curls
Thanks Evan.

41 yom 173# 6'1"
315
325
335
345
350
355
360 (tied PR)
365 f
pre - snatch practise

Tim: worked up to 395 and then my back twinged in a bad way.

Exercised the better part of valor at that point. Did some HSPUs off of 35lb hex dumbbells, might as well make progress at SOMETHING...

345
375
405 (failed 3x)
385
385 (F)
335
315
315
315

M25, 171lbs
Bike 5 mins, 1 rounds CFWU and 60kgx10
Kg's
100
110
120
130
140
150 PR
160 fail

Did total on Monday but not affected

315 325(F) 325(F) 320(F) 315 315 315. Don't know what the problem was, last time I pulled 325. Sometimes you're the windshield, sometimes the bug.

What are ruck humps?? I searched around the site and didn't see anything? Any help would be appreciated.

Thanks.

275
280
285 previous pr
290
295
300
305 pr
all pounds

Modified CFWU x 3
10 sec x samson stretch
5 x 45# OHS
10 x incline sit-up
10 x back-extension
10 x pull-up
6 x dip

Deadlift 1-1-1-1-1-1-1 reps

1 x 155#
1 x 185#
1 x 205#
1 x 225#
1 x 235#
1 x 245# fail

Stopped there. Made up the 10K WOD this morning, so I wasn't feeling particularly frisky during this one.

177,193,207,214,219,221,226(fail)

last time:
153, 157 187, 197, 202, 207 (fail), 207 fail.

#112 Toby,

Ruck humping, aka rucking, aka road marching, aka tactical footmarch is when a person, usually soldier, puts on all of his/her combat kit to include a rucksack, aka backpack, the weighs 20 - 80 lbs and goes for a serious power walk. At the US Army Ranger school, this is your primary mode of transportation and the rucksack has been known to run up towards 100lbs on "bad days." The closest thing you will see outside of soldiering is when a hiker is breaking in new boots, a pack, or both.

For the record, Ranger school wasn't hard, it just sucked... all three times until they pinned that little black and gold tab on my sleeve.

Rangers Lead The Way!

225
275
315
335
315
275
225

As Rx'd

60Kg x 8
80 x 5
100 x 1
120 x 1
130 fail
120 x 1
125 x 1
125 x 1
125 x 1
125 x 1
125 x 1
125 just - grip failed.

Fat Mike, Thanks....always interesting to learn about something I know little about...

I do know that Rangers are bad ass though!

I did the WOD however it more like practicing the form....will add more weight next go around
Olympic bar only 1 (7 reps)
+ 20 lbs (7 reps)
+ 10 lbs (7 reps)
+ 50 lbs (7 reps)
? should I include the weight of the bar when figuring my weight used or just the plates? Just curious when setting goals...

bw: 70kg

cfwux1
60x5,80x3,90x2,100,105,110,110,110,110,100 kg

Missed this in January due to snowboarding trip, so it is nice to catch up this way.

Nice video; great intro.

385

28/M/185
CFWUx3

255/265/265/275/275/275/275

315,325,335,345,355,360,365 (PB)

Couldn't really get into a rhythm because I was at the hall (one call interrupted after set 2) but I still squeezed out a new PB by about 6lbs.

One-arm snatch practice before and 50 V sit-ups after.

Trevor, I'm scared. Don't leave me hangin' here.

Caught up on 800M WOD, details there.

Had blocks under back of treadmill for a beautiful -4.0 degree grade. Trainers at gym made me remove them. Boy, those commercial gyms...

What, running DOWNHILL isn't an important part of well-rounded fitness? I'm just sayin'...

famaral--include the bar

225#x5,275#x3
315#,325#,325#,335#,335#f,335#,315#

started using ring pull ups with false grip in my warm up. working hard toward my MU.:)

Was in KC for the day so stuck with hotel gym (poor). So I did Franish:\

21-15-9

90 lb dumbbell thrusters
Lat pull downs with #13-15 (whatever that means)

9:15

Maybe try deadlifts this week. Just ordered starting strength.

warm-up
135
185
225

275 x 2
295 x 2
295 x 2
295 x 2
295 x 2
225 x 10
225 x 6 grip sucks

40M/5'8"/180

CFWUx2
135X5 WU
205x1 WU
295/310/310/310/310/310/310 (310 is all the weight I have right now)

135,185,235,255,275(f) w/straight bar; 230,250,280,300(f) w/ trap bar. I wanted to see what, if any, advantage I get from the trap bar. Now I know. I wear a back brace for heavy deads, I know, I know it's a cheat but if I miscalculate and injure my back, it's weeks and weeks before I can get back on the horse. I'd rather "cheat" and stand up straight. BW:173, Y/A:58

24/bw 210

275/315/335/365/375f/375f/365
pain in shoulder

275, 315, 335, 370(f), 355(f), 315, done

only did six reps, didn't have what it took today

PR is 355

very dissapointing

397,407,417,427,432,437,442

bwt-165

pre - amrap push ups, 60 sec b/t sets - 62/29/19
post - L sit practice

BW: 200
CFWU
DL warmup:
205x5
255x3

325, 345, 355, 355, 365, 365, 375 (contol on way down needs some work)
old PR was 355 (saturday's CFT)

HSPU practice

the videos and explanations are helping a ton with all the exercises, thanks.

a new PR!!!!

after CFWU,
greased the groove with 10x135lbs, 5x185, 3x225 then,
4sets of 1x280, 2sets of 1x290, 1x305(PR)

Hot damn!!!

BTW, 5-11, approx 180lbs 30yom

OPT, nice job. I feel like a wimp posting after you.

34 yom
bw 180#

305
315
325
335
345
355
365 F

The Parkour stuff is pretty wild. If I was younger and was living in a big city, I could see how it would be fun to get into. I am a trail runner so learning how to tuck and roll has me very interested. With lots of roots and rocks on our trails, it is not uncommon to take a spill. In fact, one buddy we run with is an ex gymnast and he is the only one I know who can be running, trip on a root, and get back up running without hardly missing a step.
The videos of late have been awesome. Keep up the great work! It is very appreciated.

Nice job OPT mommy!!! Getting very strong!

Nicole

275,275,295,295,315,315,265

Scott
225,225,245,245,245,265,265(pr)

33m/185#/6'/CF39

12rep CFWUx3

DL - 315,335,355,365(f),365(f),335,355(f)
Tabata Sprints - TM elev 2.0, speed 9.5 (go 10.0)

Not my best day. Legs still weak from Barb.

275/295/315f/315/295/295/275

275,325,345,365 (PR) 365 345,325
with trap bar, trap bar gives me about a 10 or 15 lb advantage.

cfwux3rds 15 reps of ohs,pushups,situps 10reps of dips, 5dhpu's, 5 hspu's to a 3" block

225x3 315/365/385/405/425/445/475* (*felt like i was just short of full extension but spotter said it was good)

365
385
395
405
410 PR
415 NG
did not attempt a seventh

194# 30 yo male
10, 15, 20, 30, 35, 35, 35
weights are for one side of the bar in kgs. Max was ~ 200#

Did max on Sunday 235 pr.
didn't feel it today, worked with 215 for sets.

coop bw 168 age 38
185#x10,205,225,245,265,275,290F,290F
Mke bw 180 age 23
185,205,225,245,265,290,305,320,340f
will bw 240 age 28
185,205,225,250,300,350,375

49 yom; 230#; 5' 11"

no belt, hook grip
warm up: 135x8; 185x5; 235x3; 275x1

295
315
325
325
330
330
325

Did the 3 x 800m WoD first and posted results there.
1/3 CFWU, burgener warmup, 245lb x 2

355-365-385-395-405-415(pr)-420(pr)

Previous pr was 410. Think I might have made up to 430. Very surprised after recent CFT totals - had much more time to do this right, however. No belt, no straps, done with straight bar, chalk, and regular hook grip.
500 by the end of the year.

Age:40
WT:152
BF:11%
Sex:M
225,245,275,(295 halfway),275,275,275

Felt better about my deadlift after the training at One World...my low back feels much stronger since starting CrossFit. Thanks coach and staff. The Video is rad too.

125 to warm up
215
285
335
351 this is all the weight I had in the basement + dumbells that I hooked onto my bar
351
351
215 cool down

Age 34
BW 147#

300#
305#
310#
315#
320#
320#
325#

big pipe: bw 185
225, 315, 335, 365, 385, 405, 415 (pr) finally broke past 405

CFWU x 2
DLWU = 185 x 8, 225 x 3

250/275/285/295/300F(GRIP)/*300/*310 PR

*LAST 2 SETS USED AN ALTERNATE-HAND GRIP.

CFWU x 3
225
245
255
265
225
225
225
At Life Fitness Center, Enseneda, Baja.

275,315,315,315,315,295,295

Executed DL WoD: 245, 265, 265, 275, 275, 280, 280 lbs.
- An 8th DL rep at 295 - PR.
- 5 sets of wall-based HSPUs.
- Misc ab work.

bw 258
315-365-385-395-405-415(F)-405(F)
had to wear sneakers, but equalled new deadlift PR (405) set 3 days ago

F/29/138/5'7"

135-155-175-195-215-225(PR)-235(PR)

CFWU x3

225 x 5
315
335
365
375
385 miss
345
345

CFWU x 3

135# x 10
185# x 5
225#
275# (PR)
295# (PR)
300# Failed
225# x 5
225# x 5
135# x 10

M/48/5'10"/176

Deadlift

315X1
315X1
315X1
315X1
315X1
325X1
335X1

135x10
225
245
255
265
275 (PR)
285x2 (PR) Failed on first attempt - second one good
255

BW 165
Age 28

M/30/200

Warm-Up - 500m run, DL 135x10, 135x10, 225x5, 225x5

WOD
275#
315#
325#
335#(old pr)
345#(new pr - hurt)
335#
315#

between sets worked on OHS w/ 24# body bar. 7x10reps

core workout + 30 Knee to Elbows

39/195
CFWU x 3
then..

284
304
324
344
324
340 (poor form)
350 (More than the CF total last week. Hooray!)

For Lent, I'm giving up grains, pasta, rice, beer, whiskey, potato-any other starch you can think of....

I've got 40 days to REALLY whip myself into shape...

re: Bob Mc Comment 140. Parkour is not limited to the young or to the city, we have had guys up into their forties join us for jams and parkour is just as applicable to natural enviroments as urban in fact David Belle always makes sure to mention that parkour can be done in natural or man made enviroments when he describes the discipline.

I personally train in the woods as much or more as in urban enviroments I just find in more rewarding.

cfwu x 3
225/275/315/365/375/395

135,205,225,235,245,255 (failed on 255)

lil pipe bw:170
225/275/315/340(pr)/350(f)/335(f)/325
had been strugglin to get 340 for little while...contrary to my bloody shins, getting it felt good

265/285/309/349/353/363(f)
bwt 158lbs

pre - amrap push ups - 30/19/14 60 sec rest btw.
post - L-sit practice

21/m/155
3@225
1@315
1@345
1@355
1@365
1@375 (PR)
1@380 (Failure)

22y/o M 230lbs

315 345 365 375 385 395 405(lost form, but still solid)

All raw. Palm-up, palm-down grip.

28 y/o 170 lb 5’10” approx 11% bf
CFWU x 3, subbed 5 ring dips per round.
Deadlift 95lbs x 10, 115lbs x 5, 135lbs x 3.

Deadlift
165lbs x 1
175lbs x 1
185lbs x 1
195lbs x 1
205lbs x 1
215lbs x 1*
225lbs x 1*

3 minutes rest per set. *PR
Compared to 070130 +20lbs on max weight

1@135
1@185
1@205
1@215
1@220
1@225
1@230 (it was scary, but I managed to lift it)

cfwux3
185x1x1

M 175lbs 23yrs
CFWUx3 + muscle-ups
315
315
335
335
345
350 (personal best)
350 (don't know how I did it. May be crippled tomorrow)

took it easier than last time.
225
245
265
285
285
305
325

26yo/M/68kg

Deadlift
1-1-1-1-1-1-1

110kg-120kg-130kg-140kg-145kg-147.5kg(PR)-150kg(PR)

309
329
349
369
389
399
309

neil(49)165 & Ellie(52)110

Deadlift

Neil W/up sets 10 X 143 5 X 253

1 X 319
1 X 363
1 X 396
1 X 418 PR
1 X 396
1 X 396
1 X 396
A new PR but felt that my grip was at it's absolute maximum, just managed to hold on.

Ellie W/up sets 10 X 99 5 X 143

1 X 165
1 X 187
1 X 198
1 X 210 Failed
1 X 210 Equals PR
1 X 187
5 X 187 confidence builder set.

The Dirty Dozen continued.

Myth #8 Losing weight on the scales is a good indicator of fat loss.

Unfortunately those bathroom scales can only tell you how much mass is stood on them, not what that mass is composed of. When you begin exercising, you'll almost certainly gain muscle mass(because you're actually using those muscles) and will probably lose body fat(because your calorie burn rate will be increased).
Suppose you gain 2 kgs of muscle and lose 2 kgs of fat , your weight on the scales will be unchanged. However , your body composition will be leaner, containing less fat and more muscle. Moreover, because muscle mass can be added without an increase in girth(the muscle just feels more toned) and fat tends to lie on top of muscles, you'll become slimmer and your clothes looser even though the weight on the scales is unchanged. Indeed, it's possible to gain weight on the scales while simultaneously becoming leaner and slimmer! Weighing on scales is only useful for indicating fat loss/gain if your exercise habits and your hydration levels remain absolutely constant.

To be continued.

P.T. Exercises (for knee)
135x7

WOD
275-315-335-355-375-395-415PR

Was finally able to get pass 405. Back felt good minus a little tightness afterward in the lower left portion. I do need to work on keeping the bar closer to my legs as the weight gets heavier. I noticed a tendency to let it drift away.

Get some, Go again!

Deadlift
The Spartan(18)

1 x 175
1 x 175
1 x 175
1 x 185
1 x 185
1 x 185
1 x 195
Awesome workout.

Deadlift
395 x 1 x 7
3 min rest
Need to get more weights.

M 160 45yrs
CFWUX3
225
245
275
295 pr
305 pr
315 pr
320 pr

47/165
225
265
285
300
300(f)
275
275

#183 Neil- I am really enjoying your little nuggets of information. Some I know but others I don't. Thanks for the free education!

One more week of rest for my foot. I thought today I could at least do some upper body stuff, but no, I got hit with the stomach virus that is running around.

Kate

295 max

This is my first WOD, I don't know how well I did.

275 x 1 x 7
1:30 rest between sets

26yom, 172lbs

365
405
435(failure)
425
405
405
365

I'm sure this has been discussed, but I'm assuming all WODs are to be done sans belt?

Got up to 395 lbs (pr!)

bw = 175 lbs.

warm-up 225 X 3

315
345
365
385
400
405
315

cool-down 225 X 10, 135 X 10

over/under grip alternating each set

DL's

185x2
225x2
265x2
270x2
225x3x6

(SLDL*175+BntOvRw*85*2+LatPuldwn*130+GdMrng*95)x8x3

M/33/179#/5'9"/CFT=830

WOD As Rx'd
305.315.325.335.345.350.355-PR

405
405
405
405
385
385
385

19 yom, 170-75lbs

205, 225, 245, 265, 285, 295, 300

my max is 350 the second to last time I did the CFT, but it took me 10-15 minutes to use shoe laces to tie on the 25lb dumbells on either side cause all I have in plates is 300 lbs worth. I really need to go and buy some more plates.

295, 315, 335x5

40# improvement over last time. Form started to break down last 2 reps; shoulders moving ahead of hips. Still happy with improvement.

Followed with CFWUx2 and 500m sprint on C2 rower

Part of CFT:
135x3,225x2,275x2,295x2,300-fail

61, BWT 283. 2 rds CFWU, new RP! 315,325,335,340,345,345 (failed 2X), 340, 340.

STT CFWU 185 x 7.

26, 6'6 or 6'7 - 230lbs - first time doing DL for ME since high school...

2 workouts today, gym doesn't have anything other than smith racks. . . apparently insurance on corporate gyms is too much for them to afford...

1 - cfwu X3

DL 1 @ 205
1 @ 255
1 @ 275
1 @ 300 (fail)
1 @ 300
1 @ 300
1 @ 300

guess i need to buy more plates... i could have picked up another 10 or 20lbs just have the 300 that came with the bar i picked up...

Warmup: 1 8min mile

135/205/255/305(attempt only)/275/255/205

Bring gloves.

CFWU
and today as rx'd
deadlift
225
245
265
275
315
405!previous pr was 350(i had a little talk with myself to get this weight up!

thank you Crossfit!

Hey-

WOD: DL
405x3x1
425x2x1
435 fail
435x1 off 5" blocks

Xtra: FS 205x5x5

-K

CFWUx3 (no pulls,sits too sore from yest.) plus extensive DL warmup

BW 127

175/180/185/190/195Fx2/185/185/175

Really want to break 200...190 ties my PR though, and I couldn't get it up the last two heavy DL days so that was a bonus. 195 moved an inch or so...

39yom 5'6" 165#

CFWUx3

155
165
175
185
195
205
215

M,32,200
CFWUx3(10reps)
DL 225x5
315
365
385
405
425
450
470(FAx2)
465 Probably could have got the 470, need some gym chalk.

325-325-330-330-295-305-305

115
135
165
185
185
185
165

165-185-195-205-210-220-235

Wow, people are putting up some impressive numbers. I am humbled.

bw - 190

315
325
335
335
345
345
345

worked on knees-to-elbows afterward, and then going inverted. K2E are no problem, and can get inverted completely, but cannot do it w/ straight legs - need to bend knees to get into inverted position.

Matt:
315
335(pr)
315
335
335
315
315

Heather:
115
125
125
125
135
155
155(pr)

225, 275, 315, 405(f), 345, 355, 365

315# for all sets, still trying to work on my time managements skills. was really feeling this. I'm wondering how the 6 miler tomorrow is going to go?

Comment on # 32
Watch a video of Pyros Dimas at 189lbs clean and push jerking 469lbs

http://youtube.com/results?search_query=olympic+lifting+pyros#

its all about form technique and practice (and balls)

btw 235lbs, 29 yrs; still learning the DL, felt good today, going for 300 next time by starting with 235. 205, 215, 235, 255, 265, 270, 270.

CFWU X3
DLWU
165
165
175- form not as good
170
170
170
170 (tried on 180- f, 175 form not as good)

Played a little with the bar on hang cleans, OHS, Thruster, etc
Stairmaster 20 min

Was pretty tired today
Erin

Huge weight today, OPT and OPT Mommy, well done. Rob C and Trevor, looks like you've got me on the run...

bwt ~114
all reps @ 245 (~90% of 1RM)
Followed by some light kb technique practice

Thank you #127.....

Kegger, OPT & Kevin Rogers

Great job today. All those 400+ lifts are really something for the rest of us to shoot for. Strong work.

MC

Mark
225, 255, 255, 255, 265, 275 (f) 255

bw-199

wu
25 ring dips
25 crunches
10 135# backsquats
10 50#kettlebell goodmornings
10 135# stifflegged deadlifts
5 225# sumo deadlifts

wod
1x305
1x305
1x315
1x325
1x315
1x305
1x305

No pr today, but more overall weight lifted then last time in January.

MC

135, 220, 310, 360(f), 330, 310, 310

FEMALE
BWT:184
115
135
155
165
175
185
195

45/242

315x5/355/385/405/445/405

M,26,200

CFWU x's 3 (10 reps)

180x5
200
225
250
265
265
250

Fairly new to CF and the DL. The vids are great and helped out with my form. Outstanding program.

Thank you #127 U T Steve

135,155,185,205,230,250,250

Never gone for max before, so I started at a weight I knew I could handle and went from there:

185-205-225-245-265-285-305

All with VERY strict form.

44/175

402
402
402
402
402
402
402

No PR's in me tonight, just looking for consistency.

M/20/160

135
205
225
235
235
240
225

donkey kicks x100 5:06

3x CFWU

205
205
205
205
205
205
215

M/40y/180#

m/21/150#
225
225
225
245
245
245
255

43 / 200

135.225.295.345.350.350.350

Sailorcrew,

I'd say you where consistant. Strong work.

MC

Ben
29/174
===================
225
275
315
335
355
360(fail)
350
======================

M/27/250
315
335
355
355
365
365
365

315
325
335
345
355
365
315

easy as pie

male, 27, 6'2", 250lbs - newbie

2nd time ever doing DLs ("Linda" last week was my 1st time)...probably started a bit light just to be on the safe side.

135
185
185
205
205
215
225

Looking forward to next time!!

275
325
335
345
355
365(f)
325
325

161 lbs, 34 yom
315
335
345
355
365 failed ( PB )
335
335

up to 355 DL

Mike Donnelly

LOVE THE IMPROVEMENT!! When I started X-Fit in September, my max dl was 65#. No kidding. One skinny weak chick. Today I hit 165#.

I still weigh the same(125), but it's entirely different. Like I'm wearing a fake muscle suit for halloween.

100# gain in 7 months.

I LOVE CROSSFIT!!!! I LOVE CROSSFIT!!!! I LOVE CROSSFIT!!!! I LOVE CROSSFIT!!!! I LOVE CROSSFIT!!!!

95x5
115x5
125x5
135x5
145x3
155X3
165x3

295-315-365-365-365(f)-315-315

Linda DL practice: 5x5x275
K2E & Dip work.

32yo/5'9"/182#
205
225
225
235(pr)
235
245(pr)
245

Deadlift:

262 x 1
312 x 1
312 x 1
332 x 1
332 x 1
352 x 1

315x1,325x1,325x1,325x1,325x1,325x1,325xF. Need to work on form still hips are rising faster than my shoulders.

--

Dead lifts, 7 singles in lbs:

(added HSPU variation to CFWU, just in time for tomorrows WOD I see)

240
250 (failed, added tape)
250 (failed, switched to alternated grip from hook grip)
250 (pb)
250
255 (pb)
255
255
250 (form deteriorated here, but I'm calling it #7)

Need to work on full extension and grip strength.

--

wod:
225x2
315x2
405x1 didnt feel good so went back down
375x2

then 3 sets of 10 goodmornings at 95lbs
3 sets of 10 50lbs kettlebell
4 sets of 20 with 20lbs medicine ball decline situps...

not too bad

M/6'2"/200lbs/29yo

365 lbs.
375
345
295
345
345
345

Decreased weight after two sets because I felt I was getting sloppy and wanted to work on technique. Found I had to decrease to 295 to use a double overhand grip. Went back to alternating grip for the last 3 sets.

33 / 227#

This time:
315 / 325 / 330 / 335 / 340 / 345 / 350

Last time:
315 / 325 / 335 / 340 / 345 / 350 / 355

bw: 185

As rx'd: 225, 315, 350, 375, 395, 415, 435(pr)

BW 70kg
130kg 1
140kg 1,1,1,1,1,1

180/34

185,205,225,225,235,235,245
This is the first oly lift I have done since injuring my knee three weeks ago. A little twinge in the knee but it sure felt good to lift again and the 245 is only 30 pounds under my max.

CFWU
Deadlift
135 wu
225
275
295
315(f)
315
295
275

age 40
bwt 212#
1-225
1-275
1-315
1-335
1-345
1-355
1-365

Jason at Brand X gave us this one tonight:

12-9-6-3-6-9-12
20" Box Jumps
Push ups
65# Thrusters

21:10

CFWU
135x5
185x3
205,225*,235
245,255,255,255,265,265,265
* Old PR
Better form allowed a bigger weight but I suspect I have gotten a lot stronger since last time as well. Hook grip is getting more comfortable but almost lost it the last rep.

M/26/180
315
335
345
355
365
375- fail
375- fail

Added some overhead squat work and some clean form work at the end.

M/21/160#

W/U x1
270 x1
280 x1
290 x1
310 x1
315 x1
320 x1
320(Fail)
310(Fail)
290 x1

2/21/07
9:21pm

60,80,90,100,110,120,130

First one back in a long while. Left hip hurting. Not good weights, but a good start. Finished with Airdyne for 12 minutes (4 miles).

Age 51/BW 240#
After warmups - Deadlifts 7 x 1 (275/275/325/325/325/355/355)

350 x 1 (pr) by 5 pounds

40/162
225
275
280
285
290 (fail)
285
275

63" 150#
cfwu x3 + dl155x5

1x245
1x295
1x315
1x335 grip failed
1x335 hook grip
3x365 hook grip

CFWUx3 (ring pushups -5 reps)
405, 405, 410, 415, 415, 420(F), 365

Row 1000M cool down

cfwu x 3 (-70 on the pullups and dips)

205-215-225-235-245-255(pr)-[255(failed)]-225.

Got 255 up over my knees the second time but couldn't straighten up. Set it down gently, though. No point making a big crash.

5 x 225

1 x 275
1 x 295
1 x 315
1 x 335
1 x 355
1 x 365
1 x 375PR

23
6' 170lb

1x225
1x275
1x295
1x305
1x305
1x305
1x305

m/33/180lb
warmup 110, 140, 200
315
315
315
315
315
315
315

235 x 5
235 x 3

365 x 1
385 x 1
405 x 1
415 Fail at knee level
415 Fail at four inches
405 Fail don't even think the bar moved
385 x 1

Very disappointed! I had a personal record on 12/12 of 445#, and ever since then I have been struggling. I guess that day was a wild abberration. Now 500# seems really far away.

BW 224#

Did 4 sets of 10 pullups and pushups. Some stretching, and some squats.

120# x 5
208 x 1
252 x 1
272 x 1
300 x 1
305 x 1 pr
310 x 1 pr
315 x 1 pr (kind of bad form though)

Thanks Coach, and the Crossfit community as whole.

225 x 5 wu

255/275/285/295/305(pr)/315f/225x3x2

m/23/175

225x2
275x1
295x1
315x1 pr (although I had to switch to opposite grip)
295x1
275x1
275x1

Thanks coach, keep the workouts coming! And the great videos!

BW: 170 Age:27

225x5
315x3
335x2
365x1
365x1
405x1
410 - failed
315x3

295/295/295/295/305/315/325

225-285-295-295-315-315-315

N: 165, 175, 185, 195, 205, 215, 220(pr)
J: 250, 295, 305, 350, 375, 395, 4059(pr)

slowly building back up
130-135-140-145-150-155-3x150 kg
extra L-sit
Johan

195/200/205/210/205/200/195

Age 30, BW 183.5#, 5'10"

Yesterday:
225*3 + CFWU*2 warmups

275/285/295/295/305(f: grip)/300(p.r.)/295

All with mixed grip, no straps.

310 (fail), 295, 275, 275, 275, 275, 275

Not feeling it...don't know why?
315/335/345(f)/315/335/335(f)/315
Don't know what is going on today, because PR is 365.

As rx'ed

275, 315, 315, 335, 335, 345, 345

23/BWT:150

Burgener warmup,
225x3
235x2
245x2
255x1
265x1
275x1
285x1
300 fail
295x1 - argh! Can't get over that 300 barrier!

Been doing Xfit for a couple weeks, and figured I'd better start posting to hold myself accountable.

1 - 225
2 - 245
3 - 265
4 - 285
5 - 305
6 - 325 fail
7 - 305 fail
8 - 285(didn't want to end on a fail)

TSCHANZY 44YOM 175? 5'9"

AFTER BARBARA

225
275
295
295
305
295
275

245, 275, 295, 315, 350, 370, 380 F, 375

155/175/195/215/235/255/275

225/275/315/335/365/365/375

CFWU w/ knee push-ups

165
189
189
209
209
211
231 (PR)

41 yom 6'1" 197

CFWU
275,295,305,310,315,295,275

-CFWU 1x10
-Back Squat 5x5x185#
-Bench Press 5x5x150#
-WOD: warmed up w/ 5x45 and 3x95 then...
225#
235#
245#
255#
265# (PR)
270# (PR)
275# (PR)

Then worked w/ my new rings, got my first muscle-up baby! Then some ring dips, max pullups, and 2 mi run. Big day today.

50 yo male 185 lbs 5'10"

205/225/245/255 (old PR)/265/270/275 new PR

Thanks Denise!

40yo male/200 lbs

Trying out crossfit after lurking for a long time ... have to get back into shape and I'm not getting any younger.

WU (Pushups 20-15-10-5, Situps 20-15-10-5, 1.5 mile run)

1x135,155,175,195,215,225,235

Just getting back into lifting ... decided to go light, focus on form, and work my way back slowly.

M / 37 / 185

Warm Up – 45 X 10, 135 X 7 & 205 X 3

275, 285, 295, 305, 315, 325 & 335

335 PR….

BWT 110lbs

165, 175, 185, 195, 200, 210, 220

Had no idea where I'm at, so kinda blew it, could have probably gone a little heavier!

295/305/315/325/335/345/355

previous = 295/305/315/225

BILL- 46yom 179bw
3x CFWU

225
255
275
290 (pr)
295(fail)
285
280
275
275

2x rope climb
overhead sqat-115lb x 3

35/M/215#
CFWUx2
dead lift warm up with 135#
225
315
365
375
385(PR)
365
365
I have started rugby training indoor 2 nights a week.. so CF and training is KILLING ME!
doc

Jeff-390
Charity-175-195-205-215-225-235-240

worked up to a 135kg double

BW 188#

315*2, 365*2, 385*2, 405.

Felt good, but back rounded off at the heavier weights. Did some reps at 225 to focus on form.

age 17 bw 165

135/155/185/205/205/225/245/265(f)/265/185 5x

done with straight bar and finally got form down just gotta remember to stick chest out

135 x 10 WU

225 x 3
275
275
275
275
275
275
225 x 3

135, 185, 205, 225, 255, 275, 305(fail)

21yo M, 175#

205
205
225
255
275
295(f,f)
285(PR, I'll take it!)
275

bwt: 155
135-155-175-185-185-185-185
first workout in about 3 weeks, took it easy so i wouldnt hurt myself

235, 245, 255, 265, 275, 285, 295

Warmed up with WOD from 2/22, posted there.
DL WU 135x5/185/5
205
225
245
255 4 times

Wanted to lift a heavy weight a bunch of times. Need to work on not popping my butt, staying down through the lift. All 4 at 255 up smoothly (PR 275).

2 warm-ups 135 X 10
225/275/295/295/295/295/295

245

CFWU
135x5
225x3

315/375/405/405/405/405/405

BW 59kg

60, 64.8, 65.2, 70, 72.4, 75.2, 77, 80kg

41/178
250-270-290-310-320-330(F)-330(F)

Smoked

In a hurry so...
185
205
215
then 135 x 10

26/6'6"/180 lb
CFWUx3 (ring dips sub for bar dips)

135x10, 185x5, 205x3
225-245-255-265-275-275-285

Hey,
Forgot to post.

255lb 41yo M

as RX'd

335,375,405,405,415,415,405

Need to work on this move to increase the weight.
Used sumo stance over close wide grip. Hook grip used (it's awsome sore thumbs lol)....

Cheers,

From Sunny warm north (hahaha)
Mark

M/40/210#

316
356
376
386
406 Fail X 3 Best to knees

Didn't have the mojo last night

Brandon - 225, 275, 295, 305, 315, 320 (fail), 315

Marie - 7x95

done on 2.22
WU Deads 10 x bar (45lb)
135 x 5
205 x 2
255 x 1
175 x 1
175 x 1
185 x 1
295 Failed (grip, form, back ouch)
J

365, Ankle still tender....385 next time!!??

Warm up 500-1000-1500-500 Row
Deads:
270
270
270 (knee makes a popping sound)
270
265
260
260

BW: 145

225, 295, 315, 365, 405, 430 (didn't lock out shoulders), 405 fail. 10x135 wu. 10 min ellip wu 16/16.

51 yo/m/195
155x5, 155x5 for warm-up with other CFWU components.
205
295
295
335
360 pr
300
300

Joe
365
385
395
400 (pr)
400 (failed)
275
275
5 lb increase since last

Joy Beth
245
255
255
265 (pr)
270 (pr)
275 (pr)
15 pound gain since this workout last came up

M/38/5'11"/165

135
225
275
290
315
335 (shaky & some d!ck decided to pull a plate off the rack as I was pulling)
315

Still feeling some soreness in my ribs from that bad box jump a week and a half ago but on the recommendation of my bagua teacher Tom Bisio, who is also a Chinese Sports Medicine specialist, I took some "trauma pills" (Die Da Wan); turned the corner on pain and strength in a day. He's got a nice book out call "A Tooth from the Tiger's Mouth" all about traditional Chinese Sports Medicine and the different remedies available post-injury.

F/41/148 :)

##
165 x3 - practice form
185
195
200 (ugly)
195
200
205 (pr +5)
210 (pr +10)

Finally used the hook grip. And some baby powder.

3 mile training run...23.23
Then WOD
225 X 7

%%%%%%%%%%%%%%%%
Joey:
315
335
355
375(PR)
375(Fail)
355(switched bars, hands slipping)
355
355

Paul:
315
335
355
375(PR)
375(PR)
355
355
355
%%%%%%%%%%%%%%%

bw 149#
275,285,295,305,295,295,285

275,295,315,335,355,365,315 x 5

Did not feel it today

275lbs

1st time deadlifts:

145x2
165x2
195x3

Could have done more earlier.

M/30/193

did this with the 2/22 WOD
7x3 #315
mixed with HSPU's and PU's

warm-up: 5 min row, 3x3 deadlift 135lb.

as rx'd:
175-185-195-205-215-220-230
everything above 185 was a PR

cool down - back ext. and deadlift

CFWUx3
5x45, 5x135 warmup
225-255-275-295-315-315-325 (f) – pulled muscle in back, arggh! Is there something wrong with my DL form? I was still sick with a cold, probably shouldn’t have gone for personal best. :(
No warm-down, for obvious reasons. :(

last time
070130

365
375
385 (f)
385
395 (f)
395 (f)
375 (f)

this time
070221

365
375
385
395
405 (f)
405 (f)
375

29/185

225
225
275
275
295
295
295
Didn't go too heavy today - lower back pretty sore.

deadlift 215 lbs i was more focus on form than lifting heavy today, juan

ASWU
225
275
295
315
330
335-PR
345-PR!
Muscle up practice, set of ring dips, kipping practice
fabulous friggin' day

doing this way late, but had pr so wanted to post
f/5'5"/145
205
225
225
225
235 (pr)
225
205

Thanks crossfit! Last summer I couldn't get 225 off the floor.

M 38y/o 188 Bdywt

455x1x7 no belt
should have gone up to 525 for a single

225x3-275-315-335-355

bw 185

245,265,275,295,315,335(f),335

245 max

BTW 250
DL - 505
20# off my max, but ok considering I did the rowing before the lifting and added 12 ring push-ups between each DL attempt

3x1000M row w/ 2:00 min
4:20 - 62 cals
4:06 - 65 cals
2:59 - 68 cals

225
245
260
275
285
295
310 (new PR)

Forgot to post... just catching up now

M/38/185

225
245
275
295 (failed)
245
225
185 (10 reps)

I was expecting to top 300 for the first time but felt a nasty twinge in my lower back that stopped me mid grunt. I will hit 310 next time out.

More better faster

275
275
285
295
295
295
295
Still fighting a bit of a bug. Body felt strong, but had some trouble catching my breath after the warmup.

Paul:
255,265,265,275,285,295,300

cfwu x3
215,235,255,275,280,280,280
no more plates in the garage...Pendlay bumpers and crossfit special bar on order now
note: posting 2 days late after w/o

135 x 5
225 x 1
275 x 1
295 x 1
315 x 1
335 x 1
365 x 1
365 x 1
felt good!

m/39/194 (today) tried 345 twice got but only half way. did rest at 335 and was ok. there. DLs felt good. Mostly my grip now that is failing. In the past my grip could keep up with my back but now back is stronger and grip is lagging.

Age 35
bw 185

325,335,345,355,335,325,275

225
275
325
375 (felt good)
405 - 395 - 385 all failed
355
325

Then OHS 95, 135, 155, 175 (f)

225
275
315
325
335
345
350
350- failed
335

21/ m / 165#

Warmup: 185x6, 255x5
275, 295, 305 (PR), 310 (F), 305 (F), 305, 295

225
315
325
335
365
375
385
no wraps. reverse grip.

Deadlift
185,185,205,205,205,185,185

Deadlift: Good form (increase)
135/140/145/150/155/160/165

38/235/M

397/417/417/437/447/457/467/477(F)

no barbell at present... so sandbag DL instead:

132 x 5
132 x 5
132 x 5
154 x 1
154 x 1
154 x 2
154 x 2

(gripped under bag)

31yo/m/175 lbs
done on 2/26/07
deads:
225 x 1 x 7
felt good, go up 10 lbs next time IF you feel strong that day. take it easy on teh back. used long pants to help slide bar down thighs/knees.

did another WOD

Called "Got Grip Jr."

3 rounds of:
5x225lbs - Double overhand DL
2x90lbs - suitcase DL
10x45lbs - One hand BB snatch (alternating hands)
10 - Towel Chins
2x90lbs - Farmer's Walk for 20-25 metres

did in around 21:35

44, 5'11", 201lbs
295, 305, 315, 325(PR), 335(PR), 345(f), 315

m/ 29 yoa/ 6'2"/ 255 lbs.

1. Dynamic Stretching
5 minutes

2. Modified CFWUx 2 for 10 reps each
-OH Squats 45 lbs.
-Goodmornings 45 lbs.
-Strict Pull-Ups
-Ring Dips
-Sit-Ups
-Samson Stretchx :20 seconds

3. Overhead Squats
Worked up to 175x 1 for a new PR.

4. WOD- Deadliftsx 7 singles
225x 1
315x 1
405x 1
425x 1
445x 1- This was a grinder and back felt iffy so...
405x 1
405x 1

5. Static Stretching
10:00

275#
285#
295#
305#
315#PR
275#
225#
Never thought I would ever break 300#
THANKS CROSSFIT!

275
285
295
305
305
295
295

Broke 300 lbs for the first time. Have to remember to get some wrist wraps, my grip was giving out on the heavier sets.

41yom 152

Set#1 185lbs – lifted no problem used hook grip
Set#2 205lbs - lifted no problem used hook grip
Set#3 225lbs - lifted no problem used hook grip
Set#4 245lbs – Used hook Grip and started to feel the weight of what I was doing
Set#5 245lbs – Used hook grip again felt the weight
Set#6 245lbs – Used alternating grip and felt easier
Set#7 265lbs – Used alternating grip good form but don’t want to go much high than this for a bit

Paul 215/255/255/285/285/305/305
Andy 215/215/255/285/285/305/305
Damon 205/205/215/215/215/215/215
Jaimie 205/215/215/215/215/215/255
Jen 123/143/143/153/163/173/173