I kinda pre-empted this one and sort of did it yesterday:

Skipping, rowing and Berg' warm-up to err... warm up.

7 x 55kg
5 x 75kg
3 x 85kg (old pb @ 80kg)
3 x 95kg
2 x 100kg (new pb, grip almost failed on no.2)

Age: 28
BW: 70.5kg

See y'all there!

I know this question always comes up, but for this particular exercise is it recommendable to do max weight all the way through or phase in to it? Thanks.

Hi, only my third day, excuse me if I don't know what's going on.

How long is the rest supposed to be for today?

What is the CFWU?

Hey guys, sorry to be a pain, but I'm new to this whole thing as well.

Is there a recommended weight we use, or a recommended time between sets? Don't really understand the whole thing.

Thanks in advance!

Does anyone use wrist straps for max effort DL's?

#6 and #7

You're going to be told by everyone and their brother to read the FAQ's...but you really should when you have time. All 3 of your questions are in there. But to get you started quick...

CFWU = CrossFit Warm Up (usually done x3)
Samson Stretch, 15 pull ups, 15 push ups, 15 sit ups 15 Overhead Squats (no weight), 15 dips

Rest for this WOD is whatever you need in order to give your max effort - just don't get too cold. Usually anywhere from 1-4min.

Use whatever weight you can and still complete all 7 sets with good form. Some of us work up to a max on last couple sets from about 70% on the first set. Others add most of the weight mid sets and drop down for last couple. If you're not used to doing the deadlift go light and practice your form.

#8

If you use wrist straps then it is not a max effort, because you'e not gripping the bar, the straps are.

If you deadlift enough, your grip will improve and soon you won't need the straps.

good luck!

another video of white Morpheus.
"Stop trying to hit me, and hit me"

Is it recommended to use a belt? Or are belts frowned upon? I plan on NOT using one as correct form should alleviate any major strain on the lower back (correct??). I just haven't done these since High School track and have no idea what weights I will be using, but I figure pretty high weight as it's for low reps.

This will be my 5th CF workout in a row (also my 5th CF workout ever!)... Every day has been better and better to get through (with the first being a disaster). I don't want to be too premature with my praises, but it's nice to once again get excited (and a little nervous) to workout.

Wow,
please most of the questions asked here are answered in the FAQ http://www.crossfit.com/cf-info/faq.html please refer to this as it is quite extensive and will answer tons of your questions in these regards.

Thanks

A note for the new guys. Read the FAQ (Front page Link) carefully and then if you still have questions fire away here.

Cheers Aaron

when i started crossfit i didnt ask repetitive common sense questions. this isn't rocket science, if you can't figure it out then maybe you can't figure out why you should do crossfit anyways.

sure everyone is new once, but at least show a little motivation and do it yourself effort. everything you basically need to know is on the left of the home page.

just remember to..... READ IT!!!! before asking dumb questions.

think before you ask your next question, because this page is used to report scores, don't clutter it up with nonsense, pleeeeaaaassseee

my shoulders thank you for a DL day tomorrow.

Please tell me someone is going to video the Crossfit Games this summer. I would love to see some of the highlights. Great motivation for those of us interested in competing next year!

This is my first time doing crossfit. Is it okay to wear pants or should I always wear shorts. I know pants can restrcit some movements, but I think the extra weight should help overall strength. Also, Is it frowned upon to use gloves with wrist support?

Yeah, my question about the weight belt isn't answered in the FAQ... And yes, I guess if I wanted to spend 20 minutes searching on the forums I could. I just figured, for the same amount of time and space someone spends writing to "look it up", they could answer the question. Jesus, get over yourself. I'd rather not waste my time posting my achievements to a bunch of ego-driven a-holes so I'll follow the workout on my own and gladly shutup with my comments for now on.

Looking forward to this tomorrow. Can you just feel the love in here?

Concerning clothing and equipment: do the exercises "au naturel." Well, I don't suggest getting totally naked (I guess you could if you have our own garage gym...), but you won't improve your grip (for example) if you rely on straps and other "external" assistance. For slow lifts like back squats and deadlifts, I even prefer to go barefoot. Shorts or pants? As long as they don't restrict your movement and range of motion, it depends on what is more comfortable.

For heavy lifts at low (3-5) reps, I go with 3 minutes of rest. Make sure you stay warmed up.

Jason I've been doing crossfit for 6 months now and its still as great as the first 5 days were. Still always anxious to see the next workout and try and conquer it. Forget the belt and just keep good form. You got to admit the comment about the pants is a trip though. Keep crossfitin' !

I prefer shorts or on deadlift days just to get some good scrapes on the shins, but that's just me. Party socks / stripes are always good for deadlifts.

last 3 at 415lbs

Holy crap, this is not a good start to the comments section today. Yes the new folks need to take the time to educate themselves (even if it takes all of 20 minutes) but there's no need to berate them, we want them to stay and have a positive experience. Jon don't let yourself get frustrated by the same old questions, there will always be someone to answer them, even if it feels like we spoonfeed them at times.

I really hope the clothing questions are just trolls doing what they do best and should therefore be ignored.

Anyone know when we did this one last?

Yesterday's discussion of asst'd HSPUs got me curious. Here's the link on CF Edna Valley that was mentioned. Good pics.

http://crossfitednavalley.com/?p=25

Cheers.

Regarding a question by Alex two days ago - I don't think it got answered:

When I have an OLD injury that flairs up when doing new exercises, I have found icing it for 10 minutes before the workout and 10 minutes after has helped a great deal.
In my own experience, sometimes when a tendon has been injured and then healed, it will swell the first few times I stress it again. If I can get the swelling down, I get my range of motion back and it doesn't hurt afterwards. When learning muscle ups, for example, I had to ice my elbows almost daily for two weeks.

I'm not a doc or a medic, so be smart with this, of course, and make sure you made time for it to actually heal.

#25 Gaucoin - well said

Did this WOD two days ago (sorta) 5x5 DLs: 225, 275, 315, 365, 405

Not looking forward to lunges and burpees today.

Joey, I know, but I didn't realize what today was going to be last night. I just knew it was a single element weights day and thought I'd work on my deadlift.

Strictly speaking you're right of course -- I didn't do the WOD as posted. My apologies for any feeling that liberties have been taken or parties crashed by my posting.

Bother. I was pumped up for this one, then I tore off a callus on my right hand doing pullups. I also hadn't realized that the pullups would exhaust my hands! Oh well ... it's all part of that newbie fun.

So my tired ouchy hands just couldn't seem to hold onto much weight. Had to settle for 80K, 90K, 90K, 90K, 100K (dropped on second), 90K, 100K.

Has anyone seen the '300' workout? What are floor wipers??? I wanna try it tomorrow but I don't know what they are!!

33yoa
165#
cfwup x3, 225, 245, 265, 275, 275, (Muscle and Form failure) 225, 225

(CFWU + 7 burpees)x3

1 leg DLs due to equiment restrictions.
Set 1 = 100 (Not enough anymore)
Set 2 = 130 (Not too bad)
Set 3 = 130 (I can do more)
Set 4 = 150 (Cool)
Set 5 = 150 (Starting to fade)
Set 6 = 130
Set 7 = 130

#31-

"Floor wipers" from the 300 workout are as follows.

Lay on back on floor, press 135 lbs above chest. (bench press). Keeping your legs straight, touch feet to one plate, lower them to the floor in the center, and then raise them up to touch the other plate. That's one rep.

That is per an article in Mens Health about the guy in the movie and his workouts.

To me, the "300" workout and all the other stuff this actor paid some trainer to come up with is stuff we've been doing for quite some time at CrossFit.

BW: 170
Deadlift
1x5@135
1x3@225
1x3@315
1x3@365
1x3@315
1x3@315
1x3@315
1x3@315

Hmm, Do you think that Coach will take points off if you aren't color coordinated for the CrossFit Games?

I'm just joking and cluttering space with nonesense.

To all the newbies- Welcome and Happy CrossFitting!

Kate

#5
You are working up to your 3 rep max. You are right, most include the sets they use to progress to their max load and that is the way it should be done. In college and pro sports, athletes will always use 2-3 warm-up sets of a percentage of their max reps of whatever the set amount of reps is to work up to their rep max load for that day. You are risking injury by not working up to the max lift.

For instance:
Warm-up Sets
1: 3x225
2: 3x255
Work sets:
3: 3x300
4: 3x320
5: 3x340
6: 3x360
7: 3x400

30 yoa, 5'10", 177.5#
225*3,245*3,255*3,265*3,265*3,270*3,255*1

Mixed grip, no straps. Got sloppy with form on 270 and felt it in the lower back. Gave 7th set the ol' college try, but figured better safe than sorry and stopped.

I get started with cross fit next week! I'm excited! Good luck with today's workout!

Hi all,
Work
{Stair climb (each flight consisted of 22 down/22 up; w/ 25# DB's)x2; Pull-up (on eye beam)x6; and Push-up (on chairs; as low as possible for depth; w/slight pause)x10}x10. 19:30.
Bdw. 85kgs (clothed).
DL's on Saturday.
Fun...

CFWUx3

135x10, 185x5
225-245-255-255-265-265-265
135x10

What does the CF Total workout consist of at the CF Games?

owww my hands are killing me....

42yom 67/165

225
275
295
305
315
295
295

Quick Start for Noobs: 1. READ the Workout of the Day, slowly if necessary, and do what it says. 2. Do not do what it does not say. 3. Put your straps, belts, gloves, leg warmers, and HR monitors in a drawer. Mark that drawer "Useless Crap" (use a permanent black magic marker (Sharpie) on masking tape - no substitutions). 4. Lift heavy, run fast, row faster, pull hard, push harder, jump high, regurgitate (as necessary). 5. Come back tomorrow, repeat steps 1-5.

Still playing catch-up.

Yeserdays WOD:
6:00 flat.

280#'s/43 yom

Last day of 50% cycle: DL 4x3

All sets at 405#.

As an educator, it rubs my sensibilities the wrong way to chastise folks for asking questions. Part of this community has been the sharing of results and experiences with the WOD's. Answering a question and then directing the questioner to the information would certainly be a kinder way to get you point across.

27 YOM, 190#

225
225
225
225
225
225
275

Plus some bench press (that's gone down a bit)

245 x 3
275 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

is Cates out there, i need to talk with you about a rower

Any thoughts on using a hex bar or other non straight bar device for doing DL's?

CFWU x 3 but subbed light deadlifts for the squats

then:
315
325
335
345
355
365
365

I think looking back I could have pulled a bit more than 365 for 3 but not by much. Triples are a lot harder than the singles. I pulled 435 last single day. Goal next time is 385 on the way to 4 plates.

bw 170

315x3
335x3
355x3
365x3
370x3
385x3
400x3

For those who have not purchased Starting Strength, I so recommend it. My form is now dead on. No back issues (thank the lord)

3 xcfwu

3 - 115
3 - 135
3 - 135
3 - 185
3 - 185
3 - 205
3 - 205

Probably could have gone higher. Very slow on the way down. Great form.

first day back after missing 2 cycles so eased up a bit

cfwu x 3

then kettlebells till I was tired, swings, presses

WU: 25 min. run + 2 x CFWU
WOD: 205/225/245/260/270/225/225
+ 100 double-unders

6:50 as rx'd....50 sec improvement.....

When I hear "floor wipers", I think back to high school basketball. Our coach would have us push towels up and down the court, bent over with hands on towels and feet moving as fast as we can.

Brutal.

Jamie #50
Some folks, notably Kelly Moore, use a trap bar for the DL, but most use a straight OLY bar. Having said that, lift with what you have and what you are comfortable with.

I second Kegger's post #46. I'm also starting to feel that some of the questions may be diverted with a short missive on the front page in the WOD suggesting a trip to the FAQ before any questions are posted on the comments. Nonetheless, a quick answer letting the poster get to work, followed by a gentle suggestion to check the FAQ/search, to be as self-sufficient as possible, is probably a kinder strategy more in keeping with the personality of the community.

Now if an individual KEEPS asking the same sort of questions without taking any initiative, well then...

Male
Age: 30
Bwt: 135

CFWU x 5

WOD as RX'd
155 x 3
175 x 3
185 x 3
205 x 3
215 x 3
225 x 3
235 x 3

Ended workout with 100 push-ups

Thanks, I appreciate the insight.

Jon - why the attack on a simple question? I thought CF was intended for elite athletes, the sedentary, firefighters, the elderly, housewives etc. If so, you have to expect some repeated questions. Also try to keep in mind that what is "common sense" to you might not be for someone like my mom who's never worked out a day in her life, so please keep the elitist attitude to yourself.

May I suggest simply letting others answer the question, or just pointing them to the FAQ? And if you're really that concerned about "cluttering" the comments count how many posts were written to address your unfriendly comments.

To the newbies--keep it up and don't worry about posting questions, I've always found someone more that happy to help me out.

27yo 200lbs

500m row, CFWUx3

225x5
315x3
315x3
225x5
225x5
225x5
225x5
315x3
315x3
315x3

10 pullups

today was all about form not weight

As always, worked out with Awesome Man and he showed me up :(

95/115/135/145/145/145/155

37yoM/5'8"/150 lbs

CFWUx3
DL 45X5
95X5
135X5

WOD - As Rx'ed
7 sets of 3 reps @ 185lbs

Then:
1 pood get ups X 1 ea., balance press X 5 ea, shoulder press X 5 ea

27 yo, 5'11", 175 lbs

135
185
205
225
235
245
255

First time doing Deadlifts since November. Actually hit a personal record with 255.

225lb x3 (x7)

jon... don't be a hater...go buy yourself a hug somewhere.

50/200/75

135-185-205-225-225-225-225
Went easy today, had some back issues last week. Missed last cycle plus first day this cycle.

Just in case it hasn't been said today, the videos are awesome. Be they WOD demos, lift instructions, self defense stuff, they are always helpful and interesting. Outstanding job, and please do keep them coming.

Also, a permanent note on the WOD or the top of the Comments page to see the FAQ section first would probably be a good idea, and may catch a few noobs here and there, but some folks will still bypass it and post the "Did you see 300? They used crossfit for that!!" and "what's a deadlift" comment anyway, I think. Patience and restraint may be what's called for, rather than immediate annoyance, but just MHO. Everybody's new at this at some point, after all. Again, though, the vids are awesome, and sincerely appreciated!

Thanks #9 bylam.

26 yom, 6' 180 lbs

CFWU
225
275
245 x 5 sets

Good times.

65#
75
80
85
90
95
100

CrossFit Games: Age Group Competition?? I know its one more thing to track, but at 44yo I'd like to see how I do vs. other old men.

Cheers.

wu: (squat clean+thruster+backsquat+overheadsquat combo) 95#, 105, 115, 125f
wod: 7x3 dl 135, 185, 235, 255x1, 200, 220, 240
post: pc&j 135, 3x3 hanging toes to bar

yesterday: Handstand practice

CFWUx2
BWUx2
135x3
223x3
273x3
313x3
333x3
343x3
353x3

CFWU
10x135
10x135
5x185
3x225
3x225
3x225
3x225
3x245
3x245 grip failed last rep

THE NOOBIE FILES-

Yikes! Why all the hostility?
The facts: 35 yom, 5'10" 215 lbs

135, 185, 205, 215, 225, 225, 205

Followed by handstand practice (cuz they're fun) and PU practice(cuz I hate them).

To my fellow Noobs- Go till you can't, then do one more!

Marcus

39/180

3x287
3x308
3x353
3x353
2x359 (dropped the 3rd from the top)
3x268
3x221

CrossFit Edmonton

25/174
All weights in Kg's
100
120
130
140
150
154.5 (fail)
154.5 (PR)

ok ok.... i'll admit it. last night after work I was tired and cranky and got pissed at the newbies. sorry to anyone I offended. I understand that no question is a bad question. it just seems like some people just like to ask questions cause they are lazy and dont feel like finding the answer on their own.

i was new once as we all were. keep it up guys and forge that elite fitness.

226 X 3
226 X 3
226 X 3
226 X 3
226 X 3
226 X 3
226 X 3

CFWUx3
135x5
225x5
245x3
265x3
265x3
265x3
275x3
280x3
285x3

http://www.gymjones.com/

These are the dudes responsible for Gerard Butler and a handful of the other actors on 300

CFW x2
Worked up to 335x3, failed at 355, then did 345x3.
Followed w/ head and handstand practice.
I just wanted to add that the recent instructional videos have been outstanding!

240 [not including big wingnut bar ends - approx 2kg each]

240

>erk!< that felt wrong....form suffering

180

200

210

220

220

felt weak today. sharp pain in lung on second set?! hence weight drop. felt fine after I took the weight down. I think I was a little too close to my 1RM for a 7 sets of 3 reps effort.

40 y.o. - bw 178

as rx'd:

225x3
315x3
315x3
315x3
325x3
315x3
315x3

Has anyone seen the workout video on the '300' website? It's worth a peak. http://300themovie.warnerbros.com/ go to making of 300, then click video journals, then watch the spartan training video. Pretty intense stuff. Gets me pumped to go do some Dead Lifts.
Enjoy

cfwux1

Deadlift:

135 x 3
185 x 3
225 x 3 x 7

Deadlift
242 x 3 x 7

Justin: 135-225-255-285-315-365-405

Russ: 135-225-255-285-315-335-365

M/30/193
ran 800m
CFWUx2
DL
wu:225#x6
work: #315x3x7 (hamstrung)
did 10x box jumps between sets for fun

315x3x7
2 min rest
Lower back jacked up, took it easy.

WU- gardening 1 hour
Burgener wu x 2

75 lb x 6
all the rest x 3
115
145- not the best form
145
165
174
185- not the best form
175- good

Didn't have to go to reverse grip until 165lb this time! Grip is getting stronger. All reps and WU done without shoes, belt, gloves, or chalk.

Kate

CFWU
195-255-270-280-280-dropped 1:280-200-250

CFWUx3

155-165-175-175-175-185(only got 2)-175

Back may have been tired from biking yesterday...first time out this year.

#72 Craig H

Who are you calling old? Dang, when did that happen?

A note on glove useage-
I used to wear gloves. I liked using them for the comfort and protection.
Then, with gentle suggestions from the community, I realized that I had to give them up. The biggest point being- practical fitness. My wrists and grip have gotten stronger since then and my hands are usually beat up looking any way.

Kate

Ok, I also mistyped-
My 5th set should say 175 lbs
I also meant to put in, I'm pretty sure 185 lbs is a PR for this WOD. 195 lbs is my CFT for deadlifts.

Kate

Cleans up to 225
Clean Pulls x 2 up to 295
Snatch Technique

3 rounds
100m sprint
15 squats
100m sprint
15 pull-ups
4:53

135
225
315
365
405
405
405

WOD as rx'd
225
315
335
335
335(failure on 3rd rep)
335
315

45 - 179

WOD
225-25-275-290-300(1)-275-275. My 1RM was 290. I beat that by doing 3 and then tried the next set. Only got 1 but still the best I've done.
Get some, go again!

1:155 3
2:175 3
3:175 3
4:175 3
5:175 3
6:175 3
7:175 1

Hook grip until 265lbs then alternate grip.
185
225
245
265
285
315
325 (set down after 2, took a breath and regripped)

353,373,383,393,397,402,407 x 3

bwt-166

pre-back squat up to 305x1, sh press up to 148x1
post-95 lb thruster practice

225, 315, 315, 315(f) 275, 275, 275, 285

Disappointing. Quite a difference between starting from the rack and starting from the floor.

189,194,199,204,209,214x1 (my grip gave out)

pre: max rep push press (20lbs) = 66

Kg's...40...70...80...90..110...120...130

40yom / 152#

cfwu*3 (12reps each)

225,225,225,225,225,225,245

Should have done more with 245. Really working on form

Post - tried the Floor wipers as described above. It was actually not bad. Did 3 sets and called it a day. Will run 3 mi tonight.

26M
145

3x155
3x165
went out and ran with people from the station for 30 min
3x165
3x165
3x175
3x185
3x195

Form is a lot better, hopefully it will hold up as I use more weight next time.

For all the people discussing grips and straps. I will tell you what worked for me. I tried the thumb tuck grip but that didn't seem to work for me. What worked best is the reverse grip on one hand (alternate hands) I found that my loads went up by 10-20 lbs when I changed to this grip. Just a thought.

39M, 165
245
275
295
315
355
375 (only twice-lousy form)
345

22 M
174

CFWU

Deadlift WU - 95# x 3

1) 135 x 3
2) 145 x 3
3) 155 x 3
4) 185 x 3
5) 185 x 3
6) 175 x 4
7) 175 x 3

Comment #34,

Mark Twight, the founder of gym jones, and the trainer for the "300" guys, holds the crossfit title of coach. So yes, the stuff he does is essentially Crossfit.

45 y/o M
158 lbs
265/285/295/309/319/329/339

pre - back squat 220, press 110
post - 95# thruster practice 4x4

M 167lbs 5'11' 38

CFWU X 3

135/3
205/3
245/3
265/3
285/3
305/3
325/3 (PR, I think)

Welcome to all the newcomers; there's a lot of information to be digested here, so it can be understandably daunting but jump right in and do your best to wade through.

26m/6'4''/235

10:00 eliptical
CFWU 10r/3s
WOD - 135# (working on form only, this being my first round of CFWOD's)
30:00 cardio

Loving it so far... can't wait for another!

pre-squat 1RM 228#
OHP 1RM 125#
wod as rx'd-271,291,309,319,329,339,349
bw-176

44yom/224lbs

225x3
315x3
315x3
315x3
315x3
315x3
225x3

Just starting to learn the deadlift so I took it easy. Also climbed for 2 hours before hitting the gym.

1k row to warm up: 3:56
3x65
3x85
3x85
3x85
3x85
3x85
3x95

form seemed to be ok for most of the sets.

do most people just touch the plates to the ground between reps, maintaining tension in the muscles, or are you setting the bar down, relaxing, and then lifting again? (nothing about this in the FAQ i swear!)

M, 25yr
5'9" 175

225x5
245x3
265x3
285x3
295x3 *switched to Alt. grip
285x3
265x3

first time doing deadlifts over 225 in almost a year

bwt: 134

225
245
275
295
295
300
225

Back started feeling pretty tight at the end so i backed off... really focused on looking up to the ceiling and i think it helped a ton

29yo bwt 211

CFWUx2
WU sets

315x3
325x3
335x3
340x3
340x3
335x3
335x3

CFWUx3
225x3
235x3
255x3
265x3 (hand split open, struggling with grip today)
255x1 (failed on two, lost grip)
225x3
245x3
265x3
bonus set:
285x2 (failed on 3rd, No shrug)

33m/185#/6'/CF53

Warmed up by doing cals with the squadron.

WOD: 225/245/275/295/315//325/335

then went to singles cause I felt good even with a tender hammy. I got 345, 355 and 365(pr)!

did fran (w/DB's) in 8 mins after CFWU no chins/dips.

Then the WOD:

225x3 (whoops, my bad bit too low here)
315x3
315x3
325x3
325x3
325x3
325x3

I think i could have done 1 more rep on the 325. My max is 400 (on the button, 405 [4plates] is a mental block) so next time ill have to skip the fran. I did it today cause i need to focus on met con for the moment.

-chris

Alex #120:

Many people reset without taking their hands off the bar while doing the heavier weights. Removing your hands and stepping away turns it into 3 single reps strung together. If you can maintain tension without hurting yourself that is preferable.

Curious: who are the trolls? Bodybuilders? And why do they loathe crossfit?

26yo/M/68kg

110kg-120kg-130kg(PR)-140kg(PR)-142.5kg(PR)-130kg-130kg

then got 5 unbroken muscle-ups(PR)

good day.

The CF PR crew:

5 min jump Rope
CFWUx3

135# x 5 WU

185#
205#
225#
245#
265#
285# Angel and Carlos stayed at this weight for next 2 sets
310# PR for Rafael
285#

yeah, yeah we did 8 sets but we were having fun!!!

30/M/200#

CFWU x 3

135 x 5
225 x 5
315 x 3
365 x 3
385 x 3
405 x 3
415 x 2 (over/under grip faltered), 1
405 x 3
315 x 3 (overhand grip)

Jumprope
Handstand practice

Gonna feel this one tomorrow

210 Bwt

225,245,275,295,300(pr),305 fail first rep,275,285

wu 3 sets of 15 reps of squats, pushups, dips, situps, back ext.

deadlift sets of 3
225/275/315/335/355/365/375
bwt 240 age 31

160#/33yom

CFWUx3 (7:28)
WOD: DL 1-1-1-1-1-1-1
185x10 (WU)
225x3
245x3
265x3
275x3
285x3
295x3 (had to re-grip on each, no pause to stand)
285x3 (re-grips again)

No belt, no straps, no gloves, no chalk, no pants...
(I wore shorts today...shirt too...with sleeves even)

44/175

Deadlifts 7 x 3
10 x 155
3 x 243
3 x 287
3 x 331
3 x 353
3 x 375
3 x 397
3 x 402.5

Chucks and chalk, no belt, mixed grip.

5x115, 3x135,185,205,235; 10x135. Then worked on some squat cleans, 10x75. Used straight bar on dl's, really focused on form; you know, it's interesting but if you read the directions (i.e., CF Journal) and do as instructed, it works. At 235, hook grip a little uncomfortable. Thanks, Coach! BW:169, Y/A:58

Does anyone know when we did this WOD last? I feel like it was a few months ago and would like to compare. I know we did 7 sets of 1 rep about 3 weeks ago.

M 175lbs 23yrs
CFWUx3
wednesdays WOD

225 - 265 - 265 - 265 - 265 - 265 - 265

CFWU x 3
95X5

135 X 3
155 X 3
185 X 3
205 X 3
205 X 3
185 X 3
225 X 3

309
329
349
359
359 failed on last rep
329
329

BW 160
225/235/245/255/270/285/290

CFWUx2
DLWU = 135x10, 225x5

250/260/270/280/290/300/X
My previous 1 rep max for DL was 310.

Later on...C2 row: 15x20sprints - 40 sec rest intervals.

225*3
245*3
265*3
285*3
295*3
300*1
225*3
225*3

Burgener Warm-up
135x6

DJ 225-245-275-295-315-335-355
Terry 225-225-245-225-235-245-255
L-Rod 95-95-115-135-135-135-135

Didn't know how much a tight Hammie would effect DL's. It was causing my form to suffer so I didn't charge it too hard. Once again, good job Lynn & Terry.

Get some, Go again!

aaahhhhaaaa!!! Coment #11... White Morpheus!
John Hackleman = White Morpheus! so funny =)

28yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Deadlift 65lbs x 10, 95lbs x 5.

Deadlift
135lbs x 3
155lbs x 3
165lbs x 3
175lbs x 3
185lbs x 3
195lbs x 3
205lbs x 3
3 minutes rest per set.
Foam roller work afterwards.

Warm up: Javorek complex 3 rounds

120kgx3, 130kgx3, 140kgx3, 150kgx3, 160kgx3, 170kgx3, 180kgx3

205,255,275,295,275,275,275

BW 70kg
120kg 3
130kg 3
132.5kg 3
135kg 3,3 Hook Grip Raw
140kg 1,F regrip Fail (Belt)
137.5kg 3,3 (Belt)

Neil(49)165 & ellie(52)112

5 mins x/trainer w/up

CFWU

Neil
w/up sets 10 X 88; 10 X 154; 5 X 220; 5 X 264
3 X 308
3 X 330
3 X 352 PR
3 X 374 PR
1 X 396 grip failed on 2nd rep
1 X 396 grip failed on 2nd rep
3 X 374

Ellie
w/up sets 10 X 77; 5 X 121
3 X 143
3 X 154
3 X 165
3 X 176
3 X 187
3 X 198 PR
1 X 209 technique broke down completely, stopped set immediately for safety reasons.

As Rx'd
Wt: 210#

3x135
3x225
3x315
3x315
3x315
3x335
2x355(got nose bleed after 2nd rep)
3x355(plugged it up, finished the WOD).

M, 30yo, 173lbs, favorite CF exercise: BW Bench-presses

WU 135x3
185x3
205x3
225x3
245x3
255x3
255x3
255x3
no straps, shouldrs sore f/yesterday

M/26/181
CFWUx3
1x3@275
1x3@295
1x3@305
1x3@315
1x3@325
1x2@335
1x3@315
Finished w/ overhead squats and push-ups

Chad Caden
145lbs
Elmendorf AFB, AK

DL 315/315/320/325/330/335/315

Weighted Pull up 5 sets 3 reps w/ 70lbs

one set of 100 35lb kettlebell snatches

CFU then:
225
275
285
295
305
315
320

bwt-146
cfwux3

after Wednesday's WOD:
135
185
225
225
245
255
255

M/27/255
CFWUx3
Did 315 all 7 sets and worked on form.

145lbs/30yoa

modiied CFWU x 2

250x3
275x3
300x3
315x3
325x3
335x3
225x3

a bit tough today. back is tight after this one. still, gotta love the DL.

275x3
275x3
295x3
315x3
315x2 (grip failed)
295x3
295x3

2 rounds of: 20 Kettleball swings (55lbs), 10 knees-to-elbows, calf raises

3*175
3*225
3*245
3*255
3*275
1*285(Grip Failure)
3*225

22/m/165

225,245,265,275,275x3
225,205x5

Row 500m easy 1:55

#146 - Nice to see I'm not the only one doing the Javorek routines.

295 max x3

C2 W/U, 1k 4:26
225, 245, 275, 275, 275, 245, 245
275 is 87% of my CFT max DL, so I'm hopin'...
M 50 69 180 CFT 715
Kate, strong hands are beautiful.

36, 5'8, 185#, about 20% BF

CFWU, then 3 reps per set at
135, 145, 155, 165, 175, 185, 195

Still rather new to strength training. Totally new to crossfit.com

--

Did some sprints with my dog up my hilly street.

Not timed.

--

225x3x7
Tired; all felt heavy tonight.

female:bwt 174
115,135,145,175,185,1@185,2@175

Wanted to start with back squats but the squat rack was occupied for the first time in 3 months.
175/195/205/215/225/225/225/225

Got carried away and did 8. Good tight form on all until last. Regular grip iffy on 6th so changed to alt. grip. Funny how unbalanced it feels.

These came up pretty well. Tempted to see if I have the chutzpah to try "Diane" as Rx'd next time.

Deadlift
135lbs x 3
135lbs x 3
185lbs x 3
185lbs x 3
185lbs x 3
205lbs x 3
205lbs x 3

39/195

285, 295, 305, 310, 295, 305, 315

all x 3

then
30 pull-ups
30 push-ups
30 sit-ups

32 yo, 225#

315, 335, 355, 375, 395, 405 (grip slipped on second set), 415 (failed on third attempt; new PR, previous was 405)

Deadlift:

212 x 3
262 x 3
272 x 3
282 x 3
292 x 3
302 x 3
312 x 3

36/m/177/5'4"

3 reps at
185
225
225
245
245

I stopped after th 5th set b/c of time. I might throw in some deads sometime in the next few days, I need to work on these.

i

also did 50 hspu (30, then 20, feet hooked on bar on smith machine) and 20 pull ups (10 and 10), to make up for yesterday's missed work out.

J-seal

Good grief, this not having a car thing is really cramping my style. Due to many circumstances today I'll have to wait until tomorrow to complete this WOD, I really really hope it's not busy at my hall. I have a feeling the metal barbell plates may not do me any favours when doing multiple reps, though...

44 yom 5'5/145

CFWUx2(modified)
as rx'd:
95,105,115,125,135,140,140
Form not too bad.
Could have kept going but that was all the weights I had. Got to order some bumpers.
500m easy row for cool down.

Someday I will be able to pull 335lbs 7 sets 3 reps, but until then I did it this way.
Warm up with 135lbs x 5
225 x 3
245 x 3
265 x 3
285 x 3
305 x 3
325 x 2 failed 3rd rep
325 x 3
Good enough for now.

Thanks to all who answered my question earlier. There are some decent people in this world. And I'm now a liar as I said I wouldn't post my results for the day, but here they are:

30 yom 5'11"/185

CFWUx3
225x3 (warmup)
315x3
295x3
295x3
275x3
275x3
275x3
275x3 (last rep lost grip on the way down)

And now 2 days off for the NCAA tourney and St. Patty's...

since it was 3 reps, moved grip on each rep up to 431. was happy with 401 with neutral (both palms facing away) grip.

135x5x3, 223x3x2, 311x3x2, 351x3x2, 401x3x2, 431x3
1RM is 525

275x3
285x3
295x3
305x3
315x3
325x3
335x3

CFWU x 1
220 x 3
230 x 3
250 x 3 x 5
In basement tried to keep strict form.

135 x 7 warm up
225 for the rest
sealevel

Paul sub 5x5

135,205,255,285,305

345/ 365/ 385/ 405/ 405/ 385/ 385

Felt pretty good today, compared to my last few deadlift outings.

20 yrs bw-165

5x135
5x225
2x3x295
2x3x305

135x3
185x3
225x3
245x3
255x3
265x3
185x3

Couldn't do todays deadlifts doctors orders" but did wednesday WOD in 20:00.

38yo M 70Kg

CFWU x 2
Deadlifts
100Kg x 4
120kg x 3
120kg x 3
120kg x 3
120kg x 3
120kg x 3
120kg x 3
120kg x 3

First time lifting without shoes - loved the feel of the ground.
Tried Hook-Grip - very different - had to revert to alternating grip.

28/F/105#

warm-up: 95x3, 115x3

135x3
155x3
175x1 (fail)
175x3
185x3
185x3
185x3
195x3 (PR)

M / 37 / 185

WOD - Dead Lifts 3, 3, 3, 3, 3, 3, 3 Reps

265, 265, 265, 265, 290, 290 and 290

33 / 230#

275x3
285x3
295x3
305x3
315x3
325x3
345x3

Greetings,

Had to pass on the WOD due to first time ever "twitch" in my lower back. First thought it was signs of geting older ...... but realized carrying a fridge by yourself isn't a good idea!

"Back" at it tomorrow.... lol

Hey Lebanese Lizard were's your stats????

Cheers,
Mark

What are the groups thoughts on doing deadlifts with a sumo stance, grip a little wider than your hips. I did a few of these tonight and although a little foreign, they felt pretty good and I think they improved my form a little. Wondered if you guys had any thoughts? Coach?

Just finished my first 3 days after a 6 week layoff. A long vacation coupled with a nice bout of the flu and a little procrastination and my elite fitness is looking quite ordinary. Today:

3 x 105
3 x 175
3 x 205
3 x 205
3 x 230
3 x 230
3 x 265

185 195 215 225 235 245 255

deadlift
225 X 5
225 X 5
230 X 5
230 X 5
235 X 5

30 HSPU
20 Pull ups
20 HSPU
40 Pull ups
10 HSPU
80 Pull ups

21:00

135
185
205
215
220
215
205

The 205 felt most comfortable.

I hope I'm not in pain tomorrow. Normally after DLs, I have hip pain the next day until a chiro adjusts it.

23/m/5'7"/150lbs

10x45 Warm-up

3x95
3x115
3x135
3x155
3x175
3x185
3x205

CFWU x 3

BW 207

As rx'ed
225
275
315
365
375
390
405

Felt good at the end. Did not use a belt.

Diane

21-15-9
155# Deadlift (scaled to BW)
Hand Stand Push Ups

20:09

Joy Beth
230
250
250
250
250
260 (x1)
225

Joseph
only 6 sets
300
320
350
370
380
385 x 1
then bb curls and bp high intensity

CFWUx3 bw=235

7x3x365

135x5
185x3 2sets
235x3-2sets
285x3
335x3
355x3
375-missx3
365-missx3
355-missx3

DAMN!!!
Maybe I moved up in weight too quickly.

135-185-205-225-245-275-295

This was my first time doing deadlifts since high school. I had no idea how much I should be lifting, so I started out light.

1st set: 135 lbs
2nd set: 185 lbs
3rt set: 205 lbs
4th set: 225 lbs
5th set: 235 lbs
6th set: 245 lbs
7th set: 245 lbs

Not really very good, but I can definitely see a lot of progress in my overall physical condition since starting crossfit a couple weeks ago.

60,80,90,95,100,90,90 kg

started too high and ended too low
352 x 3
362 x 2
352 x 3
352 x 3
357 x 3

26m/200#

cfwu x 1 (short on time)
135*8
225*6
275*3
295*3
315*3
325*3

out of time, called it a day

w/u: short interval run (10s intervals increasing to 12mph w/20s rest) on treadmill, cfwu 1 cycle, deadlift practice w/pvc, 45 lb bar
3 x 135, 185, 225, 245, 265, 275, 275

catchin up...missed the actual day.
bad back (blown out disc)...but so far so good
43 m, bw 175
cfwux3
135,185,205,205,205,205,205 x3
I know...not max work all 7, but ...no twangs in my back and I didnt want to push my luck! At a hotel gym....and my callous' are screamin!

Oh Charles!

Just started CrossFit about 1 month ago. WOW!!! It's made a big difference.

Warm-up was my office PT (military)

WOD
3x225
3x225
3x225
3x245
3x245
3x245
3x265

I'm a day behind, since I live in the UK.

#161 Javorek Complex is something I keep coming back to, I need to make it a more regular part of the workout.

Hay Carumba! So much attitude today from you folks.
225x3
275x3
295x3
315x3
315x3
335x3 - Slight lower back strain - lost form on last rep.
225 x 3 to finish
Back feels OK, but after surgery last august - me no taking chances. Look forward to a day of rest

185
225
275 (did first, missed second 2 - finished w 225)
245
255
265
225 (for confidence)

Strangely, grip was by far the weakest link. I need to work on that. Finished with some fun extracurricular work, including what may have been a 4' box jump

Tariq

bw 148#
195,205,215,225,235,235,245

Mike:
225/275/285/295/305/315/225x2
Erin:
135/185/195/205/215/225(f)/205 1rep/ getting back into the flow of things.

70kg x 3
90kg x 3
100kg x 3
110kg x 3
120kg x 3
125kg x 3
130kg x 3

69kg BW
40

225x3
275x3
315x3
365x3
385x3
405x2 3rd one form went bad felt good though
425x0

129x3
149x3
169x1
169x1
149x3
159F
149x3
139x3

10x135
10x225
3x275
3x295
3x315
3x325
3x325
3x325
3x325

M/34/165#

CFWU X 1

WOD as:
135 X 1
200 meter run
185 X 1
200 meter run
185 X 1
200 meter run
225 X 1
200 meter run
225 X 1
200 meter run
225 X 1
200 meter run
225 X 1
200 meter run

Deadlift 3-3-3-3-3-3-3

Set 1- 275 lb
Set 2- 275 lb
Set 3- 275 lb
Set 4- 285 lb
Set 5- 295 lb
Set 6- 305 lb
Set 7- 305 lb

Body Weight- 175 lb

Deadlift 3-3-3-3-3-3-3

Set 1- 275 lb
Set 2- 275 lb
Set 3- 275 lb
Set 4- 285 lb
Set 5- 295 lb
Set 6- 305 lb
Set 7- 305 lb

Body Weight- 175 lb

CFWU-1st time all kipping pull-ups, all pull-up sets broken

WOD as rx'd: 189, 189, 189, 209, 209, 211, 231

31 185#

185
185
185
185
205
205
225

CFWUx3
5x45,5x135 warmup
225-245-265-265-265-245-225 (lost grip on first set of 265, just needed a little more concentration)
Practiced handstands as demonstrated in Roger Harrell’s video Wed (fun :), I’ll get it eventually)

Started up a bit to heavy and needed a better warm up, tapped out at 325 X 3. Not happy with that number but deads are a completely different animal at my firehall, we have the metal barbell plates and they don't bounce so good off the floor. My right hip started barking at me early and then we got a call so I stopped at 325 and did some stretching after, I'm just happy I got it done.

155x3
165x3
170x3
175x3
180(f)
165x3
165x3
170x3
Hook grip, my thumbs are sore!

45/145

CFWU
135X5 WU
195X5 WU

205-205-205-215-215-225-225 each X3.

Not impressive but they're getting better...
Thanks!

28 yom 215 lbs.
135x5
225x3
275x3
315x3
365x3
295x3
335x3
385x2 (missed the 3rd)

ran 9 minute mile

M/49/194

135/185/205/225/245/265/285

Performed 070316

135x3
205x3
275x3
350x2
350x1
275x3
275x3
295x3
275x3

CFWU

2x275x3
5x295x3

44 / 197

225.245.270.300.300.320.340

135/155/175/195/215/235/255

DONE March 16 AFTER 3 DAYS OFF

bw-203

wu
cfwu x 2 x 10-subbed goodmornings and pushups
10 squats x 115#
8 deadlifts x 135#
8 stifflegged deadlifts x 135#
8 snatchgrip deadlifts x 135#

wod
3x225# hook
3x275# hook
3x275# hook
3x275# hook
3x285# hook and regrip on last rep
3x295# reverse
3x305# reverse and regrip on last rep

DB shoulder presses after

Does it count if I need a quick regrip in the middle of the set? or is it a failed attempt? I guess it can be argued both ways.

MC

165/175/185/185/175/165/165

bw 183

3x 225
3x 245
3x 265
3x 285
3x 315
3x 335f (1 rep)
3x 225

225lbs x3
235 x3
245 x3
255 x3
255 x3
255 x3
255 x3

Age 34
BW 146#

275, 280, 285, 290, 295, 300, 295

Clean in lieu of deadlift
121 X 3 X 7

As Rx'd

185
205
225
245
265
285
305

Still keeping my intensity low while I build up. I did 5 sets rather than 7. Loads were 150, 185, 185, 205, and 225.

Just to round things out, I lowered my assistance on the Gravitron and did a couple of 5-rep sets of assisted pullups and dips. I'm hoping to build my strength on those movements.

3*225,275,275,285,295,285,275

age 17 bw 165

straight bar
185/205/225/235/245/255/265(f)

M/41/176

185 to 275lbs

+20 from last

Jeff @ work
221, 271, 291, 311, 331, 346, 225x20
Charity
175, 185, 195, 205, 215, 195, 175
-hurtin after 1st soccer game!

Age 51/BW 240# 7 sets of 3 @ 235# after warmup(allergies kicking my butt).

10 min ellip wu 16/16. wod = 3x135, 205, 275, 315, 365, 385 (2,1), 365. ran 1 mile in 10:33. m/50/183.

CFWUx3 BW 128

135/145/155/165/175/175/155

Current 1RM 190; felt like I could have gone for a good one today...now I'm happy I didn't, seeing how the CFT is coming up (3H ski clinic tomorrow, probably won't have time until sunday).

BW = 165 lbs

maxed at -> 275 lbs

sousadvocate

BW=150

205
225
225
245
245
235
235

-D.

22 y/o 84 kg

110x3
130x3
130x2
120x3
120x3
120x3
125x3

Deadlift (in kilos):

20 x 3
40 x 3
45 x 3
50 x 3
55 x 3
60 x 3
65 x 3

225
245
245
255
255
255
255

37/M/190--SYracuse NY

Oh, this felt good!
225/245/275/295/315/345/365(pr)

2/3 CFWU, Burgener WU, 135 x 3; 225 x 3
Did on 3/17
275-295-315-335-345-355-355
Grip as much a factor as weight on 355, so settled there.
Afterwards worked on snatches and cleans with 135.

205-215-225-235-245-255-265 (265 was my CFT PR!)

Age 28
BW 165

CFWUx3

225
245
275
295 X3
315
335
365 (broken reps as I couldn't hang on to set the bar down)

Age 36
5'9" 168

age 40
bwt 210#
3-225
3-245
3-275
3-295
3-315
3-315
3-315

21yom 165lb

135x3
155x3
175x3
185x3
205x3
225x3
245x1

Michael (#42),

The CF Total is always the CF Total: squat, press, deadlift.

Details: http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf.

DL
BW 190
135 x 5
205 x 3
225 x 3
245 x 3
265 x 3
275 x 3
265 x 3
265 x 3

45, 135, 155, 185, 205, 225, 255

38 YOM 175lbs

CFWU x 3

First time doing DLs
135x3
185x3
225 Fail (form fell apart..didnt want screw up my back or blow a gasket:) Figured I'd go lighter and concentrate on form)
195x3
205x3x3

couldn't get to the gym, so using my 100lb barbell did the "two steps forward, one step backward" progression. 7x3 of that burned like hell, but was great for working on control and form.

done on mar16 7x3 deadlifts
225,245,265,285,305(pr),305,285

225,245,255,255,255,255,255

M/74/214/42yoa
AM: BP 3x5, 225, SQ 3x5 225, 245, 265

PM: DL 185x3, 225x3, 245x3, 285x3, 295x3x3
*back was sore all day, but the deads cured me.

Played with HSPU

Saw a new first timer doing Cindy at Camp Cupcake today. Took my first boxes of stuff to send home to the post office; a good thing.

Way behind on the WODS so made up this one and did a partial CFT on Sunday.

3 CFWU (-PullUps,+ kettlebell swings w 30# dbs)

245,275,295(New PR), 300(new PR,Failed on 2)285,275,275.

135 Push Press 6reps, 5reps
135 Back Squats 10 reps

2 x CFWU
3x135
3x225
3x295
3x315
3x315
3x315
3x315

Trap Bar:

warm-up with 135, 225

275, 315, 365, 385 (1), 365 (1 grip), 315, 335

Did one hour of yoga before and my legs felt like rubber anyway
3x225
3x275
3x295
3x275
3x275
3x275
3x275

3x315
3x355
3x355
3x355
3x355
3x355
3x355

Did the deadlifts on monday 19/3/07
3x 70-90-110-130-150, again faster, 3x 150, again more, 5x 150. enough
have fun, Johan

155x3
185x3
205x3
225x3
255x3
275x3
295x3

bw 257
sick all last week, still not recovered, but 1 week off is enough already!
no chalk, grrr
315-315-315-335-335*-315*-315
*Had to use wraps
PR is 405

Age - 32
Ht - 68"
Wt - 210# (14.7%)

CFWU(15) x3 - 13:39 (7 pull-ups)
Rest - 6:20

WOD - Deadlift 7x3

315#, 325#, 335#, 345#, 255#, 265#, 275#

Dropped down as I did not like my form on the heavy lifts.

185
225
235
255
265
275x2 - failed on 3rd
255

M/160/20

185
205
215
215
225
225
205

Olivia:
100/105/110/115/125/130/135 (pb!)

cfwux3
185x3,205x3,235x3,255x3,275x3,285x2,255x3

(done 3/19/07 immediately after HSPU/Pull-up WOD from 3/14/07)
3x185, 205, 225, 245, 225
Felt solid and first DL's in a while, so took it easy.

Age: 37
B.W: 162
WOD: 3x 135
3x 225
3x 275
3x 315
3x 335
2x 345
2x 345

-Warmup DL 5x45#, 5x95#, 3x135#
-WOD: DL 7x3 (185-205-225-235-240-245-185): backed off because form was deteriorating a little on last couple sets.

Handstand/elbow lever work

225-275-275-275-295-315-335x1

M 205 36yo

500m C2 easy pace WU
3 x 135
3 X 155
3 X 175
3 X 175
3 X 175
3 X 185
3 X 175

Three rounds
10 leg raise to "L" No holding just lift
10 Dips

Then:500m C2 easy pace

24/bw 205

as rx'd
225/275/275/295/315/335/335

done on 070320, "Cindy" yesterday

warmup - row, 145# DL x10, 195# DL x5

3x7 Deadlift
185
205
205
205 x2 (grip and brain failed)
185
185
185

TSCHANZY 45 YOM 174LBS 5'9"

AFTER CFT

1 X 315
3 X 275
3 X 255

ALL SETS OF 3 TOTAL WEIGHT 5715LBS

switched to hook grip

225
245
245
255
255
265
275

Seeing steady improvement on DL. Very pleased with the gains.

CFWU x 1
95 x 10 Groove the lift
135 x 5
225 x 5
=========
Not sure where to start for 3 rep sets...
Work sets:
225
255
265
275
285
295
300

Feeling very good tonight. In Oct my 1 rm was 275, in Dec. my 1 RM was at 295 and that left me wiped for other work. tonight Id did 3 x 300 and had more left to work with, even after previous work sets.

Age 35
BW 182
CFWU*2

225
315
315
315
315
315
315

cfwux3
135,185,205,225,235,245,245
age 18
bw 145

scaled cfwu

225,250,275,300,315,325,350x1 failed last two

then for funnies, I did a bench workout

10x145
10x165
10x185
10x200
10x225

feel good!

95/105/110/115/120/120/125

245/255/265/275/295/305/305

60 kgs as rx'd
(sandbag)

225x3
275x3
285x3
295x3
275x3
275x3
225x3

44, 5'11", 204lbs
275, 295, 315(2), 295, 305, 305, 295

cfwu x2

65" 148#
135-185-205x2 (bad grip)-205-215-225-245

135/145/155/165/175/185/195
Pretty good until 195 / form started to break down / stay with same weight next time

135, 185, 205, 225, 245, 265, 135
Lots of trouble with 265

m/ 30/ 6-2/ 245

CFWUx 2x 10

45x 3
135x 3
225x 3
275x 3
315x 3
335x 3
365x 3

Been a while since i deadlifted. It felt good but I didn't go too heavy.