Maybe I'm not looking in the right place on the web site, but would any one be kind enough to explain what the post WOD stretching consists of? Thanks in advance. Kevin.

too funny. On DL Thursday we added back squat and shoulder press as CFT "practice"

Damn...I'm still sore from the Thu. deads....oh well I can gut it out for one rep.

awesome article and video on girls' weightlifting in FL in the new york times:

http://www.nytimes.com/2007/03/17/us/17weight.html

Hey gaucoin, looks like back to back DL for you.

Great. I am sure all the tall lanky types like me know what I mean when I say the deadlift is the only thing I can feel legit doing singles of in a public gym. Time to swallow some pride.

We did CF Total last week at CrossfitNYC. I'm about a month into doing Crossfit--here's my numbers:

34 years old/female/135 pounds

squat: 130
press: 70
DL: 155
TOTAL: 355

ok....so for this wod....are we supposed to work up to a max for each exercise...possibly ending up with several sets of 1 on each exercise....or....do we take a stab, and if we make it, thats our total?

#8 Read

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

Should answer your questions

Cheers

#4 dammit-

That was an awesome article! I can't wait to have my daughter read it. Thanks!

Kate

This should be interesting tomorrow with my BRUISED grip. Used a bar for deadlift workout yesterday that had the most amazingly sharp knurling and I actually have purple and red stripes across my callouses. Note to self: remember to block pain signals from hands tomorrow

Man, my lower back went into spasm at BJJ today. I'm gutted. It was right before my planned oly lifting session. Instead I got to sit at home and rub my aching back. So, no CF Total for me this time. Bummer.

Well, week 2 begins.

In the CFWU I stopped at 7 or 8 pullups to save my hands (torn callus not completely healed yet) and I've now replaced the squats with 15x26.5" depth jumps on my new homemade plyo boxes.

Worked up to the following singles:
Squat: 264#
Press: 90# (failed on 100#)
DL: 264#

But I'm not going low enough on my squats. I've been buping my bottom on my training bench for a long time - only now I realize that my thighs are too high.

Nice timing for CF total, will provide benchmark # for Spring.
Train On.
Jay

#14 - huh?!

no symmetry exists in nature?!

irrespective of that, surely an object [a barbell] that has a human at the centre with equal forces either side makes it the best choice for lifting given that our bodies are, in basic mechanical terms, symmetrical - you have two arms and legs, right?

Of course, if you're a troll, you'd be doing yourself a huge favour and losing yourself completely under an object that occurs in nature.

male 34 yrs bw 170
17feb07 17mar07
275 backsquat 225
125 shoulder press 155
275 deadlift 275
675 total 655
i have to keep trying harder thanks coach

Awesome video, great work everyone!

First day of CrossFit

35 y/o Male 218

CFWU as Rx'd
Squat 225#
Shoulder Press 150#
Deadlift 225#

Loved every minute of it. It is a great workout while at sea. Thanks coach.

33 yo 160 LB

2/3 - 3/3
BS: 205 - 225
SP: 145 - 145
DL: 285 - 293
T: 635 - 663

37 yoa
180 lbs
As rx'd

Squat- 355 lbs.
Shoulder press- 205 lbs.
Dead lift- 455 lbs.

Run 2 miles
20 pull ups
150 push ups (broken in 2 sets)

I've been doing Starting Strength for six weeks but now I think I'm starting to develop some tendonitis in my right knee so I'll just have to post a theoretical CFT calculated from my 5 rep max.

39 yo/5'11"/320lbs

Theoretical CFT (based on 5-rep max)

Squat: 260
Deadlift: 265 (I could do a little more but don't have any more weight to put on bar)
Press: 130
Total: 655

I am 43 and weigh in around 175#. I have been an athlete my whole life and a former US Army Airborne Ranger. I have a ruptured (actually destroyed) disc in my lower back. The nuerosurgeon says I need a spinal fusion, but I am not in enough pain. Fact is....Im not in pain right now, and have not been in pain for some time. Prior to crossfit when I was doing "standard" body building / strength training, I would "tweak" my low back every six months or so and be laid up for a couple weeks. I had absolutely given up on heavy squats and deads. I have managed to navigate the last couple weeks of crossfit with no "tweaking" and no heightened pain in my low back b/c of aggravating the disk problem. During the last WOD (DL) I didn't go too heavy, but didn't have any pain.
I am not looking for any clinical, medical advise here....but....does anyone have some practical advise here? Am I risking crippling myself? I'm hoping that perfect form and following crossfit principals will allow me to remain unscathed. Thanks in advance. :-)

Squat: 245
Press: 150
Dead: 340
CFT: 735

070217
Squat: 225
Press: 135
Dead: 315
CFT: 675

32Y/M/200lb
CrossFit works. This first month has been amazing. Thanks Coach.

Love the music on the "Kelly" video. Anyone know who the artists are?

BS - 335
SP - 165
DL - 365 could have gone heavier, but still strained from Thursday's DLs
Overall, zero gain from last month, but big improvement in form on all exercises

#24 rangerdan,

I've got a broken L5 and have been doing the WOD's for 6 months, no problem. I, too, have seen two surgeons who wanted to fuse; two chiropractors who told me not to lift weights again, and multiple physical therapists who said stick with biking. I'm stronger now than I've ever been. I ice my back after every workout, and constantly think of proper form (esp. with the exercises for the CF Total). End of the day, CrossFit is the best workout program I have ever used, injured or not.

First time doing crossfit total...
age:18
weight:175

BS: 215
SP: 95
DL: 205
Total: 515

I'm happy for the first time, but I felt at the end of my squats that I was putting to much strain on my back, I need to work on my form.

Big thanks to Colin and Kris from CapitalCrossfit for motivating me to get back into this

OPT Challenge
CFWUx3
3 attempts 1RM DL-348,362(pr),374.5(pr)
7 mins. rest
amrap kipping chin ups-27
7 mins. rest
5 mins. amrap 1.5 pood swings-108
post-stretch, grip is cooked

Nice work Corson. I will be doing the Challenge tomorrow.
Now I have a goal to aim for. Other than surviving.

M/19/5'8" 188lb

Squat: 455
DL: 335
SP: 205
Total: 995

Question on DL's...Grip is major issue on being able to pull more weight, is a reverse grip encouraged or frowned upon by crossfit standards?

CF Total

BS - 105kg (PB by 5kg)
SP - 57.5kg (PB by 2.5kg)
DL - 140kg (WTF! - i have a 1RM of 150kg! Guess those heavy triples on Thursday took it outta me!)

still a PB CF Total of 302.5 (PB by 2.5kg)

38M/180

CFWU w/500m row

Squat: 295#
DL: 365#
Press: 125#

CFT (first time) = 785#

A reasonable first attempt for me. Total score was assisted by a solid PR on the DL (365# -> 2xBW). The press is still disappointing and I will do additional work on it. As well the Squat was off my PR by a good margin (315#).

I will be looking for 800+ next time.

#14, Leslie,

"Stick to things that appear in nature like tree limbs or boulders. Human body was not designed for lifting barbells. Note that no symetric objects appear in nature."

Since books and computers do not appear in nature, are these to be avoided as well? Were our eyes designed for reading print on symmetrical pages? Should we limit ourselves to what we can paint on cave walls?

Male 40 / 6' / 187 lbs.

SQ - 195 lbs. (190 previous)
PR - 115 lbs. (110 previous)
DL - 230 lbs. (220 previous)

CFT - 540 lbs. (520 previous)

33 m, 175 pounds
CFT
Squat-275 PR
Press-125
Deadlift-325 PR
Total-725

#35

I don't personally employ any technology in my day to day life and crossfit WOD's. I pay a guy down my street [in venison that I hunt with my bare hands] to relay everything to me word-of-mouth, and post comments on 'the web-net'. I deadlift friends, shoulder press suitable animal carcasses and indeed, record my times and loads on the walls of my cave with a rock [unmodified].

technology angers Borothaxx. Who needs that?

THE NOOBIE FILES:

Well after second rest day in my CF lifestyle I feel amazing. Unfortunately my gym doesn't keep my schedule so I have to try something homegrown. Results...

2 mi. run with serious hills, about 750 ft up each mile in under 20 minutes, and low and behold Pukie was waiting for me in my driveway. Try explaining that to the kids.

PS- keep up the amazing rest day debates, my brain was as tired as my body after yesterday.

marcus

51yoa/M/202/6'2"

CFT
Squat 230
DL 250
Press 130
Total 610
My goal is 400/450/200 Let's see how long it takes to get there.

BW: 170
"CFT"
Back Squat- 365 lbs
Shoulder Press- 160 lbs
Deadlift- 405 lbs
Total= 930 lbs

Then ran a 5km road race in Tulsa, Ok
Time: 18:09

There has been a lot of talk about the movie 300 over the past couple of days...saw it...the historical actions by those who sacrificed themselves for the good of the whole were great, the actors were ripped, but for the movie...totally lame and overdone!

M40/73"/200lbs.

SQ-255lbs.
PR-125lbs.
DL-245lbs.

CFT-625 lbs.

#24 RangerDan

i read an article in performance menu [i'm pretty sure that's where it's from] that cautioned us older folks against 1 rep max.
i believe it suggested an alternative like 5 reps at sub max weight but full effort.
While it's not a true CFT it will allow you to gauge your progress, and push yourself.

at 48 it's a constant battle between my ego [enormous] and my desire to post some good numbers [weak]. At my age i may use a stopwatch but the true test is the calendar.

i'm not weak...i'm young
if i can just maintain these numbers until i'm 90 i'll be a badass!

ratt

175
125
215
551 Total
Thanks Coach.

Jay

SQ: 220 lbs
SP : 121 lbs
DL : 308 lbs [pb!!]

CFT : 649

felt great on the deadlifts, improved my technique and beat my previous DL by 10kg. All due to the excellent videos!

Squats: 265 (+10)
Press: 130 (-5)
Deadlift: 265 (+10) PR

TOTAL: 660 (+15)

Third CFT, 37M, 205 (I have lost 10lbs since starting CrossFit in December)

Jan: BS-235, P-115, DL-235
Feb: BS-265, P-130, DL-350
Mar: BS-285, P-135, DL-350 (ran out of weights)

Ran out of weight, I could have gone higher on the DL. I am going to buy more next CFT.

Anybody have any advice for me on press gains. I had to give everything I had to gain those five pounds. Only thing I can think of is more HSPU.

46 yom 165#
Back was still recovering from DL on Thursday. So I didn't push squats or DL.

Squat 245 (-20#)
Press 155 pr (+5#) failed 160
DL 295
CF Total 695 (-25#)

41 yom 189lb

Squat 425lb
Press 205lb
DL 405lb

total 1035 PR

160#/33yom/5'11"

CFWUx2
CFT
Press: 115#
BS: 245#
DL 305#
CFT: 665 (4.16xBW)

28 yom 160#

BS 205#
SP 115#
DL 245#

TOTAL 565#
Not bad for my chicken legs.

#26 Team Hybrid
"Love the music on the "Kelly" video. Anyone know who the artists are"?

The song on the WOD video was "Let's Go All The way", by Insane Clown Posse (ICP), from thier album "Bizzar" (Oct 2000).

Don't confuse this album with "Bizaar" (note the spelling), which was also released by ICP in Oct 2000. Why would they release 2 albums with the same name different spelling, within the same year and month? Because there insane clowns... "INSANE".

The original song was done by a 1980's band called "Sly Fox" in 1985 or 1986 -they were one hit wonders-

44yom/224lb

Squat: 365lb (failed at 385)
Press: 185lb (failed at 195)
DL: 365lb
Total:915lb

M/5'8.5"/154/47yo

BS 265 (PR)
SP 115
DL 285 (PR)

CFT 665 (Prev. 620)

Very surprising increase. I missed essentially all of the Squat WOD's since the last CFT. Very powerful stuff, this CF. Thanks, Coach.

22yr. old male
180 lbs

205 sp
405 bs (gotta get lower!)
395 dl (forgot my wrist wraps damnit)

cft 1005
not too shabby

bw 170

squat 225
press 115
dead 465

total 805

various injuries.....*sigh*

33 yom/218

First time wtih the "CFT", skipped during my second week of CF since I didn't feel ready. Happy with today's results though!

BS: 365
SP: 145 (PB)
DL: 405 (PB)
Total: 915

Squat - 225, 235, 245(f)
Press - 115, 125, 135 (f)
DL - 275, 285, 290 (f)

CFT = 645

Squat=155
Press=85
DL=175

CFT=415

43 yoa 199 lbs

Squat 325
Press 165
DL 365

Total=855

31 m /240

DL: 365
Squat: 365
Press: 185

CFT: 915

135
135
45

38 yom 190#
xfit warm up
400mx4 90 sec each 1 min rest btw each

Sq 405x 1x1x1 455x1(belt) 485x1 (belt)
Bench 315x1 (5 sets 2 rev grip)
Deads 405x3 (3), 455x1, 485x1
OH Press 225x1

BW 161.5
BS 215
MP 110
DL 315
Total 640

20 yom/165

squat-285
press-115
deadlift-340

Total=740

27 yom, 175#
Back Squat 300
Shoulder Press 135
Dead Lift 315
CFT 750

First CFT. Definitely need to work on my grip and shoulders.

passed on the CFT due to a couple nagging injuries not ready to get near max power lifts.

14:34 (starting to warm up, gotta get used to running again)
-2 rounds-
400m run
25 hang power snatch 65#
400m run
25 OHS 65#

As for functional fitness I can honestly say crossfit has been a blessing to me. As a veterinarian, I can easily "deadlift" obese retrievers off the floor and onto my exam table, and the other night I "push pressed" my 8 year old into his top bunkbed. Thank you coach and crossfit. I hit a pb on deadlifts today.

Amy

Male
Age: 30
Bwt: 135

Back Squat: 225
Shoulder Press: 120
Deadlift: 265
CFT: 610

Back Squat and Shoulder Press same as last time; however, went up 10 pounds on the deadlift

squat 285
press 120
dead 325
xxxxxxxxxxxxxxxxxx

#35, Dr Punch,

Somewhere, up in his private jet, Al Gore is looking down and smiling.
On the other hand, PETA is not.

35/200
bs=245#
sp=170#(pr)
dl=295#

Back Squat: 235# (failed on 250#) - up from 225
Shoulder Press: 140# (failed on 145#) - up from 135
Deadlift: 285# up from 275

All lifts were PR's

CFT: 660

Age: 28
BW: 165#

25yom/165

squat: 205
press: 115
deadlift: 285

CFT: 605

i just finished kelley , my time was 26:35 i'm looking for a time to compare it with.
matt.

47/163
BS - 275
285 (not completely buried)
SP - 155(f)
145
DL - 295

Total - 725ish

Modified CFT:
220 Front Squat(cleaned from floor)
190 Press(cleaned from floor)
395x2 Deadlift (all the weight i have)
805 Total(same as last time)

As heard at Crossfit San Diego with regards to St. Patrick's day plans..."I know, let's do Tabata Shots!" Happy St. Pats everyone, be safe, have fun and if you can't do both then don't do either.

Guys, I managed to do my first "semi muscle up" today!
I have a 2.5 m higher ceiling (8.2 foot) so I can't practice proper muscle up (which requires at least 3 m, if not more). Today I've tried something that gives good enough simulation, I think. I placed the rings so the rings bottom just touch slightly the top of my head.
I than put my hands in a false grip properly and started the muscle up without pushing with the legs. After some attempts, I managed to complete one, although it required some serious kicking in the air... I could not repeat it afterward. Happy with it still!
for the WOD, I've practiced the CrossfitTotal drills, with light weight, but did 5*5 of each.

age 40
bwt 210#
deadlift-405#
overhead press-165#
back squat-405#
total-975#

Prior CFT 730
Male 33 173lbs
Squat 245
Press 130
DL 365
Today's CFT 740

29 yo, 215 lbs.

Squat - 315
Press - 155
DL - 295

Total: 765 lbs.

*shouldn't my DL be higher than my squat? I'm dumbfounded.

M/30/194

CFT: #886 (901 is my PR)

BS: #305 (315 PR)
SP: #165 (new PR, old 160)
DL: #416 (446 PR)

26 yom, 180 lbs.

First CFT
Squat - 305
Press - 135
DL - 315

Total = 755

age 44
bw 182

Squat-333
Press-155
DL -373
Total=861

BW 64kg (140lbs)

Squat 130kg (286lbs) PB by 5.5lbs
Press 57.5kg (126.5lbs)
DL 140kg (308lbs)

CF Total = 327.5kg (720.5lbs)

A very small overall increase (2.5kg) from last time.

44/175

Squat: 320 (+11)
Press: 150 (+1)
Dead : 431 (+11) but not a PR

Total: 901

Age 34
BW 145#

Squat: 220#
Press: 145#
DL: 315#

Total: 680

715,PR, 3 months ago i could barely hit 500, crossfit is awesome, thanks a lot

#83

I added 10kg to my deadlift today through [I'm fairly sure] re-examining my technique.

The difference between what I knew I should be doing, and what I was actually doing made a big....um....difference!

Howdy,
43 YOM/6'/185#'s
To begin, nice pressing all.
Work
{Squat 135x5, 200x5, 242x5, 286x5; Press 25x5, 92x5, 121x5, 137x5; DL 220x5, 330x5, 385x5}.
FUN...

114 - BS
75 - SP
231 - DL

PR's on deads and press

pre-CFWUx3

917 total (327 BS, 148 SP, 442 DL)

bwt-165

pre-CFWU x 3
post - bike sprints; 30 sec @110%, 1:30 flush x 5

28yo M 170lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Exercise specific warm ups were done immediately before attempts

Squat Warm Up: 45lbs x 10 – 65lbs x 5 – 95lbs x 3 – 115lbs x 2 – 135lbs x 1 – 155lbs x 1
Squat Attempts: 185lbs x 1 – 195lbs x 1 – 205lbs x 1*

Press Warm Up: 45lbs x 10 – 65lbs x 5 – 75lbs x 3
Press Attempts: 95lbs x 1 - 115lbs x 1 – 120lbs x 1 (paused on way up, didn’t count it)

Deadlift Warm Up: 95lbs x 10 – 135lbs x 5 – 155lbs x 3
Deadlift Attempts: 185lbs x 1 – 205lbs x 1 – 225lbs x 1*

Crossfit Total: 545lbs
Compared to 070217: 520lbs

Rested 3 minutes per set
*= PR

Wt: 213#

SP: 145 (on smith press)
SQ: 225 (new PR, used below parallel box)
DL: 385 (new PR)

CFT: 755

SQ 305
DL 315
SP 125

CFT 745

Reverse grip on last DL

BW : 70kg

Squat : 85 kg (+0)
Press : 40 kg (+5)
Deadl :110 kg (+5)

CFT :235 kg (+10)

M/37/160

Back Squat – 247
Shoulder Press - 147
Deadlift – 367 (pr)
Crossfit Total - 761 (pr)

M, 25yr
5'9", 175

SQ:275
P :155
DL:315

1st CFT:735

correction #97

SP 125 failed max was 115

CFT = 735 (120 LBS better than last time, mostly more comfortable with squats)

32/5'11"/195

Irish Sprint & Stride 10K, Pearl Harbor, HI

51:00

8:16/mi pace

HAPPY ST. PATRICK'S DAY!

ERIN GO BRAUGH!

Burgener Warm-up
WOD
SQT-365
SP-185
DL- Ran out of time, Gym closed.

Will have to re-do later. The gym closed before I could finish. I started celibrating a day early so it maybe a good thing that I couldn't do the DL's.

Time for some Guinness... It makes you strong!

Get some, Go again!

Neil(49)165 & Ellie(52)112

Ellie; not enough time for CFT.

X/trainer 5 mins warm up + CFWU

Rope pulldowns 12 plts per arm X 20 reps
Wall ball 7 kgs X 20 reps
DB snatches 25 lbs X 20 reps
14" step ups X 20 R 20 L

4 laps for time 14.00

Neil

CFT

BS 352 lbs new PR (up by 22 lbs)
SP 165 lbs new PR (up by 11 lbs)
DL 418 lbs CFT PR & = PR (CFT PR up by 22 lbs)
Total 935 lbs new PR (up by 55 lbs)

Pleasant surprise as I didn't feel up for this after deadlifts the other day.

All in all, a good day at the office.

M/24/155/5'7"

BS - 275 (After doing it I could have easily done 305.. oh well)
SP - 110
DL - 205

age 47 170 lbs.
2-1/2 weeks into CF
It's been over 20 years since I touched a bar before Thursday's WOD. Ive been working only with dumbbells 5-10 minutes a day, 4 times a week until my son Roger introdced me to CF.

Just the confidence gained by each completed WOD is worth the pain. Thanks CF for a renewed enthusiasm for exersise, diet, and life in general!

CFT: 595 lbs.
could have gone 5 more on SP if i had known I was so close to 600 lbs.

Thanks Coach!

M 50 69 180
Squat: 275 (+10)
Press: 125 (-5)
DL: 315 (same)

CFT: 715

285 + 130 + 301 = 716 lb

Previous best 552 lb 3 months ago.

Thank you Mark Rippetoe.

215 back squat. Flirted with 225.
80lb dumbells shoulder press. Tried 85
275lb deadlift. 295 very heavy.

215+160+275=650

Results from Cross World GS meet in Madison, WI:

Kelly Moore (wt 112 or 51kg) Class-16kg Women 60kg

Snatches = 156 (89R/67L) Score = 156 (Master of Sport ranking) (10:00)

Hand switch at 6 minutes - I started each hand slow and was able speed up the last minute of each hand with no distress. No deadhang reps, no hand cramping. Chalk on the bell and the fingers/thumb of each hand (no chalk on calloused area under the fingers). This was the least distressed set I've ever done.

Many thanks to Catherine Imes for her coaching....I would have never made the numbers I did today without her advice

26/6'6"/189 lb
CFWUx3

Squat: 285 (+10)
Press: 130 (+5)
DL: 305 (+30)

24/F/5'9 1/2"/135 lb
Run 1 mile - 7:14
CFWUx2

Squat: 155
Press: 80
DL: 215

No bars. Still working up to the CFT.

Did sandbag squats, deadlift, press. ~120 lbs.

Jay

squat: 355 (pr)
press: 185 (failed at 190)
dead: 425 (failed at 440 & 435)
total: 965

back still sore from 2 days ago and just didn't have it on deads

28/M/5'5"/145 lbs.
My first Crossfit Total
Squat: 245
Sh Press: 130
Deadlift: 265
Total: 640

Then a few friends and I did 20 minutes of:
-15 Box jumps, 24" box
-20 Situps
19 Rounds completed

Does anyone have suggestions on how to improve my Shoulder Press. It's almost exclusively deltiod work, right?

Bwt: 134

Squat: 300 (definitley lost some on this and was dissapointed)
Shoulder Press: 135
Deadlift: 320 (new PR, happy about this one)

21yom 165lb

Deadlift: 245lb
Shoulder press: 105lb
Squat: 185lb (then 205lb on a smith machine)

Total: 535 (555)

Hmm... after reading the rules from the journal, I probably didn't have correct form on the last few deadlifts. I'll say I probably did at least 235lb safely. Not sure if slowing down during the lift is the same as a halt, which would constitute a failed lift.

Also I did the squats last. Oops.

44 yom/200

Last time 185-95-245 = 525.
Today 165-95-255(pr) = 515. Tried 195 on the squat and it felt bad enough going down that I didn't try for it. Tried 105 on the shoulder press and the bar went nowhere but 95 was comparatively easy.

WU
1/4 mi walk on treadmill
BS 275
SP 175
DL 305

Question
Does anyone know what meet and what weight class in which Eva is going to compete?

41 yom/151

squat-225 (245 Failed no confidence to go below parallel)
press-125 (135 failed disappointed in this)
deadlift-305 (very happy with this twice bw and kills previous triples at 245)

Total=655

F/45/115
Dismal performance; missed all 3d attempts
215/102.5/260=577.5

3 min snatch set (35# kb)
26/26

Felt like mixing it up a bit, so I did a slightly modified version of "300" to prepare myself for seeing the movie tonight.

25 pull-ups
50 deadlifts, 135lbs
50 push-ups
50 18" box jumps (highest thing around)
50 floor wipers, 95lbs (on bench instead of floor)
50 KB clean and press, 1pd
25 pull-ups
Time: 17:21

Had a lot of people staring at my brother and me throughout the workout. Might hit up the CFT later in the weekend. This was definitely one of the hardest workouts I've done recently, partially attributed to me eating like crap last night.

03.17.07
SQ - 405 (no spotter)
Press - 225 (CL from the floor)
DL - 555 (PR)
Total - 1185 (PR)

01.20.07
SQ - 425
Press - 220 (235f)
DL - 505 (535f)
Total - 1150 (PR)

St. Pat's day Workout at Brand X - Kilts Recommended. Mikki always makes up the Kilt workouts. This was fun.

Partner workout - Each team complete the total number of reps required of each group of exercises in any combination before moving to the next section.

Reps = (Big Dawgs/Pack/Puppies)

Squats (100/75/50)
Box Jumps (100/75/50)
Push Press (100/75/50)

Partner Carry -Any type of carry you want- approx 50M

One arm KB Snatch (50, 35, 25)
HSPU (50/35/25)

Wheelbarrow Walk - approx 50 M

Rope Climb 10/6/4)
Knees to Elbows (50,35,25)

Becks Burpees - approx 50M

Potato Sack (or body Bag ) KB style swings (100/75/50) .

Partner Carry - approx 50M

37:59 with my partner, we both weigh about the same and were able to carry eachother. Push Press with 45#. Box Jumps 20". Potato sack swings alternated with 25# kb swings. One arm snatches with 20# db.

Throwing heavy stuff in the creekbed as per usual Kilt Day protocol.

39/195

s-250
d-344
sp-140
734 total

no improvement since last time, although I ran out of space on my bar for Dl's could done more.

#69 thats awesome! Yes crossfit works!

40/M/148
First CFT

squat 245 PR
press 125 lb PR
deadlift 297 PR

Total= 667lb

Was rushed for time so powered through it...only 30 min to complete CFT made it in 29. Felt good for first time and since crossfitting I keep getting stronger, leaner, and fitter. Thanks all.

39/195

s-250
d-344
sp-140
734 total

no improvement since last time, although I ran out of space on my bar for Dl's could done more.

BW 71kg
Squat
112.5kg
Press
55kg
Dead Lift
152.5kg

CFT= 320kg

squat - 241,246(f) x2
press - 126(f), 126 PR
DL - 365.5 PR, 368(f) x2

Total - 732.5
pre - CFWU X 3
post - bike sprints 30 sec 100%/90 sec easy X 5

Thanks to "the warrior code" by The Dropkick Murphy's for the PR's

Great work Kelly! Awesome.

Back Squat-285lb
Press-150lb
Dead Lift-355lb
Crossfit Total-790lb

Press - 165#
B.Squat - 245#
D.Lift - 335#
CF.Total - 745#

Been dealing with a little shoulder tenditis-a little pissed at myself

Male 36/180 lbs
Squat #335
Press #165
DL #345
Total

M 180 26
Squat 355
Press 145
DL 325

Crossfit Total 825....Goal 900 next time this comes up!!!

First Crossfit Workout. Have not lifted in over 2 years. Have been doing a lot of body weight stuff.

33yrs male bw/ 301

Squat - 225 x 5 ( no squat rack at the gym so I threw 450 on the hip sled to see how I would do. Did a set of 5 pretty easy.

Should Press - 95 x 1 still nursing a rotator cuff strain.

Deadlift - 405x1 new pr (of course it helps I weigh 300+)

Squat: 335
Press: 100
D-Lift: 245
CFT: 680 lbs

Yesterday's WOD: drive through ice and sleet storm to airport. Board parking lot shuttle bus to terminal. Run through same and board flight 330 bound for Raleigh NC. Repeat round in reverse. Time: 7 hrs, 5 minutes. Aaaargh!

Day #1 of Crossfit cert in Raleigh
We've had GREAT weather the last two weeks but today was Brrrrrrrr Chilly!
Lots of practice using PVC pipe for squats, front squats, overhead squats, jerks, push press, med ball cleans, etc.
Warm up 400m run
Work out of:
50 Squats with med ball
50 Sumo deadlift high pull
400 m Run
50 Push press, 45# bar

Learning lots of great material and everyone is very friendly :)
Erin

N: F, 113
BS: 180
SP: 80
DL: 225
CFT: 485 (PR)
J: M, 165
BS: 305
SP: 165
DL: 415
CFT: 885 (PR)

John Wopat- if you or anyone needs a lift to the airport Sunday or Monday, let me know. I live in Raleigh and am off of work on Monday...
Erin

Back Squat 205
Press 60
DL 275

Need Rip's book!

Theresa = 480!!! (last score 420)
back squat - 175
shoulder press - 70
dead lift - 235

Mark - tweaked back w/ deadlifts on 3/15 so did
10-10-10 burpees, knees/elbows, lunges:
7 sets/20 min.

OOPS...

CFT=540

M/48/5'10"/175

Back squat, 1 rep, 255 X 1 (PR) (+10)
Shoulder Press, 1 rep 125 X 1 (PR) (+10)
Deadlift, 1 rep, 355 X 1 (PR) (+30)

Crossfit Total – 735 (+50)

29/5'11"/185

255 BS
125 Press
275 DL (PR)

655 CFT

male, 26F, 165 lbs.

First Crossfit Total.

CFWUx3

Squat - 265
Press - 125
Deadlift - 325 (PR)

Total - 715

22/m/165

295 SQ- 135 Press- 315 DL
745 total

starved, drained, sleep deprived, and without my training partner and motivation... all in all, im reasonably satisfied.

43y m, 175
squats 365
presses 165
dead 275
total 805

------------35/M/205------------16/M/210
Squat---------275-----------------280
press---------150-----------------105
d/l------------360-----------------255
total----------785-----------------640

We have been crossfitting for 2 months. I have been quit smoking for 2 months also. I haven't felt this good in 17 years.
Thanks for a grteat website. Reading everyone's posts from each WOD is great motivation.
Thanks again

BS - 385
SP - 185
DL - 500

TOTAL = 1,070

Something seems very awkward when doing my shoulder presses. Do we have to do these standing up or can we do them sitting down? Maybe it's just my form. Any tips are appreciated.

BS- 415 a 20# improvement and a PR
SP- 165 stuck here forever, could not even budge 185
DL- 445 tie old PR, happy cause last few I haven't been close

Total-1025 oh yeah!

46M/166#----CF 19months

BS-265#
SP-130#
DL-315#

CFT- 710 (up from 625-this stuff works!)

b.s. 362
s.p. 133
d.l. 372
total 867
This ties my first crossfit total back on Dec. 3rd, really dissapointed.

Age 51/BW 240#
Squat-265
Press-125
Dead Lift-325
CFT = 715
Now for some Guinness - HAPPY ST. PATRICK'S DAY!

36/m/177/5'4"

deadlift:295 (could be better, I just started doing these again and wanted to stop there)

squat:335

military press:145

33m/185#/6'/CF54

12rep CFWUx3

CFT= 795

Squat: 275, 295(f), next time do 285 to break 800!
Press: 155, 165(f) can't seem to break this one....patience.
Deadlift: 365, 385(f), hammy still a little sore....try 375 next time for new pr.

#156 this was a total of 775. I meant to put that on my original post.

45/145
CFWU on rings (10's)
Burgener WU
BS - 205 (+10)
SP - 125 (+5)
DL - 255 (+10)
CFT 585 (+25 over last one and 110 over my first one on 061212) Still low in comparison but I'm pretty happy with the improvement.
Thanks! I'm really pleased with CrossFit.

30/M/200#

Back still throbbing from Thursday:

365 BS
175 SP
405 DL
945 CFT

About 95% of what I could have done without the muscle trauma. 1025 would be nice one day.

bwt 155

Back Squat - 165
Shoulder Press - 45
Deadlift - 165

First attempt at one rep maxes on any of these. On shoulders I was able to bang out 3 reps at 45, but no matter how I tried I couldn't even get a single rep at 50. Then I dropped down to 45 again and was able to do another 3 reps. Ah well.

back squat 285
shoulder press 115
deadlift 225 grip failed on everything after that.

BW-150

Ran a hard two miles(ish), uphill, to work/gym before hand. Did deadlift WOD from two days ago yesterday. The CFT took a bit of a dive as a result.

235
140
255

CFT: 630

-D.

40/M/195

BS-305
SP-185
DL-345

CFT-835

BW 59kg

BS 55kg
SP 32.5kg (F)
DL 80kg (F)

wasn't feeling too good today

CF Total: squat:245(pr); press:110(nc); dl:305(pr). Total: 660. Minor improvement, but I would have rather been in Raleigh.

front squats 135lbs.
shoulder press 115lbs.
deadlifts 275lbs.

60 yrs male @ 200 lbs.
BS 265
SP 150
DL 300
T 715

Instead:

Row 10k: 43:23: PR.

Avg. 23 stm
Avg. 2:10/500m

CFT tomorrow

First time doing CFT

bwt 175
BS 285
SP 138
DL 339

Total 762

cf total 765
squat 295
press 155
dl 315

back squat 255
shoulder press 135
dead lift 325
total 715

265 squat - past parallel
165 press

125 Press
315 Squat
295 DL

CFT= 730 lbs.

Did this on the 17th, but forgot to post it.

CFWU X 2

Back Squat- 115 x 5, 135 x 3, 155, 165, 185 F(had to dump) 175 PR (just to parallel)

Shoulder press- 45 x 5, 55 x 3, 65, 75, 75, 80 F

Deadlift- 135 x 5, 155 x 3, 185, 205 F (only got it up 4 inches), 200 x 2 PR

Total- 450

Did all lifts in sneakers. I forgot I had them on!

Kate

Mary. 6 or 7 rounds, subd 30 jumpers for the pullups due equipment challenge at gym this morning.

Note to self- check past results first!

Missed Feb's CFT due to foot injury

On 1/20/07
BS- 175 (PR then, so that doesn't count as a PR on 3/17/07)
SP- 80 (went down 5 lbs on 3/17/07)
DL- 195
Total- 450

Kate

bw 175
squat 275
shoulder press 95
deadlift 295
665 total

Mary. 10 rounds.

First time posting any results. I have been CF-ing since January.

26/m/170lbs

Squat - 315lbs
Shoulder Press - 135lbs
Deadlift - 300lbs

Total - 750lbs

Quite pleased with how everything went actually. Legs will always be my strong point, 18 years of soccer will do that. Deadlift surprised me a bit, I felt real strong, but decided not to push it to the next step, next time tho. Shoulder press...meh.

This was my first CFT as i felt i wasn't ready for the previous ones.

CFWUx2, BW 127

SQ 165 (ties PR)
PR 85 (ties PR, 90 went halfway up, which is better)
DL 195 PR

CFT 445 PR (by 5 lbs, but 20# better than february)

M/235/45y

Squat 305 (+20)
Press 175 (+10 pb)
DL 365 (-40)

CFT 845

Back Squat 225
Shoulder Press 115
Deadlift 345

CFT 685

25/6'1"/180

BS: 355
SP: 155
DL: 331

CFT: 841

CFWU

BS: 165
SP: 88
DL: 275

CFT: 528
All PR's

CFWx2
BS 345 (355 fail)
SP 145 (155 fail)
DL 355 (365 fail)

CFT 845, down from PR of 870, kinda bummed. Don't know what went wrong, just felt weak on all lifts.

Bad Day felt weak

Squats 345

Shoulder Press 155
Deads 405

Did 405x 2.5 the other day
Head not in it today

1st CFT
squat: 265
press: 125
deadlift: 300
690 total

Bw 200#
CFWU x 3

Squat: 215(went below parallel, damn that sticking point!)
Standing press: 135
Deadlift: 255
CFT:605

First time lifting heavy in about 3 years, so while humbling, I was still happy.

Goals for the next two months: 255, 155, 315 = 725 (Basically getting back to the rugby days)

Long term goals for the next year: 300, 170, 350 =820

44 / 199

squat 380
press 160
deadlift 365

total 905

First real workout after donating blood stem cells; not bad for the long break.

S: 315
P: 155
DL: 365

M/41/176

S: 245 (+10)
P: 160 (+5)
D: 335 (+10)

CFT - 740

adam: bs 205 (up 5lbs)
press 115 (up 2.5 lbs)
dl 265 (down 5 lbs)

Tired after 12 mile this weekend.

squat 305lbs new pr, old 295
press 165lbs new pr, old 155
deadlift 395 new pr, old 375

using chalk with a hook grip on the deadliftss was huge...thanks crossfit nyc

Total 865 lbs

maybe 900lbs next time around

M/49/195#

BS - 240#
SP - 145#
DL - 325#

CFT - 710#

Last time: 235/135/300 = 670#
Performed 070318. Went to '300' before the WOD...must have helped... New CFT PR. Ran 2 miles afterwards including 'sprint' up hill .25 miles/ 150" elev. gain.

Back squat - 205lbs
Shoulder press - 135lbs
Deadlift - 266lbs

Squat-205
Press-115
Deadlift-295

Doing Better

We sucked today. Both still have sore low backs from soccer and DLs. We just did a heavy shoulder press day.
Jeff-All sets of 1-119#-129#-139#-149#(pr)-151#(f)-141#-141#-141#

29/M/6'1" 182#

Press 145
Squat 285
Dead 400

CFT 830

26m/200#

Squat: 295
Press: 115
Dead: 325

dead was sumo

oh yeah, total = 735, +20 from last time

SQ: 215
PR: 125
DL: 310
Total: 650

All PRs.

squat 365
press 175
dead 409
total 949

22 y/o male, 84 kg

(kg)
squat: 180 kg
press: 70 kg
deadlift: 130 kg

total= 380 kg = 836 pounds?

BW 170

S 230 5 lb PR
P 130 Tied PR
DL 320 2 lb PR

Total 680 10 lb PR

45 years old
205 lbs
425 squat
175 shoulder press
425 deadlift
total 1025 lbs

CFT = BS 225 (-20) + SP 125 (-10) + DL 250 (+5) = 600 (-25)
plus: 15 pullups, clean 145, 20 pushups, 139s/400m, 25 OHS

69kg
m
39yrold

130kg squat
70kg SP
160kg deadlift

360kg total

should have tried more in the squat and sp, next time

Man, just did not have it today. Did this on 3/19 and think that DL's on 3/17 were a big factor.

1/3 cfwu
BS = 385
SP = 175
DL = 385 (PR is currently 420).
CFT = 945
I think I might be hitting my limits using CF alone for strength gains. Last CFT was 960 on 2/17/07.

CrossFit Total
Back squat, 1 rep = 215# (+15# pr)
Shoulder press, 1 rep = 135# (tie pr)
Deadlift, 1 rep = 265# (+10# pr)

CrossFit Total = 615# (+25# pr)

CrossFit Total
Back squat, 1 rep = 215# (+15# pr)
Shoulder press, 1 rep = 135# (tie pr)
Deadlift, 1 rep = 265# (+10# pr)

CrossFit Total = 615# (+25# pr)

M 167lbs 5'11" 38
CFWUx3

CF Total
715 lbs

29yo male
6'2" 220
First cross fit total
Squat 305
DL 365
SP 165
total=835
after 2 sets of CF WU

BS 325
SP 165
DL 385 ab strain

875

27yo 200lbs

sq press dl
335 185 405
365 195 f 455
385 pr 190 f 465 f

squat max up, press max down, dl no change

then c&j 135x5
single arm db snatch 5rep each arm 50,60,70

cf total
1025 pr

BW=204, 72", 46 yom
Tuesday, 3/13/2007 @ 2045

Sq=250, (failed 270;too high a jump)
Pr=153
Dl=375
------
Tl=778

bw 155

sq 235
pr 145
dl 335
total 715

39yo male
72/220
1st X-fit Total, X-fit since JUN06
405- SQ(385 real deep, 405-OK)
405- DL (395 strong, 405- OK, tight in lower back)
160- Press (155 up easy, 160 stain on upper back)
- 970 total
Goal next time- 1,000

Backsquat: 250 (pr)
Shoulder Press: 130* (pr)
Deadlift: 250 (pr)

Press was 260# on the military press machine (so = ~130# free).

BS SP DL TOTAL
Paul 225 125 325 675
Andy 205 135 335 675
Jaimie 155 105 185 445

on 070319

33yoM6'184#

CFWU
my first CFT:805
sq:335
pr:115
dl:355

a little disappointing on the sq and dl. I expected my lower back to be the limiting factor but I was actually limited by strength. good depth on the sq- I got below ll and came out of the hole. I don't want to A2A on these weights. good form on the dl.

Most importantly my lower back is fine, about 90-95% ok this morning. Thanks to improved form, starting crossfit, and stretching I am able to deadlift again!

Strength goals:
I am calling the next one: I will do 875 at the next CFT
Based on my old 1RM weights I should be able to do 405+135+425=965 by the end of the summer.
I will top 1,000 by the end of next winter, i.e. next year at this time.

BS-140#
PP-110#
DL-205#

CFWU

WU - 45 minutes of basketball

BS-265#
SP-115#
HL-245#

M/160/20

BS: 225
SP: 85
DL: 250

Total=560
Up 45 from the last time, but my shoulder press is the same.

last time: 185,115,335= 635
this time: 210,135,365= 710

30yom, 185#

BS: 335 (failed at 345)
SP: 160 (ALMOST did 165)
DL: 350

Total: 845

Not really happy with my squats and dead-lift... But my legs have always been strings and not all that strong. Time to change that!!

TSCHANZY 45 YOM 174LBS 5'9"

DEADLIFT 365
SQUAT 275
SHOULDER PRESS 145

TOTAL 785LBS

TSCHANZY 45 YOM 174LBS 5'9"

BUMMER NO IMPROMENT OVER LAST TIME? NOT SURE WHY HAVE BEEN HITTING IT HARD?

Squat 340, last 325
Sh. Press 150, last 145
DL 335, last 325
Done on the rest day after a working house fire, get some...

CFT
Sq 235
SPress 145
DL 275

no change. fatigued after long flight from PHL to LAS.

I've been re-focusing on form lately and, as a result, some of my poundage went down from last time.
S: 235 (down 20)
P: 150 (same)
D: 355 (down 30)

740. Down 50 but with greatly improved form.

Crossfit total

Press 70kg
Back Squat 120kg
Deadlift 180kg

Total - 370kg

Same as last time

************************ 03/21

870

SQ 315

P 135

DL 420

Shoulder is still aggravated

Article in #9 very helpful.

M/210/37

Squat 145
Press 100
Deads 170
Total 415

Only failed on squats. First workout in three months.

last time
070217

BS - 325
SP - 150
DL - 390

Total - 865

this time
070317

BS - 335
SP - 145
DL - 395

Total - 875 (PR)

M 30 76 kg

Had to adjust my exercises for the total due to lack of weight and equipment.

My Total

Clean Grip Snatch warm up sets then 50kg x1 PR 52.5 kg fail
Military Press War, up then 55kg x1 PR and 57.5 kg x1 PR
Squat Clean 70kg x1, 75 kg x1, 80 kg x 1 PR
Squat Clean

cfwux3
bk squat 235 =pr
press 115 =pr
dl 305 new pr
--------------
Total 655 pr

Squat 230 -- PR by 5
Press 115
DL 280

CFT = 625 (+10 since Feb.)

S 275
P 135
DL 335
total 745
last time 690

BS: 225
SP: 125
DL: 295
total: 645 (50 below PR)

Squat: 275
Shoulder Press: 175
Dead Lift: 315
Total: 765

Age 35 / 195lb
Colorado Springs - No Compromise!

Crossfit total for me has been growing consistently without any supplementation other than the occasional protein shake.

12/12/06 - Total: 849 lbs
1/10/07 - Total: 864 lbs
3/17/07 - Total: 908 lbs
Back Squat: 145kg
Static Press: 77kg
DeadLift: 191kg

-Brent

Warmup - CFWU 1x10, B2Bs, exercise specific warmups
WOD: CFT

BS: 250# (PR)
SP: 125# (PR, failed at 130)
DL: 285# (PR, failed at 300 twice, that was frustrating, need some coaching on DL)

CFT - 660
CFT = 600 on 2/18/07

Then some l-sit stuff: tuck holds and leg raises

M/36/196

CFWUx2

Last CFT performed on 2/19/2007

BS: 295 (PR- up 30 lbs from last CFT)
SP: 155 (almost 160; same as last CFT)
DL: 295 (up 20 from last CFT)

Total: 745

Thanks to CF - a 50 lb improvment in 6 weeks of doing CF!!!

pass

28 m 215 lbs---first CFT

squat 315
shoulder press 175 (just missed 185)
Deadlift 365 (60 lbs under max)
total: 855

felt pretty weak today. Oh well, next time I'll smash it. I'll get over 900!

610 (210, 110, 290) BW = 154

CF w/u
CFT=635.
Thanks Coach and Lauren.

CFT: 990
Squat: 355
Shoulder Press: 200
Deadlift: 435 (pr)

Age 35
bw 181

CFWU x 2
squat 315 (PR)
shoulder press 145 (5 under PR)
dead - 355 (50 under PR?)

815 vs. 850 last time. Not my best showing.

35
165

SQ 255
SP 135
DL 345
CFT 735

Squat:353/383/403
Shoulder Press:183/193/203(failure)
Dead Lift:403/419/439(2/3 up then failure)
CFT:1015

24/bw 205

squat 295/shoulder press 135(down 10 lbs)/deadlift 375

total 805

44, 5'11", 204lbs
cft: 700lbs -15 lbs
sq-285(PB); sp-140; dl-275
-squat was ugly on the way up; leaned over a bit
-double overhand grip on deadlift; no straps, no hook grip, no gloves, no chalk; took me down substantially

Back Squat = 135 (form almost good) increase to 145 next time
Shoulder Press = 115 did it but barely / same weight next time
Deadlift = 175 form poor / same weight next time
Total = 425

BS: 295 (pr by 30 lbs.!)
SP: 155 (pr by 10 lbs. had to clean first!!)
DL: 345

CFT: 795

42 yom. 206 lbs.

my stats: 25, 6'2", 356lbs
squat - 505lbs
Shoulder pres - 245lbs
Deadlift - 435lbs
CFT - 1185lbs

46y bw167

sp157
dl287
sqt308

cft752