I've have been waiting for this one because I have a question:

I can never seem to get really smoked off of one rep. I find that I get a lot more sore the next day when I do this workout at 3 reps instead of one. Any advice?

Have Fun, Train Hard,

Billy

I've have been waiting for this one because I have a question:

I can never seem to get really smoked off of one rep. I find that I get a lot more sore the next day when I do this workout at 3 reps instead of one. Any advice?

Have Fun, Train Hard,

Billy

Frmr Destroyer CO-
Hey Frmr Boss, how are youdoing in your new digs? Crossfit is thriving here. We are at about 9 people and the XO has started again last week. This is his second full rotation. We are all smoked from the pullups lately though. You still getting in on this?
-Doc-

For a max strength workout, soreness is not necessarily a good indicator of effectiveness.

I agree with ya Billy, I am more of a 2-3 rep man myself. I think part of it is mental, I never really know about my 1 rep max, it fluctuates, but I sure do know when I do 2 reps and am about to bust a blood vessel in my head to get number three, I always have felt I get more out of 2-3 rep power/o-lifts

#1, warm up really well then do your 1 rep max 7 times. You may not be sore the next day but your back will screaming when you are done.

I have the same questions, is this for muscle soreness or better efficiency at doing this exercise.

What are considered respectable numbers for this type of thing?

Randy-
2x body weight deadlift is respectable and an accomplishment recommended before "real" strength training begins. For a more detailed description, go to the FAQ page and scroll down to 6.6 and click where it says "Right Here." That will explain it to you.

Will_in_Iraq,

Thanks for the reply. According to the chart, I am just above intermediate in everything, so that should give me a good target for the deadlift. 2x bodyweight is still a long way off...

Billy,
Spend several sets of two or three to get up to a single. Make it a hard single, for a hypothetical example:
135x3
225x3
315x2
405x2
425x1
445x1
465xmiss
445x1,1,1,miss
425x1

First priority is to use good form!
But you should be able to smoke yourself doing 7 heavy singles! Sometimes one heavy long single done like your life depended on it is a workout all by itself and will leave you beat.

Man, what a great video, to think a 13 year old is beating my Fran time.....I really don't know what to say, except congrats to that family.

These questions are too vague, you do heavy deadlift so that you can get stronger and be able to lift more in the deadlift. That just makes sense to me. A good guideline for how much weight to lift is to lift as much as you possibly can with good form and then try to lift more the next set, just start at a reasonable weight for you abilities.

Sometimes we do 1RM sets and sometimes we do 3RM sets, that's pretty varied in my books.

And having sore muscles has absolutely nothing to do with ANY of the desired results for the workouts on Crossfit. If muscular soreness was my main goal for a WOD I'd just get out of bed and starting running up the road in bare feet with my wife on my back and then do push ups until my arms snapped off. That would get me sore as all bejesus but I wouldn't have accomplished much...

Great video!

gaucoin, now that is funny...

She's got those kipping pull-ups down! You go girl!!

who knew they made 11 and 13 year olds with such strong character? that kid is suffering and just won't quit. my admiration is boundless. i wish i had been that tough and motivated at his age.

I did some DLs yesterday instead of the WOD.
Max weight was 80kg (I weight 65kg).
Worked out as:

Reps/Weight
5 x 60kg
3 x 70kg
1 x 80kg
1 x 80kg

Then two sets of Romanian Deadlifts:

8 x 50kg (x2)

Looking forward to the deadlifts!! :) I haven't tested my 1RM with them yet.

Nice video.... I've gotten used to seeing videos of women beating my ass, now I get to see little kids do it too :cry:

Awesome video! Now how is that poor little kid going to feel five or so years from now when his sister pulls out the recording and shows all of his high school friends how she beat his ass on fran! - Just kidding, I know he's three years younger than her, but it's still funny. Hey, those kipping pull-ups were awesome. These guys would make good rock climbers! What sports do they play?

20 yom, 86 kg

CFWU x 3 (subbed 60 kg dl's for back extensions to warm up)

120 kg
130 kg
150 kg
160 kg (f)(couldn't lock it out)
150 kg
150 kg (f)(same, couldn't lock it out)
140 kg

no belt, no shoes, no shirt, no service

It's weird going from an imperial system (pounds) to metric (kg's). I'm in Australia for about a year, and when I workout here I put the normal sized olympic plates on (i.e a 45# plate, which here are 20 kg plates). It's kind of a bummer when it looks like you're doing 345, but really it's only 330. Oh well, maybe it's just in my head! It's just gonna make me work harder though.

Happy deadlifting

Chuck;

Have you EVER watched, read or participated in Ocean Racing or even been on a sailboat? It’s very challenging, both mentally / physically, and dangerous, a mistake could be fatal. Most of the teams that train at the national /international levels, have full time trainers and exhibit most of the CF attributes.
As to golf, while some might knock it, go try it, again, the newer players on the circuit train a lot different then the pros did 10 years ago. Try calming the mind, taking the swing, as you digest numerous factors, all which will affect the out come, then put a few 100K bucks on the outcome, makes for some interesting efforts.

BTW, you felt the burning urge to post your thought provoking question, why?

Just my 1-cent.

Jay
Western PA.

dammit....

been waiting for this one for ages since I got a Pr on my last rep due to better technique....but I landed [ie: cratered ] badly off a handstand yesterday and my shoulder's not happy. probably safer to do this tomorrow....I'll see how it feels later

oh yeah -

the skipping vid yesterday - who did that music? anyone know?

70x5,80x3,90x2,100,105,110,115(f),110,110,100 kg

pretty much same as last time

Difference is that last time was straight after a rest day... this time it was after 2 WODs, 3km of running, 1 hour of cycling and 2x3 hour of indoor climbing. My body feels the difference...

280#'s/43 yom

DL 7x1- Today: 2/21/2007

1. 401:401
2. 451:431
3. 451:451
4. 471:451
5. 471:401
6. 471:421
7. 401:401

#26 the music is fiona apple of her very excellent second album when the pawn.....

cheers J!

Is there a video of the CFWU? I have read and re-read the instructions, but there are some finer points that I'm just not picking up. I have tried it and I always end up looking like Pee-Wee Herman doing yoga.

CFWU
120k
120k
120k
120k
120k
130k
130k
130k(f)
Ran 1.6k
Row 1.6k

I am beat.........

#11: Eva T. is the trainer for the team. Look on the website under the team listing.

Sailing: cool. Golf: plaid. Took a golf lesson once. The guy said the object was to hit the ball as few times as possible. I decided "none" would be like the Zen of golf. Never went back.

Time to start cutting back more on the WODs; I'm finding myself becoming under recovered and I intend to better my GS numbers from what I did in the Cross World meet. I plan to do 165-180 reps in ten minutes at the Nationals.

10 minute snatch set: 85L/80R. Hand switch at 5:30. Chalk on fingers, heels of hands and thumbs only. No chalk on bell. No deadhang reps, but I was getting close to cramping with both hands.

10 minute break.

GS grip work - 3 sets of each triplet with 2 minute break between each triplet.

30/30 52# GS swings
500 meter row
5L/5R KTE (complete stop with no momentum each rep, both knees brought to one elbow)

Female
Bwt:170
135,155,175,195,205,205,205
two missed attempts @225
last max 195

Male:
BWT:185
225,315,405,455,maxed out @455 dropped back to 405 to finish last 3 sets @405. Came in saying I wanted to break 405 and ended up having a personnal best @ 455 Yeah!!!

I just didn't have it today. I injured my foot jumping off the PU bar in chuck-ts yesterday. I think that screwed up head, made me think I couldn't lift.

135#x5,225#x5,275#x2

315#x1x7
with a couple of missed 335# attempts in there.

I had heard that strength training for kids under the age of 16 could have detrimental effects, stunt their growth and whatnot. I had always figured it had to do with the body builder ideal for training, using high poundage and minimal reps, not what Fran is by any means. Does anyone out there have opinions or knowledge of kids using barbells however? I had always thought that kids should stick to body-weight exercises only. I'm open to other opinions.

After a long hiatus, back at it...
A little slower, and a little softer, but more determined.
Warm up:
10 min row (easy)
7 min jog (3% incline)

Warm up with bar only x 8

50 kg
50 kg
80 kg
80 kg
90 kg
90 kg
90 kg

It felt a bit light, but I am going to concentrate just on form for a while.

Afterwards, 4 x 2 minute rounds
skipping / easy heavy bag work

Kicking practice (technique and control only): 50 x each of:
front, round, inside crescent, outside crescent, side thrust and meia lua de compasso (check out the link to the video of that kick: http://www.youtube.com/watch?v=GZOlxMGAK8E. It's the one done by the guy on the left; generally at much, much higher velocity, which is why the guy on the right is still conscious...)

Happy Holidays!
Ian

Male: 25 Years old
BWT: 170

Been crossfittin here in the desert for about a month and it is great. My friend got me in on it and I love it. Probably my favorite part is watching all these people give me the male appendage on the forehead look while I am doing up-side down pushups, olympic lifts, and muscle-ups. People also like to laugh when I screw up previously said events but I just laugh at watching them develop their chest and biceps...that'll help you around here. One time though, when I was doing upside-down pushups and one arm collapsed, everyone in the gym had the right to laugh at me as I dipped head first into the mat followed by the rest of my body. Good stuff.

WOD:
1) 135
2) 155
3) 205
4) 235
5) 255
6) 275 (got the lift but the form was terrible)
7) 255

Back to staff....boooo

Deadlift

135
185
225
-----

280! bad form
280 f ?!
230
235
245
250
255
260
--------

this morning in the gym, a stranger comes up to me making the bicep curling motion, and asks: "What machine do I use for these?" meaning her biceps.

of course, I gently reject the notion of bicep curls and offer (briefly) the concept of "stress and adaptation". After a few minutes, we were enjoying the benefits of some versions of walking lunges, Goblet squats, pullups, dips and situps.

Weird day today. Did an unintentional PR on my second single. (Miscalculated by 20kg...) Did:

40kg x4x2
65kg x3
80kg x2
87.5kg x1
112.5kg x1 (first PR)
117.5kg x1 (PR)
122.5 x1 (f)

35/M/65kg

congratulations to Kalista and Stefan!

keep up the good work!

33/m/200

1. 225
2. 255
3. 275
4. 295
5. 325
6. 325
7. 325

264
264
308
308
308
264
264

felt like my form started to go after the 5th rep, and didnt have a partner, so played it safe...still, 308lbs was my 1RM last time. progress!

CFWU
225-270-290-310-330-fail-310dropped290-300no290-300no

35/M/168

145
155
160
165
170
170

My first attempt at max deadlifts, so I went by the Basic Strength Standards for a starting point and worked my way up from there. I did better than I expected, but think I was pretty close to max at 170#. Next time I'll start at 170 and try to go up from there.

Added a 1 mile interval run after. Did the mile in 8:45.

Just wanted to say, i've been on crossfit for less than a week. i used to be an avid weightlifter and was looking for something else because my shoulder kept acting up. i am sold. can't wait to try some deadlifts today. never maxed out before. wish me luck.

Gaucoin, yeah, yeah, yeah, everybody is a comedian. I wrote the comment (comment 1) on the way out the door and I was in a hurry. So here is the real deal.

I do not get sore anymore unless it is a very, very new and difficult combination of exercises that are prescribed on the WOD. I am 40 years old and I am somewhat gun shy of going for a series of one rep max efforts because if I get injured, it will effect my entire life and the injury will probably never heal to 100 percent on the effected muscle/bone. I believe that many other people are in the same boat. When I do a workout like the one prescribed, I am probably at about 95 percent of my one rep max. I continue to get heavier and heavier every time we do oly lift exercises and I really enjoy the gains that I have made from Crossfit, which I consider to be the best fitness program ever. On today's WOD I will do the CFWU + HSPU and then the Bergener WU followed by dead lifts with the following number of reps per set: 10,8,6,4,3,3,3,3,3,3,3. I believe that this is the best way for me to make gains given that I cannot afford to get injured. The only way I modify Crossfit is when we go for a series like the one today and I would like to hear from others who have similar circumstances.

Gaucoin, I value your opinion. I have yet to be able to beat any of your times or weights that you post. I don't even come close on days like today. What do you think I should do?

Have Fun, Train Hard,

Billy :>)

191,201,211,221,226,231(f)

pre-shoulder press 5x5 - 45,55,60,62.5(4),62.5(3)
post-tabata military sit ups - lowest score - 7

396,416,426,440,450,455(f)

pre-shoulder press 5x5-108,113,118,123,128(4)
post-tabata military sit ups-lowest score-12

However you celebrate it, or choose not to, hope everyone has a safe and happy Easter.

Awesome video. Their kipping was flawless.

Duvall-

The ideas about youth lifting has changed much in recent years. Google search 'youth lifting' and look for current authoritative strength and conditioning association position papers. My research of several articles indicated to me that age is generally not much of a factor, if common sense is applied to training.

Also re-read the CF Foundations with a focus on issues of age.

-K

WU
.5 mi. walk on treadmill
DL oly bar x 10
DL 55# bar x 10
DL 135# bar x 10
WOD
205/245/275/295/315/325/335

275x1
295x1
305 failed 3 x's
275x1
275x1
275x1
Deadlifts are going backwards at an incredible rate. PR 335 last deadlifts 315, today 295. Can't wait for the May 12th seminar. Hopefully, coach and his team can fix my deadlift's.

Ok, so here I go, on my second day on Crossfit...
never ever done any weighted deadlifts in my life. I'm almost 28, my height is 5'7'' and my weight is 161 pounds.

So these are my very first deadlifts. Here are my results:

1x88lbs
1x110
1x132
1x132
1x143
1x154

any comments are greatly appreciated
thanks

strong work calista and stefan! that was awesome.

51 y0 M, 175#

cfwu

120x2
140x2
170x2
190 (new p.r.)
each set 5# more than last wod

finished it off with tabata rows

bw 170

425
455
455
455
405x1x3

seem to be going backwards....

Stretch/warm-up
1x135 warm-up
1x225
1x225
1x245
1x265
1x245
1x245
1x245

Whens the next time we'll be doing something like the "Murph" or "Angie, something like those?

177lb male
2k run 7:43, 2k run 7:34 + 3 x 20 leg extensions 55lbs, 2 x 20 leg curls 55lbs, 3 x 20 lateral band walks (iron woody band, 3 x 20 adduction with phisio ball = Recovery strength...

Deadlift set:
135, 225, 275, 295, 315, 320, 325lbs

28/bw 145

CFWU first then:
-225
-245
-245
-255
-255
-265
-275 (pr)

Also did for time:
-50 Glut-ham sit ups
-50 Push ups
-100 Front squats, 65lbs.
-50 Push ups
-50 Glut-ham sit ups

13:39
No Easter dinner for me and Passover is done, so I get to lay back and relax the rest of the day.

DL Warm-up
135 x 5
225 x 5
315 x 3

DL/MU

365/2
365/2
365/2
365/1
365/1
365/1,1
365/1,1

Worked the negatives on the DLs & MUs.

41yom / 151

CFWU x3 x12
WOD
225, 245, 255, 265, 275PR, 285PR, 295PR, 305PR, 315PR

Had to keep going and do the 2 extra reps. Felt really strong today. Someone earlier mentioned 2xBW was a good RM to shoot for. Very excited about today (for me of course). Can't wait for the next CFT.

On another note my 17yo daughter is now wanting me to take her to the gym and provide her with some training. She did 1/2 michael today in 15 minutes. I am proud of the effort she is putting in. She did a 1/2 Filthy fifty on Friday but ran out of gas on the burpees. I give her credit for wanting more after that WO.

did thrusters 65lbs x10 and pull-ups x10 today 18 rds in 20 min. "painstorm" was yesterday!!!

195, 215, 235, 255, 285, 295, 300

315

how much time between each rep?

I'll do this tomorrow; the Y is closed for Easter. Enjoy the day!

39/195

cwu x 3
then
315
335
345
355 (personal best)
365 (failed)
360 (hooray!)
335
345

#26, that's Fiona Apple, "Fast As You Can".

225 x 2
245 x 2
275 x 2
295 failed
225 x 1

Hey-

Snatch-grip DL: 225x3x1,275x2x1,295/305/315 x 1

Mixed-grip DL: 385/405/415/425/435/445/455PR x 1

Xtra: DL 465lbs x 1 off 7" blocks PR

Run 3 miles, slow and sloppy

-K

Warmup
100 push-ups
100 flutter kicks
100 Air squats

205x1
225x1
235x1
245x1
275x1
295x1
305x1 PR!!!!!!!

39/195

CFWU
DL
205
225
245
265
275
295
305

Started a little light. Need to pick up initial weight.

Attention Canadian CrossFitters (those looking to make a home gym, anyway):

Princess Auto has a sale starting 11 Apr 07 on surplus stall mats (4' x 6' x 5/8") for $59.99 each, max of 2 per customer. They weigh 70 lbs per.

Wish I lived a little closer to Moncton to make this worth the trip (especially if I had to bring someone else along to act as customer #2, customer #3, etc).

Anyway, not sure if this is a good deal or not, as it is the first time I ever saw them advertised anywhere, in Canada at least.

Al

bwt:146
cfwux3

After yesterdays WOD,
225
245
265
285 F
275
285
295

225/255/285/305/325/305/305

post: Shoulder Press, weight PU's, 50 burpees, 100 double unders

264
264
308
313
330 (Failed)
313
313

175# m, 20 y/o

285/305/315/325/335/345/325
BW 165

28yom/215#

265/285/295/300/300/300/300/need more weight in my garage. Sort of a PR, haven't gone over 300 since knee surgery a while back.

185/195/200/200/200/200/200

28/M/185
CFWUx3

185/225/235/245/255/275/285(f)
Used "snatch" grip, instead of my usu. mixed grip

M, 35, 176#

CWFUx3

225
225
245
265
275
295 pr
295

I think I waited too long, could have gone higher, but more for next time.

On a side note I saw someone in the gym doing fast body squats, which I sadly never see. I thought ok, this guy knows something. When he turned around right away and grabbed the pullup bar, It got my attention. Sure enough he started doing kip ups. Then, dropping to the floor to do some pushups I knew he must be a crossfitter. Did not get a chance to talk to him but it's nice to know there are others out there..

M/26/194

CFWU x 2

135 x 10
185 x 5
225 x 2

275 x 1
285 x 1 PR
290 x 1 PR
295 x 1 Fail
290 x 1 Fail
275 x 1
275 x 1
275 x 1
275 x 1

My grip needs work. Felt like the bar was going to slip out of my fingers for the last 4 or 5 lifts.

Did some light OHS and Muscle-up transition work after the deadlifts.

28yo M 170lb 5’10”
Row 500M. CFWU x 3, 5 pull ups, 5 ring dips, 10 pvc shoulder stretches, 5 Sotts press with pvc on bottom of each 10th overhead squat per round. Deadlift 95lbs x 10, 115lbs x 5, 135lbs x 3.

Deadlift:
175lbs x 1
185lbs x 1
195lbs x 1
205lbs x 1
215lbs x 1
225lbs x 1
235lbs x 1* form not great

3 minutes rest per set. *=PR
Foam roller cool down.

Hahahaha! Those little kids got smoked. I found this on a message board so it is not a credible source, but something to think about. It is different for everyone, but unless the child gets injured or doesn't go really heavy...they should be fine.

"The whole notion of growth being stunted by weight lifting is
a myth. It didn't stunt the growth of Shaquille O'Neal, David
Robinson, Karl Malone, Michael Vick, etc. They all started
lifting in their early teens, and all have gone on to be well
over 6' tall and star in professional sports.

Dave Draper and Arnold Schwarzenegger started lifting very
young and both are 6'1" or taller. Lou Ferrigno started
working out at 14 years old at the height of 5' 9" and grew to
6' 5" - taller then anyone in his family!

So the answer is no, weightlifting does not stunt height growth, or
any other kind of growth, for that matter. There is no scientific
evidence to support such ideas and, in fact, books such as the
Russian, School of Height, suggest that weight training may
stimulate growth. The latest weight training studies done on
teens showed only positive effects."

Unintentional day off yesterday due to a family 6 flags trip. Good time had by all but has left me to do yesterdays WOD today. Warmed up with some KB cleans, swings, snatches, and push jerks.
15-12-9
Back squats and HSPU
185 x 15
205 x 12
228 x 9
all HSPU touched nose to a 3" block. will get some running and the deadlifts tomorrow. Take care.

Unintentional day off yesterday due to a family 6 flags trip. Good time had by all but has left me to do yesterdays WOD today. Warmed up with some KB cleans, swings, snatches, and push jerks.
15-12-9
Back squats and HSPU
185 x 15
205 x 12
228 x 9
all HSPU touched nose to a 3" block. will get some running and the deadlifts tomorrow. Take care.

Unintentional day off yesterday due to a family 6 flags trip. Good time had by all but has left me to do yesterdays WOD today. Warmed up with some KB cleans, swings, snatches, and push jerks.
15-12-9
Back squats and HSPU
185 x 15
205 x 12
228 x 9
all HSPU touched nose to a 3" block. will get some running and the deadlifts tomorrow. Take care.

Age 30, 5'10", 181#

245#,265#,285,295,300,305 (p.r.),305

no straps, all mixed grip.

Grip strength coming along nicely. Must be all those pullups.

Happy Easter.

What a great video. I love the moment when Kallista finishes and immediately collapses on the floor. I totally sympathize with how she was feeling right then.

135 x 10
135 x 10
225 x 2
245 x 1
255 x 1
275 x 1
295 x 1
300 x 1 (all the weight I have at the house)
300 x 1 (all the weight I have at the house)

I really enjoyed the workouts this weekend, because I could do them all at the house...(no pullups). :)

Irene,

first of all, welcome to crossfit! you will see your strength increase tremendously over time. I am 28, 5,5" and 142 lbs, I remember being excited when i deadlifted my body weight about 4 months ago. today i got my PR of 226. Keep working on your form and be consistent with the 3 days on 1 rest day. Good luck!

205/M/29

Tweaked my knee pretty good yesterday so deadlifts were out. Subbed with good mornings.

185x1
205x1
225x1
235x1
225x1
235x1
225x1

245, 275, 313, 313, 333, 333, 363(pr)
Repeat reps due to poor form.

7 pounds from 2x bwt.

After coached a friend through his first ring MU

225
245
255
265
275
285
295

23 year old male, bw: 179

225
245
255 (old pr)
265
275
285 (new pr)
290 (fail)
275

CFWU x 3

WOD
205
215
215
225
225
235
235

29m/185#

CFWU x 3, Burgener WU x 1
225
245
275
295
325
345 (fail)
315

Central Nervous System is down.....

225
275
295
305
310-PR
300
300-fail

28m/275

CFWU X 2
300 X 1
300 X 1
300 X 1
300 X 1
300 X 2
300 X 2
300 X 2

I need to get some more weights! 300# is the highest I can go at home. Not too bad considering the hurtin' I put on the ham at dinner!

Love the video. My favorite part was the girl collapsing and not worrying about being under her brother!

500m Row
Burgener Warm-up
135x5

WOD
315-365-405-425f-315-315-315

Thought I had 425 today, but I was wrong. Soon... It will be mine. The gym was closing, so I droped down to 315 and finished out w/a moderate weight. Legs are hammered from this past 3 day cycle, but the back is feeling good.

Get some, Go again!

Sunday musings, as is my wont:

WOD #1 Shovel snow
WOD #2 Move furniture
WOD #3 Shovel snow (so just who was it that po'd Mother Nature here in Cleveland, anyway?!)

The Bingo 5 are off on our first away form home vacation in three years, without email, MySpace, or cell phones. My kids already have the shakes...

On this holiest of Christian holidays all 5 of the Bingo family went to church together. (Those of you who have teenagers at home realize just how extraordinary and rare such an event this is, in and of itself.) We heard a sermon about gifts and sacrifice; we heard about not taking gifts for granted, and we heard about thankfullness. I got to thinking about generosity and the difference between doing well and doing good. It was a long sermon and I'm a fast thinker, so I won't burden you with all of my thoughts.

We Westerners have become very concerned with doing well. We strive for the trappings of success. We read and write about those who have done well. Sometimes people do well simply because other people think they do well. Don't misunderstand, I am a huge fan of the meritocracy and strive just as hard as the next guy to do well. But there seems to be a paucity of hope in the pursuit of doing well. It is the combination of the gift and sacrifice of Good Friday that leads to the hope of Easter. Today I wonder if just a little bit of doing good might be just what we need to add a touch of hope to our quest to do well. And I wonder if we talked and wrote more about doing good, striving to do good might become just as natural to us as striving to do well.

So for me, in addition to my quest to do well (ingrained in my DNA) and the personal and professional ethic of looking to do good, to"do the next right thing", I offer the suggestion that we try to catch people doing good. Catch someone doing something kind and generous. Catch them out loud so that others will notice too. Even if one is not being generous "for attribution" it still feels nice when people notice. Catch people doing good whether or not they have anything to gain from it. Doing good has value in almost any context.

On this day of hope following such a precious gift, I find myself deeply thankful. Thankful for all of the obvious things and to all of the usual suspects (I am, after all, a victim of my upbringing), but also thankful for smaller things from people near and far. Thankful here at Crossfit not only for the gift of the Crossfit program (except for $25 for the CFJ I've paid nothing for my CF), but for the gift of friendship. More than that, for the assumption that I would become a friend here, the openness to welcoming another friend in. There's always room at the table here (thanks for the metaphor, Joey), and the Crossfit family always has room for another friend. That assumption and openness is a manner of doing good and I thank you out loud, Coach and Lauren.

See you all in a week or so. Happy Easter.

Darrell

Bodyweight - 265,
first time doing any deadlifting besides sumo high pulls and practice ones with empty bars

175
185
195
205
205
205
215

row 500m/1:59
10x5 pullups and pushups
DL 225 to 265 by 10#, 270, 245, 3x225
bwt 210

m/34yrs/170/6'0"

50kg (110#)
50kg (110#)
90kg (200#)
120kg (265#)
130kg (285#)
140kg (f) (310#)
140kg (f) (310#)

Darn. Had some pain at the top of my right triceps. I'm not sure why dl's bugged my triceps, but I think I might have bagged that 140. Better luck next time.

#111 Steve, I am in awe. No, I am swooning in awe.

As for little moi...

115
125
135
145
155
165
175 fail
135
135

and, it was fun!

still dizzy thinking about Steve the 505 lifting giant...

Gym closed today, went to the track to try to hammer out some of the CFN intermediate skill standards:

400m 1:24PR (needed better than 1:34)
1600m 7:10 ouch! (needed better than 7:00, failed miserably. need to learn to look at my watch to pace)
800m 3:16PR (needed better than 3:20)

Upset about the mile...just didn't push hard enough. My ex-track running boyfriend pointed out that in a longer race, I need to figure out my desired splits for each lap and check my progress along the way instead of just pacing in my head. Next time...

m 45/210

135x3
225x3
315x3
365x1
395x1
420x1
430x1
440x1 pr since 40

CFWU
10x135
5x185
1x225
1x245
1x265
1x285 fail grip
1x285 fail grip
1x245
1x255

CFWU
12X135
1x225,275,335,365,385(fail grip),365,375
my gym needs chalk!!
nice Sun. workout though

cfwux3rds 15reps of ohs,unanchored situps,pushups,back ext, 5 ring dips,10 jumping pu's

225x3 315 405 455 455 455 445 445 435f 405 changed it up a little wanted to see how many singles i could get at 455 then went down

bwt240 age 31

Gym closed today so no deadlift for me :(

Instead I went out and biked 11 miles and broke it up with the following:

50 squats
20 pushups
25 jumping pullups
25 pushups
hangs on a dip bar
50 squats.

39 yrs/ 210lbs

315
315
350
350
410
410 (failed...broke the flow, had to rest on my knees before finishing)
315

need more plates for those days I'm home with the kids. 250 is all I had, so I subbed...

5x5 deadlift 250lbs
1.5 minutes between sets...had to go to alternating grip after 3rd set

225x5,315,365,405,425,445,455,465 - failed x 2

strong work OPT !!!

205lb/38 yom

dl 7x1

225
275
295
315
325
335
355

#29- Kegger, It was nice to meet you yesterday at the club. You've given me the incentive to post, as I'm a novice. Hope to catch up with you on OL's. Btw, what style Fleet Farm workboots do you recommend? Cheers, jonf

ps- also tried your rec'd rowing ex that was fun...any other activities would be appreciated. Thanks.

Ran 1 mile on t-mill @1% incline - 7:40
CFWUx2

185-190-195-205-215-220-225(f)-215

Bingo- You are spot on as usual.

CFWUx3 (practiced ring supports after ring dips)

95x10, 135x5, 185x3, 225x2
265-275-285-295-305-315(PR)-315
225x2, 185x3, 135x5

Practiced 4 more ring supports (max about 15 seconds)

43 yoa male 200lbs

as rx'd

205
255
275
275
285
285
295

felt great today and happy previously injured adductor from 10 days ago didn't bother me at all.

worked out with gaucoin so we really motivated each other.
started at 319 and finished 375.5 - failed at 375.5 twice but once again thanks to "the warrior code - Dropkick Murphy's" and got it on the third attempt and finished on a high note. Previous PB was 365.5

45 y/o male at 158lbs bwt

pre - single arm 1 pood kettlebell shoulder presses (8/10/10/8)
post - tabata military sit ups - lowest 9

Phew, what a workout!! Huge thanks and kudos to Trevor S for pushing me and for reaching new PB's.

353,358,363,368(PB),370.5,373,375.5
I was feeling it today, easily the best DL workout of my whole life.

Pre-5X5 shoulder press: 88,108,113,118,123(f)
Post-Tabata Watts Row and Tabata Military Sit-Up, lowest score was 10.

In regards to Billy's comment (#50): I totally hear you and I wasn't even really giving you the gears but I don't see any flaws in your reasonings. I just think that you can only be as good and strong as you let yourself be. If you believe that 1RMs are dangerous and that you'll hurt yourself then that's probably true for yourself. For me, finally abandoning that sort of self-sabotage helped me reach new heights. Keep working hard and you'll reap all the benefits you deserve.

Pat
M/31/175
275
315
365
415
435
386
385

Thomi
F/29/112
85
95
105
125
135 PR
145 PR
155 PR

hey all,

20 Male, 185#

CFWU x 3

185x1
195x4
205x1

-Rob

M/29/144#/5'7"

* 3xCFWU

First time testing 1RM for deadlifts. Weights in kg.

54/64/74/84/94/104/114F

104kg = 229#, a good result for my training, according to Rippletoe and Kilgore.

225c/225s/240c/240s/250s/250s/250s

warmup: 5 min dbl-unders; ab wheel, kb swings 35x10/10x4
after: 20 min on tmill w/ 40 lb vest

nice video. i hope my kids want to w/o when they are a bit older. they hang/swing on my rings now, so it might happen...as for the wod.

DL
135x5x2, 245x5x2, 333x3x3, 421x2, 491, 541(f), 511. 40# off my 1RM but i'm ok.

BP
135x25, 245x5x2, 333x2x2, 383, 421

8 x 1 at 255#

Workout at home.

23/M/173#

WOD (Deadlift 1-1-1-1-1-1-1)
135 x 5
225 x 3
-----
275
295
315
315
325 (failed)
325
330

Did this on Friday!

2xCFWU
145/155/165/175/185/195/205

I stopped after 7, but I think I had more in me (still trying to locate my 1RM)

24/m/181/6'

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

315.325.335.345.355miss.350.355-Tied PR

Happy resurrection day!

BW 70kg
100kg 3
130kg 1
140kg 1(Raw)
142.5kg 1(Belt)
145kg 1(Belt)
147.5kg 1(Belt)
150kg 1,1(Belt)
3min Rest between attempts

age 40
bwt 210#
1-225
1-275
1-295
1-315
1-335
1-365
1-405

135 x 10
225 x 5
315,320,325,330,315,315,315
225 x 5
135 x 10

Thanks Gaucoin, no worries great job on your WOD performance today (and every day). by the way, are you over 40?

Have Fun, Train Hard,

Billy

42/m/170

270
290
300
310
320
330 (PR)
270 x 2

415 double-overhand, ugly
405 was solid

35/M/205
225
295
345
365
345
345
345

33/F/140
70
120
120
130
130
120
120

I can't imagine how much those kids eat! Great to get them started young.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
22/150
WOD as rx'd:
225
315
335
365
375
380(pr)
225

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

WOD as rx'd

135 x 10
225 x 5
315
325
335
345
345
355
365
Definately feeling it in my legs. At first I was a little dissapointed then I remembered all the leg stuff we did this week. Thrusters, Squats and a lot of DU practice, okay, maybe I'm not so disappointed. Maybe I'll go for a nice run tomorrow.

#139
Billy, I lifted with gaucoin today and am 45 y/o. and hit a PB of 375.5 at a bodyweight of 158# I worry less about injury on singles than on 3-5 rep stuff. It's those 2nd and 3rd lifts that sometime cause a flaw in my form.
my .02

263 lbs - 7 sets x 1 rep

46/189lbs/5'11"

WU with Dead
bar (45lbs) x 10
135 x 10
205 x 5

WOD
225x 3
245 x 1
265 x 1
175 x 1
285 F
280 x 1
255 x 2

Happy Easter!
J

29 yom, 205lb, 6'"

275
315
335-failed
315-failed
295
295
295
295
295

Trevor S. That's a good point that I have not really thought about. I think I'll take that to heart. Thanks

Have Fun, Train Hard,

Billy

345
345
345
395
345
345
345
Took it easy due to lower back problems.
395x1x7 last time.

225
245
245
275
295
325
325 - fail / 295
295

cfwu x 2

225 x 3
275x1
295x1
315x1 (old pr)
325x1
345x1
365x1 pr
375(f)
375(f)
345x1

Used a mixed grip after 315, that was the problem last time I did this. I was aiming for 380 should of started higher, will get it next time.

385
405
425
435 failed at knee level
435 failed at a couple of inches
415
405

Off my PR of 445 but pretty happy, better than last time, and my legs are really fried from this week.

Deadlift 305x1, 335x1, 335x1, 345x1, 345x1, 345x1, 355xf, 345x1

HAPPY EASTER EVERYONE!!

Billy,
you wanna be sore? or do you feel your not getting a workout unless your sore?
The timed 'girls' workouts usually make me sore [sometimes for several days]. The olympic lifts seem to make me sore in a different way. Kinda like a rest day for the rest of my body, that is... my lats and legs got smoked last week, by doing deadlifts today they get a break.

i'm 48 and share your concerns about injury. But i'm carefull not to push it if i'm tired or sore.
All the same i've gone from 215 last May to 315 today. Not huge numbers i know, but i've never done 'O' lifts before crossfit, My old Doc & PT warned against deadlifts or squats past parallel. Thankfully i've found a new team that is impressed by crossfit. If you feel 3 rep sets are better for you by all means do them.

CFWU x 3 sub push-ups for squats

Deadlift
185-205-235-255-275-285-295-305-315PR

Ratt

328/338/348/358/369.5/379.5/384.5/389.5 (f)
used straps, hands are tore up.
Great pulls today guys!

275
295
295
295
295
295
300

I have no idea if my form was even decent, and didn't want to hurt myself, so I didn't push it. This was also immediately after doing yesterday's workout.

pre-bike + cfwux2
wod-264,284,304,328,338,348,358
3 days post knee scope
post-pull up practise -12,12,11,10,9 1 min. rest b/t sets, tabata sit ups-13,feet unanchored
aucoin & salmon great job, I'll have to work harder to keep up once I'm recovered!

age 42/bt205#/m

gym closed early had to use weights at home total i have at home is 155#

ran 1/4 mile
cfwu x2

dl 155# x 10 for 10 rounds

ran 1/4 cool down

Billy I'm 34 years old, 6'4" and ~195lbs so, as you can see, I'm a veritable monster. One time I pissed lightning and crapped thunder, too. It was awesome.

M/48/5'10"/170

Deadlifts

1 X 315
1 X 315
1 X 315
1 X 325
1 X 335
1 X 345
1 X 355

Last Workout

315/315/315/315/315/325/335

I have a question: when your only choices are beat up running shoes or barefoot on a clean smooth surface, which is better anatomically for heavy squating and deadlifting similar to the previous two days exercises?

16 yom
179 6'1"

225
245
265
285
295
305
320 (PR)

315 old max from 3 weeks ago :)

33m/185#/6'/CF71

CFWU

WOD: 135x5, 225x3, 315,325,335,345,365,375(fx2)

Gotta get some professional technique coaching if I'm gonna break my standard 365 PR. Legs still feeling the last couple WODs.

#164 Peter E --- I personally like lifting barefoot now. But I think I'm gonna invest in some real weightlifting shoes. I can't speak to the "anatomical" side of it, but I know my running shoes feel like the heels are a bit high and not rock-stable like I want.

26/M/6'3"/196 lbs

I usually lift barefoot for any lift not involving a jump as well.

Anyway, I'm visiting my parents today, so don't have access to a barbell, so I went to the track and improvised.

3 rounds:

30 push-ups
30 sit-ups
30 bench dips
30 squats
30 bench jumps (bench about 18" or so)
400m run

I didn't time myself, but it felt way too easy so I probably wasn't pushing it as hard as I should have. Oh well. I tried to deadlift a camping cooler full of water, but the grips were placed way too far from my legs to even come close to good form, so I did this instead.

Best deadlifts ever for Trish and I....

135, 135, 155, 155, 155,155, 155

Rebecc 135, 135 failure, 135 assisted, 135 assisted, 135 assisted, 135 assisted.

We are getting really frustrated at the stupid comments and suggestions in our gym.... "use an over under grip...." "you really need to use a belt" the best one yet..."i don't think girls really don't need to deadlift"

Any suggestions on how to answer these Crossfit non believers besides (checkout the crossfit website and see)..... They all have really big biceps and chests but cannot run a mile if they had to..... I would appreciate any comments.

265,265,275,275,275,280,280

Wowza, Carol, sounds like you are dealing with professional idiots there. You may want to have some stock responses ready for the stupid comments to take them down a notch (although if the over under grip comment means one hand faces in and one faces out then that's a good idea)...

Example:
"Duuuuh, you really need to use a belt."
Response:
"Why, does it look like my pants are gonna fall off?"

i did 245 this time last time i did 215 so i improve 30 pounds thanks coach, juan

23/m/170#

CFWUx3

295
315
325
335
335
345 (PR)
345

Old PR was 300. I think I discovered what a real 1RM feels like.

185
225
225
275
295
305
295

bw178

2x175
1x225
1x295
1x315 PR
1x335 Fail
2x225

2x175
1x225
1x295
1x315 PR
1x335 Fail
2x225

20 yom, 195
315
365
385
405
415
425
435

nowhere near a pr, but i'm happy considering i haven't dead lifted since december

35 yom 155 lb
Warmup
135 x 10
245 x 5
325 x 3
Work singles:
345
355
365
385
345
345

385 was all I could pull off the floor today. PR still stands at 410...

M/36/6'4"/235

CFWUx3
135x5
185x3
225x1
275x1
275x1
295x1
295x1
315x1
315x1

post Easter Sunday/Cheat day gorge workout

CFWU x 2

3 rounds 400m run, 30 ball slams 12lbs, 30 kb swings 35lbs.

13:16

cfwu x 3

worked up to 315lbs...big raw blister, no chalk, hook grip

PR from last Total was 395lbs

23/210

205
225
275
295
315
335(pr)
355f
315

22 yo/ 221 lbs

Last 2 sets -
437x1 PR
448x1 PR

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Actual date 09APR
CFWUx3 (PUs in sets of 16)

DLs 7x1r: 225x4/ 295/ 315 (PR)/315/225 form work/225x2/ 225x4

Male
Age: 30
Bwt: 133

CFWU x 3
245 x 1
255 x 1
260 x 1
265 x 1
265 x 1
270 x 1
275 x 1

New PR by 10 lbs

135
185
205
225
245
265
295 (f)

cfwu x 3
225 x 1
235 x 1
245 x 1
255 x 1
265 x 1
275 x 1
285 x 1
295 x 1 (failed)
295 x 1
300 x 1 (failed)

M 50 69 178 CFT 715
W/U was 1K C2: 4:08, OHS & hang snatch w/PVC
WOD 315 for first three, then 295 for the rest
Pleased with improvement in form, didn't have the juice or concentration.

19yom
172/6'

1000m Row - 4:00 min

I did the multiple reps until I couldn't any more, which makes me think that I could have added some more if I hadn't or if I had started at a higher weight... better to be safe.

135 x 3
155 x 3
185 x 3
205 x 3
225 x 2
275 x 1
295 f (twice!)
275 x 1 (couldn't lock out)

This is my first time seriously dead lifting, so I'm happy.

John... you're an animal...

135x3 as wu

155
165
170
175
180 pr
170
170

35 yom
5'8"
208#

As rx'd
225
275
315
365
385 PB (got to standing but dropped the weight about 6 inches from the ground)
315
315

Feel not too bad. First time doing more than 315. Never tried to push the envelope on DL's before. 385 is definitely my max right now.

145,165,195,225,245f?,235 and 245f? LBs

20 off PB.

Gina

135,145,155,165,175f,175f and 170lbs

CFWUx2, burgener w/u and snatch practice (pullups still hurt neck) BW 128

175/185/190/195/185/185

195 ties PR from last CFT; had a good flow going and could have tried for 200 I think but hands started to sweat and grip was limiting factor (almost dropped the 195 on the way down). Gym doesn't really allow chalk, but I may sneak some in anyhow for next time.

last time
070221

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

this time
070408

275
295
305
315
335
345
345

practicing with the hook grip

315 325 335 365(PR) 365(tried twice, failed) 345 345. Very psyched, my previous best was 335. Felt strong, form was great.

M/30/192

CFWUx2
burgner WU
135# cleans 2x3

DL warmup (100kg x5, 123kg x3, 140 kg x2)
WOD
180 kg 7x1
form suffered on last 2

135# cleans 2x3
35# db clean and jerk (3 2-hand, 3+3 alt hands, 3 2-hand)

35M, 202lb, 6'1"

1: 225
2: 245
3: 255
4: 265
5: 275 (failed twice)
6: 265
7: 255 (attempted 265 first)

warmed up with 2 sets of 10 x 135#

Done as Rx'd

185x6
235
245
255
265
270
275

Should've started a little heavier but it had been a long time since DL's so I wanted to make sure my form was good.

50/198

W/U 135x5-185x3
225-245-265-275-295-275-225
First time doing them as Rx'd by Rip in his book "Starting Strength". Thanks Mark!

wt: 208#

Done on 04/09/07 after squat workout

135x10 warmup
225x5 warmup
315
335
335
365
385
405 (PR!!!)
315

CFWU, 5 x 135, 3x225, 3x275
315, 345, 365, 355, 355, 345, 335

CFWU X 3 (15 reps)

275
295
315
335
355 (PR)
385 F
365 F
225 X 3

A guy at the gym told me to use a belt or I would hurt myself. It that true??

BW 165 age 38
DL
133# x 10
177# x 5
199# x 1
243# x 1
263# x 1
273# x 1

46/M/195
383
403
423
433
443
453failed
403
kids look great!!

-Warmup
-Deadlift, ME singles (265-285-295-305-315(f)-315(f)), then 5x225# - close to getting 315 on 2nd attempt, got it off the platform but couldn't pull it above the knees/back was starting to bend.

-Bench Press: 4x max reps of 165#, 2 min rest in b/t (8-6-5-3)

Did this on 4/9 - rested on Easter.
1/3 cfwu; 135 x10, 245 x3, 335 x 1
365-375f(grip probs)-375-385-395-405-410f

Pr is 420, but this was just horrendous with no chalk. Hook grip was also sliding off of bar at about 375, so had to switch to over-under. Even that was slipping at 395. Hugely frustrating. really want to break pr!!

160#/33yom

WU: (SS/15pullups/burpees/GHDsits/5HSPU)x3
WOD: DL 1-1-1-1-1-1-1
225x5(WU)
225x5(WU)
275x1
295x1
305x1
315x1 (PR)
325x1 (PR)
325x1
315x1

26yom
195#
5'10"

CFWU x 2

225 x 5
315
365
385 x 5

This is weak. Hoping to improve quite a bit. Is it too much to improve to 450-500?

Deadlift 1-1-1-1-1-1-1 reps
wu 5*135lb
225lb
245
265
285
305(f)
305(f)
295(f)
275
275
275

short term goal 315lb

9 apr 07
225
225
245
245
265
265
failed at 275 (6" off the ground)
225
225

185-1
205-1
225-1
225-1
235-1
245-1
250-1

CFWU

135x5 wu
185
225
275
295
315
325(pr)
325

40M/5'8"/180

WU - run 5K

135/205/255/275/295/305/310

CFWU x 3

225, 245, 265, 245, 225, 225, 225

At 24hr Fitness, Oxnard, CA.

M/29/6'2"/220
CFWU x 3
135x5
225x5
315
335
355
355
365
375 F
365

5'9"/165lbs

135x8
225x5
315
315
325
325
335
335
345

Straps and a belt... but still a personal best

135 3
135 3
155 1
155 1
155 1
175 1
175 1

Double day

Topped out at 265 w/ straight bar; previous pr w/ straight bar is 255. Did this a day late. Thanks, Coach! BW:170 Y/A:58

Playing catch-up today.

27/M/166/6'0"

135
185
205
225
235 (old PR)
245 (PR)
255 (PR)

Since I started crossfit less than four months ago I've increased my deadlift by 90 pounds. Not bad from a guy who thought that runners couldn't lift.

Olivia:
115,120,125,130 – felt dizzy, 115,115,115

Thanks Wilson & Adam for responding to my question regarding proper footware.
20 yom 195
As Rx'd... barefoot
275
295
315-pb
325
345
365
385
405-Failed, could not lock out.

BW 58kg

60, 65, 65, 70, 70, 75, 80kg

probably not 80kg though because the plates are rusty

CFWU
2000 meter row

165-185-205-225-245(PR)-255(PR)-265(PR)

5km run
45/145
CFWU
Burgener WU
135X10 for WU
185X5 WU
225
245
245
255 PR
255
255
255

Matt #119 If you need to borrow a couple more plates just come by my house - I don't need them...yet!

Regards,

A few deads for warmup in basement
245
265
285
305 X 4
I think a PR

22 years, 180 lbs

185
225
245
255
265
275 fail
265
265

27yo 200lbs

did another wod first (squats/presses)

315
405
455
475 (miss, got it about a foot off floor)
405x3
225x5

need to revisit form training...

As rx'd: All sets at 221#

070221: cfwu x 3 (-70 on the pullups and dips), then
205-215-225-235-245-255(pr)-[255(failed)]-225.

070409: cfwu x 3 (-60 on pullups and dips), then 225-235-245-255-260/pr-265/pr-270/pr.

30yo, 180lbs
275/285/295/300/300/305/305

36/m/175/5'4"

CFWU X 3

225
245
275
295
315 (miss)
300 (miss)
275

I feel my misses had to do w/ my grip than lack of strength, but I know this will improve the more I do them.

28m/170

359
397
417
437
447
427
427

28/F/150#ish

I did this today because the gym was closed for Easter.

CFWU x 2

135
150
165
175
180
190
200 (PR)

I've only pulled 200 once before (nearly two years ago), and I remember that my hips were coming up too early and the bar was falling out of my hands. I used proper form this time, and I hung onto the bar without any trouble. I hadn't worked on deadlift limit strength in many months. I'm stoked that I was able to solidly match my PR.

225lb
315lb
335lb
355lb
365lb
375lb
358lb Fail

315
315
335
355
375
395 (fail)
355
355

still working on form

135
135
135
155
155
155
155

33 / 230#

This time:
315 / 325 / 335 / 345 / 355 / 365 / 370
Previous times
315 / 325 / 330 / 335 / 340 / 345 / 350
315 / 325 / 335 / 340 / 345 / 350 / 355

Age 51/BW 240#
gym busy tonight, hit bench WO from one of the CrossFit Affliates. Finally found some free space and hit the Deadlift WO 7x1 (225/245/265/275/275/225/255)

BW = 165 lbs

Took it easier today...recovering from a sprained thumb (?) from bjj.

135 -> 305 lbs

maxed out at 365lbs
male age 30 6'1 179lbs

25yom
200#
5'10"

CFWU x 3

225 x 6
275 x 2
295 x 2
315 x 2 (reverse grip) and I think I might have broke my back on this one. ha

This was one of my first times doing these things, hope to improve my form a lot.

155-160-165-170-175-175-180 (fail)

26m 196#

cfwu x 3 (12)
135x8
225x6
275x3
295x1
315x1
325x1
275x1
225x1

Mike (did on 04/09): 225/315/335/355/375(pr)/315/225. Felt so good to get a PR after last time, when I didn't get within 30 lbs of my previous PR.

WOD

135/185/205/225/225/245/245

185-205-225-245-295-345-365(pr, and all of the weight I own!)

Age: 29 m
BW: 178(?)

275-295-305-315-325(pr)-335f

Pulled lower back at 335, had to quit. No doubt a result of bad form.

225,245,275,295,315,335,365(f)

385
385
385
375
375
365
365
Not my best.but all I had on a empty tank

5'8"/165lbs/20/m

385lbs/150kg for all 7 sets

M/35/190

CFWUx3
135 warmup
225, 275, 315, 335, 355, 375, 395, 405 (failed)

CFWUx3
135 x 10
185x 5
225x 5
245 x 3
275, 275, 275, 295, 305, 305, 295, 275, 225 x5
row 5k 19:40

46 yr old
205 bodyweight
as rx'd
385-1
395-1
405-1
415-1
425-1
430-1
435-1

41/M/176

275
300
325
335 (F)
330
330 (lost grip on way down)
+10 from last - stopped at six

26yom, 67kg

130kg-140kg-150kg-152.5kg(PB)-155kg(F)-130kg-130kg

328/338/348/358/369.5/379.5/384.5/389.5 (f)
used straps, hands are tore up.
Great pulls today guys!

Jeff- 197# x 5, 287# x 1, 357# x 1, 287# x 3, 287# x 5, 287# x 10, 287# x 5
Charity- 197, 207, 217, 227, 237, 237, 237

255 x 1 x 4
255 x 3 x 3

Previous 1 rep max = 170

105, 125, 145, 165, 185, 205, 215

A new personal record. Form better this time. Lost arch in back a little in last two sets.

cfwu x 3

wu set of 3 x 185

225
245
265
275
285
295
300(fail)
275(just to end on a full rep)

Since we did the Total Crossfit test, that has increased 40+ pounds! Granted I used to lift about this much back in the day, but still I have not deadlifted for a couple weeks, and that was my first heavy day in years.

Well, continuing on with my working out a few days behind schedule, here is my deadlift workout:

Deadlift-315,315,315,320,320,325,330 lbs x1

Deadlift is a bit weaker than in the past. I think I will start adding in one heavy bench day and one heavy squat/deadlift day weekly.

999999999999999999999999999999999999999999999999

TSCHANZY 45YOM 5'9" 174LBS

1. 2 X 315 LBS
2. 5 X 295 LBS

9999999999999999999999999999999999999999999999999

9999999999999999999999999999999999999999999999

TSCHANZY 45YOM 5'9" 174LBS

I forgot immediately after ELIZEBETH

99999999999999999999999999999999999999999999999

9999999999999999999999999999999999999999999999999

TSCHANZY 45YOM 5'9" 174LBS

2105 total weight 1965 last time increase of 140 lbs.

9999999999999999999999999999999999999999999999999

265
275
295
295
295 (fail)
275
275
275

185
205
225
245
275
295
295

big pipe:

225/315/365/385/395/405/425(F)

Just didn't have it tonight...
225/275/315/385/435/485(f)/485(f)/455

36/M/196

CFWUx2

Warm ups: 165x4; 195x2; 225x1; 245x1

265
275
285
295
305
315 - PR! since beginning CF. Pulled 295 on last CFT on 3/23/07. Up a total of 40 lbs in 2 months!
325 - Fail

I love this excercise, but it has been limited in the past year by a chronically irritated sciatic nerve caused from sitting & using a computer. Since beginning CF in Feb 07, not only am I stronger, leaner, and faster, but my low back pain is basically non-existent. Thanks to coach for the knowledge, and to everyone else for the motivating times & poundages.

Thanks coach for everything

M/37/174

Did this Monday 4/9 as part of doubling up on previous WOD:

205
225
225
225
235
245
255

Heavy deadlifts and squats not my strong point -- yet.

135 for a couple warmup sets of 10
225 x 3
225 x 3 (still warming up)
315 x 3 (getting warmer)
375 x 1
405 x 1
425 x 1 (success but form got a bit sloppy; nearly hurt my back.. should have stopped at 405)

bw 149#
275,285,295,305,(310 fail),295,295,285

225 x 4
245 x 2
265 x 1

Age 35
bw 181

CFWU * 2

315
365
365
365
365
375 (f)
315

7 single rep sets of 225#

last time: (feb 22)
bw 258
315-365-385-395-405-415(F)-405(F)

this time:
bw 253
315-365-385-405-405-405-365
the third @ 405 took almost 10 seconds to lock out, i almost blacked out when i set the weight down

a little late with this one...
CFWUx3
wod
135x5
185x3
225x2
255x1
275x1
205x1
215(f)
205x1
had a little trouble finding the right % of max

1 x 225
1 x 255
1 x 275
1 x 295
1 x 315
1 x 335
1 x 365
No change to Max

225
275
295
315
335
365
385
might have gotten 405 but also might have ended up on stretcher=S

M

25

183

(KG)
60
80
70
70
70
- Strain in arm so stopped.

Addendum

Including bar all sets would be plus 20 KG

42 yoa,185lbs
CFw/u,
185,235,255,275,295,305,315(pr)
Thanks Coach and Lauren.

35 y/o M/ 150 lb

CFWU x2
Warmup deadlift: 135 x3 ;185;195

205
215
225
235
245
265 (PR)
275 (fail)
245

47/165
225
245
265
275
285
295(f)
225x2
Finished with a couple squat cleans and MU failures.

285/225/285/295/295/295/295

33/205#
135
205
255
305
380
410 PR
255x10

Actually performed on Mon 04-09-07:

45x10, 135x3, 225x3, 275x3, 315x1, 365x1, 385x1, 405f (got it off the ground a few inches), 405f (same as before), 365x1, 365x1

22 y/o male 83 kg
(kg)
110
120
130
135 (failed)
135
140 (failed)
140 (failed)

CFWU x 1
DL WU: 95 x 5, 135 x 3, 225 x 2

275
295
305
310 (previous PR)
315 (PR)
325 F (Ok, that was overly optimistic, having just snagged he PR)
315
320 F
295
300

Another good night of DLs. Seeing nice improvement.

44 / 202.5

135.135.225.225.295.345.365.380

30/M/177/5'10"

First time heavy deadlifting. Worked on form.

115
135
185
185
185
185
185

A good start for me. I was able to establish that I can do 185 with good form and without fear of injury.

early AM @ victory gym- wt 221
375, 400, 410, 420, 430