Nice video and effort!

Sounds like fun... if only I was confident enough on my deadlift form to really push it... how do I make sure I don't hurt my back?

I just wanna know, how many women in this world can squat 245 pounds at her weight? OH MY! awesome video!

I am new to crossfit I just dont see how 1 rep of 3 exercises has any benefit. I am used to doing regular gym routines.

I just want to point out what I thought was the best part of the whole video.... the older lady in the white cranking out deadlifts in the background...that's what crossfit is all about.

Someone tell her she kicks ass

After a thorough warm up performing ME in one exercises is hard enough. Try that with three.

265lbs...even better.

Either is impressive of course.

My deadlift is only slightly more than my squat...I guess I just need more practice. How long does it take before the deadlift starts to outstrip the squat?

howard

I agree with Ben. That is inspirational. I am making sure all my clients see this. Nicole and Zac, ya'll are pretty awesome too!

i'm very let down...i'm goin on vacation for the next four days. I'm already having withdrawal.

I am not saying it is not hard but I dont see how that is building muscle and burning fat. I am so old school it is hard to comprehend

Comment #4

Have you read 'Crossfit Total"

http://www.crossfit.com/journal/#1544

If not, its worth reading, might answer your question

Sweet Heavenly Father!! Trevor, I'll bring the snacks and supplies...

#4: Crossfit isn't just the WOD. Concentrate on weaknesses in the warmup. I can't even perform the standard CFWU completely. I certainly am going to warmup with some lighter loads on the prescribed lifts tomorrow, as well.

Also, crossfit is meant to be integrated into other exercise. Myself, I ride 12km three days a week, and do 90 minutes of martial arts three days a week, aside from the 3/1 crossfit regime.

Personally I love the heavy weight low rep things because they give me a breather from the heavy metcon crossfit. I do heaps of that stuff anyway.

John #4
Do the crossfit warm up and work up to a max lift, this may take you several sets. If you feel like this just wasn't enough; do something in addition.

from your e-mail it looks like you maybe a firefighter, if so stick with the program for 6 weeks and post back how you feel. A group of us at East Lansing Fire [Michigan, Local 1609] are doing the workouts and while we might add some technical work on days like today, everyone is very satisfied with the program.
By the way a firehouse is a great place to start crossfit, make yourself some kettleballs, a slam ball or two and if your feeling froggy, do the WOD in full turnouts w/SCBA.

Happy to pass the kool-aid,
Ratt

Ratt, thanks yes I am a lieutenant in the city of mount vernon ny IAFF local 107. I just found out about this crossfit last week so I have many questions and really dont know much about it. I have been bodybuilding for 15 yrs but I am looking for a change. Just afraid to lose my size.

What is the crossfit warmup?

Fantastic work Nicole and Zac. What a great video, Nicole is my hero!

john l

check the FAQ for CFWU.

It's nice to see more FFs

(unified fire Authority(slc,ut) local 1696)

that lady in the background is my hero! that is so awesome! well done Zac and Nicole, but seriously, that lady is my inspiration!

john l,

Read the FAQ (link on left side of main page). Here's the CFWU. http://www.crossfit.com/cf-info/faq.html#General7. The FAQ will answer many, if not most, of your questions. As noted above by Aaron, read the CF Journal article on the CrossFit Total. Welcome to CrossFit!

Another FF checking in from West Palm Beach, FL (local 727)...I think I'm going to do a different WOD tomorrow morning (MetCon) as I'm in a class at 0800, but after class in the afternoon I'll definitely do the CFWU and the ME WOD...damn, thats a bunch of acronyms...

gaucoin, I was thinking shoulder press for tomorrow but the whole CFT - wow.
I'm shooting to be at OPT for 1pm.

Dude, in that picture of the girl lifting, he's totally checking out her...you know; whereas in the picture where he's lifting she's maintaining a respectful amount of eye contact

John l,
I've been crossfitting for a year, and nothing has kept me in firefighting shape like crossfit. This program is without peer for guys like us, drink the koolaid...

gaucoin - better make that 12:30pm

L3331 Pburg OH
crossfit rocks for FF you just have to let go of your ego which is hard from years of training to a different method.We have about 6 participating in CF WODs.I compete in the state police and fire games and does anyone else incorporate benching and how.I don't really like it but I need a decent total lift for power lifting.I have been CFitting for 1mo and my DL, and sq have gone up more than I could have hoped.stay safe

John:

You won't lose size following these workouts (well, maybe some fat). You will, however, discover muscles you didn't know you had, improve your weaknesses, and gain functional strength and endurance. The fact that you're showing interest and asking questions speaks volumes; like others have advised, just give it 6 weeks. You'll be glad you did. Getting some people to do it with you will really help, too.

a first attempt.
Back squat, 1 rep = 235
Shoulder Press, 1 rep = 95
Deadlift, 1 rep = 255
total = 585 lbs.
so much work left to do.

It is comforting to see that even Nicole doesn't always have perfect form. She is crazy strong in the squat though.

John:

A few months ago, I had the same mentality you have coming into crossfit. After years of standard bodybuilding workouts... you know, chest on Monday, back on Tuesday, etc... I was AFRAID that if I started crossfit, that I would lose ALL my dearly beloved size! Little did I know, a lot of that size was muscle I was carrying around that quire frankly I didn't need. John ask yourself this, "When in life do you find yourself performing a motion such as a dumbbell curl?" The answer is never. In my experience with crossfit, performing substantial amounts of pullups, cleans, dips, situps, back extensions and even muscle ups has COMPLETELY changed my body for the better. About 6 months ago I was 207 pounds standing at 6 ft. tall. I thought I was in great shape, I mean for a 19 yr. old kid I thought I was one of those spartans from 300! Anyways, over the course of those 6 months, I noticed I was losing weight and I thought to myself, "Great, I'm losing weight which means I'm getting smaller." Thing is, my max bench has gone from 240 to 320. My max deadlift has gone from 315 to 400. And my squat has stayed relatively the same due to two torn achilles tendons due to hockey. I know this is long John but what Im trying to say is, "CROSSFIT WORKS!" I used to question the judgements of these FREAKS on this site who pull of sick times on all of these workouts and they are exactly that.. FREAKS.. i will be a FREAK someday like them! haha... Anyways man, keep at Crossfit, it just WORKS.

Well... shoot. Nicole squats more than I do. This is ego check #957475075, all courtesy of crossfit.

the purpose of doing singles -
tojohn or anyone else who might want to know
we do ME or singles to increase nueral effincy
since your brain controls your muscles by way of motor unit we need to make sure as many motor units as possible are activating
the more motor units the more muscle activatied
the best way to go about this is with sets of 1 rep max
so after you do those sets your brain wakes up more motor units
and then your work outs after are now using more muscle with each movement

Nicole and Zach..you guys are soooo cute i can't stand it!

In the video, they use a much narrower grip in the press than I do. Are most people stronger with a narrow (shoulder width) grip? Great video. Thanks.

#34 I use the same width grip I use for the jerk, some of the guys at my station go a little wider, I think as long as there is no pain in the range of motion you are good to go.

Question about deadlift grip...

Is there any particular benefit to an over/under grip than a suicide grip? I've never tried the over/under before on a maximum effort...maybe I'll give it a go this time.

Impressive as ever! Congrats on the PR.

I am getting knee surgery on 04/12/07...totally bummed out...no crossfit for a bit. I won't be able to do any lower body exercises for at least a month and then it is rehab....I already miss deadlifts...cleans...but I don't miss thrusters...and now todays w/o/d is the crossfit total...one of my favorites

Funny, I did this a few days ago to so I could have a baseline to re-evaluate with in 3 months.
Male\17 yr\143lbs
CFT: 565

Back Squat: 230 lbs
Shoulder Press: 105 lbs
Dead Lift: 230 lbs

Nicole just makes me feel like a girlie-man every time I see a video of her. :o)

I'm dying to get me some bumpers at home so I can really lift heavy without worrying about dropping loud plates in the gym.

I'm off to the cinema tonight so this one will have to wait for tomorrow!

20 yom / 190#

CFWU x 1 + WU for each lift

Back Squat: 265#
Shoulder Press: 145#
Deadlift: 355#

Total: 765

Just barely over intermediate...lame. Gotta a lot of work to do...can't wait! My goal for next CFT is to break 800.

:O Nicole is a monster!

female, 28, 163, untrained beginner
(started crossfit a very short time ago):

shoulder press 25kg = 55 lbs

squat 50kg =110lbs

deadlift 60kg = 132 lbs

Ha, did my first Total last night since I had already run in the morning.

Back squat: 265
Press: 125
Deadlift: 355

Total: 745

23/m/170

Nicole...unbelievable until seen on video! You are too strong.........
next time I'm in a bar-room brawl, I want you on my side.

Hell, I may just even start one to see how well you do, while I cower!

squat 400lbs
Deadlift 400lbs
Military press 155lbs

The squat and dl are about 50-60lbs under my best, but then again I didn't run a 5k the night before I got those. Or snatch for an hour for that matter. Overall I'm quite happy with the compromise.

I got 3 PR's today!

Squat: 340
Press: 160
DL: 375

Total: 875 (3.42 x body weight)

I beat Nicole! But wait, she's half my size, so I need to get my CFT up to around 1200 to be comparable.

4x6/6 52# jerks

Squat: 265
Press: 120
Deadlift: 295 - standard straight bar style

Bwt: 115

Had today carved out to start trying skills from the Ring Strength DVD I got from Power Athletes today, so no Cross Fit total. HOLY CRAP do I have a new found respect for rings! I watched the video twice last night, and took about 3 pages of notes, and went to the gym today to practice the beginner (most exercises on knees type thing) skill sets. I am smoked. Did 3X 7-10 of following:

Ring pushups
reverse grip pushups
jackknife pushups (on knees on box) holy crap
tricep jacknife
Archer pushups (only did 3X 5 per arm of these)
flyes (HOLY CRAP) (3X5)
Crecent pushups (again only 3X5)
Muscle up rows (L Sit on box, movement to trasition)
Support holds (3 X 10 second hold)
pullups
false grip pull ups (3X5)
Inverts -
shoulder stands (feet on straps for support)
skin the cat (X3) felt real good, not great form though)
L sit (2 X 15 seconds)

All I can say is I did this, mainly to get used to the exercises, so I can incorporate this into my weekly workouts. I am planning on doing 3 Cross fit days, and 2 ring days per week. I highly recommend this DVD to anyone out there in this community that wants to eventually do things like a front lever, or multiple muscle ups. And the Olympic Gold medal performance on there is amazing. Id like to know if there are any others out there that have this video, or if any of the people out there that are gymnasts, if they have any advice on turning these exercises into a Crossfit type routine. Thanks.

Squat: 275
Press: 110
Dead: 310
Total: 695

280#/43 yom

CFT BS@431#/SP@225#/DL@471#

Total=1127#

Unbelievable effort in the video. A testament to the CrossFit protocol and individual perseverance and discipline. Great job Nicole and Zac.

First ever CrossFit total today, will definitely use caution.

Gotta admit, very little experience w/ heavy squats and deadlifts. Will progress tentatively until I build a good strength base and some confidence. Thanks for everything Coach!

man, can't wait for the snow to stop so I can get my weights outside where I can lift them overhead and drop 'em when I need to. Until then, I'll have to improvise some sort of "Bowflex CFT" These max effort WOD's are the time when using a home gym is a disadvantage - a low ceiling, no squat rack, and no spotters. OK, done for the day, no more sniveling.

Great video! Not sure who was more impressive...Nicole or the lady in the background doing the deads? All good efforts!

boo, no obvious improvement, though i did feel more comfortable at the sucessful reps

100
60
140

CFT : 660

all weights in kg

I put too much weight on the squat... twice... and I had to get out from under the bar... I decided to drop the weight by about 50 lbs.

S: 185
DL: 285
Shoulder: 135

Total: 605

23M 6' - 173

Squat = 225
Shoulder Press = 115
Deadlift = 275
Total = 615

Worst total ever, don't know what my deal was this morning. Talk about a lot of work needing to be done!

# 48. What is the 3.42 x BW thing you sited? I have read all the FAQs, etc and have been CFing for about 5 months now...I guess I just missed it.

25 m 195#
Last 24 hrs
4 mi run 27:28
Barbara 2:43, 3:01, 3:45, 3:55, 3:44
3.5 mi run 24:25

Cheers

180
120-missed 130
230
530 total, 15lbs improvement

Jay

various injuries abound....last time:

bw 170

squat 225
press 115
dead 465

total 805

Horrible...let the excuses abound

Squat 265 ties(pr)
Press 110
Deade 325

CFT 700

minus 35 from pr.

Another impressive video...these guys are rock stars.

ricky

I'm simply in awe at the videos CrossFit posts.

CFWU X 3 plus increasing weight "warm-ups" before each ME

Squat - 315#
Press - 135#
Deadlift - 355#
Total = 805

28 m 6' 198, 4.07 x BW

The total seems respectable, but I can only kip about 3-5 pullups and still no HSPU, so ...still in awe (and jealous) of those who can, even if your total is lower.

#31 Funny post, I like the "ego check #957475075" I feel that way everyday!

#36 I asked the same question a few days ago. Only one person responded and he said use the "hook grip," but after the video, I don't know what to do.

Any CF experts care to comment??

#52 Total = 1127, Holy Crap! That is huge. I bet within the month you post, "faster than a speeding bullet, etc."

Haven't done a CFT total in about 1 1/2 months
last CFT
Press: 185
Squat: 395
Dead: 375
Total: 955
Body WT 195
CFT BW x 4.89

Need advice/opinions

38YOM 205#
Here's what I did
rowed 1000m on C2 (3:54)
CFWU 3 rounds (45# on OHSQ)

Cross Fit Total
Squat 265* (PR previous was 255)
Press 135* PR (previous was 125)
Dead Lift 295 (305 was moving up, but my back was rounding too much so I called foul)

Here's my question

I feel as if there is a disparity on the ratio of my max squat to my max dead lift. I realize I posted 2 PR's today, but the DL felt like it always does and I don't think I suffered from the previous 2 rounds).

Aside from the fact that my 1RM/BW ratio is low for both squats and DLs, I feel as if there is an odd disparity between what I can Squat and what I can DL (DL seems way too low compared to Squat). When I get over 300# on the DL the bar feels like it's bolted to the floor.

Am I correct in the assumption that the my DL 1RM is low compared to my squat 1RM?

I'm guessing that there is an issue with weak hip flexors, but I'm not sure. Aside from more DL's what can I do to strengthen flexors or address the problem if there even is one?

thanks in advance for any guidance.

#36, #65

The hook grip is generally preferred due to its transferability to other lifts, especially the olympic lifts where it is essential when working with heavy loads. The alternating grip will generally allow you to pull a heavier dead-lift because grip failure is often limiting in this lift, and the alternating lift is stronger, grip-wise.

I personally use the hook grip except for heavy dead-lifts, which I think is what some others do as well.

Oops, meant to say "alternating grip", not "alternating lift".

CF total = 1000 lb. (10 lb. short of pr)

bs = 365
ss = 170
dl = 465

Bwt: 133

Squat: 315
Press: 135
DL: 315

BW 169

Squat-335
Press-145
DL-365 Missed 405

Total-845

26 / 6'6" / 194.6 lb (PR)

CFWUx3 (subbed push-ups for dips; 12(PR)-12-10 pull-ups)

Squat - 295 lb (PR) (+10 from last Total)
Press - 140 lb (PR) (+10)
DL - 315 lb (+10)

Total - 750 lb

Doing crossfit for 2 wks now. First time for CFT.

167/m/28

Squat= 315
Press= 135
D-lift= 335
CFT= 785

I was pretty disappointed with the Deadlift. I thought it would be much higher than my squat but I haven't done it sense high school. I will need to work on that!!

#68 and 69 ScottH
Thanks, I appreciate your advice.

27 yo, 5'11", 176 lbs

Squat: 315
Shoulder Press: 105
Deadlift: 315
TOTAL: 735

This was my first Total. Squat and Deadlift are both records, but I had no failed attempts, so I expect to go a good deal further on these next time.

My failed Press attempt at 115 was embarrassing. Went into this one with no good idea of what I could do, so I feel like I just messed it up by trying the wrong weights from the beginning.

What does it mean when yall say "Drink the Kool-Aid?" Is this some sort of Jonestown reference? lol

Male/165/5'8"

CFWU x 3 (1/2 reps)

CF Total:
Squat: 245 (sucked)
Press: 135
Dead: 315
TOTAL: 695
Not too pleased with squat, but I am working on it.

20 y/o male, BW 270

Squat - 195
Shoulder Press - 125
Deadlift - 225
Total - 545, somewhere between Untrained and Novice for the 275 class

Probably could have gone heavier, but with no bumper plates or spotter, didnt wanna risk it.

CrossFit Morris County had its first two clients at 6:00AM. It went like this:
Warm Up - 3 rounds of
BW Squat x10
Push Ups x10
Band Pulls x10

Then - 15 minutes of
2-Handed Swings x10
1-Arm Press x5

Finally
Burpees 2x10

about 30 minutes total

My squat (250) is lagging behind my deadlift (375) at 5' 11" and 170 lb. Any recommendations for increasing my squat numbers? I have no problems squatting deep, but I have problems getting out of the hole as the weights increase. Thanks.

BS 275
SP 155
DL 335

Total 765

#4 John L.

Pretty much everyone says the same thing... Just stick with it. But for myself, I always have to know WHY to stick with it. It gives me a better sense of purpose. I never used to understand why a max attempt would be worthwhile... nor why many of the training methods I've used over the years makes them worthwhile. Through my time in school I have learned a great deal about human physiology and working the human body to its potential. I started to question much of how I had been training, and started doing some of my own personalized workouts. Then I found Crossfit and I was dumbfounded at their ability to have read everything in my head and put it to use. (Of course it had been organized and structured FAR BETTER than my measly attempts).

But I'm here to tell you why 1 rep max is beneficial. First, you MUST use proper form. The proper form keeps your body in the safest anatomical positions and keeps you from injury. It keeps the load on your muscles and off of your joints and ligaments as much as possible. When heading up to your max you must be EXTREMELY conscious of your form and any deviation from it counts as a failure. I mean ANY. Second, you had said you wanted to keep your size. Well there is no better stimulus for increased size than a heavy workout. Your body responds in proportion to the stresses you place upon it. That's how training works. The amount of weight able to be pulled one time is proportional to the cross section of the muscle. Each muscle contains individual fibers that can produce a specified force. All those fibers working together give the overall ability to create a maximum force. The cross section of muscle is directly proportional to the number of fibers. When we stress a muscle with an increased load the muscle responds in the following days by increasing the number of muscle fibers, thus increasing the total ability of the muscle to hold weight. (There is also a neurological component, and Richard #32 today, had a nice summary of it. He is far better at being short-winded than I am, however.)

So here we are left with a conundrum. Some say it is too dangerous to work at a one rep max. Yet to maximize our gains in strength (increase the immediate load on the body), a one rep max is the most beneficial exercise. Well, in my opinion, and the obvious opinion of Crossfit is that it is NOT dangerous when using the utmost care to utilize proper form. You know your body, you know when it cheats. Your ability to prevent injury is directly related to your ability to be truthful with yourself and admit when your form falters. Those who say it is too dangerous to work at a one rep max are those who are not reliable enough to utilize proper form and then admit when they have cheated it.

For the beginners out there, work on form for the Crossfit Total day. Use this time to know your body. Do you go all the way to parallel on the squat, always keep the low back tight in a lumbar curve, keep the butt tight from the beginning to end of the deadlift. Rome was not built in a day, and neither were the "300" actors. You'll all work towards a Crossfit Total soon if you stick with the program. And once you've got that baseline, you'll increase it based solely upon your application of the WOD, other exercise you do, your nutrition, and just as importantly, your rest. Remember, "Life is balanced motion"

21 yom bwt 195
bs: 305
sp: 170
dl: 455
total:930 pr by 60 poudns

Age 35 / BW 195
Colorado Springs - No Compromise!!

BS: 145kg (319lb)
SP: 77kg (169lb)
DL: 190kg (420lb)

Total: 908

Up from 850lb 4 months ago. Woot!

rofl at the last bit in the videos on "advanced methods"!!

Sq - 275 (+10)
Pr - 130 (0)
DL - 275 (+10) PR

TOTAL - 680 (+20)

BS 315
SP 155
BS 385

855

squats: 425
deadlift: 335
press: 155
total: 915
off the subject, im always blind-sided by the selfishness,and stupidity of people. im a trainer at a gym in s.chicago and one of the other trainer's daughters spit on me!! but her mom yells at me because i cussed at her. apperantly its ok for her to spit on an adult but since i dont have kids i cant say anything to her. sorry just venting. enough to ruin a good day. :/ later crew

First off, props to Nicole and Zach. That was really impressive. Nicole is ridiulously strong for her size. Ok, Some of my weights sound funny because the gym here uses kilos so I had to convert... stupid kilos. I don't know why the rest of the world has to be different.

Back Squat: 275
Shoulder Press: 154
Deadlift: 375
Total: 804 lbs
Body Weight: 195

Nicole: Marry me?

lol

28/m/187#

Nothing like crawling into the Black Box at 7am this morning with my eyes wide shut and being told I have to do a CFT. :-)

S: 285 (+10, PR, failed 305, should have attempted 295/300)

P: 125 (+5, PR, failed 135, should have attempted 130)

D: 405 (+20, =PR reached on Sunday but felt borderline so stopped there)

CFT: 815 (+35 compared to first/previous CFT on 3/10/07) = BWx4.14 (whatever that means)

Improvements only marginally attributable to strength gains, IMO. Better familiarity with the lifts and better sense of my max were probably bigger factors.

Squat form is mediocre, DLs look more like Romanians, and press just plain sucks. Still lots to work on!

squat: 225
deadlift: 225
press: 95
total: 545
bw: 152

hoping to get to intermediate soon!

squat: 315lbs *old PR 305lbs
press: 155lbs *PR 165lbs
dead: 365lbs *PR 395lbs

Total 835lbs, PR Total 865lbs

miserable day in New York, no gas in the tank today

nice work Ewen

Back Squat: 175 lbs
Shoulder Press: 110 lbs
Dead Lift: 280 lbs
total: 565

Starting to pull weight for a grappling tourney=(

26 M 217# 6'3"

BS-315 (could have gone a bit higher)
MP-165
DL-395

CFT-875
Int working for Advanced! Hooyah

163lb/M/72"/27y

Back Squat: 215 (pr)
Shoulder Press: 115
Dead Lift: 260 (pr)
Total: 590 (pr)

After watching the video, I have a question for those of you that have a fair amount of experience with Squats and deadlifts; what are your thoughts on performing them barefoot?

N-
Z-

Strong work!

Everytime I have done the crossfit total since it was introduced, I have increased...But Yet We do not do these specific lifts but maybe once a week (if that). How could this be happening. Maybe its because everything about Crossfit translates into a stronger body as one piece. I love it and I can't wait to try to go up again today

m/38/145

First real CFT

Press - 130
DL - 310
Squat - 243

Total 683

I could/should have gone a little higher on the 3rd attempt of each lift. Next time.

Deadlifts are almost impossible for me. Because I have an extra vertebrae in my back it is nearly impossible for me to straighten my back in the starting position without putting incredible pressure on an old detatched tendon injury at the back of my leg.(When the Doc tells you no sports for 1 year, listen)
I do love reading everyone's posts. I am so frustrated. Its stinks that I can't do the deadlifts, but I can't risk injury because of stupidity.
You guys and gals all rock! I am so jealous!

squat 260
press 135
deadlift 325
total 720

bw 145

Love the new Highly-Instructional formats for the recent vids! With that in mind.... U-G-L-Y form should count as a miss! Otherwise the lifter will expect similar numbers (or gains) based on that last performance, and will in all likelyhood end up using the same poor form to get there, hence reinforcing it. Bad form, at least when it is THAT bad, should be punished, not rewarded.

Zac may not be a "client", but as buyu his peers have an obligation to keep him honest, hence keep him safe, from burning on the pyre of his own ego. That vid should have shown Nicole giving him a smack on the head saying "what the hell was that!?! it is better to fail with good form than to "succeed" with something that U-G-L-Y!!"

Just my .02

46 yom 165#'s
squat 245x1/265x1/275 fail
press 155x1/160 fail 160 fail
dl 295x1/315 fail/315x1
Crossfit total= 735 pr

Tied pr's on squat and press and dead lift is coming back.

Foz #97, IMO, the primary advantage to performing the squat/dl barefoot vs. while wearing an average athletic sneaker is the lack of an energy leak at the exact location where force is being transferred from the body to the ground. The average sneaker will include a soft, spongy heel that is designed to absorb and dissipate force. This is not an ideal situation while performing lifts that require you to generate as much force as possible against the ground. Your own heel is solid and is without any cushion where an energy leak may occur. This is the reason why weightlifting shoes possess a solid heel - it eliminates any potential energy leak. My experience has been that squatting while barefoot is a bit trickier than deadlifting as it requires greater flexibility at the ankle and knee. I prefer squatting with weightlifting shoes (I believe some use Chuck Taylor's too due to the relatively flat, hard heel) and deadlifting barefoot.

CFWU
Back Squat: 275
Shoulder Press:105
Deadlift:315
Crossfi Total: 695

BW: 195#

Back Squat: 265
Shoulder Press: 130
Deadlift: 305

CFT: 700

*3rd attempts*

605 (210, 100, 295) BW = 154

#103

The way I see it, there are two kinds of sports. One where performance is measured (distance, time, score...) and one where performance is evaluated (style, form, skill...). Weightlifting definitely falls in the first category.

When training, you should always try to be as efficient as possible and work on proper technique.

But when the time comes to give it your best shot, anything goes (within the rules of the competition). If a basketball player has to duck a few elbows, turn and twist in the air like a rag doll, and fall on his butt to somehow get a one-handed shot in after a few random bounces on the rim, he still gets the 2 points.

In this case the weight went up, no rules were broken -- the attempt counts. I'm sure Zac knows how good or bad his form was, but sometimes the result is all that matters, don't you think?

M/40/170-175lbs
CFWx2
BS-345
SP-155
DL-365
CFT=865
Down 5lbs from PR, but up from last CFT. Shoulder presses suck for me. Still looking for those Acme shoulder muscle vitamins. Can't wait for next CFT!

CFWU
Squat 285
Shoulder Press 130
Deadlift 330 (Pretty ugly)
CFT: 745

Right lat a bit sore after the deadlifts - bad form obviously - anyone any pointers (apart from going lighter!) I'm only 2 weeks into Xfit. Cheers!

Deadlift: 275
Shoulder Press: 145
Backsquat: 225 (failed)

Guys I am really hurting when it comes to my legs. Its a big weakness in my opinion. I was a little to ambitious on the back squat and curved my back when I failed before my spotter could bail me out. Thus I slightly strained my back (nothing a day of rest can't cure). I really need some advice on my backsquat. How can I develop this. It seems in crossfit there is so much focus on the upper body. My upper body is becoming highly developed compared to my lower body as is evident of the above loads. Should I start supplementing my CF workouts with some squats and deadlifts 1-2 times a week? Currently I am strictly adhering to the WOD. Any advice is MUCH appreciated.

-House

-House

#44 Irene - That's impressive. I'm new to CF too and first time for the "Total". I had no idea of what would be the right range for a woman. Your # gives me an idea of something to work towards.

#101 Valerie - That's great advice. I wished I had listened to my doctor when I was injured ...

Question:
I am new to CrossFit and am doing scaled WOD at the military fitness center near me. There is no Olympic weightlifting equipment but they do have a Smith machine which I attempted to use on the squats today (to try and squat more weight). I found it more difficult to use than free body bars because of the restricted movement. I really tried to set up the weight in the line above mid-foot, but it was difficult to feel a good balance.
What is the general opinion re. the smith machines? and is there any reccomendations to use them effectively??
My opinion is that is you should never sacrifice form for higher weights and if you need the support of a machine you are not working out properly, but due to my limited access to equipment I was curious on how to get an effective workout using this.

Thanks! CrossFit is AWESOME!

29 yom, 200, 6'2"

squat 315
press 125
dead lift 315

Wow, incredible, inspirational numbers. I don't have enough experience with these lifts (or a squat rack) so I will keep working on form - someday my numbers will be up there too!

CFWUx2
15min on Concept2 = 3333m
2 hours of climbing

32 yom 168#s
squat-255
press-115
lift-265
Been doing Crossfit for 2 weeks. Great Stuff!

27yom/6'4"/215

Squat:275
Press:125
Dead:335 (365 went part way before I aborted due to form)

Total: 735 which puts me in the Novice bracket. Globally none of these are good numbers for me, a few years back I'd have had 315+/155+/425+ as my numbers. Hernia and knee surgery put all that on hold for a long while. Given that this was my second set of squats and perhaps fourth set of deadlifts in the last 3 years, I'm pretty pleased. I aim to break 900 within a year. Second week on crossfit for me.

For #36 Mat and #65 Mark R, the benefit of the over/under grip on deadlift is that the bar doesn't want to roll out of your hands anymore. You're now applying force on opposite sides of the bar, so the torque just isn't there. This does introduce a torque around the vertical axis, but the moment arm there is so huge (hundreds of kilo-feet to use sloppy units) that it's negligible.

Also, great quality of instruction in the videos recently. Really impressive work, both of the atheletes and in terms of composition and content.

Total: 800

Squat: 320
Press: 135
DL: 345

29yom, 190

Squat - 245
Deadlift - 335 PR
Press - 145 PR
Total: 725

Want 1000 by end of the year.

#112 House, How long have you been following the WOD? To suggest that CF is upper body-centric seems strange to me considering that just in the past week we have performed thrusters, squats, deadlifts, cleans, running and squats/deadlifts again. Certainly technique work could and should be practiced as often as possible, but to supplement the WOD with additional squatting/deadlifting (with enough resistance to provide ample stress to the body) would seem a bit excessive. Remember, more is not necessarily better - better is better. I would ensure your technique is flawless, focus on proper nutrition, get plenty of rest and continue to follow the WOD with the understanding that gains can sometimes come slowly in certain areas, but with patience and consistent effort they will come eventually.

Could someone give me a run-down on what the CFWU is? I see it a lot here and I think I may be selling myself short on the workouts by not doing this warm-up and instead doing my own.

Squat - 325
Press - 165
DL - 385

875 total

M/24/153#

CFWU
Back squat: 250#
Shoulder press: 120#
Deadlift: 280#
TOTAL: 650#

Still a loooong way to go. :P

these totals are amazing... I am seeing over 1000 several times.

amazing job all!!!

ricky

Neil(49)165

1000 mtr row = CFWU

Squat
1; 330
2; 352 = PR
3; 374 New PR

Shoulder press
1; 154
2; 160
3; 165 = PR

Deadlift
1; 396 failed, was trying hook grip for first time, grip failed due to pain in the thumb.
2; 396 back to over/under grip.
3; 418 = PR

Total 957 New PR up by 22

Check the FAQ for the Warm Up and for other bits - it's really useful.

Anyway to save you the bother here it is:

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

WOW! That was a great video.
I love to see regular people in the background of the videos and Kudo's to the lady in white in the background of this one. I also like to see the laughter as the "stars" either realize they screwed up or they have to show the Bad way to do something. You have got to have the ability to laugh at yourself.

To the firefighters out there-
Our family holds you all in the highest regard. You have to have amazing amount of strength, endurance, and courage. Thank you!

ValerieS-
Just look at all the other things that you can do. Sometimes, as much as we would like to do something, we just have to be honest with ourselves and not push to hard. Keep listening to your body, your doing great.

Kate

M 35/176#

CFWUx3 Subbed pushups for dips due to pain from
the 180 dips I did two days ago. (4 dips = 1 ring dip).

Squat 205
Press 115
Dead 305

Total: 625

All personal records! I was real happy with the press as I did not expect to get it up.
This is my first real CFT, but I can tell I'm stronger than when I started in February.

Squat 140
Press 75
Deadlift 175
CFT 390

Improvements slow but steady, still trying to break the 400lb barrier.

So how many do you lift for max ? just once...or until burn-out?

P.S: that video is pure motivation tool. man those guys are sick!

As stated in earlier post, absolutely no experience w/ heavy squats or deadlifts, so I'm starting from step 1. I definitely have lower body/posterior chain strength deficiencies and to be honest confidence issues when it come to making a vein bulging, max effort on squats or deads.

Read the CrossFit Total article from the Journal. Probably not ready to attempt an allout CF Total but I played around w/ it to establish some sort of baseline.

Squats (no spotter) decided to stop at 185 (trying to be smart)

Deadlifts- 215. Pretty sure could have done more, but again trying to be smart and not hurt myself

Press- 115

Total: 515 Lots of work to do. Thanks all for the posts, the motivating totals and thanks Coach for making it all available.

WU- walk 2 miles

CFT-
Back Squat-
115(5)-165(2)-175-175-185(parallel)(PR)
Failed at second attempt to go a little deeper with 185, just couldn't get deep enough and I felt it in my lower back today. No spotter.

Shoulder Press-
55(5)-75-75-85(F)-80(F)-80 Got it!
The failure at 80, I had it halfway and couldn't go any higher. Readjusted my grip and then got it.

Deadlift-
135(5)-165-165-195-205(PR!)
Tried 210 and only got it up 4 inches, held it and tried to pull it higher, but couldn't.

Total- 470
Up from 455 in March, 07

All lifts done barefoot, beltless, and with chalk only on the last 2 deadlifts.

Thanks Coach!
Kate

CrossFit, Camp Buehring, Kuwait

CFWU x 3

Ken, 33YOM, 66”, 160lbs

Squat: 255
Press: 135
DL: 325
Total: 715 (4.47 x body weight)

Charlie, 45YOM, 70”, 215lbs

Squat: 255
Press: 115
DL: 325
Total: 695 (3.23 x body weight)

First time completing the workout to standard. We worked hard on squat form vice weight

CFT
Sq 235
SPress 145
DL 275

no change since Jan07

5'10" 160lb male

squat-260
s press-120
deadlift-320

CFT-700lbs

CFT 745
Squat 295
Shoulder Press 135
Deadlift 315

Last CFT 750(lost 5 lbs on the squat)
definitely going to eat a better breakfast next time!

row 500m/1:46 (PR-8s)
CFT = bs 225# + pp 130 + dl 265 = 620 (-45) =3xbwt
half tabata pullups 4x6

Nicole humbles us again! 245 - wow! And they looked like they were having some fun.

JohnL -
I'm suprised no one really addressed you concern that this deoesn't seem like a workout.

Fact is CFT (crossfit total) is NOT A WORKOUT per se, but rather a STRENGTH TEST. Your combined score is your measure of overall strength. See the CFJ article (pdf) which explains the CFT.

Body Weight 174

Back Squat 215
Shoulder Press 135 (5 lb PR)
Deadlift 355 (35 lb PR)

Total 705 (35 lb PR)

29/m/6'2"/220
this is my second crossfit total
CFWUx3
squat 315 pr(10 lbs up)
shoulder press 175 pr(10 lbs up)
deadlift 365 (same as last time)failed on 170
855 total

M/28/6'6"/290

First XFit total

Squat:275
Shoulder Press: 115
Deadlift: 315
Total: 705

M/30/191

SQ: 310 (-5)
(did 315, but did not hit the hole - probably wouldn't have made it out even if I did!)
PR: 155 (-10)
DL: 416 (-30, 446 feels like a dream now)

CFT: 881 (-20)

Overall, I didn't feel that great about this attempt. Sore disc in mid-back, felt sketchy about pushing pr's today. That press has been two steps forward, one back for me. It's also hard to stay psyched through 3 consecutive ME exercises.

M/48/5'10"/170

Back squat, 1 rep, 235 X 1 (-20)
Shoulder Press, 1 rep 130 X 1 (PR) (+5)
Deadlift, 1 rep, 335 X 1 (-20)

Crossfit Total – 700 (-35)
{Softball Double Header & 4 hours of sleep}

Compare to 070317
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)

sub'd:

five rounds of:

10x push press, 35# dumbbells
row 250m

followed by three rounds of:

15 sumo deadlift, 135#
static dead hang to failure (which didn't take long at all)

Question: am I as grotesquely out of balance as I seem to be with these 1rm:

bench: 290
back squat: 340
deadlift: 315

Seems like my deadlift should be much stronger, but I just suck at them.

#####################

BW 208.8

Previous

BS 285
Press 150
DL 355

Total 790

Today

BS 265 - forgot my previous weight
Press - 165 (PR)
DL - 385 (PR)

Total 815

M/6'1"/155/21

First XFit Total
Squat-205
Shoulder Press-105
Deadlift-225(kinda sloppy finish)

total-535

CF Alex crew CFT:

Anthony - 1000

Casey - 945

Rudy - 895

1st Crossfit Total

27/188/6'1"

Squat: 295
Press: 135
Deadlift: 305

Total: 735

Atleast there's room for improvement. Can't wait to redeem myself.

squat: 275
deadlift: 225
press: 155

total: 655

age 19
weight 172

203lb/66"/38yom

first crossfit total

bs-300
sp-165
dl-385
total-850lb (4.19 x bw)

#52-Kegger, those are some sick #,s, are you doing them at home or the club? cheers, Jon

New to Cross Fit, 3rd day on

20/Male
BWT 175

Squat: 275
Deadlift: 295
Shoulder Press: 155

Total:725 (4.14*BWT)

#4 John - Do 3xCFWU @ 15 reps, then do a few sets of warm-ups lifts for each exercise. Then go to what you think is 75-80% of your 1RM and work up until you find your 1RM.

You may not be out of breath when finished, but your muscles will be fatigued. 1RM workouts are working different things than the "normal" WOD. I suggest reading #32, #83, and #140 and the articles they reference.

#77 BlueCheese - I have the same question.

#101 Valerie S - You are doing the smart thing. Possibly, you could make up your own version of the CFT with lifts or exercises you can do.

#114 Joh - I think most people avoid the Smith machine except for HSPU support. IMO, the Smith machine removes the need for a strong core and good form to lift heavy weight.

From the posts today, you can see how important good form is and from all WODs you will see how important a strong core is.

#118 conorb - Thanks!

#134 Kate - Very Impressive!

Everyone else - Congrats on the strong work!

First CFT

DL 265 PB
SL 125
BS 165

Total 555lbs

Gina

DL 170
SL 70
BS 95

Total 335lbs

M/23/180

squat- 275 pr
press- 150 pr
dead- 375 pr
total- 800

I've been on cross fit for 2 weeks now and I have lost 9 lbs and feel about as good as i ever have. Thanks guys

M/48/165

CFWU 3x15-p/u 3x10

back squat 185# (needs work)
press 105# (failed 115)
deadlift 215# (loosing grip)
Total 505

extra
abs 1x25/ sides 1x25
hspu (smith) 1x15
L P/u 1x10

M/36/6'2"/180
Squat 225
Press 125
DL 345pr
TOTAL 695

what is CFWU?

The lady in the background doing "deads" and push press is Gerry Robertson. She has been training with me for almost 1 year. Gerry's motto is " I just keep showing up". She has a great spirit and is a pleasure to work with.

BS 275
SP 150
DL 360
CFT 785
BW 165

909.5 total (326 S, 147.5 P, 436 D)...917 last time

bwt-165

CNS little taxed from Liz and Painstorm, good learning though in prep for CF Games

------------35/M/205------------33/F/140
Squat---------255-----------------280
press---------145-----------------56
d/l------------295-----------------136
total----------695-----------------472

first time for this WoD

back squat 185
shoulder press 85
deadlift 245

total: 515

At least I have a starting point...

Squat: 315
Press: 185
DL: 335
--------
CFT: 835

I wrote the wrong squat weight down for my wife in #162 should be 110 changing her total to 302

First time doing the CFT.
29m/29 yr old --Numbers or odd due to metric wght.

Squat-231
Press-121
Dead- 297
total- 649

130 - BS (PR)
70 - SP
242 - DL (PR)
Total: 442

last time:
114 - BS
75 - SP
231 - DL
total:420

28/M/185

Squat: 275
Press: 160
DL: 280

Total: 715
Up from previous 695

Wt: 205#

BS: 225 (Current PR. Below parallel)
SP: 135
DL: 405 (Current PR. Grip failed twice, had to use wraps)

CFT: 765

another quick question:

I just found out via an MRI that I have a moderately bulging disk at C3-C4. The MRI was done for another reason, and this was listed in the findings as a side note.

I have had no symptoms of a bulging C3-C4. A few years ago I had a massive herniation at L4-S1, which took over a year to recover from. Since then I have had only moderate flare ups here and there and try to be "back conscious" during my xfit work outs.

Are there any cautions/remedies or work arounds (other than "stop doing cross fit") that will prevent this from worsening. Again, so symptoms of pain or tingling anywhere. Just want to avoid the misery of the last herniated disk.

20yo/M/185lbs
First Crossfit Total Workout. Legs felt weak but I couldn't pass this workout up.

Back Squat: 345lbs x 1 (sloppy)
Shoulder Press: 135lbs x 1
Dead Lift: 335lbs x 1 (PR)

Total: 815lbs

M 50 69 177 CFT 725
Squat 285 (+10)
Press 125 (same)
DL 315 (same)

Been stuck on 715 since first CFT. Worked hard on form, feels good, powerful. Gains in strength will come. 315 DL rose readily, 325 glued to the deck. Weird feeling.
Pre: 50 situps, tabata JR, OHS with bar
Post: 5x5 185# squat
One arm pull up negatives
One leg squat practice

CFT

BS 175lb, SP 125lb, DL 275lb Total = 575

PR on press, remarkable considering I just finished therapy 3 weeks ago on my shoulders.

#109...no, I don't agree that the result is all that matters (in this case). It wasn't a true "competition" so risking injury to reach a desired poundage is not productive to training- whether you consider CFT training or just a benchmark, it is done regularly enough to do it right. Sure, if someone doing their final lift at the olympics rounds their back a bit on the way up from a clean, they still win. But there is nothing to "win" on a CFT, and much to lose. Why would it be ok to do that on a true max lift, and then admonish clients to avoid it when doing 95 pounds? The closer to max, the more important form. Not form for judging purposes, as you stated, but form directly linked to safety. It wasn't a discussion about not going parallel on a squat or leaning back to engage the chest on a press, which would be judgeable in a comp.

1/3 cfwu
CFT = 980 lb, new pr!
37 yom/182 lb

BS - 245x3; 335x1x2 for warmup, then 355-365-375-385(ties pr)-390(f).

SP - hspu x 2; 135x3; then 155-160-165-170(pr)-175(f).

DL - 135x5; 225x3; 315x1 then 365-385-395-405-415-420(ties pr)-425(pr)

I'm mentally blocked at 385 for BS. Going to add in an occasional "partial" with much higher weights just to (a) feel what it's like to have it on my back, and (b) get over the mental hurdle holding me back at 385.

Great job, Kegger! Big, big numbers.

BS: 295 (I blacked out while doing this) SP: 135 DL: 155 (my form is so poor)
Total: 585 **First time doing any WoD**

Did HELL-EN instead. 14:35 as rx'd. Not great but an improvement.

Body Weight for today was 155

back squats 265
press 110
dead lefts 345

total 720
so the total is 4.65 my body weight

800. PB was 860, only had about 3 hrs sleep this time.

pre-5x20sec lsit practise
wod-bs- form with low weight only, 1 week out from knee scope
press-134 pr
dl-389.5 pr
thanks salmon & aucoin for the push

M/48/160lbs

Back squat
Press
Deadlift

425 lbs

29/M/205

back squat - 415(pr +10)
Deadlift - 410(pr +5)
Press - 145

total 970

Need to work on my overhead pressing power..Think I'll start black box in a few weeks

Squat: 225
Press: 135
Deadlift: 325
Crossfit To+al: 685

First crossfit total.

I agree with Duncan. As stated in my earlier post, good form keeps the stress on the muscles (where it should be) and off the joints and ligaments. I had three PR's today but I have yet to receive my medal. Is it coming in the mail?

39/205
BS - 305
SP - 145
DL - 315
total 765

earlier this week I convinced one of my students to give crossfit a try. he's still sore from Elizabeth, but he wanted to give today's workout a try too. here's his results

17/165
BS - 295
SP - 120
DL - 345
total 760

50/198

BS-245
SP-115
DL-315(pr)

Total-675

BW: 185#

Back Squat: 265
Shoulder Press: 115
Deadlift: 295

CFT: 675

25F BW 115
First CFT and first time deadlifting or squating more than 65lbs. Only a few weeks into this and so I was cautious when learning the techniques. I guess I fall into the category as one of those "unfit" distance runners, but excited to see where I can go from here!
Squat: 115
Press: 80
DL: 105
CFT: 300

felt off today

bs-255#
op-145#(down 10#)
dl-325#

CFT-725

dmarsh, thanks for your comments on deadlifting barefoot. I tried it out and I don't think I'll go back.

BW:200

CFWU
Squat: 350 (335 previous)
Shoulder Press: 145 (same)
Deadlift (barefoot): 385 (355 previous w/shoes)

Total: 880 (835 previous)

Putting Crossfit to the test this weekend. I'm taking part in "Tackle the Tower" in Salt Lake City, a race up 23 floors, and I've intentionally done no training besides Crossfit.

Good Gravy, another freakin' marathon CF Total, I feel like I fell into a meat grinder. But the results are good...
BS-291
SP-146.5
DL-353
Total-790.5 last time 785

All new PB's for the Total workout, DL's are down over 20lbs from Sunday. I need a day off.

CFWUx3 (-dips last round, arms are still shaking from the dips the other day)

DL- 185
BS- 145 PR!
SP- 75
Total: 405 PR

Feb 17, 2007:
DL- 165
BS-135
SP- 75
Total: 375

Increased by 30 lbs- Whoo hoo!
Erin

BS-225
OP-115
DL-225
CFT-565

17/M/170#

CFWU x 3

WOD: "CrossFit Total"
Backsquat: 255#
Press: 95#
Deadlift: 255# (couldn't lock out for 265#)
CFT: 605#

Post-WOD
Weighted Pullups 5 x 2 @ 55#
Weighted Dips 3 x 3 @ 55#

Mark
Squat 215
Press 105
DL 255
Total 575

20 off of last time. Maybe had more on squat, but not spotter. Back was bugging me on the DL.

M/52/175
First CFT
BS=205
SP=100
DL=235
Ttl=540

After isolated weight training and aerobics for years, have been doing Crossfit for 3 weeks... What an invigorating change! Discovering how unconditioned I am (particularly core area) and doing things I never have before... like handstands. It's tremendous! Looking forward to new levels.

I'm pursuing a position with YMCA. Has anyone seen any Crossfit-type program offered at a Y?

BS 355
SP 225
DL 385

Ttl 965

177lb male
BS - 302
DL - 352
SP - 115
= 769

177lb male
BS - 302
DL - 352
SP - 115
= 769

21yom 167lbs

3xCFWU

squat 225
press 115
deadlift 255

TOTAL: 595 (+60 from last time. nice!)

4 guys of CrossFit Evolution.
All weights in kilos, totals in both kg and lbs

Brenden 20 y/old BW 93kg
Squat 100
Press 80
Deadlift 145
Total 325 (715 lbs)
Load/Bodyweight Ratio: 3.49

Alex 20 y/old BW 98 kg
Squat 155
Press 80
Deadlift 175
Total 410 (902 lbs)
Load/BW Ratio: 4.18

Misha 24 y/old BW 82kg
Squat 115
Press 70
Deadlift 155
Total 350
Load/BW Ratio: 4.27

Leo 23 y/old BW 100kg (it's my Birthday!)
Squat 155 (PR)
Press 70 (PR)
Deadlift 208 (PR)
Total 433 (952.6 lbs)
Load/BW Ratio: 4.33

Awesome results by everybody. Pleasure to work with such awesome athletes!

First time i've tried the Total

Back Squat - 355
Shoulder Press - 140
Deadlift - 315

I'm not totally sure why my squat is so much better than my deadlift. My theory is that I don't go down quite far enough in my squat, and that's why when i'm down preparing the deadlift, I can't make the initial pull in the lift.

46/M/195
squat....335
press....165
dead.....435...935 cft
been stuck on the deads

22/M/6'4/240

BS- 475
SP- 205
DL- 565
Total CFT- 1245

I just switched over to CF a few weeks ago and it has been kicking my butt. However, this workout and the low-rep olympic lift workouts are right down my alley. Strict press was still disappointing for me, but I blame that on my arms still being blasted from my first "Elizabeth" on Tuesday. This stuff is awesome; I have endorphins pumping through my system all day.

32/M/165

squat.....255
press.....155
dead......335
CFT.......745

37/M/190--Syracuse
Ugh. Below average performance. Stuck on DL AND presses.
Sq: 365 (pr--345 prior)
Pr: 150 (pr=155)
DL: 365 (pr=385...that's twice in a row I couldn't get past 365...maybe that 385 was just a *really* good day...)
Total=880 (Prev: 885)

Squat 130kgm(same as last time)
Press 55kg (2.5kg less than last time)
Deadlift 130kg (10kg less than last time and 12.5kg less than the PB I got on Monday)

Total 315kg (12.5kg less than last time)

Very disappointing. I blame this on two things:
1. This is the fourth training day on the trot. Holidays meant a shuffling of the WODS earlier this week.
2. I did my usual weedy guy sub of 5x5 Back Squat yesterday instead of the 5km run and this wasn't ideal preparation for going heavy today.

I should have taken a rest day today and done the total tomorrow.

45/M/158#

squat - 256 (pr)
press - 126
DL - 363
total= 745

DL pr of 375.5 on sunday so running out of time jumped from 363 to 373 and failed on it twice.

28/M/5'9/182

BS-355
SP-125
DL-285
CFT-765
Just found my true weakness in strict shoulder presses.

I've heard talk of how a person should be able to deadlift more than they squat. Can anyone provide insight as to why this should be true? My one guess as to why my squat is higher, is that before Cross Fit I tended to do squats but not deadlift when working out.

45/M/210

Did press today the other lifts last week.
Thanks for video did not know 3 lift rule will use next time.

squat 390
press 175
Dead 440
Total 1005

30/M/200

Bike to gym

Took a spill due to black ice and landed mostly on my wrist. Oly lifting flexibility probably saved the day.

Squat - 365
Press - 185
Deadlift - 425

Total: 975

Better than last time (945), but disappointed w/ squat results. This was the best effort for today.

38y/o, 5'9", 196 lb

Squat: 315
Press: 145
DL : 315
CFT = 775

First time for my CFT. Have been doing CF for the last 5 months though. Good form on all. As per guidance, only did 3 x attempts per exercise. Picked weights which were really easy. Could have gone higher on all weights. Cannot wait until Coach has us doing this again. Have seen some huge improvement of late in all totals. Am bathing in the cool-aid now!

SQ: 265 (PR)
SP: 135 kinda week
DL: 405

CFT: 805 (PR!!!!)

sq:265
sp:155
dl:365
bwt:178

M 167lbs 38 5'11'

CFT

Sq 267
Pr 117
DL 335

Ttl 719

34/M, 6'2" 205 lbs

Squat: 295
Press: 165
Deadlift: 325

Total: 785

Poor choice of weights for the deadlift, I could have done more, but I used up my 3 chances :(

Also, need to work on squats, not happy about that 1 rep max!

Squat-385
DL-365
SP-175
Total=925

M 175lbs 23yrs
CFWUx3
WOD - BS 360
SP 150
DL 350
CFT - 860

Need to work on my squats.

Squat - 305
Press - 135
Deadlift - 275
rounded back on deadlift, strained neck a little

1st CFT
Wow, with all these huge numbers I wish it really were ok to "be a pu**y today" cause thats what i feel like

Squat - 200
Press - 105
DL - 215

Total - 520 ouch, oh well I guess its a starting point

age 29 bwt 185
sp-165
sq-300
dl-300
total 765
I only have 300 lbs. Time to buy more weight!!

M/167/33

Squat 225
Press 135
DL 295

total 655
first time for total
safety first, could have gone heavier
will next time

Hey-

48/M/197

BS 345
SP 205
DL 435

CFT 985

Slightly off my CFT PR [1005] but the DL [455]from last Sunday is still with me. My back is needing more rest.

-K

Male, 21, #146
Started really tired today.
Did cfwux3 4 hours before the WOD because I had a lot of time to kill right then. Then did light CFT lifts for warmup. All's well that ends well!:

Back-Squat: 265 (PR by 15)
Press: 115 (PR by 5)
Deadlift: 305 (PR by 10)

Total: 685 PR! (by 30)
700 is looking quite achievable this year!

first time posting this WOD

38yo M/165

BS 265
SP 165
DL 335

I have been tight lately, it affected the BS form

BW : 71kg

Squat : 85 kg (+0)
Press : 42.5 kg (+2.5)
Deadl :110 kg (+0)

CFT :237.5 kg (+2.5)

First time for CFT....

worked on form for first 3 rounds....

could not do the back squats due to lack of squat rack and packed gym at 5am.... so we worked on form on back squats with 45lb bar..... numbers really stink due to this... we cannot wait to try this again.

Carol 70 sp
175 deads
45 bs
CFT 290 lbs

Trish 70 sp
175 deads
45 bs
CFT 290 lbs

Denise 70 sp
175 deads
45 bs
CFT 290 lbs

Rebecca 65 sp
135 deads
45 bs
CFT 245 lbs

Squat: 205
Press: 115
Deadlift: 185

Total: 505

Lame I know, my first week doing crossfit. gives me a goal to work up from

New to CF. First time with this WOD

33yo Male 185#

BS 265#
SP 165#
DL 325#

Total 755#

It's a start...

squat 245
press 135 ++
DL 275

total 655

Squat: 155
Press: 155
Deadlift: 290
Total: 600
BW: 235

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

Squat Warm Up: 45lbs x 10 – 95lbs x 5 – 135lbs x 3
Squat Attempts: 185lbs x 1 – 205lbs x 1 – 215lbs x Fail

Press Warm Up: 45lbs x 10 – 65lbs x 5 – 95lbs x 3
Press Attempts: 110lbs x 1 - 120lbs x 1* – 125lbs x Fail

Deadlift Warm Up: 95lbs x 10 – 135lbs x 5 – 155lbs x 3
Deadlift Attempts: 205lbs x 1 – 225lbs x 1 – 235lbs x 1

Crossfit Total: 560lbs
Compared to 070217: 545lbs

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

36yo M 168lbs

Squats: 375, 385, 402

Press: 132, 143, 155

Deadlift (clean grip): 418, 429, 440

44/175

Squat: 331 PR
Press: 160 PR
Dead : 446.5 PR

CFT: 937.5, PR by 36.5 lbs. What a difference having a training partner present for encouragement. Tom set 3 PR's today, too.

Mil press: 150lbs
Front Squat: 205lbs
Deadlift: 365lbs

Total: 720lbs

22.m.165#

29/185/5'11"

275 BS (PR by 10)
130 Press (PR by 5)
295 DL (PR by 20)

700 CFT (PR by 35)

TOTAL = 1035

squats = 395
deads = 465 (PR)
press = 175

M
27yo
188lbs

BW-155
SP-155
DL-355
BS-335
total:845
should have taken more risk. started too light.
video on the way. CrossfitEAST will see you guys in Jupiter

bs 315
p 155
dl 355
total 825

5'8/38yof

CFWU

Squat 175(+10)
Press 85
DL 235(+5)

Swim 1/2 hr

I love to see the women posting! I have noticed the numbers of women at the certifications and would love to see more posting. So instead of just reading from now on, I am posting too. Thank you to all of you women and men who inspire me. I love this sport of fitness.

Amy

26 y/o
bw 165

Back Squat - 275
Press - 135
Deadlift - 335

CF Total - 745

Back Squat - 295
Shld Press - 135
Deadlift - 255

CF Total - 685

26yom
195#
5'10"

Pre: 5K run in 21:20min (very disapointed in this time, by the way. I think my previous 5Ks have been short)

WOD:

Squat: 375
Press: 155
Dead Lift: 405

Total: 935

19/6'00"/165

BS 210(+25)
SP 115(+20)
DL 315(+20)

CFT 640
wussed out on the squat and press but large improvements

jonf and Dale S. thanks for the praise.

Did it at home so I didn't have to put up with the weiderites hogging the squat rack. Plus I get to choose my own radio station.

Gerry Robertson, Great work! Keep showing up! You are awesome!

squat:245(prev. 240); press:105(prev. 110); dl w/ trap bar:280 (prev. 305). Not a good day for the home team. Total:630. No excuses; I'll be back at it Saturday. BW:169; Y/A: 58

33y, M, 180#
1st CFT, I was surprised.
BS = 245
SP = 130
DL = 305
CFT = 680, 3.78xBW

Team Lakeland
Neil Squat 225
Press 135
DL Too many people in the deadlift area.

On a side note, does anyone know how to save the daily videos? I just noticed that the windows media player will save the link but not the file itself. I would like to burn a few onto a CD and take it to work in order to show others what crossfit is and that it can be done by almost anyone.

first time doing this

squat 235
press 105
dl 175
total 515 bw 155

I gotta work on those deads yo.

BS = 245
SP = 145
DL = 315
---------
CFT = 705

Fran - Mini
21 PUs x 65lbs
21 Thrusters
15 PUs x 65lbs
15 Thrusters
9 PUs x 65lbs
9 Thrusters

7:14

Brett Marshall's 2:19 time with a "real" Fran is just incredible...props to you brother !

S=325
P=155
DL=355
TOTAL=835

22YoM BWt:208#

First CFT in 7 months of Crossfit. I always seem to have spent my efforts on PT'ing a class on the days that the CFT came up.

Anyway, the form was good and I can go nowhere but up.

PVC and bar only warm-ups for each exercise.

BW: 174
Age: 31

BS: 215
SP: 135
DL: 275
CFT = 625

BS=275 lbs
SP=145 lbs
DL=395 lbs (pr)
Total=815 (pr)

CFWU x 2

Steve
back squat - 225
shoulder press - 100
deadlift - 185
total - 510

Sarah
back squat - 100
shoulder press - 55
deadlift - 95
total - 250

Squat - 300# *
Deadlift - *300# *
Shoulder Press - 155#
TOTAL - 755#

*All the weight that I had

I need to work on my deadlift form a bit. I round my back a bit too much. Also, need some more weight. We I bought the setup 2yrs ago I thought that 300# would be plenty as I didn't expect to do any more 1 RMs. I think I could have added at least another 30# to the squat and possibly 40# to the deadlift.

My first Crossfit Total

Back squat 430
Standing press 205
Deadlift 535

1170

Steveo

Howdy,
Work ALL WEIGHT IN KILOS
{Snatch 40x2x5, 50x2x2, 60x2x2, 70x2x2, 80x1x2, 85x1; front squat 90x2, 110x2x3; Pull-up (+46#'s)x10x2 S/W PP 65x10x2}.
Bdw. 84...

squat 265
press 95
deadlift 365
total 725, 50 pounds off my best, partially due to elbow issues, partially due to taking a break from training

My first CFT, never squat or DL over my bodyweight (182), never pressed even 100 before. Here we go:

Squat: 182, 205, 227 all made
Press: 100, 111 made, missed 116
DL: 205, 227, 249 all made

That's 587. Plenty of room to grow.

F / 50
3rd wk of CF

CFWU x 3 (10 reps, mod. beg pull-ups)

I have never lifted this heavy before, so playing it safe, I felt more comfortable with several warm-up sets and 5 reps, versus 1 max.
Back squats: 5 x 38
Press: 5 x 33
Deadlift: 5 x 48

23/M/6'4 240lbs

my second week of crossfit. been bodybuilding/powerlifting for the past 5 years or so. i love crossfit and look forward to it each day!

BS - 405
Press - 235
DL - 495
TOTAL - 1135

27yo 200lbs

CFWUx2

S: 365/375/385(old pr)
P: 185/195(new pr)/205(f)
D: 455/475(f)/460(new pr)

CF Total: 1040(pr)

need to re-examine dead lift form...

45 / 179

I put this off all day. When I got home, I went to a friend's house. It happens to be the friend who got me hooked on CrossFit. I said, 'doesn't feel right, let's get to it.' One hour later, we had 6 (that's right!) PRs between us. I am so pumped! CrossFit rules!

BS - 243 PR
Press - 140 PR
Dead - 326 PR

CrossFit Total - 709 almost 10 % more than January's total and probably more than 170 pounds from when I started CrossFit 7 months ago.

26yom
220#
6'1"

Pre: 5K run in 22:22min (not speedy today)

WOD:

Press: 175
Squat: 345 (not good)
Dead Lift: 405

lots of room for improvement

Total: 925

CFT

BS = 255 (PR)
SP = 105 (PR)
DL = 265 (PR)
-+-------
TOT= 625

22yom/150#... Tried a 275DL, got it a cm off the floor. The iron never lies.

CFWUx3, including weighted pullups/dips instead of regular (worked up to 1 @ 1/3BW for each).

BW 128

Squat: 175PR (by 10#)
Press: 85 (ties PR; 90 got halfway up)
Deadlift: 200PR (by 5#)
CFT: 460PR (by 15#; 3.59xBW)

Finally got my squat and deadlift prs to go up! Felt really strong today, especially since I rowed my first 2:00 500m this am, and benched 130 for a PR. I'm working my way through the CFN intermediate standards this month in preparation for my 1 yr anniversary...today's achievements put me at 20/27 completed.

BW 237
Age 31

BS 405
SP 175
DL 385

First full week doing the Crossfit WOD:

CFWU x 3

BS: 255lbs
MP: 135lbs
DL: 275lbs

TOT: 665lbs

Squat-280
Press-145
Deadlift-350
CFT-775

Wow! I don't usually get to watch the video's until I go to my sisters and so caught up on some.
Awesome job Nicole! You are a role model.
I watched the kids version of Fran. I work so hard, struggle, and am still on a gravitron. Those kids knocked out some awesome kipping pullups. Rock on!!
I worked at a health fair recently. Some kids who were in karate were there. I was like, so...can you do push ups? A boy like 7, another like 9 and a girl in her teens all demonstrated them on knuckles. They were working to get it down to two knuckles only. I asked about pull ups. One of them demonstrated one handed pullups. I was like, well...I got LOTS OF WORK TO DO!!!

Kate- awesome job on the CFT!!
Valerie S- there are so many other things you can do so well. If I were you I would make up some version of a CFT of things you can do.
Sarah - Great job!
Irene! Rock on girl!
#32- thanks- I needed that :)

Erin

Not feeling great today - thought the triplet off would help, but just one of those weeks.

BS: 240 (PR by 5#)
SP: 130 (down 10# - left shoulder still hurts from power cleans 2 weeks ago)
DL: 285 (current PR achieved last CFT)

CFT: 655 (-5 from last)

Male 21/160

Dead: 305
Press: 120
Squat: 290
Total: 715

Modified CFT:
216-Front Squat
185-Press
395-Dead
796 Total
No rack, everything cleaned from floor.
Lower back problem limited cleans for squat.

M/26/207

Back Squat: 265
Shoulder Press (seated, no headroom): 165
Deadlift: 300

Total: 730

#171 i tried to email you directly, but apparently i am technologically inept. i work as an athletic trainer (not a personal trainer/strength coach, i take care of injured athletes.) as far as your bulging disc goes, by remaining active, you do risk some chance of things getting worse, of course. however, if you avoid any rotational stresses/movements or extreme ranges of motion in flexion and extension, you should be okay. this doesn't affect you in most of the crossfit exercises (that i am aware of, i am a newbie! ;-)), which is probably why you haven't had any problems. you need to pay attention to where you hold your weight in back squats and if you are working on handstands, you need to know how to roll out safely, as well as being aware of how extended your neck gets in the handstand. keeping your neck strong will help you avoid too many complications of your injury. stretching can also help, but you should never overstretch or do neck rolls (ESPECIALLY NOT to strengthen your neck!) i hope this helps!!

as far as my CFT, i am saving her for tomorrow. today had to be my off day. can't wait! it will be my first!

M/26/194

CFWU x 2

CrossFit Total
Squat: 255 (PR)
Press: 130
Deadlift: 290 (PR)
+ ----------------
Crossfit Total: 675

This was my first time doing a "real" CFT. Just a couple months ago my squats weren't even breaking 200lbs. My form is getting better and I'm really loving all the 1RM strength workouts lately.

20 y/o male 215 lbs
CFWU X 3
BS-315
SP-185
DL-405

M/21/195
CFWUx2
Squat:325
Press:160
Deadlift:415

Total:900

Been doing Crossfit for approx 1 1/2 weeks now. 42 yom 6'1", 280#. Way too much body fat. I do feel better. First CFT, first time posting my results.
Squat: 215
Shoulder Press: 130 (felt good about beating the guy in the video on one lift (or the girl for that matter))
Deadlift: 240

Where is the chart to see if you are beginner/intermediate/ etc / etc. If someone could link me and just send to my email at hotross@gmail.com I'd be grateful.

Oh and coming off of a football related back injury I'm 18 y/o male at 6' 2'' 180lbs

Squat 160
Dead 150
Press 75

Total 385

Just getting started here.. I was squatting 225 easy when I was playing football but an injury puts you back to square one.

F/45/115
Dismal today; still feeling the max effort deads from Sunday.
220/102.5/225

BW 70kg
Squat 105kg
Press 57.5kg
Dead Lift 150kg
CFT=312.5kg
#Lacked mental grit today and felt off on all lifts.

30yom, 185#

CFWUx3

BS: 305 (-30 from last time!)
SP: 165 (+5 from last time)
DL: 355 (+5 from last time)

Total: 825 (-20 from last time)

Down 20 lbs from last time I did it (about 3.5 weeks ago)... My squat went down 30 lbs! I'm very upset about that, but my legs were just spent. Next time around, I'm guaranteeing an increase!!

16 yom
176 6'1"

SQ- 185, 215, 230
PS- 130, 135
DL- 275, 315, 325

total-690

21/m/220/6'4"

BS=195
SP=95
DL=225

Tot=515

#281 Ross

Not aware of any "chart", but that doesn't mean it doesn't exist. :)

Here's a link though

http://www.crossfit.com/cf-info/start-how.html

28/F/105#

Not so good today. This was my first CFT without my trainer, which was werid. I feel more comfortable l when I have someone there to make sure my form is 100% correct on squat and DL when going heavy.

BS: 155 (-30)
SP: 85 (PR, +5)
DL: 210 (-15)

Total: 450 (-30 from best CFT)

It was cool to see Zac lifting without shoes on. I seem to put up my best numbers on the days I can get away with going shoe less. stupid gym rules!

#267, Sarah- You are just full of PR's today! Congrats you are doing great!

Kate- Fantastic job!

Valerie S.- Sorry to hear about your back/leg. I agree with the others who say you should make up a CFT of your own, that would be fun! CFT, Valerie style! :-)

CFWU x2

BS - 135, 145(fail), 145(fail)(I really thought I could get that 145!)
SP - 85, 95(fail), 90(fail)
DL - 185, 205, 210

TOTAL: 430

Forgot to mention: 35/M/168#

47/m/200/5'10"

BS=265
SP=145
DL=335

Tot=745

I guess for my size and the fact that I started with this stuff about a month ago doesn't make this too bad. It is amazing to me how some people can deadlift so much more than they can squat. I thought know there is a lot of back, but I thought more legs were involved. Hmm...

I guess comparing myself to others...that my shoulder press is good (and it was not a push press), but the others need much work. Good work to all!

Squat 205
Shoulder Press 135
Deadlift 275 (barely)
Total: 615

bw: 182

As rx'd: 315, 175, 385= 875

Didn't have it today at all. Was off on all three lifts and 70# off my best CFT.

39yom/195

dl-360
sp-145
s-250

total-755. 15 up from last time. Gotta work on that squat and sp...

m/35/221lbs

sq 435(rock bottom)

mp 220(power cleaned off floor, rack use is cheating)

dl 550

tot 1205
5km row 18:45
all reps done with textbook form

Oh yeah!
23/162/5'9"

32/f/110

BS-115 (pr)
SP- 65 (pr)
DL- 195 (pr)

CFT=375 (pr)

32yo 185#
Squat 245(pr)+20
OHPress 135(pr)+10
DL 265(pr)+5

CFT 645(pr)+70

26yom, 175lbs

Squat: 315
Press: 175 (PR)
DL: 435

28/f/150#ish

CFWU x 1 - kept it light and easy.

Squat - 140 (PR)
Press - 75 (PR)
Deadlift - 205 (PR)

Total - 420

I'm thrilled with my squat and deadlift, especially because I managed to correct squat form problems that I hadn't realized until I watched the most excellent air squat video. I would butt wink at the very bottom, so no wonder I'd pull my hip every now and then when going too heavy. Lo and behold, I widened my stance and toe point and focused on keeping that arch in my back, and I got a solid PR.

I thought I'd be able to press 80, but I only hauled it up a few inches, probably because I was having trouble adjusting my grip in preparation to press. At least the bar feels comfy racked in the clean position and I have something else to practice for next time.

Squat: 265
Press: 125
Deadlift: 285

Total: 675

Down 10 pounds on squat, 5 pounds on press, but up 5 pounds on deadlift. Net loss of 10 pounds from total.

Maybe it was the swimming yesterday...

Squat: 225
Press: 125
DL: 295
Total: 645

32 y/o
205 lbs.

1 mile treadmill run
CFWU x 3

Squat: 220
Press: 130
DL: 255
Total: 605

2000m c2 Row

20m 5-9 176
SQ: 335
SP: 140
DL: 400
Total = 875

Stuff needs work :D Same ol same ol

555 total

BS - 185
SP - 95 (can't get over this weird unexplained pain in my shoulder or outer arm when I do these)
DL - 265

Squat 315
Press 135
DL 335

Total 785

TOTAL 715
BS 255
SP 165
DL 295
Weak today... No sleep last night

Squat- 420 (+5) PR
Press- 170 (+5) PR
Dead- 435 (-10) bummer
Total- 1025

Total is unchanged overall. Lost 10 in the deadlift, but my lower back is kind of fried. The PRs really just reflect the fact that someone gave me more plates, 2.5# included. Probably could have done those weights last time. Really have to work on the press.

30yr

202 lbs M

Back Squat: 341 lbs
Shoulder Press: 187 lbs
Deadlift: 396 lbs

Total: 924

35/m/165 -- this was my second-ever cft.....

bs - 215
p - 120
dl - 305

total - 640

crossfit is absolutely unmatched. thanks to coach and the entire crew for this service. you're changing people's lives one rep at a time.......

oh yeah, 32yo, M, 205, 5'10"

tedw
My buddy had that happen to him for a while, move your hands in a bit, that worked for him... get some

18/M/185

Squat-315
Press-175
Deadlift-345
Crossfit Totat=835

41yom / 149

CFWU x3 x12 (-dips)

WOD - CFT (Second CFT)
Squat - 235# (got 245 but very ugly so not counting)
Press - 125# (failed on 135# again need to try 130# next time)
Dead Lift - 335# (Failed on 355# but did get it moving up just lost momentum - next time.)

03/17/07 - 655
today - 695 - nice

squat-225
shoulder press- 135
dead lift-275

Sq: 365(-20)
Pr: 185(-30)
DL: 425(-30)

CFT: 975

Not too bad, considering I haven't lifted ANYTHING overhead in a few months, or DLed ANYTHING in a few months. Elbow felt ok.

Finished with R arm DB Sn + OHSx5, @ 60, 80, 80, 100, 100.

18/m/202

squat-275
shoulder press- 135
dead lift-315

CrossFit Total

I last did this in Feb:
squat 235, press 140, dl 305
total 680

Today:
Squat 250, press 145, DL 330
Total 725

My first experience with the WOD and my first ever Total, I'm so excited to be a part of the crossfit community. This is unlike so many styles of fitness I have tried before. I just have so many questions though . . . . . .

47/M/149

Squat 255 (pr by 10)
Press 105 (pr by 5)
Dead 275 (pr by 10)

CFT = 635#

10 min ellip wu 16/16.
bs=135x10, 205, 225, 255, 275 fail...to ground
op=45x10, 95, 115, 135, 145 fail, 140 fail
dl=135x10, 225, 315, 405, 455 fail, 445 fail, 425
cft=815 (felt weak) vs

bs-135, 205, 225, 245, 265 (pr, but not a2a)
op-95, 115, 135, 145f, 140pr
dl-225, 295, 305, 405, 455f, 435
cft=840 on 2/18/07 vs

bs = 245 w/ 135x5, 225x1, 245, 265f, 255f
p = 135 w/ 95x5, 115x3, 135, 155f, 145f, 135x1
dl = 405 w/ 135x5, 225x3, 315x1, 405
cft=785 on 12/3/06

"Crossfit Total"

15 years old

5'6

bwt 165 lbs

first day back into crossfit since summer, just recovering from knee surgery! im excited to get back in it!

Shoulder Press: 145
Back Squat: 345 (pr)
DeadLift: 415 (tie pr)

CFT: 905

First ever total
Squat = 225
Press = 135
Deadlift = 275

29/M/185

SQT 370 (PR)
PRESS 200
DL 455

21/M/155
S: 220 (PR)
SP: 120
DL: 328

M/28/225

CFT 960

BS: 405#
SP: 195#
DL: 360#

I used the Hammer Strength DL machine and couldn't keep my grip on the rubber handles. I did 400# but used straps so I didn't count it. Any thoughts about using the Hammer Strength machine? I know it's not technically a true DL, but it keeps me from hurting my back.

First Crossfit Total

BS: 370
P: 145
DL: 415
Total: 930

Attempting to keep very strict form, press was surprisingly low, no chance at 150 lbs.

32 yo, 225#

first CFT since January, felt good to do it again

Squat - 340 (new PR, previous was 315)
Press - 165 (equal to PR)
D-Lift - 445 (new PR previous was 405)

Total - 950 (previous was 875)

CROSSFIT IS THE SHIZZNIT!

33 / 227#

305 Squat (Failed 315)
155 Press
345 Deadlift

805 Total

21, m, 180

cfwu x3

squat - 185
press - 125
deadlift - 245

total - 555 (sad)

i was conservative with the deadlift, as it was my first time. i used to do sets of 10 on 225 for squats, so i don't really know what the deal was today. i guess im just sore as im not used to crossfit yet. decided this was pitiful, so i did 3 rounds of

.25 mile sprint
50 situps
50 back ext.

Press - 85
Squat - 185
Deadlift - 265

Total - 535

34/M/192

3 X CFWU
BS 245
SP 105
DL 315 (PR)

Total 665 (3.5 x BW)

same deal as #57 on the squats. luckily the squat rack had some nice supports i could throw the weight on.

Squat - 90lbs
Press - 66lbs
Deadlift - 110lbs

Total - 266 lbs

Completely new beginner at weights period. First week at crossfit

37/190

300 on BS no spotter hit the chicken switch after 1 ligth attempt.
175 Press
400 DeadLift.

875 total. 4.6 x my weigth...man I need to be rolling 5.0

Been stronger in the past but 15lbs heavier and just lifting heavy, no wind, stiffer and w/ a gut.

So combined w/ my best 5K in 9 years w/ a sub 21 minute the day before.

More cool aid please.

40M/5'8"/180

CFT = 695

225 BS/115 OHP/355 DL

My lovely wife who has been x fitting just a month came in at

135lb/ 35

105 Squat
60 Press
155 Deadlift

2.27

So I quess the Cool Aid comes in protein shake strawberry smoothies that fit are new zone diet.

36/m/175/5'4"

SQUAT:275;315;365
MILITARY:133;153(miss);153(miss)
DEADLIFT:275;295;305

CFT:803(PR)

Not a good one for my total today.
Sore lower back from work(bartending) did not help.

32/m/155lbs

Squat 240 previous PR 240
Press 137 previous PR 135
DL failed 3 attempts previous PR 310

Warmed up way too many sets on my squat which fatigued the hell out of me. Need to take my time between sets. Lots of stuff to work on

23/m/209/6'
Sqt:225x6,275x2,295,315(spotter helped)
press:95x10,125x3,145,155
deadlift:220x6, 315, 365

I am at fire training all week which means I am not able to train as I normally do at OPT. Had only enough time to do back squat at lunch (390). Did my shoulder press just before instructing a crossfit class (142) and then the deadlift after the class (392), so not a true Crossfit total.

bs = 390
sp = 142
dl = 392
total 924

21/M/165/5'10"

Totals:
Squat--360
Press--165
Deadlift--455

Pretty decent since I haven't maxed on these in 4 years since high school powerlifting. Pleased overall tho

29/M

Squat: 315 (345 fail)
Press: 165 (185 fail)
Deadlift: 345

Went below parallel on the 345 squat and could not get it back up. So close.

Wife 28/f/100

Squat: 165
Press: 65
Deadlift: 155

BS 290
Press 125
Deadlift 315
Total 730

35 yom
5' 8"
208#

Squat 295
Press 215
Deadlift 365
Total 875

Didn't want to go too hard on the DLs after filling sandbags yesterday. Back was a little sore.

dennis (28m/170)

squat: 355 (failed at 365, oh so close though)
press: 190 (pr)
dead: 452 (pr)
total: 997 (pr)

jenn (33f/120)

squat: 205 (pr)
press: 95
dead: 225
total: 525 (pr)

M/235/45y

Squat 315
Press 160
Deadlift 415
CFT = 890

M/ 162/23 yrs.
First CF Total
Squat-305
Press-150
dead-330
CFT- 755

squat:265
Press:135
Deadlift:350

Total:755 BW 153 age 31

I'm a day behind so this will be my workout for tomorrow. Can't wait. But gotta comment on the older lady in the background banging out DL reps. Awesome. Just awesome. Her form was better than either Nicole or Zach. I've had low back issues in the past, so I kinda cringed on some of those max attempts.

Squat: 174PR
Press: 80PR
Deadlift: 240PR

Total: 494 M/29/144#

I'm very happy with this! Been on Crossfit 3 weeks, never touched a barbell before 5 weeks ago, only 22# below the novice standard for 3-9 months.

Rounds in 20 minutes of
65# Thrusters X 10
Pull ups X 10

16 Rounds

M/6'2"/198lbs/29yo

Sq. 315
Pr. 125
DL. 395
Total: 835

22yom 195#
cfwux3
squat 295
shoulder press 155
deadlift 315 PR

Total: 765

35/m/190

Back squat: 335
Shoulder press: 135
Deadlift: 385

Total: 855

Gotta work on that shoulder press!

158lbs 5'7" 30yrs

squat 305
press 145
deadlift 325
total 775

m/39/198 or so...

sq. 305 (1. 305 2. 325 f 3. 315 f) wasn't feeling the sq but maybe this is the actual cause the depth is good. I might've sqt'd more in the past but not as deep.

press: 135 (1. 135 2. 155 F 3. 155 F) ALMOST had the 155! so had to try again. closest it's ever been.

DL: 345 PR! (1. 345 F 2. 335 3. 345)

Back Squat: 225#
Shoulder Press: 105#
Deadlift: 265#

Total: 605

as Rxed

bw - 162

Squat - 340
Overhead Press - 150
Deadlift - 340

Total - 830

30 YOA
6'2"
215 lb

SQ: #315
SP: #155
DL: #395
= #865

just wondering where people are getting the scales for novice, intermediate, etc. can it be found in the faq or is it in one of the journal issues?

30/M/185#

Warm up with b-ball and form work.
BS - 265#
SP - 155#
DL - 275#
Total695#

Wish I did the math before so I could get 700!

33yom, 5'8" 175#
BS - 315
SP - 135
DL - 305

Total -- 750

#363 George - The scaled WODs are at Brand X. The link is on the FAQ page, upper right.

30yo m/235ish

405lb BS
185lb Press
415lb DL

1005 CF Total

Warmup was bench press 135x10, 225x10,3x275x8

36 195 M
BS=315
SP=175
DL=385
total=875

35/M/65kg

BS: 82.5kg
SP: 50kg
DL: 117.5kg

CFT: 250kg (550#)

24/M/191

BS: 250
SP: 165
DL: 315

CFT: 730

First of All - Nicole Rocks!! I am truly impressed beyond intelligent words

As to my new Crossfit Total
BS - 355 (+20lbs)
SP - 175 (+10lbs)
DL - 375 (+10lbs) Barely Failed at 385 attempt
Total:905

I need help with my lifting techniques. I never really lifted like this before. I plan on getting instruction. I didn't push myself to much...a bit scared that I would snap my spin in half. I enjoy the change of the left. Good Stuff!!!!

34/M/225
CFT:
BS - 315
SP - 155
DL - 315

Total - 785

BS-295
SP-185
DL-345

CFT-825
40yrs 195lbs

BW 58kg

BS 62.5kg
SP 35kg (40kg F)
DL 75kg (82.5kg F)

Total 172.5kg/379.5lb

25 / 186lbs / 6'1"

BS - 355
SP - 165
DL - 353

CFT - 873

BS-275
SP-155
DL-345

CFT-775

BS:295
SP:165
DL:385

CFT:845

Mike: BS: 270, SP: 145, DL: 375= 790
Erin: BS: 185, SP: 80, DL: 225= 490

33/205#
SP-165
SQT-300
DL-410
=875

m 34 bw 160

First crossfit total. Having to re-learn squats as I have never dropped to competition depth. Lots of work to do on deadlift, but it's coming along.

Back Squat 205. 195, 205, 215(f)

Shoulder Press 145. 115, 145, 150(f)

Deadlift 265. 265, 285(f) 285(f)

TOTAL-- 615

Happy with shoulder press but disappointed with deadlift and back squat. At least now I have a starting point. Next time, want to be at 660 which would be the estimated start of the intermediate level.

Total - 765

SQ - 275. This is less than previous amount b/c I am going to proper depth

PR - 155. Disappointed

DL - 335

newbie here. 29 male, 178lbs. 5'11"
My first CFT:
Squat - 275
Press - 105
Deadlift - 287.5

42/bw205/m

cfwux2
1/4 run

sq 255 265 285
pr 95 115 125
dl 285 335 405(f)got greedy

1/4 run

t= 745

Age 33
84kg
5'10

Squat 130kg(286lbs)
Press 60kg(132lbs)
D.L. 150kg(330lbs)

Total:340kg (748lbs)

28/M/200/6'1"

Total: 1030

SP: 205
BS: 365
DL: 460

CFT done on Friday
sq wu: 3x 70-90 1x 110 kg. 1rst: 1x 130 kg. 2nd: 140 kg, 3rth 147,5 kg F
Sh-pr: wu 3x 40-50 kg 1x 60 kg. 1rst 1x 65 kg, 2nd 70 kg, 3rth 72,5 kg PR
DL: wu 3x 70 1x 110-130 kg. 1rst: 1x 140 kg, 2nd 150 kg, 3rth 160 kg.
total 372,5 kg = 819,5 lb = 4x bw. Room enough to grow.
Have fun, Johan

w/u: the three lifts in sets of 10 w/pvc pipe
wod: total 705, squat 255 (pr); sp solid 135 (pr); dl 315 (maintained good posture throughout, ready to go up!!!)
finished w/5 minute snatch test w/1pd, 106 (pr)
not bad for having to skip all but two of the ME days for the last 6 weeks!

40 yo/M/170#

Sq: 315 (about parallel, 305/295 went same...ok but not great)
Pr: 150 (pr) (failed on 155 twice but getting closer)
DL: 385 from the floor (took everything, a little stronger than last time

850 Total

45/230

315
140
365
= 820

Way off.

28 yom/ 190#

First ever CFT: 635

DL: 255
BS: 255
PR: 125

Used straps on the deadlift. Is that cheating? My grip sucks and my hands just slip. If I'm to measure my grip as well then my numbers on the deadlift would have been a decent amount lower. Any thoughts on straps?

Did rowing yesterday, bad for dl good for bs?

BS 160 kg = 352 pounds

SP 72,5 kg = 159,5 p

DL 167,5 = 368,5 p

3 time doing CF total
400 kg pr! 880 pounds 4,13 times bw.

bw 96,8 213 pounds...

2nd CFT

BW: 148

BS: 190lbs. (i think i could have done more)
SP: 95lbs. (failed at 100#)
DL: 235lbs.

CFT: 520

last time 070217 CFT = 435

Warm up: CrossFit Kids WOD with my girls
BS - 175 (PR)
SP - 79
DL - 265
CFT - 519 (PR is 528)

2nd CFT, both have been 705 but different weights, weird:

245, 145 and 315 1st time

275, 125 and 305 this time

-Exercise specific warmups, + 10 OHS, Samson stretch, joint mobility
-CFT:
Back Squat: 245, 260 (f - couldn't get out of the hole), 255(PR)
Shoulder Press: 120, 125, 130 (PR)
Deadlift: 295, 305, 310 (f - couldn't get past knees)

CFT: 690 (Previous 660)

Improvement, but still disappointing not to get 260 BS and 310 DL.

39 yof, 146lbs today.

My first crossfit total.

Squat 50kg (110lbs) (went to 60kg but didn't really have the confidence to go low enough so it was more of a half squat. I have always found squatting very awkward due to my build and knee problems. Also wasn't being spotted).

Shoulder Press 32.5kg (71.5lbs) (Started at 30kg. Went to 35 and failed. Went back down and got it).

Deadlift 85kg (187lbs) (Almost got 90kg but couldnt' quite lock out. Ended up tearing my first callus!)

Oops forgot the total.

167.5kg/368.5lbs

Jen 150/73/195 = 418
Damon 185/95/275 = 555
Jaimie 205/110/275 = 590
Paul 245/125/325 = 695
Andy 215/135/340 = 690

S- 255 (+10)
P- 155 (-5) Tried 160 twice
D- 340 (+5) Failed at 1st attempt, ugly but good on 2nd.
CFT- 750 (+10)

720-
S- 115
P- 65
D- 135

CFT- 315

squat 245
press 115
deadlift 275

cft 635

38M/179

CFWU

BS: 297# (135kg)
SP: 143# (65kg) - PR
DL: 373# (170kg) - PR
CFT = 813# - PR

Two PRs in this WOD resulted in my best CFT to date and an increase of 28# over the last effort.

On track to break 400# DL by end of summer.

Sam

CFWU x 3

Worked up to:

235 - Squat (Back's still jacked)
145 - Press
275 - Deadlift

Way low of my PR's a few years ago.
Pre-back injury #'s were = 375, 200, 405

Long road still

215 - Squat
135 - Press
315 - Deadlift

665 - Total

squat: 245
shoulder press: 115
deadlift: 275

bw:163
49yoa
iq:81

big pipe: 182

325/170/395=890
45 off my cumulative pr....in past hadn't been strictly following 3 lift limit, this made it harder....also not fully recovered from DL singles a couple days ago, which affected

First try at Total

squat - 205
press - 115
deadlift - 285

Age 34
Bw 145#

Squat 215
Press 150
Deadlift 290

My Deadlift was down 25# but I made sure that my back stayed arched through the whole lift, where as prior to today I was allowing by back to round off. That poor form caught up to me the last time I deadlifted when my back gave out on me.

Squat: 405
Press: 195
Deadlift: 455

Total: 1055

BW: 195

Total: 765 = 245/155/365

Previous: 765 = 245/155/365
Previous: 735 = 235/155/345
Previous: 705 = 225/145/335

rode 20 mile before workout on a mtb

April 2007
Squat = 115
SP = 65
DL = 135
CFTotal: 315

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

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

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

April 2007
Squat = 115
SP = 65
DL = 135
CFTotal: 315

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

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

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

45/145
CFWU and plenty of WU lifts prior to starting the CFT.

Squat 210 (+5)
Press 120 (-5)
Deadlift 255

CFT = 585 (same as last one)
DL felt strong so tried 260 but it was a definite no go.

Gains will be harder to come by from here on it seems.

Regards,

squat 365
shoulder press 185
deadlift 465
total: 1015
bwt 240 age 31

last time
070317

BS - 335
SP - 145
DL - 395

Total - 875

this time
070412

BS - 340
SP - 150
DL - 400

Total - 890 (PR)

First time doing CrossFit total, felt good!

Total = 575

BS = 230
SP = 135
DL = 205

I'm on my first week of Crossfit, learned to deadlift two weeks ago... that said, I'm happy with what I got, and excited to get better. Looks like I need some work on my deadlift:

After a full warm-up

Squat - 275
Press - 135
Deadlift - 265

Total - 675

By the way, any suggestions for getting better at pullups?

First CF Total

Squat = 265
Press = 115
Deadlift = 340

Total = 720

2nd CFT

Last time - 070317 - 415
This time - 070412 - 490!

Improved every exercise:
Back Squat = 145 --> 155
Press = 100 --> 115
Deadlift = 170 --> 225

Improved most in the exercises where form matters most, Squats and Deadlifts. Squat form was much better, got all the way down, kept back arched. Deadlift form better too, key thought was keeping my chest up and out.

WOW !!! How tall is Nicole and how much does she weight ? That is absolutely incredible for a girl that size to be able to deadlift that kind of weight!

squats:145
press:115
deadlift:275

Finally got to the CFT a day late...

Press = 125 PR
Dead = 335 PR
Squat = 245 PR

Total = 705

Amazing improvements. Wonderful what 16 months of CrossFit will do (for a 43 year old guy).

BS 335 (340last time)
SP 150 (150)
DL 345 (335)
Total 830, DL improved by 10, but squat dropped 5. Pretty exhausted after work, think I'm getting a cold, so altogether it's OK.

age 40
bwt 210
squats-425
deadlift-425
shoulder press-165
total-1015#

Shoulder Press 170

Squat 345

Deads 425 (PR)

Age 51/BW 240#
Squat-275
Press-125(failed @ 135#)
Dead Lift-325 (failed @ 335#)
CFT = 725 (up by 10# since last CFT)

BW=150. Probably less after the last few weeks. Many excuses went along with this effort. Won't bother to list them.

BS 235
SP 140
DL 245

Total of 620 today. Thank God for my freakish pressing ability. Otherwise, this would be even more dismal.

-D.

Jeff BW 163- First time shoeless-loved it
BS-315(PR)
SP-143
DL-400(PR)
Total-858(PR) old PR(828)
Charity
BS-173
SP-95(-5)
DL-242
Total-510

Nic you rock! Wow!

Who was the older lady in the back pumping out deadlifts. Freakin COOL!

bw 184

sq = 298
sp = 135
dl = 315

total = 748

down a little from last time i did the cft, but I am working on having better form. my squats are looking a lot better, and deadlift will catch back up soon.

Bw= 135
Back squat= 245
Shoulder Press= 155
Deadlift= 225

Total=625

Could do more but not proper form, these were my last good form

bs:120kg
sp:71kg
dl:155kg

total:346kg

squat 197
press 112
dl 218
total 527

CFWUx3

Squats:255 (fail@265)
Press:115 (fail@115 before)
Deadlift:280 (fail@295, fail@285)

Total: 650. BW: 290
CFT/BW=3.26

Age: 37
B.W: 161
WOD: 1.5 mile run followed by 6-400 meter sprints
Squat - 315
Press - 165
D.L. - 345
TOTAL - 825

5'11 31y/o 175lb

Squat - 185
Press - 125
DL - 235

Total = 545

5'11"/46yom/187bls
Did WOD on 4/14

Squat 240
Press 130 pr
Deads 285

Total = 655

J

6'3"/200/24

3 x cfwu
Load (improvement)
squat 225 (+10 lbs, the heavy warmups felt much more solid this time though)
Press 135 (+0)
Deadlift 295 (+40)

CFT=655 (+50)

Of course I am happy about the improvement, but really did not have the juice today. Did the 5k hard, and only about 14 hours ago, and did not follow with good nutrition(unless Guiness counts).

Oh, and finished with some deck squats 15/10 with 8lbs and 2 x 3 @185 for back squats. Going to add this as dessert on a weekly basis to try and bump the squats a little more.

did deadlifts 32211111
225,275,275,295,315,335,355f,335,335
then 100 shoulder presses,push presses,jerks with 45lb

Squat - 385
Press - 200
DL - 335

Total - 930

Squat: 300 30# better than last time using good form
Press: 155 trying not to bump it up
Deadlift: 365, no improvement but I'm happy

Total: 825

M/37/161

Back Squat – 267 (pr)
Shoulder Press - 147
Deadlift – 362
Crossfit Total - 776 (pr)

BW 155
BS 230
SP 110
DL 325
Total 665

225# bs
165# sp
275# dl
went about 75% (knee and rib injuries)

Did on 070415 before WOD

Squat: 155 (almost got 160)
Shoulder Press: 75 (down 5 from last time)
Deadlift: 225 (PR)

Total: 455

Squat 300lbs
Deadlift 400lbs
I did pushpress vs shoulder press (becuase of shoulder problem) 190lbs

my body wt 190 age 19

35/150#

BS: 245#
SP: 105#
DL: 285# (PR)

Total: 635

squat 255(almost, still 235)
sp 115
dl 345

CFT 685 (will be at least 715 next time)

BS- 275
SP- 115
DL- 315

CFT- 705

I'm surprised that Zac didn't send a disc flailing across the room. He could have done it all on that last lift. Is that how a Dead Lift is supposed to be done? How important is good form and when do you stop them to prevent injuries?

CFWUx3
Squat 5x135-3x185-225-250-285
Press 5x45-3x95-115-125-130
DL 5x135-3x225-315
CFT 730
2nd CFT, the squat at 285 was questionable but everything else felt good.

CFWUx3
Squat 5x135-3x185-225-250-285
Press 5x45-3x95-115-125-130
DL 5x135-3x225-315
CFT 730
2nd CFT, the squat at 285 was questionable but everything else felt good.

36/M/195

CFWUx3

Squat - 295, 305, 315 (new PR!)
Press - 155, 165 (fail), 160 (fail)
DL - 295, 315, 335 (fail)
CFT - 785 up 40 pts from 3/22!!
Overall - am making good progress, but I'm really stuck at 155 on the Press - very frustrated. Any suggestions??

25m/5'8"/156

First time doing CFT

Squat 240
Press 125
Deadlift 270 (pr)

CFT 635

Deadlift is already up 50 pounds from my first PR! Feeling much stronger since starting crossfit, can't wait for the next CFT :)

first crossfit total:

BS: 265
Press: 145
DL: 305

Total: 715

Total: 985

Squat: 355
Press: 185
Dead: 445 (pr)

BWT: 195

26yom/68kg

BS - 105kg (no gain)
SP - 55kg (down by 2.5kg)
DL - 155kg (PB) (up by 15kg)

total - 315 (up by 12.5kg)

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

deadlift 365
squat 355
shoulder press 155

CFT = 875

then squat 135 x 30, bench press 135 x 25,
2 sets of curls, 2 sets of tri-push-downs

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Squat - 350
Overhead Press - 140
Deadlift - 405

Total = 895

Squat - 295
Press - 155
Dlift - 315
CFT = 755

squat - 105kg
shoulder press - 40kg
deadlift - 105kg
=505 lb total

a little dislexic - 550lbs

Age 35
Bw 184

Last time: 315,145,355 = 815
This time: 315,150,385 = 850

39yoM/6'5" 240lbs

BS 255
Press 155
DL 385
CFT=795 (27% increase)

dec 06
BS 185
Press 125
DL 315
CFT=625

Back Squat: 265 lbs
Military Press: 135 lbs (weak!)
Deadlift: 340 lbs

Total: 740 lbs

Bodyweight: 170 lbs

Note- My back squat and deadlift are starting to come back, my vertical pressing is AWFUL!

44 / 200.0

385
175
380

940

Down a bit for the first time. Legs and hips tired from yesterday's run. (I STILL hate running.)
302 (+2) Squat
120 (+0, but better form) Press
305 DL (-5)
CFT:727

22 y/o male 84 kg

Squat: 185 kg
Press: 70 kg
Deadl: 135 kg
tot : 390 kg

858 lbs

28m 213 lbs.

Squat: 320
Press: 185
Deadlift: 415

Total: 920

************************ 04/18

335 crappy

155

425

= 915

(done 4/18/07)
BS: 3x135,1x225,275,295,305(PR)
SP: 135,145,155(PR)
DL: 225(hook grip),275(hook grip),315(mixed grip; arched back)
CFT: 775(PR)

5'10" 200lbs

Squat = 335

Shoulder Press = 165

Deadlift = 385

Total = 885

5'10" 200lbs

Squat = 335

Shoulder Press = 165

Deadlift = 385

Total = 885

Squat 335 PR 20lbs.
SP 155 PR 20 lbs.
DL 425 PR 10 lbs.

Total 915

squat=325#pr form was truly bad
press=155#pr
dl =345#pr
total=825#
Felt really good today, so I went for it.
It will be hard to duplicate or exceed this.
But, I will try!

44, 5'11", 199lbs
cft = 740lbs PR
sq 275 (-10), sp 140 (-5), dl 325 PR (+10)

ethan, 14
sq 3 sets x 5 reps @ 80lbs
sp 3 sets x 5 reps @ 50lbs
dl 1 set x 5 reps @ 100lbs

elliott, 14
sq 3 sets x 5 reps @ 80lbs
sp 3 sets x 5 reps @ 50lbs
dl 1 set x 5 reps @ 100lbs

dylan, 13
sq 3 sets x 5 reps @ 70lbs
sp 3 sets x 5 reps @ 35lbs
dl 1 set x 5 reps @ 70lbs

Back Squat = 155 (form wasn't great/still slightly bending forward/start next time with 155)
Press = 115 (good form / got it on 3rd try)
Deadlift = 215 (think good form / got it on 3rd try)
Crossfit total = 485

no lower body work due to knee injury. Shoulder press only with a PR of 131
failed twice at 135
muscle up attempts after all unsuccessful. Last week I got my first one then three more. Is it common to lose it so soon after. I hope it comes back.

Squat 335
Press 180
Deadlift 405
bdwt. 223lbs.

Squat: 175 (rotated a little forward)
Press: 115 (failed 125)
DL: 225 (good form but back wants to bow)

Reduced weight from last time to get good form.

Total: 515