May 9, 2007

Wednesday 070509

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 070412.

RipDL1-th.jpg

Enlarge image

Intro to the Deadlift, Mark Rippetoe - video [wmv] [mov]

Posted by lauren at May 9, 2007 7:52 PM
Comments

Woot! Looking forward to seeing how messed up my legs are from the 10k! I expect a slight drop from PR, but I'll shoot for higher than PR. I just hope I don't injure myself.

Comment #1 - Posted by: Y. Zhou at May 8, 2007 8:05 PM

Thank you! Thank you! Thank you!

Comment #2 - Posted by: JackM at May 8, 2007 8:06 PM

I love this one, 765 is my pr, gonna get 800 tomorrow.

Comment #3 - Posted by: Kyle at May 8, 2007 8:20 PM

I actually guessed the WOD correctly! I just knew the CFT was next!

Great video too!

Comment #4 - Posted by: nadia shatila at May 8, 2007 8:27 PM

What does 1 rep of each achieve? This is all new to me. Does anyone still body build in addition to wod's

Comment #5 - Posted by: johnl at May 8, 2007 8:28 PM

Correct me if im wrong, but a total in powerlifting is bench, dead, squat? Is the shoulder press a push press?

Comment #6 - Posted by: BJ at May 8, 2007 8:31 PM

New 2 this my legs are done from the 10k but how long do we go for on this wensday workout

Comment #7 - Posted by: Marc at May 8, 2007 8:31 PM

First attempt at this workout -
back squat - 225
shoulder press - 155
deadlift - 245
total - 625

Comment #8 - Posted by: Jack at May 8, 2007 8:36 PM

#7 BJ-This is the CrossFit total, not a powerlifting total. The press is static, not a push press where you get the benefit of your legs getting things started.

Comment #9 - Posted by: Denver Sheepdog at May 8, 2007 8:37 PM

And it is not too late to enter the First Ever CrossFit Total Championships here at CFWF/WFAC, if you live close enough. Even if you don't, come anyway, with Eva T. and Kelly Starrett. We have waived the entry fees, and have room for you. Be a part of CrossFit history. The t-shirts will be valuable some day. See the link to the entry on the affiliate blog page or at CrossFit Wichita Falls website.

Rip

Comment #10 - Posted by: Rippetoe at May 8, 2007 8:38 PM

To the noobs: http://www.crossfit.com/journal/#1544

It's the hyperlink titled "CrossFit Total" on today's WOD. Lately, Coach has been very good about posting related material right in the WOD panel for knuckle-heads like me who asked too many questions when I first started... Thanks, Coach.

Luckily I did 5 days in a row rather than the 3 (because of schedule issues) - so tomorrow's a DAY OFF!! I'll do this one on Thursday, with fresh legs!

Comment #11 - Posted by: Jason at May 8, 2007 8:42 PM

yes stupid me...i went to the FAQ right after i posted. Next time ill use the reverse order haha

Comment #12 - Posted by: BJ at May 8, 2007 8:44 PM

Is this also a 20 min work out

Comment #13 - Posted by: bill at May 8, 2007 8:45 PM

Bill-Take all the time you need to get good and warmed up before you attempt your max lifts for each three. I usually spend over an hour on this. To make it count, you just can't leave the workout area for the duration of your efforts (AKA-go lay on the couch and watch TV, as tempting as it may be.)

Comment #14 - Posted by: Denver Sheepdog at May 8, 2007 8:47 PM

Rip,

great intro to DL!! You teach more important stuff in a few minutes then most "experts" do in an hour of instruction.

[hint] We need a companion DVD for Starting Strength!

Comment #15 - Posted by: "Fireman Tom" Corrigan at May 8, 2007 9:20 PM

Why no wrist straps?

Comment #16 - Posted by: LeRoy Clark at May 8, 2007 9:27 PM

LeRoy #16,

A chain is only as strong as its weakest link. Dead lifts are a functional movement. Straps provide a non-functional artificial support for a potential weak link in the chain, the grip.

Comment #17 - Posted by: RossB at May 8, 2007 9:43 PM

RossB #17
Thank you for your response, that is what I though.

Comment #18 - Posted by: LeRoy Clark at May 8, 2007 9:51 PM

F/41/153

CrossFit Total - Solo so did not get pig headed. After 2 failed attempts took the money and ran.

Back Squat (did not go to failure) - 155 (+25)
Shoulder Press (failed at 85 twice) - 80 (+ 10)
Deadlift (failed 210 twice) - 205 (+20)

Total - 440

errr that is +55.

errr....

Comment #19 - Posted by: laurar at May 8, 2007 10:27 PM

Nice work Laura! I'm sad that I'm in the middle of a rest week, I would love to do this one, but I'm trying not to cherry pick WODs here. Next time around I guess...
I'm excited because I get to ride the Tioga Pass road on thursday before they open it up to cars! That is unless they sneakily open a day earlier than they advertise...hope not.

Comment #20 - Posted by: Sarah at May 8, 2007 10:31 PM

Thanks, Sarah. *googling Tioga Pass Road*

I should add that my last attempt was Jan 31, 07.

I haven't had opportunity to do this with a trainer so I figured I would do it in safe mode by myself. ;)

Comment #21 - Posted by: laurar at May 8, 2007 10:45 PM

Mm squat's going to be interesting after that 10k run...

Nice job Laura!

Comment #22 - Posted by: Cal Jones at May 8, 2007 10:47 PM

Is the shoulder press supposed to be seated or standing ... I'm thinking it should be seated, right?

Comment #23 - Posted by: Ike at May 8, 2007 10:48 PM

Ike: Standing.

click the Blue "CrossFit Total" heading to get the PDF describing how to complete this workout. :)

It's very specific.

Comment #24 - Posted by: laurar at May 8, 2007 11:02 PM

Ike,

Standing. Easy answer is, because the instructions linked on the main page say so. Another easy answer is to consider how you get a heavy weight on your shoulders while sitting down... and how do you put it down again when done? Slightly more complicated answer is whichever is a more functional movement...

-Luke

Comment #25 - Posted by: Luke at May 8, 2007 11:03 PM

Thanks laurar ... guess I should've checked that first ... anyway thanks again


Luke easy answer is you sit a shoulder press station .. ... grip it .. and have your spotter make sure you get off the rack and put it back ... thanks though

Comment #26 - Posted by: Ike at May 8, 2007 11:11 PM

I've only access to a weak gym in work, and has no squat rack.

Now I could clean/power clean to get ready for the shoulder press, but the squat would have to be done on a smyth machine (I know, I know)

Any alternatives? I was thinking do an Oly Lift set (3 snatch attempts, 3 C&J attempts) as an alt...

Thoughts welcome

Comment #27 - Posted by: Colm O'Reilly at May 8, 2007 11:15 PM

Ike, no worries. ;P

I just meant the requirements are very specific, so best to read up on it so you can make sure your total is legit.

Good luck!

Comment #28 - Posted by: Laurar at May 8, 2007 11:30 PM

Colm O'Reilly:

If someone can help you at the gym, clean the bar to front squat position, and let that someone put the extra weight on in small portions ... If you fail, you can easily get out of bottom position by dumping the bar infront of you. It wont be a back squat, but it'll get you closer than snatches and clean and jerks.

Comment #29 - Posted by: Gorm at May 8, 2007 11:51 PM

#27, Colm
I suggest to do whatever you can! do. power clean the weight up and do a shoulderpress.
Do the deadlift (great video btw) and just forget about the total fot the back-squat. If you want to do somethingfor the legs, you might want to do a max rep set of front-squats with the max weight you can clean. Who knows, you might surprise yourself:)
Have fun and do not be so strict, remember, this is crossfit, adaptable to all circumstances.
Johan

Comment #30 - Posted by: Johan Nederhof at May 8, 2007 11:52 PM

20 y/o male, 190#

Squat- 285
Shoulder Press- 155
Deadlift - 375

All new PR's

Total - 815

yes! Goal was to break 800 this next total.

Met it and destroyed it!

Happy lifting

Comment #31 - Posted by: Mat at May 9, 2007 1:46 AM

69.5kg / 152.9lb deadlift (Ran out of weights)
52.5kg / 115.5lb shoudler press
52.5kg / 115.5lb Back squat
174.5kg / 383.9lb total
Didn't feel safe trying to throw any more around for a back squat or up for a shoulder press - I don't have a rack or anyone to spot or anything. I'm using standard weights at the moment which would make quite a bit of damage to my concrete if dropped.

Comment #32 - Posted by: Stuart Smith at May 9, 2007 1:58 AM

38 YOM 6'3" 200#

CFWU

Cross Fit Total

Squat 275
Press 155 (pr)
DL 325 (pr)

Total 755

Dead lifts went WAY up as a result of better form. Squats still need a lot of work.

Comment #33 - Posted by: jfd4 at May 9, 2007 3:17 AM

BS=235 (PR)
Press= 120 (PR)
DL=340

CFT= 695

Mike Donnelly

Comment #34 - Posted by: rosceaux at May 9, 2007 3:29 AM

CSWU X3 (No pu, subbed pushu)

18:22

BS 85# (Could have done more but with no power rack had a hard time getting bar on my shoulder)
Press 95#
DL 105#
CFT = 285
Time: 25:00
Total time 43:22

Comment #35 - Posted by: Jorge E at May 9, 2007 3:42 AM

BS: 315
SP: 185
DL: 360

Not perky this morning. I did the heavy Fran last night, and this this morning. I'll do the 10K on Sunday.

Comment #36 - Posted by: Barry Cooper at May 9, 2007 3:47 AM

Mark 34/180cm/97kg
BS: 120 kg SP: 50 kg DL: 120 kg
Total: 290 kg (638 lbs)

Brenda 35/155cm/60kg
BS: 80kg SP: 22.5kg DL:70kg
Total: 175.5 kg (386 lbs)

Love this one !!

Comment #37 - Posted by: Mark & Brenda at May 9, 2007 4:00 AM

Hey Laura! +55...awesome!!

I missed the last CFT. Life is complex at the moment and gym time is getting tough to squeeze in. I'll definitely get this by Friday, though.

Thanks Coach.

Comment #38 - Posted by: bingo at May 9, 2007 4:29 AM

BS: 295
SP: 185
DL: 335
Total 815

Comment #39 - Posted by: Moccasin Guy at May 9, 2007 4:46 AM

BWT 154

Squat 255
Press 135
Dead 405

Total 795, 45 lb greater than last month.

Thanks Coach!

Gordo

Comment #40 - Posted by: gordo at May 9, 2007 4:46 AM

Physical Strength is the most important thing in life. -Mark Rippetoe

Great explanation Mark! Thank you again for giving us the gift of starting strength.

Comment #41 - Posted by: Dave_C at May 9, 2007 4:51 AM

32M/190
CFT = 730

Comment #42 - Posted by: chad at May 9, 2007 4:53 AM

35 / M / 227

Crossfit Total: 845
Deadlift: 325
Press: 185
Squat: 335

Comment #43 - Posted by: Angel at May 9, 2007 5:00 AM

Squad-455 lbs
Deadlift-475
Shoulder press-225 lbs
Total-1155 lbs

More cardio!!!

Comment #44 - Posted by: Craig at May 9, 2007 5:13 AM

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

total:346kg, exactly the same as 070412...

Comment #45 - Posted by: bcf at May 9, 2007 5:22 AM

Squat - 120 kgs.
Overhead Press - 90 kgs.
Deadlift - 135 kgs.

Total 345 kgs.

All PRs. Deadlifts in bare feet, nice change.

Comment #46 - Posted by: Dave in Munich at May 9, 2007 5:29 AM

Howdy,
Yesterday's Work
{CJ 90kgx1; Squat 90kgx8; and PUx6 (+24#'s)}x10.
Duration 29:00.
Bdw. 83.5 kg...

Comment #47 - Posted by: Jonathan Jensen at May 9, 2007 5:31 AM

27/M/74 kg

First CFT for me. Got a little head rush on the DL, and the form was not what it should be I think.

Squat: 90 kg (Failed on 95)
Press: 52.5 kg (Failed on 55)
DL: 95 kg

Total: 237.5 kg

Comment #48 - Posted by: jon at May 9, 2007 5:32 AM

Rip, one of the best coaches I know. It's been way too long brother... We need to get a couple of pints.

Comment #49 - Posted by: DJ at May 9, 2007 5:46 AM

I am blaming the 10k and me not having my wooden shoes on this trip for my lower score :(

squat = 145 (vs 155 last time)
press = 85
dead lift = 170 (vs 175 last time)

CF total = 400 (vs. 415 last time)

Comment #50 - Posted by: Norma at May 9, 2007 5:56 AM

31 YOM 170#

CFWU x3

Squat 255
Press 115
DL 275

CFT 645

I have been doing crossfit for a couple of months now but have not seen my overall strength increase (per CFT). It actually seems to have decreased since pure weighlifting days. Is this normal? Is Crossfit more on the cardio/intensity side instead of pure strength?

I am sure my technique has greatly improved with all the great aids on this site.

Comment #51 - Posted by: Scott in Ottawa at May 9, 2007 5:56 AM

second time for CFT.

Squat- 325 (+10 from last)
Press- 155 (+20)
Dead- 345 (+10)

total- 825 (+40)

Still concerned that my deadlift is not much higher than my squat.

Comment #52 - Posted by: Ryan Norman at May 9, 2007 5:59 AM

BS: 185 (all the weight I have)
SP: 115, 125F, 120F
DL: 185

Total: 485

Comment #53 - Posted by: Chris Carter at May 9, 2007 6:08 AM

Scott in Ottawa,

Assuming that you're doing the WOD's as prescribed, I'd be surprised if your lack of strength gains weren't caused by malnutrition. Your low total is additional evidence. What did you eat yesterday - b'fast, lunch, and dinner?

Comment #54 - Posted by: Coach at May 9, 2007 6:13 AM

Breakfast: Protein shake after my early morning workout.

snacks of nuts, etc... in later morning.

lunch: chicken, vegetable, rice Thai stir fry

afternoon snack: protein shake with vege greens supplement.

supper: 2 lean BBQ hamburgers with onion, spinach, tomato

This would be a quite typical day for me.

Comment #55 - Posted by: Scott in Ottawa at May 9, 2007 6:29 AM

Coach Rip,

I second the call for a "Starting Strength" DVD. That would be an awesome tool and a great companion to your outstanding book.

Comment #56 - Posted by: gwhealth at May 9, 2007 6:33 AM

Bwt: 131

squat: 310
press: 135
dl: 320

total: 765

Comment #57 - Posted by: Speal at May 9, 2007 6:42 AM

The powers that be decided not to post my comment last night yet there was absolutely nothing wrong with it, what gives? I just said I figured today would be Fran and tomorrow would be CF Total so maybe I got them reversed???

Comment #58 - Posted by: gaucoin at May 9, 2007 6:43 AM

squat: 260
press: 135
deadlift: 295

first dip in performance on the cft-matched squat and press, but lost 30# on the deadlift

Comment #59 - Posted by: dcyn at May 9, 2007 6:44 AM

total: 690

Comment #60 - Posted by: dcyn at May 9, 2007 6:44 AM

F/24/134#

CFWUx2
Row 500m (2:03)

BS: 160 (PR)
SP: 80
DL: 215 (decided against going heavy today...)
Total: 455 lbs (tied with previous PR)

Comment #61 - Posted by: Mary Ann at May 9, 2007 6:46 AM

26/6'6"/196 lb
CFWUx3 (20 pull-ups(PR) in round 1)

Squat: 295 lb (same - almost got 300)
Press: 145 lb (PR) (+5)
DL: 325 lb (PR) (+10)
Total: 765 lb

Comment #62 - Posted by: Woody at May 9, 2007 6:54 AM

bw 170

still some nagging injuries

squat: 245
press: 135
dead: 455

total: 835

Comment #63 - Posted by: paulw at May 9, 2007 7:00 AM

Ward
S:265
P:145
D:255
T=665
Ian
S:175
P:105
D:195
T=475

Comment #64 - Posted by: ianeal at May 9, 2007 7:05 AM

2nd time doing this lift. 33yo M 183#

BS:315 (PR)
OP:165 (same as last time)
DL:365 (PR)

Total:845 +95# from last time.

Comment #65 - Posted by: Earl at May 9, 2007 7:16 AM

op89....dl175

Comment #66 - Posted by: Jim Ozanne at May 9, 2007 7:19 AM

As rx'd:

BS: 335
SP: 185
DL: 395

Total= 915

Was too ambitious on my 2nd DL attempt. 30# off my CFT PR.

Comment #67 - Posted by: Rick510 at May 9, 2007 7:23 AM

26yo M 205#

Deadlift: 275
Shoulder Press: 155
Squat: 275

Total: 705

Comment #68 - Posted by: Jay at May 9, 2007 7:27 AM

This will be my first go at this one. Looking forward to it.

The press is going to kill my score! Great article and explanation by Mark Rippetoe!

Comment #69 - Posted by: will g at May 9, 2007 7:28 AM

Scott in Ottawa - I'd agree with Coach here.

Think -
Breakfast: Eggs, Oatmeal, Nuts & Seeds (veggies or fruit even better than oatmeal) - coffee black (tons of antioxidants, caffeine is good for you)

Lunch: Lean Meat, Salad, Balsamic Vinegar - heavy on the olive oil.

Dinner: Lean Meat, Veggies, Avocados, Olive oil etc..

other than the incling towards - "snacks of nuts, etc... in later morning." I would wager you're pretty low on the dietery fat intake.

That is a very rough sampling of what a decent typical day should look like in my humble opinion. You seem to be using a lot of supplements but no actual real food! Thats a bad idea, I would get rid of the supplements until you can eat at LEAST 3 good whole well balanced meals per day.

After that add another one then another one gradually until you're eating between 5 and 6 meals per day. Scary huh!

When you get really good at eating well and then need to enhance performance thats when you reintroduce the supplements. Save your money for real food dude.

I will stop with my suggestions and defer to Coach Glassman's experience here, he's the man wih the plan...

Comment #70 - Posted by: Pierre Auge at May 9, 2007 7:34 AM

39 YO Male
225lbs

Back squat - 295
Shoulder press - 155
Deadlift - 350

total: 800

Comment #71 - Posted by: JoninIraq at May 9, 2007 7:40 AM

bodyweight = 176

SQ - 285
PR - 155 (f on 165)
DL - 345 - pr

Total - 785

Comment #72 - Posted by: jpf at May 9, 2007 7:47 AM

Sq: 275 (0)
Pr: 130 (0)
DL: 285 (+10) PR

Total - 690

On squats, am not getting all the way down. When that was criteria, it was closer to 190.

Comment #73 - Posted by: Hale at May 9, 2007 7:48 AM

FISRT CF CHECKPOINT!

Well. I did my first CFT two months ago in second week of CF, then I missed last month. So this is my very first checkpoint:

SP 105 (old:90)
BS 265 (old:265 - but now 3in lower than last time!)
DL 310 (old:265)

CFT=680

Am I going to impress anybody? No. But I just blew away the old me. And I had never hit 300# with the DL before. And: there's only 120# to go before I can join the 800 club! Woohoo!!

P.S. On my first shot at the BS I tried to get a 280 without enough warm up - I lost my balance, dropped wrong, got stuck sitting on my plyo box and had to dump the bar backwards. It landed behind me on the box and bent in half. I bought a new bar at lunch break and finished this afternoon, but I didn't have the guts to try another 280!

Comment #74 - Posted by: Mike Gray - Switzerland at May 9, 2007 7:48 AM

Pierre,

I'm curious about your source that caffeine is "good for you". I am not saying that it is bad, but in the current cultural trends it is often abused and can have detrimental health effects. Caffeine stimulates the sympathetic nervous system, commonly known as the "fight or flight" system. This results in physiological changes in the body that reduce the parasympathetic, or "rest and digest" system. The two systems work in a balance of each other, both need to be healthy and active, but at various times. I warn against many people getting in the habit of having coffee with breakfast, which will abnormally stimulate your sympathetic nervous system and can keep it elevated throughout much of the day, reducing all the digestion of the good food you are attempting to utilize with your diet. I will, very rarely, have a SMALL cup of black coffee before a workout to give a subtle jolt, but again, too much and you can overactivate and actually have detrimental results that are against your training.

The antioxidants from the coffee can also be found in raw onions, garlic, and many other foods.

Again, I am not saying caffeine is bad, but I am curious about your reasoning for thinking so in a world that is already too reliant on artificial stimulants.

Comment #75 - Posted by: Duvall at May 9, 2007 7:51 AM

37/M/190--Syracuse NY
Sq: 365 (could've been lower, but knee bothered me so I opted out)
PR: 160*
DL: 395*
Total: 920(*pr)
After 2 consecutive WOD's where I couldn't even match my previous PR of 385, I was very pleased to have leapfrogged it this time!

Comment #76 - Posted by: Dagunk at May 9, 2007 7:54 AM

M/50/165

I thought this would be easier.

Warmed up with 10 easy minutes on exercise bike + 3 rounds of modified CFWU - stretch, overhead squats X 15, situp X 20, PUs X 5, back ext. X 15, pushups X 15, dips X 10.

Then did a bit of warmup with 45 lb bar, 1 round of 10 reps of each CFT movement. Finally, did CFT.
Squat: 185 (ugly)
Press: 120
Deadlift: 235
Total: 540

I think I warmed my legs up too much (that's my excuse, anyway) and I may have had more drive if I had a spotter. I have something to shoot for the next time, though.

Comment #77 - Posted by: MP at May 9, 2007 7:59 AM

WU
.5 mi. walk on treadmill
WOD
BS 225#
SP 155#
DL 295#

DB BP 115#

Comment #78 - Posted by: TJF at May 9, 2007 8:04 AM

BS - 205
PP - 125
DL - 325
Total = 655

Comment #79 - Posted by: David B. at May 9, 2007 8:04 AM

BS = 255 (+10)
SP = 165 (+20)
DL = 315
---------
CFT = 735 (+30)

2 mile run: 16:10

Comment #80 - Posted by: Colin M/40/205 at May 9, 2007 8:13 AM

BS: 330
SP: 110
DL: 286
Total: 726

Comment #81 - Posted by: Addey at May 9, 2007 8:13 AM


Did some other things here as don't want to hurt myself. Again.

Squats:

135x3
135x3
135x3
135x3
115x3

Press:
135x3
135x3
135x3
115x3

That is all. My squat sucks. Don't know why. I think I have poor muscle balance in my legs and have never learned proper form. Granted, I think that I struggled with 95 last time. But, come on, I can probably max press around 165. I would be worried about getting hurt if I squatted any heavier.

Keeping off deadlifts as my back is not sore, but might be warning me to give it a break. Have to listen.


Comment #82 - Posted by: suavdaddy at May 9, 2007 8:23 AM

Duvall,

here is why coffee is good for me.

Cup 1 wakes me up.
Cups 2-7 keep me from taking hostages.

The world and the work place are better off for it.

Comment #83 - Posted by: jfd4 at May 9, 2007 8:23 AM

Duvall,
I would call it the best natural stimulant their is. How about this - black box, from my experience and the experience of obeserving others I'll say that I've witness increases in performance and lifestyle from the simple addition of coffee (not high dose caffein supplements my bad should have been clearer) in moderation.

If you notice I wrote only one entry for the consumption of coffee and would say no more than 3 per day!

I could reference a few studies for you but I really don't care enough too to be honest. I just know it to be true from experience. Again - everything in moderation. I've got eyes and a log book - one for me, one for my athletes.

I hear I know, I see I remember, I do I understand! You and me are the best lab we'll ever have... Lastly coffee is good! Onions go in salad!

Thats all I've got for you!

Comment #84 - Posted by: Pierre Auge at May 9, 2007 8:24 AM

Well...I was pretty pumped with my improvement until I saw that Beast of a Man post a 920!!!!

26/M/176 lbs

2nd Total since starting

BS: 245 PR (225 in Apr)
SP: 125 PR (115 in Apr)
DL: 285 PR (265 in Apr)

Total: 655 PR (605 in Apr)

I am really glad that we do Crossfit totals as it gives us a chance to really sit down and see progress. I saw guys all over the place working out for about as long as I have getting big arms and chests. Don't get me wrong, I believe in what we are doing but sometimes it can get discouraging when you don't see similar results. I can see empirically that I am in fact getting stronger and continue to improve every day.

Comment #85 - Posted by: Jay at May 9, 2007 8:27 AM

35yo Male, 167lbs

BS: 400
SP: 160
DL: 440

Comment #86 - Posted by: James at May 9, 2007 8:30 AM

Back Squat - 225
Shoulder Press - 135
Dead Lift - 425

Total - 785

When I woke up this morning and read the WOD I thought 800 was a huge number and I'd be nowhere near it. Not bad since I've only been crossfitting for a month. I think I can squat more, but form would get ugly and I might fall over. I did use a Nautilus for dead lifts. Not sure if that means I'm cheating or not, but it keeps my form way more honest than a straight bar. Numbers say I should work on my shoulder press huh?

Comment #87 - Posted by: Raul at May 9, 2007 8:34 AM

no rack so had to combine clean w/ front squat, did shoulder press right after, deadlift changed it up. first time ever 1RM.

150/M/26

2 min jump rope. periodically increased weight on CFWU 3x

clean/squat: 115lbs
press: 115lbs
deadlift: 175lbs

felt like i could do 185 but didn't want to push it.

Comment #88 - Posted by: robf at May 9, 2007 8:44 AM

M/150/26 first time doing 1RM on anything.

clean/front squat: 115lbs
press: 155lbs
deadlift: 175lbs

felt strong on them for the most part, knees have been a little rough as of late didn't want to injure myself.

Comment #89 - Posted by: robf at May 9, 2007 8:47 AM

squats: 115
sp : 65
dl : 135

total : 315
It only took an hour to fail...I must say this Crossfit exercise regime is beaucoup de fun :) By the way, I love my coffee.

Comment #90 - Posted by: amazonbroad at May 9, 2007 8:52 AM

Getting ready to go to gym to do this, but wanted to ask a deadlift question first. In the video it is said to drag the bar up the shin and thigh. How do you people do this without removing the skin on the shin? I have torn my shins up before doing deadlifts and hope to find out how to avoid it.

Comment #91 - Posted by: Corey at May 9, 2007 9:03 AM

19, M, 175lbs

BS: 275
SP: 150
DL: 315

TOTAL: 740

Comment #92 - Posted by: tnester at May 9, 2007 9:03 AM

WOD BS SP DL
Jason 215 125 275
Terry 245 145 305

Good job jason keep it up!

What up DJ

Comment #93 - Posted by: terry at May 9, 2007 9:05 AM

squat 265
press 155
dl 295
total 705
Not a good day for dl;, I guess the 10k whipped me.

Comment #94 - Posted by: Jim D. at May 9, 2007 9:07 AM

first complete CFT

M/26/172lbs

Squat: 275 lbs.
SP: 135 lbs.
DL: 315 lbs.

CFT: 725 lbs.

Comment #95 - Posted by: James at May 9, 2007 9:08 AM

BS 295 (PR)
SP 125 (Terrible)
DL 315 (Decent 12# sub PR)

Total: 735

Bodyweight: 146.9 (3 scale average)
Age: 24
Male

Injured shoulder prevented any decent shoulder presses. I rarely do heavy deadlifts and back squat almost as infrequently.

I haven't managed that weight in the deadlift since about Christmas so not too bad I guess. I'm at the point where form begins to breakdown, not severely but enough that unless this were a meet in public view I wont push myself any further.

All in all pretty shitty showing in my opinion. Give me another year+ and I'll start to be good at it.

It went like so:

BS 275 - 290 - 295
SP 135X - 115 - 125
DL 295 - 310 - 315

Comment #96 - Posted by: Pierre Auge at May 9, 2007 9:13 AM

Thank you Valerie S. for the encouragement yesterday. I needed that :)
Erin

Comment #97 - Posted by: in8girl at May 9, 2007 9:20 AM

Vin 22/165
Squat:335
Press: 155
DL: 374
Total: 864

J. 27/165
Squat: 275
Press: 150
DL: 330
Total: 755

Comment #98 - Posted by: Trapper at May 9, 2007 9:30 AM

First Time CFT

31YO/M/208#

Squat: 265
Press: 145
DL : 255
CFT : 665

I probably could have gone another 40# heavier on the DL, but I was running late for work.

Comment #99 - Posted by: Union Jack at May 9, 2007 9:32 AM

27yom/6'4"/217#

Squat:285#
Press:135#
DeadL:345#
Total:765# +30# over last time a month ago. Given that I hadn't practiced these lifts per se over the past month, merely trained them incidentally during WoDs, I'm not too dissapointed. My backsquat form really needs work.

Comment #100 - Posted by: conorb at May 9, 2007 9:42 AM

First CFT
28 yom, 190 lbs
DL-295, failed 305
Squat-225
Press-125, failed 135

Total-645 lbs

Low number, but I kept good form throughout

Comment #101 - Posted by: Jeff Weltmer at May 9, 2007 9:44 AM

Coffee is good for you and Guinness is even better. Just my $.02 and attempt to help me get through aboring day.

Comment #102 - Posted by: DJ at May 9, 2007 9:45 AM

Tear in right palm still healing from Nationals - tried to do swings but discovered it just wasn't going to work. Chose to do jerks with the 52# bell instead:

7,8,9,10,2,4,6,8,10. No rest between hands on the first 7-10 sets. Started with my weaker left hand, that decided how many reps I would work into. Caught myself letting the bell rotate a little at the top which had the bell grinding into my forearm bone - very painful, especially on the left where it had been fractured in the past. Worked the 2-10 sets deliberately, resting between hands. No more rotating at the top, felt much better. Workout done outside in the St Louis heat and sunshine (the garage is a sauna!).

Will try to do as much of the Crossfit Total as possible (hand tear will determine if I deadlift) after I drive back from St Louis.

Comment #103 - Posted by: Kelly Moore at May 9, 2007 9:50 AM

first attempt

weight: 155

squat: 330lbs failed at 352
press: 170lbs failed at 176
deadlift: 330lbs failed at 352

total: 830

is this any good? how can we measure it?

Comment #104 - Posted by: izzet girgin at May 9, 2007 9:53 AM

36yom 210bw

Squat: 280#
Press: 135#
DeadL: 305#

CFT: 730#

130# more than last month(first time)!

Comment #105 - Posted by: Chris C at May 9, 2007 9:53 AM

Squat:225# (I do not have a power rack so that was all I could do comfortably without risking death)
Press:170#
Deadlift:315#

total:710

Comment #106 - Posted by: John at May 9, 2007 9:57 AM

36m 6'1" 195lbs

Back squat 275
Shoulder press 145
Deadlift 295

Comment #107 - Posted by: cc239 at May 9, 2007 10:00 AM

5'4 120lbs

Back squat 225
Shoulder press 95
Dead lift 225

Comment #108 - Posted by: Gina Marie at May 9, 2007 10:03 AM

Kelly could you not to beat my CFT for once!!!

Comment #109 - Posted by: Pierre Auge at May 9, 2007 10:06 AM

5K fun run 21:52

CFT

Squat: 275 (+20)
press: 135 (+0, got greedy)
DL: 235 (+0, tank was empty)

Total: 735 (+20)

Comment #110 - Posted by: Ken Smith, Camp Buehring, Kuwait at May 9, 2007 10:07 AM

Active rest on ARC trainer: 20 min. No additional time available, as predicted. Will get after the CFT on Friday.

Saw my partner going at the 20 minute Thruster/Jumping PU WOD. Way to go, Stretch!

Duvall: With all due respect, Coach offered a personal comment on your performance, you responded quickly, and Pierre graciously offered detailed advice. You may yet receive additional advice, perhaps even from Coach. You chose to respond to a very small part of Pierre's advice, probably the least significant part in light of Coach's thoughts. Consider re-visiting Pierre's post as it relates to your diet and your performance on the CFT and other strength measures. I think that you will find that many, many people at CF follow those general guidelines, even those of us who have much lower CFT's than you (like my 665)!

If you are interested in trying a change in your diet as Coach is implying might be helpful think about launching a thread on the Nutrition Board. You probably have some HUGE strength gains on your horizon!

BTW, Guinness is Brain Food...

Comment #111 - Posted by: bingo at May 9, 2007 10:08 AM

39yom/155#

bs: 275# missed 315# 2x's
sp: 115# missed 135#&125#
dl: 325# missed 335#
total 715
i really need to work on my shoulders.

Comment #112 - Posted by: duane at May 9, 2007 10:10 AM

40/194

Squat: 275
Press: 120
Dead: 375

Total: 770

Comment #113 - Posted by: Scott Daly at May 9, 2007 10:12 AM

Age: 37
B.W: 157
WOD: as rx'd
Squat: 335
Press: 160
Dead: 355

Total: 850

Comment #114 - Posted by: Seth at May 9, 2007 10:20 AM

#99 izzet girgin:

155 lbs. BW, 1st CFT = 830

Very nice start!

Comment #115 - Posted by: bingo at May 9, 2007 10:21 AM

M/31/6'0/193 lbs

CFWUx3

squat: 305 lbs
shoulder press: 195 lbs
deadlift: 340 lbs

Total: 840 lbs

Awsome work out, felt great!!! finnished with 5 rounds of cindy...

Comment #116 - Posted by: pete_vancouver at May 9, 2007 10:21 AM

thanks bingo. i don't know if the total means anything or how we measure it. if we break 900 or get near a 1000 is that really good etc? where can i find out more as to understanding the numbers? or is the crossfit total only a measure to get ultimately get better at the crossfit tests? sorry about all the qs but i just found this site. its awesome. hasnt really filtered to england yet but im doing my best to tell everyone about it!

Comment #117 - Posted by: izzet at May 9, 2007 10:33 AM

First ever CFT -- second week of CF -- feel better already! This one was weak, but can only go up from here!
M/32/220

Squat 225
Press 125
DL 275

CFT 625

Comment #118 - Posted by: Toby at May 9, 2007 10:35 AM

200lb/66"/38yom

2nd CFT- goal was 900

4-12-07 5-8-07
BS- 300 BS- 315
SP- 165 SP- 175
DL- 385 DL- 415

Total= 850 Total= 905

I find it hard to believe that I was able to complete a 10+k yesterday and then lift the most weight I have ever tried....I am truly amazed at this program. In just over 5 weeks of Crossfit, I have put up numbers that are hard to believe, all while being at my lowest weight in about 5 years. Thanks to all who make this site possible.

Comment #119 - Posted by: jonf at May 9, 2007 10:37 AM

41/185

Squat 425
Press 205
DL 405

Total 1035lb (Tied PR)

Comment #120 - Posted by: SDG at May 9, 2007 10:38 AM

izzet,

Check Rippetoe's barbell strength standards:

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

There's a link to it in the FAQ.

Comment #121 - Posted by: CraigL at May 9, 2007 11:03 AM

New PB's all around!!
Squat-292.5 (up 1.5)
SP-150.5 (up 4)
DL-363 (up 10)
Total-806!! Previous-790.5

Did it a little earlier today, started snacking after SP and pumped the coffee at the halfway point. I also did this in Birkenstocks to see if there was a noticible difference and, other than the numbers, the lifts didn't feel that much better. I tweaked my right hip again, hopefully that sorts itself out tonight... Bring on Fran.

Comment #122 - Posted by: gaucoin at May 9, 2007 11:05 AM

M/29/6'6"/280

Squat:275
Shoulder Press: 135 (PR)
Deadlift: 335 (PR)
Total: 745 (PR)


Comment #123 - Posted by: ScottA at May 9, 2007 11:05 AM

Squat- 295 PR
SP- 125 PR
Dead - 340 PR
Total: 760

BDO:
Squat - 185
SP- 80
Dead - 225
Total: 490

Comment #124 - Posted by: rpo at May 9, 2007 11:07 AM

M/48/5'10"/172

Back squat, 1 rep, 255 X 1 (+20)
Shoulder Press, 1 rep 135 X 1 (PR) (+5)
Deadlift, 1 rep, 355 X 1 (+20)

CrossFit Total - 745 (PR)


Compare to 070412
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)

Comment #125 - Posted by: Louis Herrera Jr at May 9, 2007 11:10 AM

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CFWUx3
CF Total (1 rep max)
Back Squat- 295
Shoulder Press- 135
Deadlift- 315
Total 745

Comment #126 - Posted by: Scotty McC at May 9, 2007 11:18 AM

CFWUx3
CF Total (1 rep max)
Back Squat- 295
Shoulder Press- 135
Deadlift- 315
Total 745

Comment #127 - Posted by: Scotty McC at May 9, 2007 11:18 AM

First time going heavy in these exercises. Decided to find 5RM first and then try moving up.

BS - 5x225, 1x265
SP - 6x135, 155(F)
DL - 5x275, 1x295

5xCFT = 635, CFT = 695

Comment #128 - Posted by: CraigL at May 9, 2007 11:19 AM

Just had some aggressive treatment done on a knee injury at physio. No lower body work today and recommended some time off apart from some easy bike work and upper body stuff. Should be good for the bodyweight stuff though.
cartilage/meniscus damage but no ligament damage which is good. I think the 10k yesterday made it worse.

Comment #129 - Posted by: Trevor S at May 9, 2007 11:24 AM

female, 28, 163, beginner

I've been crossfitting a little bit for a month now, even if I didn't stick to it everyday.

here's my result for today:

deadlift 75kg = 165.34 lbs (was 60kg on april 12th)
squat 55kg = 121.25 lbs (was 50kg)
shoulder press 27.5 kg = 60.63 lbs (was 25kg )


Comment #130 - Posted by: Irene at May 9, 2007 11:26 AM

izzet:

See CraigL at 114. The CFT is a very specific test with very specific rules in order to be reproducible and repeatable. Coach and Rip feel that strength training is important, that stronger athletes perform CF better in general. There has been a gradual increase in strength emphasis over the last year observed by CF'ers more experienced than I. Increased strength should result in decreased times on the benchmark WOD's.

At your weight anything over 800 is quite good; Rip would say that you should not limit your upside with any arbitrary number. CF'ers with a CFT of 875 can be expected to do most if not all of the WOD's "as Rx'd".

Gaucoin #115: "Money, is it the shoes? It's gotta be the shoes!" -Mars Blackman

Comment #131 - Posted by: bingo at May 9, 2007 11:29 AM

39yof, 143lbs

Back Squat: 40kg, 50kg (110lbs), 60kg (fail, not low enough)
Shoulder Press: 30kg, 35kg, 37.5kg (82.5lbs)
Deadlift: 80kg, 90kg, 100kg (220lbs)

Total: 187.5kg/412.5lbs
(Last total 167.5kg/368.5lbs)

No change on the squat (actually, my 50kg squat was much better than last time, but my knees are bad, especially after that 10k yesterday, so squatting is an issue for me and I lack the confidence to go deep with 60kg).

Shoulder press - 5kg improvement!
Deadlift - 20kg improvement!

Comment #132 - Posted by: Cal Jones at May 9, 2007 11:30 AM

28/M/185
CFWUx3

BS: 295
Press: 155
DL: 295
Total: 745 (up from 705)

Comment #133 - Posted by: edevine at May 9, 2007 11:30 AM

M/31/194

CFT (pr=901, last=881)
Sq: 326 (pr)
Press: 150
DL: 436
TOTAL: 901 (tie pr)

Finally put some more weight on my squat! Press is lagging again, put up 165 in March.

Comment #134 - Posted by: davej at May 9, 2007 11:36 AM

------------35/M/205------------33/F/140
Squat---------265-----------------110
press---------155(New PR)---------50
d/l------------400(New PR)--------145(New PR)
total----------820------------------305

Comment #163 - Posted by: ChrisB at April 12, 2007

Comment #135 - Posted by: ChrisB at May 9, 2007 11:37 AM

Thanks for all the kind words. DVDs are in the plan, have been for some time, maybe early next year. We're working on the next book right now, and when it's finished and out in late June we'll start on the video project.

DJ is the greatest underwater construction diver I know, much better than the silly fools that just blow stuff up, which practically anybody can do. I'm buying this time.

Rip

Comment #136 - Posted by: Rippetoe at May 9, 2007 11:43 AM

Snatch 5 sets 155 x2 about 90% max and felt easy.

Comment #137 - Posted by: dan colson at May 9, 2007 11:45 AM

m/31/220

This is my first CFT:

Squat 300
Press 175
DL 365

Total - 840

I know I left some on the table on squats (no good way to bail) and deadlift (shoulder bothering me, didn't want to "get greedy"). Overall, I guess it is decent for first CFT.

Comment #138 - Posted by: Corey at May 9, 2007 11:52 AM

39 YO Male
225lbs

Back squat - 295
Shoulder press - 155
Deadlift - 350

total: 800

Comment #139 - Posted by: JoninIraq at May 9, 2007 11:52 AM

45 / 179

605 total - back felt wrong, did not try for deadlift max at all

Comment #140 - Posted by: tom perry at May 9, 2007 11:54 AM

DL = 330
SQUAT= 215
PRESS= 140 *pr

Comment #141 - Posted by: JDale at May 9, 2007 11:55 AM

In re my CFT (#74), I just checked the FAQ page and see I didn't even reached the novice level for my weight! Oh, my aching back. If only I had squeezed out 20 more total pounds, I could at least claim to be a novice. Well, I expect that regular CF WODs will help me to better next time.

Comment #142 - Posted by: MP at May 9, 2007 11:55 AM

What does 1 rep of each achieve? This is all new to me. Does anyone still body build in addition to wod's


Comment #143 - Posted by: john at May 9, 2007 11:56 AM

139 squat (PB)
77.5 press (PB)
241 DL

457.5 total

Comment #144 - Posted by: OPT Mommy at May 9, 2007 11:57 AM

SASASASASSAAASASASAASAASASASASASASAS
CFWU 3x15/3x10pups

Better form
Back squat, 1 rep (155#)
Shoulder Press, 1 rep (105#)
Deadlift, 1 rep (205#)
Total: 465 (lower but form solid)
Extra shoulders 3x10 (105,110, 115)

Comment #145 - Posted by: budd at May 9, 2007 12:02 PM

23/m/175#

Crossfit Total
Shoulder Press: 165# (same as 2/17/07)
Back Squat: 265# (up 20#)
Deadlift: 345# (up 10#)
Total: 775#

Comment #146 - Posted by: Daniel Schmieding at May 9, 2007 12:05 PM

343 squat, 155.5 press, 449 DL - 947.5 total

bwt-165

Comment #147 - Posted by: OPT at May 9, 2007 12:05 PM

squat:

5 x 60kg
3 x 80kg
1 x 100kg
1 x 105kg


press :

5 x 30kg
2 x 50kg
1 x 50kg

dead lift :

5 x 60kg
3 x 100kg
1 x 140kg
1 x 150kg [scrappy finish, but lumbar curve was good]

total : 693lbs


Comment #148 - Posted by: dr. punch at May 9, 2007 12:17 PM

M 33/170

cfwu x3

knee a bit gimpy and sore from run late last night so i didn't push too hard, injury prevention is my mine focus

S = 225 (will go much heavier next time)
SP = 145 (good effort)
DL = 275 (failed at 325 twice, 275 was easy)

total = 645

first time doing total.

Comment #149 - Posted by: J.Brown at May 9, 2007 12:17 PM

29/m/200

Crossfit total ( 1 st time )
Shoulder press: 130#
Back Squat: 255#
Deadlift: 295#

680 Total

Comment #150 - Posted by: ben at May 9, 2007 12:21 PM

41yom / 148 (light today 10k must have affected this)

CFWU x3 x12 (-dips)

WOD - CFT
Squat - 245 (+10) PR
Press - 140 (+15) PR
Dead Lift - 345 (+10) PR

04/12/07 - 695
today - 730 - could not believe this considering what the 10k did to my quads and calves

Comment #151 - Posted by: mhlane at May 9, 2007 12:23 PM

Wow, PR's on everything.
25 y/o dude, 175lbs

Back Squat: 335
Shoulder Press: 145
Dead Lift: 385
Total: 865

Just wanted to mention that I love this site and the workouts. Great way to pass the time on deployment!

Comment #152 - Posted by: Kevin at May 9, 2007 12:24 PM

CFWU 3X12

First time Crossfit total:
BS: 210
SP: 125
DL: 250
Total: 585

I look forward to the next shot at this. I changed today to no belt for DL and BS, plus now doing a full range of motion BS.

Comment #153 - Posted by: Joel at May 9, 2007 12:26 PM

bwt:146 cfwux3

BackSquat: 255 (down 10)
StandingPress: 115 (same)
Deadlift: 305 (same)
Total: 675

Quads still sore/stiff.

Comment #154 - Posted by: Y. Zhou at May 9, 2007 12:36 PM

30/M/200

Bike to gym

CFWU x 1

Squat 385 (+20)
Press 175 (-10)
Deadlift 435 (+10)

Total: 995

Arrgh. So close, yet so far away from 1,000. Very wide stance on the squats and probably should have gone deeper. Missed 185# on the shoulder press, settled for 175. Tried 180 just for fun and couldn't make it budge - go figure.

Still feeling whooped from yesterday's run.

# 80, I agree wholeheartedly

I am a caffeine-based life form and can't imagine living w/o my daily dose of onyx liquor. I have heard that the tannins in coffee can inhibit the body's absorption of certain nutrients. Apparently, it's best to drink coffee about an hour before or after your meals.

Comment #155 - Posted by: Les at May 9, 2007 12:38 PM

M 50 69 181 CFT 720
Squat: 275 (-10)
Press: 130 (+5)
DL: 315 same
Pre: JR, speed bag, lunges, situps
Post: DL 5x3 225#, press 5x3 110#, Squat 5x3 185#
Crappy eating habits

Comment #156 - Posted by: monroe at May 9, 2007 12:47 PM

M 36yr 6'3" 195

cfwu x2

CFT
back squat 250 (+5)
shoulder press 150 (+5)
deadlift 350 (+20)

total 750

Comment #157 - Posted by: LMD_matt at May 9, 2007 12:48 PM

bwt 240 age 31
cfwu 15,12,10 reps of squats,pushups,dips,situps,back ext 5reps x3sets dhpu's

cft
385 squat
175 press
480 deadlift
total: 1040 (pr by 5 overall and by 20 from last time.)
sidenote wrist tender from a soccer injury limited press slightly otherwise felt great.

Comment #158 - Posted by: brian t at May 9, 2007 12:49 PM

M/33/5'9"/180#

Total=870
Squat-335 +15
Press-165=
Dead-370 +15
My first time ever DL'ing more than 2x BW!

Comment #159 - Posted by: Denver Sheepdog at May 9, 2007 12:51 PM

38M/179

CFWU

BS - 135kg = 297lbs
SP - 60kg = 132lbs
DL - 175kg = 385lbs
CFT - 370kg = 814lbs (same as last time)

Added 5kg to my DL for a new PR. But lost 5kg on the SP thereby negating any gain. Feel like I need more more on the shoulders to start moving forward.

Sam

Comment #160 - Posted by: Sam_M at May 9, 2007 12:58 PM

#150 Denver Sheepdog- Congrats on the 2x bw DL! Very exciting.

Great improvements by many today! Nice work everyone!

Comment #161 - Posted by: nadia shatila at May 9, 2007 1:00 PM

m/44/140

First CF Total.
CFWU 3x10
BS: 305
DL: 245 (tried 275 but couldn't lock it out)
SP: 125
Total: 675

Felt good today, but knees were a little stiff from the run. Think I need to work on bringing up my DL and SP. Opened a little low on the BS.

Concur with all caffeine posts. As a Navy LDO, Caffeine has been my friend for a very long time.

Woof.

Comment #162 - Posted by: rallmon at May 9, 2007 1:01 PM

Male
Age: 30
Bwt: 133

CFWU x 3 (minus pull-ups and dips)
BS: 235 (PR)
SP: 125
DL: 285 (PR)
Total: 645 (PR)

Finished with:
20 muscle-ups
50 ring dips
20 kipping pull-ups

Wiped out...

Comment #163 - Posted by: JustinM at May 9, 2007 1:18 PM

1st CFT, 38YOM/155
Squat - 205
Press - 105
DL - 275
Tot - 485

I'm just glad to be a "Novice". My copy of Starting Strength arrived yesterday. Yeah!

When I go to sleep at night I look forward to waking up so I can have coffee. It has to be good for me.

Comment #164 - Posted by: JPW at May 9, 2007 1:25 PM

Male, 36, 163lbs
First Crossfit Total (crossfiting for 3 months)

CFWUx3

Squat 250
Press 120
Dlift 275

Total: 645

Comment #165 - Posted by: schnell at May 9, 2007 1:25 PM

m/38/205

bs 340, +25
p 165, +10
dl 355, =
-------
860. 825 last time, and 765 before that.
i thought today the deads would go up, and not squats, but opposite happened.

Comment #166 - Posted by: monsoon at May 9, 2007 1:30 PM

m/25/165

back squat: 275 lbs
sh press: 130 lbs
deadlift: 295 lbs
Total: 700 lbs

This was my first crossfit total. I thought I'd do better, but maybe next time.

Comment #167 - Posted by: Ben at May 9, 2007 1:36 PM

M/38/169/5'11"/12.9 BF

CFT
Sq 275 (PR)
OP 125 (PR)
DL 345

Ttl 745 (PR)

DL seems to have stalled in the total. Though it is higher than last total I have hit a higher PR for my DL than this outside of the CFT...might be burning out on the warm-up sets. My body seems to prefer singles because I have lifted more than this "cold"...hmmmn.
Still, more is better and I owe the squat PR to Starting Strength (Thanks, Coach Rip) and I believe the OP increase is due to the WODs, so I'm pretty happpy that I GOT SOME!!!

P.S.
I have to admit that I didn't do 10K yesterday, ahahahahaha!

Comment #168 - Posted by: Court at May 9, 2007 1:45 PM

745
squat 315
deadlift 275.. could not get more, concerned, does not seem to be improving.
shoulder press 155

male 200 lbs 31 y/old

Comment #169 - Posted by: docg at May 9, 2007 1:50 PM

Got 305 up today in the back squat. New PR!! Ran out of time for the rest. Will try again.

Comment #170 - Posted by: Bob Cornute at May 9, 2007 1:52 PM

Age - 37
BW-180

BS-275 (afraid to attempt more in my yuppie gym)
SP-135 (145 fail)
DL-315

Total: 725

Comment #171 - Posted by: mg at May 9, 2007 1:54 PM

cfwux3
bs-252
sp-134
dl-372
toatl-758

Comment #172 - Posted by: Rob Corson at May 9, 2007 2:00 PM


All my cycling and that 10k have shelled me out

315 DL
275 BS
170 SP

Total=760

the only thing that saved it was the 15# increase on SP

Comment #173 - Posted by: Kfeldt at May 9, 2007 2:15 PM

Squat: 245, 275fail, 265. (last month:155)
Press: 115, 125fail, 120fail (last month:115)
DL: 255, 275, 295 (last month: 280)

Total: 675 (last month: 650)
BW: Estimate 195
CFT/BWT: 3.46 (last month: 3.26) +6%

Comment #174 - Posted by: Monctonian at May 9, 2007 2:20 PM

First CFT (Crossfitting for two weeks)
BS: 235
SP: 115
DL: 255
Total: 605

Comment #175 - Posted by: jjlint at May 9, 2007 2:21 PM

36/m/180

Only been doing CrossFit since the end of March.

Did the CFT in the middle of Apr.

Squat - 225 (Smith Machine)
Press - 125
Deadlift - 275

Total - 625

And today... with just under of month of training added on.

Squat - 235
Press - 130
Deadlift - 290

Total - 655

Everything done on free weights. CFT up by 30.

Guess I should be proud of those numbers (all PR's for me) seeing as how I just did the 10k run yesterday, but some how... I was hoping for more.

Comment #176 - Posted by: Brian at May 9, 2007 2:35 PM

LAST: 725

TODAY:

BS: 275 PR
SP: 165 PR
DL: 365 PR

TOTAL: 805 PR!!!! +80, now to work on 900. I thought the 10k yesterday would hurt me, but it only made me more resiliant today. Plenty of ice on my legs followed by a hot bath and Tiger Balm did the trick!

5th week of CrossFit and I'm seeing major gains in every aspect of fitness.

Comment #177 - Posted by: gdmv at May 9, 2007 2:39 PM

28M / 165 Lbs - 5'6"

First CFT (Crossfitting for about 4 weeks)
BS: 245
SP: 115
DL: 295
Total: 655

Added after CFT - 3 sets of 10 pull ups (strict, not kipping), 3 sets of 20 dips, and 2 sets of 35 sit ups from a decline bench.

Comment #178 - Posted by: Travis from Reno at May 9, 2007 2:39 PM

23, M, 190
CFWU x 3
First CFT (been at it for 3 weeks)
bs: 305
sp: 165
dl: 350
total: 820

Comment #179 - Posted by: nolan at May 9, 2007 2:42 PM


CFWU x 3 (using less assistance on gravitron for pull ups as I learned was possible yesterday)

BS -155 (PR)
SP- 75 (same since Jan I believe but I still make lots of crazy faces when I do this)
DL- 190 (PR)
CFT= 420 (+15 from last month)

Off to soccer tonight :)

Erin

Comment #180 - Posted by: in8girl at May 9, 2007 2:44 PM

27yom/160/baghdad

sq=275
pr=105
dl=305
ttl=685

Comment #181 - Posted by: kevin at May 9, 2007 2:45 PM

202# M

405 Squat
205 Shoulder Press
465 Deadlift
Total= 1075

Comment #182 - Posted by: JDisch at May 9, 2007 2:45 PM

CFT

BS= 215lb
SP= 125lb
DL= 295lb

CFT= 635 new PR

Comment #183 - Posted by: franklie at May 9, 2007 2:45 PM

25/M/185 - North Shore Crossfit

BS-255lb (PR, broke the bar dropping 275, oops)
SP-125lb
DL-305lb

CFT=685 (PR up from 665)

Comment #184 - Posted by: Dan V. at May 9, 2007 2:52 PM

26m/220

squat-355 (+10)
press-180 (+5)
dl-415 (+10)

total - 950

Comment #185 - Posted by: Spo Nog at May 9, 2007 3:05 PM

34/M/181

CFWU X 2
Burgener Warm Up

CFT
BS 240LBS
SP 135LBS
DL 330LBS

Total 705 (3.9 x BW)

Comment #186 - Posted by: superg at May 9, 2007 3:13 PM

BW 167:
Back Squat(+50): 225 lbs (205 - 225 - 235 X)
Shoulder Press(+20):130 lbs (115 - 135 X - 130)
Dead Lift(+15): 295 lbs (275 - 295 - 305 X)
total(+95): 650

04/12/07
Back Squat: 175 lbs
Shoulder Press: 110 lbs
Dead Lift: 280 lbs
total: 565

Comment #187 - Posted by: Neeraj at May 9, 2007 3:14 PM

squat - 85
press - 50
deadlift - 165

can you tell which lift I've actually worked on?

total - 200

Comment #188 - Posted by: Kristin Hoppe at May 9, 2007 3:25 PM

no lower body work due to knee injury.
shoulder press PR of 131#
failed twice at 135
post - attempted muscle ups.
last week I got my first one and then three more the same day. Today NOTHING.
is this common? I trust it will return.

Comment #189 - Posted by: Trevor S at May 9, 2007 3:31 PM

Sqt: 205 (225f)
Press: 115 (125f)
DL: 305 (325f)

Total: 625

No change from last 2 months

Comment #190 - Posted by: Dave W. at May 9, 2007 3:32 PM

22 yrs/ 180 lbs

squat- 300 lbs
press- 130 lbs
deadlift- 295 lbs

total: 725 lbs

Improved on all lifts, total is 50 lbs better than last Total, and 40 pounds better than my previous PR. I need to set a new short term goal!

I did not do the 10k yesterday, so I was well rested.

Comment #191 - Posted by: Travis G at May 9, 2007 3:36 PM

bs: 205
press: 165
dl: 305
total: 675

Comment #192 - Posted by: Redding Mark S. at May 9, 2007 3:39 PM

Went in a funny order due to equip availability.

BW=150; SQ=265; BS=235; SP=145(PR)


CFT=645

Wonder where I can score some steroids?

-D.

Comment #193 - Posted by: Dan Silver at May 9, 2007 3:44 PM

Hey Dan - good to have you back.

BS - completely lousy - 215
OHP - 120 - this was a CFT PR - failed on 125
DL - completely lousy - 265

Total was 605 vs. last time 645.

BW-155#

Tariq

Comment #194 - Posted by: TK at May 9, 2007 3:55 PM

27/m/215
1st time doing crossfit total
BS-300
SP-160
DL-365
CFT=825

Comment #195 - Posted by: Hobby at May 9, 2007 3:55 PM

BW: 175

DL: 485
press: 165
squat (injured): 225

total: 875

plan to break 1000 on the next attempt after the groin heals and I can stabilize a squat :)

Comment #196 - Posted by: Taha at May 9, 2007 4:00 PM

23yo male
5'11"
188lbs.

CFT

Squat - 300 lbs.

Shoulder Press - 155 lbs.

Deadlift - 350 lbs.

Total - 805 lbs.

Happy to finally be in the 800 club.


Comment #197 - Posted by: JohnS. at May 9, 2007 4:03 PM

M-18-185

335 squat
185 press
355 dealift

875 total

Comment #198 - Posted by: tmatheson at May 9, 2007 4:06 PM

42/m/168

DL 340
SQ 330
PR 165

Total 835, better

Comment #199 - Posted by: moglee at May 9, 2007 4:10 PM

Small increases since last time I did this (in Feb). I'll be curious to see what I can do next time this comes around as I seem to have hit a higher level of intensity with my workouts (due to watching so many extraordinary performances on the recent videos).

BS: 55kg (121 lbs) +5kg from last time
SP: 33kg (72.6 lbs) +3kg
DL: 80 kg (176 lbs) same as last time (at the limit on my bar - need one with longer collars or need bigger plates. Almost got 85kg before the little plates fell off, attempting without the litle clips to hild them on)

Cynthia
(44/F/155)

Comment #200 - Posted by: cynthiaj at May 9, 2007 4:11 PM

WOD: Crossfit total

CFWU: 2 sets.

Shoulder Press: 105# (second attempt, 3rd was 115# but couldn't make it!)
Back Squat: 254#
Deadlift: 287# (Whoo!! 20# more than last!)
Total: 646

Comment #201 - Posted by: Sam the Man at May 9, 2007 4:14 PM

24/m/150

Squat 235
Press 135
DL 250

Total = 620

I enjoyed this! I hope to improve markedly next time around.

Comment #202 - Posted by: Jerry at May 9, 2007 4:14 PM

Neil(49)165 & Ellie(52)112

Monday Cardio circuits 60 mins

X/trainer; Stepper; Monark cycle 10 mins of each X 2 laps. No rest.

Today

Neil

CFT 957# = PR

SQ 374# = PR
SH 165# = PR
DL 418# = PR Just failed 440#

Ellie poorly, missed training, will catch up when feeling better.

Comment #203 - Posted by: neilfit at May 9, 2007 4:17 PM

33/m/170

Back Squat 315
Shoulder Press 150
Deadlift 345

CFT 810
Up from last CFT of 785

Comment #204 - Posted by: WesR at May 9, 2007 4:18 PM

first total

sq 275. could have done more, but went conservative since i haven't done back squats in a long time.

press 150
DL 300 - didn't have any more weight for a higher attempt. Will make another purchase before we do this again.

total 725.

Comment #205 - Posted by: mark L at May 9, 2007 4:20 PM

24/M/245

I have been doing Crossfit for almost 2 weeks now and this was my first CFT. I went into it after reading some of the comments and thinking the "800 club" would be a good goal to shoot for:

Before: CFWUx1(12 Rep -Dips)

Back Squat: 295
Standing Press: 170
Deadlift: 385
--------------------
Crossfit Total: 850

Looks like the new goal is the "900 club"!

After: 500m warmup then row 2000m: 7:55 on resistance 10.

Comment #206 - Posted by: JFryer at May 9, 2007 4:20 PM

43/m/145

Squat 225
Press 135
Deadlift 250

CFT 810

Been doing CrossFit for a month and I'm glad to have found you guys!

Comment #207 - Posted by: Bill Jennings at May 9, 2007 4:31 PM

BS 286#
PRESS 137#
DL 363#

CFT 786

M/35/180

Comment #208 - Posted by: AP at May 9, 2007 4:38 PM

28/F/105#

BS: 165 (+10) (have BS 185 before but not past parallel, 165 was all the way down)
SP: 85 (0)
DL: 230 (+20)

Total: 480 (PR)

My goal is to hit the 'elite' (CFT total 507) ranking for my weight by the end of 2007. I've somehow gotta add 27# to my CFT in 6 months! yikes.

I went back to see what I scored on my first CFT and here are the results.

12/12/06

squat: 125#
press: 70#
deadlift: 125#

total: 320

Comment #209 - Posted by: nadia shatila at May 9, 2007 4:38 PM

204 you may wanna re-do the math.

Comment #210 - Posted by: gaucoin at May 9, 2007 4:45 PM

35/195 (down 10 from 3 weeks in the Zone)
cfwu
bs=255#
sp=170#(pr)
dl=275#

Comment #211 - Posted by: Trooper at May 9, 2007 4:45 PM

F/45/115
Sq: 225
Press: 105
D/L: 270
Tot: 600

Comment #212 - Posted by: Lynne Pitts at May 9, 2007 4:52 PM

#85--jay

i have worked out in the gym for 24 years. i just started crossfit in feb of 07. maybe it is just something new, and i get to the gym more, and work harder than in the old routine, but i am dead sold on this stuff. my line of work is very strenuous, and though i had big biceps, legs and chest-my midsection was, well, weak as hell. having been in the gym over two decades, i've seen fad workouts come and go, and never even considered trying them. something made me try crossfit and i'll never go back to 'body sculpting/building' workouts.

i don't know how old you are, but i'm in my early 40's now. i've heard a lot of people my age or older complain about back pain, hernias, bad knees, heart disease, etc. i've never heard one claim they're disabled because of a skinny chest or small biceps.

i know what is important at my age, and crossfit fits it perfectly. a little over three months of this stuff, and i know my core is stronger than it has ever been. i see the chiropractor less, fatigue less at work, have better posture, etc.

i had big arms and a big chest when i started this stuff, and initially worried that i would lose much of it-not nearly as much as the other gym rats thought i would lose it. they and i were shocked to find that with only one bench press day in the month of february-my bench press actually went up 15 lbs! i never considered curling 70# dumbells before, but one day i did some supplemental arm work(old habits are hard to break) and started with my usual 45# dumbells, then to 55, then 60, 65, 70#! i was shocked, although knew pullups to work biceps and that first month was pullup laden.

so, my longwinded point is, don't be discouraged, they would likely get big on crossfit, you may not be built to be big-my roommate in college worked out exactly as i did, he watched me gain 30# in 4 months, while he gained 1 lb-he got strong, and i could never beat him in basketball or a 5k.
i have no doubt you will be far more fit than any 'body builder' in the gym. ask yourself, what is important to you-fit and strong, or looking fit and strong? there is a huge difference.

Comment #213 - Posted by: mtvet at May 9, 2007 4:53 PM

34/M/195
BS=355
Press=185
Dl=455 w/ straps

Comment #214 - Posted by: cfdfire at May 9, 2007 4:56 PM

Noob with the CFT
male 165 lbs

275 LB squat
135 LB Press
295 LB Deadlift

Total 705 LB

Next goal is 775 LB

Thanks Crossfit, I've been a personal trainer for awhile now and I've been lacking motivation in my own workouts, thats until I heard of crossfit. I'm enjoying my workouts again.

Comment #215 - Posted by: Brian at May 9, 2007 5:02 PM

41/M/172

BS: 315
OHP: 155
DL: 405

total: 875

Comment #216 - Posted by: JWalsh at May 9, 2007 5:03 PM

Gaucoin, Whoops! didn't even catch it, even after I hit poost... sorry.

M/43/145

Squat 225
Press 135
DeadLift 250

corrected CFT 610

Comment #217 - Posted by: Bill Jennings at May 9, 2007 5:04 PM

32y/o 190lb Male
Squat - 255
Overhead Press - 145
Dead lift - 300
Total - 700
Our first "CrossFit Total". An extremely fun workout. Look forward to breaking PR's next time around.

Comment #218 - Posted by: JasonW at May 9, 2007 5:06 PM

backsquat - 245
shoulder press - 115
deadlift - 225

total = 585

Comment #219 - Posted by: erik at May 9, 2007 5:06 PM

32 / m / 202lbs and loosing
squat 315
press 165
DL 335

Comment #220 - Posted by: Dmorgan at May 9, 2007 5:09 PM

32 / m / 202lbs and loosing
squat 315
press 165
DL 335

Comment #221 - Posted by: Dmorgan at May 9, 2007 5:09 PM

M/18/153

BS: 255
SP: 135 (PR)
DL: 290

CFT: 680

Comment #222 - Posted by: Steve N. at May 9, 2007 5:10 PM

Age 34
BW 145#

Squat 220#
Press 150#
DL 300#

Total 670

Comment #223 - Posted by: Shawn B. at May 9, 2007 5:11 PM

BW 58kg

BW 65kg (i think i went parallel at least... no spotter)
SP 37.5kg
DL 80kg
CFT 182.5kg / 401.5lb

other than slight achey pain in the right shin, i'm feeling pretty good.

Comment #224 - Posted by: Alicia Zhuang at May 9, 2007 5:12 PM

bw: 110

Squat: 145(pr), PP 65, Dl 205(pr)

total: 415(pr)

Comment #225 - Posted by: D.Frazier at May 9, 2007 5:13 PM

bw: 163.5
still 49
iq: 74 (dropping like a rock)

lift old new
squat 245 265
press 115 130
dl 275 280
total 635 675

Comment #226 - Posted by: charley at May 9, 2007 5:15 PM

2nd try at Total.

back squat 195
shoulder press 125
deadlift 285

At Life Fitness, Ensenada, B.C.

Comment #227 - Posted by: mas at May 9, 2007 5:19 PM

44/176
Squat: 337 (+6)
Press: 155 (-5)
Dead: 419 (-27)

Total: 911 (-26)

Tough night, everything felt heavy, multiple failed attempts. My only bright note was on the squat PR, I failed the first attempt but the second one stuck.

Comment #228 - Posted by: Sailorcrew at May 9, 2007 5:20 PM

WOW! A total after busting my butt on the 10k yesterday! At first I was thinking that the knee wasn't gonna allow the squats, but I ended up feeling good at go time!

M/162/24YO

Squat: 245 (no change, didnt want to tweek knee)
Press: 155 (+20, PR)
DL: 325 (+10, PR)

Total: 725 ( +25 )

Cant wait to see how grueling tomorrow will be, bring it on.

Comment #229 - Posted by: calebg at May 9, 2007 5:21 PM

35/M/165

SQ: 155 (+20)
SP: 95 (+10)
DL: 225 (+15)

Total: 475 (+45)

Only my second time with this WOD, and after a discouraging week with a sore shoulder, it really feels great to see my numbers going up like this.

Chin-ups have gone from 4 dead hangs to 8, 800m run is down 8 seconds at 3:24. I'll get it under 3:20 next time.

Comment #230 - Posted by: Theo at May 9, 2007 5:31 PM

31 M/ 195lb

Squat: 335
Press: 145
DL: 295 - I guess I used all my energy on my squats.

Total = 775

Comment #231 - Posted by: Casey at May 9, 2007 5:31 PM

female -21-165

New to crossfitting, really haven't done much working out in the past 3 years since high school, so the past 4 weeks working out have been rough. Quite a ways from where I used to be. My question is this...I attempted the 10k today, but after 3k my legs hurt so bad walking became a problem. I had shin splints from basketball, and now I can't hardly run. Any suggestions, will my legs get better, or should I substitute some other form of cardio and leg work, don't want to do any more damage?

You are all very encouraging. I'm making progress, slowly but surely.

Thanks for any help.

Comment #232 - Posted by: Amanda at May 9, 2007 5:43 PM

Squat: 265, up from 255
Press: 120, up from 115
Deadlift: 305, up from 295
Total: 690lbs

I'm pretty close to breaking 700. That's pretty cool.

Comment #233 - Posted by: David Knutzen at May 9, 2007 5:43 PM


27yo 200lbs

CFWUx3

BS:365/385(pr)/405(f)
PR:185/205(f)/195(pr)
DL:460/475(new pr)/480(f)

CFT: 1055 (new pr)

next goals: s405,p200,d500

Comment #234 - Posted by: Greg at May 9, 2007 5:47 PM

Second time with the CFT:

BS: 235lbs. (+30)
OP: 95lbs (0)
DL: 205lbs (+50)

CFT: 535 (+80 from 4/12)

Big deadlift increase because the first time I had grip and form issues. Still has room for improvement though. I was disappointed I didn't improve the overhead press, with all the shoulder work I thought I would do better given the crazy number of pull ups and thrusters and the like that we've been doing.

Comment #235 - Posted by: dev at May 9, 2007 5:48 PM

M/26/178
CrossFit Total:
Squat: 315
Press: 155
Deadlift: 365
Total: 835 (-15)

Comment #236 - Posted by: Tom N. at May 9, 2007 5:49 PM

In response to the lad from Ottawa,Scott, rest is also important. When attempting the CFT or any 1 rep max some days you have it some days you don't. I think if you talk to any competitive strength athlete (power lifter,olympic lifter) they will tell you the same and food and rest are as important as training. Your day will come PS Guinness will help

Comment #237 - Posted by: freddy at May 9, 2007 5:53 PM

BS: 850
Press: 225
DL: 735
Total: 1810


just kidding. 865. first time, but already noticed the grip strength improvement on the 365 dl. mental failure on squats tho. gotta work on that.

Comment #238 - Posted by: GK at May 9, 2007 5:58 PM

M/26/202

BS-280
Press-170
Deadlift-300 (ran out of weight, should be able to do 320 next time)

Total: 750 (+20 from last time)

Comment #239 - Posted by: Caleb T. at May 9, 2007 5:58 PM

28yo M 175lb 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 – 210lbs*

Press Warm Up: 45lbs x 10 – 65lbs x 5 – 95lbs x 3
Press Attempts: 115lbs 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 – 235lbs x 1 – 245lbs x 1*

Crossfit Total: 575lbs
Compared to 070412: 560lbs

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

Comment #240 - Posted by: Sesoku at May 9, 2007 6:02 PM

M/37/160

Back Squat – 260
Shoulder Press - 150 (pr)
Deadlift – 370 (pr)
Crossfit Total - 780 (pr)

Comment #241 - Posted by: Alfie at May 9, 2007 6:06 PM

I was glad to see this come up today and not on Saturday when I will have only a small amount of time. N & L joined me today.

K- 38 YOF (Last Time)
BS-95-135-165-175-175 (185)
SP-45-55-75-85(F)-75 (80)
DL-115-135-165-215(PR)-225(F)-220 up 6 inches (205)
Total- 465 (470)

Legs were tired from yesterday and then mowing the lawn this morning.

N- 14 3/4 YOF
BS- 45-65-85-95
SP- 45-45-45-55-50
DL- 45-65-95-95
Total- 245

L- 13 YOM
BS- 45-65-85-95
SP- 25-35-45-50-50
DL- 45-65-95-95-95
Total-240

Both kids worked on thier form as they haven't done lifting WOD's in a while.

Kate

Comment #242 - Posted by: jknl at May 9, 2007 6:12 PM

Did Sundays, 7 - 135# thrusters subbed 7 - 25# ( instead of 50#) dumbell between knees. weighted PU for 20 minutes.
7 rnds. holy crap.

Comment #243 - Posted by: Jef at May 9, 2007 6:14 PM

Coached a couple of newcomers through the CFT today. It is a little time consuming and I was feeling a little selfish in not getting it done myself...but... remebered help I got along the way and had a personal attitude adjustment. Everyone here is always so encouraging. My group is making good strenghth and form gains and they did GREAT today.

Amy

Comment #244 - Posted by: Amy at May 9, 2007 6:14 PM

I actually elected for another run today. Need to get the circulation going to work through the soreness of that 10K yesterday. Today's workout will be a 5k along with paralette training. Last total was 785 BTW, 23/m/163 lbs.

Comment #245 - Posted by: Derek at May 9, 2007 6:18 PM

Squat 295, 315, 325 fail: 315 tie PR
Press 150, 165, 170 fail: 165 tie PR
Deadlift 365, 385, 395: 395 tie PR

Total 875lbs, new PR due to existing PR's not all on same total day

Comment #246 - Posted by: Brett_nyc at May 9, 2007 6:21 PM

Did the incline today in Colorado Springs... Was too nice outside to go to the gym :P

Comment #247 - Posted by: James Hull at May 9, 2007 6:27 PM

455 squat
195 shoulder pressed (sucked)
395 Deadlift (sucked)

Total 1045

Comment #248 - Posted by: Paul at May 9, 2007 6:27 PM

5/9/07
Back Squat - 345#
Deadlift - 355#
Shoulder Press - 155#
TOTAL - 855#

Comment #249 - Posted by: tyler staggs at May 9, 2007 6:34 PM

642 (225, 112, 305) BW = 154

Comment #250 - Posted by: hari at May 9, 2007 6:36 PM

45M/235#

325 squat
175 press
425 deadlift

925 total

Comment #251 - Posted by: Brian V at May 9, 2007 6:39 PM

33 yo M
BW 235
Squat 465
Press 190
DL 455
total 1110

Comment #252 - Posted by: Scott B at May 9, 2007 6:40 PM

m/30/155

Squat
195 (pr)

Shoulder Press
135 (pr)

Deadlift
265 (pr)

Total
595

Damn, 5 short of 600. I could have done a little more on the dead lift I think but I was suprised I did that much!

All my lifts were pr's as I've never done them with correct form before. I've always cheated a little with back squats, and I've never pushed for max on the other two.

Comment #253 - Posted by: Chuck at May 9, 2007 6:43 PM

27/M/235 lbs

BS-290
SP- 180
DL- 355

825 total crossfit

Comment #254 - Posted by: walker-p at May 9, 2007 6:49 PM

After doing gymnastics for an hour this is what I got:
Squat: 205 (First time)
Deadlift: 275
Soulder press: 115 (First time)

Total: 595

Comment #255 - Posted by: Aaron at May 9, 2007 6:51 PM

m/21/185

squat 245 (+60)
press 135 (+10)
dl 275 (+30)

total 655

i think i need to work on my form for the dl

Comment #256 - Posted by: gbk at May 9, 2007 6:52 PM

SP: 105
SQ: 155
DL: 245
CFT: 505

Comment #257 - Posted by: Agui at May 9, 2007 6:55 PM

SP: 105
SQ: 155
DL: 245
CFT: 505

Comment #258 - Posted by: Agui at May 9, 2007 6:55 PM

46 y/o/m/130

sq=195
pr=115
dl=200

Comment #259 - Posted by: mark at May 9, 2007 6:56 PM

bs = 384.5
sp = 147
dl = 372
total = 903.5 lbs
Down from 924 last time, disappointed but not surprised - babies keep you up at night.
bw = 151 lbs

Comment #260 - Posted by: AFT at May 9, 2007 6:59 PM

m/25/140

Squat - 185 (PB)
Press - 115 (PB)
DL - 315 (PB)

Total - 615

pumped.

Comment #261 - Posted by: Adventure Metal at May 9, 2007 7:05 PM

Theresa

BS 180
OP 70
DL 225
CFT: 475

Mark

BS 205
OP 105
DL 255
CFT: 565

Comment #262 - Posted by: Theresa & Mark at May 9, 2007 7:07 PM

Mil press: 150lbs
Front Squat: 225lbs
Deadlift: 385lbs PR

Total: 760lbs

22.m.168#

Comment #263 - Posted by: jp at May 9, 2007 7:12 PM

BWT 237

BS 295 (i hate these)
SP 205
DL 405

Total 905
I was happy except for squats.

Comment #264 - Posted by: Dwight at May 9, 2007 7:12 PM

5 11"
192lbs
29yrs

Squat 345lb
Press 190lb
Deadlift 355lb

Total = 890lb
I'm hurting but feeling great!!

Comment #265 - Posted by: George_Toronto at May 9, 2007 7:15 PM

Did Sunday's workout today
7 135# thruster
7 50# weighted pull-up

As rx'ed 4 rounds + 7 thrusters

Pretty humbled- Crossfit 1, Mark 0

Comment #266 - Posted by: mark at May 9, 2007 7:19 PM

Lynne,
600 w/bw of 115. That's an awesome strength to bodyweight ratio.

Comment #267 - Posted by: Mark Brinton at May 9, 2007 7:22 PM

#232 Amanda-

What kind of pain are you feeling in your legs? Are you still having shin splints or are you saying that was in the past during basketball? First of all do you have good fitting running shoes, that will make a big difference. If you are dealing with shin splits I've found ice massage helps. Also you are going to want to strengthen your lower leg muscles. You can do that by walking on your heals, toe raises, toe crunches etc.

hope that helps, shin splits are awful!

Comment #268 - Posted by: nadia shatila at May 9, 2007 7:26 PM

Me:

Squat: 180 (200 last time but that was on a Smith Machine so it doesnt really count)
Press: 115# (PR)
Deadlift: 237#(PR)
CFT: 532# (PR by 12#)

Her: (first CFT)

Squat: 145#
Press: 70#
Deadlift: 141#
CFT: 356#

Comment #269 - Posted by: dylan at May 9, 2007 7:27 PM

26yom, 175#

Squat: 325
Press: 155 (Down 20lbs, those thrusters killed me)
DL: 435

915 Total.

Comment #270 - Posted by: Svor at May 9, 2007 7:28 PM

AFT - you're a freak dude nice work!

Comment #271 - Posted by: Pierre Auge at May 9, 2007 7:29 PM

40yo male/200lb

3xCFWU

Squat 225
Press 110 (did behind neck ... could have done from the front)
Deadlift 300

Total 635

Comment #272 - Posted by: Scott at May 9, 2007 7:30 PM

4 hrs sleep after 10k & going to giants/mets game.

10 min ellip wu 17/17.
bs=135x5,205,225,245,265 (not a2a)
op=45x10,95x5,115,135f,135,145f,140
dl=135x8,225,315,405,425f,415f
cft=810 on 5/9/07.

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) 4/12/07 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


Comment #273 - Posted by: kevin o at May 9, 2007 7:33 PM

Steve
back squat - 235 (+10)
shoulder press - 115 (+15)
deadlift - 205 (+20)
total - 555 (+45)

Comment #274 - Posted by: Poe at May 9, 2007 7:33 PM

Modified CFT:
221 Front Squat
187 Press
406 Dead
814 Total
All attempts cleaned from floor.(Limiting factor for squats)
Need to get a rack.
Great Workout!

Comment #275 - Posted by: chris l at May 9, 2007 7:39 PM

#232 - Amanda
Check out Brand X for their scaled WODs. It's a great way to ease into CF and avoid injuries. I've been following it since March 25 and am seeing great progress. The link is on the FAQ page.

Comment #276 - Posted by: Anita at May 9, 2007 7:43 PM

840 (down from 885 due to DL)

BS 335 (same but very very careful due to back)

Press 190 PR up from 185

DL 315 (back acting up down from 365 I could have pushed harder but not willing to pay the price)

Pretty happy about press though!

Comment #277 - Posted by: vcraig M / 44 / 6ft / 185, at May 9, 2007 7:45 PM

#209 Nadia - great gains since December! and #19 Laurar - PRs in all 3 lifts! There are so many people getting PRs today, it's great!

AFT - I remember just waiting for that wonderful "sleeping through the night" event to occur with my children - I thought it would never happen with my youngest: he was 7.5 YEARS when he finally stopped waking me up in the middle of the night ;-)

Comment #278 - Posted by: cynthiaj at May 9, 2007 7:47 PM

Man, post 275! Getting in late tonight :-)

This was my first ever CFT so I have no other to compare with but I can say for sure that I was completely thrilled with my results. I didn't know for sure my MAX in any of the lifts so this wasn't a true CFT as I worked up to my MAX over about 7 or 8 sets of 1 rep. I was feeling going into it that I would be happy to break 350 total

135# BS
85# SP
275# DL (my form needs work at the upper weights but I'll take it for now!)
495 total!

Obviously I have to work on my squats. The problem I have is that I still have this d@mn stomach to contend with. It gets in the way when I squat. It's time to hit the Nutrition forums.

Chris

Comment #279 - Posted by: ChrisInVT at May 9, 2007 7:52 PM

# 268 Nadia


I think it's the shin splints again. Still same pain (although my muscles hurt too)--I'll try the ice treatments, I've tried heat wraps. The shoe thing might be an issue to.

#276 Anita--

Thanks so much. That looks more manageable until I can get some strength back up.

Comment #280 - Posted by: Amanda at May 9, 2007 7:55 PM

d - 28m/170

squat: 365 (pr)
press: 190
dead: 453 (pr)
total: 1008 (pr)

broke 1000...yes!

j - 33f/120

squat: 215 (pr)
press: 95
dead: 230 (pr)
total: 545 (pr)

she still doesn't know her own strength, but she's getting there

Comment #281 - Posted by: dmarsh at May 9, 2007 8:04 PM

BS: 225 stay
SP: 115 stay
DL: 225 can go up alot
Total: 565

Comment #282 - Posted by: Terdinthebush at May 9, 2007 8:11 PM

56/M/195 B. squat 240, s. press 134, D.L. 315, total 690 PB's all around. Total better by 20

46/F/125 B. squat 145, s. press 55, D.L. 145, Total 345

Comment #283 - Posted by: Dave and Belinda at May 9, 2007 8:15 PM

39/M/175

SB: 290 (PR by 35lbs)
Press: 140
DL: 335 (PR by 20lbs)
Total: 765

Comment #284 - Posted by: Jim at May 9, 2007 8:21 PM

BW 70kg
Squat 107.5kg
Shoulder Press 52.5kg
Dead Lift 155kg (Hook Grip,no belt no straps)
CFT = 315

Comment #285 - Posted by: Adc (CrossFit Sydney) at May 9, 2007 8:32 PM

300
125
325

Comment #286 - Posted by: chris at May 9, 2007 8:34 PM

23M 6' 170


BS = 245
SP = 105
DL = 325
T = 675

Comment #287 - Posted by: vwstu at May 9, 2007 8:35 PM

735 tot

Comment #288 - Posted by: chris at May 9, 2007 8:35 PM

i cant add tonight 750 total..

Comment #289 - Posted by: chris at May 9, 2007 8:36 PM

Jumped up too quick on the deads. Felt a pop in my lower back. Gonna have to take a little time away from the CrossFit thing, I am sad:( I WILL BE BACK. NORDY OUT (for now)

Comment #290 - Posted by: nordy at May 9, 2007 8:36 PM

willp
28m, 27bf, 247lb
press 185lb
squat 330lb
dead 365lb
total 880lb

Comment #291 - Posted by: will at May 9, 2007 8:36 PM

BS 345(335)
SP 155(150)
DL 355(345)
Total 855(830)
Added 25 from last time.

Comment #292 - Posted by: FireSmac at May 9, 2007 8:37 PM

42/6'/210

bs-345
sp-155-easy, failed at 165
dl-315-grip fails any higher-sched for carpal tunnel sx in november, don't know if weak grip due to this or just weak grip-odd that 20 pullups no problem.

total 815-pr

Comment #293 - Posted by: mtvet at May 9, 2007 8:44 PM

I knew this would be bad after the 10k, but man...

BS- 385 (-35#)
SP- 155 (-15#)
DL- 405 (-40#)

total- 945 (down from 1025)

Bummer

Comment #294 - Posted by: a noble at May 9, 2007 8:45 PM

BS 385
DL 375
SP 255

1005

Comment #295 - Posted by: F.B.C at May 9, 2007 8:55 PM

36/m/170/5'4"

Note to self: get more than 5 hrs sleep before a CFT. I still managed a PR on the total.

Squat-405 (not much left after this)
Military-135
Deadlift-295 (down from 305 last time)
TOTAL:835

Comment #296 - Posted by: eric at May 9, 2007 8:59 PM

BS 100kg
SP 50kg
DL 165kg

= 315kg = ~693lbs

Comment #297 - Posted by: jsipko at May 9, 2007 8:59 PM

BS - 315
SP - 145(pr)
DL - 335(pr)

CFT - 795(pr)

Comment #298 - Posted by: Garrett at May 9, 2007 9:11 PM

Back Squat: 235#
Shoulder Press: 110#
Deadlift: 265#

Total: 610

Comment #299 - Posted by: Cameron at May 9, 2007 9:20 PM

Age 51/BW 240#
Best CFT!
Squat: 290# (+15)
Press: 140# (+10)
DL: 330# (+15)
CFT = 760#

Comment #300 - Posted by: stan k at May 9, 2007 9:28 PM

17/M/135

BS: 235
SP: 100
DL: 285

CFT: 620

Comment #301 - Posted by: vtam90 at May 9, 2007 9:38 PM

Me: M/24/185#
BS-195#
P- 115#
DL-235#
Total = 645

Wife: F/22/130#
BS-45# (5RM)
P-45# (5RM)
DL-115# (1RM)
Total = 205

Just learning the lifts today and felt up to try some "max" lifts... could have gone higher I'm sure but pushed it as far as was comfortable.

Comment #302 - Posted by: Chris W at May 9, 2007 9:39 PM

Squat405lbs
press 175lbs
dead 425lbs

Total 1005lbs
screwed sleep, *bad news @ hall

Comment #303 - Posted by: trained at May 9, 2007 9:39 PM

DL:320(pr)
SP:135
BS:280

5 mi run 3 hr prior

Comment #304 - Posted by: oliver b at May 9, 2007 10:24 PM

27/M/190
BS 225
SP 145
DL 365
CF Total 735

Comment #305 - Posted by: Wade at May 9, 2007 11:00 PM

Having problems with grip strength on both dead lift and pull ups. Particularly deadlift to the point it really limits my weight. Any suggestions on a good grip. I B/sqt'd 265 yesterday and only got a DL 275 as I couldn't hold more.

Comment #306 - Posted by: Tim at May 9, 2007 11:14 PM

39/5'10"/180
dl 315
squat 275
shoulder press 115

Comment #307 - Posted by: Richard at May 9, 2007 11:15 PM

173lbs/M/21 years of age

After hangover from party:
CFWU 12x3
Shoulder press: 135 (really need to improve here)
Squat: 265
Deadlift: 315
_____
Total: 715

Comment #308 - Posted by: MC at May 9, 2007 11:22 PM

190/m/29

BP: 275
SP: 165
DL: 365

Oh ya baby 805, +80 from last time!

Comment #309 - Posted by: gdmv at May 9, 2007 11:24 PM

185/m/42

Squat:315
Sh. Press: 170
DL: 405

CF since Feb. CFT up 35lbs. since CFT in Feb.

Comment #310 - Posted by: akandybinsea at May 9, 2007 11:58 PM

33M / 185# / CF #92 / CFT 815

CFWU

CrossFit To+al: 795
Squat- 275
Press- 145
Deadlift- 375pr

Still a bit tired from the 10K yesterday. Actually pulled off a 315 squat but didn't count it...not low enough. Failed second A2A attempt. I felt weak on both the squat and the press, but got a PR on the deadlift. Go figure...

Comment #311 - Posted by: wilson at May 10, 2007 12:35 AM

CFWU x 2

BS: 215
SP: 115
DL; 215

Total: 545

Did pushup strengthing afterwards with dumbbell pushups 10,9,8,7,6,5,4,3,2,1

Comment #312 - Posted by: Jeff B. at May 10, 2007 12:59 AM

185/M/34

Squat -- 240 (shoulda gone for more)
press -- 105
Deadlift -- 225 (form needs work)
total -- 570

threw in bench press (195) and push press (135) for fun.

After two months of Crossfit, I'm almost as strong as I was in high school. (Not saying a lot, but I'm psyched about it -- I was always a skinny long-armed bastid.)

I will break these numbers by the end of the summer: 275 squat, 250 deadlift, 215 bench.

Comment #313 - Posted by: ronbo at May 10, 2007 1:10 AM

squat- 195
shoulder press- 135
dead lift- 195
didn't want to push it since I did the 10k today also

Comment #314 - Posted by: raunpig at May 10, 2007 1:13 AM

M/32/5'10/170

Squat - 260
Press - 145
Deadlift - 335

CFT = 740

(Dropped 40lbs on deadlift from last time around)

Comment #315 - Posted by: LMD_Mike at May 10, 2007 1:26 AM

19M/168#

Back Squat - 345 (didn't go until failure, I just started lifting again about 3 1/2 months ago after a 1 1/2 year break and I didn't want to strain my back)
Shoulder Press - 115
Deadlift - 265

CFT = 725

Comment #316 - Posted by: Austin S at May 10, 2007 1:47 AM

145#/29
I look at all those totals above 700 and get sad, then I realise this is only my second total and the scores are made by people 20 pounds+ ahead of me and don't stress so much. :)

Squat 185PR
Press 86PR
Deadlift 262PR
Total 533PR.
Beat previous by 40. Was conservative on the squat due to lack of spotters.

Comment #317 - Posted by: Luke at May 10, 2007 2:52 AM

Hello all,

Head wasn't in the WOD (of all times for that to happen)!!!

41yo 240# M
BS- 405# (that sucked! down 60#)
SP- 205# (was ok down 5#)
DL- 435# (only gimmer of light PR up 30#)
Total 1045 (down 50# from last CFT)

New goal of 2X bw for BS and DL and 1X bw for SP!

Also followed correct format for CFT with warm up then 3 attempts at specified target weights. Wasn't doing the CFT correct last WOD and it helped for the DL!

Looking forward to getting back at er to improve improve improve!

Radman and Todd gave the moral support thanx!
Basem was excused for his vacation to Hawai! Must be nice!

Mark

Comment #318 - Posted by: Crazy_Canadian at May 10, 2007 4:40 AM

Took it easy today:
BS: 225
SP: 155
DL: 315
Total: 705, about 85 lbs off my p.r.

Comment #319 - Posted by: mike in the ro at May 10, 2007 5:13 AM

age 40
bwt 210#
squat-435#
shoulder press-175#
deadlift-425#
TOTAL-1035#

Comment #320 - Posted by: MSR at May 10, 2007 5:18 AM

27m/200#

squat: 275 (295 with a little help out of the hole)
press: 115 (125 with a little push)

dl: 345

total: 735 (765 with cheats)
last time: 735

Comment #321 - Posted by: benji at May 10, 2007 5:22 AM

38M/185#

Squat: 205
Press: 135
Deadlift: 285
Total: 625

Very happy with deadlift and press (both PRs). Improved form has really helped. Squat is pretty weak. Afraid of that one a bit. Will work on it.

Comment #322 - Posted by: Nbennett at May 10, 2007 5:39 AM

39yom/195

Didn't have the proper weight or spotters for the total so

BS
three reps at 185, 205, 215, 225, 230
Dead
three reps at 295, 300, 305, 310, 315
SP
three reps at 95, 105, 115, 125, 130

Comment #323 - Posted by: fred at May 10, 2007 7:06 AM

m 34 bw 159

Squat 135 x 3 warm up
195, 215, 225. Barely legal
+20 improvement

Press 93 x 3 warm up
135, 155, 160(f)
+10 improvement

Deadlift 135 x 5
275, 295, 305 UGLY form on 295 and 305.
+40 improvement

Overall score- 685

Need to work on heavy weight deadlift form and continue to be vigilant with squat depth.

Comment #324 - Posted by: dandny at May 10, 2007 7:18 AM

First time for cross fit total

Back Squat 405
Shoulder Press 175
Dead Lift 365
Total 945

Comment #325 - Posted by: ben at May 10, 2007 7:56 AM

CFT = BS 225 + SP 125 + DL 250 = 600 (-20) down from all time high of 665 - must be the water
TGU 25
row 500m 2:12 - so slow

Comment #326 - Posted by: James N at May 10, 2007 8:09 AM

Holy crap, Trained, nice work!

I mean; strong you, sleep now.

Comment #327 - Posted by: gaucoin at May 10, 2007 8:10 AM

CFU then workout as rx'd
Squat-300
Press-150
Deadlift-365
Total-815

Comment #328 - Posted by: JW at May 10, 2007 8:28 AM

37m, 185lbs
squat: 330
press: 125
dead: 245
total: 700

I didn't have a spotter so couldn't go too crazy. It seems like everybody else can do way more on their deadlift than the others. I must have really bad dl form or something.
disclaimer: spent many years as a track cyclist, sprinting, so maybe it's just that my quads are disproportionately stronger. Still...why such a sad deadlift (relatively speaking)?

Comment #329 - Posted by: dmic at May 10, 2007 8:43 AM

BW: 195

Total: 785 = 255/155/375

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

Comment #330 - Posted by: ChadC at May 10, 2007 9:54 AM

30/M/177

been awhile since I maxed on these, but not too bad.

BS= 295
SP= 145
DL= 365

Total= 805

Comment #331 - Posted by: matt at May 10, 2007 9:58 AM

Going on 2 hours of sleep and workin' all day 265 lb squat everything sucked after that 135 press. The End

Comment #332 - Posted by: Jay M at May 10, 2007 10:12 AM

CFWUx3
Squat 5x135-3x185-225-250-285
Press 5x45-3x95-125-130-135
DL 5x135-3x225-315
CFT 735
3rd CFT, the squat at 285 was much better this time. DL felt good at 315, but still concerned about pulling something if I go beyond that.


Comment #333 - Posted by: Doug at May 10, 2007 10:25 AM

Squat: 285
Shoulder PRess: 115
Deadlift: 235

Total weight: 635

Comment #334 - Posted by: AdrianB at May 10, 2007 10:42 AM

Wow my math was off... my total was actually 545 not 645... sigh

Comment #335 - Posted by: Chris W at May 10, 2007 10:49 AM

34 yom, 6'2", 185#

295# squat
135# standing press
335# deadlift (will COACH allow me to sumo deadlift instead next time?) :)

765# total

Comment #336 - Posted by: BrianB at May 10, 2007 10:55 AM

26yom/68kg

CFT

BS - 110kg PB (up by 5 kg)
SP - 60kg PB (up by 2.5kg, up by 5kg on last CFT)
DL - 155kg (equal PB)

Total - 325 (up by 10kg)

Comment #337 - Posted by: karl at May 10, 2007 1:15 PM

Another Rugby guy got me into this. First try for the CFT
BS 325
SP 175
DL 405

Total 905

Too bad I still can't do a pullup.

Comment #338 - Posted by: Tony at May 10, 2007 2:17 PM

I sucked today that is all there is to it...

Squats 335
Deads 425
Press 180 (F)

Total = 935

Dropped BIG time from before. Guess its time to stop fasting everyday.

Comment #339 - Posted by: Steve Liberati at May 10, 2007 2:47 PM

22 yo/m/170 lbs.

squat - 255
press - 135
dead - 360
total - 750

Comment #340 - Posted by: Godzilla at May 10, 2007 2:51 PM

Bodyweight 63kg (139lbs)

Hat-trick of PBs.
Squat 135kg (297lbs) 5kgPB
Press 60kg (132lbs) 2.5kgPB
Deadlift 145kg (319lbs)2.5kgPB

CFT = 340kg (748lbs)
CFT PB by 12.5kg

This is now 45kg (99lbs) more than when I did the CFT for the first time in January.

Comment #341 - Posted by: Markb at May 10, 2007 2:54 PM

BS-295
SP-175
DL-345

Total-815
40yrs 195lbs

Comment #342 - Posted by: TomO at May 10, 2007 3:24 PM

back squat: 315
320
325(not perfect form so not counting it)

shoulder press: 155(fail)
145(fail)
140
had lots of trouble getting it off the rack and up

deadlift: 225
245
250

seems like everyone else is much further along on deadlifts

Total: 320+140+250 = 710

Comment #343 - Posted by: smithwick's at May 10, 2007 3:36 PM

M/23yo/150lb

CF Total: 670 lb

BS=260, SP=135, DL=275
Did WOD after BJJ practice.

Comment #344 - Posted by: Eddie M at May 10, 2007 4:18 PM

30/M/205

BS=255
SP=145
DL=305

CF Total: 705

Prev CF Total: 685 070412

Great to see the improvements!

Comment #345 - Posted by: Slope at May 10, 2007 5:43 PM

Had duty, will make it up later.

Comment #346 - Posted by: DJ at May 10, 2007 5:52 PM

404-

S- 260 (+5)
P- 160 (+5)
D- 345 (+5)

CFT- 765

720-

S- 115 (+5)
P- 65
D- 135

CFT- 320

Comment #347 - Posted by: df404 at May 10, 2007 6:22 PM

47 yom/150#

BS: 265# pr
SP: 105# =pr
DL: 275# =pr

CFT=645# +10 from April

Comment #348 - Posted by: ScottH at May 10, 2007 6:33 PM

28/f/156#

Squat - 140#
Press - 75#
Deadlift - 210# (PR)

Total - 425# +5 from April

Comment #349 - Posted by: Rydain at May 10, 2007 6:42 PM

bw-200

Crossfit Total-685

Previous best of 755

I haven't been working out consistently for 3 months.

Comment #350 - Posted by: MCORRY at May 10, 2007 7:18 PM

Press 125
Squat 245
Dead 315

MC

Comment #351 - Posted by: MCORRY at May 10, 2007 7:19 PM

Peter 20 yom 198lbs
CFT
Back Squat 335
Push Press 175
Dead Lift 420
CFT= 930

Marcus 26 yom 185lbs
Back Squat 315
Push Press 185
Dead Lift 420
CFT= 930

Comment #352 - Posted by: Peter E at May 10, 2007 7:19 PM

45/M/6'/220#

Back Squat: 275#
Press: 135#
Deadlift: 285#

Total: 695#

Comment #353 - Posted by: Chris at May 10, 2007 7:40 PM

M 35/220/6'

BS 455(rock bottom, oly style)
SP 220 (power cleaned, using racks is cheating!)
DL 550 (used chalk)

Tot. 1225

Comment #354 - Posted by: hotjob at May 10, 2007 8:38 PM

33/200 M

Dead 295
push press 145
Squat 235

675

Comment #355 - Posted by: shel at May 10, 2007 9:39 PM

30/m/5'11"/180 (losing weight...)

BS 325
SP 170
DL 365

Total: 860 (+35 from last time)

Comment #356 - Posted by: Jason at May 10, 2007 9:44 PM

BS 230
SP 125
DL 315

Total: 670 + 55 from last total 2-17-07

Comment #357 - Posted by: Dan S at May 10, 2007 9:59 PM

M/175/30

BS - 295 (1st time maxing)
SP - 145 (1st time maxing)
DL - 365 (40 lbs more than last time)

Comment #358 - Posted by: jomamma at May 10, 2007 11:38 PM

No change from last time
365 BS
185 SP
285 DL
935

Comment #359 - Posted by: Mike G at May 11, 2007 4:36 AM

NO Change from last CF Total
365 BS
185 SP
385 DL
CFT = 935

Comment #360 - Posted by: Mike G at May 11, 2007 4:37 AM

BW 185#

335 BS
155 SP
365 DL (50<PR due to grip issues)
TOTAL: 855.

Comment #361 - Posted by: Tommy A. at May 11, 2007 6:05 AM

325 Sqt, 165 press, and 315 DL. Trying to be really strict, especially on the DL.

Comment #362 - Posted by: chris at May 11, 2007 10:25 AM

325 sqt, 165 press, 315 dl. Keeping it strict and being cautious on the deadlift. 805LBS!!! PR

Comment #363 - Posted by: chris at May 11, 2007 10:27 AM

cfwux3
bsq 240pr
press 120pr
dl 315pr
Total 675pr

Comment #364 - Posted by: G.Luke at May 11, 2007 11:28 AM

Tim (from this AM):

BS: 295, 320, (fail at 335) -- 320#
SP: 155, 165, 175, (fail at 185) -- 175#
DL: 365, 385, 405 -- 405#

this CFT: 900#
last CFT: 903#

Lost a little on squat, gained a little on press.

Comment #365 - Posted by: Tim T at May 11, 2007 1:46 PM

47/M/5'8.5"/153/Prev. CFT 665

A couple of days behind

BS: 295 (PR)
SP: 115
DL: 305 (PR)2xBW

ToT:715 (PR)

Holy Smokes! 50# increase!

Thanks Coach!

Comment #366 - Posted by: bingo at May 11, 2007 1:54 PM

225 lb squat
150 lb shoulder press
340 lb deadlift

715 lb total (50 lb increase)

Comment #367 - Posted by: davidmaui at May 11, 2007 3:32 PM

did squat and bench:
105kg 135lb

didn't do deadlift wanted to do thursdays workout.

Comment #368 - Posted by: Lauren C at May 11, 2007 3:34 PM

M/31/205

BS 275
SP 155
DL 255

Total 685

I can't wait for next time.

Comment #369 - Posted by: huberh at May 11, 2007 6:51 PM

M/31/205

BS 275
SP 155
DL 255

Total 685

First CFT

Can't wait for next time!

Comment #370 - Posted by: huberh at May 11, 2007 6:53 PM

M/46/172

BS 275
SP 115
DL 295

CFT 695
Dropped a little from last time

Comment #371 - Posted by: fltdoc at May 11, 2007 7:30 PM

m/39/198ish
CF Total= 830 with all 3 lifts pr's...
last time= 785

In April I tried for a couple that was a little beyond me but i couldn't resist or the difference might not have been so great (45lbs).

Sq 315 (PR) (305 last time) 1. 295 2. 315 3. 315 to make sure (chickened out on the depth for #2)
Press 150 (PR) (135 - tried 155 2x last time; just once this time. It is SO close. Next time...) 1. 135 2. 155 (almost but F) 3. 150
DL 365 (PR) (345 last time) 1. 315 2. 345 3. 365 Form was not great but was good enough to get it up. I could NOT move 335 6 months ago. The gains are certainly coming, albeit slowly in the DL. I'm looking for 400 by Sept.

Comment #372 - Posted by: Kaala at May 11, 2007 9:45 PM

35M/152lb

BS: 225 (knee problem, didn't do full try)
SP: 105
DL: 275

605lb

down from 635 lb

Comment #373 - Posted by: DocO at May 12, 2007 6:15 AM

S 275
P 135
DL 245
Tot 755
Last 745

Comment #374 - Posted by: Luca Z. at May 12, 2007 8:12 AM

cfwu x 2

only had a 100lb barbell, so went for max reps with that weight (50% of bw)

squat 33 reps. could have squeezed out more if I let form slip.

Push press 7 reps

deadlift 30 reps, again weight was light enough that I could have cheated on form

This hurts a LOT more than the standard 1 rm test.

Comment #375 - Posted by: Gundy at May 12, 2007 9:47 AM

26yom
195lbs
5'10"

CFWU x 2

WOD:

Back Squat - 405
Press - 165
Deadlift - 430

Total - 1000

Previous Total - 935 Extatic that I got to 1000. Squats made the diference. Press still weak, though.

Comment #376 - Posted by: Steve Smith at May 12, 2007 11:07 AM

press: 195
squat: 405
deadlift: 495
total: 1095

1100 was my goal. PR for my shoulder press, but I've gone heavier on both of the other lifts in the past.

Comment #377 - Posted by: DJD at May 12, 2007 4:18 PM

press: 195
squat: 405
deadlift: 495
total: 1095

1100 was my goal. PR for my shoulder press, but I've gone heavier on both of the other lifts in the past.

Comment #378 - Posted by: DJD at May 12, 2007 4:20 PM

BS 295
SP 125
DL 315

Comment #379 - Posted by: JohnnyI at May 12, 2007 5:49 PM

BS 295
SP 125
DL 315

CFT 735

Comment #380 - Posted by: JohnnyI at May 12, 2007 5:50 PM

37 yom/182 lb

CFT - Done on 5/12 after return from west coast.
1/3 cfwu, burgener wu,
BS
45 x 9, 135 x 5, 245 x 3, 425 x 3 (qrtr squats)
335-355-365-375-380-385(ties pr)-390(pr)-395(pr)-400! (Finally broke 385!!)
SP
65 x 5, 135 x 2
155-160-165-170(pr)-175f-175!(new pr)
DL
245 x 1 x 3
295-335-385-410-415-420-425(ties pr)-430f

CFT = 1000
Finally made it to the big boy club! 20lb over last CFT.

Comment #381 - Posted by: Dale Saran at May 12, 2007 6:44 PM

20/M/165lbs

Squat - 287
Press - 143
Deadlift - 364

Total = 794lbs

(4.8 x BWT)

Comment #382 - Posted by: kazama at May 13, 2007 9:55 AM

sore knee...

155 sp
245 bs
315 dl
715

Comment #383 - Posted by: roberge at May 13, 2007 3:48 PM

first time

125 sp
245 bs
275 dl
645 total

Comment #384 - Posted by: chums45 at May 13, 2007 3:52 PM

34yom, 205#, 6'6"

Squat - 255
Press - 150
DL - 325

Squat still sucks - looks like a deadlift.. Press was really strong today. I guess the 'dip therapy' I've been doing has helped.. DL was ok. 345 is still my elusive target. Think I might skip 325 next time and go right for the big number..

Comment #385 - Posted by: Rob Miller at May 13, 2007 4:46 PM

M/17/175#

CFWU x 3

WOD: "CrossFit Total"

Back Squat: 265#
Shoulder Press: 95#
Deadlift: 275#

Total: 635#(3.63 x BW)

Comment #386 - Posted by: wg at May 13, 2007 7:17 PM

22 y/o 182 pounds

squat: 190 kgs
shoulder press: 75 kgs
deadlift: 135 kgs

CFT points: 880 (lbs)
approaching advanced

Comment #387 - Posted by: Soran B. at May 14, 2007 8:49 AM

New to the crossfit thing. Been training for a couple of weeks now and have enjoyed every moment.
My numbers are,
Squat 275
shoulder press 175
deadlift 315
total 765

If any one has a good exercise for my DL I would love to here it.

Comment #388 - Posted by: Roldan Acosta at May 14, 2007 4:01 PM

Squat 245
Press 135
Deadlift 325
Total 705

Comment #389 - Posted by: morisong at May 14, 2007 8:26 PM

45 YOM 195#
Squat: 315 PR and (+13 from last)
Press: 115 (-5 from last two efforts)
DL: 307 (+2 from last, -5.5 from best) This one was brutally hard, took about 10 seconds to get all the way up.
CFT: 737 PR, but completely carried by squat gains.

VERY frustrated by stagnation in press, and losses since Feb. on DLs.

Comment #390 - Posted by: Baron at May 14, 2007 9:39 PM

45 YOM 195#
Squat: 315 PR and (+13 from last)
Press: 115 (-5 from last two efforts)
DL: 307 (+2 from last, -5.5 from best) This one was brutally hard, took about 10 seconds to get all the way up.
CFT: 737 PR, but completely carried by squat gains.

VERY frustrated by stagnation in press, and losses since Feb. on DLs.

Comment #391 - Posted by: Baron at May 14, 2007 9:40 PM

bw 180

sq: 275
sp: 150 pr
dl: 356 pr

total: 781 pr

Comment #392 - Posted by: ml at May 14, 2007 10:03 PM

not enough discs yet so...

Squats: 5 x reps at 80kg
Push Press: 5 x 5 reps at 40kg
DL: 5 x 5 reps at 80kg

Comment #393 - Posted by: Z at May 15, 2007 8:30 AM

48 YOM 185#

pr: 170
sq: 335
dl: 425
T: 930 PR

Happy

Comment #394 - Posted by: Dave Phelps at May 15, 2007 3:57 PM

squat: 265
press: 115
deadlift: 275
total: 655

Comment #395 - Posted by: Flynn at May 15, 2007 4:15 PM

Took it a little easy because I had a serious back cramp last week.

Squat: 185, 195, 205
Press: 95, 105, 110
DL: 255, 265, 275

CFT = 590
BW = 190

-25 from my PR a few months ago. Business travel and final exams take their toll. Should be ramped back up in a month.

Comment #396 - Posted by: John Frazer at May 15, 2007 5:46 PM

(done 5/15/07)
BS: 5x135,1x225,275,295,315(f),315(f-not as deep),315(got it! PR)
SP: 135,145,160(f),155(f),150(got it!)
DL: 225,275,315(not pretty),330(total arch, but count it! PR)
CFT: 795(PR)

Shoulders a little weak from doing heavy thrusters yesterday (WOD for 5/6/07). Stoked about PR's on BS, DL & CFT. But, DL is still way too low. Form is definitely improving, but need to up the weight!

Comment #397 - Posted by: Mike Scott at May 15, 2007 10:57 PM

modified: bench (2)195x12
smith squat 275x10, press 135x10,deadlift225x10 +10 shrugs

Comment #398 - Posted by: johnmcc at May 17, 2007 5:24 AM

BS 255, not low enough on 285
SP 115, fail on 135
DL 365

735 +50 from last time.

Comment #399 - Posted by: nickB at May 17, 2007 7:51 AM

220#/26yo/m/Canada
Did CFT this afternoon before coming to work...
Back Squat 310lbs
Shoulder Press 140lbs (fail on 145#)
Dead Lift 370lbs (fail on 375#)
CFT=820 First one...did better than expected!

Comment #400 - Posted by: Alex R at May 20, 2007 10:19 PM

220#/26yo/m/Canada
Did CFT this afternoon before coming to work...
Back Squat 310lbs
Shoulder Press 140lbs (fail on 145#)
Dead Lift 370lbs (fail on 375#)
CFT=820 First one...did better than expected!

Comment #401 - Posted by: Alex R at May 20, 2007 10:20 PM

Squat - 275
DL - 287
SP - 125
TTL - 687

Comment #402 - Posted by: Brent at May 23, 2007 11:20 AM

44, 5'11", 196lbs
cft: 740lbs
sq 265 (-20), sp 140 (-5), dl 335 PR (+10)

Comment #403 - Posted by: hammy at May 26, 2007 1:58 PM

Last time: 155/115/215=485

This time:
Bk Sq (135/155/165) 165 crap / 155
Sh Pr (115/125fail/120fail) / 115
Dlft (185/225/235) pretty good form / 235
Crossfit Total = 505

Comment #404 - Posted by: EdC at May 30, 2007 6:29 PM

29 yom 6'2" 205#

Back Squat 335
Shoulder Press 125
Dead Lift 365

Crossfit Total = 825

Comment #405 - Posted by: J Regner at June 1, 2007 11:02 AM

23 yrs old
5'9" and weigh 208 lbs

Back Squat 405
Shoulder Press 245
Deadlift 450

Crossfit total= 1100

Squat was lagging, usually hit at least 425, but failed.......legs were still sore from sprints and rows from earlier WODs this weak

Comment #406 - Posted by: bobbyspo at June 1, 2007 6:06 PM

225 squat
155 press
335 deadlift

715 total - same as last time. Very inconsistent month.

Comment #407 - Posted by: davidmaui at June 2, 2007 2:22 AM

behind due to a bad week of travelling and working.

doubled up CFT and today's WOD toned down a bit

squat 295 PR (+20)
press 155 PR (+5)
DL 375 PR (+75 - only had 300lbs of weight last time... so i didn't really gain 75... 25 or so over the last DL workout tho.)

Coach - thank you, i've seen more impressive gains and am currently in better shape than i've been except for maybe my junior and senior years of high school...

mark L

Comment #408 - Posted by: mark L at June 2, 2007 4:08 PM

oops... wrong window...

Comment #409 - Posted by: mark L at June 2, 2007 4:13 PM

Finally did this one today... previous:

Bodyweight 165 lbs.

March 20
DL - 220
BS - 180
SP - 80
Total - 480

Today (June 2nd)
DL - 275
BS - 255
SP - 95
Total - 625

Difference: +145. I'm happy. Except the whole shoulder press thing... those suck. Then again, don't need those to speedskate.

Comment #410 - Posted by: Matt at June 2, 2007 9:09 PM

whoops... wrong window...

Comment #411 - Posted by: Matt at June 2, 2007 9:10 PM

did Barbara today in 22:35, pr

really felt it, feels good to be done

ED

Comment #412 - Posted by: Idefy07 at May 9, 2008 6:12 PM
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