Well most of us at OPT called this one today and I'm thinking it's a good thing although I was kinda hoping for some oly lifting... Bring your lunch bag, Trevor!!

When doing this, what sort of warm-up do you advise, both in terms of a general warm-up and doing some DLs to get the body used to the form? Thanks

That's Grit.

Garth, there is more than enough info at your finger tips, take a look around the site (Hint: FAQ) or even check what people did the last time this workout rolled around...

I like to run around the building 15 times, drink a pot of coffee and listen to Scottish punk music.

I don't understand todays workout. What does 1-1-1-1-1-1 mean?

Thank you for posting the WOD about the same time everyday. The timing is great for those of us serving in the Middle East.

#5 Rob,

7 Sets of 1 rep each (as heavy as you can) There's more in the FAQ's about how much rest between and recommended warm up and the like.

I was just thinking on my bike ride home from work today that we haven't done deadlifts for a while.. Oh Boy

that may very well be the most inspiring video yet.

was going to take tomorrow off because i'll be travelling all day, but i think i'll just get up extra early instead.

I was thinking I might skip todays WOD because I'm heading to the beach later in the day (traffic is going to blow), but I love deadlifts. It doesn't have to be fun to be fun.

Anyone seen the Military Fitness certification through the Cooper Institue??? It sounds alot like the military Crossfit prescription for fitness... More flattery??? Scroll to the bottom of the page.

http://www.cooperinst.org/education/law_enforcement/index.cfm

Solid work John, wow.

John, that is AWESOME!

"Chewing tobacco is prohibited in the weight room"???

Nice work John.

Damn J.B. Solid work!!!

Wow, now that was impressive...

Bodyweight X 15, man I need to go on a diet...

Attaboy, John!

awesome! How much does he weigh? I'm guessing 170lb.

Great video! Very impressive.
Matt

M 33/170

i am done posting cfwu x3
(i do it everytime!!)

did this after my partial cindy

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

felt ok, was tired, form so so

John, amazing. Really amazing.

what does "1-1-1-1-1-1-1 reps" mean?

#17, 18, 19 -- You don't have to guess... watch the video again.

Ah man im terrible at deadlifts, well practise makes perfect. Gonna be sore tomorrow.

Strong work John!

Is the first part of the movement (the lift) supposed to be executed slow and controlled or quickly?

m/68kg/32
did cindy today as im a bit behind.
22rds + 5pullups & 10 push ups.
right tricep a bit sore afterwards.

Body Weight 190
450#
460#
470#
500#
500#
500#
510#

CFWU X3

105#
125# X 6

Need to get more plates. I can do more than this!

I,ve been doing the crossfit program for about 6 or 7 weeks.
Needless to say i love it.
I,m hopelessly addicted.
Before crossfit i was on a typical 3 way split doing around 8 to 10 reps. I was 12% fat and 78kg.
Now i,m 10.5% fat and 82 kg.
My question to other crossfitters is, has anybody else experienced a sharp rise in muscle mass whilst on the crossfit program...
I,m not complaing or anything. I look great. I,m ripped strong and have enourmous stamina.
I,m English but live in Iceland and i.ve taken fondly to doing my 10k,s up volcano,s :)
CROSSFIT RULES

That is awsome John. It must be the agoge.

265, 275, 285, 290, 295, 300, 305 - beltless trap bar deadlifts. Bwt 113#.

We did deadlifts yesterday ... timing is close enough. :)

Anthony (BW=180)
45x5
135x1
225x1
315x1
405x1
465x1
515x5

Jodi (BW=104)
52x1
52x1
52x1
72x1
102x1
135x1
155x1
175x1
195x1
205x1 (hip felt good - awesome news)

Good work John, that was a beast.

Very impressive at a mile of elevation too.

Amy and Susan

Amy
205,215x6

Susan
175x7

John - great work and effort!

John Brown was one of the best trainers that I met during the seminar in Golden, CO May 12-13: great combintation of passion, knowledge, motivation and respect.
Thank you

m/36/210#
CFWU x 2
225 lb
255
275
295
295
295
295

As rx'd, in kgs.

95
105
110
120
130
140
145

I suck at DL. But at least I suck a lot less now than a couple of months ago (back then I don't think I had lifted more than 60 kg).

Pre:

CFWU x 2 (subbed JPU:s and bench dips)
8 x 20 kg good mornings
8 x 20 kg jumping squats (hard to keep the balance..)
8 x 20 kg front squat
10 x 40 kg DL
5 x 60 kg DL

Then deadlift 1-1-1-1-1-1-1 reps

Started low since I am pretty new to DL:s.

1 x 80 kg
1 x 85 kg
1 x 90 kg
1 x 95 kg (tied PR)
1 x 100 kg (PR!)
1 x 105 kg (PR again!)
1 x 105 kg

Focused on form, and it felt good. I could probably lift a bit more, but I don't want too push it too hard yet. Anyone else getting head rushes when deadlifting heavy loads?

Post: Push press practise (focused on form and being explosive)

10 x 20 kg
10 x 30 kg
5 x 40 kg
10 x 20 kg

Light weights, but it felt good.

24/72.3Kg/M

1. 75Kg
2. 85Kg
3. 95Kg
4. 105Kg
5. 115Kg (failed)
6. 110Kg
7. 112.5Kg
8. 115Kg (success)

james - I've noted my muscle mass increasing, but I'm losing weight. Had put on a couple of Kg since Christmas and not gymming it as much. Definitely developing that greek physique.

age 40
bwt 210#
1-275
1-315
1-335
1-365
1-385
1-405
1-415

24/72.3Kg/M

1. 75Kg
2. 85Kg
3. 95Kg
4. 105Kg
5. 115Kg (failed)
6. 110Kg
7. 112.5Kg
8. 115Kg (success)

# 31, James - I've noted my muscle mass increasing, but I'm losing weight. Had put on a couple of Kg since Christmas and not gymming it as much. Definitely developing that greek physique.

post went funny......

60 x 5
100 x 3

140
140
140 >fail, grip wentfail, 1 inch off groundfail<
realised grip was FAR TOO WIDE

135

all weights in KG

23M 6' 170

280
290
300
310
320
330
335 = New PR by 10lbs ... yes ...

age 40
bwt 210#
1-275
1-315
1-335
1-365
1-385
1-405
1-415

WOW, amazing work John. I think I have my motivation for the day. Thanks for the inspiration.

185
205
225
245
255
265
275

Hadn't deadlifted in a looong time...felt these. Short of my pr by 30 pounds...not good.

Still feeling low, didn't think I had a PR in me and have been weak in closing in on my max weights so did 5x5 instead. Hopefully this will help me break out of the plateau I've been in.

5x5x315#

great video... and I am pumped for today's WOD!!!!!

Nice overheads!!!

I started out with Greg Admunson's warm up from the video section, then jumped in with DL's

warm up: 3 sets of 10 x 135
205 (failed)
205
205
215
215
225
Attempted 235, failed, then completed 225

I think I definitely need to start lighter the next time I do this. Other than that, great workout! I love deadlifts.

I just about lost my grip on the last two sets, even though I was wearing gloves. What do some of you recommend in that regard?

I met John at CFSD 1 week before he retired from active duty. Naturally, he kicked my fanny in the WOD. I had a chance to chat with him after the work-out. We who are not in the military and are not exposed to these people have no idea how bright and talented our SFO's are. It's humbling to realize that men like John (and Andy, Eddie, etc.) have devoted their talents and a part of their lives to the service of their country and countrymen.

Best of luck, John, as you embark on your next chapter in Colorado.

CFWUx3

1/2 Intensity Week
45x10, 135x5, 185x3
225x1x7

Good work John, you have me convinced. Can Pincus do that with a balloon?

arrrggghh! i am dying! i took 2 "personal days" monday and tuesday, then proceeded to get sick and i am still not ready to return to CF workouts... i am chomping at the bit! i love deadlifts! ah, well... soon enough, i guess.

amazing video again! inspiring and a bit torturous for me today. also excellent choice of music -- i have rise against on my MP3 for workouts.

gaucoin -- scottish punk? you should try flogging molly. its irish punk, but still the best running music i have ever found!

295
305
310
315
320
325
330 failed
315

311
361
361
372
377
361
361

That was extremely impressive!!! You are an animal John!!

#14 it also states no chewing tobacco in the cardio room. How does that happen?

warmed up with 10 x 135, 5 x 225
worked mainly on form did all reps @ 315

That was an Awesome video! Good work John.

220,310,330(f),330(pr),310,310,310

CFWUx2
Row 500m (2:08)

Warm up: 10x45, 5x135
185-195-205-215-225-205-205 lbs
Cool down: 10x45

Wow. Quite an impressive level of determination displayed in that video.

Hi from Camp Stanley,Korea
bwt 190 28yo
cfwu x 3
185,205,225,285,305,305,325(fail)
Not the best but always improving.

OUTSTANDING!!!!

Kelly - is you shoulder still giving you a hard time? ref: "trap bar deadlifts"

Either way you still scare me!

Not feeling very ME this morning. PR still 395

225x5

315x2
365x1
365x1
315x2
315x2
315x2
315x5

225x10

Not feeling very ME this morning. PR still 395

225x5

315x2
365x1
365x1
315x2
315x2
315x2
315x5

225x10

WU
.5 mi. walk on treadmill
DL 135# x 10
DL 185 # x 5
WOD
225/245/275/295/315/335

Fantastic work, John!
Very impressive!

285/315/365/385/385/365/365

Great job John B.

28 yom, 188 lbs

275, 285, 295, 305, 315, 295, 295 lbs

Grip strength is a huge limitation right now

John - PHENOMENAL

Holy. Stinking. Crap. Awesome job on the OHS!

#49 Josh, gloves? You're kidding, right? Lose the gloves, watch the grip improve AND search the web for grip strengthening exercises. I watched a video on YouTube yesterday from a guy using kettlebells for that exact purpose.

I think we'd have much less 'double posts' if people didn't click on the 'POST' button like a kid with OCD after drinking a Red Bull...

375x1x7
Hand injury limited grip.

Really strong work in the video John.

#53 Colleen-
Flogging Molly is what gets me pumped for ME days.

WU-
Sprints on elliptical 200m x 3
Hang Power snatch 45 lb bar x 12
Power clean 45 lb bar x 12

WOD-
165-185-195-205(F)-205-205(F)-200(F!)-200-195-185

I did more than the 7 because of the failures. I'm not happy with barely getting 205. My PB is 215 and I was hoping to get beyond that today.

Kate

3rd time lucky.....

60 x 5
100 x 3

140
140
140 >failfail<
135

all weights in KG, grip too wide, realised last rep.

185/195/200/205/215/220/220

Devin, #11...

I actually got certified through the Cooper Institute as a Law Enforcement Fitness Trainer in 2004, and I can say that they aren't pushing Crossfit style stuff much if at all. Don't get me wrong--the Institute is filled with very knowledgeable people (including the gotta-be-80 year-old Dr. Cooper, who is a pretty amazing guy--just read the back of your Baked Lays potato chips)and they've got research to back whatever they say; however, they are more of the "lift weights a little, do cardio a little" mentality. Just my humble opinion.

The military cert wasn't around when I was down there so I don't know much about it, but if it's anything like the L.E. class, it's basically an introductory Personal Trainer's class that any Crossfitter would all but nap through.

Devin, #11...

I actually got certified through the Cooper Institute as a Law Enforcement Fitness Trainer in 2004, and I can say that they aren't pushing Crossfit style stuff much if at all. Don't get me wrong--the Institute is filled with very knowledgeable people (including the gotta-be-80 year-old Dr. Cooper, who is a pretty amazing guy--just read the back of your Baked Lays potato chips)and they've got research to back whatever they say; however, they are more of the "lift weights a little, do cardio a little" mentality. Just my humble opinion.

The military cert wasn't around when I was down there so I don't know much about it, but if it's anything like the L.E. class, it's basically an introductory Personal Trainer's class that any Crossfitter would all but nap through.

I've done deadlifts only once so far as part of a WoD with less weights and more reps.

Watched the DL videos to make sure I understand the form. Warmed up and practiced form with an empty bar.

Then started at 95 lbs. and worked my way up. Felt pretty good, so I kept adding weight, 10 lbs at a time, until I reached my max.

95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215.

Warmup:
Row 5 min. @ 2:25/500, pace
5x1 DL @ 165#
3x1 DL @ 200#

WOD - BW 148#

235
245
250
260
270 (form was rough)
270 (form much better)
275 (form was pretty ugly...)

245# was previous PR, rest between sets around 4ish minutes...pretty excited this morning...

#60 Pierre - My shoulder is doing great thanks to several acupuncture treatments and many, many kettlebell snatches and jerks.

The trap bar deadlift is a little easier on my callouses than using a straight bar. (My trap bar isn't one of those "shrug bars" where the handles are inches higher than they would be with a straight bar; mine is the same height as a straight bar from the ground). I need to be mindful of keeping my hands in good condition as I am training for the world kettlebell sport competition to be held in Miami later this year.

bw 170

405
425
455
465
475 (fail)
405
405

What a great display of strength. awesome job john.

375,397,417,427,437,441,446

bwt-164

pre-CFWUx3
post-MU,hspu practice

CFWU (-pu & dips)
135 x 10
225 x 5

DLs/MUs
355 4/1
355 3/1/1
355 2/2/1
355 2/1/1/1
355 1/1/1/1/1
355 1/1/1/1/1
355 zippo-no grip left

Post:
150 (drum roll) 15# OHS for form. "Baby steps get on the elevator."

Cindy

21 rds

2 off last time

27yom/6'4"/215#

315,335,345,350,355,360F,315x2

355 is a new PR in the post knee/hernia surgery era.

Burgener wux3

135x5

155
165
175
180pr
185 fail
175
175

finished with some light squats and military presses

john brown, that is extremely impressive! great going! i'll be thrilled when i can ohs my bodyweight 1 time.

Bwt: 132

275
295
295
305
315(fail)
315(fail)
295

Felt tired today, form not bad but legs and butt fried from yesterday

Post:
Row 2000m for time

7:37 Tired again :)

23/m/178lbs
As rx'd:
225
245
255
275
295*
285
285

*Failed.

First time deadlifting. The videos were very helpful in getting the proper technique and watching body angles.

It feels like grip is a limiting factor, but I'm not sure if that's the problem or a symptom of something else such as not having the overall strength for the exercise or improper form.

M/42/6'/192

Warmup: I did Cindy for 4 rounds.

Deadlifts:
95 X 8
135 X 3

WOD:
205
215
225
255
275
285
300 (PR!)

Thanks Coach.

Bwt: 132

275
295
295
305
315 (fail)
315 (fail)
295

Felt tired today, legs and butt fried from yesterday.

Post: Row 2000 m for time

7:37 tired again

That is the funniest picture yet. Notice the poster on the wall and the sign on the door next to John.

Strong work by the way.

Wow ... John, that is a tremendous feat ... awesome!

I've been doing the WOD (slightly reduced to fit my ability) for a week now. Yesterday I did Cindy and was only able to finish 4 rounds + 5 pull-ups. My limiting factor was definitely the pull-ups. I can do a max of about 5 strict pull-ups in one set when I'm fresh. I don't have a good place to do pull-ups, so I'm just using a tree branch and haven't been able to kip. The first two rounds I stuck to pretty much strict pull-ups or chin-ups, but in the third round it was taking me so long to do them that I decided to start doing jumps and later negatives. However, the squats were no trouble at all.

So what should I do in a time-limited workout like Cindy when one exercise severely is holding me back from doing more of the other exercises? Should I reduce the reps on the pull-ups? Should I keep the reps up but use jumps or negatives to get through it in a reasonable amount of time? Or should I stay strict and let the pull-ups hold me back with the idea that my deficits will even out?

Thanks for any help. Looking forward to the deadlifts later today.

bw - 202.5
185-205-225-245-275-295-305

222,227,232,237,242

last time: 231

43/m/149#
275,275,285,295,305,(310 fail again),295,285

CFUW x 3 -pull ups (the body needed the extra recovery)

275
295
305
315
325 (old pr)
335 (new PR)
345-fail

172/6'/m/34yrs

110/242
120/264
130/286
140/308
150/330 - new PR
160/352 (f)
160/352 (f)
150/330 (f)

I'm starting to get a better feel for my maximum here, so in the future I'l try to start higher, stick around 150kg longer, then inch up more slowly!

Can anyone recommend a website to get bumper plates??

Thanks in advance.

Matt

John you're an animal! Also, I really like the poster on the wall behind you.

-Beau

30 y/o, 150 lbs.

First Deadlifts since shoulder surgery. Didn't really know where to start or how hard to push!

118
138
168
188
198
208
188

M/48/5'10"/172

Deadlifts
315/325/335/345/355/365(PR)/375M

---------------------------------
Compare to 070408

Deadlifts
315/315/315/325/335/345/355

30 y/o, 150 lbs.

First Deadlifts since shoulder surgery. Didn't really know where to start or how hard to push!

118
138
168
188
198
208
188

WU - 3 mi run, a few pullups and stretches
245,265,275,295,295,295,305(PR)

30 y/o, 150 lbs.

First Deadlifts since shoulder surgery. Didn't really know where to start or how hard to push!

118
138
168
188
198
208
188

M/48/5'10"/172
315/325/335/345/355/365(PR)/375M
--------------------------------

Compare to 070408
315/315/315/325/335/345/355

CPT Eddie

Grip is the limiting factor for almost everyone. It is the weakest link in the deadlift chain. At least, I hope it is weaker than the back/glutes/hammies...

played basketball this morning for an hour and a half.

got home to rest/recover.

workout:
warmup - mow yard 30 min.

275/295/325(pr)/335/345/350/350

grip giving on the 350 some. will have to buy more weight for the next go round. had the big jump in weight because 295 was way too easy. Feel pretty good about this.

mark L

31/m/220/77"

345
345
355
365(f)
355
355
355

Great video. That is hard for real.

145,195,245,275(f),245,265,275(f),270. Couldn't get 275, but 270 is a pr with the straight bar, up from 265. I can go heavier with a trap bar, but I think Kelly is the only one who posts using the trap bar. Anyway, a 5# improvement is better than nothing. Thanks, Coach! BW:168 Y/A:58

Great video. That is hard for real.

CFWU (10), WOD as rxd, 225-275-315-315-315-335-315lb, trying to maintain good form...felt good...some handstand practice after

235
255
275
295
315
335
350-F
340

36y/M/64kg

80kg
90kg
100kg
110kg
120kg
110kg
90kgx3 (Sumo)

+TurkishGetUps with 30kg Barbell

My kids and I are doing Starting Strength for another month or two before switching to the WODs, but we did deadlift two days back. Our top work sets:

Nat (8 y/o, bw 56) 5 X 120

Chris (14 y/o, bw 110) 5 X 180

Tom (44 y/o, bw 180) 3 X (5 X 250)

Gotta buy more weight ...

out of interest, can anyone tell me what nicole weighs...just interested in a comparison with the vid...in every demo of OHS she seems to comfortable do about 20 or more 95lb OHS...would be interested to know what she weighs and how easily she'd do 15 reps...

M/35/5'8"/156

CFWU 3x15 (should've skipped pull-ups...could've used grip)

135
225
225
225
235
235
235

Failure point was grip...could have lifted more if I could've held it.

Work the tennis ball until I can get a grip trainer from ironmind.com ...searching the forum works!!!

Tim: double unders, burgie, hip stretch, dips, chins

pre: snatch 155x2

snatch grip DL, 4" block: 155x5, 245x3
snatch grip DL, no block: 315x1
regular grip DL: 365x1x2, 385x1x5

post: HSPUs, one arm chinups w/pulley assist

Back felt a little tweaky, didn't want to provoke it too much for fear of Very Bad Things happening.

M/35/5'8"/156

cfwu 3x15 (should've skipped pull-ups, could've used grip)

10x135 warm up

185
225
225
225
235
235
235

Grip was limiting factor...could've lifted more. Need to improve forearm strength/stamina.

Work tennis ball until I can get a grip trainer from ironmind.com...the forums really do have all the info.

35/M/200
295
345
365
375
385
375
375

33/F/138
95
105
115
125
135
145
145

Tim: double unders, burgie, hip stretch, dips, chins

pre: snatch 155x2

snatch grip DL, 4" block: 155x5, 245x3
snatch grip DL, no block: 315x1
regular grip DL: 365x1x2, 385x1x5

post: HSPUs, one arm chinups w/pulley assist

Back felt a little tweaky, didn't want to provoke it too much for fear of Very Bad Things happening.

M/31/194

CFWUx2 with 135# clean and press (2x5)
DL's (weight in kgs)
WU: 60x10, 100x5, 140x2, 160x1
WO: 7 singles at 180
pretty much like last time, but form stayed tight this time. Grip was beginning to go, however.

33M / 185# / CF #103 / CFT 815

CFWU (gtg w/1 MU ea rnd)

Deadlift 1-1-1-1-1-1-1 reps

WU: 225x3, 315x1
WORK: 365(f), 345, 345, 355, 355, 355, 365

Not feeling at my strongest today.

245, 265, 285, 295, 295, 295, 295

SASASSASASASASASASASASASASASA
CFWU--samson strecth

3333333 (135 dl--hamstring still sore--working on form)
ball pushups 5x15/ ball plank pulls 5x12
chin L--3x5
upright row 185#/ 2 65#

33M / 185# / CF #103 / CFT 815

CFWU (gtg w/1 MU ea rnd)

Deadlift 1-1-1-1-1-1-1 reps

WU: 225x3, 315x1
WORK: 365(f), 345, 345, 355, 355, 355, 365

Not feeling at my strongest today.

M/50/165 lbs.

Warmup: 10 min. on LifeFitness cycle + 3 rds. mod. CFWU - stretch, OHS X 15, situps (slant board) X 15, decline pushups X 15, back ext. X 15, PUs (6 kip,6 kip,6 strict), dips (10,10,15)

WOD: 185 - 195 - 205 - 215 - 225 - 235 - 245

33M / 185# / CF #103 / CFT 815

CFWU (gtg w/1 MU ea rnd)

Deadlift 1-1-1-1-1-1-1 reps

WU: 225x3, 315x1
WORK: 365(f), 345, 345, 355, 355, 355, 365

Not feeling at my strongest today.

my computer has gone nuts....sorry.

Tim: double unders, burgie, hip stretch, dips, chins

pre: snatch 155x2

snatch grip DL, 4" block: 155x5, 245x3
snatch grip DL, no block: 315x1
regular grip DL: 365x1x2, 385x1x5

post: HSPUs, one arm chinups w/pulley assist

Back felt a little tweaky, didn't want to provoke it too much for fear of Very Bad Things happening.

Holy crap, another marathon but it was well worth it. Me and Trevor S. were tag-teaming this workout again.

367,372,377(PB),382,387,392(f),394.5,397(f)

Hey Rob... Gotcha.

Pre- CFWU+KB
Post- Zero, zip, nada...

135-185-205-225-235(f)-235-245

First time trying Deadlift and didn't find my zone yet.

In the last two weeks, I've ripped 4 calluses off my hands and was wondering if anyone knew of ways to toughen my hands up without having to deal with open blisters on my hands for the next month.

I skipped yesterdays work out since out gym had a fitness challenge where our team rocked. I did yesterdays work out and todays since I had the time and the mood.

Nancy: 7 sets with one extra set of HSPU and 1leg squats

today's WOD 245,295,350,350,300,300,245

160# M/39

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

225
275
315
335
355
365(f)
315

Not even close to my pr(380). Very disappointed with my performance today.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

275x1(x7)

39yof, 144lbs

6 x 60kg (132lbs)
1 x 80kg (176lbs)
1 x 90kg (198lbs)
1 x 95kg (209lbs)
1 x 100kg (220lbs)
1 x 105kg (231lbs) (Decided stop there and end on a high)
8 x 60kg (132lbs) Romanian deadlifts

Finished with core work:
20 x 40kg Floor Wipers
20 x 5kg Medicine Ball sit-ups
20 x 5kg Medicine Ball left lifts
20 x 25kg Good mornings
50 x sit-ups

39yom/160#

did mary today in addition to the WOD

Mary: 7 rounds plus a set of hspu and 1 leg squats

245:295:350:350:300:300:245

another great workout with gaucoin as a motivator/comrade.
367/372/377/382/387/392(f)/394.5!!!!!

we were chasing Rob C who earlier hit 392 at OPT. we both failed at 392 but thought... what's the point of trying again for a tie when a win would taste that much sweeter.
The push is on for 400

5 rounds of:
9 thrusters, 115# + 25# weight vest
9 pull ups, 25# weight vest

8:40

1:10 faster than the same version doing 9 rounds of 5.

Power Cleans

170 X 3 X 3

29m/188#

WU + 5 x 225 Dead lifts

335
370 PR (I got right into it, didn't want to mess around)
375 PR
380 PR
385 Fail
365
365 (Form kinda sucked on this one, but I got through it)

5 x 225

I'm beat! Finally broke the 2 x BW barrier. Cindy is still kicking my butt from yesterday.

yesterday:

OHS 135x5, 155x5, 180x6(BW), 180x4
Snatch 135 5x3 (technique)
100 burpees 6:58

Today:

10-9-8-7-6-5-4-3-2-1
Power clean 95
OHS 95
Pull-up
box jump 30"
16:14 (heavier next time)

Awesome performance, but those squats were a bit shallow. The hip crease did not go below the top of the knee.

335,385,335,335,335,345,345
My PR is 395, which I'm slowly getting back to. I hope to break 400 this year.

Did Monday's:

5 Muscle-Up
50 Squats

Four of us participated as Rx'd and here are the results.

Matt
M/46/202
Time= 9:13

J-Mac
M/38/166
Time= 5:54

Jordan
M/18/180
Time= 6:44

Tommy
M/32/178
Time= 5:29

275/295/275/275/275/275/275
Worked on form and using a double overhand grip.
225x5
135x10

Today's WOD, 7 X 1 Max DL
Warmed up with 2X5 225lb

Work sets: (all 1 rep)
315
335
355
365
385
405 (f halfway up rounded back)
405 (pr w/o wraps which is all I do now that I am Crossfitting)

After rest period banged out the following, as I didnt want to "just" do the WOD today, here it was:

GHD 1 arm KB press in situp position(back parallel to floor) : 1x5 1 pood/2x3 1.5 pood

Turkish get ups 3 each arm 45lb barbell, 3 each arm 65lb barbell

Tucked front lever holds 3x10 seconds

skin the cat piked X 3

partner slamball crunches (partner stays bottom of squat after slamming to partner) 10 each partner

Thats about it. Felt really good. Was really glad to get up 405lb today. It was a fight, but I kept my form good throughout, which makes me happy.

"Fran" sub'd 65 lbs for thrusters

8:37

CFWU 3X12

OK, so the PR's (everything over 250)listed should all have an *. I was new to deadlifting before starting Crossfit on May 1. Also, the last (my first) CFT was the day I converted and stopped wearing a belt for anything. Last CFT was not a sandbag effort!!

warm up oly bar X10, 135X8, 185X5, 225X3

250 (old pr)
260
265
270
275
275
275

cooled down a bit walking and stretched.

Crossfit rocks. I want to get my wife on it, but the pull ups and stuff scare her. I was in relatively pretty good shape prior to starting Crossfit. I have stayed about the same weight (175)but lost fat and gotten stronger. I always tried to be intense in my workouts but didn't have the instruction, focus, variety, or expertise/philosophy Crossfit provides. Thank you so much!

By the way, it took about two days of reading the site after hearing about CF before buying in and starting. Also checking with a relative that had heard of the program. I was impressed by all the information available. If a knock off site had come to my attention (like the one discussed earlier this week) instead of the real deal I would never have started --based on that site. For what it's worth...

BW 166
275, 275, 295, 300, 275, 275, 275

CFWUx1
BWUx1
Snatch 65lbx5 95x5 115x5 135x5 145-5x1
box sq practice

5/25/07
315 X 1
335 X 1
345 X 1
355 X 1
355 X 1
365 X 1 PR
375 X 1 PR

M 50 69 178 CFT 720
Did Cindy as warmup: 15 rounds, 5 pullups, 9 pushups.
WOD: 275 295 315 295 295 300 300
Post: 3x3 DL 225lbs.

Still in recovery mode from illness.

CFWU x 3

DL 5-5-5-5-5 @ 95#

Seeing everyone else in triple digits give me something to shoot for!

John- Nice work bro. Give me a call when you can.

Took the football team outside for some fun in the sun Jersey style.

5 stations-5 minutes at each station-do as much work at each station as possible-rotate (3-4 players per station)

1. Wall Ball x 15 (our heaviest ball is only 5kg)
2. Sled Drive x 20yds
3. 1-Arm DB/KB Snatch x 10/10
4. Tire Flip and Jump (flip tire jump in/out repeat)
5. Pull Ups and Dips x 5/5

Nice way to start the holiday weekend.

200lb/66"/38yom

1 @ 315
1 @ 365
1 @ 405
1 @ 415 old pr
1 @ 420 new pr
1 @ 425 fail on three attempts
1 @ 405 fail, but got it on 2nd try!

37yom 185lbs
CFWU 3 sets
Warmed up with
105 x 8
135 x 3
WOD:
205
215
225
235
240
255
265 pr (still not up to "novice" yet. i htink my form is better, tho, now. was feeling good at the end, like i could have done more.)

pre-cfwux3
wod-357,364.5,369.5,374.5,379.5,384.5,392PR
post-off to the dentist for more pain

pre-cfwux3
wod-357,364.5,369.5,374.5,379.5,384.5,392 PR
gaucoin-great work, you $@45&*$#@4!!
It's a race to see who does 400# first.

Thanks Bret, I thought it was probably just a grip thing but wanted to make sure it wasn't a sign of bad technique elsewhere.

Oh and deadlifts like this, at least for being my first time doing this exercise, the "you really did some work" feeling in my back muscles hit about 3-4 hours post workout rather than the normal 10 minutes after on the way out of the gym. Love it though, love it.

26 yom 205#

225
255
275
315
325
330
335

335 is new high, been doing strictly cf stuff for 3 weeks and I think the deadlift has gone up 30-40 pounds which is amazing.

gaucoin I apologize for the dbl post - must be the RED BULL

Oh Rob, you had 400 well in your reach but you stopped short, I think you would have got it today...

34 / M / 175lbs

185
215
275
315
355
375
395 (PR) Form was solid but that was my max for the day. Up 10lbs from a little over a month ago. I am up from 365lbs in January.

I'm looking forward to seeing this one again in the not too distant future. I can't wait to post over 400lbs.

225
245 x 2
265 x 4

e.t. x 500kcal/27 min

very impressive OHS!!!

Rob, my post is lost somewhere. I too hit the 394.5 with gaucoin.

41 yom 180lbs
CFWU (3sets)
I warmed up my DL with 1 set x 185 for 5 reps.

DL 215-235-255-255-265-270-270 (almost failed on that last one). This is only my 2nd week of CF, I was into weights routine before. I am used to do DL like this: 3-4sets 8-10 reps with 235. So I don't know whether I should call this my PB, but I was impressed with myself.

500m C2 rowing in 1:48

3sets x 10reps of weighted dips and
3sets x 5reps of pull ups (both exercises with 25lbs weight on a belt).

I feel fine. Tomorrow will tell if I went overboard. Cheers everyone! CF Rocks!!

Oh Rob, you had 400 well in your reach but you stopped short, I think you would have got it today...

41yom 185lbs
Good CF day for me today!...

-CFWU x 3sets
-DL warm up 1set x 5 (185lbs)
-DL 215-235-255-255-265-270-270 (almost failed last rep).
This is only my 2nd week of CF.I am used to do DL as apart of a weight routine. I usually do 3-4sets of 8-10 reps (235-255). I don't know whether I should call this my PB, but I was impressed with myself! Then I finished with:

3sets of
-10 weighted dips (25lbs)
-5 weighted pull ups (25lbs).

-500m C2 rowing in 1:48

I feel fine. Tomorrow will tell if I went overboard. Cheers everyone! CrossFit Rocks!!

Full CF warm up
60#, 75#x6

Today our football players did a "Fight Gone Bad" influenced training session. It went like this:

5 stations-5 minutes at each station-do as much work as possible in given time

1. Wall Ball x 15
2. Sled Drive x 20yds
3. 1-Arm KB/DB Snatch x 10/10
4. Tire Flip and Jump (1 flip jump in and out x2)
5. Pull ups and Dips x5/5

It was fun in the sun Jersey style!

Deadlift 1-1-1-1-1-1-1 reps

275,
295,
305(f),
305, (pr)
315(f, break from floor),
310, (pr)
315(f),
305(f)

got a muscle up today!!
I had my rings set up high, jumping up for dips during the warm up and decided to go for it (without jumping) and got through!
sorry, had to get that out of my system.

For the WOD: at home on leave, no gym nearby. Made up my own:
5 rounds for time:
20 double unders
10 ring dips

Not the most hardcore workout, but it took the wind out of me.

28/M/185
CFWUx2

50% week
235/265/285/300

Followed by 2 hrs. of yardwork. I'm not so sure I'm happy that the lawnmower is working again.

28yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Deadlift 95lbs x 10, 115lbs x 5, 135lbs x 3.

Deadlift
185lbs x 1
205lbs x 1
215lbs x 1
225lbs x 1
235lbs x 1-1-1

3 minutes rest per set
Foam roll after
Compared to 070408: 175lbs x 1, 185lbs x 1, 195lbs x 1, 205lbs x 1, 215lbs x 1, 225lbs x 1, 235lbs x 1

age 17 bw 165

185/205/225/235/245/255/265

I so didn't try to post twice, the comment board has gone bonkers or the gods of irony have come for me...

bwt: 148
cfwux3
225x2 (to alternate grip)
245x2 (")
265x1
285x1
295x1
305x1

I so didn't try to post twice, the comment board has gone bonkers or the gods of irony have come for me...

31 M 195lbs

275x1
195x1
315x1
315x1
315x1
315x1
325x1

Holy crap, I think the ForgeFit guy is jammin' the system here, or I need to shut up.

Hey guys. I looked all over the FAQ and couldn't find how much rest we should take in-between sets of 1 rep. Can you guys tell me?

235 for all 7......didn't feel like the workout kicked my ass tho, but if I did anything heavier, my hands would lose grip. any advice on that too?

got a muscle up today!!
I had my rings set up high, jumping up for dips during the warm up and decided to go for it (without jumping) and got through!
sorry, had to get that out of my system.

For the WOD: at home on leave, no gym nearby. Made up my own:
5 rounds for time:
20 double unders
10 ring dips

Not the most hardcore workout, but it took the wind out of me.

Did I mention I haven't exercised since last August?
Minimal free weight experience

34
5'9"
160lbs.

7x140lbs barbell deadlift
swam 20 laps, 40 yds/lap, with kickboard, alternating "crawl", back, and side strokes

bwt: 148
cfwux3
225x2 (to alternate grip)
245x2 (")
265x1
285x1
295x1
305x1

44/176

10 x 154
5 x 242
3 x 286
1 x 402
1 x 452 PR
1 x 402
2 x 5 x 242 with snatch grip.

44/176

10 x 154
5 x 242
3 x 286
1 x 402
1 x 452 PR
1 x 402
2 x 5 x 242 with snatch grip.

2nd WOD, Cindy embarrassed me last night
1st DLs in ~10 years, started small

BWT: 168

160
180
200
215
225 x 6

My brain rebelled at the 1st 215 and 225, but they got easier once I had muscle memory to assist.

2nd WOD, after Cindy humbled me last night
1st DLs in ~10 years, so I started slow

Bwt: 168

160
180
200
215 x 2
225 x 5

Brain rebelled at the first 215 and 225, but muscle memory made it much easier after that. Might push higher next time.

2nd WOD, after Cindy humbled me last night
1st DLs in ~10 years, so I started slow

Bwt: 168

160
180
200
215 x 2
225 x 5

Brain rebelled at the first 215 and 225, but muscle memory made it much easier after that. Might push higher next time.

33yom/5'8/180
225
275
295
325
335 -- form not pretty
335 -- tighter form -- failed
325 -- got it -- form better but still needs work, butt coming up some

alright, I thought I was tougher than all of the rest of you and didn't pay any attention on how to deal with torn caluses from pullups. So it seems that I'm not. After yesterdays "cindy" my hands are toast. Any suggestions for the girly boy???

Apr 8: 70x5,80x3,90x2,100,105,110,115(f),110,110,100 kg

May 25: 60x5,90x3,100,110,115,115,110,110,100,90 kg

Heroic Effort.

32M 210 6'4"
second time doing DL

225
275
300(f)
300(pr)
300(f)
295
295

I have the same question as #101

I find my sport (rowing) has made me a lot better
at some of the things you guys do than others. When I'm doing a timed circuit (like "Nancy"), I'll get hung up on one exercise (in this case push ups) and sort of breeze through another (in this case the body weight squats).

Obviously it's my deficiency in strength that makes 10 pushups go slowly but it results in what seems like too much rest before the squats.

I think I understand the concept of a varying training stimulus and that different portions of the workout may be challenging for different reasons but it also seems like maximal intensity should be required throughout. (Basically, I just don't see myself meeting pukey doing Nancy without more arm strength; lack of strength limits the metabolic challenge)

Any thoughts on this would be appreciated.

First time attempting this WOD, 4th WOD overall

Never did too many deadlifts in the past, here are the results...

20/M/160

185
205
225
235
245
255(F)
235

Overall i was pretty impressed, i got 1.5X my bodyweight which is what i was aiming for, next target the 2.0x :D

25 yom 6'2" 155#

Warm-up (10 dips, 10 pull-ups, 10 ohs with 45#)x3
DL warm up:
3x95# 3x115# 3x135# 3x155# 3x185#

WOD: 205x2 215x4 225x1 (PR!!)

25 yom 6'2" 155#

Warm up: 3x(10dips, 10 pull-ups, 10 ohs with 45#)
DL warm up: 3x95# 3x115# 3x135# 3x155# 3x185#
WOD: 2x205 4x215 1x225 (PR!!)

BW 60kg

Deadlift at lunch

20kg x5
40kg x5
60kg x5
80kg x3
90kg x2
100kgx1
110kgx1
120kgx1
130kgx1
140kgx1
150kg missed
140kgx1

Modified Jackie tonight

1000m row
50 10kg ball slams
50 foot rope climb
500m Row
30 10kg Ball slams
30 foot rope climb
250m row
15 10kg ball slams
15 foot rope climb

Total time 25 minutes give or take, not paying close enough attention to the watch but I can say Pukie was knocking at the door.

bw: 110
Didn't have it today on the DL not even close to my pr.
155-165-175-185-195f-195f-190f

After did 5x5 with 135# DL

BW 60kg

Deadlift at lunch

20kg x5
40kg x5
60kg x5
80kg x3
90kg x2
100kgx1
110kgx1
120kgx1
130kgx1
140kgx1
150kg missed
140kgx1

Modified Jackie tonight

1000m row
50 10kg ball slams
50 foot rope climb
500m Row
30 10kg Ball slams
30 foot rope climb
250m row
15 10kg ball slams
15 foot rope climb

Total time 25 minutes give or take, not paying close enough attention to the watch but I can say Pukie was knocking at the door.

22/m/5'10'/210

135
225
245
275
275
275x2
275x2
275x2

bw: 110
Didn't have it today on the DL not even close to my pr.
155-165-175-185-195f-195f-190f

After did 5x5 with 135# DL

I am having trouble with deadlifts. PR set 1 year ago was 310. Today's results were:
275
285
295 f
295 f
290 f
285
285

Not sure what is going on here given strong progress in all other areas of Crossfit. Guess I have some homework.

Tariq

I am having trouble with deadlifts. PR set 1 year ago was 310. Today's results were:
275
285
295 f
295 f
290 f
285
285

Not sure what is going on here given strong progress in all other areas of Crossfit. Guess I have some homework.

Tariq

34/m/183

CFWU X 2
Deadlift WOD
225 X 5 Warmup
295
305
315
325
335
345
355
365 Failed
360 New PR

Ran 5km 23:58 New PR

Age 34
BW 145#

285-290-295-300-305-310-310

43 yoa male 200lbs

as rx'd

245
275
300
315
365
375
390

44 yo man 5'11" 204 fat

135
225
295
365
415
365 x 2

CFWU 3X12

after some warm ups:
250 (old pr, but pretty new to DL and no belt for anything...CF too)
260
265
270
275
275
275

45 yom 202

375x1
410x1
430x1
450 f would have been pr
450 f again
400x1
400x1

M/23/5'9"/170

415
435
455
new clients came in, I could only do 4x1, so I decided to jump up for new pr
505(previous max at 500)

235x3
285x1
305x1
315 F
315x1
325x1
330x1 (All the weight in my stack, wish I could more!)

45 yom 202

375x1
410x1
430x1
450xf would have been pr
450f
400x1
400x1

75/85/95/105/115/125/135

75/85/95/105/115/125/135

235x3
285x1
305x1
315 F
315x1
325x1
330x1 (All the weight in my stack, wish I could more!)

27/m/215
320
340
350
360
370(pr)
375(pr)
380 failed

Then did:
50,40,30,20,10 rep rounds of
double unders
pushups
situps
14:34

M/36/5'11"/165

OHS + Good Mornings x 2 x 10
Burgener warmup

245/265/275/285(f)/280/285

Last time: PR of 225

Then 7 sets of 4XPU + 4X Dips + 10 GHD situps

235x3
285x1
305x1
315 F
315x1
325x1
330x1 (All the weight in my stack, wish I could more!)

56/M/195 255,285,305,315,325pr,330F,315,315

46/F/125 115,125,130,135,140,140,145

m/21/6'0"/185

225
255
275
295
315
325 (PR)
335 (PR!!)

Felt great... second time doing heavy DLs.

26yom, 175#

365
405
425 (fail)
425
435 (fail)
405
405

Didn't have my best stuff today.

M/32/170

CFWU x 3

275
295
315
335
355 f
355
315
315

m/19/150#

135
145
155
165
170
175
175

Scrolling up I feel so unaccomplished.

29 yom 29# 6'2"
305
315
325
335
345
355
365

M/29/6'6"/278

CFWU x 3

275
295
315
335
335
355(PR)
365(F)

295
315
335
350-fail
350-PR
295
225

#191 - If I'm going for a PR (which I always am in the 7 sets x 1 rep WODs and CrossFit Total) I use no less then 5 min, sometimes more even pushing 10 min. If its 3 reps I'll use 3-5 min. Over 5 reps per set I use 3 min between sets no more. A pure strength move which is your 1 rep max should beat the crap out of you both on a physical and neurological level. I can tell when I'm hitting that level, its why on my big lift days I get to it right away. I don't want to be on the 7th 1 rep max and be completely drained, I'd rather hit it on rep 2-4 of days like today.

My 2 cents.

10 x 135
5 x 225
1 x 315
1 x 315
1 x 325
1 x 335
5 x 225
10 x 225

33 yo M / 181#

335# x 1 x 7

33 yo M / 181#

335# x 1 x 7

M/30/6'/180

185
205
225
245-fail
235
235-fail
230-fail
225
225
225

I just started lifting weights again after taking a few months off. Maxing out on deadlifts was probably not a smart idea but I wanted badly to jump on the crossfit bandwagon. I needed a new routine and I discoverd crossfit after the 300 movie. I'm looking forward to keeping up with the WOD's and reading the comments. You guys keep me inspired.

willp
shoveled 2 tons of rock today
much more work to be done tomorrow.
missed day

As RX'd,

EDWARD: 185, 205, 225, 235, 245, 245, 265 (PR)
KIMO: 225, 245, 275(f), 265 (PR), 225, 225, 225
DREW: 135, 165, 185, 205, 205, 215 (PR), 225 (f)

Good day - great to see how much Drew has improved and how my own strength is coming along. Afterwards, I rowed 2000m and am getting ready for an evening run tonight. My legs hate me.

M/39/5'4"/173

135, 145, 155, 165, 175, 185, 195

CrossFit Day 10. Still easing my way into it. Gonna start adding more training for the USAF Half Marathon on Sunday. I'm feeling great!

M/51/6'2"/195

275,295,315,335(f),335(f),325,325

Hi Coach,

After my March fitness test, I speculated about being within range of maxing out for push up and sit ups, something I have not been close to since AOCS 17 years ago. After my return from Iraq, I've made approximately every other WOD, but have not trained for PU/SU or non-WOD running, at all. Today I maxed PU/SU (added 5 reps to each), and cut another 11 seconds off of what was the fastest 1.5 mile I've made in years, perhaps since running a sub-10 minute run in '89.

Before Crossfit, I really wouldn't have even aspired to max PU/SU, thinking it would require more time than it was worth to train that much.

In the grand scheme of things, it doesn't mean anything, but it was rather satisfying for a 43 year old father of 3 with a rebuilt knee to reach that level of performance.

I look forward to a substantial knowledge boost in Vancouver next month.

Aswab

135,145,165,185,195,205,205 - form failing on last set.

Bwt:165
135,155,195,205,215,225,225
Apr 8th -205
Feb 21st -195
Jan 31st and first time 145 (Bwt @185)
It is so nice to see my improvements, and just like to give all you guys a big thank you. Crossfit is the best thing to happen to me, and more likely has save me form having a heart attack. Thanks again, Brandy

235x3
285x1
305x1
315 F
315x1
325x1
330x1 (All the weight in my stack, wish I could more!)

M/39/5'4"/173

135, 145, 155, 165, 175, 185, 195

CrossFit Day 10. Still easing my way into it. Gonna start adding more training for the USAF Half Marathon on Sunday. I'm feeling great!

M/39/5'4"/173

135, 145, 155, 165, 175, 185, 195

CrossFit Day 10. Still easing my way into it. Gonna start adding more training for the USAF Half Marathon on Sunday. I'm feeling great!

235x1
245x1
255x1
265x1
275x1
285x1
295x1

235/255/305/305/315/305/305

post: 1-min amrap situps, 100 DU's, tabata squats

M/35/6'1"/207
CFWU x 1
W/U 135 x 8
185 x 8
225/275/295/305/315/315/315 then 185 x 10
Form getting better just never worked this heavy before...LOVE IT!!!
"Cindy" crushed me. 18 rounds. Never had the skills to Kip so the pull ups were all dead hangs. Ouch!

Age 51/BW 240#
Deadlifts 7x1 (225/245/265/285/305/325/345), best deadlift session in a long time.

235x3
285x1
305x1
315 F
315x1
325x1
330x1 (All the weight in my stack, wish I could more!)

Age 51/BW 240#
Deadlifts 7x1 (225/245/265/285/305/325/345), best deadlift session in a long time.

Age 51/BW 240#
Deadlifts 7x1 (225/245/265/285/305/325/345), best deadlift session in a long time.

F/34/144/16wks postpartum

wu- 1 mile run w baby jogger, 10 baby pushups, 40 baby crunches, lite yoga
baby goes to bed
mommy goes to home gym

barx10
55x10
75x6

Not feeling entirely confident about my DL form..better safe than sorry!

warm up sets
135x5
225x5
315x5

385x1
405x1
425x1
435x1
445x1 ties my PR which I was starting to think was a fluke
425x F momentary lapse of concentration failed at knees
405x1

Mark
Back still not right
185, 185, 205, 225, 225, 235

BW 60kg

60, 65, 70, 75, 80, 82.5, 85(F) kg

haven't reached 82.5kg for some time
probably the fruit and english muffins eaten before going to the gym (carbup)

"Fran"

sub'd 65 lbs for thrusters

Pull ups big weekness still

8:37

cfwux3
255,275,285,295,305,315,325f
then 295x3, 255x5 back off sets

27yo/185bw

225
315
365
405
425
445 (failed)
445 (failed)

d - 29/173

405 x 7

took it easy today

j - 33/125

worked up to 215

Didn't log, and re-did failures. Something like 235-325 (failed on 325, my PR). No pain, good stuff.

225
245
265
285
305
315
335

10x135, 1x225,295,315,385,405,455f,435 6",405. 10 min ellip wu 17/17.

not good! 500. 75 lbs from PR. all i had.

17/m/135

1-1-1-1-1-1-1
185, 235, 275, 295, 300(PR), 255, 255

32/M/185
7 sets of 1 rep at 305lbs

31YO/M/205#
225
245
275
295
305
325
345

31YO/M/205#
225
245
275
295
305
325
345

m/28/205#
cfwu x2, 135x5 225x3
315
335
355
365
395
405
405

third crossfit workout i have done and i feel like i am showering in strong juice now!

m/28/205#
cfwu x2, 135x5 225x3
315
335
355
365
395
405
405

third crossfit workout i have done and i feel like i am showering in strong juice now!

deadlifts 1,1,1,1,1,1

405,425,435,440,445,450,455lbs

deadlifts 1,1,1,1
405
425
435
440
445
450
455lbs

28 yom
5'6" - 165#

cfwu x 3 (minus back extensions)

Deadlift warm-up: 135# x 5

WOD Sets:

225#
245#
265#
285#
305#
325#
335# (Fail)

Still working out proper form.

Followed up with 500M swim (freestyle & breaststroke)

204#

315
365
405
425
445
465
480PR
490PR

28 yom
5'6" - 165#

cfwu x 3 (minus back extensions)

Deadlift Warm-up - 135# x 5 reps

WOD Sets:

225#
245#
265#
285#
305#
325#
335# (Fail)

Still figuring out proper deadlift form.

Followed up with 500M swim (freestyle & breastroke)

204#

315
365
405
425
445
465
480PR
490PR

275x2
315x1
365x1
385x1
405x1
415x1
425-F

238#

275
315
335
365
385
405
415PR
425PR

238#

275
315
335
365
385
405
415PR
425PR

26yom 230btw

200x1
230x2
250x7

This is my fourth day on Crossfit, workin through the pain!

15 BW OHS my hat is off to you John now lets see 20 (-:

45M/235#

365
405
405
405
425
435PR
440(fail)
405

fran

sub'd 65#

8:37

never done deadlifts before, 225-245-265-285-315-315-315, felt good but grip felt week! need chalk.

wod

225-275(pr)-275(fail)-275(fail)-245-245-265-265-275(yes!!)

225
275
315
365
385
385
385
405 (Fail)

Age 25
Bwt 110

125,135(bad form),135 (bad form),125,125,125,125

Go with lighter wt to work on form.

BW70kg
130kg 1,1
140kg 1,1,1,1
142.5kg 1,1
145kg 1,1,1
Rest 2min between attempts

45 / 179

warm-up 1 1/2 hours of soccer

155 (5)
245 (3)
287
309
330 (F)
309 (F)
245
245
245

boys and girls - don't play soccer before an ME day and expect to get a PR

on a side note, one of my boys ,Ian age 12, joined me for a deadlift workout. He got body his body-weight.

45 / 179

warm-up - 1 1/2 hours of soccer

155 (5)
245 (3)
287
309
330 (F)
309 (F)
245
245
245

One of my sons, Ian age 12, joined me and deadlifted his body-weight. There's another CrossFitter among us.

185-225-245-265-275-295-315

315
315
320
325
325
315
225 x 3

my post from yesterday got lost in cyberspace.
A great workout tagging off with gaucoin with some Dropkick Murphy's in the background can do wonders.
367/377/382/387/392(f)/394.5/397(f)
failed at 392 which was what Rob C got earlier in the day at OPT so I thought if I am going to try the lift again why not break the tie in the process.

24/M

295-345-365-375-385-395-345

395 is a new PR

Warm-up

3 x 185#

Work Sets
1 x 205#
1 x 225#
1 x 245#

Note: Coming back from a week off, so taking some of these WOD's at half strength. Did this immediately after 1/2 Cindy.

26yoM/68kg

Deadlift 1-1-1-1-1-1-1

140kg-145kg-150kg-140kg-120kg-120kg-120kg

weak today, even the warm up at 100kg felt heavy.

24m/215

225
245
255
265
275
285
285

155-170-175-175-180pr-180pr-170(tired)
Hit a new PR at 180. Just 5# off 1.5xbw.

M/160/24YO

1: 225
2: 235
3: 245
4: 275
5: 295
6: 315
7: 335 (failed)

Tried to stay light to work on technique, and trying some new grip lenghts on the bar.

40 #173 M

CFWU

1- 225
2- 225
3- 275
4- 275
5- 295
6- 295
7- 295

500m row 1:38.6

Focused dead lift technique on keeping back on heels.

Started to do the WOD, but changed my mind when the first heavy DL brought pack up a nagging pain.

Did a beach run and cal's in the morning.

24/M/150

1 - 205
2 - 215
3 - 225
4 - 235
5 - 245
6 - 255 (PR)
7 - 260 (PR)

1 X 225lbs
1 X 235lbs
1 X 245lbs
1 X 255lbs (PR/Bad Grip)
1 X 265lbs (PR)
1 X 275lbs (PR)
1 X 285lbs (PR)

Kinda happy about today....

CFWU
252, 252, 257, 266, 276(pr), 286(pr), 301(pr)

135x5
225
275
295
315
325
315
315

95, 115, 145, 185, 205, 225, 225(f), 215

135, 155, 175, 185, 185, 190, 205

195,205,215,225,235, and 245

25/f/5'2/135#

run: 50 minutes = 6.38 miles

155x2, 175x2, 205x2, 215, (pr)225(f), 220, 220

went into the gym thinkin i might set a new pr . . . . but i wuz foiled. the Hoff's workout partner is this pint-sized cutie and she wuz watchin me.... i got nervous. o well, next time.

M/33/84kg

tabata something..or the other

scaled it down to 4 rounds per exercise.

reps: 229

37 yom/182 lb

Did this on 5/26. 1 day late.

burgener wu, then BS: 135 x 5, DL: 135 x 8, 225 x 5, 315 x 2

390-400-410-420-425(ties pr)-430!-435f

Did Lynne right afterwards.

So happy with this - I was crushed after Cindy the other day, then a very vigorous roll at ju-jitsu yesterday, but forced myself to go to the gym. Still not feeling it, but managed a pr on DLs. Love days like that.

M/30/6'/180

185-205-225-235-245(fail)-235(fail)-225-225-225

Just getting back into shape after not lifting for many months. I was worried about doing DL's after such a long lay off but they felt good.

I'm new to crossfit and this was my second WOD. I'm looking forward to this program and becoming a part of this community.

Age: 37
B.W: 157
CFWU X 3 X 15
WOD: As rx'd:

135
225
295
315
335
355
385

135-140-145-150-155-160-165

ME singles alternating DL/MU
DL 135, 225, 245, 250, 255, 260, 265-f, 5x1x245
MU -80, -70, -60-f, -70x1x3, -60x1x5
20 jump to high square fat bar pullup singles
5x(row 200m, 10 pushups) ~5:45

only got 365 lbs. 395 sill pr.

Dynamic Warmup (7min), than,

5 rnds:
5 burpees
25 situps

DL:
115x7
115x6
135x1
155x1
185x1
205x1
185x1
185x1

Finished with:
3 rnds:
20 hanging knee raises
10 situps
5 slapping chest pushups

26m/175
1st time to do deadlifts
started off light
135
155
175
185
195
205
225
recovering from back injury, and was pumped that back handled this well, and it's got to be because of crossfit

"Fran" sub'd 65#

8:37

Short on time, had to make it a little less intense and build up faster. More of a warm up to heavy load keeping very strict form.
135
205
255
275
295
295
295

M/27/194

CFWU x 2

Warmed up with 135 x 10, 185 x 6, 225 x 3

275
285
285
305 (F)
300
300
300

300 is the still my PR but last time I got it I only got it up once.

Finished up with some muscle-up and front lever practice. The chalk I got yesterday helps a lot. I'm so close to a muscle-up I can taste it....

M/45/6'/225

CFWUx3

WOD as Rx'd

225
255
265
275
285
295
305

I'm still pretty new at this, and I think that I need to be putting more weight on for the DL. 305 is actually my PB, but it felt very manageable. More next time...

345 355 365 370(F) 370(F) 345 315.

235 255 265 275 285 295(f) 285(f) 255 255

Deadlifts - 7 sets for MAX
235x3
285x1
305x1
315 F
315x1
325x1
330x1 (All the weight in my stack, wish I could more!)

Max=1.8333 x Bodyweight (180ish)

First time really doing deadlifts.
255x1
265x1
270x1
275x4
A little worried about my back.

28/f/156#

CFWU x 2 minus supermans. Chin-ups felt smooth and painless, so I think my ab strain is gone. Hooray!

165
180
195
210 F
200
200
190

210 is my 1RM from the last CrossFit total. I was hoping to meet it and go for 215+, but I only got it a couple of inches off the ground.

45 / 179

warm-up -- 1 1/2 hours of soccer

155 (5)
245 (3)
287
309
330 (F)
309 (F)
245
245
245

My 12 year old son, Ian, deadlifted his bodyweight. It was his first oly lift. Another Crossfitter in the making.

Deadlift:

327 x 1
347 x 1
357 x 1 (bar started to slip)

41yom / 151

CFWU x3 x15
WOD - Deadlift 1x7
295, 305, 315, 325, 335, 345, 355PR

Post - Additional AB work

26/M/201

205
225
235
275
285
295
295

Jeff-311-363-378-403-403-353(no hook grip)-353(no hook)-353(hook)

CFWU x 3

WOD: Deadlift 1-1-1-1-1-1-1 Reps

255
255
265
275
285
295
295

Deadlift 1-1-1-1-1-1-1 Reps
225
275
295
295
295
295
295

Olivia

115-120-125-130-135-145-150
everything over 135 was a PB)

210lbs for the first time lifted all the weight I own

still in my first weed of trying some CF workouts...

m/31/150#

225
235
240
245
250(PR)
250
250

I love this! I'm sore in places I never even thought of! The muscles (cartilege?) between my ribs... in my throat... sheesh, i must've really been it some skinny pedal :)

M/23yo/150lb

245-255-260-265-270-275-280

got 280 on the 2nd attempt - new PR!
BJJ seminar with Rodrigo Medeiros earlier in the day

185/225/275/295F/285/285/285

28/F/105#

175-185-190-200-205-200-195

Horrible deadlifting day. 25# off of PR.

Warmup: 1000 meter row (4:00)
205
225
275
295
305
315(F)
310
295
Finish: 1000 meter row (3:37)

30/m/153

warmup
155 X3

WOD
243
265
287 PR
287
275
275
275

275 one more

I'm so close to deadlifting 2X BW, I can taste it!
Feeling good.

did 18 rounds of cindy in 20 minutes to make up for lost days due to finals.

WOD
285 for 9 reps. my bar at home couldnt fit more weight. thats a PR by the way.

31 yom, 168lbs, 68inches
135,185,235,255,275,285,290

warmup: jump rope x 5 min; ab wheel x 3 sets

d/l 220c/220s/220c/220s/220s/230s/240s

finished with 5 sets of power shrugs up to 185

185-225-250-265-275-275-285

Charity-
225-225-235-235-245-245-225
Back felt like it was starting to round too much with 245#

Thought WOD read squats instead of deadlift so squats it was

M/37y/180

225/235/245/255/265/265/225x2 (deep)

225x5
275x3
315x3
365
405
485
515 (f)
515 (f)

Gotta get my posterior recruitment going again

M/33/5'10"/185

Ah, deadlifts. The exercise I love to hate. I haven't done deads in about a year and a half, at least not for max weight. Between the year plus off with injuries and having kids, plus having a tweaked lower back that needs to see a chiropractor, I wasn't sure what to expect from today. Wasn't totally pleased, but not totally disappointed either.

My PR is 330 (Jun 05?), but not today.

225
275
295
305 failed
300 failed
300 got it, finally
305 failed

anything over 300 just wasn't going today.

M/37/174

Did a speed workout first at the local HS track -- getting ready for my next 5k on Sunday:

1.5 mi w/u
10 x 200m intervals with 200m jog between (37-41 sec intervals, avg: 5:12/mi pace)

1 mi c/d (3rd lap in 1:24 = 5:36/mi pace)

Doubled this with Deadlift workout afterward:

225,225,245,245,265,265,275(pr)

Felt strong today, but hot and humid in Northern VA!

225
275
315
350 (failed)
350 (up, but ugly- PR)
350 (failed)
smoked

M 31/205

205
225
255 (old pr)
275
285 (pr)
290 (fail X2)
285 (fail X3)
275 (fail)
265 (fail) Checked to see if someone had bolted the bar to the floor.
255

30 pound increase.

225
275
315
365
385
385
385

Back was not straight enough at 385. Next time, pay more attention to form, but keep same weight.

225, 265, 285, 295, 265, 245, 245

295

Aswab #248
Welcome home Paul!

I'm not going to the cert personally but my unit is sending someone there. I'll ask him to look out for you!

Regards,

45/145

CFWU
135x10 WU
185x5 WU

225/245/245/245/245/245/245

Thanks Coach

This is a correction on my earlier post. Like a dummy (noob) I thought the bar weighed 15lbs. So, I was delighted to learn today that all my scores are 30lbs higher than previously reported. Revised numbers:

37yom 185lbs
CFWU 3 sets
Warmed up with
135 x 8
165 x 3
WOD:
235
245
255
265
270
285
295 pr
(if only i had known i was only 5lbs away from the 300s..)

37/M/190--Syracuse NY
275/295/315/345/365/385/405-f(x2)

Maybe if I hadn't done 395 squats yesterday during Cindy....

225/245/245/255/275/275/275

Couldn't get 345 this time. got 365 on the last CFT

M/48/5'10"/172
315/325/335/345/355/365(PR)/375M
--------------------------------

Compare to 070408
315/315/315/325/335/345/355

(kgs)

90
120
130
140
140
130

225
3315
365(F)315
335
355
335
335

315
335
345
355
365
370
375 failed
I stink

205
215
225
235
245
255
265 failed
265
all of them were double-overhand deadlifts until my grip failed on 265. the last 265 was with an alternated grip.

*** Back-logging ***

30/m/5'11"/180

345
355
365
370(pr)
375(pr)
380(f)
365

did this on 5/29
12/135
8/225
3/315
1/335
1/365
1/385
1/395 (f)
1/395
1/365
1/315
5/225
10/135

5 rounds muay thai heavy bag

thanks!

36/M/199

CFWUx2

285
305
325
345
365 (fail)
355 - PR by 40 lbs!!
365 (fail)

Happy about my progress, even though I think I should be farther along. Really want 405 next time this WOD comes around again. Would love 450+ by the end of the year.

Age 35
BW 182

CFWU*2

365,335,315,315,335,345,335

Significant drop from last time - not feeling it today.

39m, 72/220
felt OK- back got bit tight
325
375
400
410
420- poor bar, no grip
5 x 5 OH SQ- final 135 x 4, 4
5 x 5 strict pull-up, promated

Went ahead and did this one to make up for doing squats instead

M/37y/180lbs

225
275
295
305
315
325
325

225
275
275
275
285
295
300

Warmup: 3x 15 OHS (PVC)/7 pullups

DLs:

135x5x2
185x3
225x2
255x1
265x1
275x1
285x1-PR!
290--bar wouldn't budge :(
285x1-weak form
280x1
"

Finally improving my form on the oly lifts

135/205/225/275(f)/245/245/225

A little more practice and I'll hit full potential

(done 5/30/07)
Switched rep scheme to 5x5
5x135,185,205,225(x4),205

42 yoa, 179 lbs.
CFw/u,deadlift singles

205,225,235,245,255,265,275.

Being careful, put myself out of commission for 2 weeks with this one last time.

Thanks Coach and Lauren.

1x315
1x365
1x405
1x425
1x425
1x405
1x405

bwt 240 age 31

315/405/425/445/465 felt like i just missed full extension/445/425/405

limited weight so:

7 x 5 reps @ 80kg

Josh #52, try using sponges or alternating grip for alternate pulls.

135x10 - WU
185x10 - WU
225x6 - WU
275x1
325x1
345x1
365x1=F
345x1
325x1- worked on lousy form
325x1 - worked on form

185x5, 235x5, 285x1, 325x1, 345x1, 345x1, 345x1 after a 15 mi. bike ride.

Ian 135x7

Ward 205-225-245-255-265-275-280

185
195
205
215
225
235
245

135#x10
135#x10
warmup

225#
275#
295#
305#
325#
345#
225#

26/m/220#
070525 done at 0800 on 0706012
CFWU x 3 (+ 10-5 HSPU unbroken)...15 kipping PUs in a row!
DL 1x7: 367.5 Fail - 337.5 - 342.5 - 347.5 - 352.5 - 357.5 Fail - 357.5 Fail
I really wanted that 357 to lock out...got 'er off the ground but...PR=370 on 070520 (WOD:070509)
I suck! Pleased about the 15 PUs straight...
When I CFT (in the next week) I'm totally going to get my diet together, or at least keep away from the no-nos (bread, pasta)...diet hasn't been the hottest for the past 5 days (ironicly, my five off)
Thanks Coach for a great program...I can do so much more than before I started...especially BW stuff...I'm doing the WODs as Rx'd (ask me again after Lynne) and all my times are coming down, #s going up (generally, with today as exception)...

135/185/225/235/240/245/250(fail)
Good form up to 250 (remember shoulders slightly ahead of hands)

m/ 30/ 6-2/ 245

Modified as follows:
One rep each of Snatch-Grip Deads, Sumo Deads, and Conventional Deads
45
135
185
225
275 x 7 sets

I kept it light due to my lower back, which felt good with no belt at this weight. I gotta slowly work my way back up to heavy weights again.