June 1, 2007
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 070509.
Deadlift Starting Angles, Mark Rippetoe - video [wmv] [mov]
Posted by lauren at June 1, 2007 9:10 AM
so i just visited theforgefitness.com again and it seems they've changed a lot of the website around. i don't see any more links or references to crossfit, except there's still a very small thumbnail with the guy wearing a crossfit shirt =D
everything else is pretty much blank... anyone know what happened?
so do i only do 1 round of 1 max rep of each exercise? and add them all up?
If I recall, last time I did three of each exercise and used the highest weight of the three.
...and then added them up and multiplied by 10...
i never get tired of watching these videos. for years people have been telling me i have been doing deadlifts wrong (i have very long legs compared to my torso) and for once, i am finally seeing someone say that the back angle is going to be different for those with longer levers. i love this stuff. viva la CrossFit!!!
Kyle, check out the FAQ for a detailed description of the CrossFit Total.
This is actually my first post. One of the guys at my gym turned me on to CrossFit about two months ago. Ever since I've been incorporating it's concepts and WOD's into my routine, though my other athletic and training obligations don't allow me to follow the WOD religiously. I just want to take the opportunity to thank The Coach and everyone at CrossFit for this incredible resource. I'm currently an ACE certified personal trainer, and I'm hoping to become a Phase A certified Krav Maga instructor this fall. I've now added a CrossFit certification to my list goals for the next year.
I won't be doing the CrossFit Total tomorrow; I already have some other training planned. Here's the results from my last Total, which I did two weeks ago.
5'4" 173lb 28yr M
Squat-425 (missed 455, my personal best)
Press-165 (missed 175 twice)
Deadlift-405 (ties personal best, missed 425 twice)
I was actually hoping for 3 bars of death. =)
OH WELL. CFT it is. =D
this is going to be my first CFT
Rip, dude have fun in San Diego this weekend!
Wow this came around quickly again. I don't feel ready today - my back is still recovering from the last lot of DLs I did. I think I will try and work my squat instead and see how I feel from there.
I'm so mad I could spit! I was going to set three new PRs on this - and then I really struggled just to equal my old PR on the first two. Still, I did get another 10kg onto my DL and upped my old CFT by 20kg, so it wasn't a complete waste!
PR 105 (=PR)
SQ 265 (=PR)
DL 352 (old PR 330, old CFT 310)
CFT: 722 (old: 680)
That DL was very satisfying. Puny for a lot of guys here, I know - but that's up from 265 on my first CFT back in March.
BS 95# (new PR)
Press 85# (< PR 95#)
DL 165# (new PR)
CFT = 345 (new PR)
There is an excellent CF Journal article on the Crossfit Total that is available for free in the journal section.
Bingo, I have posted a response in the affilliate comments. It is awaiting moderation approval, should be up soon. Thanks!
250# Back Squat (beltless and barefoot)
115# Strict Press
310# Deadlift (beltless, standard style with straight bar)
Quads, lower back and hip flexors still fatigued and sore from sprints.
Squat- 100 kg (PR by 10 kg)
Press- 50 kg (down 2.5 kg)
Deadlift- 115 kg (PR by 10 kg)
Total: 265 kg
Previous PR: 237.5 kg
All done on "home gym" equipment. I really need to invest in some real stuff. I can't always get to the gym.
Squat: 150 (-5 PR)
Press: 90 (=PR)
Deadlift: 175 (+5 PR)
Back Squat: 135kg
Shoulder Press: 62,5kg
Total: 347.5kg = 766lbs
23M 6' 165
BS = 240
SP = 110
DL = 340
Total = 690
37 yom - 186
Still not ready to attempt CFT so close to shoulder surgery. Subbed "Lynne"
BP 135 16-12-12-12-8
sets 1-3-5 palms out, 2-4 palms in
1 minute rest between all sets
OMG What an awesome day! Big PR day and this is after almost a week of being out of the gym due to some personal issues.
275# DL (U-G-L-Y)
Total - 495#
Today - 06-01-07
175# BS - PR by 40 lbs!
95# Press - PR by 10 lbs!
275# DL - Same weight but MUCH better form
Total - 545# - PR by 50 lbs!
Today was the day I was supposed to try for a 10 minute mile (was 15:21 at the beginning of May). I didn't quite make it HOWEVER I hit 10:37 which beat my best time of two weeks ago by 1:29!
I also decided today to stop getting on the scales because my weight hasn't budged in about three weeks while my strength and stamina have been skyrocketing and I'm down two belt holes. The scales just mess with my head and I've realized that I care more about what I can do and how I feel than what I weigh.
Did this at 4:30 AM PT on empty stomach, and home weights run a little heavier than at gym. So, all in all I am very pleased!
BS 230 (PR)up 20#
SP 125 (same)
DL 280 (PR)up 30#
Spikes in total are due to 1 month in CF. Thanks!
Total 635 old total 585
Will miss CFT today. For reference purposes prev. CFT = 715.
heart wasn't in it.....
While I absolutely love CrossFit and everything about it, I would like to humbly submit a method to qualify the CF Total in a method that attempts to scale it across the board.
What I humbly suggest is that all Crossfit Totals be scaled against Body Weight to provide an accurate frame of reference to compare one's result.
CFT - 675
BWT - 115 (If memory serves)
Score = 5.9
Myself (last CFT):
CFT - 675
BWT - 190
Score = 3.6
CFT - 1075
BWT - 210
Score = 5.1
From this we can see that MSRs CFT of 1075 is comparible, though less, to Kelly's 675 and my own Score of 675 is just plain week!
Simplistic I know, but in this manner athletes could actually compete and compare instantly in a more quantifiable manner.
My most sincere apologies if this has been already been suggested and I will patiently await and endure all the ensuing flames that are surely due one so unqualified to offer anything of value to this most excellent community.
CFT: 460 (PR by 5 lbs)
Row 5 minutes, stretch
Nursing a pulled hamstring, so modified CFT:
Press - 145 lb (failed twice at 155)
Bench - 225 lb (PR! +30 from 3/17)
Pull-ups (max reps) - 23 (PR +3)
Bench Press instead of Shoulder Press
BP: 275 (PR)
DL-405, 420 (miss)
I came to work feeling good today.
29 y/o m
SQ 315 (new personal best last time was 225)
SP 155 (not a personal best, but form was right)
BS 500 (455, 475, 500)
DL 455 (405, 455, 475m)
SP 210 (205, 225m, 210)
CFT Total: 1105
This is my first CFT. I think I could have gone higher on my squat, but a little concerned because of herniated disk in back. I wear a weight belt which seems to help keep everything tight.
Sq: 285 (+10) PR
205 full down
Pr: 130 (0)
DL: 285 (0)
Total: 700 PR
41yom / 151
CFWU x3 x15 (-dips)
WOD - CFT
Squat - 245 same
Press - 135 (-5)
Dead Lift - 335 (-10)
05/09/07 - 730
Today - 715 - very disappointed with my effort this morning. No excuses.
SP 175 180 fail twice
DL 405 425 fail twice
squat a little lighter than some previous stuff but good form
Check that total-should be 935, still working on my addition skills.
HI FROM CAMP STANLEY KOREA,NOT THE BEST EFFORT BUT, ALWAYS IMPROVING
28 YOM 195LBS
SQUAT 235(STILL TRYING TO CORRECT MY FORM)
DEAD LIFT 315(PR)
1st CFT = 545
oh shoot, i just realized it was back squat not OHS. oh well.
My wife and I did this for the first time on Sunday.
seems like I hit a little plateau, possibly from missing a couple of the wods here and there?
First ever CFT
41 yom/ 185#
squat: 235# (=PR)
press: 110# (PR+5)
deadlift: 235# (PR+10)
the deadlift video helped.
this was fun.
28 yom, 188 lbs
DL- 315 lbs (295 last time)
BS-235 lbs (225 last time)
SP-135 lbs (115 last time)
Total- 685 lbs (635 last time)
Hiked Mt. Agassiz yesterday (13,981') and my feet are trashed today. The way up was fine, no problems with the altitude and I could have gone much faster, but waited for a friend who was feeling short of breath. The way down, however, all the eccentric contraction was too much for my still-sore legs, and my feet started feeling like raw meat. Ah, CrossFit, giving gifts that keep on giving:) All this to say that I will not do the CFT today. Probably tomorrow.
.5 mi. walk on treadmill
Very sore from sprints still
CFWU x 3 33yom, 66", 155#
335 (tied pr)
31 yom @182lbs
squat - 300
press - 160
DL - 381
total - 841
Physical Strength is the most important thing in life -RIP "Starting Strength"
This was a fantastic video reference! As someone with very long legs and a short torso it's very comforting to know that I'm approaching the positioning the right way. I have found a groove that works good for my pulls and I'm sticking to it! I learned a great tip from this video as well! When I pull I had the tendency to exaggerate the chin up position because I thought it would help keep my back safe. Now I know that I shouldn't exaggerate and I should use a reference place on the floor in front of me. I still have so much to learn. THANKS FOR THE VIDEO!
OP: 140 (pr)
DL: 335 (pr)
Total: 680 (pr)
Did the 400m run/50 wall ball routine yesterday. Not a good warmup for max squats, but a decent effort.
275 back squat
135 overhead press
Been doing Crossfit for two months and starting to feel the positive effects. Great workouts.
I love the CrossFit Total because every time I am seeing new PRs in at least on of the lifts, sometimes all three.
It's been awhile since I last posted, but haven't stppped CF'ing. Took last week off from the soreness of competing in my 1st Scottish Heavy events (Ancient Athletics Springfield Highland Games)and won the Amature C Novice class. Got my pull up bars up at the house on Monday, worked out Tuesday as rx'd (14.2 best and 19.7 worst) and did a CFT on Wednesday: 205, 6' M; BS 325, SP 175, DL 385 T=885. Hit Linda yesterday, BP205; DL 285; Clean 145 10-5, then final set of 10 to finish out around 35 minutes...had to wait on a 3rd bar for cleans.
Squat 320lbs, new PR
Press 165lbs, tie
Dead 385lbs, short 10lbs of PR
Total 870, short 5lbs from PR, (875PR)
I tweaked my hip flexor on the 320lbs squat
Went up way too fast in Deads, 315-385, got it but felt terrible, called it a day.
I consistently under perform when doing a Total first thing in the am.
sq: 315 x 2
dl: 385 x 1
press: 115 x 1
First time doing CFT
Male/40 yrs old/220 lbs
46 yom 165#
No cross fit total today. My hamstring couldn't survive the deadlift warm up. So went home and did some MU's.
Deadlift: 295# (PR)
Not getting anywhere with squats, it seems, so some squat therapy is in order, methinks.....
CFWUx2 (eliminated dips & pull-ups - sore from yesterday - did monday's WOD)
Getting back up to my best score
535 (555 is my best)
Got some work to do as I have been on this plateau for months now...
First try at this
43 yom 177#
Probably could have gone heavier on DL and Squat but really didn't want an injury.
Squat:275,295,305(F) (PR by 10#)
Press:125,145(F),140 (PR by 5#)
Dead:345,365(Ugly) (PR by 10#)
Total:800 (PR by 35#)
Pleased with the progress, still seriously lacking in upper body strength.
another Rest day - still sick
23 y/o male 5'10" 230 lbs.
Back Squat: 395, 420, 435(fail)
Shoulder Press: 175, 185, 195(fail)
Deadlift: 365, 395, 405(fail)
First Crossfit Total: not a bad start I guess.
Back Squat: 285
Deadlift: 245 (I feel I could have done more, but this was my last attempt)
I didn't use a lifting belt for this. Should I have?
6 weeks into CrossFit now. Last CFT I was 2 weeks in and set a goal for the "800 Club" and I got 850. This time:
Back Squat: 325 (+30) PR
Standing Press: 180 (+10) PR
Deadlift: 425 (+40) PR
Crossfit Total: 930 (+80)
Looks like the new goal is the "Millenia Club"!
After: CFWU (15 reps) ==> First time doing 15 pullups unbroken :-)
back squat: 435lb
shoulder press: 205lb
this is all new pr's for myself! Its crazy just crazy. thanks coach. im stronger and faster than ive ever been. CRAZY!!!!!!! have a great weekend crew.
41 M 188 6'
Press 225 PR
DL 425 PR
Shooting for 1200 total one day.
Been doing CF for three weeks. Having fun. Are there any Crossfitters North of Baltimore, MD (Lutherville)
CFT = 135# SP (+10) + 230# BS (+5) + 265# DL (+15) = 630 (+30)
I had initially made this post several hours ago, but for some reason it was flagged for review. I cannot fathom why and it has not resurfaced. I got to thinking - at the time I had several widows open and it seems quite likely that I had inadvertently posted in the wrong location. I will re-post here and pre-emptively apologize for any ensuing confusion should the original post surface.
First off, I would like to state that I love Crossfit and I have made substantial gains in all areas since I got with the program. Gains - in spite of my apparent inability to get a firm control on my diet (mmm… beeer!) or acquire anything resembling adequate rest. Crossfit IS the Real Deal and it can only be a matter of time before the Mainstream catches on.
With regards to the Crossfit Total, and I’m sure this must have come up before, I would like to humbly submit that the CFT should be scaled against body weight and presented in that form to determine the actual score.
BWT: 115 (If I recall correctly… always estimate low with ladies I’ve been told;)
CFT /BWT = 5.9 (or X 100 = 587 if we like big numbers)
Score = 5.5 (or 553)
Squat 250/Press 145/Dead 350
CFT: 745 (+70)
Score = 4.0 (or 398)
One could scale the numbers the other way (BWT/CFT) and then lower would be better, but I like this method.
This instantly gives a method whereby athletes can compare and compete against one another and removes the weight/gender bias the data may have. It could also be incorporated into the upcoming Crossfit Games when folks go head to head.
I know this sounds simplistic and I’m sure this idea is not new, but I would like to toss it back out there and I will patiently await the flames that are surely due one so presumptuous and unqualified to suggest anything to such an esteemed community.
Kind Regards with whatever ensues,
Sweatervest - wearin with pride!
250-115-290, total: 655. 115 is a pr for the press, 290 is a tad off my pr for the dl done with a trap bar. Squats could have been deeper. I missed the last CFT, but these results are a modest improvement over my last CFT of 635.Thanks, Coach! BW:170, Y/A:58
CFWUx2 (an hour of mowing & bagging, first)
Back Squat: 215
pre-1mile run, sprint wu
total-777 or 3 hockey stcks
This has been discussed. Read the article in the CFJ and the discussion boards. Cach and Coach Rippetoe believe that absolute strength is the key to continued Crossfit improvement, many people have tweaked the formula (bingo comes to mind) and you can do what you want to with it, but they are going to use it the way it's been used.
M 50 69 177 CFT 735
SQ: 275 (same)
PR: 135 (+5, PR)
DL: 325 (+10 PR)
Re:#81 Bob Taylor
I have read the article and, if we are talking about the same one, it does not address this point. I couldn't zero in on the the relevent posts in the DB so I thought it acceptable to ask the question here in a respectful manner.
I am talking absolute strength and strength is gererally relative to BWT.
Most importantly, I am just talking about how someone like Kelly can compete on an equal basis, and totally crush, someone who outweighs her by 100lbs. Thats freakin strong!
I'm not talking about changing anything, just tweaking the presentation a bit.
I wanted to say this is pathetic, but I guess it's more astonishing. It's Friday. I ran 10 100m sprints on Tuesday and I can still feel my abs sore (definatelly not as bad as yesterday though).
The last time I felt this way was 7 years ago when I started gymnastics in 10th grade. What's also great is my obliques are the ones really feeling it - a place I don't normally work on.
Sprints are amazing. I'll have to do them again when I'm not in the middle of a 12 week squat program.
Squat=225 press=125 deadlift265 total=615
Hamstring injury. Could still do some squats tho. Did:
5x5 w/70kg Back Squats (1 min rests)
4,6,4,3,3 reps w/40kg Military Press (45sec rests)
Mobility work. Light stretching.
dead=300, press=165, squat=195 = 660
previous total 775 on 070413
Squat 335 *50 lb increase
Press 175 *20 lb increase
Deadlift 405 *70 lb increase
TOTAL 915 **140 lb increase
I recently starting lifting again. I'm going to spend a couple months on "Starting Strength" since I'm making beginner-like gains.
BS - 300
Deadlift - 300 (ran out of weight)
SP - 175
+25 from last time
DL 255 (10 offPB)
545 (10 off PB)
Back squat, 1 rep 245
Shoulder Press, 1 rep - 115
Deadlift, 1 rep - 365 (PR)
Total - 725
Compare to 070509
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)
Squat = 260lb.
Press = 156lb.
Deadlift = 290lb.
CFT = 706
BS - 255
DL - 315
SP - 115
Press is tough, but my bench is weak too, what i get for having lanky arms.
622 (230, 117, 275) BW = 154
I believe there is a typo in the CFT Men's Class Rankings table in the Elite column for the 123# or 132# person. For some reason the 123# person has the higher number to achieve. I think these values are either reversed or the 132# person needs to be 948 instead of 848.
I was looking into this because I read the post from sweatervest which I think is very interesting but what I was able to determine when I created a new chart by diving all the existing entries by the identified weight I was expecting to see close to a common number for all weights but instead observed an overwelming bias in favor of the heavy weights an example is looking at the Elite for 148# would net out (717) but the elite for 220# only nets out at (624). I think this is why we do not divide by weight. It appears there are other factors besides weight involved in this calculation.
did explosive version - overhead squat/push jerk/clean
First time doing this so I was pretty pleased...
M 29 yrs old 6'1" 165lbs
OH Press 135
BS - 215
SP - 120
DL - 295
CFT - 630, 25lbs better than last time
I am still recovering from the sprints.
Squats: a pathetic 225 without breaking form
Deadlift: screwed the form: 365
first month CF
Did Brand X "Total Death" Sunday, rest day today
10-9-8-7-6-5-4-3-2-1 rep rounds of
1.5xBW deadlift (270)
BW back squat (180)
.75xBW Press (135)
Put me down for "still feeling the sprints" as well. I was close to not being able to do a single leg lift almost two days after the fact. Lower abs, inner thighs were smoked.
No CFT for me today...did the DL/Push-up demo instead. Thanks for the ideas/motivation CF.
10 Rds. for time:
135# DL x 15
Push-ups x 15
Press: 170 (PR)
Should be deadlifting a lot more...not sure why I suck at it.
WOD as rx'd
T - 815
Just a comment/discussion from weights I'm seeing. I'm wondering why some people just own the back squat but then only deadlift 10 more pounds, while the majority back squat around 3/4 of their deadlift weight. I'm just curious as to why there is such a discrepancy among people that big. Is it form? Pure strength?
Example is me today:
Back Squat: 280 (PR)
Shoulder Press: 165
Total: 825 (PR)
I know if I could back squat 380, I could easily deadlift 500+. I'm wondering what really is the mitigating factor between the majority (myself included) and those in the minority who are lifting near identical squat and deadlift weights.
I was too busy at work to eat my afternoon snack, so energy level was low.
CFWU x 3rds.
BS 190lbs(old PR 185)
DL 250lbs(PR is normally 270)
Can't wait to see what's in store for tomorrow!
Been unable to get into the gym to do CF for a couple months. Done what I can at home, but made it to the gym today.
21, 15, 9 reps for time of:
225lb DL, 115lb Thrusters; 9:20
5 Sets of 5 Clean & Jerk.
Felt good to get the lung burn and to sweat for 3 hours after the work out. This is truly the best program out there.
At CrossFit Morris County we did:
2 rounds of-
Deadlift x 25
1-Arm Snatch x 25/25
BW Squat x 25
Push ups x 25
Sit ups x 25
DL - 100kg
Snatch - 24kg KB
Squat - 70lb sandbag
I finished in 18:39. If you're looking for a metabolic challenge (ie, a** kicker), try this one.
37yo 6'2" 175
CF TOTAL= 690
Wasnt feeling the CFT this morning, as I am still fried from Lynne yesterday (got out of order this week) So, I did this instead. Will hit up the CFT next week.
Did a little bit of heavy work while still working on form today....nasty ab work as well as some skill work on the rings...here it was.
Did back lever negatives x4 slow decent nice plank position
skins the cats from the lsit piked, back over to lsit good form X4
tucked front lever holds 10 sec, 6 sec
5X5 A2A squats 225lbs
5X5 SDLHP 135lbs
winsheild wipers 10 each side, 6 each side, 5 each side
medicine ball situps on GHD while throwing med up up on the up portion of the situp. 2X10
hollow rocks 2 X 10
My abs are on fire!!!
A2A squats felt really good at 5 X 225. Knees wanted to turn in on the later sets. Watch that.
first total, kind of what I expected but less then what I would have liked.
DL: 225 (still trying to perfect my form to save my back)
press: 95 (just plain weak today)
total - 815
SP 65 (5lbs lighter than last time)
DL 145 (5lbs heavier than last time, but bad form)
CFT 360 (Same as last time)
1st time for the Crossfit total:
total: 800 (last time i was at 790, but i was doing push preses. This time my shoulder presses were legit)
I feel like my deadlift should be way better than that, vis a vis my squat. Must have poor form (or a weak back, ha)
1st CFT ever: 625
CFWU X 3
Push press 225
31 yom - 5'11 - 160
1st total, 2nd WOD
cfwu x 3x12
BS - 235
SP - 105
DL - 225
I am looking forward to blowing this apart next time we total...
CF Total 780
6% increase over previous (735)
Today: CFWU x3 (-pull ups, + HSPU attempts)
As many rounds in 20 min:
75# OHS, 5 rep
Pull ups w less assist & a cross between jumping and neg pull ups
= 16 rounds + 2 pull ups
Then practiced HSPU. Determined to get some by the end of 2007
BS - 105kg (down by 5kg)
SP - 60kg (equal PB)
DL - 157.5kg PB (up by 2.5kg)
Total - 322.5 (down by 2.5)
Going to skip this one today. I'll wait for next time to do my first CFT -- still not feeling quite confident in these lifts to go all out [all alone] yet. Guessing I would hit the low 600's if I tried, but I'll wait and see. Also resting today and tomorrow for a 5k Sunday.
bs - 215
sp - 105
dl - 275
Total - 595
bs - 215
sp - 105
dl - 275
Total - 595
6' 208 27yom
total 640, a new high for me. Good health to all out there.
Executed as follows:
BS - 285, SP - 125, DL - 275 Sum = 685
PT Knee/Squat program
Don't think that I made to below parallel on 385 BS, despite other gym patrons, so I didn't count it. Missed 195 SP, but not far from being able to get it. Missed 405 DL, but I didn't think I would get 400+ today. I haven't done any heavy DL's in a long while. Inflames a nagging injury too much. Hopefully soon I'll be able to go hard on them again and get back to 415.
Get some, Go again!
BS - 295lbs (+20 lbs)
SP - 135lbs (+5 lbs)
DL - 315lbs (+20 lbs)
Tabata "Annie are you OK?"
Row 5 40
Thruster 5 44
SDHP 7 57
Burpee 3 26
Ball Clean 5 40
Wall Ball 10 80
I can't decide if that was fun, or not really such a good idea...
First ever crossfit total.
total: 630, w00t!
6´ (183cm) 174lbs (79kg) 34yom
SQ 258lbs (117,5kg)
SHP 110lbs (50kg)
DL 286lbs (130kg)
Was feeling weak in squats today. As I recall I did 2 sets of 3 reps on 120kg a couple of months back. Maybe the sprints and db thrusters were still in my legs...
I haven't done a strict shoulder press (with barbell) in a long while, and didn't really know what to hope for. Should be able to increase this to next time.
Failed 140kg in DL due to weak grip, and when I tried with alternating hands o the 3:rd attempt I was too tired in low back...
25/f/5'2/132# (hmm . . . maybe i'm a bit dehydrated?)
breakfast: run 45 mins = 6.03 miles
WOD: CrossFit Total
squat - 210
press - 95
deadlift - 225
total = 530
33 yom 210
DL - 385
Total - 905
Bike to gym
CFWU x 1
Squat: 375 (-10)
Deadlift: 455 (+20, PR)
Total: 1,005 (woo-hoo!)
CFWU x 1
Felt really strong today. Played it safe on the squat due to bum knee, but the legs and hips felt great. Used a belt on the last deadlift. 185 lb shoulder press still not happening - got stuck w/ elbows at 90 deg.
Male, 22, 6', BTW 181 lbs
Pres= 175 lbs
Male, 22, 6', BTW 181 lbs
Pres= 175 lbs
K- 38 YOF
N- 15 YOF
J- 37 YOM
Total- 875 First CFT
Total = 955
45 y/o Male at 156#
previous was 256/126/363
working out alone this time lead to a decrease in intensity for me. At the end I was running short on time so jumped from 384 to 404 in order to better Rob Corson but it wasn't meant to be.
It ain't over yet Rob!
35 y/o M 245
After talking to a friend of mine who's involved, I recently started doing the WOD. Today, I was "busted" at my University's gym for doing deadlifts. I can't afford a home gym at this point, but still want to do all the platform lifts, without substituting other exercises. Any suggestions?
Shoulder Press= 160
My 3rd CFT
I concentrated more on technique on my squat and did not try to go up on it. Stayed @ 405. Military up 5 and deadlift up 10.
Dead-315(only 1 attempt due to time contraints).
Deadlift: 330 (PR by 25)
Total: 700 (PR)
OHP 130 (pr)
Total = 650. This might be a PR for me. Which I am pleased about given that I am on the road, screwed up from a travel nightmare yesterday, and I didn't have my lifting shoes. Rock n roll!
Total-725...personal best for all
It's mind over matter. You don't need that afternoon snack.
Hey Kate: First CFT for J and he pulls 875. Righteous start. We all look forward to seeing his scores from home.
Well, this was a strange one.
Squat: 353 lbs, PR by 16 lbs
Press: 166, PR by 6 lbs.
Going into the deadlift, I'm feeling pretty good. Did 452 last Friday on the max deadlift day. My last 4 CFT's have had a minimum of 418 on the dead. So I worked up to 330 then jumped to 418 as my "safe" lift of the 3 tries. No go. In fact, I was very surprised. The next two efforts were the same. This would have given me a PR on the total by a pound but as is stands, 840, my worst showing. Oh well, I'm walking away with 2 PR's so I'm not going to piss and moan too much.
44 yo fat and tired 205#
deadlift 365 (pulled 415 easy last dl w/o)
total 810-intermediate 220# class
Total: 630 lbs
SP: 72 (pr)
DL: 220 (pr)
25 yom 6'2" 155#
First time CFT
WU: 1500m row + 3x (10 pull-ups, 10 dips)
CF Total 380
221 Front Squat
814 total (same as last time)
First day back after layoff due to hand injury.
Didn't want to push it.
All reps cleaned from floor.
43 yoa 200lbs male
Way off tonight; back really fired up.
Sq 220/Press 100/Dead 255/ Tot 575
3rds for time of:
400 meters on ellipitcal
20 sit-ups, 20 back extensions, 10 pull-ups
10 dips, 20 squats, and
2 turkish get-ups w/ 12lbs. dumbell
did not post time :36::48
Did it out of order. Squat, DL, Press.
DL: 295, felt strong, ran out of weight
CF Total: 655
CFWU x 3
CFT as RX'd
LAST CFT 745
My back starts to arch on the deadlift near max loads sometimes even before max loads. How can I improve my back strength? Is it even a back strength issue? Or is it just poor posture?
BS = 390
SP = 145
DL = 365
TOTAL = 900
Deadlifts yesterday and fire last night at 4am took it out of me. Just happy to get it done today....need more sleep.
39 yom 161#
bs - didn't have spotter, did front squat - 140
Off my best of 1025, but better than I thought today. Been down with a wicked upper respiratory bug for five days. Not too shabby for the day after I turned 33.
Press 135 (PR)
Squat 345 (PR)
Total: 780 (PR)
BS: 315 (same)
Dead: 375 (new max!)
Press: 135 (sucked)
d - 29m/175
squat: 375 (pr)
press: 195 (pr)
dead: no-go due to low back issue
j - 33f/125
squat: 225 (pr)
dead: no-go due to my no-go
Age 51/BW 240#
CFT = 770#
Squat: 315 (-10)
Press: 180 (pr + 5)
CFT = 920 (-5)
48 yr/old 200lbs
shoulder press-125 [seated: no headroom]
Squats - 225lbs
Press - 115lbs
Deadlift - 250lbs
total = 590lbs
still not great but considering when i first started in april (and honestly haven't dived right in as much as i'd like to have yet) i did 505.
Shoulder press 180
not bad for 5'4 145-150
I'm pretty happy with the improvements I'm making, but I REALLY need to work on my deadlift numbers.
Warmup: 5 min. on Lifecycle + 3 rds. mod CFWU - stretch, slant board situps X 20, PUs (5/5/8), back ext. X 15, decline pushups X 15, dips X 15
Squat 215 (better than last time)
Press 115 (less than last time)
Deadlift 275 (better)
CFT 605 (45 lbs better than a novice!)
Finished with 3 rds. X 10 reps OHS: 45/65/75
3 rds. X 10 reps Thrusters: 75/75/75
3 rds. X 20 reps Pushups
Shoulder Press: 100(tied PR..haven't improved in a while, gotta work on it)
Deadlift: 300(tied PR)
total: 665, PRed by 45!
bs 255 pr
p 150 pr
dl 295 pr
these will all go up next time as well
crossfit REALLY works!
Complete as many rounds in twenty minutes as you can of:
50 pound Weighted pull-ups, 5 reps
Bodyweight overhead squat, 5 reps
6 months ago I couldn't do OHS with 45#'s today I got 4 good rounds with 165#. 5th round broken up, 3 reps/pull ups/2 reps.
25 yo male, BW 218#
Back squat: 314#
Shoulder press: 155#
Crossfit Total : 822! Nice...
25 yo male, BW about 240#
Back squat: 269#
Shoulder press: 178#
Crossfit total: 760#
Takes alot longer than I thought it would. It really take alot of energy out of you towards the end. Thanks Coach! I haven't done squats this heavy since high school almost 9 years ago!
Back Squat 100kg *for once felt comfortable in bottom position
Shoulder Press 57.5kg
Deadlift 152.5kg *missed 155kg
** Took Spin in morning
Back Squat 170 (+15)- don't even ask about the 175# attempt
Shoulder Press 80 (same)
Deadlift 185 (-20)
250 + 185 = 435 grrrrrrrr -5
This was a bad week to try it anyway. Shall reattempt in a couple of weeks.
Shoulder Press - 120#
Deadlift - 295#
Back Squat - 385#
CFT = 800
Well this was my first official WOD. Nothing like jumping in with both feet. I am kinda a day behind due to being in the "sandbox".
28 yom, 6'1", 208
DL= 225 (almost got 275)
Gives me a baseline.
Did FGB with Dave Werner and crew and 15 other crossfit'ers at the Grand Opening of Level4 CrossfitSeattle in their new box.
Congratulations and good luck to Dave, Nancy, Scott, Fran, and Sean.
Matt: Still nursing heal injury... I'm sick of it and the score shows!!!
37yom, 172bw(gettin fat)
BS 135x5, 185x3, (225x1 = best)
SP 95x3, 115x1, 135x1, 145 fail
DL 145x5, 205x2, 255 fail
cant wait till my foot is better...
last time -
Matt: bw = 167lbs
135 x 5
160 x 3
185 x 2
205 x 1
225 x 1
45 x 5
65 x 3
85 x 1 too light
105 x 1 ok, need to work on balancing weight
115 x 1 worked for it, better balance
125 x 1 good max weight
185 x 1
205 x 1
235 x 1
255 x 1 Max - back was good, rt leg up 1st
did snatchs for a daily max 65kg and was going to try to do the cf total - but only fit in back squats 115kg.
BW : 71kg
Squat : 85 kg (+0)
Press : 40 kg (-2.5)
Deadl :120 kg (+10)
CFT :245 kg (+7.5)
(Untrained, I have actually never attempted these lifts before, and did not have a spotter)
Press: (drum roll please) 40lbs. (really)
Also ran 5k Monday. Time 24:17. This is the baseline.
Last 6 weeks of exertion headaches made the CFT a bad idea today.
Tried back squats first. Thought I'd go for heavy 5s instead of max efforts. On the 5th rep of 205# a bad headache started, so I had to quit. After work was able to do 3 rounds of 5 shoulder press @115# and 4 rounds of 5 deadlifts from 185# up to 205#. No headaches during the afternoon session.
255 squat (pr)
205 dl (pr)
565 total +40 from last time.
Back Squat - 355#
Deadlift - 385#
Shoulder Press - 170#
TOTAL - 910#
5/9/07 Total - 855#
280 dl (failed on 310, felt weak)
135 shldr press
295 dead lift
685 Total Crossfit
685 / 195 lbs. = 3.51 (Need a lot of work)
41-year-old male / 6'1" / 225 lbs
CrossFit Total = 865
Back squat = 335 lbs
Shoulder Press = 165 lbs
Dead Lift = 365 lbs
Form was strict. Don't know why I pooped out on DL at 365. Last week I did 385-lb singles several times. No go today.
Squat - 245 (+10)
Shoulder Press - 100 (+5)
Deadlift - 225 (+20)
CFT - 570 (+35 from 5/9)
New PR's in all of the lifts, which is great (finally hit 2 plates on the squat and deadlift!). Using mixed grip on my last two attempts of the DL helped a ton, if I had paced my attempts better I might have gotten more. Having two days rest probably helped more (hamstrings had sharp pains after the sprints).
Squat - 265
Press - 140
Deadl - 335
CFT - 740
Jeff- BW-160 (CF Bar)
BS - 95#
SP - 85# (pr)
DL - 215# (pr)
BS: 325 (tie pr)
SP: 155 (nearly had 165 on #2, probably could have had 160)
DL: 416 (went right for my pr 446, bad idea)
Total: 896 (901 pr)
I was hoping to really put all three together today. Squat started strong, then I got a greedy with the press and DL. Bet I could have done 20# better if I'd been a little smarter.
56/M/195 BS: 245, SP: 135, DL: 320 Total: 700
4months crossfit 36yr/250ish
dl have mental block 315
squat lazy 315
shoulder press stron 215
BS - 181
SP - 80
DL - 285
CFT - 546
bk sqt 245pr
50 yo male 190lbs 5'9"
rotational wu + cfwux3
only had 100lb barbell so did for max reps
didn't have the juice today
Didn't have it today.
total 820, about 30 less than last time, but nagging low back soreness and an absolutely sleepless night at work last night are conspiring against me. Just glad to get it done.
bs 365 stopped because of no spotter
Squat 245(265 miss, 255 miss)
Press 135(145 miss)
Deadlift 305(315 miss) after 295 of so I have to switch from a hook grip to an alternating grip. any serious disadvantage to doing so?
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...
All good form
CFWU x 3
WOD: "CrossFit Total"
Back Squat: 255#
Shoulder Press: 100#
Total: 660# (3.88 x BW)
Good day at the gym!
1x315 - fail
1x150 - fail
170 lbs 25 yo male
1x365 - fail
CrossFit Total Score = 735
Squat 165 (-10)
Press 90 (+5, PR)
Deadlift 195 (-5)
CFT 450 (-10)
Failed at 205 twice for DL, but 195 felt great...should have tried for 200 maybe. Failed at 95 for press, but this is a PR anyhow. Failed twice at 170 for squat. Need to train these lifts a bit more...I think they maybe came up in the two weeks I was off.
Squat - 255 lb
Press - 105 lb
Deadlift - 235 lb
Cross Fit Total - 595
Finally did this one today... previous:
Bodyweight 165 lbs.
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.
Ian 185,116,247 548
Wars 287,156,307 750
Shoulder press 60kg (PR)
Back squat 100kg
SQT - 255
DL - 300
SP - 155
TOTAL = 710
(last time total = 665)
Didn't execute CFT due to upper hamstring pull (or what feels like one). Could barely maintain decent running pace at 7.5 mph for 20 minutes.
Forgot to post on friday.
I agree with Sweatervest that the crossfit total should be in relation to a person's bodyweight, or something like that.
585 this time, 535 last.
Shoulders stronger, legs still lagging...
Squat Shoulder DL
95 65 95
115 85 145
155 95 195
185 115 215
205 125 225
BS 280 Lbs
SP 140 Lbs
DL 345 Lbs
4.25 x BW
On to the Pull-up Wall Ball WOD. Think that
2 WOD's in one will be good enough. There's always tomorrow.
S- 265 (+5)
P- 165 (Failed. Messed up neck)
D- 350 (1/2 way up doesn't count)
S- 120 (+5)
p- 55 (-10)
D- 140 (+5)
BS: 335 (+10)
SP: 160 (-10)
DL: 375 (+10)
Total: 870 (+10)
CFWU X 3 of 15
WOD: as rx'd:
Still a couple days behind.
BS: 205 same
SP: 125 (+5)
DL: 255 same
SP has been wavering the last 2 CFT's between 120 and 125 but today 125 went up easy. 130 didn't move.
Feeling stronger but I'm playing by the 3 lift rule now.
CFWU x 2
Press: 135 (+5)
Deads: 305 (+5)
Back squat, 120
Shoulder Press, 60 (-30)
Deadlift, 155 (+20)
Total: 335 (-10)
Felt off today, after three days rest.
still getting back into it it...
front squats 60kgs 5
push press 60 5
deadlift 100 5
Squat: 225(f), 225(f), 205
Press: 135(f), 130, 135(pr)
Deadlift: 315(f), 310(f), 300(f)
2 weeks ago on Deadlift day of singles I PR'ed w/310lb. Each attempt I broke from the floor, I just couldn't lock it out.
M 34 68/190 CFT 765
BS - 275
SP - 165
DL - 355
CFT - 795
Back squat, 1 rep = 225# (+10# pr)
Shoulder Press, 1 rep = 145# (+10# pr)
Deadlift, 1 rep = 300# (+35# pr!!!)
CrossFit Total = 670#
body weight dropped to 199
shoulder press 165
all personal records
up from 745 in JAN
Back on track after two onsecutive down cycles of the CFT.
Squat: 320 (pr)
Press: 122 (pr)
DL: 325 (pr)
Been taking an occasional extra day off, keeping a bit more fresh for the last month or so. The extra recovery time seems to be paying off.
22 y/o 182 pounds
squat: 190 kgs
shoulder press: 80 kgs
deadlift: 140 kgs
CFT points: 902 (lbs)
Shoulder Press: 195
16yrs/ 155lbs/ 5'8
squat-200lbs i dont have a power rack so i couldnt do these but ive done 185X10 before
deadlift-265 pr with a double-overhand hook grip
cf total- 600lbs
next workout i hopefully wont be so rushed and get better numbers
BS: 285 (295 f)
SQ: 370* (365)
PR: 165* (160) 170-f
DL: 400* (395) 405-f
* PR's. On Press & DL, hit those on 2nd try, subsequent third tries both failed....
Finally! Broke 400....
Squat: 195, 205, 215
Press: 105, 110, 115
DL: 275, 285, 290 (PR)
+30 since May (a bad month)
Still 5 off my CFT PR from March, but closing in!
178# bw, cut my workout short once i got to 315# dl
because i farted in the middle of the lift when someone was walking by. i'm bashful like that.
First ever CFT. All 3 bars were PRs!
Not a true CF total on DLs, just wanted to see where I was today, and didn't do back squats.
I'm gonna estimate squats at 180 just for comparison's sake...
Hope squats are higher... Press was hardest thing- maybe throw a set or two in every now and then.
CFWU * 2
BS - 325 (pr, up 10#)
SP - 150 (no change)
DL - 385 (no change)
Total 860 vs 850 last time. Tried 395 on DL, grip failed about 6" off the ground. Got everyone's attention pretty quickly. :)
I could have done more, but ran out of wieghts.
Compare to 05/09/07
Total 685. +100!!! It's time to buy more weights.
Crossfit works. Thank you so much coach!
not a lot of time...kids, summer, blah, blah, blah...
Age - 32
Ht - 68"
Wt - 205
WOD - CFT, only Dead and Press.
Press - 145#
Dead - 365#
Sorry, on a ship, gotta make do.
42 yom, 179 lbs.
Happy to be in the game.
Thanks Coach and Lauren.
cfwu x 3
squat - 315lbs - good form (deeper) and strong
shoulder press - 160lbs - better form (no bounce)/less wt
deadlift - 335lbs - better form - goal = 345-350lbs next 1 rep max day
Also workout from CF Santa Cruz -
5 rds - body wt back sqts (185lbs)x 10/2 rope climbs
no rope - subbed 10 pull ups on tricep rope over bar
44, 5'11", 199lbs
cft = 705lbs (-35lbs)
sq 255 (-30lbs)
sp 135 (-10lbs)
dl 315 (-20lbs)
can't seem to match or beat personal bests all at once. don't understand why strength seems to be falling in general over past few months.
back squat: 225
shoulder press: 115
dead lift: 245
crossfit total: 535
back squat 185
shoulder press 85
limited weights still, so:
Squat - 10 x 60kg; 5 x 80kg; 3 x 90kg; 3 x 97.5kg
Press - 10 x 20kg; 5 x 40kg; 3 x 50kg; 1 x 55kg
DL - 10 x 40 kg; 5 x 80kg; 3 x 95kg; 3 x 97.5kg
press 135 PR
DL 390 PR
Felt good, legs a bit sore from yesterday
315 ( failed at 405)
Intermediate 760? somewhere around there
070601 @ 0800 070619
CFWU x 2 (15-10, +5 SHPU)
BS: 327.5 (PR +17.5)
SP: 152.5 (PR +12.5)
DL: 377.5 (PR +7.5)
Total: 857.5 (+37.5 from 070520 (WOD of 070509))
Intermediate...213 to go to Advanced...hmmm
first time CFT ever!
Squat 165 failed (155)
Shoulder Press 130 failed (125)
-Good form on SP & D / Poor again on squat
Crossfit total: 535
Squat (175 failed) 165
SP 135 failed 125 pass
Deadlift 255 pass
Need form work on Squat
Great Article. Thanks for the info. Does anyone know where I can find a blank DD form 365-4 to fill out?