Jesse;
Nice
Jay

Awesome. It's been one month since I started CF, and the day before I started doing the WODs I did a CFT in order to have a reference point for future comparison. I can't wait to see if I've improved much in the last month.

I'm planning on probably working sets of 1 until I can't go up anymore. What's a good method for warm up for this?

If you're new to the Total, start by reading Coach Rip's article from the Journal-

http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf

I miss you guy and crossfit. Since i've left for college my swwim coach won't let me do crossfit because we are doing our own "power" weight lifting (12-10-8reps per exercise) Its basically body building. I know from experience crossfit work wonders on swimming, but i'm a freshman and my thouhgts count for nothing

matt

the jay-z/hard-fi mashup in the background is sweet, who is the artist? beast workout too

I recognize part of that combination (the male vocals and beat from the first song). It was "Work it out" from Jurassic 5 and Dave Matthews from the J5 album "Feedback". I don't know who the female singer was, as she isn't on the original-but sounds pretty good. For anyone who is looking for an old-school hip-hop sound, Jurassic 5 is definitely worth buying.

On a side note, I am not trying to criticize the video, but was that the infamous "butt-wink" in a lot of the back squats?

I will be substituting help a friend move for the CFT. :(

I also heard the bassline from Dani California by the best band in the history of the world.

The Peppers.

re: wod video -- those ring dips were totally unsat. I wouldn't have counted a single one.

Hey, I'm fairly new to Crossfit (about 2 months) and I want to do something other than the CFT, more like a regular WOD...anyone have any suggestions?

Yeah I agree with Johno...those ring dips did look a little sketchy!

Great sequence shot, T! Nice pic.

ooooowwwwwww! Mr. Starett in the houuuuuuse! What a dude. A great CrossFit ambassador.

40yom- 182lb. 5'9.5"
I'm shooting for a total of 865 tomorrow.
Goal:
back squat - 350
deadlift - 375
shoulder pr- 140

We'll see!

I don't understand- are we just doing one rep of each? So 3 reps for the whole workout? Am I missing something?

20/m/192 lbs
I gotta do mine early...lots of traveling tomorrow!

Squat: 360
Deadlift: 455
Shoulder Press: 150
Total: 965...getting closer to 3 zeroes:)

Johno #10. Seems a little harsh. Watch the video slowly (or paused). He goes below parallel (shoulder below elbow) and he gets full elbow extension (albeit for a microsecond) on almost every rep. These are the primary criteria by which we judge a ring dip. He keeps his hips high and doesn't extend his shoulders, so I understand the general critique. They're certainly not ideal.

But what's noticeably absent from your post was how phenomenal the backsquat work was. 225x45 under 7min with every rep legit ROM. Wow!

I've traveled from England to New York City and just completed my first month at CrossFit... this last week I have maxed out on Elements classes, Beginners classes AND WODS... was looking forward to a well earned rest this weekend and now you've posted the "CrossFit Total" and I don't think I can resist seeing where I'm at with it! Damn! And we didn't have a rest day today either! Wish me luck getting up for the 11am class! I think I'm still going to drink my second bottle of Guinness from the fridge though!

Good point TonyB. I think what Johno and myself were noticing is that Kelly's ring dips didn't quite look the same as Greg's.

am i suppose to max out on all these? Should i do any kind of warm up?

Played soccer after the whole 400m worth of lunges. Got banged up good too and usually get my runs in on the weekend so hit the gym the rest of this week:
Yesterday-
21-18-15-12-9-6-3
KBS, 35#
Pull ups, asst but even less than last time
Time= 10:20

Today- thought I'd try
"Every min on the min for 30 min, 15 rep DL"
At about 22 min, switched to 10 reps
Though, between warm up and the WOD, did about 400 reps of DL. No wonder I am feeling it now!!
Tomorrow is my rest day, Sunday is my run day. Gym closed on Mon so CFT for me is not until Tues but can wait!
Erin

Johno # 10 and TonyB, #18,
You can bet that Kelly will work on this and by next week have it remedied. It is a small margin that will make his dips "look" perfect, but as Tony said, technically they are good. It is sometimes hard to know how your form is with the fatigue factor and the video/Tony B factor. Sometimes it is a matter of survival. Yes, and the back squats...exquisite...and a major power output.

so how do u read the numbers.. like for example if ur 600 what does that mean as suppose to 400 in the CFT and same with the tabata score, how does that work?

The dip thing is a dicey argument. This is CrossFit, not competitive gymnastics, and as such we have somewhat different standards arising from the different goals. Granted, K-Starr's dips are not perfect. But they're damn good, and he's a big dude repping out 45 ring dips--following a whole bunch of 225# back squats (225 is the new 135, I hear). So is there room to improve? Always. Is Kelly's performance bad ass? Absolutely.

Regarding Greg A, I recall vividly a similar discussion focused on his muscle-ups failing to reach full extension at either the top or the bottom in a workout of 21-15-9 muscles-ups and DB thrusters, I believe. The CF argument was that the primary goal was power output, and within that framework, Greg A crushed. Did he, like Kelly does now, have room to improve? Of course, and he has since then.

K-Starr - you can play on my rings any time, Big Daddy.

#24
Back squat, say you got #225
Shoulder Press, #135
Deadlift, #325

(and I am just pulling numbers here...)

Your crossfit total is 685. Just add your 1 max weight for each group to get your total.
Erin

#16- This is more of a test/ benchmark. If you are new to CF, you will remember your first CFT score. With time you will laugh at the numbers you post tomorrow.

As Rx: 595.

BS: 210. SP: 135. DL: 250.

Warm-ups - BS: 70x5, 95x3, 115x2, 140x1, 170x1, 200x1. SP: 50x5, 65x3, 80x2, 100x1, 115x1, 135x1, 145x1(f). DL: 85x5, 110x3, 140x2, 170x1, 200x1, 250x1, 250x1.

No squat rack yet, so still using bench rack. Don't have any more than 250# in weight. Done tired late at night b/c won't have time tomorrow.

Squat 255#
DL 305#
Shoulder press 160#
CFT 720#
All PR's or equal. Have a great weekend.
John

hey people. here's a curious question for everybody: in the description for crossfit, it encourges everyone to regularly learn and play a new sport. what does everyone like to do in addition to the WOD? i'm an aspiring cyclist and runner and am interested in how everybody fits in stuff like their favorite sport or extra running be it for fun or mandated military PT or whatever.

I surf, ski, and mountain bike, but when I am around the gym, crossfit play is my one of my favorite activities.

Hmmm... where to start...

Kajan # 24:

CrossFit totals are the way we measure improvement. Three basic lifts utilizing major muscle groups. Dead lift, Back Squat, and Shoulder press. You add the total weight of all three and that's your CrossFit Total.
Tabata scoring is where, in a workout with numerous rounds/exercises, you take the round of each exercise with the lowest number of reps, add them together, and that's your tabata score.

At the end of the sets, notice that Dr. Starrett is unable to communicate effectively. He's also got tunnel vision and what I refer to as "tunnel hearing", where it sounds to him like his hands are over his ears. This is what happens after high-rep heavy squats, and few other things can produce this dramatic effect.

After I watched it, I flipped over here expecting to see comments like "My God, man, what a work output!" and "Dazzling display of strength and endurance, especially from someone in the San Francisco Bay Area!". Instead, there are comments about his ring dip ROM. Eva nails it, and Everett does too: exquisite. The distillation of what we do: build our strength and use over and over again. I was not offended by a few short ring dips, especially since I see so few perfect ones anywhere.

The only other comment I have is that I'd like to see CFers stop laying down at the end of a workout like that. The highest incidence of arrythmias associated with exercise occur in this situation. It is far better to walk it off than it is to assume a position in which venous return to the heart is compromised at a terribly critical time by a cessation of contraction in the biggest muscles working in the exercise.

Next time play some early Chicago, maybe the 3rd album.

Rip

Well said Greg Everett and Rip!

Meh. :/
No CFT for me with my duff shoulder. I'll have to think of something else to do.

Good call on the ring dips guys. This is why reviewing performance on tape is so vital for athletic advancement. We are pulling out the camera a lot more often for the reasons that you all are pointing out. It is common to film complex movements, less commmon to film "simple" movmements like ring dips. This is clearly an error and one worth fixing.

Believe you me, I'm definitely not trying to short my ring dips so that I can hurry up and get back to the easy part of that workout.

There is something else worth mentioning.
The point of this little couplet was not to complete it in as little time as possible. Ranther, the point was to do as much work as possible in as little time as possible. Better lockout at the top of the rep is more work in this case.

Rip, I agree on the flopping. Consider it already banished from CFSF. We've been having this very conversation of late.

As for the genius of starting a workout with a 20 rep squat, thruster, clean, snatch, etc,(plus one because we are crossfit), who thinks of this stuff? Thanks Coach. Horrible. Just horrible. I was afraid I wasn't going to see my kid again.

I'll redo this little 7 min cardio-romp on film in a few weeks and see if I can't redeem the the "ugliness". And the vid would be more fun if you could see my face. Besides my ear infection wasn't quit healed.

Love the fact that this community is on it! There is always more capacity to be had.

Kstar

Jesse,
Nice.

kstar

Hey i still feel pain from the lunges and 5k run, i struggle to walk..is it wise to do tomorrows workout as it requires me to do the deadlift and squats

#38 Kajan,

I hear ya. Once I saw the WOD was the CF Total I decided to take another day off. I walk 2km to work everyday and I could barely do that to start with. Will save the total when I am fresh again.

Fantastic effort Kelly. I wish I could do 1 rep with 225...

28yr/male- 82nd Airborne

squat- 365lbs
deadlift- 495lbs
pushpresh- 225lbs
total- 1085lbs

40yof, 5'7, 150lbs

OK so no CFT for me due to injury, plus it was a nice day. Opted to do an outdoor circuit of my local common instead.
Approx. 4 mile circuit (running) incorporating body rows on railings, bench dips, bench press-ups, walking lunges, leg raises and sprints.

70:00

Wasn't really doing this for time - I meandered a lot as a funfair had arrived and I wanted to see what rides were there. But the whole thing was constant motion. It's a nice way to burn some cals while working every muscle.

Johno #39,
Comments like yours are pretty rare in the CrossFit community (criticizing one aspect of an effort without acknowledging the tremendous output). Power output (work/time) is king here, and folks that regularly give what's needed for high power output know how hard it is, and develop a general humility and respect for the effort.

My guess is that you're a generally weak performer (in terms of average power). I'll bet you couldn't come close to Kelly's time on this workout. Prove me wrong. If you come to Santa Cruz and can beat it with the standard of movement you expect (of course I'll video the attempt), I'll pay all your expenses for the trip plus $1000.

Scaled CrossFit warm-up x3 (did 5 pull-ups instead of 15)

Squat:100kg - 220lbs
Shoulder Press: 50kg - 110lbs
Deadlift: 130kg - 285lbs

TOTAL: 615lbs

First Ever CrossFit Total :)

No access to a gym, heading up to the summer house for 'active rest'. Seeing I have this beast waiting for me on Tuesday will keep the beer and burgers to a minimum!

Everyone have a great weekend.

29/M/6'4"/202
Squat: 300(PR)
Press: 155(PR)
Dead: 415(New PR, +15 from 8/25's PR)
TOTAL = 870

32/F/5'10"/153#
I was telling people all week Crossfit Total would be coming up on Saturday! This is my first Total; my goal is to crack 600 next time ;)
Squat: 215(PR)
Press: 95(matched previous PR)
Dead: 235(matched previous PR)
TOTAL = 545

#44, Well said TonyB!

Oh yes, TonyB with the smack down. JohnO is on an island on his own with his critique.

25/M/5'9''/175

CFWU 3 sets, 10 reps
Squat: 135x8, 185x4, 225x2, 315x1
Max Squat: 365

Press: 95x8, 105x4, 115x2, 145x1
Max Press: 150

Deadlift: 135x4, 315x1
Max Deadlift: 315

Total=830
Goal=1000

This is the first time doing this workout, and I guess it is a "test" workout to establish benchmarks to track progress. That's why I added the extra work.

Was that a video of one of the workouts and the male doing the workout actually left his shirt on!!?

38 yoa 180 lbs

Squat- 405 lbs.
Shoulder Press- 205 lbs. (missed 225)
Deadlift- 475 lbs. (missed 500)

sweet, I went to bed last night hoping for the CFT since I haven't seen it in awhile. (I can't look at the wod the night before)

A question regarding his form on the squats: It looks as though he loses his lumbar curve at the bottom. Am I seeing this correctly?

Should you squat deeply, even if you lose the lumbar curve, or should you stop at the point form breaks down?

thank you.

Kstar and Coach Rip:

Interesting take on post-WOD flopping. There has been a thread on the Forum regarding this. I asked a cardiologist buddy for his take and he was rather adamant that arrhythmia risk is overwhemingly low and overwhelmingly outweighed by the risk of loss of conciousness from remaining upright. Since imaging stress tests (echo, thallium) involve nearly instant flopping in order to be imaged there must be loads of good, peer-reviewed data available. I'll ask my buddy, and I'll also ask my cardiologist brother-in-law who is somewhat of an "idiot savant" in the world of EPS. Perhaps there is good data that exists to prove or disprove the existence of the flop risk.

I get to the post on a workout day and there is discourse? Why, Johnno, WHY?!

Great vid, I will take balls to the wall all day over perfect form.

I dont know when the last time a bunch of rocks fell on a guy, and nature said "NO! THAT PRESS WAS NOT FULL ROM! PUT THE ROCK BACK ON YOURSELF!" Maybe thats just me- but thats what I train for. Take with grain of salt for best results.

CFT- first attempt at CFT, been CFitting for a month, 192 lb male, 27 year old

Squat- 350
Deadlift- 405
Press- 185
Total= 940

43/M/234/6'4"

CFWU x 2 (+pushups)

Squat: 225 (failed 255 and dumped it on the floor!)
Press: 155 (PR)
Deadlift: 255 (PR)

Total=635

First ever CFT!

M/38/5'11"/168

Didn't feel up to the CFT today (maybe tomorrow). I also have boxes filling up my garage.

I moved enough stuff out of the way to do a modified CFWU for time:

3 sets of

samson stretch
10 knees-to-elbows
15 supermans
10 pullups
15 bar dips

10:50

Better time than I thought - pullups were weak.

bw: 185

BS: 315, 325, 345(pr)
SP: 165, 175, 185(f)
DL: 405, 425, 445(f)

Total: 945 (tie pr)

41/167

warmup - mile run

Squat - 260
Shoulder Press - 165
Deadlift - 310 - All the weight I have at home

Total = 735

22/M/154

BS- 175(pr)
SP- 105(pr)
DL- 185(pr)

Total = 465

Squat: 315#
Press(NOT A PUSH): 155#
Deadlift: 350#

All and all not too shabby for my first test. Looking forward to my next challenge!

m/18/bwt:155

"filthy fifty"

28:03 as rx'd

Just started CF'ing this month (well, August at any rate) and this is my first CFT.

Squat: 135x8, 225x4, 315x2, missed 405, 365x1, 385x1, missed 405 again
Press: 95x8, 135x4, 185x2, missed 225, 205x1, missed 225 again
DL: 135x8, 225x2, missed 315, 275x1, missed 295

My deadlifts really suck... looks like i've found a focus area for September!!!

27m/6'2"/212#

Just started CF'ing this month (well, August at any rate) and this is my first CFT.

Squat: 135x8, 225x4, 315x2, missed 405, 365x1, 385x1, missed 405 again
Press: 95x8, 135x4, 185x2, missed 225, 205x1, missed 225 again
DL: 135x8, 225x2, missed 315, 275x1, missed 295

Total: 865
My deadlifts really suck... I probably need to get a camera and check how horrible my form is. Looks like i've found a focus area for September!

M/32/6'0/165

Squat - 245
Shoulder Press - 125
Deadlift - 300

Total = 670

First CRT as well... lotta newbies....

Squat: 315
Press: 155
Deadlift: 365
Total: 835

31yom@185lbs

DL - 415
SQUAT - 305
PRESS - 166

Total - 886

Recovering from hip flexor strain, no squats for me.

Press: 45 kg (pr -7.5)
Deadlift: 120 kg (pr +5)

I don't know why my press number has gotten worse. The deadlift was ok though.

POST:
Power clean & and push jerk:
1 x 5 @40 kg
1 x 5 @45 kg
1 x 3 @50 kg
1 x 2 @50 kg

Push press, max reps @40 kg: 7 reps

TomR #51,
The lumbar curve reversal that begins near peak compression at the bottom of the squat is very common and very safe so long as it does not translate past neutral.

The later this movement happens the better though.
July CF Journal talks about this in the article "Hamstrung".

kstar

46 199

sq 385
pr 155
dl 400

total 940 (very bad day way off prs)

Bingo, I'm very interested in learning more from waht you learn from your cardiologist friends. Keep us/me posted.

For whatever reason I think my CFT scores are really below where they should be.

sq 235 (failed at 245)
pr 135 (pr)
dl 285 (failed at 295)

655 total, which is a PR by 5#.

The deadlift is troubling me. I used to be 300+ but I have been stuck at a lower weight ever since hurting my back last year. Don't know what the remedy is here.

33yo M, 155#.

Tariq

Back squat 145
Press 85
Deadlift 185
Total = 415

Norma

David, #59

You obviously don't get it. We're training so we can light a light bulb and operate appliances with our power output, not try to get increased athletic performance by doing exercises through a full range of motion.

27yo/M/190lbs
Back on CF after six months off at the bottom of a bottle.

CFWUx3

Press: 135
Squat: 225
Dead: 295

CFWUx2 as cooldown. Good to be back.

M/45/177
Clarksville, TN

Back squat, 1 rep
145/155failed/150
Shoulder Press, 1 rep
285 faild/267/275
Deadlift, 1 rep
365/375/380failed
Total=805

Wow, this was a bit of an embarassment.

Today: Squat 175, Press 105, Dead 225, TOTAL 505
21Jul: Squat 175, Press 100, Dead 230, TOTAL 505
25Jun: Squat 160, Press 90, Dead 210, TOTAl 460

So over the course of 6 weeks, 5 lbs moved from my deadlift to my press. Nothing else happened. Very dissapointed in how I did today, so did some more ME work.

Squat: 3/145, 3/135, 2/135, 2/135
Press: 2/95, 3/85, 3/74, 3/75

Ideas on where I might look for improvement?

Overhead Squats Warmup

Did'nt feel max squats today so...

Squats 155x5, 175x5, 175x5, 165x5, 165x5
Press 110x1
Deadlift 225x1

To Ryan Whipple (#77)...

Don't worry about it man, I am a new cross-fitter as well, and my numbers are terrible, I would just wait it out

260 back squat barefoot and beltless
295 straight bar standard style deadlift

8 minute kb snatch set - 163 reps. 80L/83R with hand switch at 4 minutes. Finally maintained 20rpm pace with the left for four minutes. Both hands in good condition; feel I could have finished each with a final minute apiece at a 17/18 rpm pace.

Skipping the military press as I will be doing kb jerks later today; Catherine Imes is here so I will have someone to correct my form.

Off to work the first of yet another year of Badger football games.

F/30/116lbs

Wu-3 sets of: 15 squats, 15 sit ups, 10 pu's(40lb assist), samson's, 2 sets od 15 dips (80lb assist)

Modified wo-
back squat sets of 5 at 45,45,55,45
shoulder press sets of 5 all at 45 lbs.
Dead lift sets of 5 at 55,65,65,65
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

at the cabin, so did OPT rx'd w/o:
for time: 21,18,15,12,9 rounds of
squats
push press (10 kg ball)
99 lbs deadlift
CF jumping pull up's
9:19

post: max shoulder press: 80 lbs

40 yom/180

my goal was 865; got 790

squat - 305
shoulder - 135
deadlift - 350
TOTAL - 790

note: rude awakening, I have never really trained at that depth of squat. My power rack has increments about 2" apart. That 2" drop reduces my 1rm squat by about 50#! Pleased to get 305 to that depth!

bw 170

squat - 245
press - 125
deadlift - 405

total 775

My last CFT was in April. Today I set PR's in all 3 lifts. Squat - 345 lb; shoulder press - 170 lb; and deadlift - 405 lb! My first-ever 400+ deadlift!

CFT = 920
(3.5x bodyweight)

Previous CFT was 875.

CFT. Squat:235(pr-prev 225), press:130(pr-prev 120), dl:320, total:685(pr-prev 635). A good day with 2 pr's but i got greedy and took a shot at 325 on the dl, not today, maybe on a dl only day. Thanks to everyone for encouragement that occasionally comes my way. Love you all. Thanks Coach! BW:178, Y/A:58

bw 175

backsquat - 300
shoulder press - 175
deadlift - 335

total - 810

#77 Ryan
I would essentially put these lifts on the "front burner" and make them your focus. You can practice doing partial ROM lifts for one thing just to get used to the weight physically and mentally. I got this idea from Charles Staley, a great strength coach. Put your goal weight on the bar for squat, and then walk out with it so you can mentally visualize yourself completing the lift. Just the act of doing that is powerful. You can do negatives also, with all 3 lifts. Put slightly more weight on the bar than you think you can handle and just lower it from top to bottom with solid form. Just a couple ideas!

Modified CFT:
347 Hack Squat
137 Scotts Press
205 Zercher Lift(off floor)
689 Total

Squat: 231
SP : 138
DL : 305
---
Total: 674

27/m/186

back squat - 210
shoulder press - 145
deadlift - 315

cft - 670

1st CFT ever; fairly pleased, but numbers look out of whack... i can't wait to get more squat practice in - that number should jump significantly

Tom
m/45/185
250 squat (prolly could have done 260)
115 shoulder press
325 deadlift

690 CFT

Slight cheat here - I did max deadlifts Thursday night - got to 335 for 1RM. Don't have enough weight to do them at home, so I'm taking 10# off the 1RM for this CFT, to simulate fatigue.

re: Bingo #53

"I asked a cardiologist buddy for his take and he was rather adamant that arrhythmia risk is overwhemingly low and overwhelmingly outweighed by the risk of loss of conciousness from remaining upright."

Dr. Kilgore will post about this soon, but I'll bet your cardiologist buddy has never squatted 225 x 21, or he would know that people capable of that effort don't pass out afterward while walking around. Yet another instance of the medical profession professing with regards to things they merely assume.

David #59 and Rob #74, can you squat 225 x 21 unbroken, 15, 9? Just out of curiosity...

Rip

back from a 6 week layoff, going to ease back into things...

BS: 85kg
SP: 55
DL:105

A good measure to improve on...

Back squat - 385
Shoulder Press - 165
Deadlift - 295
Total - 845

42yo/175#/m

as rx'd

Squat 295 (315F)
Shoulder Press 145
Deadlift 320 (all the weight I have! will buy more should try 350 next time)

Back Squat: 70kg
Press: 39kg
Deadlift: 80kg

Total (in kgs):189
(in lbs):417

It's interesting to note some folks shoulder pressing more than 1/2 of what they can squat or deadlift. That strikes me as a either a serious strength imbalance, or a clear indication of the need to address some serious technique issues. Just my 2 cents, and don't freak out people, I'm not criticizing anyone in particular.

36/m/165
only have 215 pounds and no squat rack at home so I do an ammended CFT when at home. I do Overhead squats and clean the weight each time.

OH squat, 3 rep x3 80#-100-110
Shoulder Press, 3 rep x3 100#-110f1-120f1
Deadlift, 3 rep x3 170#-190-215

Total 325#

Any insite into strengths/weaknesses of this sub are appreciated...

just curious...are there some standards somewhere regarding these numbers? Such as what category or level of fitness a given number might fit into along with age etc...
I think these 3 numbers should be combined with a 5k time to really put a person's total fitness in perspective, now there's an idea!

41/185/6'

CFWU X 3

BS 375 a 2 a
SP 225
DL 405

1005 total

Disappointed to say the least. Went in trying for PR of 1100, let with my tail between my legs. My legs and back are still be fried from last week. BS is 50 lb down and I was trying for a DL of 450, not even close.

On another note I have BS 225 X 25 time unbroken, and I am in the Physical Therapy business. Most MD's are book worms and have no idea what they are talking about when if comes to fitness much less extreme fitness. Most of the opinions from MD's regarding fitness are like the old saying goes, " and you know everyone has one".

#97 tim

you're right on about major strength imbalances for a lot of posters. in my case, this is the result of years of unbalanced training - heavier with upper body and pressing movements and, well, not so much with squats. any squatting i did perform was certainly not done with satisfactory ROM, so that complicates the matter further. for some reason i never stopped deadlifting (at least stiff-legged DLs), so my numbers are ok there. i anticipate seeing major gains on my squat in the next few months, simply as i get accustomed to performing them again. my numbers, by the way, were 210-145-315 for 670; bodyweight 186.

SDG

you're an animal, awesome numbers, considering you and I are the same age and bodyweight!
Bastard! and I say that with affection!

I agree totally with you guys on the MD's, they have the dangerous combination of not knowing, but wanting everyone to think they do

#97

I seriously agree -- my DL form has got to be horrible, because i'm very sore right now! I've been a "traditional" weight lifting type of person for years and am just starting to realize how out of proportion and balance some of my exercises are... I fully expect the next couple months/years to be a painful realization on my way to becoming more total-body oriented.

But I tell you what... I'm addicted!

Esteban,

without a doubt you're going to see a big increase in that squat if you show it some attention. Just curious if you're happy with your technique or if you've had anyone evaluate it for you. On the face of it, with a 315 deadlift, I would have guessed you'd be squatting about 250 to 275 or so.

42yom / 146

WOD - CFT
Squat - 245 same
Press - 140 (+5)
Dead Lift - 355 (+20)

Today - 740 - At a mental block on the squats that I need to get past.

30/m/170

Doing crossfit since July. First CFT. Little discouraged by my totals, but am looking forward to next time.

squat - 215
deadlift - 275 (pr)
shoulder press - 125

615 total

620 (215, 120, 285) BW = 152

Rip #92

Could be, could very well be. Anthony is a tennis player enamored of classic LSD training which is why I posed my question thusly:"In the setting of intense exercise where you have pushed someone into the anaerobic range, in a max stress test for example, what is the risk of dangerous arrhythmia caused by an abrupt cessation of exercise and collapse, with the subject instanly lying down? Like someone exercising through level V and into level VI on a stress echocardiogram where you not only lie down immediately on completion but are instructed to hold your breath."

You see, like CF, this is actually a measureable phenomenon performed and measured literally thousands of times EVERY DAY in America. Therefore I am betting that DATA exists which has been published regarding the question of cardiac arrhythmias presumably caused by abrupt cessation of high intensity exercise where the subject lies down at the conclusion of the exercise.

So, as promised, I will find DATA and report back. Some of that data will come from a cardiologist specializing in electrophysiology, the study and treatment of cardiac arrythmias. I trust that you will keep an open mind with regard to the data, as I trust that you will respect the thoughts of someone to whom other elecrophysiologists turn to for training and advice. I will exclude research and data that does not approximate CF level exercise. I will use as my null hypothesis "lying down after high intensity exercise is a cause of dangerous cardiac arrythmias" so that the onus is on me to disprove.

SDG #100:
The ability to squat 225#'s 21 times, or having had the experience of squatting 225#'s 21 times does not in and of itself confer upon the individual either the ability or the inability to speak authoritatively on this subject. Nor is the concern for the post-exercise collapse limited to only that subset of athletes capable of Kelly's inspiring work-out. There is no such group as "most MD's", and MD's comprise a startlingly heterogeneous group. Care to guess how many of us "bookworms" hang out here?

Let's see what the data shows. If the general cardiologist is wrong and there is a risk we all have a responsibility to prevent this from happening. In any event, suffice it to say that I will report without superfluous editorialization or broad-brush ad hominem.

46yom 160#
squat 245/265/285 (pr)
Press 135/155/160 fail
Deadlift 275/295/305 fail
Crossfit total 735

Left shoulder is bothring me from spending all week painting my house. Surprised I got 155 on the press. Deadlift form is still killing me. Can't wait to get that under control and get back to my DL max.

Well I guess I have been lurking long enough!
Ive been following the crossfit WODs for about 2 months now! AWSOME WORKOUTS to say the least. Has brought a whole new level of intensity and excitment to my workouts.

Did my 1st CFT today
M/5'9"/150 35yrs old

Squat 225
press 125
deadlift 275

total=625

I feel I should be able to squat more, my max bench is about 225 so just seems strange to me.
I was cursed with chicken legs and my back feels like it cant take it if I squat more than that.
So maybe this crossfit stuff will help my squat max. I dont know, any opinions would be appreciated!

new crossfitter .... time didn't permit me to squat

f/25/150

deadlift - 220
press - 75 (still burnt-out from yesterday - i did "fight on friday" WOD)

26m/6'5"/215

BS: 275
SP: 155
DL: 365
Total: 795

CFWU x 1

39/M/220

CFT: 915

SQ - 350
SP - 160
DL - 405

Not a PR CFT since I felt a twinge on the left side of my lower back during the last squat. I think I sublexed by hips at the bottom in an effort to get lower, which placed my sacrum in a precarious position under a lot of weight. I'm no physical therapist so I may be diagnosing this incorrectly. Anyway...it's now sore as hell. The other lifts strangely enough did not hurt but I held back on the PR's just in case. My previous CFT PR is 975 so I was in the general area. Will make sure to keep the hips locked in place in future.

Has anyone else had this lower back issue when trying to go deeper in the squats...?

#74 Rob
Absolutely. In fact, check out this video (w/f/s):
http://www.youtube.com/watch?v=ZskkqC1mG34

In fact, I think we should incorporate more monostructural cycling to GTG our appliance interface. Plus, we need to cut all of this high intensity anaerobic BS because face it, are you really going to watch TV for only 20 minutes?!?

Rippetoe and Bingo,
I am very interested in the cardiology discussion and would love to learn what the literature/studies have to say. Keep us posted on the message board or here.

Just a quick question for CF San Fran'ers:
Why is the squat rack constructed like a bedframe? For stability? Would it be possible to just have two posts? I would love to hear how you guys and girls brewed up that equipment.

Did CrossFit Rockwall's WOD:

Teams of 2
8 rounds for time:
Run 400m
20 push-ups
20 bench dips
20 squats
20 sit-ups

Ashley & Mary 17:29

Then, did CFT:
SP 34 kg
SQ 70 kg
DL 96 kg
Total: 200 kg

A little off my PR on the Total (previous total was 465 lbs).

29/M/190lb

First CFT

back squat = 305
sholder press = 120
deadlift = 345

CFT = 770

bw 156

s: 225 good form, 255 weaker form
sp: 125
dl: 245

Is the workout posted the only thing we should do that day? I have been adding a high rep 3 set of each muscle group to supplement. Any suggestions?

Bongo

I will answer your statement in order.

I do have the ability to speak authoritatively on this subject. And if you are around the area I live I will also train you to squat 225 X 21.

As for the post exercise collapse? Are you commenting on a subject that has no data to back your claim. And I don't mean a study done 30 years ago with a 65 Y.O. post CABG subjects during cardiac rehab level 3.

The "most MD" comment comes from working hand in hand with hundreds on MD's in many states, and although I to do not have the data to back my claim, I speak from life experience. I will start the study post weekend.

How many "Book worms" are on the site?

Answer: 2 you and me.

But really I am kidding and would love to see such data.

Is there really such a word as "editorialization"...sheesh you made that up huh

I think my previous post was spammed out (not sure why) so for the record I had a 915 CFT.

On another note, I think I saw someone with a 225 shoulder press at a BW of 185. I gotta say that as I understand it the SP requires that you use no momentum. Only reason I bring this up is this number is about 75-100 lbs greater than anyone of equal body weight and proximate age. If that score is legit, which I have reason to believe it isn't, is amazing. That's absolute strength if I've ever seen it. Good on ya...

No gym today, going for the CFT manana. Sucky. Did a light KB session instead.
-30L/30R 1pood Snatches
-some jerks, cleans and bent presses.

Per my post above...I did NOT want to imply the 225# post for SP was not true. my typo.

18/m/160

BS-315
SP-115
DL-355

CFT=795 (First CFT, been doing CF for 6 months, goal was 800)

I'm thinking I need to improve the shoulders a little bit. By a little bit I mean throw on at least 50 pounds to my max. That would permit me to do HSPUs which have been my goal for the past two months.

18/m/160

BS-315
SP-115
DL-355

CFT=795 (First CFT, been doing CF for 6 months, goal was 800)

I'm thinking I need to improve the shoulders a little bit. By a little bit I mean throw on at least 50 pounds to my max. That would permit me to do HSPUs which have been my goal for the past two months.

42yom 182lbs

CFT:

BS 230lbs (New PR).
SP 120lbs (5lbs less than last time. Shoulders must have been tired form OHS practice yesterday).
DL 285lbs (New PR). Don't know how I managed to do it, because I tried 290lbs after, and it simply would not budge!

Total: 635lbs. (old CFT 610)

At least, it's an improvement over my last CFT.

I am a strong guy...or so I thought.

I am amazed that my 'lifting' strength and my CrossFit strength are so vastly different. I can only keep at it and hope it improves. Today was frustrating.

I've taken 6 months off from crossfit to do Rippetoe's Starting Strength.I've been consistant except breaks for 21 day Grand Canyon raft trip and 5 days Hells Canyon.Very satisfied with results. Last CFT 657 and hurt lower back, today 700 and no injuries for six months. 47 male 5'10' 170# back squat 245, press 140, dl 315.Thank you Coach Glassman for all the great free information.

22yom. 165lbs.

Back Squat- 260
Shoulder Press- 160
Deadlift- 340

Total- 760

Do those numbers seem a little lopsdied to anyone else??

First CFT, been working the CrossFit program since mid July.

Squat 345 lbs
Press 195 lbs
DLift 385
Total= 925

27yom 200lbs

#127

Nice job Harry, this is really fascinating to see how people are scoring on this. It's an interesting study in strengths and weaknesses. For example you (and others) absolutely smoked me in "murph" and a few other of these metabolic nightmares. But I got a 790 on this one. I beat out a number of the other people in my age group, who stomped me in "Fran" and others. Tells me I need to embrace the suffering on a deeper level, to further my development of that energy system.

BW 112

SB: 125,135,140
SP: 68,70,72
DL: 205,215,220f

total: 427

My first CF Total:

Back Squat: 245
Shoulder Press: 105
Deadlift: 335 (PR)
Total: 685

Rip,
I watched a video with you talking about not looking in the mirror but finding a focal point out in front of you. That helped out a lot! It really kept me on my heels during the deadlift. Thanks for the advice.

28/F/109#

Class at CFS this morning

5 rounds of:
20 squat jumps with dynamax ball
10 knees to chest/pull-up combo
300m row
20 single arm KB swings

then off to the regular gym to workout with a friend I am getting into CF. He saw a video of Rob I think it was doing the weighted/strict/kipping pull-ups workout. so we thought we'd give it a try

5 rounds for time of: (supposed to be 10 but after 1 round we decided to cut down to 5 rounds)

3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups

Nadia: 11:33 with 15# db on first round, then down to 10#
Stephen: 12:34 with 45# db first round, then down to 30#

Our 1/2 workout took just as long as rob's full 10 rounds! that was brutal.

post: 3x25 weighted sit-ups, HSPU practice

Also, interesting discussion regarding the post workout flop! I am guilty of this, especially after workouts like Fran.

tim hamilton,

i agree, the squat should be up around 250-275, and i think that load is attainable within the next 3-6 months. my legs can handle that weight right now, but not below parallel - my strength in the lower portion of the squat certainly needs work. form on the squat has always been an issue for me, and since i began crossfit in mid-july, it has been my focus. i've been evaluated by other crossfitters and seen myself on video, and though i have that "butt wink" during the lower portion of the motion, everything else looks and (more importantly?) feels good for the first time in my life. i attribute the improvements to the OH squat work i've tacked on almost daily, in addition to the excellent CF demo vids. looking forward to the future improvements...

37/m/174; First CFT

Did front squat instead of back as that is what I have been practicing.
FS: 215 pr
SP: 150 ties pr
DL: 325 pr
CFT: 690
I am another case with shoulder press out of whack. In my case it is because I worked was crossfitting with a home gym with only 100# of weights for the first 8 months and only recently joined a gym to be able to do squats and deads. Also, I had an ACL replacement a couple of years ago and am building my squats slowly as a result.
Deadlift has gone up about 100# in the last 3 months.

you dudes and dudettes are strong!

2nd group workout - 41, m, and a soft 180#

95
125
195

for a whopping 415!

Have a good long and safe weekend everyone!

220LBs
Squat: 385
SP: 175
DL: 365
total: 925
Could have done more on all exercises, did not do a good job choosing weights for exercises.

Ok I'm at the hall and I started my Total at about 7:45 so I was rushed but it went okay. I knew I wouldn't have enough time for a 1RM in deads so, along with some lower weights for 2 reps, I just did 5 sets of 1 rep of 315 with 60sec rest in between to work on my form and speed out of the bottom.

Squat-315 (PB)
Press-150
Dead-??

New lifting shoes worked well, felt solid on the ground. Left shoulder hurts like the dickens on squats.

Caught up with 400M lunge WOD 18:50, no idea how many steps.

Tweaked back a little on last max DL day. Will do CFT on Tuesday after Monday rest. After watching the squats in the CF Games I realized that the well-intentioned trainers at my gym were crediting me for squats that were not nearly deep enough to count. Therefore, I will start with a fresh CFT with much stricter criteria on Tuesday for a true CFT.

M/29/205

Squat: 335
SP: 185
DL: 415

Total: 935

The Squat form noted by Mark Rippetoe in the "Crossfit Total" article made the squats very difficult for me. But, the form he talked about looked legit. Everyone should read that article.

I was pretty pleased with today's CFT, wanted more on the shoulders though

SP:105(PR)
BS:215
DL:305(PR)

Total=625 A full 90 lbs higher than my last.

Tim #121:
Umm, maybe. "Editorial",n. , written expression of opinion. "Editorialize", v., to express an opinion. "Editorialization"? n.? The act of expressing an opinion? Maybe?

I dunno, it sounded right at the time ;=)

29/M/180

Lower back not feeling it today.

Squat: 300
Press: 170
DL: 300
Total: 770

28/M/160#

squat: 245 (PR)
press: 145 (PR)
dead: 255 (265 on Aug 25th...not too happy)

CF Total: 645 lbs

cfwu: sets of 10x3

squat:175 (from 145)
shoulder: 105 (95)
dl: 217 (205)

cft: 497 (445) 50 point gain woo

45m200

squat 275
press 155
deadlift 300

cft: 730, off pr by 5lbs, but new pr's in dl, pr so ok. legs felt dead in the squat.

M/40/182

1st CFT.

BS 210
SP 110
DL 245

Total 565

First time to do the CFT...not too bad considering two weeks ago I was barely able to walk around w/a strained back that isn't 100% yet. I'll take it.

880 (sq-365,sh-175,dl-340)

27m 6'1 211 first CFT
BS: 350
SP: 165
DL: 370

CFT: 885

280
155
285
horrendous, back to the drawing board.

28 yom 220#
Did the WOD from the video instead of Total
21-15-9 of
225lb back squats and ring dips
9:17
Legs are still shot from lunges and 5K

First workout back home in Germany after the awesome San Diego cert.

KStar--awesome on the workout!

Bingo--looking forward to the results of your research on the heart arrthymia thing. Per Mark Twight (I know his name is kind of a dirty word around here, but he does have some good ideas--of his own--every once in a while): assuming the recumbent position is the quickest way to return heart rate to a value approaching normal when doing "Fight Gone Bad". I suspect that the arrthymia risk has been overstated--hopefully the data you are able to access will bear this out.

Today's workout:

CFWU x3 (10 reps)

CFT (first time doing this)

Back squat: 125 (could have done 135-140, but no rack--PB by 52 pounds)

Shoulder press: 60 (PB by 10 pounds)

Deadlift: 170 (could have done 175-180, but all the weights I had handy at the moment--PB by 53 pounds)

Total: 355 (not too bad for an old lady who just started doing CF on 19 July)

Thanks to Lisa Lugo at CF San Diego for detailed instruction in how to do all of these lifts with proper form--it's much easier when you do.

F/58/140

Barb

today CFT and CFST (skills test):

back squat 135, 185, 225*, 245f
shoulder press 135*, 140f - push press 140
front squat 135
dead lift 135, 225, 245, 265, 275*, 225
power clean 135, 145, 155, 160*pr, 165f
pullups - unweighted kipping - 21 in a row - not bad since I havent' done these in a while without weights
run 800m 5:22 or 322sec

CFT = BS 225 + SP 135 + DL 275 = 635
CFST = 21 pullups x2 + clean 160 -322s/800m = 42+160-322 = -120 ouch - definitely weak in the running department

will relax the rest of the day and play some billiards - 9-ball anyone?

#99 Tim Hamilton:

In the FAQ's 4.7 gives a table of how you rate based on your body weight and CFT. It's not age-adjusted, perhaps is should be.

Barb

My first time going for a CFT and I was happy with my results. Thursday night I drank way too many dollar corona lights and I thought that would effect my performance, but all and all I think I'm at a great starting point.

26/M/5'6"/150LBS.
SQUAT-335
SHOULDER PRESS-135
DEADLIFT-365
TOTAL: 835

I'm definitely not making exuses but I think a combination of a hard muscle up workout coupled with paddling during extended surf sessions have fatigued my shoulders. I expect a much improved shoulder press number next time. Good luck to everyone and have a great holiday weekend.

24/f/5'6"/152 lbs

Back Squat: 170 lbs
Shoulder Press: 60 lbs
Deadlift: 190 lbs

Total: 420 lbs

Decided to make up Fran from last week since Ive been out for the past 2 and 1/2 weeks. Previous Fran was 7:50. Today was a PR of 5:45. Just gives credence to the expression "where theres a will, theres a way." Very happy to be back.

PS - I almost met pukie, narrowly escaped him.

28/f/150something#

All lifts and total compared to 070704

Squat - 155 (+5)
Press - 85 (+10)
Deadlift - 220 (+10)
Total - 460 (+25)

I amazed myself today. THANKS, COACH!

Here's proper form for ring dips:

http://media.crossfit.com/cf-video/CrossFit_Dips.wmv

905 total (942 PB)
324/144/437
bwt-161

I noticed that a lot of people are posting weight for Shoulder Press. I wonder if they mean seated or standing? I know some may have to modify the CFT. Just wondering?

Box Squat: 250,295,315(Fail-Not even close)
SP: 115,130(Fail-Push Press),120
DL: 295,315,335

Total: 750

5min rope skipping + CFWUx2

Squat: 115Kg (started with 105 and 110)
Shoulder Press: 50 Kg (missed 52,5 Kg)
Deadlift: 136 Kg (started with 125 and 130)

Total 301 Kg (662 lbs)

61/m

Labor Day wkend, so labored in the woods for 4 hours, felling, bucking, loading, and stacking. Paid close attention to technique, which is essential to being productive and avoiding injury.

Shoulders bunged up at the moment and knee a bit tender, so taking a break from heavy lifting.

After a summer full of work/family issues that kept me from training with any consistancy, I am a flabby 190, 48 y/o male. Never the less,

Squat 112.5kg
Press 60kg
DL 130kg (my gut got it the way)
CF Total 302.5kg, 667lbs

6'6, 210 (been losing weight) 21/m

squat: 365/385(x)/385
dl: 405/415/425
SP: 165/175(x)/175

total 985lbs.... 100 shy of pb... meh worked at bar last night :P

Question for anyone who's got a few minutes: based on my CFT (first attempt) my squats are very weak -- I'm a long time runner, been doing crossfit for about 2 months, never squatted much before. I find I do all right on things like the lunge workout from last week but very poorly on lifting heavy weight. Want to keep up with the WODs but also improve squat strength more quickly since it seems to be a big deficiency. How much additional work on this should I add and any suggestions for what it should be?

Thanks
Matt Jones

did this a few days ago

did back squat 5-4-3-2-1
then dead lift 5-4-3-2-1
then went for cf total
hit 845....345, 345, 155
my press has suffered immensely given a torn labrum

DL: 310
BS: 255
SP: 135
Total: 700

246/126/365 = 737
45 y/o male 154#
missed this one in July due to a knee injury so had to go back to the one before. This was 256/131/384 at 156# so a little disappointed now that I dropped instead of gained. I know I am being more strict with my squat depth but my deadlift has been stuck for a bit now. Can't seem to budge 375 anymore.

#130 Frank M

Interesting post, as I weigh 167 and had almost identical lifts with a:

260 squat
165 press (2 lbs from pressing body weight)
310 deadlift

I have never seen anything on the ideal weight ratio that we should be lifting/pressing with each body part. Although I do feel that I have a strong upper body, I essentially have not done any leg work with weights since I was in my 20s with a squat PR of 310. I just got a squat rack a couple of months ago and have seen the back squat number rising. If nothing else it just shows what body parts I need to focus on. Just my thoughts...

Saturday Morning at Brand X (102 degrees!)

Team Workout

Rope Climbs
Ring Dips
Stretcher Carry
Tire Flips
Pull-Ups (Head-To-Head)

Each team works each station for 5 minutes with a 200M run between each station.

Team Hot 277 + 51 pull up points.
Team Logan 248 + 52 pull up points

I’ve been asked to weigh in on this issue. We’re on a break from the CF Total meet we are having here in Wichita Falls today so here is a short perspective. If I miss anything or have misunderstood the root issues please let me know - it seems as there are two distinct considerations and issues: (1) It has been part of exercise lore for many many decades that if you exercise very hard then abruptly cease exercising and become motionless that you will increase the risk of syncope (passing out). Even without delving into the scientific literature there have been enough anecdotal reports of individuals having this occur that at least cursory caution is advised. When you are exercising hard the vascular pressures driving blood flow are quite high. With very hard aerobic exercise it blood pressure well into the 200’s (systolic) and when you are busting your butt with some big weights and big reps the pressure can rise into the 300’s. And that’s OK, those elevated pressures are perfectly normal and useful for our continued function. But if we immediately remove the load and stop moving, the cardiovascular system is immediately affected and venous return to the heart is reduced, in some individuals this can be manifested in a reduced cerebral blood flow and produces altered perceptions and conciousness (A blackout is another phenomenon entirely and is a loss of perception and consciousness not a change in perception or consciousness). My advice to all is to keep moving in order to keep the cardiovascular system slightly loaded in order to prevent precipitous drops in venous return. This will aid in being ready for the next set or round of a workout. The next safest thing to do specifically in regards to post effort loss of consciousness is, yes, lay down. I’d rather pass out when I’m lying down in order to avoid any injuries I might sustain from falling. And when you lay down the vascular column (how high the heart has to pump the blood to get to the brain) is reduced and this aids in maintaining consciousness. (2) Issue two is less well known amongst the general population and generally practicing physicians. If you have an individual who is suspected of having a cardiac arrhythmia you can generally force that arrhythmia to occur if you do a graded exercise test to maximal effort and then immediately place the individual in a supine position. The change in orthostatic pressures thus induced frequently will bring about the onset of the arrhythmia. This is a good thing since you would want to be able to produce the suspected arrhythmia within the controlled confines of the diagnostic laboratory. There is considerable research into orthostatic challenge, cardiac function, and exercise. In a healthy heart, the risk of injury that would result from lying down immediately after hard effort is fairly inconsequential. Rather the danger is with individuals with diseased cardiovascular systems. But how do you know which of your trainees has a healthy cardiovascular system? How do you know that yours is uncompromised? There are many examples of “aerobically fit” individuals dying of heart disease (Jim Fixx is the quintessential example along with cycling Ed Burke). I guess the bottom line is how much risk are you comfortable with assuming in balancing post-workout comfort and potential safety?

CFWUx2
BS 45x8, 135x3
205, 225f, 215f (tied PR)
Press 45x5, 95x2
115, 135f, 125f (tied PR)
DL 45x8, 135x5, 225x3
295, 315, 325f (tied PR)
CFT 205+115+315 = 635 (PR)

Squat: 335
Deadlift: 285
Press: 150
Total: 770

David #59,
Ironically, in your criticism of my post, you make my point. Work capacity is king. If you drop the weight, the work performed on that rep is 0. Work capacity demands sufficient form to get the job done.

Kelly's dips were not ideal. I mentioned that in the video and in my earlier post. I think we should all be accountable for our standards and performances. What I don't agree with is criticizing one aspect of a tremendous effort without acknowledging the good, especially from the safety of your keyboard where your own performances are hidden.

True work capacity is getting the work done efficiently, effectively, and safely. Proper technique is only proper because it achives this.

Achieves

M/19/155

BS: 280 (PR)
SP: 135
DL: 310 (PR)
CFT: 725

Two huge PR's today despite very little recent work on the lifts. Weird.

anyone know where I can access WOD from August, July, etc?

mr. rip, chicago? umm..to work out to? ok, if YOU say so! wish i could be at the meet!

did cf san diego's awesome saturday wod (five rounds, 1 minute each station, of: squats, walking lunges, broad jump burpees, bear crawl, bench jumps, push-ups), so total must wait until later this evening, but i am excited to see my progress.

27/m/170

Back Squat: 275
Deadlift: 345
Shoulder Press: 185
CFT: 805

My first time with the CFT...much room for improvement. I thought I would be able to squat more than that! Maybe I should start lifting weights more. Hey leifei, scroll down the main crossfit page...there is a workout archive link near the bottom on the right.

19M / 170# / WOD #10

First CFT ever...

Squat: 355
Press: 155
Deadlift: 385
Total: 895

I'm excited to work my way up to the 1000 Club

Got some martial artists in on Saturday for their first CFT. Started with the Oly- bar working on form first, then 2 warm up rounds.

Cory M/29/145 275-125-295= 695 (pr)
Master Lee M/35/165 275-95-255= 625
Terry F/30/115 135-60-95= 290
Neil M/?/? 255-110-225= 590

After failing twice last week at 290# on my deadlift, I was shocked to come back and easily pull 295# today. Thank you Coach!

56/m/180
squat 215
shoulder press 105
deadlift 250
CFT 570

First cft. 5 days with crossfit. maybe some room in the deadlift (no more weights) road bike a lot. Haven't done much with weights in the past 7 years.

Great video Kelly, I cannot wait to try that workout. I love high rep squats, and am getting into the ring dips. What a great combo.

Today I was tempted to do the total but went with my ME day of front squats with chains.

KB swing snatch 50/5+5 70/5+5 x 5
Front Squats with 40lbs of chain each side 80lbs at top.
95/5 135/5 185/5 205/3 225/2

Ended with a Tabata jump rope session for 16 minutes.

Welcome to my "before":

Squat: 225 lbs
Deadlift: 245 lbs
Shoulder Press: 100 lbs

CFT = 570

m/38/174/67"

first cft

cfwu x 3

Squat: 295 limited by shoddy home made squat rack at work. I know, excuses, excuses.
Press: 155
Deadlift: 385
Total: 835

30y/M/6'/200
2xCFWU
BS: 205
SP: 135
DL: 225
CFT = 565
pretty sad I know. I'll get there.

Finished with 3x3 Hang Clean (135)
and 2x10 Deadlift (135)
and CFWU

Stick a fork in me....I'm done.

David #113:

"Again, you're someone with some great things to say about coaching, but this, "if you can't squat x times y then shut up" argument that you're nosing around the edges of is going to leave you yourself pretty speechless around a lot of people. I'd love to see it disappear from this board, which deserves a better level of discourse."

I appreciate your handling of this disagreement, but one thing that will never disappear from any discourse in which I engage is the encouragement to never be satisfied with your current strength levels. My whole point in this and other remarks along these lines on Comments in the past is that if you can't squat 225 x 21 then you need to get stronger, and stop being content to scale down the WOD. And yes, you may have to gain some weight to do this: get a bigger motor.

Bingo #108:

Your original comments regarding "flop" risk actually addresses two seperate phenomena. An arrythmia is a life-threatening condition, and admittedly extremely rare in CF-conditioned athletes. On the other hand, blackout is not life-threatening; you just wake back up. The threat from blackout is the fall, and if you feel yourself about to blackout the smartest thing to do is get closer to the ground, which means either take a knee or lay down. My comment about the likelihood of blacking out after a heavy set of 21 back squats stands, since it has been my experience over 30 years that this does not happen in lifters capable of that effort. Blackout is usually confined to activities that place the bar in front of the neck, like cleans, presses, and front squats, and the cardiologist probably doesn't know this. The DATA you present should reflect this distinction, but I don't see how it can.

Look, I am the last one on Earth to advise over-caution. For instance, the huge "butt-wink" controversy amuses me. I don't think that everybody that lays down after a hard met/con is going to die, or they already would have. I just think it's better and potentially safer to walk it off than to lay down and stop helping venous return work better. Okay? Just please don't sic the electrophysiologists on me. Especially the ones that can't squat 225 x 21. heh.

Awesome job Rydain!

squats : 405#
press : 165#
deadlift : 405#
total : 975#
Tatol was a lot lower than last time. I think it is time to take a break and change things up. It is good to listen to your body.

David #113,
I too can perform the ring dips unbroken, easily, and with more complete lock out range. Just finished a ring dip technique self critique and workout. And, those ring dips were hardly 1/4 range as you suggest.

But, I can't perform the ring dips unbroken after the squat efforts yet. And that is the point. So let's not miss the forest for the trees.

Kuna:
Great effort brother. That is freaky fast.

Lastly: Crossfit is all about increasing work capacity. Movements and tasks that we easily perform fresh, aren't so easy to perform when we are asked to do so under stress of load, cardiovascular challenge, lack of rest, etc.
This is heart of work capacity.

The CFT is a vital opportunity to assess strength. Why? Because increased peak strength is a significant component of the gateway stimuli to increased work output. A long time ago, in a very early Cross Fit Journal, Greg Glassman made this case: "Why do we want a big clean and Jerk? So that we can have a big HIGH REP clean and jerk."

Want to know why Kelly Moore is so freaky fast? She is freaky strong and then, worked her ass off to back fill that peak strength with work capacity.

So why do we want a big squat...so we can have a big high rep squat. (squat, push press, dead, snatch etc).

Can't always go heavy, nor should we in an attempt to develop peak work capcity. But it matters that we get stronger.

Great CFT efforts out there.

kstar

23yrs/m/6'2/225lbs; Been doing CrossFit for about a month now and this was my first CFT.

BS: 315
SP: 155
DL: 405

Total: 875

first CFT- shows how much work i need

24/6ft/162

Squat- full (but my knee pops) 135, to the point just before knee pop: 175

S.Press- 95

Deadlift: 85 (terrible, i know- need to practice my technique somehow)

Total: 315

24/m/6'5"/180lbs
squat: 405(pr)
shoulder press: 140
Deadlift: 375(pr)
CFT total: 920

I've been doing CF for about three weeks, was in rather good shape before starting but there has definitely been improvements across the board. Looking forward to having those three zeros

I feel compelled to comment it was the Cisco Kid, not the Sisco Kid. Worth thinking about.

31m/6'2/208

BS- 265
SP-135
DL-225

CFT= 625

These numbers are well below PR. I took a break (read as I become a fat lazy b*st*rd) starting 1/07. Just started CF 2 weeks ago. I was always a gym guy. This is a new concept... and I am loving it. I think my form on DL holds me back more than strength.

Anybody use that video series mentioned on the CF site?

#33 and #36 Coach Rippetoe and Kelly.

Excellent Points. As well as aiding recovery, walking tall post and during strenuous work as opposed to flopping out can assist one's "posturing" for those involved in competitive sports especially contact sports.

As I'm sure you know, a distinct psychological edge can be gained by looking less fatigued than ones opponent even if you are equally shattered.

34/215

Squat = 305(PR)
Press = 175(PR), failed 185
Dead = 365(PR), failed 390

CFT = 845 (PR), 765 on July 4th.

Final bought more weight so I was able to increase loads.

715

nobody else's quads are still sore from the lunge workout?

F/17/105
SP 55
DL 135
Squat 65 Total 255

M/47/235
SP 185
DL 335
SQ 315 Total 835

Fun workout

Squat 365
Press 125
Deadlift 405
Total 895
First time at full weight.

Couldn't do the CFT today due to a strained muscle in my lower back, so I came up with my own workout. I wanted to focus on arms/shoulders, so I came up with the following:

15-12-9 rep rounds of:
Ring dips
Push press @ 95 lbs
Push-ups

Time: 18:29

My shoulder press 1RM is 105 lbs and my push press 3RM is 130. I would like to hear what you think of this as a workout. Is this too much concentrated on the arms for one workout?

Back Squat = 265lb.
Shoulder Press = 148lb.
Deadlift = 319lb.
CFT = 732

m/165/27/5'8
SQ 225
Press 120
DL 325

Total = 670

26/m/180/5'9"

Back Squat=345
Shoulder Press=185
Deadlift=335

Total=865
Goal=1000
It's my third week of Cross Fitting

25/m/185

And at risk of fueling the shoulder press debate.

CFT: 855 (75lb pr from the last CFT :))

Back Squat: 330lb
Shoulder press: 210lb
Deadlift: 315lb

Whoever first mentioned the shoulder press (too lazy to look up the post number) was correct in that my numbers are a result of imbalanced training. I've always had weak legs (Read, I hated training them), and my back squat has gone up almost 85lbs in 3 months of doing crossfit.

He was also correct as far as form is concerned. DL's are by far my worst lift, and my form, while manageable, pales in comparison to other CF'ers. I need to find my way into an affiliate stat.

Secondly, whoever cast doubt on the 225lb shoulder press for a 185lb guy, I can understand where you are coming from, but I think it is possible.

I think it's possible, w/ rest, for me to get 215 press, w/ zero momentum. Once I get stronger, I think 225lb is very doable. And I am by far, not the strongest person of my body size. But I have always had strong shoulders because of my time spent in college as a cheerleader.

If you like, I can video my attempt at a 215lb press?

Repost due to not doing the shoulder press properly. I was doing a Push Press not the SP as stated. My bad. So I went back to the gym to do correctly.

41/185/6'

Sq 375
Sp 195
DL 405

Total 975

squat 385
press 175
dead 375
total 935

6'6"/245

Squat:500
Dead Lift:485
Shoulder Press:165

Total:1150

Also ran Fran in 2:57 on mon. I can't seem to get my shoulder 100%. That is my excuse for my horrible shoulder press. When i can once again do over hand pull ups and thrusters with out pain i believe my time will improve.

By the way... what is the record for the 500m row? I have it down to a 1:15. Is that a pretty fast time?

Phillip

very rushed CFT today (I didn't even get more than 1 DL attempt)

Squat - 225
Press - 115
Dead - 280

CFT - 620

CF total

SP- 125
BS- 275
DL- 350

Total- 750

M/38/6'/192

First CFT

Squat - 275
Shoulder Press - 135
Deadlift - 315
Total - 725

M/38/210

Squat 385, unfortunately something went pop in my lower back and that was it for me today, hopefully be back in a couple of days.

25/f/127#

last nite's bball practice wuz a challenging 2.5 hours in the HOT muggy gym. all we could do to try n stay one step away from heat exhaustion. thus today's physical activities were a bit on the sluggish side.

breakfast: run 47 minutes = 6.07 miles

WOD:
squat - 205
press - 90
deadlift - 215 (down 5 from last time)

total = 510

bleah . . . . man, past 2 totals have gone down . . . one a these days i'll hafta try this on a day when i'm feelin excellent and not dehydrated and running on empty.

David #202:

"I think asking the general populace to gain weight just so they can increase their CFT is a little excessive."

It is, if you consider yourself merely a part of the General Population.

F/46/114

Hate to post such lousy numbers, but they are what they are. Missed 3d sq and dead due to cranky back, among other things. Well off track, in any case.

SQ: 215
Press: 105
D/L: 245
Tot: 565

For some reason my post got tagged, but as a quick follow up re: the shoulder press issue. Being someone who can shoulder press 25-30lbs more than his bodyweight, it amazes me that there are people who can deadlift in the 400lb range or higher and yet can't shoulder press over 150lbs.

I think it is all just in your personal mental schema, i.e. things that are hard for you to do, raise doubt when you see others doing them easily.

M/185/30

Squat: 335, 365, 385 PR
Press: 190, 200, 205
Deadlift: 455, 475, 500 PR

I want to thank Coach Rip, I just spent the last few weeks reading Starting Strength and Practical Programming and I feel like I have learned more about my lifting than I have in the previous 3 years.

Mike: BS:275, SP:155, DL:370
total:800
Erin: BS:195, SP: 90, DL:245
total:530 (40 better than last time!)

CFWU - all.

SQ. SP. DL. Tot.
Moss: 185 115 185 485
40/M/175#
Bailey: 295 160 295 750
34/M/215#
Krysten: 85 40 -- 125
18/F/120#
Brandon: 135 75(p) 105 315
16/M/140#

M / 34 / 5'09" / 163 bw

BS - 250 (PR)
SP - 145
DL - 350 (PR)

Total - 745

Only into Crossfit for 1 1/2 months and this is my first time to do a CFT, so I'm okay with these numbers, but I will be interested as they go up with time. Thank you, Coach, for this incredible thing you have given to us all.

Still suspicious of the groin pull a few weeks ago, but seemed fine this morning at 6am when we did the wod. Time to move on from that crutch...

back squat 225, shoulder press 145, deadlift 275. CrossFit total 645.

21/M/140
Squat = 135/155/165/185
Press = 95/105
Dead = 185/205/225/255/265 (pr)

f/25

Squats- 215
Press- 85
Dead Lift- 265
=565

The lads did their first CFTs today ...

Chris
m/14/105
170 squat
50 press
195 deadlift

Nat
m/8/56
85 squat
40 press
110 deadlift

Age:24 BW:158

SQ: 255/275/X300
Press: 135/145/X150
DL: 325/345/X365

I to be honest haven't worked out in some time. I've done 1 set of heavy deadlifts per week over the past two months. Thankfully my clients are the best most understanding clients ever! I have a broken right hand, and I'm not feeling very well. I got a bit cocky with each closing lift and scratched all three of them. X - indicates a missed attempt as per standard annotation.

Total: 765

I should have been more conservative with my third attempts but I didn't feel like wasting the effort just in case I actually lifted them - aim for the sky land on the roof.

M/33/6'1"/220
first cft
bs-285
sp-145
dl-315
745 total
dissapointed, struggling with bs depth and px in shoulder/traps

27/m/220
Total down a bit this time for a few reasons, but i feel good about it overall. Fighting a cold and a recovering pulled hamstring is part of it, but the part i'm happy about is the improved form due to finally getting a copy of Starting Strength.

Coach Rip - that text should be required reading for anyone who owns a barbell. I wish i was given that when i was first walked into a gym in high school. Even getting it now, 12 years later it's a HUGE help. Thank you for taking the time to put your knowledge into a concise, easy to follow text.

On to the workout. total 795 (down from 840)
squat 275 (down 25 but with proper depth and form this time)
press 155 (down 5, but i'm not broken up over this either... form improved)
DL 365 (down 15. Hamstring was the limiting factor here. but it's getting better. I only managed 315 on the heavy DL day recently)

mark L

26/m/188#