Ahhhh...Heavy Weights

Thanks Coach!

The best thing about this workout is tha there are no k's following the numbers.

Have not done this WOD. I take its your max for one rep?

AHH I can't sleep. Too excited! I'm a little home sick but can't wait for the seminar tomorrow! Woohoo!

Great interview Bingo. Nice to put a name w/ a face.

hahahahahaha. great posts emill and jim.

bingo, great to see the face behind the words- and its good t know some other CF people are making it happen in NE ohio- im an akron/cleveland guy myself.

Have fun all, and get some.

3-2-1 go.

Nice to see the Bingo behind the posts. Great video Tony, Doc White.

I'll be saving this one for Saturday...

And by Saturday, I mean Sunday...

I KNEW IT!

haven't done it since April...looking forward to this on Saturday!

Cant wait.Just getting off a wk of being sick. Glad to be back. Watched each WOD and got even more sick to my stomach due to the fact that i couldnt participate. I love the fact that 2 10k's were posted in a wk. For all those that seemed surprised , welcome to Crossfit and get used to it. That feeling of never knowing what to expect is what makes Crossfit the Best System of fitness that has hit the modern day world. And like Coach says, "If they have something similar, we still do it better and faster". God bless Crossfit. I celebrated the end of Ramadan last Saturday and one of my main thoughts were i cant wait to do the WOD with a being properly fueled. But to be honest, fasting and doing the WOD was some good stuff. URRAHHH!

Nice to see the face behind the name, and Big thanks for getting back to me with a answer to a question i had at one pt, and much gratitude the others that also responded.

This is my first time of doing the Crossfit Total are lifting straps permitted to complete deadlifts? Also is it recommended to use a wt belt to complete the 1 rep max on the squat and deadlift? Typically I use neither during the WOD'S.

Wooo that squat is gunna feel great after those runs. I still havent done a deadlift yet so some advice would be good here.. should i go for my max as a first timer or would that be a recipe for disaster?

I leave for Hawaii at 8:30 in the morning. I am tempted to get up a little early and do the Total. Decisions, decisions.

Bingo, very cool that you do your workouts all by yourself. Bummer you can't find at least one person to workout with you. I think all your numbers would go up with a training partner. Maybe you should affiliate: Crossfit Bingo. I like it!

Missed "Murph" a few days ago. Met again tonight. R.I.P. Lt. Murphy. And to all left behind who honor his memory, may you find the peace that runs deeper than pain.

44:09, PR by over 9 minutes. Previously 62:20 (July), 55:20 (August).

Thank you.

Bingo, fantastic interview, and great to put a face to a name! You nailed it with your comment about working out alone in the gym but how you are not really alone since you have the crossfit community. I feel the same way, i love this place!

Freddy C- have so much fun in hawaii you lucky, sob! ;-) what island are you going to?

I am never good at predicting the WOD (I'm with you bingo, still can't call it the WOD out loud) but I actually called the CFT today!

Good luck to all the folks competing in the OTP games this weekend!

oops that should read OPT games not OTP...ha.

#12 Tim:
No straps. Work on the grip strength, and if your grip fails before your back and hammies do, then use the switch grip (over under approach).

As for a belt. I have never used one since I have started X-fit. Looking at the videos, I don't think I've ever seen a belt. From my understanding, belts reduce the amount that your core is engaged in the movement.

If that means you have to go a bit lighter to, then go lighter. Those poundages will climb with time.

If I am wrong, correct me and let me know where I messed up.

Tony, another great job making the average Joe look good! I had a blast. Thanks again.

That picture 'AINT in the WC. :)

I really need to plan this out. I have my maxes from last time (100kg,50,150). So I plan on doing for each exercise:
5x60% |
3x80% | WU
1x90% |
1x100%
1x105%
1x110%

Last time was a mess. I was really tired by the time I got to the deadlift. Does this look okay?

woohoo

I can do this then one of the 10k I missed.
Thanks coach.

late post. ran 4.6 miles in 36:06. had to cut it short to get my kids to a football game. looking forward to the crossfit total. coach gave our required body parts lots of rest for this one.

Yeah shawn 1 max rep. Warm up first!

#3

Go back to the cf homepage. Click on the link "crossfit total" located under the
date for todays wod. The link will take you to an article explaining the cft. After you check that out click on all the interesting links located on the left side of the cf home page. You will learn a lot.

Bingo,

A really great interview!

missed the 10k, was at work and that mileage is not "doable". Working extra duty at a different fire station tomorrow and the CFT becomes "undoable" bummer for me. today I did do:
10,9,8,7,6,5,4,3,2,1 of
1pod KB swing
HSPU variations
ring pull up
65lb squat clean.
32:30min.
on duty tomorrow I have been asked to take 3 other FF through the website and intro some stuff. The FD has 2 lvl 1 trainers and 1(me) that is actually drinking the koolaid and sharing. 3..2..1..

Good interview Bingo. I wish I could get my heir (17yo) and lovely daughter (14yo) into cf. My better 95% has voiced an interest that I must figure out how to perpetuate. Her working 3rd shift and me working a mid day shift doesn't help. Being from Columbus, OH I'm not much of a corn hole player but do feel the need to say "work out of the day".

NEW PR!!!!!!

Squat 427
Press 187
Deadlift 427
Total 1041

I TOLD YOU I'D HIT IT JACK!!!!!

Nadia- I'll be thinking about doing WOD's on Maui.

And I almost forgot: 258 training days left until the next Crossfit Games!

Bingo, good to see the face and hear the voice. The man with so much to say is also well-spoken, that should be no surprise. I must say thanks for the many well-thought and deliberate posts I've read of yours since I started on here this Spring. You've given me plenty of food for thought, and I appreciate that.

Cheers from Whistler!

By the way, I'm with you on working out alone + CF.com as a community. My current gym is a detached garage right outside my apartment - lucky me - though I'm not sure how well I'll cope when it's ten degrees below and I want to pick up a bar or kettlebell... (it's unheated)

M/49/162 First time I have ever made a reply about an interview. The guy by himself in a gym full of people. Hmmm, sounds like my daily trip to the base gym. OH look here comes that guy with all the grunting and moaning. He stands on his hands, jumps up on a box. He even runs out the door and comes back 400m later and jumps on the pull ups.
Why does he swing like that when he does pull ups. The part that makes my fellow non-crossfitters look at me like I have issues is. Why after each of his workout is he on his back gasping for air. Strange work out. CHANGE IS A GOOD THING.

cornhole. wod. giggle. giggle. giggle. and some more giggle.

Classic!

I hear you Bingo. Although I work out by myself, this community is my main source of motivation. Hoping to get some CF Total tomorrow afternoon after I get back from a day trip to Apple Hill near Sac.

As Rx'd: 682

Squat: 100kg (=PR) 32% of Total
Shoulder Press: 55kg (PR+5) 18%
Deadlift: 155 (PR+5) 50%

I'm a little concerned about my squat. It didn't improve and it was already deficient... I guess I can look forward to lots of squat practice.

Bingo-
Great interview! I agree completely with the idea that we are more relaxed through out the day after fighting for our lives during the WOD. I simply feel like I can relax a bit easier for the rest of the day, knowing I pushed myself to the limit for those few minutes.

When you push yourself past your comfort level, and are truely living in that moment, you appreciate being able to breath, think, function and live the rest of the day. Everything else you get hit with that day will pale in comparison.

Crossfit is a lesser degree of a life/death experience and coming away with a greater respect for life. Life is something not to be taken for granted and should be lived to the fullest. Crossfit helps me appreciate life and gives me self respect too.

Where was the picture taken?

Why no arm (humerus) pulling movement in the TOTAL?
Talking about functional, maximal, strength: Deadlifts - oh yes, OH-presses to, squat - perhaps... A max load pull-up seems more logical to me! Do you (coaches/creators/crossfitters) considering the deadlift to meassure the pulling capacity of latissimus dorsi and so on?

Bingo said: They lean libertarian, they lean conservative, they lean pro-first responder.

What does "first responder" mean?

Hey Bingo, great interview!
I always enjoy your posts and insight. Glad that you are here. You are welcoming and have good insights. Even though you said that you workout alone, I don't think so because we are there with you even though you don't see us. Imagination is a powerful tool!
Thanks for all of the support, too.

Kate

P.S. I hope your shoulder heals soon. :-)

Oh yes, I almost forgot-

Good luck to all the participants in the OPT challenge! I'm cheering for you and I'm sure that you will have fun.

Kate

Gary Jim David

Squat: 295 305 325
Shoulder: 155 135 165
Deadlift: 315 305 305

Totals: 765 745 795

timh #36

First responder refers to those who are generally the first to arrive and provide help at an accident scene, fire, or other mishap: paramedics, police, and firefighters.

Barb

325,135 (missed 150..close), 335
= 795

Squat: 77 (30%)
Deadlift: 101 (40%)
Shoulder Press: 77 (30%)
Total: 255

Also:
Bench: 136

PB in all of them!

Squat: 405 almost had 455 (next time)
Deadlift: 315 365 came didn't come all the way up
SH Press: 135 :( This is just a hard exercise

Total 855 (going for 1000 next time)

P.S. The Crossfit haters can't hate the results

Awesome, I'm new to CrossFit...love it!

First time CFT.

Squat: 130 kg
Shoulder: 60 kg
Deadlift: 140 kg

330

33/m/185

First CF Total ever. I may not yet be at novice standards yet according to the chart but but I'm stolked sitting in my fourth month of CF training. Need to work on those squats for sure! As rx'd no equipment added just me and the weight.

Squat = 205#s
Press = 115#s
Deadlift = 275#s (my fave)

Total = 595

Next very doable and modest goal is to get inside the novice standards and post a 650+

#12 Tim

no lifting straps allowed on the deadlifts. use the mixed grip (one hand over, one hand under) on the bar. belts are allowed. don't forget to warm up. good luck.

34/M/77

Squats: 140kg
Shoulderpress: 67.5kg
Deadlift: 160kg

CFT: 367.5kg (808.5lbs)

moving this one to Sunday.

42/M/180/5'6"
FOB Warhorse Diyala Iraq
Squats: 315 (not pretty)
Shoulder Press: 155
Deadlift: 375 (pr)
845 (pr)
Bench:315

500M row
CFWUx2
Squat 365
SP 155
Dead 365

Right shoulder has been throbbing for the past two days. Missed 405 on dead lift after getting it a couple weeks ago.

Must Driver ahead

40y/o M
75" 203#
CFT:670#
BS 250#
OHP 125#
DL 295#
down 70#, back still recovering from MURPH, hurt shoulder doing muscle-ups...took it easy.

#37 bjorn

rippetoe address that question in an interview on the elite fitness site http://www.elitefts.com/documents/crossfit_total.htm, w/f safe):

"MK: What do you think of a 1RM weighted chin-up or dip test for assessing functional strength?

MR: We considered it for a few seconds. It’s a functional movement, but it isn’t a barbell movement. The equipment necessary to do it at a meet as well as the profound difficulty inherent in judging the damn thing caused it to be rapidly canned."

err, addresses. hey, it's early :)

Also we do do 1RM pullups from time to time, so it does get tested in a way.

bw: 191

BS: 315, 345, 365(pr)
SP: 155, 175, 195(pr)
DL: 405, 435, 445(pr)
total: 1005(pr)

I was definitely on my game today. I'll have to say the conjugate method (for BS and DL) on my ME days seems to have worked as I reached my goal of 1k way earlier than expected.

27 yr old male, 195 lbs.

DL-465 (tied PR)
SP- 200(PR by 10 lbs)
BS- 375 (PR by 15 lbs)

My first foray into the Advanced category! It doesnt hurt that i have leaned out by about 6 pounds- and gotten stronger.

Good day all.

had to make up yesterdays.... and probably wont be able to do all of todays.... broke the tip of my finger yesterday when i was constructing... hammer - 1, eamon - 0... you will rue the day hammer... but i ran the 10K in 56:27... 3 minutes faster than last week.... already improving runs...

M/30/5'7"/183
S-295
P-160
DL-350
CFT-805
Last time 745
Squat is weak, but I think it's more confidence than anything. My globogym has no bumper plates, so I am afraid I'll drop the weight and kill an innocent bystander.
Rowed 500m in 1:50, which is slow.

30 yom, 160#
S 250# definitely a weakness!
P 165#
DL 390#
Total: 805#

What/where's this scale everyone's talking about regarding the max weight combination (novice, advanced, etc.)?

37/M/194
Squat: 245
Press: 135
Deadlift: 285

plus Bench: 225

All PR's!

ok, bad news/good news; bad news is the last 3 weeks of cf I thought barbell was 45# but found out today it's 15# (don't ask me why, it just seemed a lot heavier and other gym had 45# bells. My dork-meter just went up) That said,former bests in squat/press/dl were 80/70/135.
CF Total today (including 15# bar:)
squat-80
press (off floor)-55
DL-125
total: 260

41yo/f/162#
run 4.2mile outside, roling hills 40:34

Comment 31:

I do feel your pain. The staff at my gym on post said I am the only person they have seen use the kettle bells and jump rope. And the only man who uses the aerobics room.

I did get one compliment one time. A SGM came up to me and said you are working out hard there young man just make sure you don't over do it for PT.

Woke up this AM and did the 10k I missed yesterday. I rolled my ankle on a rock hidden under some leaves just after the 5k mark. Ended up walking for about 4 minutes and then finished it out running the rest.
Total Time: 54:40

Crossfit Home Improvement during the day, CF Total come night-fall.

It is awesome to see all the interviews with the regular board users that we have come to know through their posts. Yes, great to attach faces and names. I too workout alone, though not in a big box gym. I work out at my old high-school where I have almost 24/7 access to the gym and weight room (volunteering at a private school sometimes has its perks, though the high-schoolers all look at me like I'm crazy). And knowing I'm going to be posting here makes me feel I'm not alone, plus it keeps me honest. I mean really, how am I going to face you guys if I cut corners on my workout?

23/m/145

My first time with CrossFit total and I set personal bests for each exercise!

Squat: 195
Shoulder Press: 125
Deadlift: 215

Total = 535

did Tabata today. 5 exercises
ring dips
pullups
situps
pushups
air squats

M26/M/75kg

Press: 65Kg
Deadlift: 110kg x 2 Then i hurt my back when i dropped the bar from the hook grip :(

WU .5 mi. walk on treadmill
WOD
BS 275
SP 165
DL 295

Squat 337.5
Press 157.5
Deadlift 405
Which gives me a grand Crossfit Total of 900.

I reckon the squat is the weak link and with some work I could knock on the door of the 1000. Peace.

269 lb 31 years old
410 squat
180 press
435 dead

1025 total

44/175

Press: 160
Squat: 331
Dead : 419

Total: 910

M/22/6'1"/185

Forgot the order and did deads first. Whoops, at least it led to a PR
DL 415
SP 215
BS 355
CFT 985
One day I'll break the 1,000 and maybe even in the right order

m49/170#

back squat 235

shoulder press 120

deadlift 305

crossfit total 660

First time post. Doing CF about 2 weeks now.
M/32/#170

CFT 665:

Squat 255
Press 135
DL 275

Then ran a mile 7:45 (usually about a minute faster)
CF rocks!

M/24/6'1"/173

BS 225
SP 155
DL 305
CFT 685
Bench Press 225
My Total 910

Bench Press is missing from this workout so I added it. Squat was pathetic, I can do much more.

28/M/195lbs

My first CFT (and first time i've maxed these exercises in a long time)

Squat: 305lbs (first time squatting heavy in years)
Shoulderpress: 145lbs (looked so much easier than it was)
Deadlift: 345lbs (probably could have gone up a bit, but this is where my form starting going to crap)

Good times.

M/28/190cm/88kg

Back Squat: 319lb (PR by 22lb)
Shoulder Press: 137.5lb (PR by 5lb)
Deadlift: 352lb (PR by 22lb)

CFT: 808.5

- OlliS

40 M 172

245-255-Pass
125-130PR-135f
300-315-330PR

Got stuck on the last squat. Nothing like an unspotted backsquat to motivate you to push through. Matched my personal best, but felt much weaker after last night's 10K, so I settled for 255. Got more aggressive on the SP & DL to bust right past my goal of 700. Next time 725, but first I need to go shopping. That last DL was an all-my-iron lift. Wonder what other fun stuff will come home from play-it-again.

Age 35
BW 147

Squat 215
Press 145
Deadlift 335

Total = 695

28/M/146 -- my first CFT!

Squat 275
Press 95
Deadlift 285
Total 655

It seems my press numbers are way low. Is it a standing or a sitting shoulder press? I assumed standing, and maybe that was my mistake. Still happy with the number, and more so with my form.

f/33/122

stoked! got my first UNASSISTED pull-up yesterday!

short on time so went to the park late last night for a brief but brutal work out. as we were warming up i leapt up to one of the bars and without the intention or wherewithal of what was to come next i pulled my weight up and got my chin above the bar. so i did it again, and then another, for a total of 4 actual non-assisted gravitron induced pull-ups.

so, this is what it feels like. finally!

also, while i was at it, i did my first push ups, non-girly style. 5 reps, 9 rounds. i don't know what got into me last night, i just did it.

next, muscle ups? i wish.

I am really suffering from this torn rotator cuff now. It's fairly intense, so no heavy stuff for a couple weeks...no overhead stuff either.

Today was improvised:

1/3 mile run to gym and then
5 rounds of:
500m row
20 situps
1 up-down w/ wrist roller
20 heavy "jumping" calf raises

24:15

finished w/ a good stretch.

My goal is to focus on interval aerobic challenges and the lower body for the next few weeks and let the shoulder heal a bit.

BW 173

Squat- 362
Press-165
DL-415

Total-942 (PR)

Post- Bench Press 265 x 1 easy.....Speal wanted to do this, he said something about wanting to get a big chest...haha, j/k

SQUAT 345
PRESS 245
DEADLIFT 465
TOTAL 1045

I dont know what it is but my squat has been like crap lately. I just want to pass the 405 mark like I used to do in college. Lately I've hit a wall on alot of my lifts. Whats up with that? Do i need to take time off to rest?

F/30/ 116lbs
BS-80lbs
SP-55
DL-80
=215lbs
I forgot my exacpt weight on bs and dl. Next time need to write it down.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Did CrossFit Rockwall's Park WOD:

Burpee Ladder (Teams of 2, one person did odds, the other evens)
Lunge 50m, 1 Burpee
Lunge 50m, 2 Burpees
Lunge 50m, 3 Burpees
...
Lunge 50m, 10 Burpees
And then back down to 1

Mike and JJ: 9:27
Mary and Dustin: 14:50

m/24/170

BS: 295
SP: 135
DL: 255
=685

207/24/m
345 squat
155 press
400 dead (pr)

900 even for my first cft...not too bad

156/32/F

145 squat
55 shoulder press (didn't realize how hard these are when you don't do a push press!)
165 deadlift

we can see where my weakness is.......

Great interview Bingo,

Your friends at CrossFit Cleveland are proud of you. We missed you in the park this morning!

BTW-Paul's picture was on the front page of the Plain dealer this morning. He was doing taser training with his police academy recruits. Check it out.

Bill Russell
CrossFit Cleveland

Front page of the Metro section, sorry for the oops

I love 1 rm's

180/38/M

Squat- 420 lbs
Shoulder press- 205 (pretty strict)
Dead lift- 485 (missed 500, I blame the 10k from yesterday ;)

Good interview w/ Bingo. I laughed out loud at his side bar comments on Corn Hole

135/m/25

BS: 165
SP: 95
DL: 205

Total: 465

Haha, there are people with deadlifts as big as my total... I feel so weak.

This was my first Crossfit Total.

bwt 161
squat - 295
press- 150
deadlift- 325
total= 770

Bwt: 133

Squat: 309
Press: 145
DL: 327

Total: 781

283.5#/44 yom

Xfit Total: BS 425/SP 225/DL 455 Total=1105

Last time 1170 Total

The busy time has just come to an end and I have missed a lot of WOD's over the past 2.5 months. What's nice is that my strength and conditioning are just a little behind where they were when I was working out more consistently.

I have also been reading the Taubes book, "Good Calotries, Bad Calories." As a former science teacher it is an excellent explanation for why scientists must maintain a constant standpoint of skepticism.

oops. forgot to add....
TOTAL: 365

#97 i feel the same way! haha!

745 total

done 4 days ago, will catch up Fran today

CFT 902 (33 lbs off best) BW 182

377 BS
148 SP
377 DL

Press and DL didn't feel right today

Geoff @ #36
The picture is definitely Italy and the pose is reminiscent of St. Francis of Assisi. Any one else know which church that is?

#97 JBROSHEK

Actually I think your dead lift and squat are pretty good. My guess is you'll be deadlifting two times your body weight soon and you're on the verge of squating 200.

Take a look around you and I bet most can't say that. Keep up the good work.

Good scores everyone. That 10k yesterday has my legs very sore. Then again I just started CF on Tuesday.

Squat: 325
Overhead Press: 185
Deadlift: 325
Total: 835

Not bad for being sore and not doing these lifts in 17 yrs!

39/190

total-1006

BS-399
SP-182
DL-425

WU: 500m row & CFWUx3

CFT: 940 (SQ-385, SP-200, DL-355)

Compare to 070901: 880 (SQ-365,SH-175,DL-340)

Not a bad improvement i'd say.
Thanks,

back squat 245
press 145pr
deadlift 275 failed 325-315-310 275 done warmup
total 665

29/M/190

Squat: 375
Shoulder Press: 145
Deadlift: 255

Really need to get that deadlift raised. I'm open to any suggestions.

John

120/38/F
BS-175
SP-85
DL-225
TOTAL= 485

not as bad as i though after running 10k yesterday

SP-140 10# less than pr
FS-220 pr by 5#
DL-230 pr is 325; went light due to tweaked back
TOTAL 590

145/36/F
BS- 205
SP- 90
DL- 285
Total= 580

5min rope skipping + CFWUx3

WOD:

SQ 117,5Kg (PR by 2,5 Kg)
SP 52,5Kg (PR by 2,5Kg)
DL 141 Kg (PR by 5Kg)

27/241/78"

SQ:330
P:165
DL:350

Could have gone heavier on Squat and Deadlift but they were PR's(not lifetime, but since the back injury) I wore a belt on my Max efforts for the first time in years. Usually when I do max effort w/ no belt I can't move for the rest of the day b/c my back is a mess, but today I feel pretty good. Going to stick with the belt for Max efforts from now on.

male/23/6'4"/260lbs

BS-315lbs
SP-185lbs
DL-315lbs

Mark
BS - 225
Pr - 105
DL - 275
Total - 605

Finally broke 600.

CFWU
A good day. Convinced a friend from work to start CF and he was at the gym with me today. Very nice to have a spotter and some encouragement for this workout.
BS 115/3; 135/3; 185/3; 205/3; 225/1; 250/0/0/0
SP 85/3; 105/2; 125/1; 135/1; 150/0; 145/1
DL 135/3; 185/2; 225/2; 275/1; 295/1; 305/1; 315/1; 325/0/1; 335/1; 345/0/0
A few weeks ago I couldn't DL 150% or my weight (295) even once. Today I blew past it no problem. Whether I actually got that much stronger, or CF just made me realize I could do much more than I previously thought, THANK YOU!
Total= 705 PR
M/46/6'/195

M/33/70/195

BS 385
SP 195
DL 455

m/23/194

Back Squat: 265
Press: 165
Deadlift: 315
total: 745

I did exactly as I predicted, although this might just mean I psyched myself out.

BS 255
SP 110
DL 275

Dissapointed

46/170

CFT - 629 (133/226/265)

Oh yeah, first CF total.

CFT 260 kg (573 lb)

BS 90 kg
SP 55 kg
DL 115 kg

M/35/5'9"/140lb

28/f/108

BS: 160 (-5)
SP: 85 (-5)
DL: 235 (+15)

total: 480

went to class at crossfit seattle this morning. we did running drills then heavy deads and dips. ended up doing my 1RM deadlift there and went to my regular gym afterwards to do the squat and SP. I know not following CFT rules, but had to make an expection today. legs still fried from the two 10k's

I'm just getting back into CF, so I was a little conservative and also weaker than I used to be. I also son't have a rack in my new cozy little home gym, so on Back Squat I'm limited by what my husband (who doesn't CF) can get into the rack position. But that's better than being limited by what I can C&J!

F/130lbs/26yo

BS- 125
SP- 60
DL- 155

Total=340

m/38/175

Total: 685

First time doing shoulder presses not on a machine.

Deadlift: 325 (PR)
Shoulder Press: 135 (PR since I never did 'em with free weights)
Squat: 225 - suck. Bottomed out trying 235.

A deadlift try at 335 did me in for everything else that came after...

43/6'1"/187

squat 335 (off from best of 365, weird)
press 170
deadlift 420 (new pr!; 405 left in the dust)

cft 925

totally stoked about the deadlift! felt like butta. smooth with no lower back stiffening. didn't feel like i was rounding at all. thanks crossfit and coach rip (great stuff in those videos). been losing weight because i don't eat enough and i think that has something to do with the fall off in the squat. know what i need to work on.

37/m/202.5

Sq: 305
Pr: 140
DL: 375

CFT: 820

I hit PRs on all 3 lifts. Previous CFT 785.

29/m/186

BS - 265
SP - 135
DL - 275

Total - 675

#105 RTC

Thanks for the encouragement! I've actually been seeing quite a bit of improvement recently, and I can definitely feel a difference in my energy levels in normal daily tasks. I think I'll be okay as long as we don't have another 10 K tomorrow.

607 (215, 117, 275) BW = 150
Disappointed. Seem to be getting weaker. No idea why.

m/32/75"/185#

wu: 5m bike

BS 135/5, 185/3, 225/2, 275/1, 295/1, 315/1 (poor form), 325/1 (poor form), 225/5

SP 95/5, 115/3, 135/2, 155/1, 175/0, 185/0, 165/1, 135/5

DL 135/5, 185/3, 225/2, 275/1, 295/1, 315/1, 325/1, 225/5

CF Total: 815

Not totally thrilled with my first attempt at the CrossFit Total, and drinkin last night til 4am didn't help much! Still, gotta work on my form I think at higher weights, will probably get some practice in next rest day.

nadia

so does the +15 on the deadlift mean a personal best? nicely done.

sailorcrew

from one old man to another, great work. always checking your posts and trying to keep up.

26/m/151/5'6"

cfwu

BS 275(PR)
SP 135
DL 275

CF Total: 685

191#

405 squat
200 shoulder press
465 deadlift
1070 CF Total

I am new to crossfit (1.5 months) but a long time weight lifter, former collegiate athlete and fitness enthusiast. This is my first Crossfit total and only my 2nd post.

Sq: 365 (very deep and less than pr)
Pr: 190 (Tried 205 and could not lock it)
DL: 435 (Ran out of weights at home, time to buy more 45's!)

Total: 990

I felt like I could have done more in the Squat and DL but I am happy with the results since I am just getting back in the swing of working out consistently.

Also I am pretty cashed after running 10k yesterday. It feels good to be getting back in shape. I love Crossfit!

Not my best today. Woke up with a sore knee, back a little wonky, blah, blah...
SQ 250, 5# off PR
SP 140, 10# off PR
DL 315, new PR by 5#
Good WO anyway

BW 127, CFWUx1, bear w/ bar

SQ 190 PR
PR 90
DL 195

CFT 475 PR by 15#,

happy to finally get a PR on the total, need serious work on DL as compared to the other lifts...I tried for 205 and 200 (current PR) but neither moved more than six inches.

185
165
275
total = 625

29yo M 165lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Exercise specific warm ups done immediately before attempts

Squat Warm Up: 45lbs x 10 – 95lbs x 5 – 135lbs x 3-3
Squat Attempts: 185lbs x 1 – 195lbs x 1 - 205lbs x 1

Press Warm Up: 45lbs x 10 – 65lbs x 5 – 95lbs x 3
Press Attempts: 105lbs x 1 - 115lbs x 1

Deadlift Warm Up: 95lbs x 10 – 135lbs x 5 – 155lbs x 5 – 185lbs x 3
Deadlift Attempts: 205lbs x 1 – 240lbs x 1 – 255lbs x 1 PR

Crossfit Total: 575lbs
Compared to 070704: 545lbs
Foam roll after

27/m/186

CFT = 692.5 (PR by 22.5)

220 (PR by 10)
152.5 (PR by 7.5)
320 (PR by 5)

bw 170

squat 275
press 125
dead 455

total = 855

The picture was taken in front of the Basilica in San Marco's square, Venice

CFT

squat-265
press-155
deadlift-325
CFT=745

I really enjoyed your interview Bingo--glad that you provide that measure of civility that you do when the rest day discussions start getting really heated.

CFWU x3 (10 reps, subbed empty bar back squats for broomstick OHS)

CFT:

Back squat: 127 lbs (-8 from last time)
Shoulder press: 65 lbs (+5 from last time--not pretty, but I made it and it's a PB by 5 lbs)
Deadlift: 185 (+15 from last time--not a PB. Got greedy and missed equalling my 1 RM of 190 lbs)

CFT = 377 (up from 355 last time).

Like Kim in MT I'm limited by what my son can lift up onto my back. He's not been working out lately and couldn't clean as much as last CFT. I've missed most of the heavy lifting days since last CFT due to the TDY from the hot place--finally able to work out consistently every day. My calves and Achilles tendons are still sore from yesterday, too. Look for some serious improvement on the next CFT.

F/58/136

squat 225
press 135
dead 295

CFT=655

BW: 162

Back Squat: 335 lbs (Failed @ 355; had my wife watch from the side and she said I got parallel but my groin crease did not go below the top of the knee cap)
Shoulder Press: 155 lbs
Deadlift: 405 lbs

Total: 895 lbs

Went back and checked my last CFT--last back squat was 125, so this was actually a PB by 2 lbs (not much, but I'll take it--beats being down by 8 lbs!)

F/58/136

185# 37 y/o male
DL=300
SP=115
BS=255
670 total

28/M/160#

squat: 265 (PR) last-245
press: 145 half way up on 155(f)...no change
dead: 265 (tied PR) last-245

CF Total: 675 lbs last-645 lbs

Great work out today! New PR's.
Back Squat
135x5
185x3
225x1
245x1
265x1 PR

Shoulder Press
95x3
115x3
135x1
155x1 PR
160x1 PR

Deadlift
135x5
185x3
225x1
235x1 PR
240x1 PR
CFT: 665
Been doing crossfit for about two months now. I cannot believe I wasted 15 yrs doing the typical muscle and fitness stuff. Basically just 3 sets of 10 and never really pushing it.

D-Lift: 415

Back Squat: 345

Shoulder Press: 145

Sorry my CFT= 905

52/F/144 lbs.

First CFT:
Squat: 115 lbs.
Press: 55 lbs.
DL: 175 lbs.

Total: 345

M/45/245#

SQ 365
SP 175
DL 405

Total 945

Did this after doing Fran yesterday, not at best:

Squat on smith as no spotters and no squat racks
110kg to parallel only
Sh Pr: 67.5kg lifted off bench racks
DL: 150kg (could have gone 2.5kg more but on third attempt)

720.5 Total

Worked up to 274# on Front Squat.
Then, Helen in 11:40.

24/M/ 140lbs
first time doing CF total.
squat 225lbs (PR)
shoulder press 115lbs (current max)
deadlift 255lbs (new PR)
total: 595 lbs

BS
45x8, 135x4, 185x1
205 (old pr), 215pr, 225f

SP
45x8, 85x4, 95x1
115 (old pr), 125pr, 135f

DL
45x8, 135x8, 225x4, 275x1
315 (old pr)f, 315a(grip),wash hands, 325a(grip), 315

The first one was strong until about halfway and then for some reason I set it down and then just about passed out (too many deep breaths just before?). Both of the next two I had it well past the sticking point when my grip started failing (even with alternate hook grip) so I had to abort. Next time I'll bring chalk and should get at least 325.

CFT (for purposes of progress): 215+125+315=
655

Bingo - Great interview! I love your posts and it's good to see a face and hear a voice.

Last time was an 1150 so lets see if i can break 1200! Got butterflies just thinkin of it.

Regarding the picture: I could be mistaken, but I believe that is in Florence at the Piaza de Croce (sp?). Don't recall the name of the cathedral. Anybody?

Note to self: check others' posts before trying to appear smart and worldly.
Please forget you saw previous post. Off to do the dance of shame now.

M265
SQ - 411
PR - 235
DL - 550
Tl - 1196

will do the 10k (row) tomorrow.

26M
150

Don't go to BJJ before doing the Total, just a tip to everyone.

Deadlift: 235
Squat: 215
press: 115
Total: 565

Day 9 IR

5K outdoors: 26:24 PR

Thanks to all for the kind words.

Just a quick note on why some of us have dropping numbers on the back squat. Crossfit forces you to critic your movements, one area where many fudge a bit is the squat. Usually it is a range of motion thing. So that pr from last time most likely was not as deep as the "weak lift" this time. Just my 2 cents.

First CF Total. 640 (215, 125, 300).

Bummed my ankle yesterday, so no CFT. I do get to report that I did Fran on Thursday in under 20 mins. That's pretty good for me. Ever since we started the high bar in gymnastics kipping pullups are -much- easier.

6'4'' 205# 30 YO
#################

DL - 385#
SP - 175#
Squat - 265#

Total - 825#

30/M/193# 6'1"

Squat - 245
Press - 155
DL - 275

CF Total - 675.

205lbs
135lbs
315lbs

CFT=655

I'm afraid of single rep Max weights without a spotter.

BS - 215
SP - 130
DL - 260
______________
Total 605

Last time CFT was 495

27/M/185
squat- 285
press-155
DL-325
CFT=765

42yom / 145

SQ-245
SP-135
DL-355

Total - 735

Worked out with Mhood. Nice to have another CF'er to keep form in check. Good job on your PR Mike.

Post - Various exercises mostly for training tips.

First CFT,
squat 245
press 125
dead 325
total 695, pretty good for now.

Enjoyed Bingo's interview. This is my 2nd post, mostly been lurking for the last couple of months. I'm very impressed by the quality of people involved with crossfit, professionals,entrepreneurs, first responders etc. It seems as though crossfitters hold some of the most important positions in our society. I guess the discipline it takes to follow crossfit carries over into other parts of our lives. I'm enjoying the community here.

m47/165/ 70"

61/m/178/6'

CFWU x 3

First CFT

BS 165
P 110
DL 225

CFT=500

735#

23/m/178/6'3"

BS 235
SP 120
DL 245

CFT 600

Not too psyched about my DL weight - I felt like my body had a governor on it (I felt like my system had a lot more power, but not matter how hard I tried, nothing happened).

199 bw 35 male 70"

1st CF total

Back Squat 365
Press 205
Dead Lift 385

Total 955 lbs

Knee hurt from running yesterday. I think I jumped into running too quickly.

Don't think I can do CrossFit Total Today. Gonna do some arms instead

Had to switch up today ...

5 rds:

100 ropes
50 squats

17:07

This is addictive. When I speak to some one, I think every other word out of my mouth about CrossFit. Word of mouth they say... 1 to 10 to 1,000 so on and so forth....

ode to my left shoulder,
shoulder oh shoulder, why do you suck.
is it because I wrenched you out?
more times then I care to count.

Dead lift -> 315lbs
Squat -> 235lbs
Shoulder Press -> *heavy sigh*

22 m/ 163 # BS 245 SP 115 DL 275 total 645

160 bw 19 M 6'1"

BS: 185
Deadlift: 205
ShP: 155

Ive only started lifting again about two weeks ago, so i think this will be a good starting point for me.

42yo/170#/m

as rxd

squat warmup (45,135,255,285) 305
Press warmup (45,125) 165f, 155f, 145
Deadlift warmup (105,130,194,284) 354

Total fit # is 804

Bench Press warmup (45,95,185) 255f, 230

m/21 in 3 days!/157
BS: 235
SP: 135
D: 275

CFT: 645

Somehow I put up 60 more pounds on deadlift than I did when we did singles about four weeks ago. I reckon this stuff works :P. BS was on smith machine cause we didn't have anything else :(

d - 29m/175

first CFT since tweaking low back in May

squat: 385 (pr)
press: 190 (195f)
dead: 405 (50# short of pr but i'll take it for now...gonna take a while to build up to previous deadlift)

total: 985

j - 33f/125

squat: 215
press: 85 (95f x 2)
dead: 235

total: 535

Swim 1000 Yards

5 Rounds of each:
5X Weighted Pullups w/45lbs- 5X w/35lbs
20X Weighted Dips @ 45lbs
30 Back Extensions

38/m/175/67"

cfwu x3. Weird but for tired I was I was feeling strong. I attribute it to CF. I will be working my way up to a 1000lb total. I anticipate my biggest improvement will be in my back squat.

bs=315 pr
pp=165 pr
dl=405 pr

total=885

070901
bs=295
pp=155
dl=385
total 835

m/18/160
BS: 295
SP: 90
DL: 285
total: 670

2 big concerns here: First, my shoulder press has stayed at 85-95 for a few months now. I've done almost every WOD in that time, scaling as little as possible, and only had to skip a few, and my shoulder press strength has simply not improved like my BS or DL has. What am I doing wrong for my shoulders? And how can I improve?

Secondly: from what I see from everyone else here its typical for your 1RM DL to be heavier than your 1RM BS. Is it bad that my BS is heavier than my DL? Maybe my something's wrong with my technique... time to go watch all the DL videos again I guess.

thoughts?

m/6'1"/180

bs-225
sp-145
dl-275
total-645

I confess I did not do either of the 10k's, mostly due to traveling. But I'm doing a 9 mile sea kayak race tomorrow. I'll use it as an experiment to see what kind of fitness "crossover" crossfit has given me. I'll do the crossfit total tonight, and then race manana. I have not done any race preparation, other than a few easy paddles. I may not win, but I don't plan on being last either. I think I'll wear my Crossfit shirt, so the guys behind me can see it on my back as I pass em...ha!

age: 22, weight: 210, sex: male

Squat - 215
Deadlift - 235
Press - 115

All PR's. Wish I had a spotter.

1st CFT, coming off head/chest cold.
BS:275
SP:145
DL:285
CFT:705

Just for fun BP:245 (way off PR)

First time doing 1RM on anything in about 8 years and second time EVER doing DL. Lots of room for improvement across the board.

44 / M / 192
started supplements

squat 135, 225, 315, 365 fail, 335 not very deep
press 135, 145, 155, 165, 170
deadlift 225, 315, 365, 415 fail 405 just off ground

870 total

22/m/189

BS 265#
SP 110#
DL 285#

Gotta work on upper body. Left elbow flaring up.

M/40/178

2d CFT

BS 200
SP 100
DL 255

Total 555

Acceptable squat form this time explains drop from last CFT; don't know why SP has dropped; DL +10. Ran 10K this morning, probably not the best idea.

M/32/190
1st CFT

BS 255
SP 125
DL 305

Total 685

I've got a long way to go...

M/52/200

CFT: 890 (pr) up 10 from last time.
Squat: 305 (pr) up 5, but still my weakest lift.
Press: 180.
Deadlift: 405 (pr) up 5.

OPT competition today:

AM 1000m row + 50 30lb db thrusters=6:13

PM 2.2 mile trail run=18:13

Tomorrow is CFT time.

*You* have a long way to go?! :)

Witness:

Squat: 120
Press: 55
Deadlift: 135
Total: 310

I am actually pleased, given the on-and-off nature of my training in the last 6 mos. I'm looking forward to better totals...

#190 Nick G,
Strength in the press will be dependent on much more than just shoulder strength. When asked to press a weight overhead, you will be forced to exhibit strength throughout every muscle/joint in your body. If there is weakness anywhere (particularly through the midsection), it will allow energy to "leak", rather than be transferred directly from the floor, up through your body and into the bar, which is what you want to happen in an overhead lift.

Probably a lot of good information about this on the Message Board but also familiarize yourself with some of Pavel's writings and other kettlebell community authors (good site for this is dragondoor.com). The breathing, rooting and compression techniques they use will help you greatly in overhead lifts, and all other lifts for that matter.

Being able to squat more than you can deadlift, while not the norm, is not that uncommon, especially with younger lifters. First of all, make sure the depth on your squat is sufficient (below parallel). If you are shorting the range of motion, you will be lifting an inflated amount of weight. The deadlift does not allow for this since the bar is resting on the floor and the range of motion is going to be consistent every time. Grip weakness can also limit your deadlift strength for the same reasons weakness in your midline can limit your overhead pressing strength - an energy leak.

Checking the videos to ensure your technique is sound is a good place to start. Also, read everything ever written by Mark Rippetoe. And be consistent and patient, at 18 you have many years of getting stronger ahead of you. Train hard and good luck!

32 yo, 230 lbs.

squat 350# (pr + 10)
press 155# (10 # off of pr)
d-lift 450# (pr +5)

CFT = 955

felt pretty good on all attempts. shoulders are definitely my weakest point. two new PRs, though, so can't complain. Meet two new CF'ers at the K-bay Gym, Bill and Sean. Bill thanks for the spot! Sean, keep on keepin on!

21/m/155

Squat: 245
Press: 155
Deadlift: 345

CFT: 745

My squat is weak, it's something I need to work on.

m/34/5'9/168#
CFT 325+157+350=832

My PR is 870, but I weighed 180# then, so I'm trying to console myself with the fact that this lower CFT is only .5% of BW off the old total. Still, not happy!

M/31/6'1/195lbs

Squat 355lbs
shoulder press 185lbs
Deadlift 395lbs

Total 935lbs

28 yom, 180 lbs

Ran the Kansas City Marathon today-3:36:42

Could not have finnished without Crossfit!

m/40/174

SQ: 245
SP: 115
DL: 260

total: 620 (up 20, 5, and 25 from last)
Thanks CF!

thanks also mhlane for all the tips. Very helpful to have a knowledgable source to workout with and help with techniques.

Oh good! I will do this one during the week. Took my rest day today as I missed the last one. Much needed too as I am sore sore sore from the painstorm. Running tomorrow which will be good too.

Have a good Saturday night!
Erin

37 bw190

bs 295
sp 135
dl 375

total = 805

Nice work Adam!

Jeff, nice marathon time, congratulations! :)

Bwt-245

SP-200
SQ-500
DL-500

Total= 1200

195/m/24/5'10"

Back = 345
SPress = 165
DLift = 455

Total = 965

Been wanting to break 1000 but everything felt weak today. Squat and Deadlift both down 10 and shoulder press is always weak.

"Birth of the Anton"

So my buddy and I are putting together a garage gym. We're piece mealing it for now, anything to get out of the giant box gym we belong to now. You can only explain the benefits of kipping so many times. Needless to say we do not have enough weight to pull off a "Total". We came up with this instead. Introducing "the Anton"
21 15 9
65lb Power Cleans(all the weight we have)
Jumping ring dips
Burpees
For time

26/m/6'2/200

This is my first day in crossfit.. ive been looking for something new, and visiting the states a friend said to try this out... spending a week on the website i am so pumped and thrilled to find something that is going to challenege me and offer change from the usual routine. Props to whoever runs this site.. and shout out to CANADA...

anyways.. today first day ( ive been a personal trainer myself and have been physically active in the gym since 20. yet this was the first time i ever tried a 1 rep max

squat - 365
Press - 155
Deadlift - 365
total - 885

good starting point...

-Kevin

first total:

squat: 285
press: 125
dead lift: 305

total: 715

lost focus, but PRs all around

Well, we did a lot of shoulder work yesterday so our shoulder press today wasn't that strong, but yesterday we threw up some good weight. Today I did max my deadlift and felt really strong so that made up for it.
Nolan: sq 245, sp 135, dl 415 (PR!) CFT 795
Chris: sq 175, sp 85, dl 245 CFT 505

49/M/185

Squat: 275
Press: 125
Deadlift: 275 (need to improve form; too much back)
Total: 675 (good starting point, 2 weeks in!)

M/18yo/155#

Squat 225#
deadlift 285#
shoulder press 110#

total: 620

shoulder press was done with two dumbells, both 55#
i didnt know it was supposed to be with a single bar bell. oops.

M/18yo/155#

Squat 225#
dead lift 285#
shoulder press 110#

total: 620

shoulder press was done with two dumbbells, both 55#
i didn't know it was supposed to be with a single bar bell. oops.

37/M/195
165 s-press (same pr)
295 b-squat(20# - pr)
375 dl (new pr +10#)
CFT 835
WAS HOPING TO HAVE DONE ALOT BETTER.... NEXT TIME!

31/m/212/6'5"

Squat: 315 (PR by 15 lbs.)
Press: 170 (10 lbs. under PR)
Dead: 375 (PR by 10 lbs.)

CFT: 860 (PR by 20 lbs.)

Was short on sleep and was out golfing this morning. Then took a nap before heading to gym. Was not expecting good things, but actually did pretty good.

42/M/169

Sq 285 (+5)
Pr 140 (+5) PR
DL 315 (+5) PR (hanging, failed power)

Total: 740 (+15) PR

M/30/6'/174

CFWUx3, sub. pushups for dips

BS: 195 (Boo!)
SP: 100
DL: 285
--------
CFT: 580

I just started CF this week, so this will be a good benchmark to see where I stand. I have a long way to go. That stupid marathon took away all of my muscle! Oh well, I've got to start somewhere.

M/46/6'/220

BS: 285
SP: 145
DL: 305

CFT:735

No time for warm-ups--got to the gym about twenty minutes before they closed.

Increase of 40lbs since last test.

M/19/6'2"/175

Squat: 240x1
Shoulder Press: 115x1
Deadlift: 240x1

M/34/5'10"/165

"CrossFit Total" = 690

Back squat, 250
Shoulder Press, 135
Deadlift, 315

Back squat: 285
Shoulder Press: 155
Deadlift: 295

Total 735

This is my is the beginning of my second week of Crossfit.I have not maxed out on squats for years and have not done a deadlift since my last powerlifting meet in 2002, so this was a surprise.
I was a bit conservative and did not have a belt.

m/36/175
Squat:405.
Shoulder Press: 145
Deadlift 375 Summo Style
925 total.

I attempted 425 on Squat, but was told I did not get the depth.Shoulder strength needs work. With the Deadlift my grip strength needs improvement could not hold my 405 attept. This was good for me. Thank you

F/46/115

Sq: 225
Press: 100
DL: 235 (had 250 3" off the floor but it wouldn't go)
Tot: 560.

Another retrograde performance...sigh.

forgot to carry the one
CFT =700

25/m/198

BS 200
SP 130
DL 330

TL 660

First CFT

M/47/225
DL 415
SP 185
Sq 365

Total 965

M/44/232/76"

Back squat - 255 (+30)
Shoulder Press - 145 (-10)
Deadlift - 300 (+45)

Total = 700 (+65)

28/m/185#

Squat: 135#x5, 185#x2, 205#x2, 225#x1, 235#x2, 245#x1, 250#x1
Shldr Press: 85#x5, 105#x5, 125#x2, 145#x2, 155#x1, 160#x1
Deadlift: 135#x5, 225#x1, 275#x1, 295#x1, 300#x1, 305#x1, 315#x1, 320#x1

Total: 730#

27/M/5'8" 205#

First CFT:
BS 365
SP 140
DL 355
860

Had a blast maxing out. Shoulders are weak point. How long of a rest period should I be taking between attempts?

50/M/200

215-Back Squat
125-Shoulder Press
305-Dead Lift
CFT: 645
Crushed my first CFT from September 1, which was 565.

36M/5'10"/172#

As Rx: 705 (intermediate).

BS: 245# (PR)
SP: 135#
DL: 325# (PR) w/alt grip

SP well below PR today. Moved from novice last month to intermediate this month.

21M 150

BS- 225
SP- 135
DL- 285

PR on all 3

Brand X Saturday Class:

Fran
21-15-9
Thrusters (95#/65#)
Pull ups

I used 65# as rx'd for ladies at BX and got 6:19.

Then a partner pull up contest.

Each partner does a max set of pull ups and then rest 2 minutes and repeat. The team with highest combined number of pull ups wins.

I did a set of 19 and a set of 11.

Kind of upset with my results

Squat: 205
Press: 135
Deadlift: 300

CFT: 440

Missed last CFT due to out of town with no weights.

255 (-10)
135 (+10)
280 (same-all the weight I own)

255 was smooth on BS, so went to 270 and ended up getting stuck a to a and dumping my non bumper plates in my garage. No damage, but I called it quits at 255. Good ROM, which was not the case in an early CFT (265 BS) in my CF lifespan.

Bingo, great interview.. you have a wonderful sense of humor.

Crossfit Total

56/M/186 Total 710 a new PB, squat 245lbs. (ugly, I've really got to work on these), press 140lbs, deadlift 325lbs.

Belinda decided to do 'Chelsea' instead

46/F/125 got to 20 minutes then elbow started hurting so stopped there

Hari,
There will always be ups and downs. A couple of things to examine (1) diet - are you enough of the right foods (2) what's happening in the rest your world? Busy work schedule? Stress? Lack of sleep?

When my training results take a hit and I reflect back, it is usually a combination of these two factors. It is totally unrelated to my efforts in the gym.

OPT Challenge today
am - 1000m(10) row + 50 30# DB thrusters-6:47
pm - 2.2 mile hilly trail run - 17:34
CF Total tomorrow

24/f/5'6"/148

Back Squat: 170
Shoulder Press: 62 PR
Dead Lift: 200 PR

Total: 432

BW:112

BS: 135, 140, 145
SP: 68,70,73f
DL: 205,215,225
Total: 440 (pr)

*pr by 8 points

CFWU 3x10
20yom/142#

new (previous)
195 squat (175)
105 SP (105)
265 DL (217)

Total: 565! Hello novice score!

Shoulder press sucks, dunno why. I do well with HSPU and things like that. On the other hand, super excited about DL and squat :D

m/37/6/168

Backsquat: 185
Shoulder Press: 115
Dead Lift: 255 (PR)

Total: 555

42/165

BS - 275
SP - 165
DL - 310 - all the weight I have at home

Total - 750 (PR)

Press 155
Deadlift 340
No place for squat

36/m/175

BS 235
SP 135
DL 350 PR

CFT 720 PR

weak day cfwu 3x12
squat. 355
press. 145
dead. 345
total. 845

Not my best. Light headed on the failed dl.

squat=315
press=180
dead =415
910
220/m/22

I'll be doing this tomorrow depending on what the workout is.

BS = 195
Press = 110
DL = 290

Mike Donnelly

CFT = 595
Mike Donnelly

M/35/219/71.5''

BS 405
SP 205
DL 545

Tot: 1155

First CF Total
M/29yrs/160lbs/
3 months into CF
Squat 225
Press 115
Deadlift 265
Total 605

45/m/180
sq 235
dl 295
sp 115
cf total 645 I'm no longer "untrained" (never been so happy to be called a novice before)

M 36 5'10" 167.5#

No barbells or access to them. So, I'm substituting the APFT today.

SU (2 min) : 52
PU (2 min) : 35 (inaccurate timer cost me time
Run (2 mi) : 16:57 (personal best)
[Score: 72 + 59 + 66 = 197 (65.67% avg)]

My new CF WOD weight scale is now 65% (compared to 45% from APFT 2.5 months ago).

As soon as I can find a gym in the Silicon Valley that fits my schedule and has people who can teach me the lifts correctly (or get around to buying an Olympic weight set), I'm gonna start doing the barbell stuff.

Thanks, Coach. I never would have run 10 km non-stop without you. I especially wouldn't ever have done it twice in one week.

BS 335(-10)
SP 155
DL 377(+12)
Total 867(+2)
BS down, but I think I've been cheating ROM some in the past, now that I've been to a cert.

bw 163 age 38
BS 245
SP 125
DL 270
X-fit total 640

153#

BS - 235# (same as prior, failed 245#)
OHP - 135# (same as prior)
DL - 295# (10# above prior)

CFT PR by 10# of 665

Norma's CFT experience today was, well, kind of challenging. We'll just say she has had better scores.

Tariq

F/135/27/5'6''

BS: 155 PR
SP: 65 PR
DL: 170 PR

Total: 390

My first CF total. Been doing CF regularly for about 3 weeks now and loving it!

28/m/195 lbs

CFWU x3

BS: 245
SP: 120
DL: 315
CFtotal: 680
All PRs. Felt good about the DL until some jovial but ignorant meat head (not into 'toning' workouts like crossfit) came over and DLd 335 after I failed at it... oh well, I would like to watch him do Murph and not make a 'whoopsie-daisies' in his pants!

m/50/175

15 min ellip wu 18/18
bs=135x5,205x2,225,245,265
op=95x3,115,135,145f,145pr
dl=125x5,225,315,405,445f(rose a few inches),435
cft=845 on 10/20/07

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

10 min ellip wu 16/16.
bs=135x10, 205, 225, 255, 275 fail...to ground
op=45x10, 95, 115, 135, 145 fail, 140 fail
dl=135x10, 225, 315, 405, 455 fail, 445 fail, 425
cft=815 (felt weak) 4/12/07 vs

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

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

M/17/130

Didn't feel like I had it in me today.
Squat: 255
Shoulder press: 105
DL: 295

CFT: 655

M/160/29/5'6''

BS: 225
SP: 125
DL: 245

CFT: 595

My first CF total!

34yo male 195lb

just finished CF total

squat 290
shoulder press 135
deadlift 310
total 735
first time for me. great bench mark.
next total goal is 800

25/f/5'2/128#

breakfast: run 47 minutes = 6.08 miles

squat: 200
press: 95
deadlift: 225
CFT = 520

bleah feelin tired n worn out. foot still hurts. but at least i wuz able to help my grrls get their first CFTs.

Shelly 30/5'4/125#
squat: 135
press: 75
deadlift: 190
CFT = 400

Jennie 26/5'9/160#
squat: 170
press: 95
deadlift: 230
CFT: 495
so strong. need more focus on proper depth in the squat. press and deadlift came up fast and smooth; next time go heavier!

Hillary 28/5'9/???
squat: 135 (legs r strong but need more midline stabilization)
press: 55 (this won't be a weak spot for long)
deadlift: 230 (and she made this easily)
CFT = 320

Cara 26/5'6/135#
squat: 130
press: 75
deadlift: 135
CFT = 340

no access to gym
did a murph
didnt time it since run to elementary school only ~.75 mi
prob about 35min

M/22/150 cfwux1
3 attempts for each movement, best weights (lbs):
BackSquat: 275
Press: 130 PR
Deadlift: 365
Total: 770 PR

42/M/177/5'9

Warmup: 3 rounds of 10 pushups, 10 squats, 20 crunches.

My 1st Max lifts

BS: 225xF, 205x1
SP: 115F 105x2
DL: 225x1,275xF,245x1

Total: 555lb

155# shldr press
295# squat
335# dl

CFW x3

Squat - 215
Press - 110
Deadlift - 205

Total - 530

This is my baseline

m/29/194

BS: 335
SP: 165
DL: 425

Total: 925

BS 385
DL 405
SP 245

M/27/210
Squat: 365 (easy, but no spotter in globogym)
Press: 155 (felt weak but no bouncing - can do a lot more with a little bounce)
Deadlift:355 (tired by this point)

CF TOTAL: 875

My first CFT here in Iraq,

M/31/5'6"/181lbs
BS 300 PR
SP 140 PR
DL 330 PR
CFT 770!

Man that was rad! (I bet no one remembers that one!)

BW 70kg
Squat 100kg
SP 50kg
Dead Lift 150kg
CFT=300kg

First CFT for me and never done a strict standing barbell press before. Some impressive weights posted up there 8-0

Are there any other old guys out there d