Woohoo! Deadlift fun!

Squats the other day and Deadlifts now....hmm maybe....Shoulder Press tomorrow?

Here's hoping I finally break 300 for a triple

So that's where hurricanes come from...

Crazy
We did this at the BlackBox tonight with KTE instead of Pull-ups.

Crazy
We did this at the BlackBox tonight with KTE instead of Pull-ups.

sweet i love DL days!!!

on another note... i owuld like to send an online hug to coach... ok that sounds wierd lol. but after squat day... which included 5rounds 1km row + 115# OHSx15... i did my bw (220#) OHS x 15... my 2009 goal... :D

Where was the picture taken? Thats where I want to be stationed.

Haha, John H is funny. Anyone know when we did triples of deadlifts last?

#7 Camp Lejune.

Chris from Tx,

How deeply has Crossfit saturated the Marine Corps? When I was in, there was nothing like it. I didn't see any of it at OCS this past summer, but I've heard it is making its way into TBS and IOC. Is the true?

Nice job guys...my grip was hurting just watching!

I thought it looked like Quantico, behind MSG Battalion but I guess I was wrong. Perhaps the CLA finally infiltrated that darn Quantico-like terrain!

anybody have any suggestions for subs for deadlifts? I strained my lower back recently.

the demo looks like a grip killer. I'm still feeling it from the KBS & KTE mashup earlier.

Mike, you will get your fair share of crossfit at TBS, in their attempts to remove "The Body Softener," from their acronym list.

hoorah devil dog, Just another day in the Marine Corps. Good work John and Chris. God bless all those Marines fighting overseas, well away from the relative safety of the C2 field of doom.

Excellent.

We last did deadlifts for triples on March 15. Here's the link: http://www.crossfit.com/cgi-bin/moveabletype/mt-comments.cgi?entry_id=1951

#15

giggity

someone remind me how the 3,3,3,3,3 thing works again. Is it three reps at like 85% max or something and how much rest between sets, should I feel like puking at the end of this.

ok disregard last entry of mine...I did some research on the FAQ list and found out what the intent was. Good chance for practicing something in the warmup.

Looks like Crossfit has replaced the Marine Corps Daily Seven. Semper Fi.

When the heck is the Army going to catch on?

Good to hear that crossfit has infiltrated TBS a bit. I'll be picking up there in January. Ive been crossfitting for about 4 months now in preparation and would be greatly disappointed if it lived up to its name as The Body Softener. If there are any other "fitness deviants" around the Maryland/DC suburbs (specifically Gaithersburg)who would like to avoid their respective globo gym as much as I do, email me. I almost have a legitamate garage gym with a newly purchased 53 lb. kettlebell on the way.

is that what heaven looks like? or just government funded PT facilities? lol

Deadlift work. Excellent!! Time to work on those double unders as well.

30/m/5'10/195

As rx

345
365
345 (tried 365 again...didn't work out, mental block I guess)
355
355

Deads huh,looks like i better rest up 2nite,lol.
I was thinking about doin some box jumps also

I've been with the infantry for the last three years (2nd Bn 1st Marines) and I can say that CrossFit can definitely reduce the amount of injuries if we integrated it into our physical training regimen. I've talked to a bunch of other guys from other infantry battalions and they are still using the same barbaric principles from ages ago. There's a whole bunch of CrossFit folks, though. They're out there and the numbers are only going to increase, god willing.

28yom/6'4"/212#

Deadlift: 300x3x5

All the weight I have at home, but it was pretty close to the right number anyway. Hopefully not for long.

Wow, another video with a great example of utilizing the core muscles. Next time someone asks me, "so what do you do for ab workouts?" I'm just going to show them this video.

Was there anyone at the Toronto Cert who wasn't a friggin beast? Nice work guys!

Per the latest Concept 2 update newsletter;

"The Marine Corps War Fighting Laboratory (MCWL)
has partnered with Concept2 to put its Marines to the
ultimate fitness test.
Captain Justin Jordan from MCWL is currently working
with Marines from Camp Lejeune, North Carolina,
to test a new form of fitness training called “Combat
Conditioning.” To help determine which fitness program
is the most effective training tool, the Marines are using
the Concept2 Indoor Rower.
“Performance on the Concept2 Indoor Rower will give a
strong indication of a Marine’s physical preparedness,”
said Captain Jordan. “By comparing scores on the rower
before and after a Marine goes through our conditioning
programs, we can test the effectiveness of each regimen.”
Traditionally, athletic fitness testing is assessed by a
regimen of running, sit-ups, and pull-ups.

To establish their anaerobic and aerobic capabilities, each
marine rows distances of 500 meters, 2000 meters, and
5000 meters. They are then divided into two test groups: the
first training with traditional calisthenics as a control group
and the second training with the new combat conditioning
program. Both groups will be retested on the rower at the
end of the test period to gauge the effectiveness of each
program.
At the end of the initial testing session, some Marines
were so impressed with Concept2 that they inquired about
purchasing an indoor rower for their own fitness regimens.
To their dismay, the Marines participating in the training
have been restricted from using the rowers until the second
testing session in November to preserve the integrity of the
test data. "

http://www.concept2.com/us/motivation/newsletters/fall2007/default.asp

Coach, please tell me this was the testing of CrossFit vs. Traditional marines.

Coach, please tell me this was the testing of CrossFit vs. Traditional marines.

#10 - If you take the Marine Corps Martial Arts Instructor Course or Combat Conditioning Course, you'll be introduced to CrossFit in the course material, as well as go through circuit training that is stepped up in intensity and frequency. Still, the "old-corps" Marines are tough on letting go of their daily 16. I would love to see it used in the infantry during unit PT.

However, if you talk to anyone in Force Recon you'll see how CrossFit is used extensively by a lot of their members. I run into fellow CrossFitters at the gym occasionally, and we can always pick each other out of the crowd. It's like being home on leave and spotting another service member...there's that knowing eye contact, nothing need be spoken. You just have an understanding...

It's funny...

Every time I watch a WOD video I am so amazed at how good of shape I am in compared to those in the videos....

Then when I attempt to complete the same WOD myself, I am extremely amazed at how much more in shape those people in the videos are than I am.

Wierd how that works

I'm a former Marine and a former Rutgers Crew varsity heavyweight, and seeing the two greatest things I've ever done smashed together has me wondering what that early morning erg-induced bile would taste like mixed with copenhagen....

Damn good demo. You guys tore that up!! Good thing your getting a new set of bars though, that thing is shaky...

35/M/82kg

Warmup sets 5x50, 3x70, 2x90, 1x110, 3 minutes rest, then the following with 5 minutes rest between sets:

125
125
130
132.5
130

Finished with kickboxing practice, then some 32kg sandbag (actually, tackling dummy) work:
25m walk + 10 squats (right shoulder)
25m walk + 10 squats (left shoulder)
3 minutes of kicks
100m walk (right shoulder)
100m walk (left shoulder)

Awesome pic.

Anyone out there at Camp Arifjan?

CFWU X 2

As Rx'd

225
275
295
305
225

185
225
275
295

Good work in the video, John and Chris!! John was our gracious host (owner of CF Toronto) and Chris is out of the affiliate in Edmonton (formerly of A Coy, 3PPCLI). Shows that you don't have to be huge to be strong.

AL

That vid illustrates the difference the hand positions make between a db and kb for swings. The db just did not look comfortable.

Just caught up on the videos yesterday. Great Stuff.
3:20 100 pullups...Yikes
Those two 170lb Canadians dudes DL 315 for 5 and then K2E with great form five sets in less than seven minutes...aye carumba
The videos are really a tremendous source of motivation/marketing. The people doing them have a broad appeal: fit, strong, and lean. They use excellent form (or it is corrected in type while in slow mo) and it sends the message. You don't don't have to be a genetic freak to be incredibly fit. Do the work, do it correctly, eat right and the results will come...
Anyway kudos on the videos they are both great in terms of instruction and marketing.

up to 5X240lbs, but my back was feeling it.

finished off with sets of 5X205 to correct my form.

Mike Donnelly

I wish we would have had it when I was at Lejeune!
Semper Fi!

I need some help on substitutions. I've tweaked my hip/pelvis (Iliotibial band?). I've been icing, but I couldn't do the squats on Tuesday, and don't think DL's are in my best interest for today. I was thinking of subbing "Angie," so that I could keep the affected area loose without over-exertion. But I could be way off with that notion. Therefore, I'd appreciate any advice. Thanks.

Eric

Sorry if I misled. I'm not a Marine. Yet.

That is a great photo. I love my erg.

Living in Canada, there are not too many opportunities to take the C2 outdoors.

#47 Akron

One of the 170 lb "dudettes" (in the dress) was Jon Gilson, from Boston, as is EC (taller lady), so Canada can't take credit for his strength, although I am proud to say that Anthony and Jodi are Canadian. GO CF Fredericton! "Suck it up, buttercup!"

AL

34/M/170

As Rx'd:
225-275-295-305-315

very disappointed -- only got 235# (weigh 190)... kept widening my stance/grip, but continued to hit my knees on the way down.

well, at least I know what I need to work on when I get back to a crossfit in the states, lol.

110 kg
120 kg
130 kg PR
140 kg PR!
140 kg

31/M/163

As rx'd:

205-265-285-305-320 (2 reps, F).

Backsquat from the other day: 155-165-175-185-195-205.

I was prepared to post this morning bemoaning the fact that after about a year on this program (more or less, minus the job exceptions) I'm still not making great progress in the higher weight department. But then I realized both workouts, while still not great, included PRs. Still much work to do... baby steps.

24/5'9"/131

1/2 intensity day:
70-73-75-79-83 kg

26/6'6"/202

130-135-140-142-142 kg

155,185,225,255,275
275 is a new PR for me

135, 225, 275 - PR, 245, 245

Can somebody tell me what a GHD situp is? I saw this listed on the Virginia Beach CrossFit site. Just curious...Thanks.

As Rx'd
Jim 48/M/170 225,245,265,285,300
Gary 50/M/200 225,245,265,285,300
Criag 51/M/210 135,135,135,135,145

135-135-145-145-150. Not so energetic today.

Out of town w/ no equip:

For time
400m run (approx)
50 pushups
400m run
40 pushups
400m run
30 pu
400m run

16:48 not good at all

23/f
70-73-75-79-83 kg

Nice Thursday post! I love Thursdays, Time to watch Greys anatomy , ER and then fall asleep. I just posted my Thursday post. I had my tooth pulled yesterday so Im still under the weather, but dont worry the post doesnt show pictures of my tooth!

Have a great Thursday!

DEB

26/M/205

225-255-275-295-315

Awesome work John and Chris! I didn't even know you did this...must have been when we snuck off for lunch on Sunday afternoon. Sorry I missed the live version. :(

haha! Thanks for the props Al.

37/m/6'2"/194
w/u 2x10 pushup,pullup(9&6),dip,OHS,situp

135x5,185x5
235,255,275,295,275x1(didn't want to push the back)

One of my students called this today! We were taking guesses on the WOD and he says, "I hope it is deadlift". I say, "It probably won't be, we deadlifted a couple cycles ago, and squats was yesterday". He will enjoy this one. For the record, my guess was "Karen".

m/27/73 kg

100, 105, 110, 112.5, 115 kg

Happy with that, my previous 3RM was 110 kg (1RM 120). Good form. 15 honest push-ups + 2-3 minutes rest after each set.

POST:
Ab work

Dynamic WU-jumprope 5min sampson stretch good morning +sit ups
Barry=after 3 wu sets of 8-
275-295-305-315-325- all for three all good + next time
CQ= 95-105-125-135(PB)-145(PB) Good Job CQ!

225x10 wu

315x3
315x3
315x3
315x3
315x3
315x3
315x8, I was still feeling fresh so went all out.

Press 135x5

M/39/185

I thought I did pretty well today, until I saw some of the numbers put up this morning.

205
235
255
275
275

More better faster

#62 Jeff

Go to exercises and demos.
Scroll down and find "Greg Amundson's warmup". The situps that he does are on a GHD, a glute hamstring developer.

I've been over to Crossfit Virginia Beach, living in VB myself, and Thomi and Pat have a great place over there and of course REALLY know their stuff having done CF for quite somet ime now!

If you haven't been, and you live in the area, it's worth checking out!

My two cents.

~J~
~Train Hard or Stay the F$#@ Home!~

35/m/70/180
500m row and 800m jog warmup
3x185,195,225,245,255

27/M/172/71"

245
265
265
265
245

up from 235 last time I did this WOD.

27/M/190/71"

225
275
275
295
315

M 48 70" 177

Deadlift

3X315
3X315
3X320
3X325
3X330

Im thinkn Deadlifts are in my top 3 favorite exercise. I just feel like its a great test of full body fitness...I digress

Standard crossfit w/u

185
195
200
205
200

Not sure my max without a weight belt (did not use one today) but I was shooting for 200 and was able to reach 205 so I'm rather happy with that.
I keep seeing the acronym PR, just curious what is stood for.

as rx'd

245
265
285
285
295 (PR for 3)

5x3x315

29 yom 203 lbs as RX'ed
225,275,295(f),285,290,295
Take that 295, I got you!

31/M/165
Deadlift
All sets of 3
315
345
365
385
Tried 405 but didn't get one.
315

#79-"I keep seeing the acronym PR, just curious what is stood for."

that means Personal Record....also seen sometimes written PB, personal best.

33/M/208

Haven't deadlifted in a while, so I took it easy at first.
265
285
305
335
355
then some OHS practice.

M/22/6'1"/185

CFWU x2
WU Cont/
Deadlift 20 @45
15@95
10@135
8@185
5@225

As RXed: 275, 315, 335, 365, 365.... Tried 385 but failed on 2nd lift.

Hey AllisonNYC,

What cert are you at this week??

just joking!

you've racked up a few in the past month or so, hua?! Me and wifey won't be making it back up home (NY side of mass) for thanksgiving, but will be up for over a week for xmas. If you haven't moved to Cali, i look forward to seeing you at the Black Box, as well as Allison (the other) and Dammit and everyone else on the way up from VA for a workout!

Hope all is well!

~J~
~Train Hard or Stay the F$#@ Home!~

37/M/221 (was 232 two weeks ago!)

Newb here. Found Crossfit about a week and a half ago. Switched my diet to the Zone and been trying the WOD for about a week. Already dropped 10 lbs.

Head shaven. Koolaide consumed.

WU 10x125
3x175
3x225
3x225
3x235
3x240

I've had a lot of lower back issues in the past, so I don't think I'll go much above that for a few months.

30/M/192
135
155
185
195
205

Finding the max took a while. An instructor in my gym told me the lifting platform was for 'lifts only' by which I supposed she meant Olympic lifts. I told her I liked being able to bail out safely if the weight was too much. She told me she'd never seen anyone drop a deadlift. Seems silly, but maybe there's something to it... if it's near your max, you might just not be able to lift it at all. Whereas a snatch, typically, will be at its most difficult as you do the '3rd pull', and not in the deadlift phase.

Still like to know I can drop the weight though.

Hey #85 J RoCk

No Cert for me this weekend. I was volunteered to volunteer at an OLY meet at LBH. I think I'm in charge of drinks or something. This will be my first one so I'm really excited. I'm curious about how they work and want to see more people will great form.

Next weekend on the other hand... Pittsburgh cert. YAY I'm totally freaking out. I can't wait.

Make sure to get in touch with me whenever you're in NYC. It would be great to meet you and wifey in person after all this cyberfriending.

I am back from the dead.

155M/30/CFT695

This morning:
185
205
225
245
265

I am in NYC at NY Sports Club at 51/Lex. Too bad the Black Box doesn't have showers. It's just unfeasible to workout there and then go to work. And who gets off work at 7pm? That's like lunch time.

Great photo! Marines are amazing and thank you for all you do!

BW=185
Age=27

205x10
225x6

275
325
345
365
385

38/m/190

warmed up with a jump rope and stretched.

3x 135, 225, 245, 265, 285, 305 (failed)

jumped more rope

A-NYC

You bet! And good luck at the cert. You'll do great, and like the other cert.'s, you'll have a blast!

Great pic's by the way of you guys at the waterfall and all!! Loved the pics grl!
GET IT GRL!!

~J~

~Train Hard or Stay the F$#@ Home!~

M/43/194

Deadlift

3X225
3X225
3X225
3X230
3X235

M/37/6'4"/240

WU
315x6
365x3
385x3
405x3
425x3
445x2(failed on 3rd twice)

(no belt, no wraps)

bw 170

315x3
345x3
375x3
395x3
415x3

31/F/158#/68"

short on time today... coaches sure do like to yap when you are trying to workout!

CFWU 2x10 (-dips)
2x5 133# DL

177-177-177-177-177

my back has been hurting since this weekend (total of 17 hours on a bus and really soft hotel beds) so i was worried about form and weight. while i planned on increasing weight, i really couldn't, but did maintain form at 85% of my max. i really do love deadlifts.

ck

26YOM/180/5'9"

225
225
275
275
300

MasterpayneNYC: Get your booty to the Box.
If you're in the city this weekend you come to LBH. I invited everyone from CFNYC too. That goes for everyone in NYC. Fun fieldtrip

45/M/180
225,285,295 (PR),285,225

225/275x/245/255/245

What percentage of my 1RM should I use for triples?

45/M/180
225,285,295 (PR),285,225

m/165

225X8

275/295/305/315F/275X6/315

28/m/210

325/365/375/375/405x1

Warmed up with 5 sets of progressive weight.

215, 245, 245, 245, 245

I don't know how but I hurt my hand last night on a training fire and it was sore this morning so my grip was really week.

John

Can you alternate your grips on the Dead Lift (one palm down one palm up)? My legs can lift the weight, but the bar seems to rotate in my hands and I lose my grip when both my palms are facing me (on top of the bar).??

Renzo: Get Starting Strength. I have a weak grip so I use a mixed grip when I get close to my max. Try to do all your warm-up set with the double-overhand grip. That will help improve your grip strength.

as rx'd: 225,275,295fail 1st try,275,280 fail 3rd, 275,reverse grips,275

Never really did deadlifts before (at least properly or with as much care):
I watched the video's, observed my form and went easy.
warmup of 135lbs x 3
then...
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

I'm unsure if I should have progressed up in weight or not. Can anyone tell me if I did it properly?? By the last 2 sets I was feeling it and I'm very happy with the workout.

BTW: I tried the "hook grip" on my thumb and I was having trouble because it felt like all the weight was just on my thumb, can anyone make a suggestion on what how I might correct my grip?

Thanks

5 rounds: skip 1:00 and 3 each (mu-65#, hand stand, pistol (+5# on 1 to 3), DL (135, 205, 225, 235, 245))
breathing ladder pullups 5 rounds + 1 then my hands hurt too much to hold on
breathing ladder dips 2 rounds +1; too exhausted

39/m/196#

Was going to take the day off, but felt inspired to give it a go:

245, 265, 275, 275, 285 (last 3 sets broken, to reset grip and position.... hope that's acceptable to the CF gods).

I think I hit a PR (will have to check logs at home) for 3reps, and I think I had it in me to go to over 300#. Next time....

AL

P.S Did it at work in combat boots, and I felt more stable, so perhaps I'll try to continue doing these d/l's at work (or in combat boots).

275 x 3
295 x 3
305 x 3
305 x 3
305 x 3

30/m/190

as rx'd

315
315
315
325
325

33M / 185# / WOD #195 / CFT 825

CFWU + Deadlift 3-3-3-3-3 reps.

315, 325, 335, 345, 355

then bucket circle form practice. 4 sets of 10.

Awesome, I was just reading the Deadlift chapter from Starting Strength this morning.

If you haven't yet purchased Coach Rip's book, do your body a favor and go to startingstrength.com right now.

bw 164 age 38
135,185,205,225,245

Hi someone can tell me, how much time crossfit trainers does advise to rest, between sets?PLease help Me.

5 minutes rope skipping and CFWU x3 ( did HSPU extra and oly bar snatches)

WOD as rx'd:

110 kg x 3
115 kg x 3
125 kg x 3
130 kg x 3
136 kg x 3

did 142 kg extra for fun. did it 2 times..
My brother 5 :(

40y/o M
75" 200#
Man, I feel like a million pesos!!!!!
CFWUx3
was great...nothing like pullups and ring dips in the cold.
DL 5 of 3
275
295
315
325 x2...rep 3 (f)prev. 1rm post surgery
305

Steve, what up?

-J

m/37/6/167

205, 215, 225, 225, 235

Age: 42
BW: ~165

CFWUx3

3*225
3*275
3*305
2*335
3*285

8*245

42yo/185#

286/306/336/346/286

Filmed my lifts. Got a slight back curl on the last lift at 346#, so I decided not to push higher.

I thought this was going to be an easy day. I am not metcon spent, but I definitely feel like I worked out.

For you folks in the Bay Area, One World is hosting a Flexibility and Lower Back Care For Athletes Seminar on Saturday. Check out www.crossfitoneworld.com for details. The instructor has worked miracles with my back!

Comment#116 - gab

You rest as long as you need to. You don't rush through these max effort lifts but don't wait an hour between reps either. :) Typically, it takes about 3 to 5 minutes for your ATP to replenish itself but it varies from person to person.

Must. Increase. Grip. Strength.
225, 275, 275, 295, 275

sort of glad to have missed out on that mashup. strong work john and chris.

34 M 195

As Rx'ed
135 X 3
225 X 3
295 X 3
245 X 3
395 Failed to lockout, went down to
385 X 1 then failed
365 for the last two

Opps the 3rd rep was @ 345

25/m/135

185x3
205x3
215x3 (PR)
195x3
195x3

That third set was actually 3 sets of 1.

45m198#
moving into the zone diet and dropping some weight, now I weigh what I did when I graduated high school a looooooong time ago.

deadlifts 3reps x 5
225-245-265-275-280

getting the first one off the ground was always the hardest, after that not so bad.

120/125/130/135/140

M/23 6'4"/210

I did a neat workout yesterday:

dumbbell swing ladder (70 lb.)
min. 1: 3 swings
min. 2: 6 swings
...
min. 7: 21 swings

I made it through 6 unbroken with a 70 lb. (2 pood), and 7 total before the time expired. That's 84 swings of a 2 pood, the majority in the last 3 minutes. Best exercise ever? Certainly more functional for most athletes than rowing. Perfect for military/combat conditioning, and anything like wrestling or rugby which requires strength in hip extension and the back. Excellent transference to other modalities. Only rivaled by the kipping pull-up and the squat snatch. Running and jumping come close, but the swing is the king.

Warm Up:

5min rope skipping

3 rounds of:
Samson stretch
12 x OHS/ Oly Snatch clean/ Oly + 5Kg snatch clean
12 x situp
12 x back extension
12 x pull up
12 x HSPU

WOD:

3x110Kg
3x115Kg
3x125Kg
3x130Kg
3x136Kg

Tried 142Kg (My old PR is 141Kg) just for fun. Turned out I could do 5 repetitions with this weight!! =)

Thank you Jody

CFWUx1 @ hspu
DU's
400m sprints 2 min rest between
1:16:18/1:23:30//1:25:78/1:26:36
100 pullups 6:50

40/m/180

Wow I was so looking forward to this and ...got my 3rd rep on the 2nd set with 325# and felt a good stretch/twinge/tweak/shooting pain...whatever you wanna call it in my lower back left side. That promptly ended the workout.

Now I'm askin myself "Did I get too greedy?" If I put the words on here that I'd like to this post would never make it past the spam filter...shucks!

m/29/6'/165
3 reps 5 sets at 130

23/m/190lb.
deadlifts 3reps
1:220
2:264
3:286
4:309
5:missed 320

135x10
225x8
315x5
345x3
365x3
385x3
405x3

3x225
3x295
3x315
3x365
1x385 2x365

CFWU- except 10 pull ups @ 30lb assist.
45
55
60
65
70

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

44/M/6'/185
TIME: 5:28

DID THE SETTLEMENT WOD TODAY. FIVE ROUNDS OF 5-185 POUND DEAD LIFTS AND 12-KNEES TO ELBOWS. I WILL LIFT ABOUT 2,500 TOTAL POUNDS IN A SHIFT BETWEEN PATIENTS AND EQUIPMENT SO I ALWAYS SCALE THE DEAD LIFTING.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

41 yo m 5'7" 180 lb

225#
275#
325#
325#
325#

First time with this workout. Question/Observation: I don't see to many folks in the videos using a belt when deadlifting and squatting. Is the use of a belt discouraged? Thanks.

3x185
3x205
3x225
3x235
3x245
1x250

30/m/5'11"/165

4.6 miles on the bike

CFWU X 3

135#
185#
205#
205#
205#

35yom/6ft/175

100kg x3
105kg x3
110kg x3
120kg x3
130kg x3

Did yesterdays video for a WOD today... "The Settlement"

5 rounds:
5 dealift (315 lbs)
12 k2e

I thought it was going to be alot easier than it was. Those deadlifts got heavy.

8:13 as rx'd

WOW! For those who haven't tried it....TRY IT!

~J~

~Train Hard or Stay the F$#@ Home!~

28 yom, 180 lbs

225, 245, 275 (failed third rep), 275 (failed third rep), 265

You know, i just wanted to day thank you to all the Marines and all the other men and women in the service defending our country!!

~J~

CFWU X3
125 wu
225X3 5X

nink60mm -
One team, one fight. We all bring something to the table. Looks like you need to hug it out! Giggity Goo! Semper Xfit!

2K Row 7:26.0
CFWU(minus back extensions)X3
185/205/225/235/245
2K Row 8:20.8 - very light cool down

Did a mid-morning workout today, feeling great!

500 meter row - 1:26.6 (PR! Got pics to prove it!)
CFWU excluding pull-ups (all PU bars occupied)
only 2 rounds of CFWU since I was winded from the row

WU
95/10
135/5
185/3

WOD as RX'd (used bumpers in KG)

199#/3 (45# bar + 70kg)
243#/3 (45# bar + 90kg)
309#/3 (45# bar + 120kg)
354#/3 (45# bar + 140kg)
376#/3 (45# bar + 150kg)

Cooldown
243#/5
155#/10
Chin-ups 10, 10, 10 (all strict)

Depending on how I feel after work I may do some more exercises later, but not sure how bold I feel given the fact I did not expect to be deadlifting today after last cycle. Way to keep us on our toes Coach!

315/345/365/385/395

45m71"186

as req'd

295

add 20 nt

M/36/216#

225/235/245/255/265/275 (new PR I think)

24/m/201
As rx'd
300-310-320-330-365
then I decided I had more in me so I tried to max
420 (f)
405 (New PR)...first time I actually got 2x bodyweight, so I'm very happy. Last time I pulled 400, I weighed 205.

225, 315, 335, 355, 315

(355 was a max single just a few weeks ago. Finally improving on deads, slow and steady.)

Last: 225, 315, 315, 315(f), 275

Followed with 2 miles in 15:25. Also improving.

27/m/180
275, 275, 295, 315, 325

Tim:

pre: row 500m (98 sec), Burgie, MU, LPU, HSPU, GHD
wod: 245x5, 315x3, 365x1 (back spasms shut me down)

Mindful form (locked lumbar curve) but still gimpy.

felt great to just use some power
215
275
275
295
295

nink60mm

No doubt you're a 73C...Team--look it up.

Go thump your chest on Richard Simmons website.

M/32/180

Captain USMC
Semper Fi

275
295
325
295
275

27/239/78"

265, 315, 315, 335, 335

They all felt pretty good. Back was fine for the most part during the lifts but it is getting sore now.

39/m/200lbs

first set: 225 lbs
second set: 275
third set: 295
fourth and fifth set: 315

man that felt good! had awesome form and stretched between sets. even got to spread the Crossfit virus to another potential member.
~Rob

23/m/180

225/245/265/285/365

Did my last max for 3 (365) and then got 400 for my new max!!

45yoF/137#

DL
175x3
185x3
195x1, 195F, 195x1
185x3
190x2, 190F

Not bad with jetlag and food poisoning. My one rep max is 223#. And thanks to all who yelled, get it Grandma!!

35/M/5'11"/175

Rd 1 = 275
Rd 2 = 315
Rd 3 = 335 (trouble keeping back straight)
Rd 4 = 315
Rd 5 = 315

32/m/215/6'5"

Did a 500m rowing sprint just to see how I stacked up on the Concept 2 site. First time doing a sprint and got a 1:29.8 which is actually pretty decent. Wiped me out more than I thought it was going to though.

295x3
315x3
335x3
355x3
365x3

Was pretty pleased with this considering my PR for one rep on deadlift is 375 done on a CFT day.

I've been CrossFittin' since last Jan - but this is my first post and I'm stoked.

Did "The Settlement" from yesterday's video -messed up and completed 12 rounds instead of 5... gnarly.

Long live the CF Insurgency!

f/40

85,105,125,135,135 (form went very bad at 145)
Question: after deadlifting, not immediately but later tonight and tomorrow, what is the "acceptable" hurt on the lower back? If the hurt is OMG! does that mean form wasn't as good as I thought or that's just normal for max DL's? Thanks

m/55/200

First time on heavy deads in several years. Happy with the outcome.

225,275,315,365,425x3

After 1 rep squats yesterday and deadlifts today, my back will be toast by tomorrow afternoon.

185-195-205-215-220
all x3

Still behind, 400's x4 with 2 minutes rest between:

1:11
2:00 rest
1:09
2:00 rest
1:11
2:00 rest
1:07 Dug in on the last one.

Total time: 10:43 and change on the stop-watch.

With the change in seasons, repeated outdoor workouts and having started CF exactly one year ago, I have noticed that my times are directly proportional to heat and humidity while my loads are inversely proportional. Mind blowing isn't it?

41yo/f/162#
rx'ed
CFWUx2
95#-5x, 105#-5x, 135#-5x,
155#-3x, 175#-3x, 195#-3x, 205#-3x PR, 195#-3x
O lifting 1 hr drills with trainer

44/m/71 kg

CFWU x 3

50
60
65
70
70 kg

Tim Hamilton #131-

So sorry to hear about your back. What a bummer, hope it's feeling better post workout. keep us updated.

Nick #153-

congrats on the 2x BW deadlift, that is a great accomplishment!

Ken C-

re: your comment the other day. you can do it! go for the sub 60 400m and 2.5xbw deadlift! you are so money. :-)

JB 6'5" 215# M
MD 6'1" 160# F (im guessing on female weight)

Im in Orlando for a week of meetings and am having a great week of workouts. My CrossFit partner/pen-pal is here as well and she and I have been kicking some ass. We keep up with txt messages of WOD times but only get to see actually each other once or twice a year. Its funny having a dedicated workout partner that lives on the other side of the country (seattle - jacksonville). We are staying at the Ginn Resort, and they dont have a full gym...so we've been getting creative.

Monday:
Tabata "CTTA"
8 rounds of each exercise for 16 minutes total
Pushups + Lunges + Situps + Squats

Did them outside at the Ginn Resort in 70 degree weather...heaven.

JB=Tabata Score 53
MD=Tabata Score 49 (she beat or tied me in everything but Pushups!)

Tuesday:
21-15-9 for time
Pullups + Pushpress + Single Leg DL (total, not per leg)

JB= 8:34 (50# DBs for Pushpress and DLs)
MD= 14:20 (All assisted pullups, but we worked on her kipping...25# DBs for others)

Wednesday:
REST DAY...we were unbelievably sore after these two workouts. We really pushed each other hard. My leg cramped up and seized about 30 seconds before my presentation to our committees...AWESOME!

We also got one of my associates to join in and they call it Team Fat Camp. Good stuff.

I think today we'll do some running + lifting style workout, and tommorow we're headed to the pool for some swimming + lifting work.

Many thanks to Coach and the CF community for allowing us to combine Elite Fitness with a sense of sociability and community.

5 x 315
5 x 405
5 x 495
5 x 545
3 x 605

39/m/205#/73"

2/3 CFWU (pu/dip: -85#BW on grav.)

3 x 135
3 x 155
3 x 175
3 x 195
3 x 205

Progressing ...

Of course my meager post is under Greg's: 3 x 605?
Nice job.

43/m/230

CFWU x 3
DL 3x:
225
245
265
275
295
315

How long are you supposed to rest between sets? Are you supposed to be doing this WOD for time?

305,315,325,335,345

Deadlift (5x3):

warmup 132x10, 176x10, 220x10, 264x5

308x3
319x3
319x3
319x3
319x3

good form, pretty easy.

- OlliS

Was going to rest today.

Pre: 25 jumping muscle ups, kb juggling, rom stuff, and sit ups

Post: 20 k2e, kb juggling

225
245
265
285
285 fail on 3rd

209.214,219,224x3,229x2

185, 225, 245, 265, 225.

At Life Fitness, Ensenada.

Deadlift

3X225
3X275
3X295
3X315
3X335

M/5'8"/170

225
295
345
405
425
after last rep passed out and cracked my head open, so pissed i ruined my new work out shirt!

PR!
175
175
185
195
200

Thanks Crossfit and Coach Rippetoe for helping me get a personal record for deadlift. Could not have done it without Starting Strength.

39/183/71"

As RX'd

377 x 5 x 3

32/F/125

CFWU x 3

115
125
130
132.5
135

K2E and Hanging Leg Raises

Why no "compare" link the last few days?

I try not to do the heavy stuff since i get it done in my oly club.

made this up today...it was awful

"Grangie"

10 rounds for time
10 pullups
10 pushups
10 sit ups
10 squats
3 C&J #135

time: 27:45

i think there should be a video of this. Whos with me?? Once my time is down i'll happily make one.

BW 180#

DL x 3 - 291, 335, 357, 379, 401 (PR)

OPT Chipper (slightly tweeked)
1 mile run
30 Wall Ball
30 Pull-up
30 box jump 30"
30 GHD sit-up
30 Doubles
30 Push-up

18:17 (7:23 mile - PR)

F/40/145lbs

60kg (132lbs)
70kg (154lbs)
80kg (176lbs)
85kg (187lbs)
92.5kg (203.5lbs) - 2 reps only. I actually meant to do 90kg but forgot to remove one of the 2.5kg plates before puttin the 5 on. Doh!

Ran 1 mile (1%) to cool down.

23 m 150lb
as rx'd

185
205
205
225
225

m/22/215/6'0
370x3
390x3
400x3
410x1
410x1 My grip failed on these two.Very disappointing, considering my PR is 415. Im getting alot weaker.Aren't we supposed to get stronger?

Kind of a mess! Oh well, deadlifting is great.

3 @ 225
3 @ 245
1 @ 255, f @ 255, f @ 255, 2 @ 250
2 @ 250, f @ 250, 1 @ 250
1 @ 250, f @ 250, 1 @ 250, 1 @ 250

23/f/210

m/36/180

200
205
225
245
265

m/35/5'11/185
quick warmup (squats,pullups,good mornings)
135x10
225x5
275x3
295x3
315x3
315x3 (broken, lost focus)
315x3

32yr old male. 5'10" 185 lbs

315
335
365
385 (f) only 1 rep at 385
365 (f) back smoked after 385, 1 rep only 365

My 1rm without wraps is 425, so I am happy with 3 at 365. Give me a month, and I will be repping 385 again. Slow process after coming back off the shoulder injury.

Got a new set of kettlebells (18#) and 45# bumpers from Apollo Kettlebell in Anaheim, CA. Great deal on the stuff. However, I do like the kettlebells from Gills better. They seem to be more heavy duty and the handles are thicker; thicker translates into better grip work.

But I do like the 18# bells for bear crawls and renegade man makers. Had to try all the new equipment out today.

First time ever really going heavy on the Deadlift

warm-up
kettlebell complex w/ 18# bell; each arm, 3 rounds
5 swings
5 cleans
5 snatch (oops!)
5 oh sqt
5 1 leg dead lift

deadlift with barbell
135#
155#
185#
200# (felt a twing, didn't want to go up)
200#

push jerk 5 sets of 5 with 95#

then, fix latch on back gate and clean garage.

m/33/176 187 days since CF, Columbus Ohio

135x3
205x3
225x3
265x3
275x3 (with all I had)

46 / 171

as rx'd

225-245-265-275-285 -- Felt good after the cert last weekend in Santa Cruz. Thanks for the tips.

Got a PR in kipping PUs post-workout 6 -- Thanks Freddy and Annie.

M/38/185

As rx'd after warmup

405x3
465x3
485x2 failed
475x2 failed
450x2

Took a humble on that one.

The picture looks like Camp Lejeune andI don't remember doing those in the Marines.

Squats: 3 x 180, 180, 205, 225, 225, 225. Trap bar deads: 3 x 230, 280, 305. I missed the squat WOD so I subbed squats then "for the hell of it", did some trap bar dl's. I then went and bought some glucosamine! BW:170 Y/A:59

34/m/205/6'0
As rx'd 28 mins
10 min bike to loosen up legs
135x5 (2) warm up
225x5
275x3 (2)
300x3PR
300x2
225x5
nice to have a heavy lift day

m/41/195

crossfit since mid Oct 07 - have not deadlifted heavy since the 90's - this was weird

gregs warmup
135x10
185x5
225x3
275x3
245x2 twinge
225x3
135x10 worked on form

#24 -

Parts of the Army have been Crossfitting for years. The further you get from USASOC types, the less you'll see of it. Fairly common to see guys CFing for afternoon PT in line units.

285X5

205x3
225x3
245x3
275x1; 255x2
225x3

thought i could get 275x3, but was spent after 1 try (new PR for single dead though)...300 is around the corner

post: 135lb cleans, 135lb should press

110Kg, 115Kg, 117.5Kg, 120Kg, 125Kg

27m 6'1 205
coming back after catching the black plague. feel weak still.
205
275
305
315
315

m/20/72kg

115kgx3
110kgx3
110kgx3
110kgx3
115kgx3

Finished off with some military presses and strict pullups.

M/23/152

3 x 225
3 x 275
3 x 295 (back felt weak)
3 x 295
3 x 295

37yom
6'4" 236lbs.

Got really light headed after 4th set. didn't eat enough, not breathing properly? Appreciate any feedback.

190
210
230
230
230

Body is back to 100%, so I'm back on the CF bandwagon.

3x185
3x205
3x225
3x245
3x265

Body is back to 100%, so I'm back on the CF bandwagon.

3x185
3x205
3x225
3x245
3x265

39/M/170

xft wu

135,185,225,225,225

bc

male 36, current weight 174lbs.
I played this one a little safe

295x3
315x3
345x3
365x3
365x3, I feel like I am muscling up the weight and even though I am capable of more weight I think I will wait to perfect the form a bit.

Thank you

37/m/165 - 1/2 Work Day

Did an abbreviated version of the Santa Cruz WOD
15 Press for time (65#) 0:44
Rest 2 min.
15 Push Press for time 0:36
Rest 2 min.
15 Push Jerks for time 0:43
Total 6'04

psn: 3x1 45# and 1x3 45#
pc&j: 1x1 45#, 1x2 50#, 1x2 55#

first time doing any sort of heavy deadlift.

3x205
3x225(x4)

maybe could have gone higher but I did not want to overdue it.

BW = 170#

29/M/175

Deadlifts not in the cards today. Subbed man-makers with 20# db's & Knees to elbows, 10-9-8-7-6-5-4-3-2-1: 20:28.

CFWU

225,245,245,245,245

M/36/190

3x225
3x275
3x295
3x315
3x325

22/M/150

old 3 rep max - 225

3 x 225
3 x 245 PR
3 x 275 PR
3 x 285 PR
3 x 225

f/122

as rx'd

125
130
135
140
145

post: 45lb overhead squats x 10 -- love these!

addt'l note: s l o w l y building up my bar pull up reps; now up to 3 max - a very humble and modest PR

M/21/185

185
205
225
245
260

last time i deadlifted my 1RM was 275!

36/f/170/5'8" WU 10 min jog,cfwux2,Burgener wu, 1 set good mornings.
135, 145, 155, 165, 170
I'm not feeling this in my back at all. Seems like all legs. Just ordered Starting Strength since I dont have a trainer, DARNIT!
Anybody point me in a direction for developing pull ups properly? Dont see it in the FAQ's or demo's. Thanks

28m/144/5'10

160-170-180-190-200(F on second rep)

Nadia,

Thanks, I really hope this doesn't set me back TOO long, but I think I'm looking at about 4-6 weeks to be honest. It's actually an injury that has re-curred in the same spot about 3 times. It's very frustrating. I just about had eliminated all the symptoms, and was pain free, and now this.
I realize now that what I did was get too greedy in terms of the load. It's in my personality to be aggressive and competitive, and it reached out and bit me. I felt good on 295 and 300 for a triple, and my common sense should have told me that was my working weight....but OH NO, I had to go on up to 325.

Looks like I'll be getting really good at dips, pullups, and pushups!

225
275
315
335 Failure on 2nd Rep
320
325

M/44/153
275/315/325/335/345x3

28/m/186

245-265-275-285-285

WU 500m Row 135 x 5
205 x 3
225 x 3
255 x 3
255 x 3
265 x 3
265 x 3
265 x 3
incline curlups 15lbs
3 sets 15

26y/6'5"/210lbs

Pre: CFWUx3

135x10, 225x5 then:

275
295
315
335
345
(allx3)

Post: KTEs, TGUs

33/5'11"/170
250#, 260#, 270#
Cut it short as back felt a wee bit wonky, despite what felt like really solid form. Finished with this instead
5 rounds for time:
20 double unders
10 pullups
6:57
Starting to love double unders.

Age 35
BW 149#

As rx'd:
285
290
295
300
305

M 29 / 180cm / 81kg / Helsinki, Finland

WU:
12 minute run (2,2km)
10 x 60 kg
8 x 80 kg
5 x 100 kg
3 x 120 kg

3 x 140 kg
3 x 145 kg
3 x 145 kg
3 x 145 kg
3 x 145 kg (= 320 lbs)

After WOD: 12 minute run (2,3 km)

cfwux3rdsx15reps (except pu'sx5) plus added partial hspu's x15

bwt 245 age 32
275wu/315/335/355/375/405 reset grip and back position quickly between reps so not sure if last one counts.

5'9" 159 m

225x3 did them in rounds with
245x3 tuck jumps x10 & bar dipsx10
275x3
300x3
315x2(dropped #3)
Finished 2 L-Sits 25seconds & 20 seconds
followed by C2 rowing 3x500m 1:00 rest,8:19min

25/M/208#

3x15 CFWU

WOD as rx'd: (alternating hand grip)
135x5 (warm-up)
225x3 (warm-up)
315x3
335x3
355x3
375x3
400x3 (PR have never done over 385)

6xMUs (releasing rings after each rep)

308,328,348,358,363x2

Something shut down on the third rep of 363, almost like my brain was protecting me. All reps from a dead start, no bouncing of weight. Last time we did this I tapped out at 325 so good improvement.

Post-25 Burpees, 25 'sandbag' power clean and jerk, 25 kb crosschops.

24/m/140lbs
135x3, 185x3, 205x3, 225x3, 225x3

crossfit is crazy! a month ago i couldn't even do 225lbs x1, now i'm doing it x3 almost easily. loving it

42yom 185lbs

DL 3-3-3-3-3

WU 185lbs x 15,225 x 15.
Working Sets: 250-270-280-285-285(Old PR 1RM was 285lbs!)

Post WOD: Box Jumps (30” with 3lbs ankle weights) 4 Sets (15-15-15-20)
Reg Dips x 4 sets (22-18-15-12)
Bench Dips 4 Sets (1 x 20 reps with 45lbs plate on lap, 3 sets x 12 reps with 90lbs on lap)
Inverted Rows x 4 Sets of 15.

M/195/28
As rx'd
225
315
365
365 (x2 failed on the third)
315

108, 118, 123, 128, 128
First time for a Deadlift 3 rep max and I beat my bodyweight. Pretty happy about that! Form began to get questionable at 128lbs., so I did it again with more concentration on my form.

Post: 1500m row @ 7:36

21/m/155

275-295-295-295-295

I know I could've gone heavier, but the bar was so slick that I had a lot of trouble holding it. Grip is usually not a problem.

160
180
190
200
200

Think I could have done more, but we only 200lbs at work.

Any CrossFitters in Santa Barbara/Ventura, CA that want to partner up for some of the workouts?

180lbs/20yrs old/6'2"

135x8
155x3
185x3
205x3
225x3
135x12(felt so light!)

I did the 225 with not much difficulty.. next time im aiming for 235+

285
305
315
335
325

tied the varied grip, it was kinda weird, but it did help me grip on the heavy pulls

WU

135 x 3
225 x 3
315 x 3
335 x 3
335 x 3

Went light today, still nursing a bruised (cracked?) rib from a 24hr bike race this weekend.

165
185
205
225
235

Guess I gotta jack up the weight next time

25/m/155

I just ooked at my log book, I made a PR by 20 pounds!

Freakin A!

35m 198lbs

cfwu x 3

10 x 135
10 x 205
5 x 275
5 x 275
5 x 275
5 x 275
5 x 275
5 x 275
5 x 275
5 x 275

40 x 275 8 sets

Total weight in home gym today 275lbs. So the heaviest I could go was 275 usually go to 325 or 350 whatever feels good that day.

CF WU X 3
225 X 3
275 X 3
315 X 3
365 X 3
315 X 3

7 months out from ACL replacment & bucket handle mensicuc repair!

40y/o M
75" 200#
felt like a million pesos
DL 5 of 3
275
295
315
325x2 3rd rep (f)
310

325 was 1rm last month

18/M/170

135
185
205
225
245

First time really doing this...didn't know where to start with the first set. Felt great, can definitely aim for more next time.

89kg 25 m

155kg/165/175/185/185

I'm still waiting on more weight so 185kg was the max I could use.

46 y/o male 153#
Pre: 100 dbl unders - 3:00
WOD - switched to alternating btw 3 DL and 3 BP with 2:30-3:00 minutes btw.
DL - 308/318/328/338/348(2)
BP - 155.5/158/163/168/173

I actually failed on the first rep of 348 which is odd since my most recent 1rm was 402.5

CFWU X1
185# DL X10 for warmup
WOD:
225
275
295
315
335 (1,2,fail, see spots, feel Pukie breathing down my neck)
335

M / 5'6'' / 195

185 x 3
205 x 3
225 x 3
275 x 3
315 x 3 (new PR)

as rx'd

brent 410 3's
krista 265 3's

46 196

300,345,365,315,315

ripped hand at 365 very bad bar, fitness club shiny bar.

DL 5x3

275,295,305,315,325(f1),325(f2),335(1, just because I wanted to.)

Deadlifts
295, 295, 305, 305, 315

Tabata Mashup
Kettlebell Swings, 24kg and Knees To Elbows
87/48 total=135

Hands=toast

J Rock & MasterPayne please come by the Box if you're around.

21/M/163

135
205
225 (grip was slipping by third rep)
225 (failed last rep due to grip)
Tried 225 again, but failed due to grip and lower back. I wonder if my form is correct.*
205 (went back down for last set)

*Just looked at some of the many, many deadlift videos. I need to work on this technique :-)

32/m/185/6'

315
335
345
365 (f)

m/143/5'5"

185 x 3
205 x 3
225 x 3
245 x 3
275 x 3

Visited the Black Box today in NYC. Cool Place.

Court nice speaking to you. I appreciate you letting me in. Good luck on obtaining the new space.

Today was the first day in awhile I did not feel so run down and exausted. Tuesday rested, ate some more protein, had an extra snack. Skipped soccer last night too.

Yesterday-
BS reps of 3: 160-165-170-170-170

did some K2E though after awhile I burn out my hip flexors which is a previous injury (ripped them).

Today, since I was feeling good, and craving a good sweat, did:

up to round 15 these were 105#, then from 15-23, they were 100#, then 23-31 they were 95#
This is a fav workout of mine b/c after you are done it is about 450 DL (I missed a few rounds and then dropped to 12 reps so total was more of 400 reps)

Video - rocked!

Erin

CFWU X 1 and 2 reps of 3 of 135

27/200lb/M/6'

225 X 3
225 X 3
255 X 3
255 X 3
255 X 3

cfwu x3

10x135
1x205,225,245,245,245

still working on the hook grip which is my main limiting factor right now

32yo, 228#

as RX'ed

315/365/385/405/415

used a mixed grip, reset on each lift.

Executed the DL WoD:
135, 185, 225, 225, 245. An additional 1 rep @ 275lbs just for testing.
-Subsequent kettlebell class.

36M/5'10"/170#

As Rx: 225-265-295-305-225

Lower back sore after 305#, so kicked the weight down to finish the WOD.

24/m/170

3 x 185
3 x 205
3 x 225
3 x 245
3 x 245

I am excited about doing 1rm deadlifts next time it comes up. the last time i did 1rm dl, i did 255. today i did 3 @ 245, so i think i can better my previous single by a pretty good bit.

M/35/5'8"/168

CFWU x 3

275
295
305
315
315

m/33/70/198

405x5x3reps

44/177

3 reps each @ 309, 331, 359, 381 and 403.

29yo M 165lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 10 HSPU w/feet on rack per round. Deadlift 95lbs x 10 – 135lbs x 7 – 155lbs x 5.

Deadlift
185lbs x 3
205lbs x 3-3-3-3
3 minutes rest per set
Foam roll after

135x4-185x4-225x3-275x3-295x3

41/M/172

500m row
CFWU
135 x 3
185 x 3

WOD
225 x3
275 x3
275 x3
275 x3
275 x3

225-245-265-275-285

29yo/m/159

275-315-335-345-365x2.5

I just could not get the last full rep.

Hope the crew down at the Village in C-Rock had fun with this one today

in kg:
120 x 3
140 x 3
150 x 3
150 x 3
150 x 3

275, 285, 295, 305, 315 x 3 (PR)
bwt 160, 25yo/m
400lb x1 goal by july 5th.

19yom/160

225
245
255
245
225

lost it halfway through...keep workin guys

m/20/122 (gained one lbs since the weekend, woot)

165
165
185
185
205(PR)

felt pretty good!

44/76"/195

225x3x3
245x3
255x3

135
225
275
305
305
135

m/30/208

m/24/170

245
255
265 PR
275 PR
285 PR

grip started to fail.

Question: I'm new to crossfit. I don't use straps but I felt like i could've done more weight on the deadlift if i had them. What's the crossfit view on straps?
175
195
225
225
205

m/25/195

315x3
335x3
355x3
375x3 (PR)
405x1 (whoops)

190#

393,398,403,408,413 as rx'd

w/u 10 135

225 245 255 265 275

Thought I was doing good, then I saw guys posting 400+

225,295,315,335,315

Anthony (BW=180)
Row 2000m - 7:20.2 (first 2k ever)
Deadlift - 500x3

Jodi (BW=107)
Deadlift - 225x1

m/40/172

205/225/245/265/275 pr

At work
275=3
295=3
305-3
305-3
295-3

500m Row
CFWU x 2
135 x 5
185 x 3
205 x 3
255 x 3
275 x 3
275 x 3

As rx'd,

275,295,305,315,315

Form was good; probably could have pushed harder, but rotator cuff is questionable.

m/28/215

275-315-325-325-345

Sold myself pretty short, wasn't sure how to ramp this one up. Anyway

135 X 3
155 X 3
175 X 3
195 X 3
225 X 3

Then went for a max to see where I should have ended, 225 was a bit light.

255 X 1 (was actually easier then I thought)
275 X 1 (this might be my max give or take a couple pounds, but felt really good)

cfwux2 with ring dips and 30lb db windmills

Wu: 5x185, 3x255 then:

340x3
340x3
340x3
340x3
320x3

last set felt too light but the fourth set was so hard I didn't want to go to failure.

27/m/168

205, 225, 240, 255, 275(f), 255

232
240
260
270
270
Felt my back really rounding on the 4th round, so I keep the weight the same and tried to be mindful of form on the 5th.

I'm still trying to find my stride with deadlifts
225
275
295
315x2(PR)
265

I probably started a little light and could have finished heavier.

Also, what's a good way to cool down after deadlifts? My back gets creaky. I usually run a 400, do some sit-ups, and some active lower back stretching. Don't know if that's best.

225
235
245
255 (2)
225

Cleans
131 X 3 X 5

m/29/200

wup- 10x3 airsquats, 10x3 pushups, 10x3 dips, 10x3 pullups, 1min samsons
deadlifts- 95x10, 165x10, 205x5, 225x1, 255x1, 265x1

265x3
265x3
265x3
265x3
265x3
265x3

1 min rest between sets
Afraid to hurt back went easy felt good though. Next time going past 300.

BW 70kg
60kg 5
100kg 3
120kg 3
140kg 3
150kg 3,3
155kg 3

275# / 285 / 300 / 300 / 275

DLs

135x3
185x3
225x3
-----
245x3x5

M/24/218
x 3
220
280
320
340
355

37/M/6'/180#

CFWU 3x6 minus squats

WU w/ 65, 115

205, 225, 245, 265, 275(PR)

I almost worked on other stuff today. From The squats on Tues. & the ridiculous amount of burpees and other stuff at Krav Maga last night, my legs were so sore I could barely walk this morning. But I said screw it, if this is what is prescribed, I'll just lift with my back to spare my legs (JK!). Well I am glad I decided to tough it out, PRs are fun.

40 M 190#
CFWU X1
275
315
315
315
315

43/6'1"/190

325 345 365 385 405(f) 405x1 375x2

now that you all know the ending, let's quentin tarantino this thing and go back and tell story. probably should have stuck with 385 or maybe 390 on the last set but i thought how cool it would be to get 405 at least twice since just a month ago that was my 1rm. so after the first failure at 405 i think i will drop the weight down but it's a big pain in the a$$ to get a 45lb. plate off the bar when it's sitting on the ground. so the bar sat there for a little while...taunting me...and then i thought no matter what, i'm lifting that f@$#ing bar off the ground and racking it. so i did.

anyway time now for some thursday night jackassery*.

* got that term from spider chick

37 M 205#

3xcfwu

225
225
245
275
275

as RX'd all sets at 225 lbs; taking it easy in anticipation of a knock down killer tomorrow.

For those who are interested, that photo is at beautiful Camp Lejeune, NC where it was 30 something degrees this morning. The Marine Corps Martial Arts Center for Excellence (MACE) in Quantico, VA has adopted CrossFit as a physical fitness program, and an East coast infantry battalion at Lejeune is a USMC test bed for research relating to the adoption of CrossFit (or select components / principles thereof) by the Marines Corps. Contrary to popular belief, the USMC actually publishes a great deal of excellent material on combat conditioning, but many junior officers / NCO's fail to read it and or adhear to it, opting for the 3-mile-formation-run-then-pull-ups-then-sit ups-model. I would be a liar if I said that I did not fall back on this regime for PT out of my own mental laziness from time to time in the (more recent than not) past.

Certainly, many a Marine would say that CF has its place in the Marine Corps, and I would agree with them. However, one must remember that infantry and other ground combat units in the USMC have activity-specific physical fitness requirements much as a sport-specific athlete does, and therefore CF would be more appropriate for these units as a base level fitness program rather than a complete, all encompassing regime.

I do belief, however, that the USMC is, and should be, seriously considering the incorporation of CrossFit principles into our physical fitness policy. We would benefit greatly from this, as I am sure 99.9% of the reader's of this board would agree with. The cross pollination of anaerobic and aerobic exercise packed into compact, intense modules that CF is rooted in is an excellent combat readiness model for the USMC.

Just my 2.

RTB

26/m/175

WM at 115 a few times

255
255
255
275
255

30yom, 160#
275, 295, 305, 315, 320 I wish I could have pushed on but there was no more weight.

34 M 185

275
295
315
325
325

33 M 155

255
265
275
285
295

I was pleased with this given how DLs have been pretty tough lately.

Tariq

Day whatever, IR

3 rounds for time:
Row 500M
Run 400M
25 GHD Sit-ups
25 Back Extensions

26:49

Tough to breath when both your front and your back are in full spasm.

Hey, which affiate is OPT? As long as I'm searching for different WOD's due to IR I'd love to see what you all are up to there.

29/M/185
DL 3-3-3-3-3
225-275-315-335-345

M/45/145
CFWU
135 cleans WU
135x10 DL WU
185-205-225-225-225
Kept it light. Back is coming along well.

135x5
315
315
365
365
405

M/28/208/6'2"

Did tues Squat cause i missed it

225/245/265/285/295/285/225

Today's

225/285/295/305/315

rx'd
455

snatches 135 for 20

25 6'5" 245

32/F/5'10"/151#
First real workout after getting food poisoning five days ago - glad to be back :D

176
198
220
242
242

105-115-125-145-155

155 just happens to be my DL 1-rep-max from the last time I did the CrossFit Total! Wooo! I'm movin' on up.

61/m/178/6'

CFWU x3

WOD DL 3/3/3/3/3
165/175/185/195/205

Post: 5 sets BP and BS

23m/195

225-275-275-225(sumo)-275(sumo)

as rxd deadlifts 5 sets of 3 reps
3-4 minute rests in between sets

warmup 45/135/245

3x315
3x335
3x335
3x335
3x335

37m/5'11/155

165-185-205-225-235 (pr)

Bingo, we are partners with AFT, it's called crossfit calgary, link is www.crossfitcalgary.ca

OPT also posts different pre/post or wod's for the trainers and clients

WU: 500m row, CFWU

WOD: 275,295,315,335,355 (with a fail at 355, which is previous 1 rep max)

M/25/170 As px

225-225-245-265-265

32/male/167

285x3
285x3
285x3
290x3
295x3

You guys are all monsters and I'm very impressed but I just deadlifted over my bodyweight for the first time (and with good form) so I felt like posting. 135/155/185/205/215/220/220/220

I didn't write down the workout and so I did eight sets. I'll be up there with you guys soon enough.

225
275
315
335 x 2
315

#183 Greg.......#605x3? YIKES! Impressive

315 365 385 395f 2 rep 365 315

pre-du practise, I suck! I've been trying to stand taller and I went from doing multiple doubles to barely getting 2-3 in a row
wod-323,333,343,353,363(2)
post - amrap du & hspu X3= a grand total of 3, yes 3du in 3 attempts, hspu-13,10,7

oh well, looks like the back story about my deadlifts got eaten by the spam filter.

325 345 365 385 405(f) 405x1 375x2

sailorcrew and jdisch

strong lifting guys

186#/m/26

CFWUx2
WU 135x5; 225x3

1)275x3
2)295x3
3)315x3
4)335x3
5)355x2 (pause) 355x1

Grip failed on fifth set, 15s rest, then last rep complete. My DL is really increasing finally becoming competitive with my squat, I can certainly feel my back getting stronger

My father got into the zone about 1o years ago and I am interested in following this eating regime. I was a collegiate athlete a couple of years ago and have maintained myself since, but while I was a healthy eater, a "power" eater, I was not a zone eater.

As coach says, the ratio of super athletes to Zone dieters is 1:1.

Can anyone recommend the single best book to read? I think Barry Sears has like 37 books out there right now. I understand basic nutrition and science so I don't need "The Zone for Dummies."

Any recommendations? Thanks!

RTB

M/22/150 cfwux2

225x3
315x3
315x3
315x3
Took 5th set off, felt the effects of donating blood ;)

OPT Mommy #341: Thanks! I'm doing lots of searching, trying to find interesting WO that don't involve a bum shoulder.

21/m/180

cfwu + a couple of warm up sets

3x 315
3x 335
3x 365
3x 385
1x 395f

Toren was doing 355, so I did too, even though I couldn't triple it

355 X 2,2,2,2,1

Kettle bell practice - 15 left arm 2 pood, 12 right arm
16 per arm 1.5 pood, practicing more efficient style
More kettlebell switching arms and flipping practice with 1.5 pood

Single under jump rope in 1 minute - 171
Double under in 1 minute - 85. Goal is 120 in 1 minute.
max consec crossovers - 140

5 rounds 225x5

300# all sets.

Need more weight... and some chalk.

Nik - you're a Canadian. From where? There seem to be a lot of Canadians (relatively speaking).

24/m/162
cfwu
125
145
155
165
175

Bingo,

What's IR?

LOL- it deleted the whole sentence of what I did today. In the blank it was supposed to be
Every min on the min for 30 min, 15 DL

Great workout!
Erin

Zercher deads(off floor)
185
205
225
245
265
Still dealing with injury.

#337 Laura- WOW! What you can get for a 3 rep DL, I would love to be able to get for 1 rep.

Rock on girl!
Erin

Charles #359 I'm now living in Ottawa, going to Carleton. If you're ever in the mood for a workout partner, let me know.

m/34/148

255,275,285,295,305 x 3

28/M/178

225
245
255
275
295
serious back injury has never felt better. thanks crossfit

21/M/165

Yesterday: Nasty Girls as Rx'ed in 15:21

Today: Deadlift 5x3
275
295
315
315
315

loving

All right, someone want to tell me who the band is in the workout demo? I recognize "Sympathy for the Devil", but not the particular band / arrangement / etc.

31/m/150#

205
225
235
245
235

34m/6'4/210

275
285
295
305
315

m/33/170

185
205
210 (back started rounding)
185
185

I did as required. Boy do I feel great.
Here is my sets

95 lbs *10 for warm up

1.135
2 205
3. 215
4. 220
5. 245(pr)

First Crossfit workout. Been watching for a month.
205,225,245,250,250. Happy to start, looking forward to grow with Y'all.

First Crossfit workout. Been watching for a month.
205,225,245,250,250. Happy to start, looking forward to grow with Y'all.

m/46/180

Aaarrggh. Not enough weight to do this right, no time to get to a proper gym.

alternated 8 sets of max deadlifts @ 250, interspersed with HSPU practice. Most deadlift sets were 11 or 12 reps, HSPUs were about half ROM, starting with 7 reps and working down to 3.

Chris rowed intervals tonight, and Nat started into a "Mary," but banged his foot and had to stop.

t

Went to the Crossfit Boston facility, and did their WOD of 5 X 5 for deads rather than 5 X 3. Worked 185# for form (back injury) and felt great.

27.f.141

95
115
115
125
135

Alternating Deadlifts and Presses

Deadlifts 3x5 (1RM months ago 185)
135
155
160
165
175

Presses 5x5 (Previous 1RM 67 at last total)
53
63
67
67
72
72x2, 72x3 (push presses)

New PR doing sets of 5 and DLs. Excited to see what I can do for a 1RM.

3 x 5 DL(kgs)
95,99,105,109,115

Pain storm 25 tomorrow - ouch!

Still recovering from the low back injury...

210#

Not bad but my PR is 310#.

Then
Bench Press X 5 @ 155# 4 sets
Incline Bench X 5 @ 155# 3 sets
50 ring push-ups

Charles #361;

IR = Injured Reserve

Yuk...

M/43/210/74

First off - nice lifting by Ant. B and JDitsh above.

One round CFWU x 15 reps(5 x HSPUs for dips), practice double unders.

315 x 3
335 x 3 x 3
345 x 3 (30 days or so ago, this was PR)
355 x 3

Felt like a million bucks after this! Quite a thrill to be making progress on this after a months long plateau.

Then trained my client with DLs, and he's so sharp in body intelligence it's almost boring to train him. He met pukie last night, and it didn't phase him one bit; may have better energized him. Yes, I was proud!

Paul

Mike
37/M/190
CFWU
1000 Meter Row
WOD as RX
185
205
225
275
295
750 Meter Row

Lee
F/35
CFWU
750 Meter Row
65
75
85
95
105
500 Meter Row

Bwt: 134

284
309
309
309 (only got 1)
284

M/22/169#

275
295
300
305
310

4 minute rests

As RXd:

3 x 250
3 x 275
3 x 300
3 x 315 (fail on last rep)
3 x 225

275x3
295x3
315x3
365x3
405x3

Warmed up with TGU 40lb barbell, 4 each hand

WOD
155x3
165x3
175x3
180x3
180x3

M45/250#
CFWUx3

405x3
405x3
405x3
405x3
405x3

24M/6'6"/245lbs

Deads as RX'd:
3x385
3x405
3x425
3x445
3x455

post: 150 pushups and row 1600M

38/M/177

CFWU X 3

First time deadlift
135
135
135
135
135

Deadlift:
3x385
3x405
3x415
3x425
3x435

3x 335
3x 345
3x 365 Fail tried twice fail at knees both times
3x 345
3x 345 fail again, dropped to 315

My deadlift woes continue. Dropped from a best 1rm of 445, and 3rms of 405 in March and April to failing at 345? I gotta get to the bottom of this.

1RM = 315
3 x 265
3 x 275
3 x 285
3 x 295
3 x 305

275
280
285
290
295

All Five sets @ 300

43/m/167lbs

Warmed up with 135x3, then

185x3
225x3
245x3
255x3
260x2

My 1RM was 255 in August.

Finished with
135x10
then

5 set of 2 135lb power cleans. This is a big increase for me.

43/m/167lbs

Warmed up with 135x3, then

185x3
225x3
245x3
255x3
260x2

My 1RM was 255 in August.

Finished with
135x10
then

5 set of 2 135lb power cleans. This is a big increase for me.

Didn't do WOD as RX instead did

135LB Deadlift-15 reps
15 pushups

for 10 rounds

I'm still shaking after this workout it was a good one.

Deadlifts 3-3-3-3-3

56/M/188 205, 225, 255, 255, 265

47/F/125 95, 115, 135, 140, 145

32 m 190 lbs

CFWU x 3 (no assists anymore, woo hoo!)

As rx:

225#
225#
225#
250#
250#

Did some woodchoppers to work the ol' gut.

175.185.195.205.215

315-3
335-3
365-3
395-3
405-3

M/39/164

DL
135x5 wu
225x5 wu

275x3
295x3
315x3
335x3
315x3

Have been off the program a bit since my hip has been feeling "tweeky" since the last two Dianes, so opened a bit low. Wrist and hip started acting up half way through, so I did some Z-Health wrist and hip circle drills, came back feeling great, grip felt strong.
Thanks for stopping by TJ, look forward to having you work out with us at CFNYC.

27yrs/M/180

DL 100kg,120kg,140kg,160kg,170kg(x2)

Also, I got a PR on the jerk...120kg

M/37/202
Swam 2000m and ran 30 min this a.m.
p.m. w/u 3 rnds of 15 push ups, 5 pull ups, 10 dips, and 20 crunches
deadlift w/u 115X8, 135x8, 155x6 then workout
165x3, 175x3, 185x3, 185x3, and 205x3!
new to heavy loads so I'm moving up carefully. However, never have been able to dl my bdywt till today!!

Deadlift 3-3-3-3-3 reps
M/33/6'x205
CFWU x 3 (had to make modifications because of the crowd in the Gym)

3=135
3=225
3=275
3=295
3=315

M50/170

230
250
265
275
295
305
315

all triples

M/39/6'2"/206

275x3
285x3
295x3
295x3
300x3

35/180
205,225,235,245,255

37m 185
cfwu x2
some lighter dl warmups
wod
forgot my notes but worked up to max of 315 for last two sets.

168#/34yom

WU: (15pullups/15situps/15OHS/10HSPU)x3

WOD:
225x5(WU)
225x5(WU)
275x3(WU)
300x3
300x3
310x3
310x3
310x3

325x1
330x1 (pr)
335x1 (pr)

183#/M/35

265/287/297/309/319

previous 1 rep. max 315#

Rowed 1k on new rower.

CFWU 3X15, Ring PU & Dips X10
Couple warm up DL sets then:

255X3X5

Mentally tough to even do this tonight. Stiff back and weak still from sickness...bad bug. Did it though and glad of it.

Rowed 1k before CFWU and 500m post for cool down. New rower!

as rx'd.
3/3 cfwu, burgener wu
135 x 5, 225 x 3 then -
315-335-355-375-395

Should have started heavier, but was feeling this out. Think next time I'll start around 365 and gear up to 405 or 415.

Had to play catch up today, did nasty girls first as rx'd.
18:16
Had to do deadlifts 11:00pm because I had to use the globo gym where I independently contract out of until I open Crossfit Fairfield County next spring. And they have outlawed deadlifts, for what reason I do not know. So I just avoid the headache and go in when hardly anyone is around, fortunately it is 24/7 m-th.
wu-Handstand hold 1min
225x5
315x3
365x3
405x3
465x1x1x1
485x1x1x1
tried to do triplets with the 465,however only could get singles, same for the 485.

First time with this w/o. Deads not my strength so I was excited to do this one.
warmed up with 135
225-295-295-315-315
My grip was my weakness, regular grip failed at second set of 295 and mixed grip felt weird.
I guess I need to do more deads

d - 29m/175

had to pass on deads due to low back tweak from the other day and fighting off impending illness

played around with the kb instead

j - 33f/125

195,195,200,200,200

135, 185, 225, 225, 225, 275(f), 275(f), 245, 245

-should ramp up each set
-two incompletes
-back was weakest link
-hamstrings better today

m 37/168
CF Warm-up 3x10 omitting dips (shoulder sore)

135, 225, 250, 275, 300 PR!!!

I had to walk away and come back twice - but nailed it that 3rd time for 300.

325

295/315/325/335/315

m 37/168
CF Warm-up 3x10 omitting dips (shoulder sore)

135, 225, 250, 275, 300 PR

I had to walk away and come back twice before nailing 300 on the 3rd try.

deadlift 5x3
225,245,255,265,275
All solid lifts

245, 255, 265, 275, 275(failed), so finished up with 3 at 225.

80 pound dumbbells
85
85
85
85 dropped on third, incomplete

grip was the weak link. next time start with 85

315, 345, 355, 315, 315
34/m/185

M 36 5'10" 160#

No barbell. Pft, that's getting to be my theme song.

5 for 1 ought to do the trick.

Subbing RX with this:

5 rounds for time of: 15 dumbbell deadlifts (2x30#)

That went quick, so I added 5 rounds of 15 sumo deadlift high pulls (35# kettlebell).

9:45, HR: 154 avg, 179 max

36/184
as Rx'd
225x3
275x3
295x3
315x3
335x3
Nursing some back pain, are Dl's the cure =)

18/m/180/5'10"

205-235-265-275(PR)-280(PR)

Each x3
165
185
105
125
145(not sure i completely locked out, more like 3 sets of 1)

So first really excited that I can deadlift more than my body weight.
Second, my bf and I were doing this together at our schools rec center Two seperate guys came up to us while he was doing his dls to tell us to widen the leg stance b/c "it's a leg workout and you dont want to put all the pressure on the back". I was standing there biting my tongue, cuz isn't it a back workout? They were saying widen the stance and have the hands really close together. Is this normal? I mean I really want to go to a cf affiliate so I can get corrections on my form cf style. I just thought it was funny sorry for going on and on.

135
185
205
225
235

125kg-127.5-130-132.5-135

Followed by the 4x400m runs (2 mins break between) from last week which I missed all on tread mill at max speed 16k p/h which isnt fast enough - 1:29 each 400m.

CFWU
21/m/170/5'11"

255
265
270
275

29/M/165

215 x 3
225 x 3
255 x 3 PR
275 x 3 PR
295 F
295 x 1 PR!

Oh my god I feel like a champion.

38/m/191

CFWU x 3

255 x 3
275 x 3
295 x 3
335 x 3
335 x 3

60kg x 15
100kg x 5
120kg x 4
120kg x 3
120kg x 3
120kg x 3

PR for 3+ reps 120kg/265lbs

Nik,
I graduated from Carleton (Business) in '99. What part of the city are you living in and where are you training? I live in Kanata and train out of my house (I've built up a pretty sweet gym at home)

It's great to have a training partner. Not necessarily very convenient. I work full-time and have two kids. I workout between 8 and 9 pm every night.

22/M/154

115x3
135x3
155x3
175x3
180x3

195x3
205x3
275x3
265x3
2205x12... repped it out. :)

Something's wrong with my left hand. It's a little swollen and really painful. Almost hurts to type.

www.angrydalty.com/crossfit.htm

21/M/180

205X3
225X3
245X3
255X3
255X3

First time ever deadlifting

33/M/165

265
285
285
305
305

275
315
335
355
365

That first rep is always the hardest.

135-225-275-315-365

I did this after the backsquat 1-1-1-1-1-1-1 from yesterday.

225x3
225x3
225x3
225x3
225x3
225x3

woops did one more

Mike: 275/295/315/335x1/325 not my best showing but still happy with it.

Wasn't going to start posting here until I was in better shape but I figured you all might enjoy the transformation(hopeful).

Dealifts all done with 90#. I really want to get the form for this down. 90# felt heavy enough to give me the feeling I was lifting soemthing but not so heavy that I couldn't adjust anything to have the right form.

38/f/139

CFWUx3

115-135-145-155-160

Had practice, game, and got the kids to bed, then did tabata pushups..doing DL tonight...score: 10 on the tabata pushups...

Bwt:152
135
155
175
185
185
205 broken set. got the weight up but could only do it one at a time. Some how I repeated 185, O-well it is good practice.

Rested for PT Test this coming weekend.

6'4/25/bw 253.0
Nov 8: 315-345-345-345-345
The last 2 sets at 345 were brutal! I wanted to drop the weight, but pushed through.

March 19 (last time): bw 257, 7x3 deadlifts
315-315-315-335-335*-315*-315
*Had to use wraps
PR is 405

Nolan: 315, 335, 355, 375, 375

CrossFit Mississippi
25/M/180

Dead Lift
3-3-3-3-3
100-110-120-130-140K

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD

5x3
BS 225(5)-265-275-295-315-325
Ring PU's 20-15-13-12-10-5(tempo set)
DL 225(5)-275(5)-315(5)-315(5)-365(3)-315(3)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Deadlifts:

warm ups 3sets at 120lbs ish
308lbs for 3 x 3

352lbs for 2 x 3

man i feel wrecked..lol

225
225
245
245
250

Previous 1 rep max was 240.

225
245
275
295
doneeee

205
225
235
255
255

Don't think this was make effort. Probably have another 20 to 30 lbs in me. We'll have to see next time this comes up.

225
245x2
265
245

22/M/150

I'm developing a taste for the poorly named dead lift.

185x5
205x3
225x3
235x3
245x2+1 Grip failed on the bottom of number 2.

41/f/144
155 six times.

41/f/144
Correction: 155 six rounds

CFWU x2

175
180
185
195 - had to change to an alternating grip
200
200
205

Happy to break #200

255x3 - x3
275x3 - x2

27/M/5'10"/185
CFWU x 3 Headstand pushups in place of dips
225
255
275
305
315 Broken grip

230/235/240/245/250

3 sets overhead squats 80lbs
2 sets overhead squat/militarypress combos 30lbs

M/31/195

CFWUx2 +2x3MU, 2x5ice cream makers (front lever practice)
DL triples at 365#
4x3 split jerk 135#

Age 36
BW 184

CFWU 2x15

315,315,315,275,275

Alternated with a 5x5 bench
185,195,205,185,185

25/f/5'2/128#

breakfast: run 47 minutes = 6.1 miles

cfwux2, l-sit 35secs(pr), dl warmup 135x10
WOD:
165-175-185-195-205
took a shot at 215, but it wasn't comin back up on the 2nd rep

post: muscle-up practice while buddy did her first "Nasty Girls"

Jennie 26/5'9/160#
cfwux3, warmup dls 135x3, 135x3
WOD: 175-185-195-205-215x1-215x1-215x1

m/36/180

cfwu x2 x10

185x3
205x3 x2
225x3
235x3

315x3
365x3
375x3
385x3
390x2 (No chalk and the bar at Bally's sux a$$ my grip was slipping - no knurling at all!)

My current pr is 450 so the fact that I could not hold on to the bar at 390 was very frustrating. I hate that gym! I vowed only to DL heavy at home from now on!

11/08/07
warm up - 135 x 5 , 185 x 5
Work sets 3 ea. @:
275
305
325
340
365
Light headed on #2 of 345 and 365.
Felt heavy today, mind weak!

m/29/185

185/205/225/245/255

26/m/151/5'6"

205, 225, 245, 255, 265

probably could've done more but i'm still sick! =(

#473, we must go to the same Bally's. They heve only two bars here with any chrome, much less knurling and that knurling's a joke.

cfwu+135x10DL x3, 225x5

275x3, 315x3, 365x2, ego got me today, 385 fail, 375 single, 315x4.

Decided to single strong today having blown my shot at five good triples. 375 is still 30# shy of my PR and 10# under a year ago but it felt good.

315
325
335
345
355
365

26yo male 187lbs

3x225
3x275
3x305
3x305
3x305

305 is the heaviest load I've ever lifted for the deadlift, and I knocked out three of them. After, I looked at my hands and I hand filets hanging where my calluses used to be. I have chalk on order but I'll be hurting tomorrow.
Also knocked out 100 ring pushups in about 10 minutes while working on my double unders in btw to keep the intensity up.

242, 242, 242, 252, 257

235 245 250 250 255

225
275
295
325
350

29 Year old male. 6'4, 97kg

5x3
110kg - 130kg - 150kg - 160kg(*Missed 3rd rep) - 155kg

29 yom 6'4 97kg

5x3
110kg
130kg
150kg
160kg - Missed on 3rd rep
155kg

27/m/195

255
275
305
305
305

need to buy more weight for the home gym

39/m/190

cfwu x 2

225,275,295,305(f),305

225-250-255-265-275

PR is 340...not exactly feeling it today.

39yom/195

289
309
319x1
289 x3
294 x 3
299 x 3

22/M/209/6'

Deadlift:
225x3
275x3
315x3
335x3
345x3

-First real WOD in three weeks, recovery from quad contusion is coming along. Nice to be able to do something at almost full-capacity.

M/28/195lbs

205, 225, 235, 245, 260

26/m/195

245
265
315
315
325

m/32/174lbs

Deadlift:
225
235
245
255
255
felt not too bad but like to err on safe side. NOT touch-n-go, more like three consecutive singles.

deadlift 3,3,3,3,3
85
95
95
95
95

225-245-245-245-265

20m/165#
225-245-245-245-265

CFWUx3
275,285,295,315,325
M 39/196

265lbs x 3 max

135x10,225,295,315,365 (2,1),385 (1,1,1). really tried to conc on form. 15 min ellip wu 18/18. sit ups.

36/M/165

265,285,305,325x1(failed), 325x1(failed), 305

M/37/176

CFWU x 3 (15 reps each)

DL warmup: 135/5, 175/3, 205/2, then:

225/3
235/3
245/3
255/3
265/3 (PR)

c/d: 135/10
planks and stretching

M/27/215/6'2"

335/1
335/1
335/1
335/1
335/1

27/M/205
315, 315, 335, 335, 335

Put on 405 just to try it and ended up setting a new PR. Four plates each side!

21/m/18
wu tues. WOD
As rx'd
225,245,265,275,275

followed by "cindy"

33/200/m

Missed squat the other day and had an extra deadlift yesterday so...............

Back Squat

275x3
295x3
315x3
335x3
365x2
30 Pounds and ONE extra Rep over last CrossFitTotal!!

225,245,255,265,265(fail after 2 reps)

245, 255, 265, 275, 285

23/M/197lb
315,335,355,375,315
Felt really weak. Might need to take it easy for a while.

CFWUx3
5x45, 5x135 warmup
225-275-295-295-295
8x135 warmdown

42yom / 147 made up on 11/10/2007

275/295/315/325/335

Grip started to fail on last set and had to set down quickly. Otherwise felt good and had good form.

Post - will do todays later in the day.

32/M/170
cfwu x3

185 x 5 (warmup)

205
225
245
265 (failed on third rep)
265 (failed again on third rep)
265 (failed on third rep. Dammit)

Crossfit ruined my weekend!

Did this Friday morning:

FULL CFWU (including 2 rnds of glute ham with a 9kg ball)

200 x 6

I'm fairly new to crossfit. This was an achievement (I had only ever deadlifted 135 before).

DONT EVER follow this with a 2 hr evening aikido class, burn your dinner (and thus eat almost none of it) and then go to try and get drunk and go to a nightclub!

My friday night and saturday were ruined. As I said, I'm new enough to crossfit.

Pukey the clowns father - depresso the stumbeling narcolept.

275,285,295,305,315,325,335 failed,2x315.

275
325
345
345
345

topped out at 225lbs for three. hadn't really done any in a year (bad back). felt good.

28/m/170 5'6"

warmup-135
warmup-225
7 sets @ 295

When I got to the gym, I forgot how many sets we were supposed to do, so I did 7 to be sure

Age 51/BW 250# Stayed light (still recovering from eye surgery) 5 sets of 3 @ 155#.

Male
5'10"
195lbs

CFWUx3

315; 315; 365x2 (failed on third rep); 335; 315; 315

Stretch/Knees to Elbows

Male
5'10"
195lbs

CFWUx3

315; 315; 365x2 (failed on third rep); 335; 315; 315

Stretch/Knees to Elbows

M/26/209

Still getting over injury. Lowered weight, upped reps.

225 x 5 for 6 sets

As rx'd
215-255-275-275-285-285

Holding form together on the negatives is hard at higher weights, especially with short plates. I might be nearing the limits of my current setup, but I guess the Oly bar and bumpers can wait until Spring. Grasping subzero steel is getting old fast.

m/29/194

315x3
315x3
335x3
365x3 (bad form on last rep)
355x3
335x3
335x3

Sandy:
135-185-205-225-245

Darlene:
135-155-175-185-195

(125kgx3)x5

EJJEJJJEJEJJEEEJJEJEJEEJEJJJEJEJEJEJEJJJJ
M/34/169
225,225sumo,275,315,315

Jeff-@ work
210-280-300-310-320-330
Maintained neutral spine.

BW=206
W/U = 2 x10 icecream makers, 133# DLx 8, 225# x2 x5,

295-316.5-333-343-353

3@90
3@95
3@100
3@105
2@110

225x3
275x3
295x3
305x1
295x2

DONE SUNDAY NOV 11

wod-deadlift
275# x 3 x 5

MC

275x5

m/33/210
cfwux3
135x8
185x5
wod- 225,245,265,285,295

Charity-
did this after rowing and DU WOD
(originally missed due to Pops dying)
156-176-206-206-206
wasn't really in to pushing it very hard; instead worked on a really neutral spine

30/M/200

Bike to gym (through the snow!)

CFWU x 2

Pre: 1RM squats

315,345,365,395,405

27/f/107

175x3
185x3
190x3
195x3
200x3 (PR)

225
235
245
250
260

26yom/175

365,375,395(fail), 395, 405(fail)

3xCFWU

315
325
330
335 f
315
335
340 f

36/F/135

185x3
205x3
195x3
190x3
185x3

Total: 2880

397,402,407 x 3, 412 x 2
bwt-162

31/m/190

135, 185, 185, 165, 165

315
335
345
355
365

225,245,275,295,315... taking it easy on the back

44/F/142

115
135
155
175
185

Deadlift
Warm-up
5 x 135#

Work Sets
3 x 205#
3 x 215#
3 x 215#
2 x 225#

Had this WOD out of order but finally got to it.

3 x 225
3 x 245
3 x 275
3 x 295
1 x 315 (PR for 1, failed 2 & 3)

w/u - tree/stump removal & transplant

265,275,285,295,305

39/M/102kgs

DLs
100kgs x 3
120kgs x 3
130kgs x 3
140kgs x 3
150kgs x 3

Catch up WOD after (BackSquat 1-1-1-1-1-1-1 reps)

CFWU x 3

185, 205, 225, 235, 240. Last 3 were broken and the last set was not pretty.

WU have increased.

PU - 13
Dips - 15-20

115kg
115kg
115kg
120kg
125kg

got progressivly easier somehow, probably should have warmed up a bit more

CFWUx3
275-295-315-315-315

CFWU x 2
225, 275, 295 (1), 275, 275
My DL is stalling
On base

Lana
65, 75, 85, 85, 95

185 x 3
235 x 3
285 x 3
295 x 3
305 x 3

225 From rack
275
325 From floor from here on
345 (1)
325 (2) grip slid off, felt strong otherwise
275

Shoulder press 155 (F) then 135 (2), then again followed by 2 PP

100 consecutive push-ups

as rx'd

275
315
365
375
385

23-197-6'

Meyer-295-305-315-325-335

plunkett- 145-150-155-160-165

Edler- 175-185-195-205-215-start higher next time

G- 165-175-185-195-205

M/26y/225/6'3

275
295
305
315
325

38/M/195--Syracuse NY

315/330/345/360/385 (twice, failed twice to get third rep...still PR for more than one above 365)

BW 127, done after "nasty girls"

135/145/155/165/175/185x2/165

Last time I didn't go for the 185, and finished on 155 instead. Next time I should warm up more and start the sets higher.

205*5

1025

24 of 27

*********************************** 11/16

365
385
385
385
385

225
275
295
305
310

225/2455/255/265/275(had to pause after two to readjust grip)

i think i hyperextended my back a bit.

(done 11/15/07 after 3 rest days)
10x135, 3x185/205/225/250
Low back got really tight again, so stopped early.

CFWU x 3

225
245
265
285 x 2
275
225 X 7

275
295
305
315
325

275/295/315/325/325
tabata runs after/ tm @ 7% and 9.1 mph

cfwu x 2
275,275,275,295,295

275/305/305/285/285/305/315

43/m/164

270
280
290
300
310

rest interval 90 sec of running, good.

51/M/155
Left hamstring tight, but not hurting.
135x3
155x3
175x3
185x3
205-f
195-f
195x1

225x3
275x3
295x3
305x3
315x3
Then 225x6, 225x6

cindy 18
225x10 after

Did Lynne from yesterday but messed it up. I thought it was 5 rounds max pullups/benchpress bodyweight and did it for TIME . . . BRUTAL and I threw up 4 times after.

Here was my kickass score.

Pullups 40-20-12-10-10 92
Bench 20-10-6-6-6 48
Total 140 in 9:15 min.
Booya, broke my no puke record not since my last bodybuilding show back in 2000. Feel like a CrossFit God today.

I visited CrossFit Charlotte on this date. Got to 235x3, then DL'd 50% of my 1 rep max, 125#, as many reps as I could in 90 seconds. Can't remember #.

27/m/217.5

Sub 95lb snatch grip deadlift 5 sec up 5 sec down 5x8 - back still hurting