that girl is awesome

I love the writing on her shoes. The last thing she sees before each lift.

Keysha freaking ROCKS!

xfitting for 6mos and this'll be my inaugral TOTAL, can't wait.

Hey, y'all remember my friends from BTB (controversial) halloween picture? (Funny, I met EvaT the other weekend at the Atlanta barbell cert and she said she thought it was a great picture, a compliment) if you wanna read some more fun stuff, I blog on RossTraining.com and I saw a hilarious thread if you wanna have some fun
http://www.rosstraining.com/forum/viewtopic.php?t=20413&postdays=0&postorder=asc&start=0

Hey Lipp: LuLuLemon. The best stuff ever of all time.

I just got home from the gym. Has anyone ever had a workout where NOTHING goes right?

I thought "Nancy" was 3 rounds for some reason. I stopped and took off my sweatshirt before someone yelled that it was 5 rounds. SO I bolted out the door in a sports bra and froze my butt off. It's cold in NYC... burrr

I was so frustrated that I lost my concentration and the last 2 rounds were a disaster. I shouldn't have let that happen.

19 minutes + 3 flights of stairs 5x
65#OHS
Lots of room for improvement.

Can't wait for the total. I missed the last 2 so it should be interesting.

Help please-I'm not clear on tomorrow's WOD. I unit (rep) of each, and that's it? What am I missing? Thanks.

Brendhan,
Click the link in the title of the WOD.

I've got to get to an olympic or barbell cert with Coach Burgener. The man makes form seem simple enough for my 5 year old to understand. Wish I had someone like that to watch me - the trainers at my globo gym don't even know what olympic lifting is. Too many joints and muscle groups involved, and they would be confused about which cable machine to send me to. Looking forward to the CFT. My goal is 4 digits!

Allison I've been having a few of those workouts lately. Same thing happened to me with "Nancy", I thought it was 3 rounds, wrong. And it is very cold in New York, not really feeling this weather especially. Going solo every workout doesn't make it any better. Hopefully tomorrow goes better.

Hahaha, wow good effort joe.

ken c, you got the deadlift part right!!

don't know if i can do this tomorrow. the facility i workout in on MWF has just a few weights, but we'll see. i can at least get the shoulder press.

good luck everyone!
ck

Keisha....GREAT to see a pic of you on the site...you rock girl! Miss seeing you at USD.

Coach B...your awesome! See you in Flagstaff!

Blew the hammy out again.
Time for ice, heat, repeat
wish me luck
cheers

Lmao, JTK I just read your comment. Didn't realize what you were talking about until I reread mine. That's pretty funny. I had a good effort without even realizing it. I wish I lived in the city but I'm out here in Long Island. Unfortunately the closest Crossfit gym is 30 minutes away and I'm still in High School so getting there would be a pain. But if any one lives in Lake Grove let me know maybe I don't have to go solo all the time.

Hey, Big Saarge, I'd skip the heat for a few days, wait for the inflammation to go down, then start using gentle heat. If you heat it now, during the acute phase, you'll just increase the inflammation and prolong healing. Speaking from experience, good luck.

Missed some posts here but having fun on vacation. Actually, I was supposed to be back today but the flight got canceled. Got to get in some shoveling which I love.

Friday- did the Bear complex, 5 Rounds:
55-60-65-70-75. Worked on OHS rep of 5: 75-80-85-90-95.

Sat- Rest, walk

Sun- Run about 6 mi, some off road

Monday- "Elizabeth" PR, 13:06 with 75# cleans (prior 65)

C&J rep of 3: 75-80-85-85-85

Tues- outside in the snow
As many rounds in 20 min:
run 200-250m
10 Burpees
10 push ups
10 sit ups, ab mat style
10 squats
About 7 or 8 rounds

KBS with cement block, reps: 35-35-35

Erin

Lynne Pitts-thanks. When will I learn-nothing in this is as easy as it first appears. Sigh...

Amazing coaching.

Cant wait to see my new total!

Also just wanted to let you crossfiters out there know, of a little compition that i have started in a local fittness world gym. I have recently got 2 of my gym friends turned to the crossfit side, and and 3 other of my friends think its "out there" . So we are having a 3 on 3 compition on who can change and improve there body's and performance in the next 6 months. Me and 2 "Team Spartin"of my friends will be doing crossfit and the other 3 "Team schwarzenegger" will be doing Body building. Ill keep the updates from time to time on the posts and ill also make a video of it. Wish us luck even though my team wont be needing it!!!

Yes Coach!

Joe... are you MikeG's Joe? lol

LuLuLemons are the best! I just got my first pair!

Joe Gasparre: Why don't you come into the Box on the weekend? Take the LIRR or something. It's worth the trip.

Big Saarge: Poor dear. You'll be back at it in no time. Enjoy the rest.

Keisha is great to watch. I really want to go to a Burgener cert. I've learned so much at LBH, I can't imagine how much I would learn from Mike.

Dangit! My back's a little bit tweaked, so I shouldn't do this one. Siiigh...

Keysha is incredible. I was so impressed with her on the o-lifting at lunch video. Her snatch PR at the end... that's my bodyweight! Wow!

Hello, I was wondering if anyone can provide me with a workout to help improve my run. I need to get down to about a 13:00 2 mile. I am currently running 15:00. I would like to achive the 13:00 in about 2 months. Any advice would be much appreciated.
Thank you, Jason

hey does anybody do crossfit in north jersey. Im looking for a group near morris county.

#4 - AllisonNYC_22/5'2/118

Lucky you did that tonight rather than Friday night. I was walking up to Timeouts on 77th to watch the Kansas/Mizzou game and even bundled I was cold.

#13 - Joe Gasparre

I live in Stony Brook (just south of the university) so I am only a mile or two from you. Usually work out at lunch, but if there is a decent outside workout on a weekend shoot me an email.

#25 Rob Isza is an affiliate in morris county. Look on the affiliates page and then head over and check him out. I hear he is awesome!

Kath...yes, that is my cousin. He is trying to be like me up in NY. Maybe one day he will be a real man and come down to CFATL...
You know I'm messing with you, little Joe Jo.

I'll be up there for Christmas and we'll go around visiting some Crossfits.

#20 Kath: Yeah, that's me I never got a chance to get down to ATL with everything that happened. But hopefuly I'll get there soon. I call out Mike all the time on workouts, but he still always beats me. Although one day I thought I had him by a round on one of the workouts. Once he found this out he told me he did a round extra and "miscounted". Who knows how legit that is though.

Allison: I might actually be in the city with some friends this weekend still not sure yet. If I'm any where near the Black Box I'll stop by. I always wanted to check it out. Hopefully I'll get there soon.

Haha nice. Christmas huh? Looks like I got some work to do. When you get here we are redoing that workout by the way. I'll see you then.

#24 - Jason

To get down from 15:00 to 13:00 in 2 miles you will just need to do some more running. One thing that improved my running fast after taking about 9 months off (decided to "bulk up" for about 6 months, then got ITBS when I started to run again) was to do some farklek training...ya ya, funny name but look it up, I think it can really help. I also did a lot of trail running that had a lot of altitude changes, but I would try to maintain the same pace throughout the run.

I would also read a little about running efficiently. It really really cut some time also. You will see about about keep your cadence up near 180 strides per minute and landing on your forefoot. Don't go crazy with forefoot running right off the bat, you will kill your calves at first. Those two things will help you run faster using the same amount of effort.

All that I mentioned really worked for me. I went from a 27 min 5K in August (first time I ran over 2 miles in over 9 months and it was a hard course) to a 22:31 5K in Oct. I would imagine I could probably be down to around 21:30 now.

The video for today - thanks Coach B, can't wait to get to a cert to learn these lifts with a coach's eye to fix what's broken. Been dreaming of these lifts since I was a kid - never realized how functional they were until crossfit. Paul

awesome awesome awesome picture

Today is my 1 month CF anniversary, What a nice gift- the total! I love the progress tracking we do rather than the stale bodybuilder split, week in, and week out. Why isnt everyone crossfitting? I discovered Eugene's Pullup challenge I have until August to get 30 Pull Ups. Piece of cake on this program I should go for 60;) I also am still in disbelief that I will be attending The Santa Cruz Cert in Feb. WOW! Thank You Coach for the multitude of resources and the contributors to the Journal. My total will go much better after reading the PDF from Ripptoe. Happy Totals Everybody!

is that brett favre in the background???

Now i got a few questions about this workout.

1. is it just one rep you attempt at?
2. Do we take any breaks after each rep?

AllisonNYC back off, Joe's my future husband he's HOT! HAHA Kidding, he's related to my (former) trainer MikeG which makes him "family" . But I'm not joking about the hot part, he's got the rockin cf 6-pack.
BTW Allison, you really should see what they're saying about you being righteously hot yourself, on the Ross blog lol.

Yea Joe I know what you mean, one time I almost beat Mike... but he knew I'd put up posters and a sign on the door and put it on the internet, so he pumped out the burpees. Uh I guess his having a 2:42 rx'd Fran makes him a fair superhero to try to beat LOL. We will DO IT! One day. :)

KeYsha. oops

#24 Jason--Run four to six 400m intervals to improve your 2m time. Start with a jog to warm up. Run your first interval on a track and use your stopwatch. After the interval I usually walk a 200m to get my HR back down before starting my next interval.

To get your goal 400m interval time: divide your current 2 mile time by 8 and subtract 10-15 seconds for a goal interval time. If you're running a 15 minute two mile currently, shoot for a 1 minute 42 second 400 meter interval to start. When you can keep this pace for four or five intervals, subtract another 5 seconds for your goal time.

At the end of your workout you want all four to six 400m intevals in a five to ten second window. You don't want to bonk and run 30 seconds slower on the final 400m. If this happens, you are going too fast on the first few 400m's.

Corey's fartleks also work.

This is always fun. Crossfit is helping me so much with my Brazilian Jiu Jitsu. It makes me so much more explosive and my strength and endurance is amazing. Thanks for everything.

A request for Knowledge from THE PIT:

I have been doing Crossfit for almost a year and am definitely stronger, faster and more intense. I appreciate the site and the sharing by the community – it is definitely rocks to hear and try what others are doing! However I feel I am still weak in the depth of my squat/clean/snatch and strength in the squat/deadlift. I feel I am cheating on these moves and not doing enough of them to improve the strength/flexibility threshold.

I am planning on doing the following for the month of December (or until I meet certain minimum abilities/form which I hope doesn’t take longer then 4-6 weeks) to perfect). You will note it is basically a mod of Rippetoes Starting Strength workout (I am not sure if this is OL or PL) I am hoping to up my CFT and do better at going to the hole in the WODs

Odd Weeks
Day 1-Squat/Bench/Clean // Day 2 – Squat/Press/Deadlift //Day 3-Squat/Bench/Clean

Even Weeks
Day 1 – Squat/Press/Deadlift //Day 2 - Squat/Bench/Clean // Day 3 – Squat/Press/Deadlift

All exercises done with several light warmup sets with 4-6 performance sets aiming at 5 as the target rep around 70% 1 RM (probably less for the first go-round)

I will do beaucoup pullups and sprints during this period as well. I will probably only do one WOD per week on Saturday. Once I have these movements down, I will get back in the full fledged crossfit game.

Is there any negative to doing Squat cleans or should I do Power cleans as Rip prescribes? (Too much deep knee stuff?)

This is my plan – let me know what looks good and bad about it, I am not “in love“ with my own ideas. If this doesn’t “suck enough” then lemme know if you have a crazy approach I can try

Now THERE IS A BODY! Go Keysha!

So for the 1-2-3 of the Burgener warmup you go:

Down to the top of the knees , butt back, below the transition (position 1?)

and then

come up through the transition, through the power position (position 2?)

into triple extension (position 3?)

Is this correct?

I noticed the RossTraining forum has a pretty high juvenile idiot index.

Great video. Thanks.

I don't have access to a rack, and I'm sick of subbing metcon or unrelated strength exercises when a strength day like the total, which requires one, comes up. Obviously I can do deads, and cleaning the bar for the shoulder press, while far from ideal, is certainly workable. But is there anything starting from the ground that I can sub for the back squats that won't change the nature of the workout too much? Or maybe its time I just built myself a makeshift squat rack.

35yom/6ft/174

SP 50kg
BS 110kg
DL 150kg

did barbera as a group thing last night with rings for the chin ups-I sucked, whats a good time for this girl?
thanks
m

Another great female athlete picture on CrossFit.

Maximus, I've done one full round on your 80% 3x5 protocol. I assume I should stay with that and do dl's and power cleans instead of the CFT today. Thanks in advance.

I woke up in the middle of the night last night AGAIN and it felt as though someone had tried to rip my arm off while I was sleeping and although unsuccessful, left all connectors and shoulder joint screaming for mercy. (dramatic? I know, but it f$#@in hurt!)

I know something is wrong with that shoulder. It hurts more and more as time goes on. When I layed down last night I couldn't even roll on my right side with out very very slowly making sure that shoulder was tucked unfder me tightly, and even then I could only stand it for a minute or two. It feels like my shoulder is just going to fall out of socket right now, and it doesn't hurt at the moment, it just feels....well...like it's not in that joint correctly.
I've torn my left rotator cuff, have had pec tears and had surgery, 3 back surgery, tendon to the long head of my bicept needed to be re fasten with screws, and the list goes on. So I feel like I have a pretty good idea about when something is not right with me. I guess I'll go get it checked, (and yet the other voice in my head says "Just one more WOD before we go to the doc's"!dammmit!")

Alright, bich session over.

"YA THINK WHEN THIS WHOLE THING IS OVER I CAN GET LIKE A HUG OR SOMETHING..."

~J~

~Train Hard and Push Through "IT"!~

A side thought.

I love seeing pictures and videos of these cf women tearing it up! Such a flippin turn on...on every level!

GET IT GRLS!

~J~

keysha rocks! awesome, awesome lifting.

46 YOM
5'10" 195lbs
Did sets of 3 instead of singles
SQ 405/3
Press 185/3
DL 440/3

34/M/170

BS 335
Press 155
DL 365

Total: 855

Hello again. I am from Sweden and i have just started with crossfit traning. Today you write 1 rep on each moment. How many sets should you do. do you do one rep and then change? Sorry but everybody is new sometime.

31/M/163

Warm up plus light reps of each to work into it.

BS 205-215-225 (PR)
Press 105-115-135-140 (PR)
DL 295-310-320 (PR)

#54 Helin and anyone else who has questions on what to do for the CF total.

Click on "Crossfit Total" on the main page. Then click on "read the full PDF" and Coach's descrption, the how to, the whole nine yeards is in that article.

That should help.

Keep it up Helin! Everyone starts someone where, but it is amazing how quickly you more forward to a place undescribable! GET IT!

~J~

~Train Hard and Push Through "IT"!~

Keysha,
SO inspiring. What a shape on you! The world needs more of you and your strength and beauty. Outer obvously and inner I can see it exuding. World, here I come!

25/M/185

BS 265
Press 135
DL 275

Total 675

What are those shoes....and why are they so significant

It seems like everytime I check out olympic lifting anywhere they always have those exact shoes on.

49m/5'10"/229
425 BS
175 SP (nursing a shoulder injury)
355 DL
955 total

24/M/165
B/S - 245
S/P - 145
D/L - 300
PR on the D/L, other lifts same same
WEAK! Need to bump up my intensity
johnny out.

23/f

BS 76kg
P 45kg
DL 90kg
Total = 211kg/465lb

#60:
Mike, There's only a few styles of Oly lifting shoes sold, and fewer that would work on women with narrow feet. (I have the same shoes Keysha does.) So all Oly lifters have the same 2-3 styles of shoes.

Crossfit Jalalabad (-)

Just Chris and Ed thus far today - darn meetings.

Ed: 28/m/195
Squat: 325
Press: 145
DL: 365
Total: 835 (previous CFT 705)

Chris: 30/m/205
Squat: 345
Press: 155
DL: 365
Total: 865 (first CFT)

Pretty happy with the lifts today, and we just got a new pullup/dip/ring station outside the gym - good times.

HELP

Does anybody know who the Scottish friend Coach B is referring to on the vid is?

I've been crossfitting for a year and its awesome but.. recently tweaked by back a bit (I am 37 but in good shape) doing the move that Keysha did. I know this move is a Cross Fit standard but this has to be one of the worst lifts possible for your knees and back.

Squat - 395
Press - 130
Dead - 405

29/m/165

squat= 315
press= 145
DL= 335 (first time using a straight bar, kinda different)

Total= 795

Aloha fellow fitness freaks,
Been a long while since I've posted, but fear not, I have been doing Crossfit all the while. I started to hit it really hard back in February when everybody told me I looked "chubby" and I was borderline "fat kid flagged" at 227 with 19% bf. Now I'm down to 195 and 10% bf and my srength has sky rocketed. I love this place! I can't wait to see where my total is now. last time I was just over 970, I wanna break that 1000 lbs mark!
Jason~ I am in complete agreeance with everyone else, sprints are probably what will push your times down the fastest. 400s, intervals of 30/60s 0r 60/90s (fartlekks) are what's dropped my times the most, but running all the time will help too. Also mix in shome short sprints (100s,200s)I've gone went from 16:00 to 13:30 2 miles and 28:00 5ks to 22-23:00 5ks.

Vinny: eeek.. getting hurt sucks. Are you talking about the snatch? Chances are if you're unsure of what it's called you're probably unsure of how to do it.. the right way.
It's one of those things that takes a lot of people a long time to time to learn. In steps. With light weight. And a trainer.

I'm always curious how Crossfitters learn to clean, snatch, even jerk, dl... without coaches.
I don't know where I would be without mine. I know for sure I would never have known about this stuff without Crossfit but I wouldn't have attempted it without proper instruction.

HEY Kath: I missed your comment right above mine. I'm not tryin to step on any toes.. ;) There are pleanty of Crossfit hotties to go around. What's Ross' blog?

Looks like a beast...gotta give my rotator cuff a rest, so no shoulder press for me. I'm a day or two behind on the rotation.

Last night, did the weighted pullups:

45-70-80-90-90-90-90

Pretty psyched. Felt like I could have gone up to 110 or 120 in the middle, but I was using 9/16" webbing and carabiners to hang the weights around my waist. Ouch!

my first total!

Allison check out www.rosstraining.com

Keysha - you ROCK!!! Awesome job on the videos and great pic!

#24 Jason - Not only intervals & fartleks, but you have to slow down at least one day a week on your running. Literally, slow down. If you're running a 7:30 mile normally, slow it down to a 9 minute mile and go for distance (3-6 miles). Believe it or not, in order to get faster, you have to learn how to slow down. It trains your body how to use your anaerobic and aerobic capacities better for sprint-distances. Don't run every day, either. Run roughly 3x a week - one long, slow distance; one "tempo" at the same pace and distance you're training for (ie: 15 minutes over 2 miles and don't try to push it much harder); one sprint work/fartlek day as the others have outlined above.

#8 Joe Gasperre - yes, you're just as hot as Mikey and 10 years younger. Now prove it to us and get your booty down here. I beat Mike by 18 seconds in "Michael" and he'll never live it down. Come show us what you've got.

Any Cross-Fitters from Halifax out there??

Only my third day on Crossfit. Can someone tell me if these numbers are normal for a noob or do I have more work to do than I thought. I am new to most of these exercises as I normally do bodywieght PT

205 Squat
135 Press
275 Deadlift

Thanks.

32/F/143
First CF total: 445
Squat: 165
Press: 75 (UGH!)
DL: 205 (PR)

Crossfitting has pushed me beyond what I thought was possible. I am not a Keyesha by any means, but we're working on it. Six months ago I couldn't do pull-ups, had never done a deadlift, and I would have laughed if someone suggested to do weight lifting for time instead of cardio.

But since my last recorded CF total (in Sept) I have increased my total 130lbs! As I compete against myself it is hard to see the improvement day after day. I love the check points to see the progress.

Thanks, Coach!

Squat - 135
Shoulder Press - 60
Deadlift - 130

Total - 325

F/26

Age=27
BW=190

355 Squat (Half)
405 Deads
170 Press

Total 900

bw 170

squat 255
press 125
dead 455

total = 835

heart wasn't in it

AllisonNYC -

I have learned the little that I know about the Oly lifts from the videos/demonstrations, by watching them over and over again. Looking at a few books has helped as well. However, I have not be properly coached on those lifts so I tend to scale down the weight and at times the intensity in order to focus on the form. I do not want to end up hurting my self because of what I accept as good form, but a trained coach would instantly recognize as flawed. So I await the first chance I can get to visit a cert or even an official affiliate and will continue destroying the 7 rds of 95# SDHP 10 reps/10 ring dips and anguish when Elizabeth comes around

def pullin IOU's until further notice. torn hammy, need surgery i think :S

Any recomendations on the best way to warm up for the CFT?

I wanna be, I wanna be like mike!

He breaks down the lifts better than anyone I have ever seen. I wish my college profs had his knowledge, then my degree would at least be worth the paper it is written on.

Looking forward to seeing how my first total since wrist surgery goes.

BS - 225 (PR)
Press - 135 (PR)
DL - 265 (PR)

Total 625 (up from 605)

Deadlifts are definitely my weak point.

bw 155

deads - 275
press- 115
squat - 175

Dont have bumper plates or would be able to do more on the squat....not allowed to drop iron

SQT 300
SP 150
DL 400
TOTAL 850
m/177/45yrs
Clarksville, TN

SQT 300
SP 150
DL 400
TOTAL 850
m/177/45yrs
Clarksville, TN

33M / 187# / WOD #210 / CFT 845

CFWU, then CrossFit To+al

Squat- 305pr
Press- 155
DL- 385
CFT- 845pr

46m200#

great moment in the photo--wish I could get my squat that deep!

CFT as rx'd
squat 275 (off pr by 10#)
press 165 (pr by 5#)
deadlift 310 (pr by 5#)

total: 750 (same as last time)

I did this as third day in a row wod and did Elizabeth yesterday, so I feel good about the progress here. I failed on two heavier squat attempts because I am not going low enough. More air squats for ROM for me.

i love love love the burgener videos! he came to crossfit seattle for a seminar this summer, he scared me at first with all the yelling and yay burpees! coach burgener is not only a fantastic coach (my snatch and C&J are so much better after only 1 day of his coaching) but he's a nice guy too.

sarah-joy #78

congrats! keep up the great work!

kind of excited for the CFT, not expecting any PR's but it's fun nonetheless.

oh yeah Keysha rocks!

23 y/old | 6'3" | 216 lbs

Squat 385
Press 158
Deadlift 461

Total - 1004. PR by 25 lbs!

squat 295, pr still 320lbs, jumped too fast today
Press 170, NEW PR by 5 lbs
Deadlift 400, NEW PR by 5lbs

Total 865, PR 875

I'm happy with today despite my poor squat performance

Any Mississippi crossfitters out there? I'm in Oxford (Hotty Toddy).

Thanks for the Burg videos! I'm actually in the background and loved that cert, can't wait to go back! Believe it or not, that "little" transition is so incredibly helpful, especially taking it back to my classes!
*Allison, great job finishing Nancy even though she started to get to you! Push through it next time and I know you'll kick her ass!

Great job Keysha, you were truly inspiring at Burg's and watching you lift is amazing!

Squat: 305, went for 355 but lost it behind me, not willing to rerack from the floor without help. (not even close)
Press: 170 (PR)
Deadlift: 390 (PR)
Total: 856

I have been slowly incorporating CrossFit into my Marines daily PT sessions. We picked up two people that saw what we were doing and wanted to join in. I still can't convince any one to come to my (optional) 6 am workouts, but they're coming around.

j-rock

I am no doc, but I did have shoulder surgery in '01. Sounds like you have a problem. Mine was a torn labrium (sp?) and required surgery via scope. Three small holes (3 total stiches) and 4 to 6 months of dedicated rehab. It sucked! but I have no problems now as long as I do not bench press. Be careful, you may be able to rehab it without surgery if you do not cause further injury. Take care!

CFT = SP 125# + BS 225 + DL 275 = 625
Bar hang to work grip 1:00 straight
Tab3 (3 cylces of tabata) dips = 11 total - just too exhausted and called it a day

Oh, and going to try the crossfit total for the first time ever (crossfitting since 4/'06) at crossfit marina in Huntington Beach. I don't have racks so I want to do it right! I'll be back with results after 1100.

I just went to the Ross Training site, that man can skip rope like a machine! It made me laugh out loud watching that video. I wish I could jump rope like that!

Still on IR so will miss this. Plan another 5K (ugh) later today.

Bone #82: my WU strategy has been to do CFWU to get the blood pumping. I then warmed up in reverse order of the CFT. If you read the official CFT rules (if I've read them correctly), once you start you do not do any warm-up lifts again. So I warm up, working up in weight and down in reps on DL, then Press, and do my Squat warm-up right before going into the CFT Squat. I may take 20-25 minutes to get ready to rock but each time I did a CFT I improved. Your results may vary.Hope that helped.

FWIW, kinda moot since I'm sidelined, I watched the CF Games video and realized that my squat depth was not CF quality regardless of what the local trainers were noting during my previous CFT's. It's really humbling to note how much less one can squat when one does a full squat per the Ripptoe CFT definition.

31/f/158/68"
***posting results first, will catch up with comments in a little bit***

w/u 500m row
2x10 -- GHD situps, back ext, squats, 15# DB shoulder press

CrossFit Total
Shoulder Press = 65 (failed 70#x3 -- soooo pissed); PR by 10#
Back Squat = 145; back gave out before legs, PR by 10#
Deadlift = 240; PR by 30#
CFT = 450

i heart deadlifts, they heart me. the other two frustrate me, but they are still slowly getting better. 450 lands me square in the middle of the intermediate category. hopefully, i'll break into the "advanced" next time! i need 70 more pounds between the three. i can do it!

ck

Any VP guys know a good place in Ed to get Oly gear? Need some new shoes again. Tired of driving around and popping in and outta every place only to be disappointed in what they have, compared to what they advertise. Any help is appreciated!
Thanks

Tim at FOB Warhorse (43/5'6"/185)
B/S 315
Press 155
D/L 385 (PR 405)
Bench ('cause I am vain) 315
Eva-czy jeszcze mowisz po polsku?

AllisonNYC: Thanks for the encouragement. I hate being hurt. I hate missing workouts and being able to compete. To answer your question about learning snatch, clean, etc without a coach - I don't think I'm alone when I say that I learned how to do those exercises in playing high school football/college rugby (or other sports). Granted, my form is definitely not to par and I am in desperate need of another set of eyes, but I knew how to do those kinds of lifts before starting CF. Discovering CF made me very happy because it gave mea reason get back to Oly Lifts after doing standard gymrat lifts (see bicep curls, tricep extensions)

FireSmac: Good lookin out man. Its hard for me to do as much icing as I'd like bc I am at work all day. I need this thing to get better by next week.

I blabbed alot just now. Sorry

squat:265 shoulderpress 165

deadlift:265 695

I don't want to brag, but... yes I do.
I had a great CFT this morning, finally broke 800, and I have been struggling to get my press aove 155 since my shoulder surgury last fall. WHOOO!

Squat 315
SPress 165
DL 345
Total: 825

19 / F / 142

First CrossFit total

Weights in POUNDS

Squat: 148.5
Press: 70
DL: 159.5

TOTAL: 378 lbs

Kath, I just read the whole thread over at ross training. Hehe, funny stuff. I really liked the caveman pictures.

BS - 370
SP - 140
DL - 275

All PR's for me.

John

Have not done squats or dead lifts in years. What a work out, I pushed myself a litte and feel great.

BS- 235
SP- 195
DL- 205

Personel Best

BS - 285 (PR)
Press - 150 (PR)
DL - 350 (PR)

TOTAL: 785 (PR)

BW - 175

A big shoutout of thanks to Coach Rip and Coach B. for their excellent seminars and to Coach G. for offering the seminars. The seminars have made a tremendous difference in how I am able to do the exercises and giving me the confidence to do the lifts in a globo-gym.

My first CFT, which was earlier this year, was only 575

38/M/6'0"/155
All weights in kgs because the bumper plates are in kg. I wanted bumpers for the dl so I just used them for all three.

Squat: 20x10, 40x5, 90x1
95,100,105f
Press: 20x5, 40x5, 50x2
55, 60f, 57.5 (the longest slowest press you've ever seen, but as long as there was no downward motion I wasn't giving up on it)
DL: 20x10, 50x5, 70x3, 110x2,
140, 150f, 145
Total: 100+57.5+145=302.5kg=666.9lbs (pr)

I've never done it in kgs before so I didn't know my PRs. Turns out that all three are PRs by a few pounds.

First CFT since I started CF 3 months ago.

35/188/M
WUX1
Squat: 245
DL: 275
Press: 145
Total: 665

Did this last Friday at CF Plano. First time for me.

BS: 247
SP: 71 (blew my first two attempts on way too much weight)
DL: 264

CFT: 582

This would be my second CFT, but I'm moving Sunday and I have to start packing tonight. My numbers will probably drop because from now on I'm going A2A on squats and am not going to round my back on DLs. Form first! I'll see if I can squeeze this one in sometime next week.

WU .5 walk on treadmill
WOD
BS 225
SP 155
DL 285

36/f/170
squat-165 pr by 10#
press-75 first time ever pressing
dl-175 pr by 5# total=415
And my back held up YAY!
Wish more ladies posted numbers, nice to read your comments Sarah-joy #78

sorry if this is a repost, i got caught in the spam filter. will catch up on comments later, wanted to post results, though.

31/f/158/68"

w/u 500m row
2x10 -- GHD situps, back ext, squats, 15# DB shoulder press

CrossFit Total
Shoulder Press = 65 (failed 70#x3 -- soooo pissed); PR by 10#
Back Squat = 145; back gave out before legs, PR by 10#
Deadlift = 240; PR by 30#
CFT = 450

i heart deadlifts, they heart me. the other two frustrate me, but they are still slowly getting better. 450 lands me square in the middle of the intermediate category. hopefully, i'll break into the "advanced" next time. i need 70 more pounds between the three. i can do it!

ck

total - 920
squat-345
press-150
DL-425, slippery bar at hot naples gym without chalk, stopped there, wanted 440

bwt-161
33 yom

24/m/200

Squat - 345
Press - 165
Deadlift - 420 (pr) by 15
930 total

I'm happy with the Dead's, but I have got to work on the squats and presses.

CFWU
BS-85lbs
SP-55
DL-90lbs.
Total- 230
F/30/116lbs
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

43/6'1"/185

got this one done early for a change.

BS 345 (355 may not have been deep enough.)
SP 175 (ties PR)
DL 415 (didn't try 420; knew i was DONE.)

CFT 935

happy with the total but still my metcon numbers keep dropping but my CFT stays about the same (last time 925, PB 945). goal is to get to 1000. going to the barbell cert in a couple of weeks so maybe coach rip can help me out. think i just need to squat more.

colleen

congrats on the PR deadlift! even more ipressive that it came at the end of a CFT.

23/F/115/61"

Squat - 75kg
Press - 32kg
Deadlift - 90 kg

DL and squat were both PR's, shoulder press is no fun!

BW 163 age 39
Crossfit Total
BS 250
SP 135
DL 310
Total 695

42/M/169

Sq 290 (+5)
Pr 140 (+0) PR
DL 315 (+0) PR (hanging, failed power)

Total: 745 (+5) PR

30/m/5'10"/185

BS - 305
Press - 145
DL - 365

Total - 815

Last CFT was in the mid 700's so I am seeing improvements.

J roCK - I have recently felt your pain. I injured my left shoulder over here earlier this year...couldn't lift ANYTHING over my head and the constant pain was terrible. I took about 4 months off CF, because a lot of movements hurt my shoulder, and went to strict weight-lifting. I do realize doing this doesn't negate the fact that something is wrong with my shoulder, but I'm back to about 90%. Hopefully your injury isn't too severe, but yep, gotta see a doc. I don't want to, but when I get back to the states I need to get mine checked out too...hope it's not too bad! Best wishes brother.

AllisonNYC - I've had many of those days! Sometimes its best just to take a step back, re-assess and re-address the situation.

M/20/160
Squat:225
Press:125
DL:325

Total:675

#51 J RoCk

Maybe it's tendonitis. Which the word itself has no meaning to me hehe after 3 knee surgeries. But I have a similar problem with my hip joints. I got tendonitis in my elbows from doing muscleups, but someone did some soft-tissue pressure-point work on it and it helped incredibly. So I tried it with my hip sockets and that seemed to help too. It's crazy when you know all the muscles around it are strong as hale, but at night it's a dull-burning-ache. Shiatsu or deep-tissue massage might help, but I'm looking into ART (Active Tissue Release http://www.activerelease.com/about.asp )

AllisonNYC I put the exact link above, like 2nd post.

DL SP BS total
Jim 48/M/170 300 135 275 710
Gary 50/M/205 325 165 250 740
Scot 33/M/152 275 125 185 585
Justin 33/M/225 325 155 225 705

23/M/183

This was my first CFT.

Squat 295
Press 135
DL 275 (practicing keeping my butt down)

Total = 705

Really disappointed with my numbers. Not sure why I couldn't hit my previous pr's. Maybe it's the five days I took off for Thanksgiving.

Squat: 160 (equal to pr)
Press: 70 (previous pr is 75)
DL: 180 (previous pr is 185)
Total: 410

Re: Keysha, sure she's got drive, strenth, determination, power, concentration, looks, speed athleticism, body comp, etc. But come on, what's her WTH ratio?

26/M/5'10"/170

Back Squat: 265
Overhead Press: 155
Deadlift: 315

Total: 735

Shout out to Coach B. I was thinking of the Oly Lifting seminar this morning & remembering his athletes having a "working lunch" on a Saturday. He described teaching HS weightlifting as "the best job in the world." It's a great testament to him that he takes these young kids & makes fine athletes out of them - inspiring them and us both. Thanks Mike!

30/190
1038 up from 1006

405
199
434
total=1038

40y/o M
75" 200#
Squat: 295#(PR)
OHP: 140#
DL: 325#(matched PR)
TOTAL: 760#(PR)

#4 AllisonNYC

I know exactly what you mean. I did elizabeth the other day and my form, wind, mind and everything were just none existent. Took me 22+ min....it reminded me of the bad day workout. But i did an oly workout later on in the day and got a PR in the C&J. YOu just have to bounce back and not let it get to you.

Didn't do the total b/c i maxed out on monday in oly club and get enough heavy work in there.

maxes though are..

squat:105kg
Dl: 140ks
SP: 60kg

Workout today

Row 1600m
rest 2:00
Bike 1 mile
rest 2:00
Run 1 mile

all should be all out efforts (try to get PRs)

row:5:53
bike: 2:43
run: 7:07 BLAH!!!!!!!!!!!

i really need to work on the running part...i wish it was that i just died, but that wasn't it

More than ever highlighting the weak link in the chain. First CrossFit Total

Squat: 240lbs
Sh. Press: 100lbs
Deadlift: 295lbs
Total: 635lbs

All lifts "raw" - no belt, or strapping of any kind.
Peacers
Sean

41yo/f/161#
CFT 310
Squat 205# PR!
Deadlift 225# PR!!
Press 80# not so impressive
Bench 125# PR

112# Julie~
congrats on your CFT!
Amazing photo and videos from Coach B!

BW = 170#

Squat = 240#
Overhead Press = 115#
Deadlift = 315#

Total = 670

Could have done more on the squat but I ran out of attempts. I was very happy with my DL, but I think I could have done more if I had another attempt. Learned a lot about myself for next time. The press is clearly a weak point, part of it (I think) is a lack of experience with putting heavy weight overhead.

30/m/190

BS 250
SP 185
DL 365

CFT 800 (20# less than my last CFT)

Dropped 25# off of my back squat; however, my form has improved greatly. Coach Rippetoe's videos made me realize I've been faking the funk with the squat.

Shoulder press went up 15#.

Dead lift dropped 5#.

"Obliterate what makes us weak..." -Hatebreed

BS 275
SP 145(PR)
DL 275

CF Total: 695

235, 115, 310 = 660

24/170/m

Squat: 260
Press: 145
Deadlift: 345

Lots of room to grow on the squat. Wasn't comfortable pushing the limits with iron plates on a concrete floor.

34 M 195

AS Rx'ed
Squat 345
SP 135 Way off Pr of 175.
DL 395 Out of weight

28yom/6'4"/212#

Squat: 295 (back up to my old pr. Now with decent form)
Press: 130 (10# under my pr)
Deadlift: 355 (20# under my pr)

Total:780 (20# below pr)

38/M/185

As rx'd

Squat-405
Shoulder press-215 (standing)
Deadlift-475 (missed 500?)

total 1,095

44/M/6'/185

BACK SQUAT-300 POUNDS
SHOULDER PRESS-155 POUNDS
DEAD LIFT-280 POUNDS
TOTAL: 735 POUNDS. POWER LIFTER I'M NOT!!

HAD SOMEONE WATCHING ME FOR STRICT FORM AND SAFETY.

ALSO DID BENCH PRESS MAX AT 255 POUNDS. AT LEAST I PR'D ON ALL THE ABOVE TODAY. THAT KIND OF MAKES UP FOR MY NON POWER LIFTING TALENTS .

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

BW 76 kg

5min rope skipping + CFWUx3

WOD:

SQ 125 Kg(PR by 2,5 Kg&10 kg more then last CFT)
SP 62,5 Kg(PR by 2,5 Kg&2,5 kg more then last CFT)
DL 152,5 Kg(PR by 6,5Kg& 6,5kg more then last CFT)

total 340 kg ( 19kg more then last CFT)

:D

30M / 155

CFT for 5 rep Max (it was 6am, c'mon)
S 225
OP 105 (really weak today)
DL 245
TOTAL 575 (projected 675-700 CFT)

You won't find a more lost and bewildered Newfie today, I went down on every lift. Although I went to bed early last night to rest up, I didn't sleep that well and I'm thinking my testosterone levels are low today even though they are usually higher in the morning. Just didn't 'feel strong' once I hit 275 on the squat and it didn't go much better after that. Maybe life-related stress is catching up or I'm having an off day but I seem to be hitting a peak now where PB's are fewer and farther between. What's a guy to do? I need a strength phase ASAP.

Squat-295
Press-145
Dead-365
805 total. Pfffffftttt.

Post-30,20,10 of 45lb 1-arm snatch and Knees-to-elbows=6:55. Grip is smoked and the whole thing was killing me so maybe I'm off today.

36/5'11'/180

squat:250
deadlift:295
press:125

disappointed lots of room for improvement. Started a strict Zone diet yesterday.

Brent Colson holy smokers, nice work.

Squat 270#
Deadlift 275#
Shoulder Press 140#
Total 685#

29M/180#

37 yo male 178
Baseline measure
DL 225
SP 125
SQ 225

33 male /225

11/28

total 955

Sq: 335
Press: 200
DL: 420

I felt real flat today for some reason, not a great effort.

Crossfit total 955. for today – 45 lbs less than last crossfit total I did.

I still feel good about it since I lost 30+ lbs of body fat since my last crossfit total.

Been doing crossfit+the zone for 3+ months and I have lost 30+ lbs (as of this morning).

Keysha, you are a goddess. A human version of a panther. And, you lift some ungodly piles of iron like it floats on water. All hail.

Is it true that you can run like the wind and are an Olympic contender?

Even before this photo, you were the topic of admiration at X-Fit DC last night.

Care to share how you forged your elite fitness?

40/M/169

Crossfit Total = 745

Squat - 295
Press - 135
DL - 315

M/40/182

3d CFT

BS 215 (+15)
SP 110 (+10)
DL 265 (+10)

Total 590

#143 lisaq
BAD math...
CFT 510!

45/180/M
cft 615 no change from last--so discouraged. must be not working hard enough.

Bingo, thanks. Ill give that a shot.

Squat-315
Standing Press-115
Deadlift-275

27m/5'9/210
squat=365
shoulder press=155
deadlift=405
total=925
First time

Full Backsquat 1x225
Military press 1x135
Deadlift 1x315

Long time since I did CFT

Press- 155
D/L - 315
Sqt- 290

Total- 860

Was lacking on the press and a bit on the D/L.

CFT

BS 270# +5
Press 165# +10
DL 345# +20

CFT 780 +35

WOW, I must be doing something right this past month. I was shooting for 760. 800 is an acheiveable goal for next time.

F/44/111#

250# beltless barefoot below parallel back squat
115# knees locked shoulder press
275# beltless barefoot standard stance straight bar deadlift

640 total

Strength and bodyweight still down from illness.

37m/6'1"/209
squat=230
press=125
deadlift=255
Total=610

Very humbling, but the positive note is that each of the maxes were PRs in those lifts. I guess that means I haven't been pushing myself. I could have verified this independently because I tend to cheat myself; working primarily the WODs that I know will have a huge cardio impact, and less on the WODs that stress the max loadbearing ability.

OH MY GOSH!

Kelly Oh my gosh. That's amazing. Really. wow

32 m 190

i could have done more but the benefit didn't outway the risk. I pushed it, but not pushed it-pushed it.

sp-165#
dl-365#
sq-375#

total= 905#

Disappointed, but is what it is. Going to the Doc's later this afternoon to have shoulder looked at.

~J~

~Train Hard and Push Through "IT"!~

GREAT JOB EVERYONE!! SERIOUSLY!!

M/22/6'1"/185

Definitely had a brain fart day. Sometimes I just can't seem to do anything right.

Squat 355
Shoulder Press 165
DL 415
CFT = 935

I know I can do more for the Shoulder Press, I've done more, I just couldn't move anything today. Oh well, I did this yesterday and only got up to 875. So at least there's a little progress that way.
Great job everybody. Keep it up

46 yrs old
205 lbs
445 squat
165 press
465 deadlift
worked out with big dave today so the competition is always good

27/m/195
Back Squat - 315
Shoulder Press - 155
Dead Lift - 365
Total = 835

795 total

285 squat
165 press
345 dead

10/20/07-
sq-80#
press-55#
dl-125#
cft=260

11/28/07
sq-95#
press-70#
DL-155#
cft=320
Colleen, Julie P, and other cf women-WOW
someday...someday...someday

Run 1 mile
CFWU x3 chins, pushups, dips, squats
150 sit ups

BS 275#
SP 165#
DL 225# (still needs work!)

Finished with a set of 10 reps for each exercise.

TOTAL: 665 (10/07 was 595)

m/36/155# CF ca. 11 mo. but first CFT, and even this one is "tarnished" - my gym is changing out equipment, only squat rack option is a bar on a vertical track - so I didn't have to stabilize the shoulder press or the back squat: even so, only -
sp: 120#
bs: 200# (quit there due to lack of spotter, PR by a long shot: I've been adding weight gradually over the months as I wasn't confident with my form, until reading Rippetoe's piece on dl geometry . . . need to go visit him live though)
dl: 250#

Starting to wish I had a partner-in-Crossfit-crime for spotting purposes, at least! Convenience of darting into the gym whenever I can nearly outweighs it though.

32/m/215/6'5"

Squat: 315
Press: 175
Deadlift: 385 (PR)

CFT = 875 (PR by 10)

Shooting for a 900 by end of year. I think I have a shot at it since I did Elizabeth yesterday and Nancy and the Monday WOD on Monday. No rest meant my body was not well rested. I barely missed 325 on squat and 185 on press. Tried 400 on dead and only got it a few inches of the ground...not there yet.

#170 - Ian

Hate to break it to you man but you should check your math, you are 100 off...and not in the good direction. :(

21/M/165

Squat: 265 (PR)
Shoulder Press: 135 (PR)
Deadlift: 230 (PR, barely)

Total: 630 (PR)

I have no idea how I did the shoulder press, as I was completely unable to replicate that weight on a second and third attempt.

Also, the squat weight is a little suspect, as I did it on a Smith machine. Trying a lighter load in a power cage after the whole workout resulted in a failure, but that -was- after the whole workout. Maybe this explains why my squat is staying higher than my deadlift, though.

brent colson

super strong work. nuff said.

RTC

man i'm floored that a guy at 185 can press 215 overhead. you must have shoulders like freakin bowling balls. good job guy.

It's starting to get too miserable up here for running and I don't have access to a rower so I was wondering if anyone can tell me what the equivalent number of rope jumps would be for, say, a 400m run? Thanks.

Kath,
that thread isn't coming up for some reason. What's the topic named on the thread ?

26/F/115

CrossFit Total = 390 (PB)
BS 160# (PB)
SP 75#
DL 155#

26/F/115

BS 160# (PB)
SP 75#
DL 155#

CrossFit Total = 390# (PB)

27/237/78"

Squat: 335
Press: 165
Dead: 355
Total: 855
Previous: 845
I think I could have done more on all three lifts but I am going to leave room for improvement for next time.

190/m/28

295 Squat (PR)
185 Press (PR)
365 DL (PR)

845 PR and up from 720 when I did my first Total.

total 720

squat 270
press 135
deadlift 315

M/29/190lb

"Crossfit total"

Squat: 330lb (PR by 11lb)
Press: 143lb (PR by 5lb)
Deadlift: 363lb (PR by 11lb)
total: 836 (PR by 27lb)

4th training day in a row, tomorrow rest!

- OlliS

36/f

total 620

bs-220
sp-95
dl-305

all pr's

32/M/173

SQ 345
PR 155
DL 365

Total 865

My first total. I need to work on SQ form and bar placement.

1020:
Squat: 77 (30%)
Shoulder Press: 77 (30%)
Deadlift: 101 (40%)
Total: 255

1128:
Squat: 101
Press: 99
Dead: 121
Total: 321

PR in all. Could have gone higher, but I went too slow in increasing the weight, too many reps. Hard to know when you are a beginner.

33/M/205

SQUAT - 375
PRESS - 190
DEAD - 385

ALl P.R.'s though I can't find my last post.

37/m/165

bs-165-175pr-180f
sp-105-110pr-115f
dl-245-255-265
total 550pr

sn: 105#-110pr-115f
cj: 135#-140pr

42 3/4 f/165#

Bsqt=195#
Press=110
D.L.=255
total = 560

first CFT ever! Doing crossfit since 4/'06

thanks to Steve and Denise at Crossfit Marina who let me "drop in" to do the workouts I cant do at home ( like this one)

Great coaching Denise!

26/M/5'9"/170

SQUAT - 265
PRESS - 140
DEAD - 285

TOTAL - 690

31-year old male
5'10"
175#

Press: 170#
Deadlift: 350#
Squat: 350#

I didnt have a spotter so i didnt go as hard as i could. feel like i could have pulled 360 or so, and squatted 360-370.

TOTAL -- 870#

Maximus 80% 3x5 program, 2nd week: dl's, 5x 45,45,135,185,225,275,275,275; power cleans, 5x45,45,95,115,135,135,135. dl's up from 260, power cleans up from 125. I thought I'd stay with this rather than jumping into a CFT. I'll give this plan a decent chance to produce results and do a year end CFT. AM: rowing 2000, 1000, 500 with a determined MizW who's starting to really suck down the Kool-Aid. Thanks Maximus and Coach too! BW:169, Y/A:59

After tackling "Murph" outside yesterday I'm feeling a bit tender all around, so I'm iffy about doing the CrossFit Total today. I've got about 3-4 hours to make the game-time decision. But I know that in the end there's only one answer:

GET IT DONE!

21yo M 185#
BS 250
SP 160
DL 320
Total 730
Thats 100 more then last time!

Squat: 245
Shoulder Press: 155
Deadlift: 335
Total: 735

Go heavier, early on next CFT.

25/M/215/6'4"
First CFT!!

Sqt: 305
SP: 145
DL: 345

Total: 795

32yr old male 5'10" 185lbs

BS - 335lbs
SP - 155lbs (still rehabbing shoulder, old PR was 175lbs)
DL - 395lbs

Crossfit total - 885

24/m/170

last time i did CFT, i ended with heavier numbers, but i know my form was an issue. this time around i really focused on making sure i had correct form.

bs - 245
sp - 140(pr)
dl - 245
= - 630

i have done more, and i know i can do more on the dl, but today, it just wasn't happening. squats were to the ground.

F/39/161#

(all weights in pounds)

Squat = 209 (PR by 64#)
Overhead Press = 85 (PR by 5#)
Deadlift = 242 (PR by 55#)

CFT = 536

22/M/195/5'6''

Back Squat – 295 (new PR)
Shoulder press – 145 (new PR)
Dead Lift – 345 (new PR)
Total - 785

always improving ^.^

42yom / 144

BS - 255(PR)
SP - 140(tied PR) 4 pounds from BW Press. Tried 145 but no go
DL - 365(PR) almost got 375 but grip opened before I was able to get my shoulders back.
Total - 760(PR)

This was a banner day so I decided to make up a work out I had missed that would also punish my grip that I blame for the missed DL above. I selected the 30 muscle-ups for time. I did not bring my rings so I did bar muscle ups. I did the 30 MU's in 3:28 a huge PR my sets were broken as follows:
12/6/4/2/2/2/2 - getting 12 out of the gate was key I had full extension at the top and bottom and had a really good kipping rythym going throughout. Not the same as on rings but this was still a burner.

Post - GHD Situps and stretching

34m/6'4/210

305 BS
165 SP
335 DL

805 total

#41 papi
you say,
"I feel I am still weak in the depth of my squat/clean/snatch and strength in the squat/deadlift. I feel I am cheating on these moves and not doing enough of them to improve the strength/flexibility threshold."

If that is the case the it sounds like you need to work on your form with a trainer who knows the olympic lifts. Keep studying Rippetoe's book and he did a great article on the deadlift here

http://www.crossfit.com/journal/library/51-2006_AnalysisofDeadlift.pdf

but all that knowledge will not help you improve without somebody to give you feedback and correct your form. pg

Bwt: 133

Just did squat and press today.

Squat: 309
Press: 144

34 M 186
CFT 815, only pressed 145 (shoulders kinda jacked up from OHS the other day), squat 315, DL 355.

M/50/170

BS 245
PR 125
DL 316

BS: 125
SP: 65
DL: 175
___________
365 (805lb)

Interesting to see the huge variation between different people's comparative weights for each lift. How, for example, does one guy manage to shoulder press only 10lb less than their deadlift? I want to be able to do that (or even 200lb less would be great)! Any advice on what I need to do to improve a sucky shoulder press would be appreciated ... or is it too late?

M 59yr 83kg

20m 5'7 150lb

Squat: 235
Press: 115
DL: 275 (PR) (ALMOST dropped it; subpar form but I'll take it!)
CFT= 625

The Squat and Press were disappointing. I did "Nancy" yesterday, but that's no excuse.

wow! you guys are kicking butt today! congrats on everyone's PRs! and all the CF women out there -- keep posting! all of your numbers are humbling and amazing.

i guess we've all been inspired by keysha -- unbelievable video the other day!

ck

J roCk -- i am so sorry to hear about your shoulder! good luck at the doc's and keep us posted!

171/6'0/m
squat: 305
press: 155
deadlift: 340

CFT=800

M/19/158

BS: 265
SP: 145 (PR)
DL: 315 (PR)

CFT: 725

bs-252,sp-130,dl-384 failed @404
766, 791.5 PR, dl & sp down slightly
post- 34 pull ups

23/m/260

BS 315
SP 185
DL 315

Total 815

wod number 6
32m 195 5'9"

first time I have maxed since high school. Looking forward to crushing this number on the next one.

squat 275
DL 245
Press 135
cft= 655

Rob C posted under my log in.
my results
BS-252 new pb
SP-130, failed 135
DL-384, failed 404 twice
previous pb on DL was 402.5 at OPT competition which is why the jump from 384 to 404
46 y/o male 153#

awesome job Mhlane on the total and the muscle ups

5'6" 165 lb male

Squat 335 (PR)
Deadlift 355
Shoulder Press 145 (PR)

Total 835

Someone better check my addition...I'm still pretty punchy after a long, cold night shift

26 yom 6'2" 155#

Took a week off for a little R and R
Weighted pullups last night:

60, 60, 60, 75, 85, 90, 95-fail.

kelly moore, where do you train? i want to see a pic of your amazingness.

great effort today

pre: rom stuff, stationary bike to loosen up my ankles a bit, stretching
post: cfwu 2x20

Order Press, Squat, then Dreadlift

125,145,160
275,325,375
275,325(f), but realized that I could do more 375

Total 910
squats were the first one since I watched the squat bar placement video, I could have gone another 50lbs and kept the depth at below level

Squat 195
Press 90
Deadlift 175

Total 470

22/m/71"/155

didn't feel like i am ready for a crossfit total so substituted w/ thrusters and db bench

thrusters:
cant remember the reps but 1st set @ 85 lbs
2nd and 3rd at 75 lbs

db bench:
15x40
15x45
15x50

kind of a lighter day after 2 weeks off to get back into it

29M/5'6"/162#

Second CFT (last one was in May, 1 month into Crossfit, 7 months in now & noticeable improvement)

BS: 285 (+40)
SP: 155 (+40)
DL: 355 (+60)

Total: 795

Oh by the way I am female - age 45.

CFWU

BS: 320
DL: 300
BP: 275
Total: 895

Had I done shoulder press instead of bench press I'd have scored much lower.

M/32/180

BS - 335
SP - 170
DL - 345

850 - total - PR

52/m/209
Two months of CF
BS = 135
SP = 100
DL = 245
TOTAL = 480

Where are all the old guys?

#50 John:

You can probably do the 3x5 in addition to the CFT: it is not too much stimulus.

To ensure a response from me post on http://crossfiteastbay.com

35 male 195lbs

2 mile bike wu

DL 405 pr from last time + 20
FS 375 pr from last time + 10
Press 205 no change

last CFT=955 @ 203lbs this CFT=975 @ 195lbs

PR BY 20 LBS A 1000 IS IN MY FUTURE SOON!!!!

Intent - Thanks, felt good today. Really happy about the squat numbers finally going up. Thanks for the tip awhile back to work these. I am going to continue working them since my legs are still my week point.

Mike

35 m 195lbs

Bike 2 mile WU

CFT
DL 405 new PR
BS 375 new PR
SP 205 no change

old cft 955

new CFT 985

1000 is in my future soon

Age 35
Bw 149#

Back Squat 220#
Shoulder Press 150#
Deadlift 340#

Total = 710

#41 Papi:

Here are some resources for you:

http://www.crossfiteastbay.com/2007/11/simple-5x5-routine-for-crossfi.html

http://www.crossfiteastbay.com/2007/11/there-has-been-a-fair.html

I suggest (from experience) that if you focus exclusively on strength, it will be counter-productive CrossFit-wise. Without getting too involved as to why consider this:

Strength (pure limit strength) takes longer to develop than any other physical attribute. However it is persistent and easy to get back once you have had it.

Cardio-Respiratory Fitness can be developed quickly but will go away almost instantly. This is why endurance athletes train six days a week.

Considering this, you might think, "I'll just focus on strength, and then when I am strong, I'll get my cardio back quickly".

I certainly thought this would work, but it does not seem to for most people. It takes a long time to get back to where one was with the WODs

Perhaps this is because there are elements of fitness which fall between these two in terms of persistence: power, coordination, etc. I really am not sure and would be interested in any ideas people have along these lines.

Kelly Moore - Can you teach me how to squat some day? I've got you by 50 lbs & you still dang near beat me. Squat is my weak link. Infuriating!

sq - 305
sp - 125
dl - 355

23/M/80kg

Squat: 140kg
Press: 67.5kg
Deadlift: 180kg (+10kg PR)

Total: 387.5kg (or 852.5lbs if you prefer)

Ahhh, good day.

Reading these posts got me all fired up! Now it's off to the gym.

Previous: 1200

Today: guess we'll see tonight.

200lbs man

warm-up, row 500/10 perfect push-upsx3
(trying to work on prefecting my push-ups.)
snatch practice. Some minor clean work.

Front Squat: 135x6 185x6 205x3 225x1 235x1

i am currently recovering from a bone graft and screw being put into my left wrist and need ideas for lower body and core based only workouts
any help would be great
also when i get this cast off in january i am gonna hit crossfit hard since i realise my crossfit total froma few months ago isn't high enough for m / 21 / 200lbs
it was sp 176
squat 341
dl 352
total 869

30/M/5'10"/180
First CFT

BS - 315
SP - 125
DL - 335
Total - 775

First time going heavy on squats since tweaking my knee in Sept. Incidentally, tweaked it while doing squats because, as it turns out, I've been doing only half-squats for years and never trained my knees for that kind of stress. Thank you CF for pointing out my weaknesses even if painfully. I learned a few things about "active recovery".

Hope to break 800 next time.

My partner and I have a project to do for a class in which we are both exercise science majors. I had never heard about Crossfit, until we started doing this project and he introduced it to me. We are now writing a paper about why Crossfit is beneficial. One aspect we have to put into this paper is the budget for the program. Would somebody please email me and estimate how much a full "gym" or the budget it would take us to get this started from scratch with say, 2 trainers. Thank you!

#4 I totally understand the messed up workout phenomenon. It happens with me when I try and sub or scale. I almost always screw something up and wind up doing a series of stupid exercises.

My very first CF Total. I haven't back squatted in almost 6 years. No particular reason really, I just never worked it into my routine. So I worked up carefully and used humility rather then greed as my substitute.

24yo male, 180#

Back Squat: 225# , 240#, 245#
Strict Press: 135#, 145#, 155# (PR by 5)
Deadlift: 285#, 295#, 320#
Total: 720

Rx'd
BS- 385
SP- 185
DL- 475

T: 1045

25 6'5" 245

32 yo, 228#

not a good day. couldnt do squats, too much pain in the knees, i think i will have to go to the doctor for an exam. got 175 on the press, new PR. Deadlift, warmed up, then went for 1st lift at 425 (PR is 450), felt a pain in my back, so decided to call it quits. Could be the weather, it's been very gloomy today, with a flash flood watch in effect, and rainy thru most of the morning (i'm at Camp Smith, HI). Anyway, now my back hurts when I bend over...I had trouble getting dressed to back to work. What a crappy day...

BW : 72kg

Squat : 90 kg (+5)
Press : 42.5 kg (+2.5)
Deadl :120 kg (+0)

CFT :252.5 kg (+7.5)

(Limited due to no spotters)

Squat: 275lbs
Press: 175lbs
Dead: 375lbs

Row: 4000m Time 15:10min

50/M/155

BS: 175, 225, 225
SP: 105, 125, 135F
DL: 275, 305F, 300

22/6'0/215lb stud
970 total
355 squat (elbows to knees)
430 deadlift
185 shoulder

I would like to see some these guys that squatted over 400lbs...

36/M/5'10"/230#

Did 5 rep max's as I can't drop weights at my gym and this fits in with my starting strength workouts

BS 5x275
SP 5x95
DL 5x235

As I previously posted I am newer to cross fit. I have been working out with a personal trainer for almost two years now, who was supposed to be the best of the best. My trainer has left and I am now working with a train