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 trainer loves the cross fit philosophy. Today he trained me for the first time and oh my God, what a difference. He took the time to properly show me how to do cleans, push press, etc. I am now getting to know what strength I have and hopefully up to the elite fitness potential that I know I can do.

First CFT 1 month of Crossfit
225 BS
135 SP
315 DL

Obviously the area that will need to catch up is back squat. I can see this becomeing a favorite wod

Andrea,
I know exactly how you feel. I thought I had done every impressive "benchmark" of fitness you can think of: Scout/Sniper indoctrination, Marathons, etc... and crossfit still kicked my ass. Welcome to the pain! You'll be amazed at where you're at in a month of this.

36 yo M 252 lbs
lifetime of contact sport and military injuries
love the insane "near death" cardio of this program.
Have been researching and slowly implementing philosophies into existing gym life.

Today- (Baseline)
S-405
P-185
DL-375
(965)
Looking forward to new WOD's
Jon

m/5'7"/160

Squat - 305
Shoulder Press - 135
Deadlift - 305

Total: 745

I could have gone heavier on the squat, and I need to get stronger with deadlifts.

m/56/70"/204

BS 475
SP 205
DL 425 Tweaked hamstring on last Linda, still careful with heavy pulls.

total 1105

61/m/178/6'

CFWU x 2

I am nearing the end (one more week) of a cycle of combining CF with SS (CF/SS/CF,R,SS/CF/SS,
etc.) so I will do the CFT next Thursday at the end of the cycle.

So to day I did "Jackie" first time
1000m row, 45# thruster x 50, pu x30.
13:40

I was smoked by the time I got to the pullups. PB on the 1000m row.

First timer:

BS 265
SP 155
DL 315

You people are awesome.

m/47yrs/200#

Deadlift, 1 rep
255lb. Tried to 275 but it felt like I could not support the grip. Got 2 reps
goal 260 or 265 1 rep
Back squat, 1 rep
255lb. Seemed wobbely. Got 2 reps.goal 260 or 265 1 rep
Shoulder Press, 1 rep
110 lbs 3 reps. Could make 115 to 120 1 rep

First Total. Didn't know where to start.
29M 76" 235ish
Squat 315 (iffy)
Press 145
Dead 390

Felt good.

41 185 6'

BS 380 a2a
SP 195
DL 455 PR

Total 1030

Was a good day.

500m Row
Burgener Warm-up

WOD (CFT 5-3-1-1-1)
Squat
DJ 225-275-315-365-385f
Bone 225-275-315-365-385f
Shoulder Press
D 135-155-175-195f-195f
B 135-155-175-180f-175PR
Dead Lift
D 225-275-315-365-405
B 225-275-315-365-405f

DJ- 945
Bone- 905

Good job Bone on the PR! I thought I had a PR in Shoulder Press w/195, but as Uncle Henry said, "The Iron never lies..". Should of went for 185 & then 190. Will work it that way next time.

I don't know what was funnier. Working out w/Big Meats next to us talking or the gym attendent telling us not to drop the weight when we weren't.. Next time she gets 2 Technoviking finger points. ha-ha..

Get some, Go again!

First Total Ever.

BS: 295
SP: 135
DL: 305

Total: 735

wod 6
m 32 5'9" 195lbs
275 BS
245 DL
135 Press
655 total

CFWU, with supermans substituted for back extensions.

"Crossfit total" -- 1.5 bags of pea gravel.

I did all three exercises with my faithful companion, Mr. Duffel. He has about half a bag of pea gravel in him right now, so my total for today is one-half of a bag times three.

Age: 16
BWT: 165

Squat:250
Shoulder Press: 105
Deadlift: 225

P.S. How are you supposed to find out what your max is? Just keep increasing weight until you go too high?

Thanks,
TJ

Spider Chick,

I'll try to make this as short as possible!I guess it started with my brothers.I grew up w/all boys (3) whom kicked the crap out of me everyday growing up so I learned to be tough in many areas at an early age. As I grew older, I looked up to them and always wanted to go play sports with them and their friends. Even though I was many years younger and a lot smaller, they never allowed any special rules for me. If I wanted to play with the big boys, I had to play by their rules.
I went on to play basketball, crosscountry and track in high school. Playing with the boys my whole life payed off. I developed at an early age, the belief that anything is possible and there are no limits in life. Between the 3 sports, I left HS with 10 school records.
College was a different story...everyone is good in D1 college athletics.For the first time ever, I was getting my @$$ kicked and I hate losing. To me losing means either I didn't step up to the challenge or someone's been working harder than me. A couple of months into my freshman year, we got a strength coach. He got me lifting and got me eating better. When I came back my soph year, I had dropped my BF from 22% to 12% and my performance sky rocketed..it took me to the next level (this is why I became a strength coach..I saw what it did for me). To say the least, I finished college with an awesome career and several more school records, but something was still missing something. I still didn't feel that I had reached my full potential.
I went on to grad school and continued learning about nutrition and training as well as met my husband Skipp. With his help(he is a strength coach as well and his parents are farmers so he has a very good understanding of nutrition)I learned the Olympic lifts and fined tuned my nutrition even more. My performance sky-rocketed again, by BF dropped even lower (7% , no injuries, no amenorrhea) and I was now gaining respect as one of the top runners in the US.
To futher our education, in a matter of 3 months, we were blessed to have met Coach Burgener and CF. Coach B helped us understand the lifts and how to break them down techinically so that we were more efficient(I love you Coach B!). At my first CF seminar, 3 years ago, I got my butt-kicked by Annie, Nicole and Eva. They taught me it's not what you do, but how you do it. Intensity is everything!
Today, I carry a little bit of everyone in my past with me. I have been blessed to have so many positive influences throughout my career. I am now an National level lifter as well as a 2008 Olympic hopeful in the 800m. I run, O lift and CF. I am in the best shape of my life, the most athletic I have ever been and chasing my childhood dream of being an Olympian.

21/m/188

BS 365
SP 155 (wrist injury prevented me from going any higher, previous PR was 170)
DL 385

CFT 905

shoulder problems limited me today.

so just deadlifted
225x3 315x2 405x1 425x1 445x1 465x1 445x1 425x1
405x1

32 yom bwt 245

24/m/160

Back squat- 195
Shoulder press- 105
Deadlift- 205

26/m/134

BS 245
DL 265
SP 145

CFT 655

Squat 265
Shoulder Press 125
Dead lift 300

37/M/165
I need to visit a scale I am probably more than 165 after 3 months of CF

m/33/70/201

bs-405
sp-205pr
dl-495
total-1105

BS - 495
SP - 225
DL - 405

Total - 1125

28/m

26 yom 6'2" 155#

CFWUx3
BS: 215# butt to floor (-10 from pr)
SP: 125# (new pr!)
DL: 310# (= pr)
Total: 650
500m row cool down

Hello CrossFit Nation from the Marines aboard the USS Tarawa! We have a small CrossFit gathering aboard the ship.

Squat 270
Shoulder Press 135
Deadlift 225
Added extra Bench Press: 225

30/M/190

23/m/6'2/218

Absolutely pathetic today. Couldn't get aggresive at all!!! Neags.....you're going to spank me!

395 squat (couldnt clear 405 ggrrrrrrr......)
160 press (couldnt get into it mentally)
425 deadlift (by this time I was so frustrated I couldnt focus)

Thanks Allison, I think there is a LuLuLemon in Tyson's Corner. I will have to make the drive and pick some up!

21F/5'2"

BS - 160
SP - 70 crappy, just have to work on that...
DL - 220 (PR)

6'1 210

Squat - 305
sp - 205
DL - 390
Total - 900

3rd crossfit total. Need to work on leg and lower back strength.

21/m/155
215 (new pr by default, last time was on smith machine)
125 (-10 pr)
265 (-10 pr)
The numbers show that my thoughts that I've been feeling weak the past few weeks are true. Time to figure that out.

First Crossfit total
25/m/180

DL 275
BS 245
SP 115

m/38/179/67"

WU ran 800m and stretching and squats. On my way to 1000!

AS rx'd
bs=335 PR
pp=165
dl=405
total=905 PR

071020
bs=315
pp=165 PR
dl=405 PR
total=885 PR

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

BS:315
SP:140
DL:365
Total: 820

CFT - 745
225 255 285
95 95 125
225 295 365F 345

M 34 - 5'6 155
BS - 300
SP - 135
DL - 375
Better than High School when I barely made the 700 club. I guess being short helps me on the DL, it's my favorite Olympic lift. Now I want 400..Crossfit rules..

27M
151.5 ( checked today)

BS: 245 (pr by 40lbs)
SP: 115
DL: 255 (pr by 10lbs)

total:615

blew through my previous pr for squat like it was nothing, no progress on my shoulder press though.

31/M/185

BS 225
SP 135
DL 315

m/33/172

First CFT- 675

BS 255
SP 115
DL 275

M/25/195

First CF Total...

BS-375
SP-185
DL-405
Total-965

I guess that means I set a PR!

Keysha, what can I say - simply awesome.

So many great and inspiring posts, today. These comments always give me motivation and something to shoot for.

Crossfit Total:
BS - 295
SP - 165
DL - 345
Total - 805

Disappointed a little, just not feelin' it today, but a new PR by 50 lbs, none the less.
M/190/36

First Time Total Crossfit

BS - 315
SP - 155, failed 3x @ 160
DL - 320

Keysha,
What a great story of determination! I have always dreamed of being an Olympian as well and thought I might one day do that in basketball, but those days are long gone. Instead, I'd like to live vicariously through you! For real--please keep us posted on your the pursuit of your Olympic dream.

Do you have a blog?

Good luck and many blessings!

Back Squat-340lbs
press-160lbs
Dead-455lbs
total-955

body weight-190lbs

m/35/221/6'

bs-435 rock bottom, no-no-no
sp-225 sharp press
dl-550

tot-1210

44/177

Squat: 342
Press: 171
Dead: 425

Total: 938, a PR by 1/2 pound

taking it easy on the back
sq:275
sp:185
dl:365
total:825

42yo/184#

306/316/336
184/194/204(f)
352/372/402

932# New PR by 42#!

I am friggin loving life right now!

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

Squat Warm Up: 45lbs x 10 – 95lbs x 7 – 135lbs x 5
Squat Attempts: 185lbs x 1 – 200lbs x 1 - 215lbs x 1 PR

Press Warm Up: 45lbs x 10 – 65lbs x 5 – 80lbs x 3
Press Attempts: 95lbs x 1 - 110lbs x 1 - 120lbs x Fail

Deadlift Warm Up: 115lbs x 10 – 135lbs x 7 – 185lbs x 3
Deadlift Attempts: 205lbs x 1 – 255lbs x 1 – 265lbs x 1 PR

3 minutes rest per attempt.
Crossfit Total: 590
Compared to 071020: 575lbs
Foam roll after

First CFT: 33/m/66"/180#
BS-275 (tried 315 but no dice,weight went BOOM)
SP-155
DL-315 (tried 335, I got it but it wasnt pretty so I guess I cant count it)
TOTAL: 745

I am kind of not happy & not sad. I just couldn't get fired up today. But I cant wait for the next CFT.

bs-252,sp-130,dl-384
766, down from pr 791.5
post-amrap pull ups 34
posted under intent by mistake as his name was saved in the pc & I was in a rush to leave

Did anyone switch to the opposing grip for DL? I didnt and I wonder if I should have?

as rxd

Squat 305
Press 155
deadlift 360
TOTAL 820

last time
squat warmup 305
Press warmup 145
Deadlift warmup 354

Total fit # is 804

29/M/185lb/6'0"

"CFTotal"
BS = 295, SP = 135, DL = 380
Total = 810

last CFT was 770

First time total and third CF workout ever. I'm loving it and have been looking for something new for a long time.

M/213/33yr

BS-315
SP-135
DL-405

Thanks for all the inspirational posts!

JJJJJJJJJJJJJJJJJJJJJJJJ
m/27/198
old
BS 300
SP 215
DL 255

new
BS 345
SP 225
DL 315

885

God I love this sight

M-180

BS-275
SP-165
DL-400

Total-840

First time CFT
27/M/165

Squat 185
Shoulder 95
Dead Lift 225
CFT 505

24/M/158/6'1

BS: 275 PR
SP:115
DL: 320 PR

Total: 710
First time attempting CFT

28/m/186

BS - 230 (PR)
SP - 150
DL - 325 (PR)

TOTAL - 705 (PR by 12.5 lbs.)

BS 295
SP 165
DL 365
CFT 825

25m/170/5'6"

Squat-245 could have done more, needed a spotter
SP- 135 lbs
Deadlift- 295 lbs

675

29/M/190

previous CFT 275/145/285=705

11/28/07 CFT 285/145/300=745

Deadlifts ran out of weight, still felt very strong...maybe 20 pounds more wouldn't have been a stretch today. Stopped squats early because form began to go and I do not have a spotter/can not bail out on a miss.

Modified CFT:
245lb front box squat
195lb strict press
315lb zercher deadlift (off floor)
755 total

CFT - 385

Squat 295
Press 175
Dead 365

m/29/193

BS: 345
SP: 165
DL: 405

Total: 915

21/M/165

Squat: 235
Push : 135
Dead : 300(PR)

Awesome Video!

44/76"/193

Squat: 245
S. Press: 115
Dead: 295

655 Total (first try)

New PR on CFT
BSq = 235# (failed 245)
OHP = 135# (equaled prior)
Dead = 305# (new CFT PR, and hit the 2x BW benchmark again for the first time since 2005, I think)

For a total of 675#. BW= 152.5# (I checked).

Also, I took part in a competition in my gym - C2 rower, 1 minute sprint, max distance - I got 326m.

Tariq

21/m/6'1"/160lbs

Squat: 155
Press: 100 New pr by 15lbs
Deadlift: 245 New pr by 20 lbs

Total: 500

Think I could have done 165 on the squat, but I was lacking bumper plates and/or a spotter. Couldn't do any heavy squats in the gym on the ship ride back form Iraq, so they're weak as of right now.

36M/5'10"/170#

As Rx: 765 (Intermediate).

BS: 275. SP: 145. DL: 345.

60 more points than last time.

33 yo 165 lbs 6'1"

BS = 230 # (pr)
OHP = 135 # (pr)
DL = 315 # (pr)

Total = 680 # (pr by 50 lbs)
Today was a good day!!!!!!

28/f/108

BS: 155 (-10 from PR)
SP: 90 (ties PR)
DL: 240 (+5 PR)

Total: 485 (PR)

my legs and shoulders were so sore from doing Nancy yesterday. It definitely affected my squats, i struggled with 135 which i can normally do 5x5 no problem. kinda bummed but the DL PR made up for it.

Keysha-

THANK YOU for sharing your story. Best of luck with everything (not that you need it!) you are an inspiration!

Kelly Moore- holy sh$t. we all know you are a bad ass but seriously today you went above and beyond! great work!

Freddy C- congrats on the PR!

Squat 160# (PR) I had more in me but this was the 3rd attempt.

Press: 90#, failed 95# twice. Missing my wooden shoes today.

DL: 177# (bar plus 60kg). Really missing my wooden shoes at this point.

CFT = 427 (PR)

perfectly wrote by gaucoin...

bwt 160
BS- 275 (tweaked back)
press- 155
deadlift- 295 (stopped there due to tweaked back)

overall a shit day, for some reason my CFT has not gone up in months but yet i feel stronger in other workouts and my hopper times are getting better....max lifts are my biggest weakness, i psych myself out on big lifts for some reason...

CrossFit Total up 40lbs.

CrossFit Total up 40lbs.

perfectly wrote by gaucoin..

BS 275 (tweaked back, no idea how)
press 155
deadlift 295 (took it easy due to back)

Max lifts are not getting better...strength phase please...

squat: 285 (not pumped, stopped for form)
shoulder press: 125 (not pumped, didnt know what I was doing
dead lift: 345 booyah mother ****er
755

285
125
345

755

m/31/200

SQ: 365
SP: 185
DL: 315

Total: 865

Bench at the end: 275

SQ: 275 (+20)
SP: 150 (+5)
DL: 330 (+30)

755 (+55)

sq: 195
sp: 165
dl: 290
total: 650

37/M/220lb.

First CFT-705
BS-225
Press-145
DL-335

Then Nancy-5 rounds 26:22
Sick the last few days so I'm doubling to catch up. Struggling with the OHS a little. First time. Started with 55 lb, then went to 35 due to bad form causing shoulder pain. I think I've got it now, but those are definitely a weakness and I'm going to have to work on it.

Squat 177 (full; A to A)
Press 100

155lb 23y/o male

Squat- 245
Press- 120
Deadlift- 295

31m/160/5-10
bs-165 minor inner l-leg strain
sh- 105, couldn't push through 115.
dl- 315(pr)felt good and only off doubling my bw by 5lbs.
total= 585.

37/m/170

Squat: 325
Press: 165 (PR)
DL: 355

Total: 845 (PR)

Nice work Keysha! We will all be watching and wishing you all the best. Great to get to know you a little bit.

41yom/272lbs/6'3"
Squat 385
Press 185
Dead 405

m 34 148

CFT 765

squat 265, down 10 lbs
press 165, down 10 lbs
deadlift 335, up 20 lbs.

Sigh...5K...27:02 PR on TM...BFHFD...SIGH....

m/37/185

Squat: 275
Press: 135
Dead Lift: 315

42yom 186lbs

Hooked up with Anthony Bainbridge and Jodi Darbeau @ CrossFit Fredericton and did CFT with them. I am glad I did because I thought I was pretty good with all my lifts. Turned out I am borderline parallel on my squat. I will be working on it so that I get a wider stance and get lower. Practiced kipping PU over there too; took advantage of the pull up bar they have there.

CFT: SQ: 215lbs SP: 115lbs DL: 285lbs
Total: 615

That's lower than my last CFT (670), but I was probably cheating a bit using less than perfect form.

sqat 240 missed at 260
press 155 missed at 165
deadlift 285 stopped at 295 as back rolled.

Disappointed with strength levels

As Rx
33/5'8"/150

S-225
P-115
DL-300

Total - 640

I've had the honor to watch Keysha run at the UW Madison. I remember watching her run at the Shell's indoor track; you couldn't help but watch. I had no idea who she was, but I stopped my workout along with nearly everyone else. Keysha runs like a cheetah .... effortless, beautiful and blazing fast. Absolutely amazing.

I also had the opportunity to attend an O-lift class that Skip was conducting. I watched her PR a C&J with a weight I dream about.

She is a great athlete and a genuinely nice person. I feel privileged to have met her.

BS 310
SP 145
DL 335
CFT 790

Way less than my PR of 845, but I am happy it is going back up after last time (which was so bad I didn't even bother to write it down).

bs 305 pr
sp 135... less than last time
dl 365

CFT 805

felt like crap, due to upcoming test stress interfering with sleep.

#348 - bingo

Hang in there!

M/25/5'8"/160

Did Linda yesterday
as rxed 32 minutes.

I'm way too sore to do the total today. Might make up nancy late.

I was looking at everyones crossfit totals and everyones numbers are different. Some people can squat more and some can deadlift more. Is there a normal strength ratio that a balanced athlete should have on these lifts?

23/m/187

Squat 285 (failure on 295)
Press 135
DL 305 (275 with good form)

Increased 20 on BS, 25 on SP, 20 on DL

Total = 725

m/40/174

BS: 250 - pr (barely)
SP: 115 - tie pr (still needs improvement)
DL: 300- pr

total: 665

Anthony (M/29/173 … yikes, need to get back up to 180!)

CrossFit Total
Squat 350 (horrible)
Press 205 (blah)
Deadlift 525 (wtf)

Total = 1080

Not impressed!

La'Keysha

so glad that your awesomeness has made it into all of our lives. best of luck and super skill in all your olympic endeavors. damn the 800 is brutal. not short, not long, just an ass whipping top to bottom. reminds me of Helen.

sailor and freddy

what the hell man? great job today. buncha old men slugging it out. too funny. we gotta get together for a drink sometime. :)

i've been working on my underwater breath holding. got in 2:42 and a 2:31 in the hot tub the other day. so there!

F/44/123/5'2"

My first!
TOTAL: 460
Squat: 165
Press: 95
DL: 200

(Kelly holygheeze, my new shero)

Keysha's legit. She needs to come back to UCI though, it just isn't the same without her and Skip

31/M/169
"CrossFit Total"
Back Squat- 355lbs
Shoulder Press- 170
Deadlift- 415

Total= 940

Any Crossfitters in the Baltimore, MD area?

First time with a Crossfit Total. Made it very clear where I need to work on strenght-wise. Weighed in at 184# today.

Squat 195#
Shoulder Press 115#
Dead Lift 375# (PR)
Total 685.

Really not that impressed with my shoulder press, as I am sure I could do more, but just didn't have it today. Squat wasn't great either, but I think that is a confidence issue. The deadlift was more than double bodyweight and a personal best by about 30#, so that made up for it.

29/m/222

sq 315
sp 165
dl 405

CFT 885

All prs. I have been doing the wod's for about two months, and this is my first crossfit total. I am amazed how effective crossfit is every time I wrap my hands around a bar or lace up my running shoes.

25/f/5'2/129

breakfast: run 47 minutes = 6.12 miles

cfwu x 2

WOD:
back squat: 225 (pr)
shoulder press: 100
deadlift: 245 (pr)
total = 570

dang. almost had 105 on the press, but i think my shoulders are tired from doing Grace yesterday.

F 124 26yrs

SQ 185
SP 55
DL 185

CFT 425

First Crossfit Total!

My first attempt at a CFT.

D/L - 375 (new pr!)
Squat - 275
press - 175

CFT of 825! Whoo!

26/m/165#

790 (35# PR)

300 (15# PR) - 165 - 325 (20# PR)

SQ SP DL
Nolan:265(PR) 145(PR) 405 CFT 815(PR)
Chris:185(PR) 95(PR) 265(PR) 545(PR)

My DL just wasn't happening today but I'll take the pr's in sq and sp.

I usually don't post scores, but I was happy with this one :D

155#/6'/m/20

Squat - 230
Shoulder Press - 105
Dead Lift - 265

All PRs! Never did SP before, so that's a given, but most I'd squatted before (ever) was 225.. two-ish weeks ago I was at 185. My spotter said I was probably good for 240-245 :D Same with deadlifts, a couple weeks ago, I was at 205.

Squat +55
SP +?
DL +60

Very excited. Crossfit rocks!

Our local PT guru had a tough workout this morning, and after doing Jackie last night, CFT was out of the question.

4 Mile Run @ 7:00-7:30 mile pace including hill run/buddy carries/sprints. Dissatisfied with my buddy carry speed, but solid running otherwise.
2 5 minute Rounds of Log PT (shoulder presses, bench presses). No problems.
Max set of pullups- 18

In the afternoon, I helped a few friends with a basic, light PT workout.
1 Mile run
2 minutes max pushups (85)
50 V-ups
50 Rockers
2 minutes max pushups (73)
100 crunches
25 "Cherrypickers"
30 Leg Levers
2 minutes max pushups (lost track)

bs - 275#
press - 155#
dl - 300#

total = 630

2000m row (1:53.9/500m)

40 M 190#

CFWU 3X

First time at the CF total

Back Squat 385
Press 185
Dead lift 425

Total 995

Didn't realize I was only 5# off 1000! Oh well, next time! Not bad for only my 5th week of CF.

Squat: 315 (incomplete rep)
Shoulder Press: 135
Deadlift: 335
Total: 785

15/M/211

Squat-325
Press-170
Deadlift-405

Total-900

Back squat, 1 rep 245#
Shoulder Press, 1 rep 135#
Deadlift, 1 rep 315#

total 695#

46 198

390shaky stopped,170 tied pr , 440 tied Pr

CFT 1000

#376

And that was my first total too!

M/34/165

B/S: 370 (PR)
S/P: 165 (PR)
D/L: 350 (PR)

today was a good day

Lakeysha

I just read your story. Great job, very inspirational keep up the great work.

Good luck and hope to see you in the olympics in 2008.

Squat - 295 (no spotters so I was cautious)
Shoulder press - 175
Deadlift - 315

Total = 785 #

23/M/211
6'2"

39/m/204#/73

BS: 225#
SP: 105#
DL: 235#

CFT: 565#

27/72"/175 lbs

Keysha- awesome video, indeed! I don't know the other folks on that video but it was great to see other people succeeding and struggling with what I consider a difficult lift.

Not doing the CF total, today. Not there yet. But I'm doing the WOD from our local CF gym, CrossFitHEL. Will post results soon!

bingo -- hang in there! congrats on your PR! you'll be back in the fold soon enough, keep your head up!

BCoPDJason -- there are a few of us Baltimoreans here! if you head over to the message boards and click on "in search of crossfitters" there are posts about who is out there and where we are currently working out. CF North Annapolis (by Arundel Mills/BWI area) is going to open soon and i believe someone said that there is going to be one in Rockville soon, also. check out the affiliate link for Crossfit Annapolis for more details on their opening. good luck and WELCOME!

ck

M/34/188
BS 265 (PR)
SP 120 (PR)
DL 315 (PR)

Total 700

I feel pretty good about this, being very new to crossfit. This is the first time I have done the TOTAL and the first time I have done these at 1RM.

It seems my DL is much better than my other lifts. RJCIV did 315 for DL but much more for SP and BS. I really need to work the shoulders, this has been great for spotting my weak points.

44 yom and 287.5

Xfit Ttl

BS=431, SP=235, DL=471, Ttl=1137

10/20/2007 Ttl=1105

PR=1170

M/36/170

Squat 237
SP 143
DL 334*
Total 715

The form on that deadlift was HORRIBLE. I'm almost ashamed to count it, but I didn't hurt myself so I guess I'll count it this time.

Keysha wow! truly inspirational. When I met you this summer at CFSD I was in awe of your poise, grace and beauty. Now I can add some many more ways I consider you a hero!
best of luck with all your dreams and aspirations!

First CF total...CF'ing solo for about 2 months...love it...first post.

Did "Elizabeth last night with triple dips (no rings)...Nancy the night before as Rx'd. As a former competetive (lifetime drug-free) powerlifter, certainly not rested for max lifts, but I tried to anyway...probably a bad idea.

Squats: Stopped @ 455# when I felt a short "run" of pops along my right inner quad; ironically, the weight felt quite comfortable...very little pain on quad (thankfully).

Shoulder press: Never have done these before (many push-presses, though). Shoulders and tri's are way too fried to be any good. 185# (failed @ 205).

DL: Stopped @ 455#...felt quad again @ 495#...once again, I felt I could have broken 500#.

Total: 1095#. Not all that great, but I'm optimistic about my next shot at it.

More than a little bummed about this...having had a > 1700# 3-lift total when I competed, heavy lifting is my "comfort zone," even though I haven't lifted that heavy in more than 10 years.

I'm confident that my next total will blow this one out of the water...thanks for letting me vent.

squat 195, press 85, deadlift 285 = 565.

Squat 275
Shoulder Press 150
Deadlift 335

Total: 760

LaKeysha~
From just your post and Coach B video, WOW...you are an amazing athlete, humble human. Get some at '08 Olympics!

m/28/195

Shoulder press - 160
Deadlift - 405
Squat - 355

Total - 920

m/51/175

10 min ellip wu 18/18
bs=135x10,205,225,245,270(not a2a)
op=95x5,115,135,145f,145
dl=135x5,185,205,225,315,405,440pr
cft=855 on 11/28/07

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

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

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

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

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

Comment #272 - Posted by: kevin o at October 20, 2007 08:21 PM

175 squat
115 overhead press
205 dead lift

495 total

Livestrong!

bwt:153

DL: 330
SP: 130
BS: 230
total: 690

back squats are so weak...

345 squat, 135 press, 425 dead. 905 total PR!

F/46/115

205/100/225=530

Horrible, horrible, performance. Yet another in a long list of retrograde performances. Lots of reasons/excuses, but real reason is lack of strength training. Time to change!

24M/6'6"/245lbs

Xfit total:
SQ: 505 New PR
DL: 515 New PR
SP: 195 tied PR

Total: 1215

Previous (10/20/07): 1200

32/F/5'6"/126

Ladies,

Awesome numbers today. You are all such an inspiration. It's great to see more and more women posting!

I've been a total slacker -- went out of town and the working out was really hit or miss. I was able to finally visit a Xfit affiliate, which was awesome! Thanks to the gang at Crossfit Portland for being so welcoming!

BS: 115
SP: 67.5 (PR)
DL: 145 (PR)
TOTAL: 327.5

I'm just glad I went up a bit after all the feasting I've been doing! Bad carbs are the devil.

Allison -- I agree it would be great to learn the lifts from a coach. I tried to find one here in Niceville, FL when I started. It's proven to be quite difficult. For right now, I'm on my own. Thank goodness my copy of Starting Strength has finally arrived! I'll be looking to attend a cert in the future.

m/41/160#

Weighted Pull-Ups
55, 60, 65, 70, 75, 80, 85 kipped this to complete

22/166

[No squat rack available]
Shoulder Press 125 pounds
Deadlift 285 pounds.

SP 225
SQ 385
DL 405

28M/6'3"/176lbs.

1st Crossfit Total. 1st week of program.

Press 105
Squat 190
Deadlift 275

Total 570

m/27/190

bs:385
sp:185
dl:385
total:955

Back Squat = 270lb.
Shoulder Press = 158lb.
Deadelift = 330lb.
CFT = 758

6'5" 215#

785# TOTAL
280# Squat
160# Press
345# DeadLift

Ive totally broken down and rebuilt my squats and DL's, so I am considering this my first true CrossFit TOTAL. I've got a long way to go, but at least now I feel like I can go into the lifts with a clear mind and not worry about form.

Im seeing a lot of good loads!! GET SOME

120/f/38
bs 185
press 85
dl 245 pr
=515

CFWU
BS 135/3; 185/3; 205/2; 225/1; 235/1; 245/0
SP 95/1; 105/1; 115/1; 125/1; 135/1; 145/0/1
DL 225/1; 275/1; 300/1; 325/1; 335/0/1; 340/0
BS 235 PR
SP 145
DL 335
TOTAL 715 PR
Right shoulder hurt didn't push SPs.
46/M/195/6'

Anthony Bainbridge-great deadlift-3 times your body weight!!

35/M/180
CFWU
BS 315
SP 135
DL 365

TOTAL 815
4.5 X BW

First post. First CF-Total.
50/m/215
BS - 275
Press - 135
DL - 275

Probably could've done more, but first crack at it. Love this site.

M/35/69/170
Tot 705 (BS 275, SP 135, DL 295) post bench 235

#363 BCoPDJason

Like colleen said (#385), check out that section of the CF Member Forum. She got me in touch with the CF Annapolis folks who are moving to Hanover, opening 8 Dec I believe. The Rockville box did open, check out their link.

I'm a total CF newbie, just doing occasional BrandX-scaled WOD's until I get up to speed and can fix my sched to prioritize the WOD's. Feel free to email me. Where in Balt are you? I'm near Catonsville.

29yo/M/6'4"/198#
Don't laugh, I'm not sure if I'm ever gonna heal. :-(
BS - 132 (last time, N/A)
SP - 154 (match last CFT)
DL - 352 (-88lbs)
Total: 638

32yo/F/5'10"/155#
I have learned my lesson. I must be careful about my extracurricular exercise. Monday, I added heavy front squats to the WOD. Tuesday, instead of resting, I did "Gates of Fire" - 50 GHD situps, 50 push-ups, 100 thrusters@65# (scaled to 45#), 50 push-ups, and ending with another 50 GHD situps (23:17). So today, I found that I was absolutely terrible at my CFT; my quads, abs, shoulders and triceps were fried. I wanted to perform well despite my soreness, wanting to prove my GPP could help me through it anyway. I was wrong :(
BS - 213.4 (+4.4)
SP - 88 (-16.5!)
DL - 242 (-11)
So annoying; I couldn't get my 253 DL from the last CFT. I then walked up to 253 later and did it cold. Grrr.
Total: 543.4 (down 23.1 pounds from last time)

Played basketball instead of this for 1.5 hours. Pulled something in upper left leg.

Plan on doing tomorrow's 5k if leg feeling better.

First CrossFit Total

BS - 145
SP - 85
DL - 165
Total - 395

Have a long way to go, apparently.

BS - 305 lbs (pr)
SP - 165 lbs (pr)
DL - 395 lbs
Total - 865 lbs (pr)

My back is kinda tweaked, so I did the following:

4 rounds:
10 dips (first 3 each round were real, rest assisted)
10 pullups (first 1 each round was real, rest jumping)
25 walking lunges
13:24

My nutrition today was horrible and it really showed. Now that I eat well, it's incredible how bad I feel when I don't!

BS 275 (ties PR)
SP 155
DL 405 (PR by 30)

Total: 835

Read Starting Strength within the last 2 weeks. I am way weaker than I thought. Did beginner program for squat and press today and will do DL and BP after the next rest day and keep with CF the other days.

Squat work sets at 185.
Press work sets at 95.

At least I have better form now and have instructed my partner on how to keep after me.

m/6-2/180

squat 225
shoulder press 135
deadlift 195
CFT 555

Back Squat 315
Standing Press 135
Deadlift 315 (PR)

Total: 775
First time!

Wasn't ready for a total. Couldn't do CrossFitHEL's WOD due to availability of equipment at Globogym, so I subbed this:

4 rounds for time:
20 back exts
10 GHD sit ups
20 med ball slams (12 lbs)
5 jump pull ups.
20:00. Not as hard core as the Rx'd WODs, but decent.

23/M/160

Whoa all day long i was excited about this CFT, i was too new to crossfit when the 2 others showed up in the previous month.

Dynamic stretching + handwalking + MCFWU x 2

BS | 225 | 250 (f) | 245(PR)
SP | 135 (f) | 125 | 130(PR)
DL | 245 | 255 (PR) | 255
TOTAL | 630

My previous PR with the DL was 135# just so we know....

What can I say? THANKS A TON CROSSFIT AND MR.RIPPETOE

ah'ouh

m 35 bw 159

So not in the mood to do this tonight. Bad mood and rough day at work. 3...2...1... GO

Press
150 x 1
160 x fail(push press)
155 x 1 (same)

Squat
215 x 1 (-10 lbs)
225 x fail (badly)
no 3rd set

Deadlift
275 x 1
295 x fail
285 x 1 (-20 lbs)

Very disappointed. 655 down from 685.

32/male/167

BS; 290
SP; 160
DL; 345

CFT; 795

I wanted 800 badly, but apparently not badly enough

Does anyone know if there is a link or video that shows how to safely execute a bail or dump during these exercises?

My CFT:

235# BS
130# SP
265# DL

Total 630

Age 29
BW 165#

As RXd:

250# Back Squat
150# Shoulder Press
330# Deadlift

730 Total

"CF Total" (first ever for both)

CF warmup X2 x 5r ea.

Christopher: m/13yo/110/64"

Back Squat 110pr
Overhead Press 70pr
Deadlift 140pr
Total, 320#

Todd m/38yo/172/70"

SQ 320
OHP 160pr
DL 360 (= to pr)
Total, 840

First post here. Saw "crossfit total" and thought I might as well start recording my progress. Been following these workouts for about a month, starting with the buttercup level workouts, and now I try to do the standard amount of reps with less load or subs if necessary. My previous workout was a lot of running, in fact I went through the whole marathon routine and decided it's not something I would get addicted to. Not much strength work to speak of, basically ever, besides a little in high school when I filled in a spot on the track team, and also part of gym class. Plus, I sit a desk all day, being an engineer. So, about 10 years since I've really used those muscles.

I switched because I wasn't seeing great results, I wanted to get in better shape for skiing, and all that running was getting boring anyway. Thing is I like the races, not the training, so I don't want to necessarily cut out running completely.

So, here it is:

29,M,5'10",190#
BS: 200
SP: 75 (should have tried 80, failed twice at 85)
DL: 245 (probably could have done 250 or 255)
Total: 520

Pretty shameful for my size, though maybe not surprising for the average engineer. Guess I need to keep at it. Would be nice to double that number and run a decent 10K (low 40s) :-)

First posting, first Crossfit total! (I've been slowly incorporating Crossfit more and more into my workout the last couple of months, along with my powerlifting and kettlebells).

37/m/217/6'4"
BS: 355 (raw PR)
SP: 155 (no injury or anything - I just have a pathetic press :D )
DL: 450 (raw PR)
960 total

Did these completely raw: no belt, straps, wraps, suit, etc. I've gotten slightly higher BS and DL in PL meets with a belt (I hate all the PLing equipment, so a belt is the only thing I ever use, if that).

SP is my weakest lift (long arms = bad leverage). Not complaining - long arms help my deadlift. But I know my presses will never be particularly impressive from a competitive standpoint, so I just keep working on my PRs. And I LOVE pulling!

23yo/f/5'5/143

First official Total. Tied all previous PR's. I'm convinced it's mental... hopefully not any early plateau.

Squat: 195 (ties PR)
Press: 85 (also ties PR)
Deadlift: 225lbs. (again, tied PR)

Total: 505

as RX'd

205 lbs - back squat
111 lbs - shoulder press
265 lbs - dead lift
586 lbs - total

M 36/6'3"/224
BS-315
press-145
deadlift- no go after pain in squat

Been doing this for a month, first total. Good time to set up a baseline. Love it, beats running an hour and a half a day ;-)

M/29/5'10"/190

BS 200
SP 75
DL 245

yep, pretty shameful. It should get better...

29/m/160
Squat: 335
Shoulder Press: 145
Deadlift: 425
Total:905

Anthony
BS 235 (PR by 30)
SP 115
DL 295 (PR by 20)
Total:645

Nick
BS 185
SP 95
DL 185

As prescribed, first CFT, doing CFx1 mo after a month of the beginner routine posted by coach.

M/205/6 ft

BS 205
SP 110
DL 315
total: 630

Long way to go but it's a start. BS needs some more form work as my glutes are coming out of the hole much sooner than the shoulders.

11/29

M/51/170

Warmed up with 5 min. on eliptical + 3 rd. mod. CFWU (added ring pushups X 15, wallball shots X 10 and ring dips X 15)

WOD - CFT
Back squat - 215
Shoulder press - 115
Deadlift - 255
Total - 585

My CFT sucks, I know. I have no decent Smith rack to catch myself on if I fail, so I have to take it easy.

That's my excuse, anyway.

BS 295
DL 295
SP 165
Total 755
Bad Patella Tendonosis really affected squats and DL

23/m/145#/5'9"

My squat has always been my weakness. It's sad to see everyone else hitting 200+ and I'm stuck in the hundreds. But progress is progress.

Previous CFT was 565 (185/125/255)

CFWU x 3 - finally worked ring dips back into the mix now that my Elites have arrived! They're amazing

BS: 155 - 180 - 190 (PR)
SP: 100 - 120 - 125 (Very slow; no gain - frownie face)
DL: 215 - 250 - 275 (PR)

CFT: 590

I can't push myself too much on the back squats since I don't have the best workout environment to completely miss with heavy weight. I stalled a bit on 190 but made it up. 5 pounds in just over a month is good enough for me.

Shoulder press skyrocketed between my first and second CFT, but has stalled for this one. Would like to hit 145 (BW) one of these days, but for now tying will have to do.

Deadlifts!! 20 pound gain on my deadlift. I'd been stuck at 255 FOREVER. The form wasn't very pretty on the 275, but I got it down.

Can't wait to hit the 600 club next time.

36m/6'/205

rushed

squat 295
press 145
deadlift 395
total: 835

One month of CF, and my first CFT

39 yom 195

3 rounds of CFWU

BS 235 (PR BY 20)
SP 125 (had no PR, so beat my goal by 10)
DL 305 (had no PR, so beat goal by 55)

Couldn't believe the feeling when I pulled up that dead. I was so happy. I love CF

no squat rack. rather than use the smith for squats I just did exercises which start with a bar on the floor.

shoulder press-135lb (tried for 145, no go today)
deadlift- 325 (new pr!)
clean and jerk- 195lb (another new pr!)

i was happy.

31yo/185#/5'10"

355sq (pr)
175sp (pr)
405dl

S = 935 (pr)

oh, I did a half g.i. jane after. i was pressed for time but wanted to sweat more. 4:54.

m35/180#/6'0"

Total=580#

135sp
200bs
245dl

I'm a bit disappointed

bs - 295
sp - 155
dl - 325
TOTAL - 775

33/m/160

I'm embarrassed to post my total. This is the first time I tried for one. About what I expected.

squat:180
press:95 (yuck!)
deadlift:225

Total:500 even

f/125

"CrossFit Total": 410

Back squat, 170
Shoulder Press, 70
Deadlift, 170

BW 127, CFWUx1, bear w/ bar

Squat 185 (-5)
Press 85 (-5)
Deadlift 205 PR (+10)

CFT 475 (ties PR)

M45/250#

Squat: 385 (pr)
Press: 195 (pr)
Deadlift: 455

Total: 1035 (pr)

DJ how sweet was that technoviking in the gym today? Good job on the DL. Sorry big meats distracted your focus on the one. Thanks for the confidence that I could get 405 DL close but no cigar. We need to video more often.

Busy day today, so I worked out at home.

20, 18, 16, 14, 12, 10 Reps for time
16" Box Jumps
Ball Push Ups
Prone Jack Knifes

16:54

Another tragic total for me
SQ- 365
SP- 165
DL- 335
total- 865
I have lost a lot of strength since April. Shoulder press remains the same, but the squat has dropped 55#, and lost 110# in the dead lift. I'm not doing anything differently. Guess I have to add some extra strength work in. This is frustrating.

bs 135
sp 80
dl 150

w/o at home ran out of weight
1st w/o after 2 cylce rest

20/m/175#

My third month with xfit and second Crossfit Total. It went really well compared to last time. I'm excited to already see such improvement.

Squat: 195 (same as last time)
Press: 125 (30# pr)
Deadlift: 225 (10# pr)

Total: 545 (pr)

M 36 5'10" 157#

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

SU (2 min) : 55 (goal: 51)
PU (2 min) : 46 (goal: 46)
Run (2 mi) : 15:57 (goal: 16:36) (personal best)
[Score: 75 + 70 + 75 = 220 (73.33%)] (goal: 210)

(last time: 52, 35, 16:57 - 197)

My new CF WOD weight scale is now 73% (compared to 65% from last month).

M/39/6'2"/205

BS: 300
SP: 145
DL: 400

Total: 845

24/f/5'6"/149

BS: 155, 170, 175 PR
SP: 55, 62, 65 PR
DL: 185, 205 PR, 215 (f)

Total: 445

25/m/140

BS: 185
SP: 115
DL: 225

Total: 525

Up from 465 last time!

There was some guy at the gym there trying to give me advice on squatting and saying that I was going down too low, and that you shouldn't go past a 90 degree bend in the knees. Good to know I'm getting a good depth.

39/M/178

CFWUx3(no subs)
BS=145
SP=95(PR by 10#)
DL=235(PR by 15#, 1 month after recovering from a sciatic nerve injury!)
Total=475

Big day for me yesterday... now i have a starting point....

BS- 295, 315, 325, 335 (f), 330 PR
DL- 315, 325, 330, 335, 340 (grip failure)
SP- 135, 155, 165 - kept hitting the rack,its not set up too well
Total - 825

Get some, go again...

NEED HELP -

Full backsquat - 455lbs and could probably of went higher today.

Deadlift - 385lbs (weak, but complete) / 405lbs (failed)

Given all I've read, these numbers should be reversed (higher numbers on deadlift than on squats). What is a likely cause for lack of strength in the deadlift (form flaw/ weak muscle group / both / other)?

Frustrated, but NEVER QUIT!

-WEB (Afghanistan)

41/M/200

BS: 300
SP: 185
DL: 320

Total: 805

25/m/81

bs: 180k proper 210 2/3 sq
dl: 190
sp: seated:100 failed on 110

did 50 dips after +20 L pullups

Total: 950

Squat: 350
Shoulder Press: 175
Deadlift: 425

LaKeysha-
Sign me up as a member of your fan club. Great life story. Thank you. It motivated me to go to a Coach B lifting seminar. I've never seen anyone get under the bar as fast as you do, and can only imagine how fast you can run.
Good Luck & God Bless!
-Spider Chick

26/6'6"/202 lb

Squat: 138 kg
Press: 68 kg
Deadlift: 165 kg (PR!)

Total: 371 kg (PR)

Jodi (F/29/107)

CrossFit Total

Squat - 155 (Came up fast but tweaked my hip)
Shoulder Press - 80 (might be a PR??)
Deadlift - 225 (back flattened out but came up fast)

Total: 460 (55 pound PR)

Going to post for all three of us.

Brad Fab Dennis (M/28/5'9"/255)
BS 315Lb 365Lb 315Lb
PU 135Lb 175Lb 175Lb
DL 315Lb 365Lb 315Lb
Total 765Lb 905Lb 805Lb

This is the most weight I have donr on any of these, i thought I was going max at 135 on the PU. Also i think I could have done more on the BS. I guess there will be next time.

Squat: 270
Sh. Press: 150 (this was after I failed at 160)
DL: 280

Total = 700

165/28/m/5.9

M 38 6'3 225
bs-335
sp-155 down from 185 last time
dl-315
805 total- up from 790 w/ decreased sp & increased bs & dl

38/m/194

BS - 245(PR)
SP - 155
DL - 375(PR)

Total = 775

28/m/163
Trying to figure out my one rep max for each (tough to do without a spot, will need to sack up and grab a trainer at my gym next time). Could have done more, but first try at CFT, room for improvement.

BS - 225
SP - 115
DL - 225

Total = 565

squat-375
press-175
deadL-415

total-965

36/m/165/

BS-225
SP-145 (after failing at 155)
DL-245

Total= 615

First time doing CFT, and first time with 1 rep max. Crossfitting at Gold's Gym Rosslyn, Va.

WU: 500m row, CFWU

WOD: 955 (sq 365, shpr 205, dl 385)

compared to last time 940

M34/87kg

BS: 105kg
SP: 55kg
DL: 145kg pr (140kg)

305kg * 2,2 = 671

185#/M/35

squat-285 up 30#
press-150 up 10#
dead-345 up 30#

good form today in all areas

squat - 325 (CF PR)

sp - 140 (tie PR)

deadlift - 357 (PR)

total - 822 (PR)

Squat - 320 (pr, +15)
press - 185 (pr, +10)
Dead - 390 (pr, +25)

Total = 895

I really wanted to break 900 but couldn't get there. I may have been able to go higher on the deads but I ran out of weight!

27M/5'9"/190lbs

Xfit total:
SQ: 335
DL: 405 PR
SP: 155

Total: 895

M/39/185

The best thing about the CrossFit Total is the way it reveals your weaknesses. In my case, it was my body.

SQ: 225
SP: 145
DL: 310

Total: 680

More better faster

Wasn't quite ready to attempt my first CFT last night so did:
3 rounds
100 Double Unders
50 Sit Ups
50 Back ext on ball
26 min
1 mile run for cool down
Got 17 DU's in a row - a new PR - Can't wait to get my Buddy Lee rope for a little Christmas gift to self
Will try to hit up the CFT this weekend - looking forward to see where I'm at

La'Keysha keep up the great work. You are truely an inspiration to us all! I'm going to the Olympic Lifting Cert in Feb and can't wait!

CFWUx1 + elbows and toes + shoulder dislocates + jumping jacks

M/36/6'/175

Squat: 230 (could have gone higher, but ran out of weights - had to hang two KB's on the bar ends to get there)
SP: 140
DL: 215 (ran out of weight plates - can't hang KB's during a deadlift)

Gotta get stronger...and a full set of bumper plates!

36/195
Colorado Springs

Went elk hunting a few weeks ago and walked the mountains for 5 days. Took off the one week during thanksgiving and started back at it this last weeks cycle. I didn't beat my last PR but because of a bad decision on the squat weight on the last set, I could have hit my last PR of 908lbs. Here are the results...

Static Press: 80kg (176lbs)
Back Squat: 145kg (319lbs)
Deadlift: 187kg (402lbs)
Crossfit Total: 897lbs

My individual PRs not tied in with Crossfit Total attempts are: If I could have hit them all, my crossfit total would have been better.

SP: 80kg
BS: 150kg
Deadlift: 191kg
Crossfit Total: 908lbs

Squat 275, went to 285 but wimp out on depth no spotter
Press 165, 180, 190
DL 335, 355, 365

total 830
BW 220

5min rope skipping + CFWUx2

WOD:

SQ 120Kg (PR by 2,5 Kg) Missed 125Kg =(
SP 52,5Kg missed 55Kg twice =(
DL 150 Kg (PR by 9Kg) Missed 155Kg =(

M/173/5'6"/29YO

First CFT attempt.
Squat 335
Press 170
Deadlift 365
Total 870

37m/185
BS: 385 (could have maybe done more on this)
P: 145 (sad)
DL: 335 (got kind of mixed up. this might have been 345--can't remember)
total:865
after max rep pullups: 35 new pr!
Almost made up for disappointing CFT

m/42/5'9"/185

bs 315
sp 135
dl 365

total 815

no change from my last
time for me to do my first cert...

m/36/185

I did this in the wrong order;

Deadlift: 265
Shoulder press: 95
Back squat: 205

Crossfit total: 565

Ran out of time, need to work more here.

BS- 335
SP- 170
DL- 405

910 pieces?... pounds baby, pounds

first cft:
3x cfwu

bs 285
sp 115
dl 325
total: 725

concentrated on form, and only 3 attempts each.

2007: 325
Squat = 115, SP = 65, DL = 145 (PR)

July 2007: 310
SQ = 105 (dropped wt to improve form), SP = 65, DL = 140 (PR)

April 2007: 315
Squat = 115, SP = 65, DL = 135

Feb 2007 = 335
Squat = 135, SP = 65, DL = 135

January 2007 = 315
Squat = 125, SP = 60, DL = 130

Dec 2006 = 285
Squat: 125, Shoulder Press: 55, Deadlift: 105

1st Crossfit Total
been doing crossfit for about week and half
did other trainings before all this. i love crossfit its addicting.

Back Squat 405
Shoulder Press 135
Deadlift 405

Total 945
19/M/200

40/M/170

BS: 320 (Weak...didn't warm up enough)
SP: 170 (PR by 5# since shoulder injury)
DL: 370 (PR by 5#)

Total: 860

44/M/71 kg
3xCFWU and some tries to find a realistic weight for the BS. Then my first CFT:
BS 80 kg
SP 37,5 kg
DL 100 kg
CFT=217,5 kg (479 lbs)

First crossfit total, so I had to make my first post!

bs: 135
sp:65
dl:165

I'm psyched, I don't think with the intensity I've seen in this place I would EVER push myself this hard. I've made as much progress in a month of crossfitting as two years weight lifting!

F/150/5'2"/20 (trust me, the weight is coming down!)

CFT 685

Squat 225 (down 20 from my PR)
Press 125
Dead 335 (tied with last week's new PR)

Up 10 from last time, at 675, so I'm happy. Can't expect to break all records every time, can you? Can't do the run today, so I'll pick something from WODs past.

I've come out of my week of low white blood cell counts and am gathering strength for next week's chemo. Side effects from this first round have been minimal (a little nausea, a little tiredness, but nothing major). I attribute that to good health, good diet, good fitness. Keep it up, CFers! You may need CF someday in an unexpected way!

Bob
neverfeltbetter.blogspot.com

BS 110kg
SP 60kg
DL 140kg
CFT=310kg

Age 51/BW 250#, still recovering from eye surgery, so no CrossFit Total. Subbed 20 rep sets of Squats @ 150#/SA shoulder press @ 55# "big bar" 20 per side/Deadlift @150#. Squats and Deadlifts done with trap bar.

32/M/275

SQ 500
SP 255
DL 600

CFT 1355

No spotter, so couldn't go for max on SQ, but still happy with numbers.

First CFT, so can't wait to see what I can do next time.

Cheers,
Darren

25/M/73Kg

Squat: 122.5 (felt I could have gone higher, it's been a while since 1RM BS)
Press: 65 (failed on a 70Kg lift, could get 67.5 if fresh)
Deadlift: 140 (wahoo!)

327.5Kg/722lbs

m/26/74kg

press: 55kg
deadlift: 120kg
didnt squat as lower back wasnt feeling it.

squat: 255 (PR)
press: 120 (pr)
DL: 245
total: 620
bw: 140lbs

m/24/163#
CFT 535

M/33/5'10"/200lbs

BS - 340
SP - 190
DL - 400
TOTAL - 930

PR by 25lbs. Was very happy with performance. This was the first time I taped my WOD. Not too happy with some of my DL form once I viewed the tape. Not too bad though.

BS - 295 (+10)
SP - 130 (-5) - don't really know what the deal with my shoulders is
DL - 315

Total - 740

26 yo male 187lbs

BS - 300lbs
DL - 335lbs
SP - 135lbs

CFT- 770 (PR)

I think I could've gone heavier on the DL for sure. I'll use a spotter on the next CFT to make sure my BS is down to parallel (I pretty sure I was parallel today, but just want to make sure). SP was almost to failure, I'm going to work on the shoulder press over the next month.

245, 145,300=690

M/31/194
traveling, at hotel gym
did 060502 WOD
20 pound Medicine ball cleans, 20 reps (subbed 20# dbs)
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps

Rested and did 3 rounds of 060505
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
40#, 45, 50

50 was the biggest they had.

#505 - Awesome reference. "Pounds baby, POUNDS!"

Charity-
fighting a head cold, just didn't feel very strong or motivated
BS-199, 219(f), 209 (-9)
SP-90, 100, 102, 105(really slow going up!) (+1)
DL-244, 254, 254 (-14)
Total=568

Jeff-@ home
BS-325
SP-155
DL-414
Total-894

Recovery from Hamstring Injury
Shoulder Press 52.5kg

19yom/160

BS - 230
SP - 115
DL - 351

total=696

m/29/214

Squat - 275 - 295 - 305
Press - 95 - 155 (f) - 145
DL - 365 (f) - 365 (f) - 365

Total: 815

Notes: For some really weird reason, this is the exact same number I had back on 3/20/2007. So kind of disappointed with that. The two things I can think of for reasons that I haven't improved are 1) Elizabeth two days ago smoked my posterior chain, 2) my form might not have been as good on 3/20/2007.

This is actually 10 lbs lighter on the DL than on 6/05/2007. So we'll just see what happens next time this workout comes along and hope I can do better. My METCON/Girl workouts have improved greatly in that time, so we'll just have to wait and see.

first total = 585

BS 235
SP 105
DL 245

26y/M/6'1"/155#

f/5'10"/168/44

BS 125 (PR)
SP 80 (PR)
DL 135 (PR)

Squat-245
Backpress-130
Deadlift-315

YAY, improvements all around:

30/F/5'4"/130

Squat: 130
Press: 65
Deadlift: 140
Total: 335

Always skip these for some reason, but not this time. Previous PR 750. At Xtreme.

Squat 315
DL 315
Press 135
CFT 765

34m/170

bw-200

wu
situps, squats, presses, pullups, deadlifts, goodmornings

wod-Crossfit Total-755 pr
Squat-275 old pr
1x250
1x265
1x280-barely parrallel-new pr

Press-135 old pr
1x115
1x135
Fail-140

Deadlift-355 old pr
1x305
1x325
1x325

Crossfit Total - 740

Horrible schedule....missing tons of wod. Goal is to make every WOD for the rest of the year.

MC

Done 071129 after 5k run

Back Squat = 200#
Push Press = 95#
Deadlift = 155#

BS-300
SP-155
DL-345

27.f.141

BS: 130
SP: 70
DL: 175

Total: 375

CFT
SQ 275, 280 Failed but close
Press 135, barely made it
DL 345, Failed 365, but close
Total

m 37/166

CF Warm-up 3x10

Squat: 210
Bench: 175
Deadlift: 305
Total: 690

125# higher than last time I did this back in July.

Well my CFT was worse than last time I did it.

BS: 175
SP: 90
DL: 205

I haven't done dead lifts regularly in a while and I need to remedy that.

Last time I did a CFT was 20070217 and I totaled 515. Only 45lbs less this time, and 40 of that was from the DL.

179/m/27

BS-245
SP-135
DL-315

Late night before, pissed off!

"CrossFit Total"

BW 178

Back squat, 1 rep (Subbed 3 reps at 165#; this is supposed to convert to 186# 1 rep max)
Shoulder Press, 1 rep 120# (disapponited in this; 130 previous max--ring dips day before yesterday?)
Deadlift, 1 rep (subbed 3 reps at 245; this is supposed to convert to 277# 1 rep max)

Resulting total: 588#

Subbed 3 reps for safety

Really enjoyed squats; nice and deep.

195/6'0/30/M
1st CF Total

BS- 265
SP- 155
DL- 315

Total: 735
beat younger brother SRA by 40lbs, old man strength I guess and apparently old man gut as he has me by 16 pounds in weight, do I hear a bet coming on?

But Jeff an impressive CF'er who turned us on to CF destroyed us both by 160 lbs always someone to inspire us! keep it up Jeff and Charity!

Also did BP for first time since college 235 ouch

26yom/175

Squat: 315
Press: 165
DL: 405

Just started Crossfit consistently on monday

25m 180

BS=225
SP=95 2nd degree AC separation in my right shoulder
DL=275

595

My whole body is sore and burning from these work outs, CrossFit is pretty tough by yourself

24/M/190

squat 475(new PR by 20#)
shoulder pres 155(PR)
dead lift 365(new PR by 10#)

CFT 995

getting close to those four digits

M/28/205/6'2"

SQ-305
SP-150
DL-355

Total-810

all pr's

squat:195 (+5)
press:100
dead:235
total:530

keysha, u are a true inspiration.

27/M/205
Squat: 325 (PR)
Press: 165 (PR)
Dead: 415 (PR)
Total: 905 (PR)

All together, a great lifting day. Set 4 new PR's.
Legs will be sore tomorrow though!

39/m/176cm/70kg

Shoulder press: 57.5kg
Deadlift: 120kg
Back squat: 95kg

Total: 272,5kg (605 lbs)

My first cftotal ever. pr :)

M/24/152

Shoulder Press: 115
Back Squat: 255
Deadlift: 295
Total: 665

M/35/185

Shoulder Press: 135
Back Squat: 295
Deadlift: 295
Total: 725

070901

BS - 340
SP - 145
DL - 415

Total - 900 (PR!)

071128

BS - 355 (Smith machine - power rack not available)
SP - 145
DL - 405

Total - 905 (PR!)

M/29/157

BS - 275 (much better depth than in the past)
SP - 135
DL - 285 (tried 300 and actually broke it a few inches off the floor...something I've never done before)

Total - 695

I have got to get my numbers up!

F/25/5'2"/139

BS-140
SP-65
DL-210
CFT-415

crossfit-richmond.com

Haven't been able to lift much lately due to a move and reduced space and equipment. This was my first CFT in months and I thought that breaking 700 would be a good goal.

My last CFT 820 at 200lbs.
My best CFT 825 at 195lbs.
Last night 830 PR at 195lbs.

Wow. This stuff works. My back squat has gone up twenty pounds! I know that I can get another 5 on the press and 10 more on the dead soon with a little practice.

M/24/180#/6'5
DL: 400
SP: 125
BS: 275
CFT: 800

M/37/6'/180#

BS - 235, 255F, 245F (arrgh! previous PR was 245)
SP - 135
DL - 295
TOTAL - 665

At Xtreme with Garth.

Squat 95
DL 85
Press 55
CFT 235

Completed the CFT on 11/29/07
M/37/6'4"/240
BS - 450
SP - 200
DL - 445
Total - 1095
Just read that I am not yet at the "advanced" level and I have to be over 1400 lbs to be considered elite - arrrgh!

845

m/37/6'4"/225
CFWUx2

BS - 285 (PR by 10)
SP - 155 (down from PR but better form)
DL - 365 (PR by 40)
CFT - 805 (PR by 10)

Down 15 from last time-

BS- 275
SP- 115
DL- 345

Total-
735

Squat:
5 x 60kg
3 x 80kg
2 x 90kg
1 x 100kg
1 x 110kg
1 x 115kg

Shoulder Press:
5 x 20kg
3 x 30kg
2 x 40kg
1 x 50kg
1 x 55kg
1 x 60kg (PR!)

Deadlift:
5 x 50kg
3 x 80kg
2 x 100kg
1 x 115kg
1 x 120kg
1 x 122.5kg

CROSSFIT TOTAL = 297.5kg (PR)/654lbs

After reading Mark Rippetoe's article and realizing I didn't have a damn good idea about my abilities on these lifts, I decided I didn't need to be doing Cross Fit total right now. So I experimented a little with the squat and upright shoulder press with the following results (after doing the 5-K run):
-15 reps of shoulder press at 45#, good form.
-15 squats on one of the silly rack/track machines, at 50# plus whatever the bar itself weighs, which I think is 0.
-10 reps of shoulder press at 65#, still good form.
-10 squats at 135# plus the bar, good form, although a little awkward because of the narrow range of motion the track offers.

BS - 200
SP - 85
DL - 316
Total - 601

685

First Crossfit Total. Did my first Crossfit workout in mid-October.

26/m/204

BS - 355
SP - 150
DL - 355

Total: 860

I could handle more weight on both the squat and the deadlift, but I need to work on my form first.

Will come back to this after my back is healed. Rather unfortunate since I was creeping towards 1000# before I wrenched my spine doing Linda.

46/m/180
CFT-11/30/07

Back Squat
270 PR!
Shoulder Press
130 PR!
Dead Lift
315 PR!
Total
715 PR by 35 lbs

Havne't done the CFT since last December...been on and off Crossfit since then while we were in season. Back into it full time now.

CFT:
Squat: 275 (down 20# from PR)
Press: 135 (same as PR)
Deadlift: 295 (down 20# from PR)

Can't wait to improve on it...and see how it feels tomorrow!

Finally starting up again.

BS: 225 A2A, could've gone higher but felt a twinge in hamstring (hurts today), likely my first time ever going so low in squats (and on a max- stupid, I know)

DL: 325, down 10 lbs but haven't lifted in a while

SP: 125, 135 on the 4th attempt

Squat-220
Press-130
Dead-315
total-665

500m row CFWUx2
SP- 185
SQ- 415
DL- 425

Total- 1025

First time on this wod

115kg Squat almost to parallel on smith again as still no squat racks and no one to help with oly bar

65kg shoulder press, lifting bar from bench press rack. 67.5kg max last time - tired after doing the 7x 1 rep max @ 40kg pull ups. 65kg was not a problem but the extra 2.5kg felt impossible tonight!

Dead Lift (PR) 157.5kg (although form bit compromised), 155kg form felt good.

Total 744

Squat-235, Press-115, Deadlift-285

34/M/206#

CFWU x2

SQ:315(!)
DL:355(!)
SP:165

Total:835(!)

290
140
345
TOT 775
LAST TIME 750

M/22/150 cfwux2

Back Squat: 285 PR
Press: 125 (-5)
Deadlift: 375 PR

Total: 785 PR

43/m/164

DL 360
SQ 340
PR 165

Total 865

PR! finally, stalking the 900 mark

20yom, 193lb

my first cft

BS = 335
SP = 125
DL = 397
total = 857

m/34/165

sq=275 (pr)
sp=155
dl=315 (pr)

total = 745

m/30/174

Back squat, 1 rep - 290 (PR)
Shoulder Press, 1 rep - 165 (PR)
Deadlift, 1 rep - 345 (PR)

11/30/07 - 800 lbs
10/20/07 - 735 lbs

F/38/160/5'10"

BS=180 (same as last time)
SP=85 (PR by 5#)
DL=215 (PR by 5#)

Total=480

squat: 275 (PR)
press: 150 (PR)
dead: 275 (PR)

Made this one up on Saturday, by myslef, so motivation was a little off.

Squat 305 miss
S Press 155 miss
DL 435 miss
Shooting for total of 895

Was trying for increase from last time
Squat 295
SP 150
DL 435
Total 880

M/45/145

Done AM 071129
CFWU
BS 195
SP 125
DL 245

CFT 565
Slowly coming back up after a back tweak in Sept

34yom/168#

WU: (CFWU-dips)x3 interspersed w/ lots of stretching and rope skips

WOD: CFT
BS: 275 (PR)
SP: 115
DL: 355

Total: 745

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/230
wod as rx'd
squat: 475 new pr
shoulder press: 205 same
dead lift: 405 same

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

49m/5'7"/170

Total 745
Squat 285, DL 315, OHP 145

Everything is pulled from the floor.

Front Squat: 146 lb
Deads: 256 lb
Clean & Jerk: 136

Total: 538 lb

Mike:
BS: 285 (.75 ROM a little short of 90)but I'll count it
S.P.: 155 with a little bounce (135 knees completely locked)
D.L: 385
Total: 825 (or 805 strict, still PR by 5 lbs)

BS: 245
SP: 135
DL: 355

735

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd

BS 375(pr by 10#)
SP 140(pr)
DL 385(pr by 5#)

total 900 = 6.08 x bw

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Great video! I feel so sad that I can't afford to join one of Mike Burgener's seminars. Who is the man with the white beard in this video???

m:BS145,SP105,DL190=440
k:BS180,SP75,DL205=460

Sandy: dl 255, bs 275, sp 115 = 645
Darlene: dl 205, bs 205, sp 75 = 485

BW: 140lbs

Back Squat: 235lbs (-15)
Press: 125lbs (+10)
Deadlift: 300lbs (+0)
Total: 660

M/29/190
Crossfit Total: 750
Squat: 265
Press: 160
Deadlift: 325

CFT: 605
squat: 225
press: 125
deadlift: 255

squat 140kg(pr) previous 125kg
press 60kg (pr) previous 55kg
deadlift 150kg previous 150kg

total 350kg/770lb

previous 726lb
very happy

295/145/365 - At yates

Sore hamstrings and shoulders made for subpar performance. Total - 805

(done 11/30/07)
BS: 275,295,315(f)
SP: 135,145,155,165(f)
DL: 275,295,305
Total: 755 (not close to PR of 805 but not pushing it on this one)

28/m/170 5'6"

last time:
BS: 275 missed 295
SP: 155
DL: 315 missed 355

This time:
squats- 305 (PR)
press- 155 missed 165
deadlift- 335 (PR)

total: 790

squat- 355
shoulder press- 150
DL- 345

total- 850

M/55/185

Squat 185
Press 80
Dead lift 220
Total 485

1st CFT

Crossfit total:

Squat: 250 No spotter or bumper plates, no excuse, I don't why I can't do more. I need coaching.

Press: 145 not bad should be higher, Im close though.

Deadlift: 425 PR! did 415 on second rep which was a pr and it went easier than I expected, so I went for 425. I was pumped.

Total: 820

m/30/180/5.5
fs - 245pr
press - 115, had to clean the bar as the rack was in use probably had another 10 or so in me
dead - 295, used the fattest bar in my life. started to slip and I know what happens when I try to catch it
Total - 655, next time will be 700

225 BS
125 SP
245 DL

595 Crossfit Total

90KG SQUAT
50KG PRESS
110KG DEAD LIFT

23/M/198lb
Squat-325
DL-455
SP-didnt SP, current injury (PR is 175)

squat 245
press 130
DL 300

total 675

i am happy with my first crossfit total

M/31/196
Made this up 3 days later:
Did 20 snatches to 135#
10 clean and jerks to 185#

3x5 front squats (185, 205, 225, 225x1)
right calf tightened up

5x5 RDLs at 185#

CFWUx3
Back squat = 270 (don't move weight up unless perfect form; 255 previous)
Shoulder press = 150 (failed @ 155 - only have one good push on this - do 1 warm-up rep at 115 and then go for a PR; 145 previous)
Deadlift = 365 (340 previous)
Total = 785

WOD071128: CFT 1RM BS, SP, DL;
BS (151kg, 156kg F, 153.5kg PR),
SP (70kg, 72.5kg F, 70kg PR),
DL (176kg F, 176kg F, 171kg F)
so CFT is undermined due to no weight for the DL...but a 0.5kg PR on BS, and 1kg PR on SP.
Last CFT=872.5# was on 070828. Need to get back to hittin' the WOD hard!

Bodyweight 170
Squat 320
SP 155 (should do more, but shoulders are hurting pretty bad for some reason)
DL 385

Total: 860

29.m.150lb.72in
###ks###
071204

Crossfit CFT

Sqt 185 195f 185
Press 95 105 115
dl 205 215 225
Total: 525 [barely novice

bench: 135x3, 145x3, 155x3, 185xalmost
return to BJJ tomorrow!!

M 48 70" 178

Back squat, 1 rep - 255 (+10)
Shoulder Press, 1 rep - 135
Deadlift, 1 rep - 360

Total - 750
------------------------------------------------
Compare to 071020

Back squat, 1 rep 245
Shoulder Press, 1 rep - 135
Deadlift, 1 rep - 360

Total - 740

back squat = 500
OH press = 185
DL = 615

Total = 1300

M39/162

BS 250
SP 140
DL 305
Total - 695

40# dumbbells is the heaviest weight I own

BS 2-40#
SP 2-40#
DL 2-40#

80#*3 = 240 CFT

405 SQ
195 SP
405 DL

1005 Total

Age 36
BW 185

CFWU 2x15

315 squat
160 shoulder press (PR)
375 deadlift
---
850(PR) vs 825 last time

cfwu x2

235 bk sq
125 press pr
325 dl
-----
685
did on 12-03-07

M/43/73/207

Squat 315
DL 225
Press 135

squat 165
press 135
deadl 275

total 575

wowwwwwwww

38/M/195--Syracuse NY

As Rx'd:
SQ: 275x3 315x3 335x2 355x1 365x1 375x1 =375
SP: 115x4 135x3 145x2 150x1 155x1 160-F =155
DL: 315x3 345x3 385x2 395x1 405x1 DNF =405
CF Total= 935 (matches PR)

press 55kg
squat 85kg
dead 120kg
Total 260kg or 573lbs

M/38/178

BS 265
SP 165
DL 289
Total 719

31/m/190

DL: 275
SP: 135
BS: 295

T : 705

27/m/225

BS - 295
SP - 165
DL - 355

Total - 815

meyer- 305 squat; 175 press; 365 dead=845 total
edler 235 95 275=605
godfrey 185 85 225 =495

Jennie: 26 F 160# 5'9"
crossfit total:
squat=205
Push press=95
deadlift=235
TOTAL: 535

Shelly: 30 F 130# 5'4"
squat=145
push press=85
deadlift=185
TOTAL: 415

M/26/135

All PR's!

Squat: 240 (PR by 10, and squat depth was good... previous PR was not)

Press: 115 (PR by 10)

Deadlift: 272 (2x BW and PR by 12! Don't know my true max because I ran out of weights before I ran out of strength. form was good)

CFT: 627... working on goal of 675 b/c it's 5x BW.

755#
squats - 135 x 5, 205 x 3, 255 x 2, 270 x 1, 285 x 1, 300 x 1
press - 65 x 5, 95 x 3, 115 x 2, 135 x 1, 155 x 1, 175 x 1 (f)
deadlift - 135 x 5, 205 x 3, 255 x 2, 270 x 1, 285 x 1, 300 x 1
ran out of weights on deadlift and squats need more plates; bw (211#)

back squat 260#
press 140#
deadlift 315#

cft 715# pr

back squat: 275
press: 155
dead lift: 325

total: 755

m/38/195

29/m/268

BS 135x5, 185x3, 275x1, 325x1, 365x1, 385-f = 365
SP 45x10, 65x5, 85x3, 95x1, 115x1, 135x1 = 135
DL 225x5, 275x3, 295x1, 335x1 = 335

Total = 835 (First Cross Fit Total)

27/m/212.5

Total - 730#
Back Squat - 250#
Shoulder Press - 145#
Deadlift - 335#