time to work off all of that Christmas food. I hope you all had a good holiday. I'm looking forward to doing the CFT. I think I'll be bumping up my total this time. Good luck all.

Hope everyone had a great holiday...we're jumping right back in!

Holiday food is right. Just had my cousin's homemade apple pie, mmmmm. Just what I need to get ready for a visit to the CFNC gym in Raleigh tomorow morning.

I've been working my way up to doing this since this was the first WOD I missed when I got sick several weeks ago. A CF Total, what I always wanted... thanks Santa!

happy holidays everyone. Question... On a 'crossfit total' do u still complete a full warmup?

Thank goodness it's not pull-ups because I feel So heavy from eating so much.

I went to NJ at the last minute and had dinner with my family. I took tons of allergy meds and used my inhaler a million times but it was worth it. My aunt cried when she saw me. I haven't seen any of my family since I really started doing Crossfit almost 7 months ago.

Everyone had something to say about the way my body changed. Both of my uncles kept challenging me to push-up contests and my Papa made me arm wrestle him. They said they couldn't believe I didn't have a pregnant looking belly and had big muscles! :)
I guess I don't notice it as much since I see myself everyday but they noticed the change since they haven't seen me in months. Pretty cool.

My aunts, mom and grandma got squatting lessons and my little cousins were doing push-ups and saying "watch me watch me"! It was really cute. Bishop Christmas CrossFit style :) Fun times.

Tony Blauer comment about surviving the intial attack in an ambush took me back 18 years ago to a bar fight I unfortunatley took part in. I was suckered punched and never knew it was coming. Thankfully, I was not knocked totally unconscious, just stunned and didn't know anything for about 5 to 10 seconds.

I like listening and learning from Tony. He knows his stuff.

Coach Blauer is a tremendous communicator. I look forward to his videos as much as any other type, despite the fact that Im not directly training for any sort of combat.

I pick something up each time, and he delivers as clear and informative a message as any speaker you'll find.

Merry Christmas to all.

Thanks Lauren for posting on Christmas Day.

Santa hooked me up with the CF Journal and a Buddy Lee rope. Lookin' forward to more CF in '08.

Peace to All

"There are other qualities that every coach must consider if they are going to evolve their coaching skills. So many people mistake THE RECIPE FOR THE MEAL."

Here's to Coach Blauer for serving up Thanksgiving MEALS of information each and every time.

Thanks Coach B.

JB

I'm fairly new to CF and this is my first CFT. What kind of progressions are recommended to leading up to your 1 rep max? or should i just go for what i think is my max? that doesnt seem safe really. any suggestions would help a lot. thanks.

#11, Cos

Use the search tool and look-up CrossFit Total. It has an article from the Journal that gives a very clear explanation of how to perform this benchmark (including guidlines on how to progress to your max, and between lifts).

Good luck, and put up a good number!

I hope everyone had an excellent holiday. I'm looking forward to doing the CFT again.
One quick question: I've looked through the message boards but haven't found any mention of it. Has anyone ever used Endurox before? A friend of mine was telling me about it, and he really recommended it for recovery after a workout.

WOW. It took forever for the Tony Blauer to download for me but it was worth it.

If I wasn't sure before I am now. That's the kind of training I've been looking for. I had a lot of fun doing BJJ the other night but this seems like what I need for real life.

Does Crossfit offer certs or seminars with Tony? Where are these video clips coming from? I'd travel to go to a cert or two but I'm sure I'd need a place to practice. I haven't heard from the woman who said she was going to hook me up with some coaches in my area yet. If anyone knows about it let me know. Thanks.

Does he have a website?

Today was awesome. We had a white Christmas here in western Washington. It's melting right now so everyone can go back to the stores tomorrow!

#8 I agree. Tony's videos are so very good and I'm always awaiting the next one.

It looks like tomorrow's going to be pretty exciting! CFSeattle will be holding a CFT Meet in 2 weeks, so it'd be nice to see what's going on with my numbers.

Cheers everyone!

Forget my question about the wesite. I found it.

There's a seminar I want to go to but it seems like it's only open to people who are already coaches. Has anyone been to any of the semiars? I'm going to call the phone number on the site tomorrow but if anyone knows about this stuff please e-mail me with what you know!

No CFT for me, will be at home with out the gear. light running and lots of stretching.

check out the workout log FDAZ for pictures of our WOD at the fire station Christmas day. "FRAN ON FIRE" was her name, and she was as mean as her sister.

Peace be with you all.
Brian Fitness Deviant Castillo

Love the Tony Blauer videos. I don't do any martial arts or self defense training, but they're still oh so interesting.

Allison, this is entirely speculation just from what I've seen in the videos in the last year, but you might try looking into some local, credible Krav Maga "studios," as it seems to share at least some of the SPEAR principles that I've seen from the Tony Blauer videos.

Don't get me wrong - they're not the same. But Krav Maga, absent of any CrossFit cert, is probably closer to "real life" than BJJ would be in your situation.

- Elliot

Feeling guilty with all the holiday food I've been eating so I played catch up and did my 150 burpees tonight. 19 minutes. A gift to myself. :) I'm starting the Zone again next week and I'm going to be strict this time. I can't wait to see if my strength and energy improve. And I can't wait to get abs like Spiderchick! I'm getting there but I think the Zone will really help with the definition. Hope every had a great day!
Gnat

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
48yo/m/135

Here is a link to understand what to do today
http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tonys video is awesome.

I'm glad theres no running involved in todays WOD, i'm still full from all the eatin'.

my score 770

30/m/160/5'6"

AllisonNYC,

Thanks for the interest in Blauer Tactical Systems and am VERY glad you want to learn how to defend yourself. I've been with BTS for almost 6 years and have had the priveledge of traveling with BTS' mobile training team, teaching the SPEAR System to military, cops and civilians across the country. I'm also a Cop (19 years in NC) and understand the importance of being able to use what you learn, in reference to defensive tactics.

The SPEAR System, as you have gathered from the video clips is a very effective System that is easy to learn and retain. Part of that is because it relies on human physiology and how your body is going to react to danger/an ambush. The other reason is the teaching methodologies of the SPEAR System. Everything is layed out and taught so that each piece 'legos' with the next.

I'm sorry if someone has not contacted you yet. The offices have been closed for a few days for the holidays. However, look for someone contacting you very soon to help you get the information you are seeking.

In the meantime, here is a link to another video that gives you a quick 4 minute peek at what the SPEAR System is, and what BTS has to offer. It gives a great overview of Blauer Tactical System's research and training. It's a very well put together video that is fast paced. Hang on for the ride and enjoy.

http://video.google.com/videoplay?docid=-2767324228227316346

JTG

The Total! New PR's for everyone!

I was kind of hoping for a good metcon workout since I just did the post X-mas meal(s) weigh-in: 194#. Holy Fat Freddy! No problem. It's all beer weight. I am enjoying living large until New Year, then I start reeling in the diet. I have noticed in the past that the day after I have totally stuffed myself and drank a bunch, I throw up some good weightlifting poundage.

Of course watch what you wish for when it comes to WOD's. Thursday will probably be UGLY!

Also, on the main page, where it says, "Crossfit Total." Its blue, thats a link, click on it and many questions will be answered. (It takes you to the link Patrick #20 posted above).

Ooh, a lot of strength built up eatin' turkey and cookies all damn day!

As Rx'd:

Back Squat: 385lbs
Shoulder Press: 150lbs
Deadlift: 390lbs

How to do CFT:

Estimate your 1 RM if you've never done it before. If you have a general idea then here's what you do. Let's say back squat 1 RM is around 300 lbs.

1x8 45 lbs
1x5 135 lbs
1x3 225 lbs
1x2 265 lbs
1x1 285 lbs
1x1 300 lbs
1x1 300+ lbs (etc.)

Basically you want to ramp up to the weight that your previous 1 RM was and then try to exceed it on subsequent sets. Do the same thing for DL and press although I think the official order is DL, press, back squat.

no access to a gym today
so did

110 pullups and 110 dips
13:59

CF total tomorrow :)

32 F/145#/5'4"

Shoulder press: 80#
DeadLift: 225#
Back Squat: 175#
Total: 480

Nice work Cris!

F/44/113#/5'

250# - Beltless below parallel back squat
115# - Knees locked shoulder press
280# - Beltless standard straight bar deadlift

645 total

34/M/175 (Holiday wt gain)

BS: 340
SP: 165
DL: 370

Total 875

BS: 335
SP: 125
DL: 315

Total: 775

Pretty annoyed with the DL, tried 405 right after 315 (which I lifted easily)... fail 405, fail 365, fail 365, fail 340... grrrr, 800 will be mine soon!

Did the CFT last saturday. Today: 5x5x110 kg = 85% of max squat (130 kg) and a couple of shoulder presses with 60 kg (max 70 kg)
Have fun, Johan

24/m/185/5'9"

Squat: 265
Push-press: 135
Deadlift: 305

total: 705

so hey, why do the numbers on crossfit total differ so much between ratings, i.e. the further you progress up the novice to elite scale the numbers space out more, like the untrained to novice jump is like 150lbs, but then the next step is like barely over 100, then the next is like a 200 lbs jump which is huge, i'm sure there is a method to the madness, anyone?

viva la revolution!

31yom
5'10"
175#

Squat 350
Deadlift 350
Press 170

TOTAL: 870.

kind of stuck in a rut

section 4.7 in the FAQ also allows you to rank your CFT.

f/45/130ish
i can't even look @another xmas cookie till next year

yesterday
150 burpees
20 min
nose to ground, all of them
today, we'll see

24/m/185/5'9"

sq: 265
pp: 135
dl: 305

total: 705

viva la revolution!

hahaha sorry for the double post got denied and tried again its happened to everyone at least once right!?

M/30/5'7/185
BS-325 PR
SP-160 (failed on 165)
DL-375 PR
CFT-860 PR
My chest and tri's are still really sore from the bw bench followed by burpees. Waaaa

I'm bad about not resting, how much rest should I allow in between the warm up sets and exercises?

23/m/190
CFT: 12/26/2007,total 823,back squat 301lbs,press 176lbs ,deadlift 346lbs

29/m/234lbs/6'3/82nd Airborne

Backsquat- 365lbs, attempted 405lbs but needed a spot so i dont count that one. i never use a belt either.
shoulder press- 205lbs
deadlift- 465lbs

for some reason i have been stuck on the same weights for months and i cant get stronger. im losing a lot of fat and getting toaned up like crazy. in the beginning i took off like a rocket ship, but now...im stuck like chuck. can anyone help out? whats thye deal here?

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

1226:
Back squat: 137 (PR!)
Shoulder Press: 88
Deadlift: 110
Total: 335 (PR!)

Back felt funky on dead, didn't want to push it.
Squat was a big surprise, esp. considering I was almost ass to floor.

47 5'10 195 (not looking at the scale for a week following the no willpower Christmas)

I am looking for soe help in creating a plan to drop weight before starting the Zone. I have heard the Zone isn't the best plan for loosing weight.

Comments/suggestion?

Back Squat 175
Shoulder Press 85
Deadlift 215
Total: 475

Looking forward to improvement.

27.m.5'8.167
BIG day...
mod CFWUx3
SP - 205# PR
BS - 345# PR
DL - 345# (grip failure)
total - 895... 5 # short of my goal

need wrist wraps or somehtign tobuild my grip... and suggestions?

#48 eamon's:

I always used to use wrist straps when doing most pulling moves (pre-CF), but that's not allowed here. My hands and wrists were always--and still are--the weak link, but you have to hit your weaknesses head-on.

I'd recommend timed hangs from the pullup bar or rings (or my favorite, the large pocket on the Metolius Rock Rings). Once that gets easier, try it one-handed, or three-fingered!

My local Y doesn't have squat racks and I haven
't invested in any yet for my garage gym, does anyone have an alternative?

Good morning all. Injury prevents me from hitting CFT heavy weights, but I'm planning to do the 135#deadlift (21-15-9)/1,000m rows WOD later this morn.

Damn you, See's Candies. I hand-picked a box for my wife, but she left the cover open. Well, that's two days a year for super-cheat days in the bag.

CFWU
BS 135/3; 185/2; 225/2; 235/1; 240/1; 250/0/0/1 PR
SP 100/1; 110/1; 120/1; 130/1; 140/1; 150/0; 145/1
DL 225/1; 275/1; 300/1; 325/1; 335/1; 340/0/1; 345/1 PR
BS 250 PR
SP 145
DL 345 PR
TOTAL 740 PR
M/46/195/72"

30.m.5'10".205
CFWU (3x10) -- 7'05"
Squat - 275#
S.Press - 137#
Deadlift - 317#

I tried to stick to the three attempts rule, though I'm know I could have done more.

There WILL be a next time, however.

First CrossFit total.

Squat: 185
Shoulder Press: 95
Dead lift: 185
Total: 465

Happy Christmas story: I'm home with my folks for Christmas, and have been dying to introduce my dad to CrossFit. He has a life-long commitment to cardio, but is a little hesitant when it comes to weights. Anyway, after doing his morning spin class with him, we went to the weight room where we went through 1 CFWU, then did two rounds of warm ups for the CrossFit Total. It was great. Not sure if I've made a convert out of him, but it was a nice moment.

Squat 225lbs
Press 135lbs
Deadlift 315lbs
TOTAL: 655
46M 215lbs

Can someone please clarify what it means to do (1 rep) of these exercises. It it like a 1 rep max. From what I read it seems like you have to work your way up to your max and try to increase it but how many different intervals do you break up your workout to get to your max.

Mark, #46 -

Check the Nutrition and Challenges sections of the Forum. A number of people have lost weight with different ways that worked for them. YMMV - always. So you can look for something that matches you and your personality/circumstances and plagiarize it ;-)

Personally, I've lost 43 and my husband has lost 64, through basic calorie counting. I'm moving us to a Zone-ish diet to get the last fat off and build muscle. We tracked diet through spreadsheets (not hard to build) and estimate calorie output for the exercise side. There are no good estimators for calorie output on CrossFit workouts, though - nobody's measured that kind of intensity that I have found.

A key factor for you will be to stay hydrated. And you might pay attention to Gnat - she has a compelling story of her own.

Good luck. You didn't get where you are overnight, and you won't get back overnight. But, like everything else here, you will get there with persistence.

20/m/5'10/77kg

BS - 120kg/264lbs
SP - 75kg/165lbs
DL - 148kg/326lbs

squat was a pr as was the dead, shoulder press could've been better.

Sq: 295 +5 (almost all the way down)
Pr: 140 +0 (145x)
DL: 320 +5 (PR)
==============
Total: 755 +10 PR

as Rx'd: for Scott in Dayton

Squat: 315 (felt better that last time. no spotter in gym at the time though!)
Shoulder Press: 155
Deadlift: 335 (20# improve)

29/m/5'10"/200/Marine

BS-315 (PR)
SP-155 (PR)
DL-365 (PR) got very light headed so had to stop!

Total-835

This was my second total. I am just starting my 3rd month of CF. Man am I loving it!!!

To people looking for clarification on this workout:

Click on the "Crossfit Total" title for the full article covering warmup and proper form.

(This was mentioned above and bore repeating. Very helpful link!)

DL's...5 x 135, 2 x 185, 1 x 205, 1 x 225, 1 x 235

As rx'd
M/5'8/185/38

Squat- 405 lbs
Shoulder press- 215 lbs
Dead lift- 495

Total 1115 lbs

I hope everyone had a great Christmas

#46 Mark - Zone + CF = Much less fat. Get on the Zone...yesterday! ;-)

#48 eamon - do you use chalk? If not, I'd highly recommend it. If you already use chalk, then I think the answer is in your question: How do I get a stronger DL grip? A: Deadlift more. :-D

#44 derek (and all others in a rut) - check out my most recent post on the message forum under Testimonials.

25/m/185
Back Squat: 335 (60-lbs PR)
Press: 150 (5-lbs PR)
Deadlift: 365 (20-lbs less than my PR, but I went for 405 first and wiped myself out in the process)
Total: 850 (50-lbs PR!)

Not bad for a month's worth of work with Coach Rippetoe's Starting Strength!

from the 12 days of crossfit workout posted yesterday, can someone tell me what "mountain climbers" are? looks like a great workout that i want to try.

Ken c -

Mountain climbers that I know are this: start in the pushup position (hands and toes). Now alternate bringing one foot forward to your hand position and back (like being in a sprinter's starting position and switching legs). I've seen it counted as each foot forward once is one rep, and each foot forward twice (a four-count total) as one rep.

I *believe* doing the same things with both feet simultaneously may be the exercise called chase the rabbit, but I'm not sure. For me, that one is quite a bit harder.

Quick question, since I'm about to head home and try my very first CFT:

Is sumo-stance okay on deadlift (grip between legs)? It really hurts my back to do substantial weight in traditional DL style, since long legs get in the way.

42-year-old male / 6'1" / 225 lbs

CrossFit Total = 940 (+ 25 from my last time, 20 Oct 07)

Back squat = 365 lbs (+ 10)
Shoulder Press = 185 lbs (+ 10)
Dead Lift = 390 lbs (+ 5)

Form was strict.

M/45/176lbs
SQT=305
PP=150
DL=405
Total=860lbs
Clarksville, TN

My husband and I got to workout together today ... a definite treat.

37/F/5'3"/123
Squat - 165
Shoulder press - 85 PR
Deadlift - 185 PR (glad Neil was there as his yelling helped with motivation as the bar was slipping from my fingers!)

40/M/5'11"/175 (I think)
Squat - 235
Shoulder press - 110
Deadlift - 262
I don't know if any of these are PRs for Neil.

26m/5'6"/135 lbs

middle distance running background (5,000m-10,000m in college)

First time doing CFT

BS: 230
SP: 140
DL: 295

25/M/5'11/180

Squat 205
Press 115
Deadlift 225

Total=545 :I

154# 23 y/o male
Back Squat - 225#
Shoulder Press- 120#
Deadlift- 245#

33/M/195

2nd workout, first CFT. Anticipating huge gains by the time I do my second CFT.

Squat 365

Shoulder Press 175

Deadlift 405

Total 945

Cfwu- 10 pu's at 30 assist.
CFT-
Back squat- 85lbs.
Shoulder Press- 55lbs.
Dead Lift- 95lbs.
Total=235

My original goal for the CFT was break 1000 consistently. Mission accomplished. I have now decided to attempt the same goal using front squats instead of the original back squat. The ultimate goal will be to break 1000 using over-head squats.

Happy CFT'ing to all

Kelly Moore---Very impressive!

Hey guys I am flying up to Huntington, New York in the morning. Are there any CrossFit gyms or recommended gyms that I can do the WOD's in Huntington?

Any help would be appreciated. Also any rec. for things to do on Long Island? I want to try out some Mead . . . but after that I am clueless. I have my wife and two little tigers coming with me.

Thanks and Happy New Year!

squat: 220
press: 135
Deadlift: 320
Total: 675

M/25/173#

Back Squat: 335
Shoulder Press: 135
Dead Lift: 365

Total: 835

This was my first CFT and i was satisfied with the result. Definately room to improve though. I have only been doing crossfit for a week and a half and the majority of the WOD's just demolish me. Thanks in advance for putting up with any questions. Happy Holidays.

f/31/135/5'4"

So I opted out of this one today. My thumb is still messed up from the onion chopping incident and I can't use the hook grip which will hold me back on the deadlifts. I will try CFT when it heals a little more, it's only been a week.

Instead, I did a version of the workout that Ian posted yesterday (thanks!) from the Navy & Marine Corps CrossFit Team aboard the USS Tarawa Christmas Day "Tuesday" Workout. I figured since I made my clients do it, I'd man up and jump in myself. I did make some modifications. If you'd like to see you can click on my name below, it will take you to our website where I posted it and credited the creators of it.

I did not WU. I just started running.

My time: 55:55
w/95# c&j, 35# DB swings, full plank ring pushups instead of HSPU, and box hop burpees w/24"box.

Thanks again, Ian and Crossfit Team (are you guys on an aircraft carrier?). It was a blast. I can always tell it's a good one when they start bellyaching about the work before they even start. It was a fun day.

44/76"/193

685 total (PR)

Squat - 285 (PR) (nobody to watch form, no mirror)
Press - 125
DL - 275

can anyone recommend how to overcome a plateau? im stuck at the same weights and i need some help here.....thanks

Just finished reading all the tributes to Josh from Dec 21st. I'm a current Special Forces Soldier who has deployed numerous times to Afghanistan. We as Soldiers ask only that we are not forgotten. We do what we do out of love for our country, family, and each other. Keep us in your thoughts and prayers and never forget us, we'll do the rest. Thank you all for kind words, they mean more than you can know. I wish all of you a Happy and Safe New Year. Keep working out hard, and God Bless.

BW 76 kg

5min rope skipping + CFWUx3

WOD:

SQ 125 Kg
SP 65 Kg(PR by 2,5 Kg&2,5 kg more then last CFT)
DL 156,5 Kg(PR by 4Kg& 4kg more then last CFT)

total 346,5 kg ( 19kg more then last CFT)

:D

Wow Kelly Moore - I can't imagine ever having a total that big. It doesn't seem possible. Very impressive like always.

JT: Thank you!

58/m/175/74in

B. Squat: 255lbs (PR +5)
S. Press: 135 (PR +5)
D. Lift: 265 (PR +10)

Total 655

Very happy with results of today's test since the past month's w/o's have been very spotty due to work, family committments, and life in general. Would have been satisfied just matching previous results.

d - 29m/170

first full CFT since tweaking low back

squat: 365
press: 185
dead: 415
total: 965

back felt good but still afraid to get too aggressive on the squat and deadlift...40# short of pr but will be back over 1000# soon

Yo Mr.T: There's a Crossfit gym out in Long Beach on the Island. It can't be too far from Huntington in a car. I know you can get there on the L.I.R.R. If you e-mail me I can give you Tim's info. I think you have to get in touch with him ahead of time because they don't have a regular class schedule.

You should also make the trip to the Black Box. Huntington is on the Fort Jefferson Brach of the LIRR. If you're interested in visiting I'll give you directions and can probably figure out the time schedule for you too. I've used the LIRR a lot and it drops you off at Penn Station. You can walk to the Box from there. Our class schedule is on CrossfitNYC.com but you can e-mail me if you have any other questions about it.

25/M/74Kg

132.5/65/140

Previous: 122.5/65/140

For the record:
122.5, 130, 132.5
65, 67.5(f), 67.5 (f)
140, 142.5(f), 142.5(f)

It upset me how I couldn't improve on my press and deadlift.

Crossfit Total
Gary/51/M/205.....
squat-275..press-155..DL-350..total-780

Justin/33/M/212...
squat-275..press-155..DL-350..total-780

Scott/33/M/152....
squat-215..press-125..DL-295..total-635

form was good...everyone showed improvement

I'm sorry -

I meant Dr.T not Mr.T.

33/M/185

SP 160
BS 270
DL 336

CT 766 PR

SP: 225 new PR!
BS: 405
DL: 455

CFT: 1085

1100 in my sights...

M/32/170
cfwu x3

Haven't posted in a while...my participation in December was spotty to say the least. But I'm back on the kool-aid and have done the last couple of cycles. I didn't do them well...but I did them. Anywho, kinda disappointed with my CFT, but here it is.

Squat 245
Press 105
DL 265
CFT = 615

At least I have a number to beat the next time around.

I'm 49 years old and I work out at Rogue Fitness Columbus -- today's work out was crossfit total. I lifted a total of 480 lbs!! Back squat 155; Press 80
dead lift THEY STOPPED ME AT 245!! go figure

Me again. I just checked my previous CFT and it ws 600! I guess I set a personal record. For some reason, I got it into my head that I'd be able to squat 285 and deadlift 300 and I was disappointed to miss those targets. I'm not sure why I thought that. I've never gotten close to those numbers. Still, I guess those goals helped me push past my previous bests and still leave the gym disappointed.

WU .5 mi walk on treadmill
WOD
BS 195
SP 165
DL 275

Back squat: 145lbs
Shoulderpress: 85lbs
Deadlift: 185lbs

total: 415

My first CFT not to shabby I guess.

Just completed my first CFT! In my basement, using steel plates.

Squat: 225
Shoulder Press: 145
Deadlift: 300

CFT: 670

Interesting to see other people's ratios between the 3 weights. I have been lifting regularly for about 10 years, but really neglected my lower body. My squat also suffers from lack of spotter or bumper plates. I just don't feel I can really push it...come on, 700!

61/m/178/6'

CFWU x 1
Row 1k

CFT
BS 195(pb)
P 115(pb)
DL 240(pb)

CFT total 550

Last,and first, CFT 500 10/20/07

Probably could have done better, but I had a heavy DL workout after the burpees the day before yesterday with a 1x5 220#(pb). Aim for 600 next time.

Go Carolyn! 245 is no joke! :)

squat: 245
press:105 (pr)
deadlift: 255
total:605

deadlift could have been more, shoulders still sore from Bench/sdhp combo

Went to CF Cape Fear in Fayetteville this morning. Awesome workout, got back and saw the CFT so I had to go to the Gym and do it too.
This morning
-1/4mi
-50 KB swings
-50 sit-ups
5 Rounds for time
-15 95# hang Cleans
-30 Situps
just over 20:00 Forgot the actual time.

CFT.
BS-230
P-120(PR)
DL-300(PR)
I cant figure out why my Squats are so bad. They always have been and I feel like I don't have any power from the bottom of the squat, and I end up getting stuck on my toes. Thanks to CF Cape Fear for the great workout this morning.

I meant "15 Hang clean squats" in my wOD on #105

Partial PFT (no Run - ankle) - 200
GAWU
BS 45x10, 135x8, 185x3, 205x1 (PR is 220, I want 225 really bad)
215, 225f, 225f
SP 45x10, 95x5, 115x1 (PR is 127, I want 135 really bad)
125f, 125f
Screw it! I'm going surfing.

squat 220lbs
press 110lbs
deadlift 280lbs
total 610lbs

3 sets seated good mornings 85lbs
3 sets anconeus sidekicks 25lbs

Spending a few days away from home at the parents house. Skipping today back at it tomorrow.

Hopefully a long fast is what I need to recover from the last few days of overeating.

http://stevesclub.typepad.com/

41 yom 5'11" 203# love CROSSFIT the best yet!!! Been following the program for several months can't believe the gains,the core strength,the athleticism involved and its FUN!! I have my kids loving it now too. Today was great! By the way I'm very impressed with all the people at crossfit you all are amazing
405# squat
200# press
405# deadlift (could of done more but wasted alot of pep on warm ups) total 1010#

m/23/6'4/195

squat 275 lbs
deadlift 275 lbs
press 145 lbs

m/22/5'9

squat 275 lbs
deadlift 275 lbs
press 135 lbs

28/f/5'2"/115
CFT
Rogue Fitness Columbus, Oh.
squat- 165
press- 55
deadlift- 185 (first time doing deadlifts)
total 405

I can't wait to do it again!

20/m/6'2/160

This is the first time I did crossfit total. I started crossfit a week ago and I think I found something I am going to stick with for life. It's a lifestyle. Anyways...

Squat-145
Shoulder Press- 125
Deadlift-135

I only have an olympic bar and weights,no spot and no rack so I was only willing to lift if I was 100% confident I can do it. I cheated on the shoulder press and just practiced the form for deadlifts with 135( hurts your shins after a while)

#13 Cody in Denver, Endurox is based on a 4:1 carb to protein ratio that Dr. Edmund Burke advocates in his book Optimal Muscle Recovery. I read the book a long time ago and have used the product quite a bit for mtn. biking, and crossfit. I can't tell you that It worked like it was advertised though. I have also done the Zone diet for the last couple of months and have actually got better results from that. Just my personal opinion, but if you want all the information read both of the books by Dr. Sears and Dr. Burke.

a belated merry christmas to all! thanks coach and lauren for the gift of crossfit. i can't imagine what it must feel like to change the lives of so many on a daily basis. thanks for all that you and all the staff do.

i haven't done a damn thing exercise related since saturday. also haven't taken more then a few days off since september so i guess i'm due for some rest. been feeling exhaused, heavy and lacking motivation. can't seem to push through workouts like i usually do. did some thinking and realised diet probably has a lot to do with it. started zoning late september, made gains and felt great. come thanksgiving, my birthday, holiday season etc and my diet went out the window. as one with an addictive personality im either 100% on my diet or 100% off. the past month has been the latter. baked dozens of cookies (ate 1/2!), been going out to eat with friends, and drinking a ton. this is why i never start because it is so hard for me to stop! i need to throw out the christmas leftovers, cookies and hide the 7 bottles of wine on my counter until i get my diet back on track.

kelly moore- damn women, as always amazing.

ken c.- why oh why did you introduce me to that candy cane drink?

bingo- great sunday musings (just caught up on the past few days)

Crossfit Total
Squat-360 (First time doing Rip's low back squat heavy, risky I know, but it felt easy)
Shoulder-170 (PR)
Deadlift-440 (PR-previously 425, I felt like I could've kept going but stopped w/ my 3 attempts)
Total-970 (PR-previously 935)

Here I come 1000 lb club!

F/26/115

BS 160#
SP 80#
DL 160#(PR)

CFT 400#(PR)

45/M/5'10"/190

Squat - 225
Press - 95
Dead - 205

Total - 525

First day. Kept it easy.

29/M/175

Awful day. Either the holidays have caught up with me or I need more rest. Low back not feeling it, hence the low DL.

Squat: 300
Press: 165
DL: 185

I came across this article the other day and was excited to see Coach and other affiliates mentioned. The piece does a pretty decent job of disecting what is wrong with the Globo Gym culture, most notably their dependence on non functional machines.

(w/f safe)

http://www.bestlifeonline.com/cms/publish/health-fitness/Is_Your_Workout_Wasting_Your_Time.shtml

"Heavier, Faster, Farther"

- Tom

36yom/6'/205

295 Squat - no change
155 Press - up 10
385 Deadl - down 10, crap!

835 CFT - no change

SP DL SQ total
Jim 48/M/170 150 315 275 740
Jason 30/M/170 105 315 200 620

DL - 450 lbs. MUCH easier than last CF total! I wanted to do more. Yet, the new gym that I am going to does not have chalk for the hands. I was tearing up my hands on the new bar!

Squat - 410 lbs. Did not feel at ease with the squat set up at this new gym. Need to get used to the new set up.

Overhead press - I am going to get a bench from one part of the gym and do this sitting down tomorrow. In the meantime, I did sets of five with 165 lbs.

BW - 315 lbs.

Turns out CFT is not a good workout to return from 5 days down ill!
BS 135, SP 95, DL 180, Total: 410

SP- 195
SQ- 415
DL- 405

1015

Went down 10 total. Stuggled on Deadlifts

43/6'1"/185

between getting some hard bottom shoes for lifting and using the techniques learned at coach rippetoe's cert it was a fantastic cft today!

back squat 365 (pr +20!)
press 170 (shoulders still fried from
burpees yesterday)
deadlift 425 (pr +5!)

cft 960 (pr +15!)

i'm so freakin stoked right now! i can see 1000 in the not so distant future. thanks to coach rippetoe and everyone at your totally kick ass gym.

annlee

thanks for the explanation on the mountain climbers! gonna give that workout a try i think.

nadia

give yourself a break at the holidays. don't feel bad about taking a rest. you've also been through a bit of drama since around thanksgiving. hit it back hard after the first of the year. until then, have a another candy cane! :)

37m 185
CFT
bs: 400 (pr +15)
p: 165 (pr +10)
dl: 365 (pr +20!)
930 total
pretty pleased with that!

prior 160sp,375sq,375dl
pre: rom stuff stretching and cursing my ipod as it ran out of juice, hoping that I would not soon follow
post: lots of smiles

sp: 145 cake, 170 got it, 175(f)
sq: 275 cake, 365 got it, 375 squeked it out bare foot
dl: 325 cake, big jump accidently to 405(f), thought what the heck stood it up on third try 405 pr
new total: 950 new pr with full rom
My dreadlift and shoulder press are coming along nicely; however, I still have fear with heavy squats.

34m/6'4/210

305 BS
165 SP
335 DL

805 total

Question. It seems like most everyone can deadlift more than they can back squat. My squat is way stronger than my deadlift. Early on i put this down to grip failure, but that's no longer a factor. What gives? Bad dl form? Does anybody else have a similarly lopsided CFT?

LOL the article above about globo gyms is at the Mayo Clinic in Rochester, I have family there and the article is true to point, In fact I could only find one pullup bar in the entire joint.

M/34/180#

BS: 245 (+20 PR)
MP: 117.5 (+1.5 PR)
DL: 300 (+20 PR)

Total: 662.5 (+ 55 PR)

Also threw in a PR on the 500m Row @ 1:32.1.

It was a Merry Christmas workout at Primal Fitness. Thanks Jesse! This CrossFit stuff really works ;-)

Damien

Sandy: 275 - 285 - 155lbs (20 - 10 - 40 PR)

Darlene: 235 - 225 - 105 lbs (30 - 20 - 30 PR)

27F/150/5'8"

Missed the last few totals, but this blew my previous total out of the water by 60lbs!
BS- 125
SP-65
DL- 175
All PRs

Total= 365

Not my best day ever, but very close. I consider this a win, however, since I think my form is better than before and this is only my 6th week back after taking 2 full months off of CrossFit.

BS: 245 (my old PR and +10# from last CFT) - missed 255
SP: 130 (-5# from PR and same as last CFT) - left shoulder feeling weak today
DL: 295 (-5# from PR but +30# from last CFT) - missed 305

CFT: 670 (-10# from PR, but +40# from last CFT)

31 y/o, 155 lbs.

First time with CF Total

Squat: 275
Press: 80
Dead: 240

Total: 635

BS- 285 (pr)
SP- 125
DL- 355

Total- 765(pr)

I brought my vulcan II rack, a bar, and some bumper plates w/me to my sisters house in Miami, but I didn't bring enough to improve my total numbers.
BS 251
P 141
DL 271 <--The total amount of weight, including bar, that I had on hand.

Total 663

No pr's today. 5lbs off of all the lifts. Not sure why.

BS: 160
SP: 70
DL: 180

Total: 410

M/47/182

Just started crossfit - Marty said FRAN would be a good start - ouch

as rx'd: 15:31

Marty:
Not enough weight at Mike's new garage gym for a CFT, so I suggested FRAN. Henh henh henh. Oh.
M/39/185
As rx'd: 7:14
Nine seconds slower than last time but there's been a lot of beer and food through the holidays. Best to all, Marty

More better faster

Sq 375
Dl 395
Sp 235-pr = 1005

Did this one after I did WOD 12/22/07

Squat: 352, missed 396
Press: 155, missed 165
Deadlft: 446, missed 466 at knee high.

Total: 952.

Took it easy. Mini WL competition coming up this Friday.

bw 170

squat 275
press 125
dead 460

total = 860

total - 900
329 squat/144 press/427 dl

bwt-159

5'9 209
BS=375 +10
SP=165 +10
DL=415 +10 JUST MISSED 455

JEREMY
BS=375
SP=135
DL=275 HURT HAND BAD CUT NO GRIP

158 SQ pb
85 press matched pb (no collars)
259 DL pb
total:502 pb

last time: 480

total: 725
bs: 270
sp: 140
dl: 315

175,155,245

30/M/5'10"/182

CFT
this time (last time)
BS: 295 (315) Didn't have anyone to watch last time, so 315 might not have been valid (i.e. not deep enough)
SP: 140 (125) missed 145
DL: 355 (335) missed 365
CFT: 790 (775)

Hope to beat 800 next time.

29M/5'6"/163#

Previous on 11/28/07

BS: 285
SP: 155
DL: 355
Total: 795

Today:

BS: 315#
SP: 155#
DL: 405#

TOTAL: 875

Might have been able to go heavier on the squat, but I didn't feel comfortable without having a spotter so played it safe. Wish my gym had bumper plates so I could drop the DL, but instead have to gently set it down. Bummer.

Santa (Mom & Dad) brought me a new Buddy Lee Aero Speed jump rope for Christmas & it is sweet. Thanks Santa! My New Years resolution is to turn my wife into a crossfit addict. I will keep everyone appraised of my progress. Happy Wednesday.

BS: 245
SP: 145 (PR)
DL: 300 (can do more I think, but all the weight I have)

Total: 690

BS coming back up now that I am doing good depth finally.

First CrossFit Total.

squat = 112
press = 92
deadlift = 182
TOTAL = 386

That's in pounds, not kilos; which makes it really sad (I'm male, 6', and 210 lbs). But, I'm using a 10kg training bar and I don't have squat stands so I had to clean the weight for the squats and presses (that's the most I've ever cleaned). And I could have deadlifted more but my bar only has room for a pair of 45s and a pair of 35s!

No excuses next time.

bwt:152

dl-330
sp-130
bs-235

695

39/M/5'10", 195lbs.

Squat-245
Press-145
Deadlift-295
Total=685

New PR's in all three.

Santa came this morning. My power rack arrived so I was finally able to test my limits on squats. The funny thing is that I can squat as much now as I could when I was 20 and just trying to look muscular for the girls. Santa also brought my Again Faster pullup bar and I'm tickled to be able to do pullups without fear of concussion from the concrete steps I've been using.

BS = 215
SP= 125
DL= 205 <-- didnt want to push it since I didnt have a belt.

First CFT workout.

44/178

Squat: 345
Press: 175
Dead: 430

Total: 950

12 pound PR

Ken C, great job, 1k, here you come.

I still haven't been able to do a CF Total. The local gym namely does MetCon WODs, though we occasionally do some pure strength stuff...

I did Monday's WOD today - 150 Burpees for time - 15:59.50.... Good stuff...

The Blauer stuff seems to make a lot of sense, and seems easy to implement. I'd love to take a clinic or something at some point....

cfwu
245, 135, 335 = 715

BWT: 134
Squat: 320
Press: 144
DL: 342
Total: 806

ken c-

holy smokes! congrats on that PR, 1,000 is right there! You are so close to your goal. Great work, I am so proud of you. oh, I'm going to use those tips you showed me for the squat today...thanks again for that, and continued support re: my drama. :-)

back squat 260#
press 140#
deadlift 315#

cft 715#pr

24/m/180

285-back squat
170-shoulder press
415-dead lift

Age:22
BW/H: 142, 5'10
CFT

Squat:225 (My hip/leg strength SUCKS! im pissed.

Press:130 (happy with this one, inches from 135)

DL: 325 (ehhhh, pulled 355 6 months ago)

Total: 680

Is anyone else experiencing a disproportional amount of upper body strength? my press is good, but my squat DL need serious work.

My GOD. these monstrous number you guys are putting up make me feel ASHAMED!

Did 20 high pulls with 53 pnd Kbell followed by 20 body squats 10 rounds for time last night. BIG F'n mistake. Don't really think it hurt my lifts today, just need to get stronger.

Squat 270 (+5)
Press 135 (+10)
Dead lift 310 (+10)
705 Total

Got a new GYMBOSS timer for Christmas, this should help with the Tabata workouts.

34/M/195

CFWU

BS: 350
DL: 315
BP: 275 (SP next time I promise)

940

476 / 171

squat - 220
press - 122
dead - 320

CFT - 662

Shoulders are still sore from the bench press workout on Sunday! My presses were all painful, even the bar for warm-ups! My dead lift was solid. I haven't been above 300 in almost 5 months.

m/36/185

BS - 265 (up from 205!)
SP - 110 (up from 110)
DL - 275 (up from 265)

CFT - 650

SP actually up from 95, oops.

m/33/70/200

405
205
500
total 1110pr

Can't do CFT so borrowed one from Navy Seals.com

6 rounds for time:
30 Squats
Run 200M
15 Box Jumps
Run 200M

23:19

M/50/180
Second time for CFT
BS - 140
SP -110
DL - 240
I am new to all these lifts, when I started my DL was 100, so in around 2 months I have added 140. Similar with my BS. It's sad I can bench 200 but squat 140. Oh well work, work, Work!

Squat = 215
Press = 130
DL = 310
Total = 655

Huge PRs for me, and a significant increase from the last time I performed the Total.

Great workout with personal bests for both of us!

Doug 35/m/205
Squat 400
Press 175
Deadlift 425
Total 1000

Blake 29/m/190
Squat 315
Press 145
Dedlift 400
Total 860

40/m/190

cfwu x 2

squat 295
press 165
deadlift 315

mile run after

First time posting, thanks to my buddy Clovis for getting me into this program. I've been lifting for about a year now and up until now, relied on a typical 5-on-2-off program, isolating one muscle group every day. This whole concept has completely rocked my world. I suck at dips and pullups, but I'm working on them. I started with today's WOD because it sorta kinda fit with my previous system.

M/24/215

BS 255
DL 255
SP 115
Total 625

Previously, I'd been doing dead lifts and squats on a squat rack, supported on either side with cables for stability. I tried tonight for the first time doing both without support. I feel like maybe I could have done more than 255 for both, but I got a little unstable at the end and decided to stop there and work on it for future 1RM tries.

For the shoulder press, I was used to doing it seated, starting with the bar above my head and only coming down to a 90* arm position. Doing it that way, I usually pushed about 165. Doing it the CF way absolutely humbled me, and I only made 115. Just more motivation to stick with it, right?

BS: 200
SP: 105
DL: 250

Total: 555

36M/5'10"/170#

BS 285 + SP 155 + DL 345 = 785 (Intermediate).

Warm-up lifts - BS: 95x5, 125x3, 155x2, 185x1, 225x1, 250x1, 275x1. SP: 50x5, 54x3, 85x2, 135x1, 145x1. DL: 135x5, 205x3, 225x2, 315x1.

20 more points than last time. Fighting off the beginning of a cold/flu, so I'm happy with that.

JJJJJJJJJJJJJJJJJJJJJJJJ
m/27/198

old
BS 345
SP 225
DL 315

885

BS 365
SP 235
DL 335

935

sailorcrew

thanks! great job on your pr. how did your bad ass crossfitting daughter do?

nadia

thanks. those squat tips really work. good luck. and you know i've always got your back.

42yom / 145

BS - 255(tied PR)
SP - 145(PR) - BW Standing press (One goal down)
DL - 375(PR) - Over 2.5xBW (2nd goal down)

Total - 775(PR)

Then worked with MHood on his CFT. Great job on the PRs Mike. We also worked on some OLY lifting afterwards. Nice day.

CFT

BS 285#
SP 165#
DL 375#

CFT 825# PR by 45#

first time breaking 800. Felt great, but at the fire station and was broken up by calls. maybe not official but I'm still psyched.

Squat- 279.4 (1kg collars!) pr
press- 144.4 (weak)
dl- 359.4 (ran out of time and had to only do 4 sets with 1-1 1/2 min rests) previous best was 385- I know with proper build up and rest periods I could get this!

783.2

#115 phx2083
Thanks for the info. I've been reading up on endurox for a couple of days and went today to buy s small jar just to give it a shot. I've been on the Zone diet for a few months, but we'll see if endurox makes any difference.

SP - 88
Squat - 200
DL - 301
Total - 589

47/M/6'3"/235
Like many others, I’ve gained some holiday weight that I intent to attack head on next week. I’ve also missed some workouts that I now regret. I did get into the gym today for CrossFit Total that I completed following a thorough CFWU.
Back squat: 300
Shoulder Press: 185
Deadlift: 365
CrossFit Total: 850
Up from 835 on 28 Nov and 820 on 20 Oct.
One day at a time. Really looking forward to the CrossFit Cert here at Camp Pendleton on 19 & 20 January.

Not enough weight, or maybe I'm just too strong.
Squats 285lbs for 7 reps, do I get extra points?
Press 145lbs
Deadlifts 285 for 8 reps

So my total is either 715 or 4420, I'll go with the 4420 :)

Anthony (M/29/170)

Squat
45x10
135x5
185x5
225x5
275x5
315x5

Burpees for Time
BWx150 = 14:24

I've been short on time over the holidays so I blended the workouts. I kept squats light, but they still felt slow. I need more frequency than what I've been getting, so I'll probably throw a few sets in before the WOD until they feel good again. Burpees felt pretty good.

CFT @50

m/50/190

BS 295 (+40PR)
SP 130
DL 275 (+40PR)

Good progress - keep the faith old_guy(s)!

m/40/176

BS-265 barely; +15
SP-110 (125f); -5
DL-325 +25

total: 700

never would have dreamed prior to starting CF that I could DL 300+ lbs. pumped.

BS 245
SP 135
DL 305
CFT 685
Not seeing any increases.
perplexing? ? ? ? ? ?

32/F/5'10"/155#

Didn't expect any PR's today; too much holiday revelry.

BS: 209
SP: 88
DL: 242

Total = 539 (about 28 pounds off my PR)

Better next time.

She decided to take the night off. She's still pissed at me for the 150 burpees.

M/45/155lbs/5-9"

Back Squat 245 lbs
Shoulder Press 125 lbs
Deadlift 255 lbs

Total Weight = 625 lbs

1st time for this WOD

m/34/5'8/163

BS 315
Press 155
DL 350

Total:820

sq - 265 (3x3)
sp - 135, 145, 150 (x3)
Dl - 275 (3x3)

27/M/155
Back squat- 200
Shoulder Press- 135
Deadlift- 275

Did the Row/bench WOD from sunday, still feeling mondays burpees 31 min

skipped for 2hrs football

M/33/205/5'9"

BS 295
P 155 (left shoulder replacement surgery 2 yrs out)
DL 405

Squat-420
Press-200
Deadlift-475

For anyone interested in the links to Tony Blauer's website, please check

http://www.tonyblauer.com/ or http://www.blauertactical.com

For a list of the civilian courses coming up, go to http://www.tonyblauer.com/4105/04_03_02_personal_defense_course.asp

Like JT Goodman who posted earlier, I'm a certified instructor under Tony. I'm in the Northern Virginia / Washington, DC area, so if anyone's interested in hearing about training in that area, contact me.

Jason

BS= 315 PR (could have been deeper)
SP= 135 PR
DL= 315 PR
CFT= 765
6'4" 216 44yo

Deads = 425
Press = 170
Squat = 300

Total = 900lbs

Difficult to not recruit legs for shoulder press and turn it into a push press!

And Allison NYC.....you know Mr. T? My admiration grows!

642 (220, 122, 300) BW = 151

BS;315 lbs
P; 115 lbs
DL;360 lbs

CFT;790 lbs

With right leg in cast from knee down.

# Rounds in 20 Minutes
10 Pull Ups (assisted when needed- below 3 reps at a time)
10 Ring Dips (feet up when needed- below 3 reps at a time)

Did 7 rounds with rest but no assistance.

This WOD is from www.midohiocrossfit.com an affiliate in Ashland Ohio. Check their web site out. Every day they post a WOD scaled for beginner, intermediate and advance CrossFitters.

Great site. I use it to find scaled WOD's for my wife.

BS;315 lbs
P; 115 lbs
DL;360 lbs

CFT;790 lbs

29 yo male. 6'4 95kg

Back Squat: 120kg - 270# (130 kg fail)
Press: 65kg - 146# (67.5kg fail)
Deadlift: 160kg - 360#

Total: 345kg - 776#

46 y/o male 152#
BS - 240,250(f),250(f) - switching to new stance so knew I may be off a little.
P - 130,132.5(f),132.5(f)
DL - 382,392(f),392(f) running out of time so made too big of a jump.
752 total down from last time which was 252 squat, 130 press and 384 deadlift

40y/oM
75" 200#
CrossFit Total
CFWUx3 (reps of 15)
Back Squat
299# (PR), 309# (PR), 319#(f)
Overhead Press
135#, 145#, 150#(f)
Deadlift
315#, 325#(f) 325#(f)
CFT: 769(PR)
Backsquats felt easy. Got good hip drive out of the bottom, but the limiting factor was the hip opening....as well on the deadlifts. still, a productive day.

Thanks to Rainier CrossFit. Great facility, great people.

32/m/180/6'3"

Squat: 265
Push-press: 145
Dead lift: 305

total: 710

First time in 2 months Crossfitting:

shoulder press-130
squats-210
deadlifts-305

Squat 330lbs. new PR
Press 170lbs. tie PR
Dead 410lbs. new PR

Total 910lbs. new PR

365 pr
135 went for 140 but failed
435 pr
Total 935, 905 last time

m/37yo/5'8"/154

BS=260
SP=135
DL=315
CFT=710

This is my 3rd week with CF and I'm on the tail end of a flu/cod. I'm not sure how that effected my CFT but I look forward to seeing improvement.

crossfit total - 715
backsquat - 305
press - 135
deadlift - 275

6'0" 165lbs

490

m/29yo/6'/184

BS=235
SP=145
DL=305
CFT=685

This is the first CF workout I've ever posted results for. Part of some personal goals I'm trying to achieve.

M/22/167

squat 355
deadlift 315
standing overhead press 135

total=805

M / 29 years old / 80 kg / 170 cm

Back Squat: 112
Shoulder Press: 47
Dead Lift: 130

TOTAL: 289 [PR by 6 kg]

24M/6'6"/245lbs

DL: 530(+15lbs from last time)
SP: 200 (+5lbs from last time)
BS: 495 (-10lbs from last time)

Total: 1225 (previous was 1215)

Didn't feel up to par today and also switched around my usual order. I usually do squats first then deads last. Maybe that had something to do with my drop in weight with squats and my increase on deads.

Powell

Squat 225lbs
Shoulder Press 125lbs
Deadlift 245lbs
(I could have done more on the deadlift but not with good form)

I tried to do the burpies from the other day but I only got through 55 but my legs were putty from running yesterday and the total.

M 5'11" 170
No access to a gym.
Did 100 pushups, 100 bodyweight squats, and 100 situps in 20:01. Had a mad dash to get my goal of 20 minutes at the end and came up just short :)

42/f/5'6

dl 205
squat 165
sh press 80

total 450

27/m/224lbs

SP: 225lbs
DL: 500lbs
SQ: 455lbs

Total: 1180

still rehabing a bit after bicep rupture in october, but getting back to where I was!!

BS: 275
SP: 153
DL: 330

Total = 758

37m 6' 178 lb

Squat 265
Deadlift 375
Press 150

total 790

I think I need to learn to back squat with the bar lower on my back. I am getting well below parallel with the bar high on my traps but I feel some lack of torso stability at the bottom position with the heavier weights. Is the lower bar position the correct way to squat per Crossfit coaches?

46 - 6' - 225#

CFT = 845

PR on the Back Squat.
Room for improvement!

6' 185#

squat - 345#
Press - 175#
DL - 345#

broke 365 on DL twice but couldn't finish the rep. Back was rounding terribly.

Read Rippetoe's starting strength after I got it for Christmas. Really good book, lots of good tips on each of the lifts. Really only was able to incorporate the squat technique this time, particularly placing the bar lower on the back then on top of my traps as I would do previously. Well worth the money.

27/F/5'5"/132

BS: 125 (match PR)
SP: 75 (PR +5 lbs)
DL: 185 (PR + 10 lbs)

Total: 385

Kevin C, just ordered that book, glad to hear a good review. I need the info, as I found on my first CrossFit Total:

m/33/215

squat - 275
press - 135
dl - 315

definitely need some work here. I really focused on form as the total weight is not spectacular yet, no reason to kill myself for a sub par score!

Great benchmark WOD, I really see that I need to work on my squat.

M50/170

Squat 275

Press 135

Dead 342

Crossfit Total = 752 PB

30/M/205/5'10"

BS: 250
SP: 135
DL: 265

Total: 650

Felt strong. This was my first CF Total. Didn't want to push too hard, but I'm satisfied with my numbers. Can I add the extra pounds from xmas dinner to my BS and DL totals? ha

sq 305
sp 135
dl 315 out of steam down 40#

numbers way down from last time, 50#
bs-245
p-123
dl-369
total-737

Squat: 245
Press: 135
D-Lift: 335

22/m/150lbs.

Squat 365lbs.
Press 160lbs.
D-lift 320lbs.

200k sq
190K dl
75K pr

form could be better on squats..

35yo/M/210/6'

BS-275
SP-145
DL-382

CFT=802

been slackin' off lately

This is my first day on CFT, love the concept.
DL=275
SP=135
SQ=245
_____

655 lbs Total

Goal is 900 by next year

M/33/225

Squat: 255
Shoulder Press: 155
Deadlift: 295

Total: 705

31/F/5'5/159

SP 85 Almost 90
BS 210
DL 230

Total=525

When my bumper plates come in I will try my total again, I know I will be able to do more, I wont beat myself out mentally when I know I can get out from under the weights.

Allison NY Im coming to see ya in March!

6'/M/180#

DL 240#
Squat 185#
Press 100#

Crossfit Total 525

820

bs 330

dl 340

op 150

5'11/M/180 CrossFit Mississippi

BS: 275
SP: 138
DL: 350

Total = 763

m/6'4"/225/40

BS 405
SP: 200
DL: 405

Total:
1010

Started Cross Fit'n about a month ago. Great community.

"CrossFit Total"

BW 185

Back squat, 1 rep (Subbed 3 reps at 175#; this is supposed to convert to 185# 1 rep max)
Shoulder Press, 1 rep 130# (ties PR)
Deadlift, 1 rep (subbed 3 reps at 255; this is supposed to convert to 270# 1 rep max)

Resulting total: 585#.

Subbed 3 reps for safety on squats and deadlifts. Last squat felt like my back went over too much. My 3 reps for DL were pretty discontinuous, stood up and regripped for 2nd and 3d reps. I was psyched to get the 130 on the SP because I've been missing that. Barely squeezed it up. I was thinking of Coach rip's advice to think of pushing the butt from out to in position to get under the weight.

I went up on all lifts from last time by 10 pounds, but I am now using a more conservative converter so my total is the same as last time.

No CFT for me today...still nursing that slightly torn hammy from last CFT day. Plus, I'm at work today and have no racks anyway, so it's probably God's way of keeping me from further injury.

I was contemplating an active rest period for recuperation (I've been 3/1 or more for over 5 weeks now, and I'm feeling a little overtrained), where I would only do the CFWUx3 and the Burgener wu. Since September, I've taken a 5 day complete rest in October after 5 weeks and 3 complete rest days in November after 5 weeks to great benefit.

I ended up working on OHS, since I had no idea of where I am with those. When I started, I couldn't do a full OHS with a broom handle...mostly because I'd gotten so far away from leg training that I'd lost a lot of hammy strength and overall flexibility. It made me want them more (we're not normal here, folks)!

I was pleasantly surprised to have finished "Nancy" in November, despite not having OHS'd anything other than the 45# oly bar. That led to my curiosity to try to find where I'm at today.

After wu's, I did OHS (a to a) with:

45#x10(wu), 95#x10, 105#x5, 135#x3, 155#x1, 175#x1(f @ top), 175#x1(f @ top, again!), 135#x3.

I had to first clean, then push press, reset to back and regrip, reset foot placement to squat and press again to OHS width prior to my attempts, so I'm sure that 175# should be attainable very soon (I had no problem with the squat portion; I let the bar get out of alignment on the way up). This allowed me to work around the hammy, still get in some DL form and shoulder work. All in all a good day. CFT next time, assuming I'm healthy!

Post: 5x5x175# stiff-legged DL's; stretching. I'm still wishing we had bumper plates here (a rack would be nice, too).

What a horrible Crossfit Total for me :-(

I hit my PR in squat real easy. I had a new PR in me, but I was by myself, and I chickened out on hitting the new PR deep enough for it to count. I added 7# more than the last time to my press. The wheels came off on the deadlift. My deadlift was just a mess. I couldn't even get my last PR to budge. I was totally overthinking the mechanics of the lift. 29# off my last total PR.

42yo/189#

S- 306/336/346f
P- 182/197/202
DL- 365/405f/405f

903#

48yo/m/135
squat 200
press 110
dead lift 240
---
550

215/m/32/6'5"

Press - 165
Squat - 345
Dead - 385

CFT - 895

Totally surprised by this. My should has been messed up since Fran last week and I took the last 3 workouts off. My press was down 10 lbs. because I was being really careful and slow, was happy to get 165 up relatively pain free. Squat was up 30 lbs. legs felt really good and rested. Deadlift at 385 matched PR and I called it a day. Had I realized I was so close to 900 I would have added 5 lbs.

28 yom 225#

Skipped Total today subbed WOD from Parker Fire Crossfit, Parker CO

10 rounds of:
10 x 135# deadlift
15 push ups

11:13 - harder than it looked/sounded

Decided to still play catch-up on all the WODs I missed while sick.

CFWU

Fran as RX'd
3:32 (PR by 1:57!)

Front Squat 5-5-5-5-5
WU: 45#/10, 135#/5
WOD: 185#/5, 205#/5, 215#/5 (form was wavering), 225#/2 (fail on 3), 185#/5
Cooldown: 135#/10, 95#/10, BW/15

Helen as RX'd (threw it in for good measure)
Messed up distance on first round
~12 minutes, unofficial time

At brand X

run 1 mile
100 Back Extensions
100 Situps
run 1 mile

34:16

m28/205/6'2"

315(+10)
140(-10)
365(+10)

815

whoops

820

Did the BEAR WOD (Slightly Altered)

Used a thicker bar, grip got pretty tough.

7 reps of each of the following
[Squat Clean]
Front Squat
Push Press
Back Squat
Push Press

5 rounds
85/95/100/100/100

Followed it up with Kipping Pull Ups

20/8/10

Grip was absolutely shot after these pull up sets.

3xcfwu-pullup's

Squat-285,305,315
SPress-125,135f,130
DL-315,335,355f

CFTotal=780pr

265 SQ
145 OP
315 DL

725 Total

Nxt Time:
285 SQ
145 OP
325 DL

755 tot.

M 36 5'10" c. 150#

No barbells. Subbing CFT for APFT.

SU (2 min): 54 (last time: 55)
PU (2 min): 46 (last time: 46)
2 mile run: 15:43 (last time: 15:57) (PR)
[score: 74 + 70 + 77 = 221 (last time: 220)]

Satisfied with the run. Reality check for pushups and situps.

Onward!

51yo/M/189/5'9"

BS: 245
SP: 100
DL: 300

TL 645 PR all lifts.

deadlift 160kg previous 150kg
s.press 67.5 previous 60kg
squat 140kg previous 140kg
total 367.5kg/808.5lb
previous 770lb
before that 726lb

very very happy, closing in on 1000

25/f/5'2/132# (ack! ok now i know for sure it's the cookies)

breakfast: run 45 minutes = 6.05 miles, cfwu

WOD
back squat: 240 (pr)
shoulder press: 105 (pr)
deadlift: 250 (pr)
total = 595 (pr; so close to 600)

this gives me hope that the 3 lbs i've gained this past week is all muscle, hehe. but then, if i weighed just 8 lbs less, i would have today achieved my goal of getting a double bodyweight deadlift by '08. o well. the road is long and there is no finish line. i heart CrossFit!

post: "Nasty Girls"
3 rounds for time of:
50 x squats
7 x muscle-ups
10 x hang squat cleans @ 95#
time = 10:20 (pr)

Cara 26/f/5'6/130#
warm-up run, cfwu, db swing practice, then
3 rounds for time of:
15 knees to elbows
15 db swings (25# for her, 30# for me)
15 push-ups
15 pull-ups
15 box jumps 20"
15 back extensions
25 walking lunges
time = 25:23
i matched her rep for rep on all exercises. altho she was never out of breath at any point, afterwards she said she felt winded. metabolic distress, herpaps? hehe. this wuz a scaled down version of a wod from long ago that wuz deemed one of the hardest by a buncha posters. can't wait to try it with the full 21 reps on all of em... and maybe throw in burpees at the end to make things extra interesting.

BW 70kg
Squat 105kg
Shoulder Press 50kg
DL 150kg
CFT=305

38/m/194

Squat 260(PR)
SP 145 (dropped 10 lbs from last CFT)
DL 405(PR)

CFT = 810 (PR)

SQ: 235
SP: 135 Weak
DL: 405 So close to 425 I can taste it. Grip failed though missed twice.
Trying a wider stance on the squat and going down to an exercise ball to ensure proper depth. Hopefully some extra squat and shoulder work will get my total up.

CFT: 775

41/M/200

BS: 295
SP: 185
DL: 320

Total: 800

I'm not a fighter, so I've always kind of skipped of the Tony Blauer vids....that one made me want to learn.

071226 Not able to to CFT because of right leg in cast
071128 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

29/m/225

BS: 275
SP: 185
DL: 325

total: 785

32/male/165

Squat; 285
Press; 155
Deadlift; 330

Total; 770

Missed my PR by 25lbs. Not too happy with that. I was pretty sick and missed a workout cycle and lost about 5 pounds so I know that didn't help things.

35yo/F/6'3"/190lbs

Squat 175 (my back is the limiting factor)
Press 95
Deadlift 225

Total 495

New to Crossfit.
1st CFT.
27/m/225/5'9"
365 BS
185 SP
410 DL
960 Total

m/30/191

bs:365
sp:165
dl:405

total:935

For squat's, I do not go to 90 degrees to spare my knees. I almost get to the point of 90 degrees, but do not go all the way to that point.

M/170/50

BS:255
PR:125
DL:325

CFT:705

Age 52/BW 250#, still recovering from eye surgery, so no CrossFit Total. Subbed 20 rep set of OHS @ 80#/SA shoulder press @ 60# 12/8/4 per side/20 rep set DB Deadlift @ 50#.

20yr/M/150lbs

Back Squat: 245
Press: 120
Deadlift: 285 (PR)

CFT: 650

My first Crossfit Total
Back Squat 145
Press 70
Deadlift 145
CFT: 360
Definitely room for improvement.

M/225/25

CFT squat: 365
Press: 175
Deadlift: 425
Total: 965

3d CFT amd the total is probably maxed out unless I can get jump over a SP plateau
m/41/141
SP: 140
BS: 315
DL: 390 (almost grayed out at the top!)
TTL: 845

I think a lot of people have a mental block on deadlifts that holds them back- I see it here. They can BS a ton but hold back on DLs that have a shorter ROM.

28/M/155

1st time CFT
BS:190
SP:100
DL:225

CFT:515

34/m/250

BS 250
SP 150
DL 295

Total: 695

Been doing Crossfit for about two months now - mostly scaled down and working on technique, etc. These numbers are about half what they were 17 years ago when I was a senior in High School, which is a true testament to how weak I've let myself get. I have made leaps and bounds in these last two months and I'm sure these numbers will Total closer to 1000 next time. Off to do Barbara.

M 48 70" 180

Back squat, 1 rep - 255
Shoulder Press, 1 rep - 135
Deadlift, 1 rep - 365 (PR)

Total - 755
------------------------------------------
Compare to 071128

Back squat, 1 rep - 255
Shoulder Press, 1 rep - 135
Deadlift, 1 rep - 360

Total - 750

M/31/195

305, 315, 325 (tie pr)
155(f, 185# pp), 155, 160 (CFT pr, 165 pr otherwise)
396, 436(f), 436 (446)

CFT: 921, pr!

gettin' leaner and stronger! put together 3 solid ME efforts today, didn't back off after a few fails. I hope a 185# push press to break through my press barrier isn't considered cheating. Very good way to close out 2007!

M/52/205/6'2"

total 730 First time to break 700
BS 255 pr (one year ago 155)
SP 120 pr (one year ago 115)
DL 355 pr (one year ago 315)

28/m/210

CFT: 905
BS: 305
SP: 195
DL: 405

Body Weight: 164lbs.
Age: 36

Squat: 400 lbs.
Shoulder Press: 185 lbs.
Dead Lift: 415 lbs.
Total: 1000

38/M/202#s/75in

CFT: 540
BS: 200
SP: 115
DL: 225

Gotta say I was a bit hesitant trying for 1RM as I had no spotter. Felt like i tweaked a thoracic disc on the BS at 240# but I was on Smith Machine. Realize this score would be DQ'd. Seems like injury risk is highest during 1RM attempts. Just started CF and love it but the CFT was a little hairy. Felt like i only could output 75% without spotter.

First cft, first press, restricted by no power rack or spotter on the squat

840

M/27/170

128lbs 30 yo m
Squat 285
Press 120
DL 255

Total 660

Squat 290
Press 140
DL 360

Total 790

Correction from yesterday. Weights were unmarked and were 7#heavier on BS.

Back Squat
306# (PR), 316# (PR), 326#(f)
Overhead Press
135#, 145#, 150#(f)
Deadlift
315#, 325#(f) 325#(f)
CFT: 776(PR)

Tim:

bw 185#

BS: 295, 305, _315_
SP: 155, _165_, fail
DL: 365, fail, _385_

total: 315+165+385 = 865 (nowhere near PR)

I was just happy not to screw up my lower back!

Jodi (F/29/108) - A little holiday bloat. ;)
500m row
Mobility Drills

Squats
45x5
85x5
105x5
125x5
135x5

400 skips

Overall I just feel really run down today so I didn't push it.

*************************** 12/27

S:315
P:155 (165f)
DL: 435

Total:905

CFT done on 12/27: squat 270 (pr); press 125, dl 325, total: 720 up from 705.

As rxd (a day behind again)

Squat 310 , tried 320F
Press 165
Deadlift 370
Total = 845

Last time on 11/28
Squat 305
Press 155
deadlift 360
TOTAL 820

Before that > Total fit # is 804

33 yom/195#
CFWUx3
WOD As Rx'ed
BS: 275
SP: 145
DL: 365
Total = 785
Ran 1 mile (7:59)

m/32/175lbs

'TOTAL"

Squat: 1x250, 270FAIL, 260FAIL
Press: 1x140, 150, 160FAIL
D-Lift: 1x245, 265, 285
TOTAL=685
no P.R. by 15 lbs set earlier this year.

Back Squat: 275/285(f)/285
Shoulder Press: 135/140/145(f)
DeadLift: 285/295/305(pr)

CFT= 730

245/125/245=615

Been awhile since posting. Was away in London Ontario for 2 weeks then took 10 days rest around the holidays. I'm dialing it up slowly but I can surely feel the time off.

Kelly Moore - awesome numbers.

M/45/145
15 minutes on bike
CFWU
BS 215
SP 125
DL 245
CFT 585

BS: 315
SP: 155
DL: 395

855

make that 865...

Jeff- @ home
No Total today.
Just played around with back squat and OHS in new oly shoes. They will definitely take some getting used to.

squat: 345
SP: 155 (should do more, but nursing a rt shoulder injury)
Deadlift: 395

Total: 895

5min rope skipping + CFWUx2

Squat 120Kg (same as last time)
SP: Can't perform because of R.shoulder injury. Did 60s, 90s and 120s handstands instead.
DL 150Kg (same as last time)

CFWU X 3

BS 365/same as last time
SP 175/up 20# but still 10# short of first CFT
DL 335/up 20#
Total= 875 PR

subbed front squat due to shoulder issue
275
shoulder press
155
deadlift
475

total 905
32 yom bwt 248

SQUAT 230
PRESS 140 (PR)
DL 315

TOTAL 685 (PR BY 5)

cft = bs 205 + sp 125 + dl 275 = 605

About 50# off my prior CFT. In recovery mode from injury. Didn't have much in me

Tariq

m/28/195
Did this one a couple of days late.
SP - 165 (tied PR), last time 160
DL - 420 (PR, form was a little harsh), last time 405
BS - 365 (PR), last time 355

Total = 950
Total last time = 920

I'm getting 1000, soon. Can't argue with results, Crossfit works.

BS 160 Previous PR
SP 75 PR
DL 225 PR

= 460

12/28/07 - 745 (S-275; SP-145; DL- 325)
11/30/07 - 800 lbs
10/20/07 - 735 lbs

BW 129

SQ 200 PR (+10)
PR 95 PR (+5)
DL 215 PR (+10)

CFT 510 PR (+35)

Really happy. PRs on everything, and I have never before gotten all my bests on a CFT, which today I did, so my CFT PR was even bigger! Finally over 500, and getting closer to some goals. This is up from 440 last January.

46m200#

CFT: 780, pr by 30#

squat: 285
press: 175 (pr by 10)
deadlift: 320 (pr by 15)

56/M/188 BS 245, SP 135, DL 335 Total 715 improvement by 5

Squat:
10 x 20kg
5 x 60kg
3 x 80kg
2 x 90kg
1 x 100kg
1 x 110kg
1 x 115kg

Shoulder Press:
10 x 20kg
5 x 30kg
3 x 40kg
1 x 50kg
1 x 55kg
1 x 60kg

Deadlift:
5 x 50kg
5 x 90kg
3 x 100kg
3 x 110kg
1 x 120kg
1 x 122.5kg
1 x 122.5kg

CROSSFIT TOTAL = 297.5kg/654lbs

39/m/198#/6'1"

225 BS
115 SP
245 DL

585CFT

BS 290 (PR!)
SP 145
DL 315 (PR!)

I don't know what it was today, I was stuck at 275 on both BS and DL but I watched Nicole and Zac's CFT video and was inspired and got new PR's!!

DONE DEC 29

bw-198

wu
sampson, squats, goodmornings, presses, burgener, deadlifts, ringdips

wod-Crossfit Total-755 PR

Press-135 PR
115x1
145xfail
140x1 (new PR)

Squat-280 PR
255x1
275x1
285x1 (new PR)

Deadlift-355 PR
315x1
335xfail
325x1

Total-750

Made new PR on press and squat. Deadlift pr hasn't been close in about 4 months....no consistant workout schedule.

MC

Charity-
combined CFT w/ 5K since I took an extra rest day. It made for the fastest CFT ever but it's done.
BS-215 (-3)
SP-105
DL-264 (-4)
Total-584

3xCFWU

BS-185
SP-105
DL-205

CFT - 800 (PR)
squats - 155x5, 225x3, 280x2, 295x1, 305x1, 315x1 (PR)
press - 75x5, 110x3, 130x2, 150x1, 165x1, 175x1(PR)
deadlift - 155x5, 225x3, 275x2, 295x1, 305x1, 310x1(PR)

starting out too light with 1st set of 5 on squats and deadlifts
bw (212#)

press 135
squat 270
dead 275

total 680

all with massive head cold

25/5'9"/132 lb

Squat: 77 kg
Press: 35 kg
Dead: 95 kg

Total: 207 kg

27/6'6"/200 lb

Squat: 130 kg
Press: 68 kg
Dead: 175 kg (huge PR!)

Total: 373 kg (PR)

Crossfit Day 9
29/6'5"/184 lbs.

Squat: 185 lbs
Press: 100 lbs
Deadlift: 245 lbs
Total: 530

CFT
BS : 275
SP: 135
DL: 335

Could've done more on the BS and DL.
Maybe next time.

CFT: 745

Hey baby, I love you!

Late posting...Did Barbara on this date instead of this wod, who knew it would be Barbara the next day?

145lbs/30yoa

Did this on 12/29

Squat: 290
Press: 105
DL: 315

Total 710

Best is 800, but that was when I first started CrossFit shortly after 10 years of powerlifting.

12/30/07
CF Total "light" ()= previous totals

Christopher M/13/110
OHP 65 (70)
SQ 115
DL 130 (140)

Todd M/38/170
OHP 150 (160)
SQ 280 (320)
DL 330 (360)

38M/180

CFWU(3)

BS - 286#
SP - 143#
DL - 374#

CFT - 803#

M45/250#

BS: 375
SP: 185
DL: 455

CFT: 1015 (-20 from last time).

BS: 245, 255F, 250F
SP: 115, 125F, 125
DL: 295, 325, 345F

= 695, up 25 lbs.

For Derek who is stuck.

You need to get some very light weight plates to progress past your sticking points. Most gyms only have 2.5lbs which total 5lbs. This may seem small but is enough to prevent you from progressing when using heavy poundages. Go to
www.fractionalplates.com
and order a pair of 1/2 pound plates and progress in small increments which your body should easily adapt to instead of slapping on too much weight.

For Dmic,

there is nothing wrong that you can squat more than DL. You probably have a body structure more advantages to squating. In general, people with long arms, short torso and medium leg length are better deadlifters, and people who have short legs and short torsos can squat more than DL.

071128

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

Total - 905

071226

BS - 345 (Smith machine - power rack not available)
SP - 150
DL - 425

Total - 920 (PR!)

SP 155
Sq 205
DL 365
total 725

40y/o M
75" 203#
CrossFit Total:
Back Squat- 315# (PR)
Overhead Press- 140#
Deadlift- 335# (PR)
Total: 790# (PR)

39/m/199#/6'1"

CFWU x 3

BS 235# (pr by 10#)
SP 120# (pr by 5#)
DL 260# (pr by 15#)

CFT 615 (pf by 30#)

HNY

a couple of weeks ago I totalled 1,085. So, hopefully I can best that tomorrow... My hamstrings are fried from the past two workout so I'm taking today off as it would be pointless to squat and dead this way.

back squat- 495Ibs.
shoulder press-185Ibs.
deadlift-405Ibs.

Tariq and I ran in the New York Road Runners 4 mile New Year's run in Central Park. We each finished in about 30 minutes. Happy New Year everyone!

Happy New Year from New Zealand awesome people of CrossFit!

Rock on! 2 new PR's BS and DL

Squat 90kg
SP 50kg
DL 130kg

=270 (594lbs)

So excited to go 130 on the DL- aiming for that double BW goal!!!

Happy New Year from New Zealand awesome people of CrossFit!

Rock on! 2 new PR's BS and DL

Squat 90kg
SP 50kg
DL 130kg

=270 (594lbs)

So excited to go 130 on the DL- aiming for that double BW goal!

DL:
warm up: 135x6, 225x3, 275x2, 315x1
1repmax: 353x1 failed twice so used sumo style and got it!

SP: warm up: barx10, 65x6, 135x1
1repmax: 157x1 failed twice, 143x1 got it

SQ: warm up: 135x6, 185x3, 225x2, 275x1, 308x1 got it! but not sure if went down far enough. next time will have someone videotape me.
thus total: 805 lbs.

Late entry due to no computer available over the holidays.

32/M/235

CFWU

DL: 365 (PR)
SQ: 335 (PR)
SP: 155

Total: 855

First time trying the CF total. I am satisfied with the results and hope to improve the next time we give this a crack.

Awesome! An extra day of crossfit next year. I wouldn't be surprised if it involved burpees or lots of leaping..

Had to use my pull up bar as a weight rack. Nice sub! This is my first CFT, as Rx'd per journal.

Back squat - 50Kg/110lb
Shoulder press - 35Kg/77lb
Deadlift - 80Kg/176lb

=363

I underestimated all of my 1RM's. Ran out of weight on the Deadlifts. However, as I'm a week behind on all of my workouts.. I suspect I may have a chance in the near future to better my score :D

___________________________
Steve [crossfit puppy]

35/m/6'/205

975

Squat 350
Shoulder Press 190
Deadlift 435

M/173/33

Good total for the New Year.
BS:
315,355,365 - We put a flat bench under our butts to ensure that we are dipping just below 90 degrees.
SP:
135,155,160PR
DL:
315,355,370PR - Used wraps and a normal DL stance. Last time I used the sumo stance.

Total: 895lbs

NEW Total: 1,120

back squat: 505 Ibs.

shoulder press: 190 Ibs.

deadlift: 425Ibs.

24/m/5'11/205
cft:995
BS:425
SP:165
Deadlift:405

Total: 795 (up from 760 on 12/3)
Squat of 310
Still 135 w/ shoulder press
Deadlift of 350 (most in awhile)

071226
1 mile run
CFWUx3 push20/dip10/chins5/squats20/sits20
SP 170#
BS 275#
DL 205# (less than last time?)
TOTAL: 650

071128
SP 165#
BS 275#
DL 225# (still needs work!)
Finished with a set of 10 reps for each exercise.
TOTAL: 665

071020
SP 155
BS 265
DL 175 (needs work)
TOTAL: 595

F/27/130#

071226
1 mile run
CFWUx3 push10/dip10/chins5/squats20/sits20
SP 55#
BS 145#
DL 90#
TOTAL: 290

F/27/130#

071226
1 mile run
CFWUx3 push10/dip10/chins5/squats20/sits20
SP 55#
BS 145#
DL 90#
TOTAL: 290

Late, but wanted to post to compare to 12/26:

CFT @50/M/190

Total: 735

BS: 295 (305 failed)
SP: 145
DL: 295

5:00 jump rope
cfwu x 2

sp 135
bs 175
dl 285

cft 595

SP = 105 / 115 / 120
SQ = 135 / 155 / 165
DL = 205 / 225 / 245
CFT = 530

38/M/191--Syracuse NY
SQ: 275x4/315x3/335x2/355/165/375-DQ(not low enough)=365 (375 PR)
PR:115x5/135x2/150/155/160=160 (165 PR)
DL:315x3/345x2/375x2/385/395/404=405 (Ties PR)
CFT:930 (935 PR)

Oops.
2nd attempt on SQ should've been "365" not 165
and 3rd attempt on DL should've been "405" not 404

Age 36
BW 189

CFWU

SQ 305
SP 155
DL 385
CFT 845

Not my best, but I felt horrible going in and pretty good coming out.

Jennie: 26 F 160# 5'9"
CFT:
Squats=205
PushPress=95
Deadlift=235

Total=535

Squat 90, 92.5 pr
Press fail 52.5, 50
DL 110, fail 115, 110, 112.5 pr

153/68/218 = 439

295# squat
150# press
345# DL
790# Total