Congrats to BJ Penn for winning the title. Xfit gets another champion.

Been waiting for this day. I think I'm going to try and max out on this one, get it up to 360!

Perfect! Love deads. We'll see how Nancy feels in the morning though...

Day 4. Missing another one I've been waiting for.

I almost got a muscle up today! From total dead hang easily got the transition but then couldn't lock it out... again. But I got closer this time. I have to learn how to kip out of it or get stronger.. or both.

My everything is feeling 80% better. I think I'll be ok in a couple of days.

I'm going to Mikes Gym next Monday to learn from the master. I'm freaking out and counting down. I'll be AllieCali in 4 days :)

Nice to meet you today Eric. Awesome work. Hope to see you again soon!

Love deadlifts but I'm still recovering from a hip bruise. OHS are one of my favorites too and I had to skip them yesterday. Looks like I'm gonna have to just take this whole set off and come back at it after the next rest. HSPU's are something that I've decided I really need to master, good work on the vid. It's inspiring. That and double unders are two of things holding me back from writing as rx'd on a few of these workouts.

I envy that kid.

B.J. totally dominated tonight. His CF conditioning shined too.

Can anyone give me a hint on getting a muscle up? I did 29 pull ups today, but can only do jumping muscle ups. I hit the start of the transition and crash every time when trying from a hang.

Regards.

B.J. totally dominated tonight. His CF conditioning shined too.

Can anyone give me a hint on getting a muscle up? I did 29 pull ups today, but can only do jumping muscle ups. I hit the start of the transition and crash every time when trying from a hang.

Regards.

Sorry about the double entry...

w

It was great to meet you too Allison. Thanks for all the clean help. I know you'll get the muscleup, it's just a brain fart, you're for sure strong enough to do them.

Nancy today as RX'd: 12:22
Very tough.

This morning....
25 Ball Slams
25 Power Cleans (135)
25 Jumping uneven ring pullups
3 rounds
21:50
That was a kick to the groin at CrossfitSBK

Thanks so much to everybody there for showing me a great time and giving me a whoopin. I will be sure to see you all as soon as i can

Eric: CrossFit South Brooklyn is like a kick to the groin?? uh-oh It's fun too!

Wally: Watch the videos with Rob Miller coaching the muscle up.

Wally,
to get a muscleup, keep the rings close to your body and do a strong kip. The most important thing is acceleration and getting those rings close to your body. Same princples that apply to the olympic lift. Start it slow and kip hard, rings close to your body and you'll be at the bottom of your dip.

Allison, it was a blast. And 30 pound ball slams? i was unaware

hi,

can someone please explain: Deadlift 1-1-1-1-1-1-1 reps, to me before Tuesday?

thanks
mike

rojo@sympatico.ca

hi,

can someone please explain: Deadlift 1-1-1-1-1-1-1 reps, to me before Tuesday?

thanks
mike

rojo@sympatico.ca

You pull 7 Deadlift singles. For example Deadlift 1x315,335,355,365,375,385,395

A single rep max effort deadlift done seven times Mike.

Mike: Chill and keep an eye out for Bingo.

Wally: Are you using the false grip? It won't happen without it.

Eric: hehehe Don't blame me for that one. It was all David. I'll be your best friend if you can sneek me into the pool!
I'll race you!
I'll take it easy and promise not to beat you by too much

Got up early for this one!

225,275,315,365,405,505(PR)

Woohoo I'm in the 500 club!

Had to cut it short because of time. Going on an op. See you guys in a couple of days.

Visiting Colleen in Baltimore, this weekend. CK say's "hi" to everyone! Tonight we worked on cleans, snatches, pull ups, handstands and 24" box jumps. Everything was feeling good by the time we left- two hours flew right past us..

Getting to this WOD tomorrow. Can't wait!

CrossFitters, for the last few days you put up with this ever growing message for your valuable input.

Help us name our new Puppy.

http://www.thechaoscompound.com/The_Blog/Entries/2008/1/15_New_to_the_Family_files/dog%20name.pdf

Names nominated for the puppy: (puppy is a female)

Ares 

Havoc

Mayhem

Patriot (Patty)

Liberty (Liberty)

Hurly (Pukie's Dog)

Bulger (because of the eyes)

Handsome Joey

Smart Joey

Eris (Goddess of Chaos and Dischord)

POOD

HALO

Spunk

Spooge

Durga (Hindu Godess of war)

JD (Joey's Dog)

Jihad

Muhammad

Kip
Zulu
Queen Latifah
Chili Bean (Yelled with a high pitched Southern Accent, it IS FUNNY)
Laid Back Joey "laid”
Ranger
Scout
Joan of Arc
Penthesilea (Amazon warrior leader)
Himoko (Hittite woman warrior)
Jingo
Queen Urraca of Aragon
Kahula and Wafeira (Female Arabian army commanders 600 A.D)
Visna (Viking war queen)
Thordis (Viking)
Argel (in memorial of
Joe (as in the great Joseph McCarthey, thanks Brian)
Wulfhilde (daughter of Duke Magnus of Saxony)
Frannie Elizabeth, Helen etc. (CrossFit “girls”)
Infidel
Daisy
Booger
Cartman (because hippies are silly)
Acky
Shop-keep
Gamboa (favorite NCO)
Justice
Taco
Not As Annoying As Joey (It is nice to be loved)

Please email us suggestions or post them here.

joey@thechaoscompound.com


We have had people inquire about shirts, if people are interested I will have some made up all proceeds going to
http://www.stevesclub.org

Please look at our site, see how we operate.
Advise if you are interested.
http://www.thechaoscompound.com

the most popular names so far are

Pood
Frannie Elizabeth
Eris
Chili Bean (with a high pitched slightly Southern Accent)

Well here we go

And The Winner is

http://www.thechaoscompound.com/The_Blog/Entries/2008/1/19_And_The_Winner_Is....html

Thank you for the emails and post.

We also would like to thank Coaches Greg and Lauren Glassman for letting me do this and not launching it out into the abyss of cyber-space.

Duncan,

How's the free-standing HandStandPushUp coming along? Are you almost there?

Rob

Duncan,
You rock! I am going to show my three boys your video tomorrow. Crossfit Kids are coolest!

Gnat

just did nancy as rx'd

17:19

m/34/173

Ok, the video finally loaded- I'll be copying this progression, and hopefully be able to tackle some HSPUs myself soon.

Ahhh....deads, I can do these as RX'd! Think I'll try for a PR today....er, tomorrow.

Brand X breeds beasts.

did my own wod today:
3x5 mini bear

2x6 hang cleans
2x6 hang cleans n push press
2x6 db shoulder presses
2x6 high pulls

in essence, a CF type bodybuilding workout
thoughts folks?

Duncan--you are AMAZING!! Great job, buddy.
Dillyocity (Dylan) says "hi".

ugh... thanks for telling the results of the fight that i had taped =/

A huge group walks into Don Jose's in Fullerton in December and takes up the middle of the bar area to eat. One guy is wearing a CF T-shirt.
Turns out it's the Martin family.

A guy walks by Jeff Martin twice to get a pitcher of beer from the bar.

Turns out to be me.

Nice going Brand-X.

Not trying to bash Duncan or anything (I can't get full ROM on HSPU yet) but I noticed his hands were very wide.
Would that make it easier?
Is there an "official" hand position for HSPU?

It says: 'post loads to comments' - looking to see where it says: 'post puppy names to comments'.

I just started crossfit, and am still working my way up to doing the workouts to their fullest. I was just curious as to whether most crossfitters stick entirely to the WOD for their exercise or also precede/end these workouts with other lifts? I could totally see how the WOD alone builds an incredible athlete, but it seems like some of the people in the videos do a little more than the average. Either way, I'm psyched to keep going with it!

I just started crossfit, and am still working my way up to doing the workouts to their fullest. I was just curious as to whether most crossfitters stick entirely to the WOD for their exercise or also precede/end these workouts with other lifts? I could totally see how the WOD alone builds an incredible athlete, but it seems like some of the people in the videos do a little more than the average. Either way, I'm psyched to keep going with it!

Where are the music mash up clips that are used in the videos? Specially from the Opt video the other day...Sure its been posted, sorry ahead of time to keep bringing it up...

GREAT video-I will use thos with my other kids to teach them the hspu! -my son has just started working with Keith W at the black box -he is 7 and has also started gymnastics-got his first hspu (with one abmat) away from the wall this past wed! These kids are asweome. Duncan-congrats-hope u and my son can meet sometime. Looking forward to the black box getting a full up and running crossfit kids program. My son is already addicited to the rings, L sits, squats, cleans, and overhead squats-after two sessions. the coaches and progam are awesome. Thanks to this great community. Though I disocvered it at 37 at least it is here for my 7 year olds and 4 year old! Keep it up guys-tI show my son all the videos posted. He loves it. especially when the black box posts pictures of him as well :)

Freddy, I have been called a lot of things,
but "beast breeder" is a new one.

Skipped Lynne, Rest Day, and Nacy and sub'd with 3 days of great bad a$$ skiing at Mammoth Mountain CA. I attribute my 3 full days of bumps, trees, and steeps to Crossfit. Without it I would be crawling to the bar right now... instead of jogging : )
Also noticed easier adaption (is this right word) to the altitude this time around. Its gotta be the burpees.

40y/o tired M
75" 201#
Deadlift
315#/320#/320#(f)/315#/315#/315#/315#
...done at the end of an all nighter
not close to PR...I'll be needing more sleep and better food.

CAN'T DO DEAD LIFTS NOT RELEASED BY DR YET FOR THAT SORT OF WOD,BUT WILL DO YESTERDAYS "NANCY SINCE I MISSED DOING IT.

I'm about 3 weeks into the wod's. I see that some people do the 'cfwu' before and sometimes after their workouts. what movements does the 'cfwu' include?

Thanks,

julie the cat

m/6'4"/220lbs

BJ - He's the man. I'd like to call is a dual victory, for crossfit AND jiu-jitsu. =)

That crossfit kid has me beat, I can't handstand push-up to save my life. I'm getting on the 6-week program, just like him. Started today, in fact.

One more thing - I'm very new to this, but so far EVERY question asked on here since I've been doing crossfit 3 weeks or so ago has already been answered on FAQs or the exercise demos.. I challenge you to explore the sight, not just look at the WOD and bail. So much good info on here.

Oops, all questions answered EXCEPT #38. =)

BINGO! Where are you, We need you...

#43 Julie the Cat-
Welcome and check out the FAQ's for the CFWU (official CrossFit Warm Up) located on the top, left hand side of the home page. There is tons of great information in there and it is always being updated. I highly recomend spending an afternoon (or evening or morning) reading everything.

Happy CrossFitting!

Kate

Thanks for the video, I'm looking forward to showing it to my kids.

The Wide Arm Stance-
My $.02 about it is that it is more stable and comfortable.

Kate

Allison, you're more than welcome to come to my pool, just give me a shout and I'll let you in. And when we race, I promise not to beat you too bad. ha

Speaking of swimming, the MLK meet hosted by Asphalt Green is a lot of fun to go to if you're looking for something to do this weekend. We have some realy great athletes, especially our 12 year old olympic trialist Lia Neal who owns the 50 and 100 meter freestyle age group records who is going for the yards records. That's exciting. Anyway, it's a great time and a chance, for some of you people with young kids to get them interested in a great sport.

Peace out home skillits

Hi guys, im not sure if any one has asked this question before.. im really interested to see how many people across the world are doing crossfit.

Is there anywhere i can find out?

Way to be Duncan!

27/M/210/6'1"

225x5
315x2
365x1
358x1
425x1
405x1
315x6

#49 Chris - Check out "In Search of Crossfitters" on the message board.

190k
200k
210k
220k
230k

Gary 51/205........355lbs PR
Jim 48/165........315lbs PR!!

We started out with CFWU...began DL at 225 and went up.

31yom. 5'10". 174

day late Nancy as RX'd
16:06

too slow.

cfwu

asrx

295
315
335
355
375
395
395

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

Looks like a fun today. Not going to be good one after a friends B-day party and too much beer! Now I know why I don't drink...argh!

Looks like today will be a lot of water and good food to fuel up for the work out.

Dustin

24/m/200
as rx'd
225
275
325
375 f
365 f
345
355 f

Legs sore from OHS yesterday plus me and my buddy stretch made a 10 ft slosh pipe yesterday and walked it up and down the street, so I'm blaming my terrible performance today on that.

42yo/188#

336/352/352/352/362/372f/372f

I don't know why deadlifts f me up in the head so bad. Once I start getting up in the heavy weight I get all freaked out about jacking up my back, even when I know I am doing it right. It's just a mental thing I'll have to get past if I want to get heavier numbers. It stems from jacking my back up last summer.

Hope everyone has a great day!

As rx'd 275, 295, 315, 335, 355, 365, 375

35/M/76/252
385,405, 425,405,385,385
225x15 for technique afterwards
Finally broke the 405 wall. It's not a PR but it's the best I've done since joining the army.

32/M/5'11/160

Been lurking for a long time, but had a passed a significant milestone (in my mind) today and needed to share it with somebody... I finally broke 300# for my deadlift!
225,245,265,285,295,305(miss),300(PR)
Thanks to all who post regularly, I read through most of these everyday and your thoughts and direction are more helpful than you know.
Thanks coach!

Mornin'. Sleepy day here chez bingo.

I just mosyed (mosied?) over to the FAQ and got humbled. All of my efforts at stylish explanations for naught. EVERY question I've "pre-answered" in January is answered in the FAQ. Jeez, there are even two links at 4.9 on the 1-1-1-1-1-1-1 format, including a WOD video. Warm-up and then do a series of single reps in an attempt to hit your 1 rep max for deadlift. Record the last 7 single reps.

Every WOD has an implied warm-up. Many people do some version of the CF warm-up, conveniently described in the FAQ. A warm-up of some sort should be done before strength days like today and before running days like a 5K. In some cases it is in the warm-up that the best CF'ers become so; witness OPT Mommy's description of a 45 min. WU for OPT before "Fran".

Some folks do "skill" work pre- or post-WOD. I've noticed that in some of Gee Ohcoin's (gaucoin) posts at OPT-the gym. But most of us, we mere mortals, find that the WOD with a warm-up is just enough to keep us fit for whatever life sends our way.

So, repeat after me: "The FAQ is my friend...I will search the comments before I ask a question...I will subscribe to the CFJ..."

Duncan is adorable! Ah, childhood. If only I weighed 75 pounds and was not afraid to break my neck... =o)

My first WOD...just got turned on to CrossFit on Friday.

24/m/5'10"/195

185
185
205
205
205
205
205

This workout is just like the Lynne workout - I need to know precisely how long to rest, what kind of bar to use, what kind of grip is allowed, are shoes permitted, can I drop the deadlift rather than control it on the way down, etc....help me, I can't think on my own.

25/m/185/5'9"

As Rx'd

280-285-295-305-315-325(f)-325(with straps)

so as you can see i used some straps there at the end just wondering thoughts on that? I know that using them helps to get more weight on th bar, and exercise at a higher weight, but you lose on the grip strength, so what is more benificial, working at a higher weight, or getting it so you can hang on to the bar at the weight your at and going from there? I'm sure there is a journal I'm missing or article somewhere, anything would be appreciated, as always...

viva la revolution!

37/m/145/5'11"
165
185
195
205
210
210
210
legs a little sore from yesterday but no excuse, i'm just skinny and weak....see you guys here tomorrow

100kg for all 7 reps

done at the PD...
205-215-220-225-235-240(f)-240(f) can't get over the hurdle

came across these on another site, may be another option for doing muscle ups (or progressing up to them) and some other exercises if you need to get creative at home for a workout. just passing it along.

www.elitefts.com

look for the blast straps

perhaps the best part is when the dog licks his face in the middle of a set. Good for concentration. Looks good Duncan.

4 minute 52# kb snatch set

5 minute rest

Beltless, strapless standard style straight bar deadlifts (bar controlled back to floor):

255, 265, 275, 280, 260, 255, 255

Back a little fatigued; did not push the top weight.

M/37/186/70"

Modified workout. Wanted to ensure that I could really do the weight so I did 2 reps of each to prove it to myself. Injured hip last time on this one so I took baby steps with the weight.

CFWU X 2
DL WU 135 x 5

185 x 2
205 x 2
215 x 2
225 x 2
235 x 2
245 x 2
255 x 2
265 x 2
275 x 2
285 x 2 (old PR)
295 x 2
305 x 2 (new PR)
310 x 2 failed attempts. Could not get off ground :(

i was held back by poor technique... i'm still getting used to doing deadlifts. next time i expect significant gains.

225-275-295F-295F-285-285-285 (and one more at 295 to prove i could do it, but it was ugly)

WU
.5 mi. walk on treadmill
dL 135# x 10(2X)
dl 185# x 5
WOD
225/245/275/295/305/315/315

34/M/77kg

As Rx'd:

170
160
162.5
162.5
162.5
162.5
165

3 min rest between sets

So I am sitting here waiting for the cable guy to arrive, wishing he would hurry, so I can go do the WOD.

I began to wonder if there was a certain order to the crossfit total lifts.

Guess where I found the answer???????

Rob,
I can do one freestanding, but with my Dad holding me. I am geting better at them.
We miss you.
Duncan

51/M/190/5'9"

CFWU 3x

135x3
185
225
245
265
275
295 failed (twinge in back)
295 failed

hmm...down 25 lbs from PR. Feeling tired. Working all weekend at Sundance.

CFWU X 3
18 min 27 sec

Deadlifts
95, 105, 115, 125,135,145,165
time 8 min

Indoor bike ride
15 min 42 sec

Total WOD time 42 min 9 sec

32/M/203

225
255
275
295
300
300
300

I hit my personal best, but I just couldn't budge a pound over 300. Sorta makes up for falling short yesterday.

Wearing high knee-socks today to protect the shins a bit.

33 m 190

cfwu x 2

DL warmup:
bar 15 reps
135- 15 reps
205- 5 reps
255 - 3 reps

3.....2.....1.....

1-315
1-365
1-385
1-395
1-410 PR
1-415 (f)
1-400

Having had 3 back surgeries (lumbar...L5S1 and L4)
since 2002 (last one end of 2003) one learns when to back off when.......................
ah who the hell am I kidding, I still have yet to learn how to back off! LOL! Sacrificed a bit of lower back comfort for the next day or so, but no great reward comes without pain and sacrifice!

THIS AFTERNOON.......

Will attempt a 1 mile lunge. Have made a couple of calls to see who wants to join me, but oddly no one has returned my calls! Go figure, how strange!
No time like the present...

3........2..........1........(eat, then rest, THEN go!)

Another great day in the CF world. Struggled with grip at the top end, or else it could have been better. Guess all those 12 ounce curls really don't help in that area. Looking forward to seeing the gain next time this rolls around.

Boo: 315/325/335/345/355/365/almost 375 (all PRs)
Beck: 315/325/335/345/355/365/...allllllmost 375 (PRs past 345)

SWEET!

Hey #60 Flynn, looks like we both broke the 300 mark today for the first time. Congratulations! Let's see if we can break 400 next. I bested my old PR by 25lbs. Felt like a good animal today, good 'n strong!

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

CFWU w/additional stretching.
Deads WU with 205 x 3.

285-295-300-305-310-315-**320**

Previous PR 295. I'm havin' steak today!

26 yom 6'2" 155#

CFWUx2
2x (135# DL x 10)

225-245-255-275-285-305(-5 of PR)-225

28/m/210

as rx'd

365
385
405 PR
425 F
415 F
415 F
410 F

Marty 39/m/185

245
275
295
315 (pr)
275
245
245

more better faster

~~

Mikeyb 47/m/180 (prev pr: 225)

245
275
295
315 (pr)
275
245
245

BJ -> great, great fight

#31 Ron Nelson

Do you live in Fullerton or were you just stopping by?? I live in the area and Crossfit at a globo in Yorba Linda.

Reference the HSPU video: I love the progressions shown, and I am going to use it in an upcoming seminar to illustrate the concept of progression. The only criticism I have (and maybe it is more of a question) is this: the lack of control while coming down onto the ground (while commented on in the video) has to be eliminated completely. I have been having recurring upper back "tingling" lately. My chiropractor has been trying to deal with it for about 6 weeks now, and I (initially) blamed it on all the upper body strength that I have gained over the last 6 months (thanks to CF and SS, particularly kipping handstand pushups).

Now, this is where my criticism/question comes into play: I mentioned that I do kipping HSPU's to my chiro, and that I rest on my head occasionally to rest my arm(s). She looked at me like I was the biggest idiot in the world, with a "You do WHAT!?!" look on her face. I sheepishly admitted that the upper shoulder tingling likely coincides with how long I have been doing kipping HSPU's. I was told to cease and desist putting that kind of pressure on my spine, although the "normal" HSPUs and shoulder presses are fine.

Is this a "Well, duh! [with about 50 exclamation marks]" moment, or is resting on one's head (and also the forces associated with having your head on the ground and then executing kipping HSPU's) acceptable. I have never felt any sharp neck pain, only this somewhat recent tingling in my shoulders. I will also mention that I worked up to resting on my head (with feet on wall for balance), first with both hands always on ground, then one, then neither.

I will likely post in the forum as well, but I figured a warning/question would get a lot of exposure here, what with people being averse to looking elsewhere for information (*eye roll*)

AL

#57 hey freddy, there is a pretty good article in Nov journal regarding this.

6' 190# M

CFWU, DL: 135X5, 225x5

1)315
2)335
3)355
4)355
5)355
6)355
7)355(f)
8)315 to make up for failed 7.

080120
No way to do WOD w/ injury

070930
135,225,275,325,345,365,370
total=2040

070825
225,275,295,305,305,305,305
total=1710

pb day!
223,233,243,252.5,262.5,267.5,270 (pb)
last time 240
post: amrap pull up's = 15 (pb)

Previous PR at the last CFT: 145
130
135
135
135 (failed at the ground)
135 (failed at the ground)
132.5 (failed at the top)
132.5
130 (dodgy)

still feeling the effects of Nancy (and possibly a few MGDs? )

47 yom 160#
275/285/295/300/305/295/295

Finally stopped my precipitous slide in the deadlift. Hopefully can get back to were I used to be.

DommyB #33,

Sorry Brother I should have been more sensative to your lack of ability to adapt. My Bad.

I guess I was being selfish in asking many of my friends and aquaintences as to help our gym name its mascot.

If it ever were to happen again I would, just announce the name

HURLY POOD (which we say like the description of Chili Bean)

and instead of linking to something like this like this

http://www.thechaoscompound.com/The_Blog/Entries/2008/1/19_And_The_Winner_Is....html

I would just say

THANK YOU CROSSFITTERS

so thank you DommyB, for your little way of putting me in my place.

#87: I live in Anaheim, but eat and drink in Fullerton.
My KB and I do our thing at work and I train at various 24hr Fatness locations in North OC.

155-175-180-185(fail)-185(fail)-185 success.
Only had my squishy shoes today and matched my prior PR of 185.

27/M/180

255,275,305,355,375,355,305

34/M/170

225-275-295-3`5-345-365-385

Duncan Martin,
You are truly amazing!
How old are you?
My daughters are 9 and 7 and they are athletes like you. They are long distance runners, ran the Kid's Death Race in Alberta two summers ago. They love CrossFit too! They are on the CrossFit Edmonton page today. Check them out here.
www.crossfitedmonton.ca
Keep posting, I'd love to hear of your continued progress. Maybe someday I'll get a HSPU too!

Bev K.

33/M/75kg

Warmed up to working weight then hit 162kg's (357) X 7 singles.

Left 2 mins between singles and based on last rep, weight was spot on. Works out as 90% of 1rm.

275-285-295-305-315-325-335-345
new PR

435

440 failed
445 failed

I only had access to 50# DBs.
5 sets of DL for 10 reps then 3 sets of Shoulder press for 2 reps.

CFWU X 3
295, 305, 315, 325, 335, 345, 355

BW 172

Up to 426 (PR)

First time doing DL's above body wieght since my back injury.
205, 225,245, 265, 275, 285, 225 X 3

39/190

as rx'd top set at 450

I was thinking of switching my workouts to the morning instead of after work. I was wondering what I should do about food though. I don't want to crash and not perform well, but I'd like to avoid pukie too. Anyone have a suggestion?

2 mile run

135x10
225x5
315x2

wod as rx'd

415x1x7

10 rounds of...
100 yd swim
20 push ups
20 crunches

185-225-245-265-285-305-325f

M/56/202/70"

Question for the group regarding sub for overhead squat. Squatting is no problem for me. Back squat mid 400's front squat 200+. I cannot seem to perform the OH postion with good form, due to age induced flexiblity issues. I am working on this, but in the meantime I am going to sub #95 overhead walking lunges in their place. Just finished yesterdays WOD using this substitution. Any comments or suggestions?

275, 280, 285, 290, 295, 300, 306(f)

M/43/260lb

385-390-395-400-400-400-400

Previous started at 365, went up to 385.

Newbie here.... Started CF 4 weeks ago and loving it!

I have searched for several hours in order to avoid asking a repetitive question, but am in need of assistance. Someone posted an Affiliate website that has scaling for each current WOD, but I can't find the thread. It's not the one listed in the FAQ section. Would love it if someone can post the link for me and I promise to save it in my favorites.

I really enjoy reading posts that encourage everyone to improve. Can't wait til I can do more WOD's as RX'd!

Suzie

Neil 40/5'10"/175
242 242 252 252 262 272-PR 282-F

AM: 2K swim

PM: WOD as RX'ed
225-250-275-295-315-335-350(F)
350 is a PB, but I would like to see 405 up there. Have a good day.
Angel

BW:80

160
170
180 (horrible form)
180 (f)
175
175
175

135,155,175,195,215,235,255 PR

7x1 deadlift
275-295-315-315-315-315-315

+ extra work towards acheiving higher pull up reps and free standing HSPU:
5 sets of max reps - supported hspu, dead hang pullups
10, 4
9, 4
6, 3
5, 3
4, 3

25m/244lbs

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

27/m/201
255-265-285-325(f)-285-285-285

pre - fat bar bench press - 195 x 3 x 5
DL - 407,412,417,422,427,432(f),432(f)
post - Liz practice

bwt-160

Hey SuzieQ-
Here is the site you were looking for. A small tip, look in the forums on their site for the scaling.

http://www.brandxmartialarts.com/

If you lose the site, it is on the main CF page almost at the top of the Affliates to the right all the way below the certs and seminar listings.

Kate

Thanks Kate and Jeff for replying so quickly!

I am aware of the Krav Maga website that is posted on the FAQ page and find it quite helpful.

I am searching for a different affiliate website that someone had posted, which also has scaling on their homepage.

I figure the more info I can get to find what works for me, the better!

Thanks, Suzie

44/180

403
418
463 PR
403

Happy with the PR and happier that all body parts are still intact.

SuzieQ:

The other affiliate is Mid-Ohio CF in Ashland, OH. Find it on the Affiliates page; it's the first one listed under Ohio. I was just showing it to Mrs. bingo!

www.midohiocrossfit.com

Welcome aboard. Fasten your seatbelt.

39yom/190

315, 330,340,350,360,380,370 then grip exercises

#108

i work out in the morning, an about an hour before workout i have 1 banana, 1 apple, 1 orange, and 1 cup of coffee with a scoop of whey protein in it. seems to workout for me.

OK! Very proud of myself!

deadlifts:
135/155/165/165/175/185/195/195(PR)

I am so happy! My goal was to DL my bodyweight. I had my own cheering section in the gym today. Some guy said he'd never seen a woman do DL's. Then I banged those babies out!

Me=Happy dance!

15/M

As rx'd

275-315-335-365-375-390(f)-385(f)

LOL,
Just for clarification, we have been a CrossFit affiliate for 4 years. We run 20 adult CrossFit classes, 4 CrossFit Kids classes, 3 Crossfit Kids advanced classes, 1 Crossfit team training classes, and 1 CrossPit class. We also offer 2 Krav Maga classes.
We prefer to be labeled a CrossFit box that offers Krav Maga.

deadlifts....95 start 215 end

46 / 172

290-310-340(f)-331-340-300(5)-300(5)

Tied my PR at 340. Didn't think I'd get it after the fail.

Finished with 2 rounds of 10 PUs, 3 MUs, and a 30 sec Handstand hold - not for time. In the second round got the 3 MUs in a row - not with turning my hands out. I've never done MUs in a row before.

183/193/203(f)/203(f)/203(f)/203(f)/203(f)

24/F/5'8/130#

135,135,135,155,155,175,175(PR by 40#)
Did this with a bruised tailbone from Jetski accident, powered through it though :-)

Shoulder is bad; did the WOD, but a bit lighter than last time (where I hit a PR of 355).

7x1x315

Then did 15 intervals on the slideboard (:15 on, :45 rest). Next time, we'll stick to 2:1 rest to work intervals to make up for the slower pace of the slideboard vs. skating.

Still recovering from a tweaked back:
135
185
225
275
295
315
325

135 x 10
225
275
295
315
295
295
295

Jeff- sorry for the mislabeling!

Bingo- thanks for hooking me up with the website I was trying to find.

The kool-aid tastes good....

Duncan dunkin' it! Rock on, bro!

28/6'1"/185#s

135, 155, 175, 195, 205, 210, 215 (PR), 220 (PR!)

Although, I didn't feel it in my Gluts much; just a little. Should I be feeling Deads in my gluts? quads? hams? Any input here?

Lumbar still tweaked...practiced form...1 @ 135, 1 @ 155, 5 x 1 @ 175

mod. Cindy: 3-6-9: 15 min
sub back extensions on stability ball
Pullups/Pushups/BE
10 rounds

As Rx'd
Burgener WU(x3)
First time max deadlifts
Deadlifts:
295
305
315
325
335
345
355
Next Time will start higher

bw 170

440x1x7

44 yom and 279.5#'s

DL 7x1: 405/425/425/425/455/455/405

315 335 345 355 365 375(F) 335. PR is 375, started a little lower this time to get concentration dialed in better.

225
245
265(previous PR)
275(PR)
280(f)
280(f)
225x3
225x3

Cooled down with 5 rounds of:
200m jog
5 HSPU (wall assisted)

46 196

350,370,385,400,375,350,350

Mainly grip exercise. 40lbs below crossfit pr.

gym bar "chrome" finished /slick for half of area i put my hands and abrasive on the other, leading to rips and slips,

Another first. Have never done max deadlifts so this was quite experimental.

WU: 5 min treadmill
Samson stretch
15 situps/push ups
OH squat w/ 45 lb bar
5 pull ups
Deadlifts 135 x 5 for form

Deadlifts:
205
225
245
265
275
285
295

m/218/29

405
405
405
405
f-410, 405
405
405
f-405
405

I couldn't do 405 a month ago sans belt, even once. All hail crossfit.

CCTJoey. Good name. Ignore #33. Seems like DommyB takes "load" figuratively anyway, as his post was a bit of one wasn't it?

m/33/70/193

315,405,495,405x4x1

M/17/165

Back again, 185/225/245/255/260/255/245. Not what it was several months ago, but still, only 25lb off from PR, will be there next cycle

50/197

225-245-255-275-295-315-335

37/m/6'3"/268

warm-up 7x135
1 205
2 225
3 245
4 265
5 275
6 275
7 265
made attempts @ 285 and 280 between rep #5 & 6, attempted 280 and 275 between #6 & 7

M/27/196

Kim Phan Rx'd 5 rounds of 5 reps at 69# (Since I am learning the motion and lower back is weak.)

max today: 236 :(

39 YOM/5'10"/188#

CFT w/u, then Romanian DLs, Hang Cleans and 135# DLs.

225/275/325/365/375/375. PR=405

Finished with ring PUs, then a couple sets of 25 bodyweight PUs and dips.

38/m/153.5

1-175 2-195 3-215 4-225 5-235 [pr] 6-245 [pr] 7-255 [pr]

28/M/160

205/225/255/275(f)/265/270
25lbs off PR.

24/m/180

315/355/365/385/405/415/385

M/35/195/6'

I'm a newbie, started crossfit about 6 weeks ago. I'm lovin it. I love the workouts, all of the new stuff to learn, and all of the motivational material that keeps getting added to the site. Strangely, I'm addicted to reading these comments!

I haven't had a question yet that I couldn't find the answer on the site within 5 minutes of looking, except maybe what to name my new puppy, but now I have tons of options... (:

Bingo, thanks for attempting to keep the "already answered elswhere" questions to a minimum.

Deadlifts, normal bar, no straps or belt.

185/205/225/275/300f/300f/285

Disappointed I didn't get the 300, but since this was my first time deadlifting in 13 years, I feel pretty good about it. I'll get it next time for sure, I did too many warmup reps...

Oorah!

http://speedendurance.com/2007/10/25/matt%e2%80%99s-preparation-for-a-world-record-pull-up-attempt-a-60-second-pull-up-wr/

here is a 60 sec pull up record attempt (successfull with 46). the pull ups are supposed to be normal, no kipping leg/hip assistance (looks like the guy uses a bit of a kip in the video though). there can be multiple sets done in the minute if necessary.
i see people posting here saying that they have done just as many. why don't i see you guys going for a record?

M/38/218

205/225/245/255/255/265/275

Worked a round of 10 pull-ups and 10 dips between each DL.

Jummped rope afterwards. Knocked out a set of 100 DU's, and worked technique on several jump moves.

33/F/127

1. 154
2. 198
3. 242
4. 253
5. 253
6. 242
7. 242

New PR!

Age=28
BW=187

As rx'd.

185x8 wu
225x5 wu

325
365
385
385
405
405
415

Time to give credit where credit is due. The Miki and Jeff Martin deserve tons of praise and recognition for their hard work with the CrossFit Kids program and building Brand X into a solid model for other affiliates to emulate.

Thank you guys and continue to look forward to receiving the CrossFit Kids journal every month. Always packed with top quality content.

Keep up the good work!

Steve
http://stevesclub.typepad.com/

Amy
37/63"/124

8x88,5x110,5x132
154 165 175 185 190 195 200F
PR by 10!

Handstand practice
Pull up pyramid - 1,2,3,4,5,6,5,4,3,2,1 on the minute.

M/35/158

190/210/220/230/250/270(PR)/280(PR)

Happy with form this time, but still scared to go all the way to failure. Although I think it was not too far away this time. 2xBW is in sight!

(I used to be "PM in cgy", but changing to "Pierre in cgy" as "PM" gives me too many false hits when searching for past results).

I decided it my be fun to try for new PR's on press and squat in addition to the DL. I managed my pr on the press at 145 and I increased my squat by 20lbs for a new PR of 275. This is a great day!

39/M/170

CFWUx3
215
220
225
230x4

58/m/175/74"

DL: 1 rep each
205
225
235
245
255
265
275PR

Did 265 on 12/23/07, which was a PR at the time. Hope to break 300 one day. Worked in 8-10 reps of ring push-ups (my new Xmas toys) between sets 1-5 of DL. Trying to get to where body is in standard p/u pos, instead of at an angle. Getting there slowly. Last day at 58y/o. Looking forward to year 59.

DID YESTERDAYS WOD "NANCY TODAY CAN'T DO DEAD LIFTS YET.NANCY DONE AS RXD IN 19:23

#163 Jay

Thanks for that video. Very cool - but those are kips. Even from rep #1. Look at his hips!!

m/36/200
225/225/245/245/265/265/265

315/335/345/355(barely)/355f/335f/345/355f

i've been going on the crossfit site for a while, but this is the first actual WOD i've done. well, i did try "grace" last week and lost some skin

21/m/155lbs/5'11

225
235
245
255
265
275 (old PR from a year ago, haven't done any real DL since then)
280

rounded back ever so slightly on the last 2. goal is 2xBW @ 315 lbs

Neil
225
295
305
310
315 <--Back started rounding, kept weight the same on the rest of the lifts and worked on the form
315
315

Sarah: 5x5 55lb Dead lifts

46 YOM 195/5'10"

Airdyne @ 6 mins
CrossFit Warm-up @ 3 rounds of 10 reps
Clean grip DL 245,295,345,365,385,405,430

26/m/155#

First time deadlifting and I definitely enjoyed it (probably meant I didn't use enough weight!). Wanted to work myself up so as not to hurt my back.

CFWU x1
115x5x3
145
155
165
175
185
195
205(PR)

Nolan: 335, 345, 355, 365, 375, 385, 405
Chris: 225, 230, 235, 240, 240, 240, 250

Duncan, Way to go buddy! You are a great example of what CrossFit Kids is all about. We're proud of your hard work and look forward to your next project.

Bev,
I went on the CrossFit Edmonton website. What a cute picture and so motivating to the kids. We'd love to have your girls visit and post on crossfitkids.com.

M/28/6'/185

185/225/275/315/315/335/355(PR)

245
255
265(old pr)
275 failed
270
275
280(pr by 15)

135x10
185x8
225x1
255x1
275x1
300x1
315x1

185/m/31

1-315
2-365
3-385
4-395
5-275
6-295
7-305

185
255
275
305 (pr)
310 (pr)
255
185

27/F/5'5"/130

155, 165, 175, 185, 175, 155, 155

255/275/295/315/335-fail/325/335

cfwu
275# / 300 / 325 / 335 / 345 / 355 / 360(pr)

M/51/205
DL 225, 235, 245, 255, 265, 275F, 275F, 255.

35/m/195

First time maxing out DLs in about 15 years.

Realized this is a great exercise for us army guys. Simulates pulling unconsious soldier out of hatch of vehicle.

Ran 10 min on treadmill
CFWU as RXd
Following warm up:
235/225/225/215/215/205/205

Finished up with 3 rounds (working on form etc)
10 x 135 DL
15 x boxjumps

Thanks coach. See you tomorrow.

I predict some sort of workout for time with an opportunity to visit pukie.

Enjoy MLK. We live in a great country.

Max

M/48/152
Day behind; "Nancy", 16:00, details there.

One of my very best CF days ever was my visit to Brand X. Every day, without fail, Jeff posts 3 scaled versions of the WOD. Quite a resource, offered up as a service to the CF community. Jeff and Mikki are just solid, solid people in every respect.

Waaaaaaay behind here, better late then never

f/45/135/5'4"

filthy 50
rx'd except for ketlebell-20lbs.
double unders- every other was a du
wall ball-20lbs

33 min. new PR
last PR was 34 min
not much of a pr but I'm still happy

Thank you Coach, for pushing me to do things I would never dream I'd be capable of.

CFWU x 2
bar x 20
135 x 10
185 x 5
225 x 5
275 x 5
315 x 4
275 x 8
225 x 20 (PR - thought I was only gonna be able to do ~12reps!)

Workout partner suggested he wanted some more conditioning so then did Mini Cindy - 13 rounds in 10 minutes

M 40/195

CFWU

DL 225/225/235/245/255/265/275PR

m/39/150

225
315
335
345
350
360
365

tried 370 but failed. 365 is a pr so i'm pretty pleased.

M/31/170

First time I ever DL, so each is a PR (of sorts).

155,165,175,185,195, 205, 225 (PR)

I think I was just getting better at this, but wanted to keep my form. I will probably start at 205 next time.

Also ran 3 miles on the treadmill easy afterwards.

M/33/219

135
225
275
295
315
325
335 PR-Up 20 since CFT

Good form the whole way through

23/m/218/6'01

Warmup
15 pullups
10 situps
10 dips
DL bar x 5
95 x 5
135 x 3
185 x 3

225x1
245x1
245x1
245x1
255x1
265x1 (old PR)
270x1 (PR)

Damn, a 5 pound PR after an exhausting build-up. Love that Crossfit. :D

Yea! My puppy name half won. Hurly. I have to post this as my PR for Crossfit puppy naming because most of the time I don't care for others to see my WOD numbers. Gotta get over that. To "quote" Billy Tubbs, former Sooner basketball coach, "If you don't want the score run up on you, get better." So I'm working on it. Will start to post those tomorrow.
Oh, I would have voted Pood or Kip. Great crossfit dog names.

27/m/168

255, 265, 275, 285, 290, 285, 275

M/33/6'4"/220

275#, 275#, 285#, 285#, 295#, 295#, 305# (PR)

Top set 405#, PR

42yom / 147

315 / 335 / 355 / 375 / 385(PR) / 385f / 315

Post - Snatch Practice

21/m/150/6'

205
215
225 (old pr)
235
245
245
255

Then CFWU.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22/218

225x3-315x3-265-285-405-425(pr)
then did some back work
5x6 RDL and 4x15 25lb GHD back ex.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

mary
11 rds plus 10 pullups
1 legged squats need a lot of work.

m/33/5'10"/175

225
245
265
275 (old PR)
285
295
305 (new PR)

It was a good day!!

38M/175

28 degrees in the garage
215
230
245
255
265
275 old PR w/belt
285 PR,no belt
no belt available for the WOD

Stay safe all

deadlift

7x1

up to 355# PR

plus bench up to 225# PR

First time doing Diane as rx'd:
21-15-9:
Deadlift 225#
Handstand Push Ups

11:22

Awesome. My back will kill tomorrow. Great workout.

YEEHAW! I've been working to get past 300lbs for over a year, mostly during CFT's, and finally got three PR's in one day!

255, 275, 295, 305PR, 310PR, 315PR, 295

Finally started offically doing the Zone one week ago, but simply cannot believe it had anything to do with this sudden bump. Happy Football day.

As Rx'd.

315
335
355
375
395
415
415

My first deadlifts. Just practiced form at 135. Singles, doubles and triples totalling 30. Then rowed 500m.

225
245
265
285
305

Deadlift:
275
315
325
345
345
365(old PR)
325
I hit my old PR, but they were just getting ugly and I couldn't keep my back tight to do more.

Then I also did some distance running to train for a marathon in April.
5 miles in 36:59.

d - 29m/170

315
365
385
405
415
420 - failed, overthought it
420 - went up pretty easy

still 30lbs away from where i was prior to back injury but getting back there slowly but surely

j - 33f/125

worked up to 240 (pr)

m/33/210

225
275
275
295
295
315
335 new PR

I did heavy deads on Friday so today I did a 53 minute trail run with a 25# bag of kitty litter in a back pack. Go Big Blue!

32/male/165

315/335/345(F)/325/335(F)/315

I'm blaming it on the booze!

26yom/6'1"/205#

295
315
335
345
355
365
375

305.335.355.355.365.380f.380f.370f.355 (PR is 375)

135 - 100m walk
205 - 100m walk
275 - 100m walk
325 - 100m walk
345 PR - 100m walk
345 PR still woo woo - 100m walk
275x3 - 200m walk

Swimming for 20 minutes.. I think I'll do a triathlon this year. :)

www.angrydalty.com/crossfit.htm

warm up: 135x8 225x5 335x1 375x1

405 425 435f 435f 415 (then had to help my friend carry a very big log up a very steep hill) 420 415 405 405

post: back squats

sailor

damn where did you pull that 463 from? good job!

freddy c

"on the dot" sucks but what sucks harder is that i was at 3:19 when i went into that last 9 pull ups. last 9 were 3 2 2 1 1. get so gased i can't pull. but i'll get it next time.

30/m/190

315
335
355
365
370 (f)
370 (f)
370 (f)

Didn't get above 365 today, but it wasn't for lack of effort. I almost passed out after set 5 and 7. With Hatebreed blasting in my ears I didn't realize how loud I was screaming until I noticed everyone else in the gym politely trying not to stare.

Keep the heavy stuff coming coach.

185-235-285-285-285-285-235
First time deadlifting

135
155
175
185
185
185
185

185
205
235
255
285
305
305

37/M/180#

1x315
1x315
1x335 (PR)
1x335 (failed)
1x335
1x335 (failed)
1x315
1x315

Great, second time doing this, after making up Saturday's workout. Going to go for 2xbody weight next time!

CF WOD - DL Day

Warmed up with double overhand grip, performed overhand grip til I couldn't then proceeded to go up after that; then switched to traditional powerlifting/DL grip:

DL-OH grip: 271/311/361/401-miss

DL-PL grip: 401/451/501/551

I have been doing CF for about 4 months, love it! Anyhow, my best powerlift is the DL! I haven't DL'd heavy since June 07, when I last competed in a DL meet.

My best DL in a meet is 705lbs @ 230 bdwt, and 650lbs @ 214lbs bdwt...lifetime drug free lifter, now 37 yrs old!

I have been using the double overhand grip while doing CF to increase my grip plus make the DL harder for me. I was really happy to pull 551 without DL'ing or squating heavy for 8 months.

I wish I would have discovered CF about 20 years ago. thanks!

113 davidorr: I hope Coach doesn't see your reference to 95# overhead lunges. Yikes! Keep stretching; just grab a towel at both ends and pull it over your head and down. When doing overheads, what's worked for me is trying to put my shoulders in my ears, really activating them and then with the bar trying to pull it apart in the overhead position. When I first did them I was holding the bar up rather than trying to hold it up and slightly back by pushing my hands out. there's a sweet spot where the bar feels stable. As loads increase, I have to descend slooowly to maintain control. I hope I haven't confused you or given you bad advice. Live strong brother!

46 y/o male 152#
362/372/377/382/387/389.5(f)/389.5(f)
got it off the floor on the first failed attempt but felt a tweek in the back. Didn't even budge it on second attempt and felt the same tweek so back it in.
Felt good and confident about 400 going in and seemed warmed up enough.

28/m/187

1-1-1-1-1-1-1 @ 275-275-275-275-275-295-295

after reading Starting Strength, i am making adjustments to my DL form; specifically, i am really trying to use the quads first to open that knee first while keeping the chest up. realized i've been using almost all hamstrings and glutes for this one.

CFT PR is 330, so i have a bit to go to get there with my best form.

65 minutes of yoga after.

230
250
270
280
290
295
300 (new PR)

BWT-175

1-275
2-295
3-305
4-315
5-335
6-350
7-350

New PR at 350 (2x BW) - Low back was starting to lose it's arch at last sets.

Roy
225
275
315
365
455(only 3/4)
455(not even close)
425

Jeremy
225
275
315
325
335(failed)
315
513

2Mile Treadmill Run:
-15:56min
-AHR162
-Hill Interval Level 3

Deadlifts (BW 161):
-185-155-175-185-195-195-205

Anthony (M/29/170)

Deadlift
45x10
135x1
225x1
315x1
405x1
495x1
510x1

Had a bit more in me, but legs were tired after yesterday's bjj work, so I decided to bail early.

m/35/240
ran 800m and cfwu x 1
135 x 10 2 sets
245, 295, 315, 365, 375, 380, 385 a new pr by 20lbs !

30/M/190

225
255
255
275
275
285
290 - PR

john

225,245,275,295,315,345,295

M/22/215

Jump rope and sets of 135 DL for warm up

325, 325, 325, 345, 355, 365, 375

M/22/215

Jump rope and sets of 135 DL for warm up

325, 325, 325, 345, 355, 365, 375

M, 33, 200lbs
225
275
315
365
405
365
315

185,205,225,255,265,275,285

Shannon in MD - Awesome work!

I fooled around with these several weeks ago, and I got above body weight - 160.

Today, kind of messed it up because I started too low, again. So I definitely did more than 7.

That said, kids, mama got a 200!! Yea!

175,180,185,190,195,200 Tried for 205 but not so much. Next time, it's on!

44/76"/191

CFWUx3

205 DL
225
245x1x5

M/22/180/6'4"

133
199
221
243
263 new pr
253
263

23 M

135
225
275
295
315
335
355 failed
335

23/M 6'3" 200lbs.

after warm up

295
315
315
315
335
335
355 failed
315

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175

WOD as rx'd

225(x5)-315-335-365-375-385,395(pr)
405(f)

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

25/M/6'2"/205

As rx'd

255
265
275
280
285
290 (all the weight at my house) (pr)
290

Comment #71 - Posted by Kelly Moore F/44/5'/114#

YOU ARE AMAZING!
Nice work

m/27/6'7"/220
305
325
335
345
355
365
375 (F)
375 (F)
255 x10

one day i'll get to 400... got close, then sank backwards. making forward progress again at least.

30 minutes yoga

i've found since i jacked my knees i can still DL if i start a little higher. downside is i can't get my quads involved as much.

finally hung a pullup bar today to use instead of the I beam in my garage. big improvement... no more excuses for being bad @ pullups now.

m/30/164/66"

doubled up with Mary today -

205,215,225,245,245,250(f)

WU: 500m row, CFWUx2

WOD: 335,355,385,400(f),400(f),390(f)365(f),315

Current PR is 385. The first miss at 400 was so close, the 2nd was even closer, just couldn't quite get it. It did, however, put the wood to me...after those two fails, I was pretty wiped out. Did a few more at 315 after the WOD. Not terrible, but a bit bummed I still can't quite get 400.

31/f/161/68"

leslie ap is visiting me here in lovely Bmore -- its been SO nice to have a buddy that's so into CF like me! we did the CrossfitHEL workout from yesterday:

10 Burpee
10 Med ball clean (10% BW)
10 wall ball (10% BW)
15 rounds for time

Leslie subs -- 4 rounds with 16lb med ball/11 with 12; burpees with pushups to knees 9 rds/to med ball (no pushup) 6 rounds -- 42:42

Colleen subs -- 12lb med ball; 1 round regular burpees/10 rounds on knees/4 on med ball -- 46:52

fantastic workout -- so much longer than either of us anticipated. great to have someone to gut it out and curse with. we thought we might do the heavy deads afterward, but we were too spent.

ck

1-145 (all in pounds)
1-155
1-165
1-165
1-170
1-170
1-175 (pr by 20#)

m/23/195

Best-355(pr)

Then went for single-rep pull-ups.
Best-100(pr)

Obviously nothing stellar there, but I'd been feeling a little down on myself for making slow progress. I feel a lot better now.

M/27/194/6'1"

WOD 115, 135, 185, 205, 225, 225, 225

Only my second time dead lifting...now I know where to start from now on

105x5

185
195
205
215
225
235
245

heaviest since back injury at 290x5.

M/31/5'7/180
295/345/365/375/385(PR)
I tweaked myself pretty good after 385 and threw in the towel. Sometimes discretion is the better part of valor. Either that, or I'm a baby.

Worked up to 365# Tried 375# which would equal my personal best, but I didn't have it today. Did a workout yesterday that had about 80 reps of 125# deadlifts, so I didn't expect to shine.

Deadlift 1-1-1-1-1-1-1 reps

225-245-265-295-315-335-335

F/39/153

220 (six sets of 1)
225.5 (one set of 1)

F39/48kg/152cm
Didn't break any records here but my heaviest deadlift today was 175lbs. Ecstatic about this as it was a PR by 20 lbs. I weigh only 110lbs, so this was pushing 160% of my BW. Yahoo!

m/195/27

Still fairly new to deadlifts, entering 5th week of crossfit, looking forward to going higher next time...
Sets of 1
225,285,295(pr),305(pr),315(pr),315,325(pr)

oops, realized i posted under OPT instead of OPT Mommy (comment #93)

M/29/170

Yo! I'm still stuck in a hotel room, and there's nothing really heavy to DL around here. I tried to lift my rental car by the rear bumper and I swear the rear tires were sooooooo close to coming off the ground. Actually I think they did a little. Anyway, that just didn't seem like enough so here's my in-suite, travel-size, "Helennette".

3 rounds for time:
Jump rope, 400 turns
21 Dumbbell swings (30 lbs, heaviest I got)
12 Handstand pushups

18:55

35/M/180
CFWU
WOD as Rx'd
DL
WU 10 X 135lbs
315lbs
335lbs
345lbs
355lbs
365lbs
370lbs
365lbs
Post WOD
DL 10 x 225lbs
10 x 135lbs
10 x 135lbs
Practiced Turkish Get-ups

36M/5'10"/164#

As Rx: 135-205-275-325-335(f)-335-335(f).

Could only get 335 up once. 55# heavier than last time, but not a PR.

27 y/o m, 205 lbs, albuquerque NM

Testimonial alert! Skip to the end if you have all the motivation you need!

Today's workout could not have been better. I met a girl in the gym about a week ago, Celeste, while she was in the middle of Lynne. We worked on her kip in the middle of her workout, and by the end she was stringing together 10 pullups. Today, we got together for some deadlifts- her PR was 185. She stood up 225 with no problem. I'm talking big time. A little foot stomp, some odd looks from other gym goers, and its all good. I cant say enough about the unrealized potential she has displayed for about a week. Just had to put that out there. Great work.

Testimonial over!

Aaron:
135(10), 225(10), 215(4), 405(1), 455(1) PR is 485.

Celeste
95(10), 135(4), 165(1), 205(1), 225(1)

48/m/140
250
250
250
270
270
280
280

cfwu
185 x3
205
225
255
245
245
225

31/m/200

225
255
255
255
275
275
285

F/37/5'6"/140

CFWU 3 rounds-20 reps each (sit-ups, push-ups, OHS w/ broomstick, "dips" between stools, SDHP-45#)

M/40/5'11"/190

CFWU 3 rounds:
OHS 45# 20-20-20, last 10 with broomstick
sit-ups 25-25-25
push-ups 20-20-20
Samson Stretch 20-20-20
Dips between stools 20-20-20

Note: too wet and cold in the back yard gym

42/f/5'6

cfwu X 2

deadlift:
185
185
185
205
205
205
210

then eva T's blog WOD

Got a little coaching from a fellow crossfitter, so the reps were a little different than RX’d, but I beat my previous PR by 40 lbs, so I guess it worked!

135(x10)-165(x3)-205-225
(Previous PR was 185!)

Post-DLs, did
5 Rounds of:
500 meter row
21 wall-ball shots (about 7-lb ball)

Forgot to track my overall time, but row time was around 18:30 (?)

36/M/309.8lbs/5'9"

Never maxed out before, so was interested on how I would do.
cfwu
225
275
315
365
365 f
335
345

not bad

26/F/115

WU
1000m Row
85#x10
95#x5
105#x5
115#x5
125#x5

Practices DL form today--did 5-5-5-5-5-5

135#x5
145#x5
145#x5
145#x5
145#x5

28.f.140

95.105.115.125.135.145.165(pr)

33/F/5"2"/130

First time doing max on DLs.
205
205
210
215
220
225
230

5 x 135
3 x 185
1 x 225
1 x 255
1 x 275
1 x 295
1 x 305 (PR)
1 x 305 failed

40/m/72/185

Ran 4m @ 30:00

7x1 deadlift
255, 265, 275 (old PR), 280, 285, 290, 295

Tried to hit 2x BW but it wasn't in the cards today...300 was the top end. 320 is mine next time !

John in NY 48/68"/160
Stretch
191 consecutive Buddy Lee BB
Warm up DL’s 177 x 3; 199 x 3
7x1 DL's at 254, 287, 308, 313(PR), 308, 303, 298
grip was opening slowly & inexorably during the 313# rep from half way up till putting it back down.

Jeff in VA 48/70"/195
Drive 7hrs and 20min back to VA from NY
Stretch
CFWU x 1
100 consecutive Buddy Lee BB
Warm up DL's at 135 x 5 and 205 x 5
7x1 DL's at 315, 325, 335, 345, 355, 345, 345

Modified/scaled
10 w/bar only
10 w/10lbs. added
7 w/15lbs. added

27.m.168.5'8
CFWUx3
New PR day...
5x135 warm up
5x185 warm up
315,325,335,345,355,365 PR,375(f),365 PR
5x225
5x135
Pretty stoked about my new PR. No more grip failure for this guy. I bought wrist wraps.

WU
5x225
1x275
1x305
1x305
1x315
1x315
1x315
1x320 PR
315 Previous PR for CFT Deadlift

33 YOM 191#

365
385
405
415
425
435(PR)
440(PR)

not the best warmup, cost me

225x5 wu 315 365 365f 375f cramp in left lat
365 easy 315x3 for 3 sets

Bwt: 135

283
309
355 (pr)
309
309
309

225/275/295/305/325x/315pr/305

197#

405,435,455,475,485,495,501pr

Deadlift 7 Sets:

225
245
255
265
275
285
305

25/m/160/5'6"

225
245
285
305
315
325! PR

40/m/195
325

Forgot the third set:

265

I am really hurting from Nancy, so this workout was welcome. I haven't done deadlifts in years.

44/m/150lbs

135 x3
155
185
205
225
245
135 x5

NB

Not a good day..."Nancy" left me in her wake...

Pre: 400m jog, rope jumps, CFWU, Burg WU, my usual stuff.

135x5(wu)
205x3(wu)
275x1
345x1
395x1
445x1
455x1
465x1(f)
395x1

Post: Stretch!

NB

M/38/185/5'10"
Hesitant to push too hard with tweaked back
275/295/315/295/295/295/295
Alternating grip for final four sets

400 Meter Walking Lunge - 16:08

&&&&&&&&&&

29/M/160

Warm Up: 5 rounds of Cindy

1. 255
2. 265
3. 275
4. 285 PR
5. 295 PR
6. 305 PR
7. 320 FAILED

First time trying a deadlift max...I was trying for twice my weight. I will get it next time.

bw 155 age 39
225
245
265
285
305
315 PR
325 F
7 pounds lighter on paleo zone
5 pounds heavier PR lift

Yesterday's nancy: 12:50
Today was the first time I really did some serious dead lifts. Before today I had done a few sets @ 185, but nothing heavier.
warm up.... 95x15, 135x12, 185x10
205, 225, 235, 235, 235, 240, 245
Not too bad for a first time doing this one. I didn't want to push it too hard and risk getting hurt.
28m/5'7"/145

29/f/110

205
215
225
235
240(f)
240(f)
240(f)

horrible performance, previous PR 250 disappointed.

pre: mod cfwux2
post: 5x3 back squat
135x3
140x3
145x3
150x3
155x3

Deadlift

315/335/355/355/355/355/355

----------------------------------------------
Compare to 070930

315/325/335/345/355/365(M)/365/335

F 48 64" 164

Deadlift

185/205/205/215/215/225/225

Isaac 185-205-225-225-245-255-265
Kevin 185-205-225-245-255-265-275
Grip started to unroll for both of us on last lift

#231 Good advice John. Makes sense. Will give it a shot tomorrow. Thanks again.

Deadlift 1-1-1-1-1-1-1

57/M/189 305,315,325,335,345F,340F,325,305,305

47/F/125 120,125,135,140,145,150,155 PR Whoo Hoo

1x132
1x220
1x309
1x331
1x353
1x364
1x330
That was a great 1 and done session

275/305/325/335f/335f/335/345f

M/42/170/70"

1-200
2-220
3-240
4-260
5-270
6-275
7-280

M50/170

275
295
315
330
335 F
335
335

still whacked from the OPT comp.

davidorr,

everything John said is good but I like the yoga stretch 'downward dog' as well. It is a great stretch for the calves, hams, lowerback, and especially the shoulders. It is a very common stretch and you should have no trouble finding a description. I think it is ideally suited to loosening up for OHS. Basically.. from the pushup position push your butt high into the air, while dropping your heels to the floor and lowering your head at the same time with an arch in your back. Hope this works for you, I find it to be one of the best streches.

Dave

180
200
250
260
Failed at 270
260
260
250

Hope you're not reading this Jesse. Goal is 300.

m/180lbs

130k
135k
140k
140k
150k f
140k
140k

haven't done DLs in a while but know I can do more...my best squat is better than my DL
need more time with the bar I guess

mas,

good on ya, mate!

M/27/180#

135#
155#
185#
205#
225#
235#
245#

28/m/200#

365
375
385
395
415
420(PR) by 15#
365

I gave everything I had on the 420# set so I decided to drop the weight down for the last rep because I had a bad feeling I would hurt myself if I went heavy one more time.

M/46/145
CFWU
Burgener WU
DL WU 135x10, 185x5
205,225,235,245,255,260,260

#232 Intent
Nice work. We're close to the same body weight but even thinking of a 400 deadlift is dreamland for me.

I'm hoping for 300 soon. Very carefully.
Regards,

Warmed up starting with bar,135,155,175 3 reps ech
205 for workout
Warmdown 135 x10 3 sets

in kgs

170 170 170 180 190 failed 170

did some clean n presses after

M/30/ 77kg

100kg, 110kg, 110kg, 110kg, 110kg, 110kg, 115kg

Not to bad considering 6 weeks off

25/f/5'2/129#
head cold + little sleep = feelin crappy

breakfast: run 45 minutes = 6.05 miles

cfwu x 3

dl 135# x 10
WOD:
185-215-225-245-255-225-225

matched previous pr @ 255, but it came up realllly slow

I love that family.

135 warmup
155
185
205
225
245
265
275 failed at the ground

27/M/190/6'

315
315
335
335
335
355
365

30/M/205#/71"

135x 10 warmup
225x 10 warmup
315
335
355
365
365
365
225x 10 cool down
225x 10 cool down

28yo, 5'11", 167lbs

225 - 245 - 265 - 265 - 275 - 275 - 285

First time doing deadlifts in about 3 months or something, so not quite up to the 315 I was doing yet. Got some ground to regain.

All grips were straight overhand except the last rep, which was mixed.

1/2 hr snow sholveling warm up, then this wod on Jan 21/08. Used light weight, no issues.

33/M/202

365
375
385
395
405
415
425

33/M/185

305
325
325
305
305
305
305

Tried 335 and 345 in there, failed a few times. Had trouble with grip strength in left hand.

19/m/190/5'11

CF Warm up

As Rx'd

308
330
352
374
396
420 (pr)
396

Used to train with the deadlift when i was just playing rugby, since joining crossfit it's gone through the roof! Cheers coach.

CFWU X 2

Nat m/9/60
1 X 70, 80, 90, 95, 100

Tom m/45/180
3 X 280, 300, 310, 320 ... 330F

Still don't own quite enough weight to do a set of PR singles for me, so I opted for heavy triples. Could just break the 330 from the ground in the last set, but couldn't lock out even 1 rep. ... though I repeated the try 3 times.

225
255
285
305
310
315
325

As rx'd

female/6 years old/41#

I think Duncan did a really good job on the video. I liked the part where the dog licked his face! Handstand push-ups are hard but I like them!

WOD as Rx'd

225
245
265
285
305
325
345

29/M/6'2" 200lbs.

after warm up 225#-3, 315#-2

405
455
455
455
465
465
470

Mike: had some trouble and not my best performance. Started at 315 and worked up to 365 ended up with more then 7 reps to get there though. 15 lbs off of PR.

135-225-275-315-365-385(f)-365

M/32/164
cfwu x3 (my kipping pull ups improved dramatically after the latest series of videos.)

225
245
265
275 PR!
285 (failed)
275
285 (failed)

36/m/230#

DL:
225/315/405/415/425(PR)/435/435(newer PR)

PR by 20lbs.

44 / M / 200

CFWU

225
275
315
365
385
405
415 pr

I'm officially baaaack!

Two months off due to moving from Germany to El Paso, Texas and setting up a new house. My son and I put together a great garage gym--just waiting on the C2 rower and the squat rack and it will be complete.

CFWU x3

Deadlift: 150/155/160/165/170/175/180

10lbs off my previous max, but I obviously lost some strength in the long layover between workouts. Still--happy with this.

F/58/5'6"/135

Been doing crossfit for about 1 month, decided I could post today for first time ever.

CFWU
135x15
225x8
275x5
305
315
325
345
365
365
375
225x8

Ran 2 miles

-Seth

CFWU- 10 pu's @ 30 assist

55,65,75,85,95,100(PR!)
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

m28/201/6'2"

314/334/334/354f/354f/354f/354f

20/M/147lb

135
225
245
275
295
300 (PR!)
225x3

PR by 25lbs.

Age 52/BW 250# (still going easy because of eye surgery) subbed 2 x 15 @ 135# for 7 x 1 Deadlifts.

M/31/198

CFWUx2 +2x10 jumping burpees

365,406x1x6
superset with 5x db presses @ 95#

315/320/325/330/335-fail/315/225x5

Deadlift 1-1-1-1-1-1-1 reps
BW: 181
Did these 3 rep sets for safety:

235, 245, 255, 260 (last rep not good), 235, 235, 235

Great workout!

32/F/5'10"/154#

A day late:

Deadlifts
220
231
242
245
250 (3 lbs shy of PR)
252f
250f

skip ~1:00
mu -32.5# x5
1 round: 5 pullups, 10 pushups, 15 squats 0:50
dl 246#, 265, 285, 290, 295 (pr+10), 300f, 265, 265
skip ~1:00
rack pulls 315, 365, 375f, 370f
1 round: 5 pullups, 10 pushups, 15 squats 0:45

34 M 195

135
225
295
365
415
435(PR)
450(F)Could not get to lock-out

30 yo 127lbs

225 x 7

m/30/170 225,250,275,300,315
f/26 130,160,180,200,220

Apr 8: 70x5,80x3,90x2,100,105,110,115(f),110,110,100 kg

May 25: 60x5,90x3,100,110,115,115,110,110,100,90 kg

Aug 25: 70x5,90x3,100,110,115,115(f),110,110,110 kg

Sep 30: 60x5,90x2,100,110,115(f),110,110,110(f),100 kg

Jan 19: 60x3,100,100,110,110,115,115kg (PR is 120 atm).

39/m/197#

185-205-235-245-255-260-265(pr by 5#)

WU: 135X10, 225X5
WOD: 315-325-335-345-355(1RM 2 Jan 08)-360(PR)-365(F)
Could just get 365 off the ground, couldn't lock it out. Tried twice.

Hey Dave thanks a lot, and congrats to Belinda on the PR!

Cheers, mas

245, 255, 265, 275, 275, 285, 290 (pb)

295
305
315
325
330
325
315

OPT Mommy-- great job on the PBs!!!

GOT 315# YAHOO
started at 245 worked up to 315
Thank you coach Brent!

31/m/6'2"/209

Did this on 1/21/08.

Pre: 200 single unders
CFWU x 2 x 10

DL: 315, 325, 335, 345, 355, 315, 315

Post: 4 rounds for time:
95lb Thrusters - 10 reps
Knees To Elbows - 10 reps
7:08
Gotta work on my weaknesses.

Phil 4:13

235/240/245/250/255/260/265

All x 3 reps vice the 1

220
250
255
260
265
265
265

27m 6'1 195
325 across the board
its been awhile since I have DL so I didnt want to hurt myself

Jumped rope for about 10 min. worked on double unders and high knees, can get about 20 or so DU's per set before I miss.

CFWU x 2

315, 325, 335, 345, 335, 325, 315

Charity-
220-242X6
kept it at 242 to work on rigid spine, had a hard time keeping it on sets 6 & 7

27 yom 5'9" 164.5

225
275
315
365
385 fail
365
365

A day behind because I was crying in my beer after the Chargers lost!

5k Row :20

WOD
135-135-135-185-185-205-205-225-225-225

Went really light. Lack of weights and time before the gym closed.

Get some, Go again!

135, 140, 145, 145, 150, 155, 155

155 is my PR, although this is only my second CF workout with deadlifts in it :o)

5'9" 175 33M
CFWU
jumprope
5x 100 jumps
5x 100 alternate jumps
225
245
245
265
265
275
285 PR

DONE JAN 21

bw-199

wu
ringsdips, pullups, squats, situps, goodmornings, overhead squats, deadlifts

wod
275x1
295x1
315x1
325 failed
295x1
295x1
295x1
295x1

way off pr deadlift of about 365. Bad diet and no rest.

MC

32 / M / 240

CFWU X 3

315
365
365
385 (PR)
385
385
395 (PR)

I am proud of my strength gains. 5 years ago, I hurt my back just doing 225 because I had no core strength. I am psyched about the improvements in only two months. Still need to work on my gut, though, and be more disciplined "zoning out".

M/22/152 cfwux2

Uh oh only 380 posts, people aren't loving the deadlifts? Needed a snack before my workout but didn't get one, so I felt like I was falling asleep in between sets...: 275,315,355,365,385,395(old PR),400F

M/23/156

CFWU 2x10

Deadlift:
185
195
205
215
235
255
300

Completed on Monday 080121 (Away from home Sunday and could not get to any facilities)
CFWU
225/2 W/U
255/1
265/1
285/1
305/1
325/1
345/1
355/1
M/47/195#/72"

21/1.08 1/11/07
140kg 90kg
145 100
150 110
155 115
160 120
165 *pr 125
170(f) 130
good improvement

I went 275, 305, 345, 369, 396, 396, 396.

M/26/175#/5'9"

as rxd

posting a day late, but did WOD on Sunday

New Deadlift PR

Previous PR 375#

1x383
1x373
1x368
1x368
1x368
1x368
1x368

4 minute rest between sets. Had to reduce weight after #1 and #2...they were pushing the limit.

BW 70kg
100kg 3
130kg 1
140kg 1
150kg 1,1
160kg F
150kg 1
130kg 1,1,1
3min Rest between attmepts

20/M/5'10"/145

174
204
204
214
214
214
184

All sets at 251# and worked on back form. Rep 4 and 6 were slightly rounded but the rest were pretty solid.

3xcfwu

315,335pr,345;pr,350f,350f,315x2,315x2

started too heavy

Even though I felt "weak" today I hit a new PR.

Deadlift:
275x2
285x2
295
315
325(PR)
330(F)

23/m/195lb
405,425,445,460(PR),465F,405

Jake 205,210,215,220,225,245,265
Laura 155,175,185,195,205,210,220f

M/38/195#

This felt really good and my confidence is high for future trials.

275
295
315
315
335 PR
335 PR

185
195
205
210
215
220
225 previous PR
225 didn't feel great first time so did it again
230 PR
235 PR

43/m/165

320
340
350
360
350
340
340

Tied PR, going up next time

m/34/5'9/176

225
245
275
295
315
335
345-F
335

Good workout. Keep shoulder blades in good position.

f/38/120

145 lbs

225 315 365 405 425f 425 435, felt good went for 445 fffff.

135/185/205/225/255/275/275

275/295/305/315/315/325/335 new pr

225 245 265 275 285 295 305

#366 - Krista Colson

holy nutz! 315# deadlift... thatz amazing stuff. great job and keep it up :-D

37m 185
225
295
345 PR by 10#
355 fail -- soooo close, just couldn't lock out
350 fail -- mentally shattered
335
335

this was done on 1/21 as a make up. did the prescribed wod too a couple hours before, so pretty pleased. Still depressingly lower than my back squat. why?

275
295
attempted 315 twice
295
295
295
275
275

Playing caught up today. Did Nancy this morning and deadlifts this evening. Tomorrow on rest day i'll work out and finally be caught up.

27/m/6'2"/220

CFWUx2

135
227
277
327
347
357
367 PR

Need to add more weight at the end.

ran 3.5 miles at a conversational pace

225
225
245
265
275-fail
225
225

225,255,275,295,315,340,315

20080121 2200
CFWU 15 x 1 (5 ring dips)
WOD080120: DL 1 x 7: 171.6kg, 174.1kg, 176.6kg, 179.1kg, 181.6kg F, 181.6kg, 184.1kg PR
Row 2km in 8:40 (or something)

28/M/155lbs/5'9"

First time at this one.

185/205/215/225/235/235/225

How much rest should I have had between sets?

33/m/204lb/6'

Zone dropped me 12 pounds so far. I'm hooked.

DL 215-235-305-375-405-405-415(f)

M/47/159
285
285
285
290
290
290
290

M/27/5'11''/195 lbs

185 lbs
205 lbs
225 lbs
255 lbs
255 lbs
255 lbs
265 lbs

5min rope jumping + CFWUx2 (situps + floorwipers)

WOD:

1x120Kg
1x130Kg
1x140Kg
1x145Kg
1x150Kg
1x152,5Kg MISSED
1x152,5Kg MISSED

My PR is 150Kg, just don't seem to get past that weight :S

27/6'6"/200 lb

Deads felt heavy today, so I stepped it up slowly.
140-145-150-155-160-165-170 kg

m/5'8"/158 lb

220-242-264-286-286-297-297(PR)

Alright, gigadee, gigadee

Closing in on the 2 x bodyweight deadlift

95, 135, 225, 275, 315, 365, 385 (PR), 395F, 315 (back off to end a good note form wise)

I felt like could get 395 up but my lower back was in rotten 'form,' and I didn't risk it.

I can feel 400 coming!

26m/5'9"/162lbs
154lbs
180lbs
194lbs
220lbs
233lbs
260lbs
274lbs

275,275,275,275,275,275,285

295-315-335-345-355-365-345

felt great, start higher on next DL heavy singles

46m200#

285, 295, 305, 315, 325 (pr), 330 (f), 320 (matched previous pr)

235-245-255-265-265-265-265

Just starting...can't wait till a month from now to see the progress!

M/26/185

As Rx'd

205, 225, 245, 265, 275, 295 (old PR), 305 PR

M/28/185/6'0"

As Rx'd

275, 275, 275, 275, 275, 275, 275

limited on weight and not a confident lift for my lower back.

For both of us:

70 70 70 90 90 90 90

More weight needed, obviously.

75,75,75,95,115,135 yes!
stopped felt tinge in back

325 across

Still new, still out of shape, but getting better each workout!
215, 225, 235, 245, 255, 265(f), 265 using wide stance and hands inside. (Old football coach style.) After XC_RIDING_DC full workout warm up.
Luv ya, Slick!

Great Workout

Finally got to practice my good form from reading Starting Strength!

225,275,295,315,325(f),315(f),275

38/m/194

1)335
2)355
3)365
4)385
5)395
6)405
7)410(F)

#1 - BJ might not want to get to used to holding that belt. He will not be able to handle Shawn.

20/m/6'1''/190

275-295-305-315-325PR-330-315

235 lbs PR!

Me: 41yo/M/5'10"/191lbs

No Warm up: I did Nancy and Jiu Jitsu this morning and I'm quite warm already

225
235
245
255
265
275 (PR)
285 (f)
285 (f)
280 (f)
280 (f)
225

A little tired from Nancy but I got a PR today, I no its not much but its better than I have ever done, Yeah me!

Have Fun, Train Hard,

Billy

M/28/180lb/190cm

Deadlift (7x1):

warmup: 132x10, 198x10, 242x10, 286x5

330x1, 341x1, 352x1, 363x1 (fail), 341x1, 330x1, 330x1.

- OlliS

(bodyweight has changed from 193lb to 180lb in 3weeks)

225, 245, 275, 295, 305, 275 (X2), 225(X5)

Playing it safe, but felt good to crack 3 Bills for the first time in a long time.

315
335
355
365
370
375
380

39m/196lb/5'7"

ran 400 m
CFWU x3
as Rx'd
135(to stretch)
185, 225, 275, 325, 335, 345, 355(pr)
Felt great and could have done more. will start higher next time.
Asthma boy out.

225,275,295,325,335pr,340f,340f

225-275-315-365-405-425-450(f)

cfwu x3
255/265/275/285/295/305/315/325(f)
tied pr

m/28/195

315/365/405/425(tied PR)/435 failed twice/405/315

135
185
225
245
255
260
265

Personal best. Fired Up!

BW 130, CFWUx1, 10 snatch 45#, DL warmups 95/135/155/175/185

195/205/215/225F/225F/215/205/205/205

225 is my PR, I've only gotten it once though. got off the ground but I could tell it would be ugly, so I stopped. Last time we did DL 7x1 my fail set was 195, which I opened with today...definitely getting stronger. I want to get 2xBW this year, 250-260 depending on BW.

275
315
365
385
395(f)
390
395
400(f)
400
400

pr by 15lbs

I was close to my max but I didn't realize how much I could actually do.
worked up to 375lbs

Got up to 365 lbs. (395 still pr)

Did a pile of deadlifts with 305# (that's all I've got) until I was fatigued. About 7 sets I think... not very precise today I'm afraid...

185-195-205-215-225-225-235, could've done more but didnt want to overdo myself just getting back into things, and had ultimate practice later on

32/M/180/6'00"

10 x 1 Minute rounds of fighting

Deadlift WOD:

Was supposed to be 7 singles, but I ran out of time. So, I did 3 singles:

1 x 185
1 x 225
1 x 315 (pr by 15 lbs!)

Will definitely go up next time, too. 315 was a struggle but I think I could add a few pounds to it. Form stayed solid, though, which was my biggest concern.

Dan
www.CrossFitStickers.com

Jeff @ work
330
350
380
400 slight spinal flexion
420(PR)more spinal flexion
350
380

315
335
365
375
385
365
315

I did this wod on Tuesday, Jan. 22/08, as I spent the day skiing on Sunday.
367/377/382/387/392f- not only did I fail, but I really hurt my lower back. The form was really bad, extremely rounded back,and I strained my right hip flexor which in turn put to my pressure on my SI joint and facets around this area. Luckily, I got in to see the chiro right away and got an adjustment and he really Graston bladed and ART'd the crap out me. I'm back in for more work tomorrow and hopefully I'll be back at it in a few days.

For the record this was done 22 Jan 2008, and "compare to" for next time...

WU: 135/10, 185/5, 225/3
WOD: 295, 315, 335, 375, 395 (PR), 405 (fail)
Cooldown: 315/3, 225/5, 135/10

40/m/190

deadlift 7 sets of 1

last time: 230,250,270,270,270,280,280

this time: 230,250,270,280,300,320,340

188
208
228
248
258 PR
268 PR
288 PR!

M 5'10"/190/32

CF WU
situps at about 180
5 jumping pullups
10 bench dips

135
155
175
175
185
185
190 PR

old PR 315

225/275/305/325/335/345/350 (new PR)

did some HSPU work in between sets.

Marcus 24M/5'8"/140
185/225/235/235/245/245F/235

Nick 23M/6'4"/215
275/315/335/365/385/405F/385

265, 280, 295, 310, 310, 330, 340(f)

35/m/70/170
WOD (done 1/23/08)
135, 185, 205, 225, 245, 275, 285(pr)

185
225
235
245
255
265
280(pr)

24m/5'10"/160

CFWUx3 10-12 reps each
Deadlift warmup: 135x8, 185x5, 195x3

225, 235, 235, 245, 245, 250(pr), 250 - extra - 225x2, 225x2

36/m/160lb

225
275
315 (PR)
335 (PR)
315

135 x 5
205 x 3
255 x 2
275
285
295
305
315
320 (PR)
325 (PR)

33 yom/195#/5'11"
CFWUx3
WOD: 275,315,335,345,355,355,335

Age 36
BW 186

CFWU 2x15

This time:
365,375,375,375,365,365,365=2585

Last time:
365,335,315,315,335,345,335=2345

32/m/210/6'5"

345
365
385
405f
385f
385f
365

Got back from Dominican Republic night before this workout. So no sleep, lots of rum, not a great diet, and to top it off caught a cold. Still started off good, but crashed half way through.

M 39 171

275
305
315
325
340 PR
275
275

ran two miles in the morning - WOD for lunch
CFWUx2
275
295
295
315
315
335 (new PR)
335
Then another CFWUx2

27/m/199

CFWU x 2

135# x 5
185# x 3
225# x 2

x 1 as follows: 245, 265, 275, 285, 295, 300, 275 x 2

Getting much more comfortable with form. I can't wait until this workout comes up again!

265-265-275-275-285-285-295(PR)

Did one more for an even 300# (PR)

155, think I could have gotten 175 but didn't want to push it.

Catching up with this one
Did it late as gym closing and after dinner.
Tired.

150kg(PR from Oct) - Fail on descent grip went
150F - ditto
140
145F - grip went on descent
140
140
Down 10kg on Oct - putting it down to tiredness and rushing as gym closing.

30/M/197

First time doing heavy deadlift.

315, 315, 325, 325, 325, 335, 345.

28/M/180#

2.5 mile hill run, then,

200-225-265-300-315-335-355

29M/5'6"/163#

Oops. Only did 5 rounds.

315
335
355
365
385

Deadlift 1-1-1-1-1-1-1 reps
185-225-285-295-305-305-305

28/m/135

95
115
135
155
175
195
205
215
225F
225F
225
225F
215F

205
215
225
235
245
255
255

144lbs/31yoa

250 x 1
275 x 1
300 x 1
315 x 1
325 x 1
335 x 1
225 x 1

20lbs higher than last time, but still 45lbs less than crossfit PR.

M/34/184

CFWU (1x)
DL 135# (10x)
CFWU (1x)
DL 225# (5x)
Run .5 mile trdmll 1.0 incline (4:25)

275 x 1
295 x 1
305 x 1
315 x 1
325 x 1 (PR)
325 x 1
335 x 1 (PR)

EEJJEJEJJJEJEJEJEJJEJJJJEEJEJJEJEJEJE
M/34/170
315,335,355PR,360F,335,315

29 yom 225#

315(x3)/365/385/405/425/455/475
that last one took some pullin

Swimming
8 X 50 free on 50
rest
8X 50 breast on 55
rest
2 X 50 free + 50 breast on 1:40

WOD - 365,385 ugly, 365,365,365,345,355
Not too happy with this.

M/33/174

275x1
305x1
315x1
325x1
335xF
335xF
315xF
225x1
275x1
275x1

Hit a wall at 335 for some reason and had nothing left.

M/29/161

235,255,265,275,285,300-F,290-F,225

My deadlifts are in a holding pattern for over a year. I cannot get them to climb. Will seek the boards for help.

135, 185, 195, 205, 205, 205, 210

1st time: M/29/165

220, 242, 264, 286, 297, 302, 308

need to improve my form a bit though.

m/42/6'/184

225,255,285,315,325,335(failed),315

39/m/176cm/68kg

110kg, 120kg, 125kg, 120kg, 120kg, 120kg, 120kg

CFWUx3
5x45, 5x135, 5x225 warmup
275-295-315-315-315-315-315
5x225, 5x135 warmdown

M/44yrs/168lbs
45x10
135x1
225x1
315x1
403X1
474X1
501X1 PR

32 yo/230#/m/6"0

squeezed this one in after doing nancy

225/225/225/315/315/405/405

M/20yrs/212lbs
405
425
450
465
475 PR
425
405

Done 1/24

215/225/225/235/245/255/185

275 lbs X 1 X 7

22/m/170

little late

225/275/295/305/315/325/330

DL 1-1-1-1-1-1-1

325-335-345-355-365-375-385(new PR)

CFWUx3
275-315-355-375-385(PR)-365-355

225, 245, 275, 295, 315, 335, 355

M/35/142/5'-5"

205, 215, 225, 235, 240, 240(PR), 235

Had some flexion with 1st 240 only and didn't want to try any higher until I get more coaching on this lift. Side note - Ive gotten 3 people on board with the zone since starting it myself 70 days ago!

Thanx CF

45/f/143
185-195-200-200-195-190-190

as rx'd: 7 x 1 reps @ 122.50kg
(no more discs available)

22/M/155

No max for me, I worked up to 225 and really concentrated on form.

cfwu
deadlift
135/185/205/225/265/265

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
5 knee L Pull-ups
15 Steps, Walking Lunge
7 rounds

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
m/34/140 66"

225/245/265(pr)/275(f)/265/265(f)/260

135X7-225-245-265-285-315-335(f)-315

basketball to warmup

225x3-245-255-265(pb)-fail at 275-245-245

previous pb was 245

38/M/191--Syracuse NY

315(3)/355/375/390/410*/415*/X (*pr, old was 405)
Finally!! Some upward movement in DL!

31/f/159/68"

finally made up my deads...

cfwux2
2x10 oly bar DLs
1x5 at 155

187-198-209(f)-209(bad form)-209(great form!)-221(ugly) -221 (less ugly)

same as CFT. i haven't worked any deads since then. my goal is 250 this year. i'll get it. oh yeah, i'll get it.

ck

120 lbs

Chris
205/255/275/285/290/300f/300f

Craig
205/255/275/285/290/300f/300

315/335/345/355/360/365/370

1/24/08

Christopher M/13/112
Todd M/38/175
Dakota M/5/39#

Deadlift 7x1
Push Press 5x1

C-
95,105,115,125,145,165PR,175PR
65,75,85,85,85

T-
135,225,275,295,345,265PR,275F
135,165,185,205PR,215F/Push Jerked instead

D-
20,35,45,45,45,50,50f
20,25,25,25,30f

Good Workout, The kids really pushed it and Koda Bear was awesome. Fun stuff.

43y/m/175/6'
DL: 135, 155, 175, 195, 205, 215 (miss), 215, 225 (PR)

Squat 250 +10
Press 150 +10
Dead Lift 240 -20

dumbbells 40#
1-2-3-4-5-6-7

235
235
235
235
235
235
235

36/m/150/67"

DL
205
225
245
265
285
275
265

************************************ 01/23

315
335
365
365
365
365
365

1x165
1x185
1x205
1x225
1x215
2x205

Had problems with grip at higher weight, going to try reverse grip next time.

1/28/08 - 295, 315,315,315,315

28/6'2/190

Warmup
5 minutes of rowing
1 round of CFWU

Burgener Warmup

WOD:
Deadlifts
200lbs
220lbs
240lbs
260lbs
265lbs
270lbs
275lbs - PR

Will be doing 1 hour of intense Tae Kwon Do tonight. Tomorrow is a rest day! YEAH!

As rx'd:
135
155
175
185
195
215
225

315x5x3
335x5x1
335x8x1

Deadlift
315x5x3
335x5x1
335x8x1

30 yom 6;4 96kg

120kg 150kg 160kg 170kg 175kg 170kg 170kg

cfwux3
255,275,295,305,315,325,335f

34m180
245
265
275
280
280 F F
225 x5

34 f
80
100
100
105
105
110
120 PR
125 PR

Her weights this time were real (post figuring out what a curl bar weighs)

275-295-315-325-335(PR)-325-315

185
205
225
245
275
245
245

not going for PRs today. feel under the weather and wanted to jump start my immune system (if that's possible)

275
285
295
305
305
295
295

meyer-275-295-315-345-365-380F-375F

edler-245-265-275-285-295-300-300

godfrey-185-185-205-215-225-230-235f

First attempt at 1RM deadlift

WU: 154x3
174
194
214
234
244
254
274 Failed

PR of 254

070825

315
335
355
375
385
395
405

mixed grip

this time
080120

385
395
405
415 (f)
385
385
385

mixed grip

just starting to get over cold...
cfwu x 3
pre:135x6,185x3
245x1
265x1
285x1
295(f),275x1
275x1
275x1
275x1
post: 225x5,185x10

135
185
225
235
245
255
265
shoot for 285 next time

22/m/170

135 (5)
225 (3)
275
295
315
335
345 (f)

New PR

23/m/5'8/170

Never posted this after we did it last time:

225
275
295
305
315
325
330

315 was my max...haven't broken it yet. Should try mix grip next time.

46/M/180
5x225
1x275
1x305
1x325
1x325
1x325
1x335
1x335

275 to 355 PB!!!

XXXXXXXXXXXXXXXXXXXXXXXXX
29/m/170
2 mile run for warmup (think that helped alot)
1 x 275
1 x 295
1 x 345 (PR)
1 x 365 (PR)
375 (fail - couldn't get it up AT ALL)

Done on 2/4.
1/3 cfwu, burgener
135x5; 225x4; 315x2
405-415-425-435-440f-440 then called it quits. 5 lb shy of pr.

-> 225#