THANKS! Needed a strength day.

3, 2, 1 GO!

Happy now Troy?

Always a good workout, but recently I've noticed some flaws in my squat and DL form so I might turn this into 5x5s or 3x3s and work on technique.

Either way, 3-2-1 Go!

Woohoo Total... worth the wait!

Look out, Piedrafrio, it appears that if you don't regularly post your WOD results, you are not allowed in Troy's little world. And you are certainly not allowed to observe, however good-naturedly, that maybe someone should chill out and appreciate what they have here instead of calling out the providers of a freakin free site that allows someone like, oh, many of us, to base our entire systems of fitness.

Coach, and all that you partner with, I thank you for all you provide, in whatever time frame you are able to provide it.

Sincerely,
"Big Scott"
Yeah, all 175 pounds of me. "Big Scott." I like that.

Now, go ahead Troy, flame on. Your warmth and generosity are appreciated by all the new visitors of these boards.

I'm considering driving 170 km (each way) to get to a gym with the weights to do this.

And... considering taking a taxi.

m/36/6'2"/195
Colorado Springs

If I can pull together all my maxes into one Crossfit total day, I know I'll be able to beat my previous PR of 908 today. Friends birthday poker party just got over and it's 1:00am, I'm not off to a good start. Off to bed I go, see you all tomorrow.

#6, now thats dedication. I'd be starting a fund for a good Pendlay bar and HiTemp plates if I had to drive that far to get the weights I needed.

kirez & tash:
you can subscribe to the RSS feed that will update when the WOD is posted. No need to hammer refresh...

i believe the feed is at http://www.crossfit.com/index1.xml

but your feed reader should know.

Haase you made to Okinawa... you lucky SOB!

There's no cinema verite like a truck backing up for almost the entire video.

I felt another Total coming up with Coach Rip's press videos of late.

Weatherman William here! I recently moved from the US to Asia. I never had an opportunity to attend a seminar while back in the US, but my quads are already so big... probably not necessary for me to go in the first place. Just kidding hahahaha! I do crossfit exclusively and love it. I just wish I could squat as much as the folks back in the US. Those guys could probably squat 5x's as much as I could. Packers rule!!!

So I see they're teaching the YMCA dance at the certs these days? :) Still another solid 4-6 weeks before I get back into my WODs... missing them a lot. On the plus side, I've probably added close to 75 pounds to my CFT in about 2-3 weeks!

#5 Scott - You handled that little episode with class. Good work

Awwww, the first repeat WOD for me... nice

last time: Squat came in nicely at 455 and a 405 DL. When attempting push press max (didn't realize the difference then) I managed to nearly knock myself out with 225 as I thrust it up... I did maintain control but keeping my chin out was a "self correcting" technique problem. I cut my tounge nicely too when it was mashed between my teeth... lol... kinda funny afterward. After that, of course, I vowed to make sure I know the proper technique for lifts that I max on.

This time:

27/M/6'1"/209.5

Squat: 475-PR (could've done more but worried about injury)
Shoulder Press: 165 (weak shoulders)
DL: 455-PR

Total: 1095

Love the stregnth days
Dan

Very impressive numbers Dan. Be safe over there.

I took part in the Torii Beach Seminar this weekend and it was a great experience! The cert staff was awesome. They really made it fun and it was cool to see instructors able to practice what they teach (muscle ups). Coach Glassman was available to answer questions and explain what CrossFit is in full detail as well as have instructors that could give life experience clout to the program. The whole weekend was truly motivating and has given me more drive to be as prepared for combat as I possibly can be. CrossFit should be the first choice in exercise programing for the military. Anything else is truly substandard. Again my deep thanks goes to Coach Glassman, the staff instructors, and Torii Beach CrossFit for bringing the certification to us in Okinawa and ultimately a change in the way I look at fitness (and from what I witnessed others as well). Oh yeah I'm smoked. Thanks considerably.

DT

To all you CrossFitters in Nangarhar and other places around Afghanistan: Our CrossFit-Afghanistan T-shirts are finally in! We're selling them:
$7 for 1
$10 for 2 - and $5 for each additional shirt.

All profits go into buying better gym equipment for the guys here at the Jalalabad PRT. If you're interested, email me at the address below. I can email out pictures. We'll have to work how and where to get one (especially if you're somewhere remote). CPT Maurice Middleton will be over at JAF tomorrow, so email me tonight if you want one and I'll make sure he's got enough. Our goal is to buy a Roman chair, a set of kettlebells, three more barbells, and someday we'll figure out how to get a rowing machine.

Oh, I suppose I aught to post my results:

26/M/6'0"/a fat 245lbs -- working on that last part
455-200-408 (we've got metric bumpers)
Total: 1063

25/m/185/5'9"

Squat: 270
Push-press: 175
Deadlift: 330
Total: 775(PR’s all the way around!)

viva la revolution!

i knew this was coming. i am going to give it my all.

6 minute 16k kb snatch: 63L/63R. 21 rpm.

Back Squat: 260 - beltless below parallel wearing shoes with heel

Shoulder Press: 115 - barefoot, legs locked

Deadlift: 275 - beltless, barefoot, straight bar standard stance

650 total.

Lower back, shoulders and neck sore from the many hours of snow shoveling the past several days. The heeled shoes helped the squat.

40/F/148/5'7

Squat: 50kg/110lbs
OHP (strict not push press): 37.5kg/82.5lbs
Deadlift: 110kgs/242.5lbs

Total: 435lbs

Been experimenting with IF and felt pretty weak and shaky before starting this. Also nursing problems with right shoulder and knee.
Squat: Basically a lack of confidence to go lower. I have poor mechanics for squatting - my shin is very short compared to my thigh and back, so I can't get low without leaning right forward. With my knee as it is, I just can't risk this.

OHP: Failed at 40kg (88lbs). I can push press 45kg but going strict, I couldn't get the bar moving.

Deadlift: I lifted 115kg (250lbs) a couple of weeks back. Bypassed that and went straight for 120kg. Got my legs straight but just couldn't straighten my back. Almost, but not quite there yet.

Shawn,
Does the PRT share the same gym as the rest of JAF or are they separate? I remember the gym being used by everyone on came (the French, soldiers, etc) but don't remember PRT using the same one. Good luck getting the equipment.

I know OE has some kettlebells--I think I was the only person that ever used those. Maybe they will cough them up for you!

Worked out at Crossfit Troy yesterday - what a great facility. And no joke, was saying how much I wanted to do a crossfit total. Too bad I'm still in pain. Oh, well, 3, 2, 1...

And Kelly Moore is a she-beast. Awesome!

still no internet so finally got to a computer to catch up on the posting.

nasty girls: 10:45 (sub 21 pu and 7 ring dips for mu)

yesterday took another shot at annie bc my double unders have been off. fixed that problem.

annie: 6:18

love the cft!

We, Haico and me, did something else. We will be doing the CFT next thursday.
max effort snatch and clean/jerk
Haico: snatch 42,5 kg, cl/j 50 kg
me: snatsh 40 kg, cl/j 3x65 kg.
Goal of this month is reached. Very happy about this.

have fun, Johan

30/M/190

Same as last time:

Squat - 375
SP - 145
DL - 290

Good morning Ladies and Gentlemen!

Quick Question: I am assuming that the 1 Rep workout for today is a Maximum effort strength metric?

Thanks for the honor to be in your presence.

Freddy Fluchel

forgot to mention how great it is to finally have a crossfit gym in my town. signed up at gsx in ft worth this past week and it is fantastic. great facility and staff. so cool to be able to drop bumper plates.

this is one of the workouts that has been popular enough to start pulling age range medians - which is kind of cool...

popular workout - 241 logged PR's in logsitall- stats:
overall median: 225

Median for Men aged:
20-30: 195
30-40:225
40-50: 225
50-60: 295
60+: n/a

Position Pounds Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Bill Shiffler 1085 M 28 190 Ironsport
[2] Erwin Caalaman 1069 M 25 205 CrossFit SoCal
[3] Thomas Stallworth 1063 M 29 195 Crossfitsandiego
[4] Jared Burnham 1035 M 34 275 WasatchCrossfit.com
[5] Brian Zickefoose 1025 M 29 225
[6] Nick Matics 1005 M 30 185
[7] Mark Maslakowski 1005 M 37 285
[8] Leonid Soubbotine 1004 M 24 215 CF Evolution, FL
[9] Gant Grimes 984 M 34 192 CrossFit.Wichita.Falls
[10] ken cutrer 975 M 44 188 solo
[11] Sean Dunston 960 M 38 162 CrossFit Alexandria
[12] David Sailor 960 M 45 177 Londonderry, NH
[13] James Reynolds 955 M 35 233
[14] Nicholas Cummings 953 M 26 203 CF Evolution
[15] freddy c. 932 M 43 185 Crossfit One World
[16] Nick Lavato 930 M 25 197
[17] David Bowman 925 M 40 220 Crossfit Charlotte
[18] Ryan Whitenack 920 M 29 221
[19] DAMON MOSLEY 920 M 30 200 CFATL
[20] Tad Drake 915 M 27 190

women:
Position Pounds Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Kristan Clever 600 F 26 128
[2] Laura DeMarco 567 F 33 155 CFATL
[3] Sarah Childs 510 F 29 128 Solo; Bishop CA
[4] nadia shatila 485 F 30 108
[5] Becca Wells 480 F 27 0 WasatchCrossfit.com
[6] Fiona Muxlow 478.5 F 31 0 CrossFit North Queensland
[7] Courtney Johnson 463 F 30
[8] sarena kopciel 1| 450 F 46 136 CFNYC
[9] Veronica Davis 435 F 29 125 Golds Ballston
[10] Theresa Meyer 430 F 41 144
[11] Ericka Khudakivskyy 425 F 25 139
[12] Sue Chen 420 F 48 132
[13] Janell Peske 378 F 20 140 USNA
[14] K A 370 F 32 115
[15] Amelia Neighbors 140 F 33 140 CrossFit Charlotte
[16] Cherie Chan 133 F 34 133 Front Range CrossFit
[17] Shana Alverson 95 F 32 134 Sonz Decatur
[18] Alisha Kowalewski 95 F 29 122 Crossfit Phoenix
[19] Rebecca Voigt 65 F 28 151
[20] Corey Salois 65 F 28 125 Crossfit Flathead (MT)
[21] Michele Vieux 65 F 30 140 CFSD
[22] Lisa Quinn 65 F 42 160

anyone wanting to contribute to my little stats project can put pr's etc. into logsitall.com (w/f/s)
-bill patton

28/M/190/6'0"

Squat: 255 lbs.
SP: 125 lbs.
DL: 165 lbs.

Total: 545lbs

For those of you that don't have the music to the picture today, it goes a little something like this.....

"Y-----M-----C------A...."

JUST JOKINGGGGGGGGGGGGG! I know thaat those are our brothers and sisters over there and God bless them and keep them safe! Just chuckled, so I thought I would share my humor of it!

No CFT for me today. Still babying a hurt lower back from a poor formed 410lb deadlift 1 week ago. I should know better.

Don't know what I will do, but my creative cap will go on momentarily and will post. Yesterdays WOD of 1 1/2 pood KBS as many reps as possible for 30 minutes was awesome! 492! And I am a hurtin unit today! You simply must have a go at it if you like KBS...it was lovely!

Get that false grip boys!

Guess who got to meet the beautiful and sweet Lauren Glassman?? AND Lisa Lugo AND Shari AND .... THE EVA.
oh yeah, I met Pat too. He's ok.

These people are even cooler in person. I'm totally star struck. There are so many kick ass CrossFitters here and I'm so happy to have the chance to hang out with them and get to know them. This is pretty sweet.

I'm having a blast at the cert. I'm already a TOTALLY different runner. Not one thing about my running style is the same and it feels MUCH better.

We got to use what we learned yesterday during Helen. Something happened - My legs didn't feel like a ton of bricks after 200m. I was able to keep my pace the whole time and it felt great.

"Helen" 12:55? First time doing it with all kipping pull-ups. Thought I could get them unbroken but not even close.

It was pretty intense to watch Shari do Helen! She did her run gripping her inhailer, used it, dropped it and traded it for the kettlebell. That woman is an animal. Nothing could stop her. These CrossFit girls never stop impressing the heck out of me.

Can't wait to get back to the gym and practice running! It's like a whole new world. Who Knew?? :)

Gary...M/51/205...Squat-280..SP-160..DL-365
Total-805lbs
whoo hooo.......all PRs for me.

Jim...M/48/165...Squat-250..SP-135..DL-315
Total-700lbs
excellant efforts on the lifts

Lauren--Coach...We appreciate the posting of the WOD regardless of when it is done.

Thank you

30/200/M

Can you tell how much weight I have at my house?

Deadlift 135 pounds
Back Squat 135 pounds
Shoulder Press 135 pounds

I believe I'll be buying some more weights this week.

Mornin'. Late night last night, huh, waiting for the WOD? Time for a couple of reminders. First, lest you forget, everything here on the main page and connected to the main page is free. Imagine that...free. No charge. A turnpike to elite fitness with no toll booths. And, no matter where they are or what they may be doing, Coach and his partner and wife Lauren manage to get us a WOD up on the site every day.

EVERY STINKIN' DAY.

F R E E.

Now, if you've been paying the least little bit of attention to the comments as a whole, or perusing the rest of the site at all, you would realize that Coach (and probably Lauren and the girls) are in Okinawa for a cert. Japan. Traveled with two daughters under the age of 4 from Arizona to Japan. And still...STILL...managed to get a WOD up every day this weekend.

Sheesh.

The Crossfit Total. Our measure of strength. Designed by Coach and Coach Rip. Click on "Crossfit Total" on the front page for a complete description including the rules of engagement. After you warm up you get three single attempts at a max effort at, in order, back squat, shoulder press, and dead lift. Read the rules on what constitutes an acceptable lift, especially for the squat and the shoulder press. Be honest--this is meant to be strictly followed so that the exercise is measurable, comparable, and repeatable. The judge is the guy in the mirror. FWIW, after watching the videos of squatting at the CF Games I threw out my CFT because my back squat wasn't nearly deep enough, regardless of what the globogym trainers said.

3-2-1...Go.

M/22/6'1"/185

CFT
Squat: 365
Press: 170
DL: 435

Or, Lauren was helping to run the Santa Cruz cert...

Going to a cert. is like being backstage at a rock concert. I wish Eva had been at the one I went to!

Help me with this please. Pro's, veterans of crossfit, or maybe just someone who has the answer or possible answer.

I have a horrible time with a barbell snatch. 135lb and I fail. YET, I can do a 100lb dumbell snatch with, of course effort and focu, but relative ease. Triple extension feels like it comes second nature with a dumbell, as does the drop underneith it. But when I pick up the barbell, I am completely dysfuctional. I KNOW I need to go to a local affiliate and have my form corrected on the barbell snatch, because although I think I am doing it correctly, I don't feel it. With the dumbell I feel it, and the results come after.
But has anyone else encountered this? Is this a common trouble point?
Please, I would really like your imput on this.
Thanks so much in advance!

The only thing I can be accused of is hammering the refresh button to find out what is new on the site. I suppose Crossfit has that addictive quality to it. Last night, I was experiencing withdrawal symptoms, but I'm happy to get WODs regardless of when I get them.

namaste

500

195/120/185

I don't usually post because I follow the WOD posted on the Lethbridge site, but I did a Total on Wednesday so I'll post my results from that.

5'2"/F/104 lbs.

Deadlift 185#
Shoulder Press 75#
Back Squat 150#
Total 410# (advanced)

On my 155# attempt for the backsquat I got stuck 1/2 way up and I needed my spotter's help. I wasn't able to hold it much longer, so I started freaking out and tipped forward a bit. At that point my spotter bent me over at the waist and the weight fell overhead like that scary video of Nicole. That's all I could think about... Nicole almost getting stuck. It shook me up pretty bad so I stopped after my 2nd attempt. But next time I'm definately going to get it!

CFWUX3
WOD:
Back Squat: 285(PR)
Shoulder Press: 160(PR)
Deadlift: 360(PR)
Post: Splitting firewood (by hand)

Glassman's- Thanks for this excellent (free) service. Never let the malcontents get you down. Most of us appreciate the WOD whenever it is posted. Delays just heighten the anticipation (sorta like waiting for Christmas)!

What does the future hold for Crossfit? Where do we cross the line, quantity or quality?

A_Martinez,
If you use Firefox, you can set pages to refresh as quickly as every 5 seconds. It could save you from eventual carpal tunnel syndrome as a result of repetitive mouse-clicking!

redviking1,
What do you mean, specifically?

J rock

I have the same prob. Ive watched the vids and still have the same prob. Very frustrating
Practice practice......

To piggy-back bingo:

I have been CFing for about 18 months and this fall thought that I could cofidently squat 275 10-15 times. Since I usually work out alone and I had been working on form on many other movements I had a Marine check me from the sied to ensure a below parrallel squat. As it turned out I was about 2 inches short. My last ORM was 250. So yes, form matters. Thinking you can do 315 and then realizing you are only 2 inches short of regulation is a big difference. However, the strength gains "in the hole" far outweigh gains at the top of the movement. Happy CFing.

M/190/27
cft= 840
squat- 300 pr
press- 165 pr
deadlift- 375 pr

Coach, Dave and Andy,
Just wanted to once again reiterrate how great it was to have you guys come all the way out here to Okinawa for the Cert.What an honor to work with all of you. Coach you have created something that is so much more than just a fitness program this is a movement, and the proofis in how inspiring you are. I have been to alot of seminars in my military career. and sometimes repeat ones @ that. What I have found is that normally those who have attended a seminar once would quickly lose interest thing they have heard this all before. Here is what I saw as I looked around the room, a room full of hungry new crossfitters and two instructors with over 25 certs who had they exact same hunger for your knowledge as us noobs do. For me that lends more credibility to the process than data or studies or any geek in a lab coat ever could. Dave and Andy you guys represented everything that is right about Crossfit, regardless of what you do in the military, have done in the past, or levels of achievement in Crossfit you were completely without Ego and totally approachable thoughout the seminar. I think I can speak for everyone saying you gauged our percieved limits and pushed us just enough to exceed those limits.
Andy I know you said it will take months to undo all the things that are wrong with my squat, but I will strive to have a much improved one next month in Santa Cruz, which started with the 200 I did today and will do everyday between now and the cert.. Cheers to everyone who attended and I hope it was as much of a life altering experience for you as it was for me

J-Rock .. punch yourself in the face for misinterpeting the song in the background for the pic .. it wasn't YMCA .. it was Safety Dance =)

M/31/5'7/178
For the first time since August 07, I did not do the WOD as rx'd. I am nursing an injury, so I focused on the press portion of the total, which is my weakness. Coach Rip's videos have been helpful.
Also, did as many double unders as possible in 10 minutes. 356. First time trying that.

26/F/115

DL 165 (PR)
SP 80
BS 170(PR)

CFT 415(PR---last time 400

Sunday Musings (without a net)...

1) Garage gym, Globogym, YMCA, whatever. There's nothing like a CF Gym. It's worth the pilgrimage, even once a month.

2) The GI Bill. My Dad is the only family member in his generation to have gone to college. One of 8 siblings, he was taken out of the trades pathway in high school by a woman who realized that he had potential. He graduated and enrolled at the Univ. of NH on a 1/2 football scholarship. He starved, literally, with no money left over for food, and enlisted in the army. After 3 years, mostly in Korea, he returned to the States and enlisted at the Univ. of Vermont with a 1/2 football scholarship and the GI Bill benefit, working as a short order cook for two years (and eating at work) before becoming the house manager at his fraternity in return for room and board.

It was the GI Bill, enacted at the end of WWII, that was primarily responsible for the enormous increase in the number of college graduates in the 50's and early 60's. Inflation and inattention have eroded the impact of the GI Bill, making it harder for young men and women with limited means to make it financially through college after their service years are completed.

It's time for an update to the GI Bill, bringing it to a level of support that is more in line with its impact on WWII and Korean vets. Smarter folks than I will solve the logistics, but it is time.

3) Crosstrip (Geez, where's that net now?). To remove articles of clothing during a WOD as the intensity increases and the clothing becomes a hinderance. Performed in various ways by both men and women. Most common manifestation is CF men and women removing their shirt. Often followed by expressions of appreciation and awe by spectators (with thanks to Jeff Martin for the phrase and explanation prior to a WOD at BrandX). Never, not ever, performed by bingo.

We are blessed here at CF with athletes who have prodigious physical gifts. We also happen to have athletes who have awe-inspiring gifts that are not necessarily athletic (pilots, intellectual property attorneys, chemical engineers, doctors, rocket scientists, etc., etc.). We are fortunate to have an artist among us who takes photographs and videos that enlighten and entertain us. Have you met Tony B? He's another one of those CF gifts, an extremely bright guy who's taught himself how to do all of this stuff that's so much fun for all of the rest of us. He also happens to be a true gentleman; I could not imagine him posting anything that would make one of his subjects uncomfortable.

And, wonder of wonders, we also happen to have an abundance of very attractive folks who hang around here, many of whom have been photographed or videoed (with the exception of CCTJOEY and bingo, who are living advertisements for MP3 interviews!). Most of them have a pretty thick skin, and most of them have a pretty advanced sense of humor. Who can forget Shari Baby's press video? "Nice Rack"...pause...very long pause...wait for it..."Position". Annie Hawkins is a BEAUTIFUL woman with a wonderful figure. As are any number of men and women who have been photographed and videoed. An acknowledgment of those facts on the comments should be fine. Comments about the boys AND the girls. Even a little edgy is OK here. Geez, is there anyone LESS PC than Coach? Misogyny will be removed, not to worry; the most active moderator is a very sensible woman, after all (hi, Lynne). I don't get much of an emotional reaction to a picture of Greg or Brendan (well, um, other than jealousy I suppose), but that picture of Annie Hawkins was just lovely in so many ways.

Let's relax. This is a safe place. Don't pre-judge; be kind; have fun. Just don't ever expect to see a picture of ME without my shirt on ;=).

Oh yeah...just kidding Joey...

Musings in the filter...

More PR's Woohoo! Back Squat 102.5kg Although getting a little shallow. Shoulder Press 60kg (I weigh 70kg) That hip reflex really works. Deadlift 145kg. I have now run out of weights in my garage gym. Total 307.5kg

well done jared! I think i am going to have to do a couple reps on each of these today. Since i just started all this i feel i need to learn better technique right now. Loving it though, i am looking forward to doing this later today!

scaled....3x35 squats,7pull ups,10 kb swings 44#....13:05

27.m.169.5'8
CFWUx3
FINALLY!
did my first 2 muscle ups yesterday!
and I had a huge PR today, the quest for 900 CFT is done, now onto 1000
CFT- 930
BS-340
SP-200
DL-390

Another success day!

Back Squat - 245 (PR by 20lbs)
Shoulder Press - 135 (same)
DL - 285 (PR by 10 lbs)

CFT - 665 (PR by 40)

BW: 169

P: 125
S: 305 (off below parallel box)
DL: 385

Bingo,

Could you (or anybody else) help me out in finding the rules of engagement? I didn't quite see where to look after opening the "crossfit total" link.

I admit that my squat wasn't low enough but I claim newbie ignorance... please excuse. Also, I like to place my legs pretty far apart. I find it really helps me put up an extra 50lbs or so... something I learned from some powerlifting friends of mine. I suppose this isn't kosher either... On a plus side, I never use belts because I've always though it creates a reliance on them instead of developing a strong core. I'm not sure how CF feels about belt use.

Anyway, thanks for the always helpful advice and such.

J-Rock, I can't stop thinking about your post a couple of days back. Thank you for sharing, it's a real inspiration.

Dan

24/m/202
Dead 335-365-400(f)
Press 155-170-185(f)
Squat 315f-315f-275

810 total...last time I did CFT it was 930. I completely started over on both my deadlifts and squats because my form was terrible.

34/M/170

Squat 345(PR)
Press 165
Dead 390 (PR)
Total 900
Beltless, barefoot

47/m/180

Squat: 205 225(f)x2
Press: 135
Dead: 315

total: 650

first time doing ass-to-grass squats, by the time I got to 225 I was spent - but I was thrilled to get 205 so easily

looking forward to the next time this comes around

Todays WOD for me:

21 pushups
150 32" box jumps
21 pushups
50 deadhang pullups
21 pushups
50 body weight deadlifts
21 pushups
50 60lb dumbell snatches (25 ea arm)
21 pushups
50 95lb behind the neck push press
21 pushups
150 32" box jumps
21 pushups

40:31

Finally found out what Pukie was really made of twice...always a sign of a good workout! Pushed hard! Can hardly think right now...eyes blood shot, needing to refuel! Achey breakey J roCk!
(God I love this feeling!)

Danimal~ Thank you brother! And thank you for your service, enabling us all to have what we have...freedom! I am grateful!

WU .5 mi walk on treadmill
WU BS/SP/DL
BS 215
SP 165
DL 295

m/39/150

bs-275
sp-120
dl-335
total=730

wasn't feeling it today. tried some heavier weights but couldn't get them. i did my first bar muscle-up today. it has to be easier than the ring mu 'cuz after reading many tips on how to execute the move i still can't do one on the rings. anyway i still had a good day.

also, is there a way to find your previous post on the compare to page without having to scroll through all the other posts?

no cft for me today. will do 10k run. cft tomorrow. can't wait!

911 total

bwt-161
comp style this time, 3 attempts only/lift
(309/319/329 squat, 143/148/153 press, 405,419,429 DL)
felt easy and good, run this afternoon

25/m/160
300 squat(tied pr)
165 press (tied pr)
330 deadlift (10 lbs from pr)
really happy with the press, havent hit 165 in awhile but ripptoes videos have helped a ton.
-need to get that deadlift higher, with time....

S: 155
P: 95
DL: 225
Ttl: 475
(First time trying this since shoulder injury...felt "ok")

28/M/170

Squat: 315 lbs
Press: 175 lbs
Deadlift: 365 lbs
Total: 855

Gotta break 900!!! I've got a PR on the DL of 400 lbs...but haven't attempted in awhile. Of course I need 10 more lbs on either my squat or press to reach 900. Someday maybe...

as rxd, but not very well!

all my weights are down from last time, I am not sure if this can be caused by working out before eating in the morning versus working out in the afternoon.

This time;
warmups...

squat 333 partial, 313f, 300
Press 165f, 160f, 150
DL 385f, 355
TOTAL 805

last time Dec 26
squat 310
Press 165
DL 370
TOTAL 845

46/196

400 squat ( no spotter, would have tried 410)
175 new crossfit pr
410 could do more with better bar(whining but it is true)

985 total

Love the CFT!!!
hoping for a pr today

Failed 300 2X even with the hottest girl in the gym spotting me! Squat 295
Press 145 pr
Deadlift 345 pr

total: 785

Failed 300 2X
Squat 295
Press 145 pr
Deadlift 345 pr

total: 785

well I was feeling good until I saw some of these scores

245 squat
105 press(Tied PR)
295 deadlift (New PR)
Total: 645

28 yom, 180 lbs

DL-315 lbs Squat-255 lbs Press-145 lbs

Total-715 lbs Last time-685 lbs

Duane,
You can hit "control F" and type in your name to find the posts you made on previous pages.

137.5/65/147.5

New Squat PR by 5Kg
Press still below 67.5
DL up 2.5

132.5, 135, 137.5
65, 67.5(f), 67.5(f)
145, 150(f), 147.5

25/m/5'11"/225

squat - 500
press - 225
deadlift - 555

total 1280

855lbs total lifted

25/m/192

I heart crossfit

Squat 155# (off my PR of 160)
Press: 90#, failed 95# twice.
DL: 185# failed 190#, which would have been a PR, twice.

I *really* missed my wooden shoes today.

CFT = 430 (PR)

Squat - 245
Press - 135
DL - 315

Total: 695

First CFT, and 4th day of Crossfit. Next time I'll get 750+

36M/5'10"/163.5#

As Rx: BS 295 + SP 145 + DL 325 = 765.

10# below my best SP and 20# below my best DL. Discouraging.

BS: 95x5, 125x3, 165x2, 205x1, 225x1, 275x1, 295x1.
SP: 45x5, 65x3, 95x2, 135x1, 155(f), 140x1, 145x1, 155(f).
DL: 135x5, 205x3, 225x2, 315x1, 345(f), 325x1, 335(f).

47 yom 160#
Squat 285
Press 155
DL 315
CFT 755

I realized that doing these in front of mirrors was killing my form. However, at Bally's the mirrors are on all the walls. So I turned around. That was almost worse. Instead of watching myself, I got a good look at what other people do. I almost wet myself trying not to laugh. People loading up curl bars and then throwing the weight around trying to do curls. People using the cross over cables and really throwing their bodies around. I'm surprised there isn't an ambulance there to take these people away.

not ready for cft after about a month off, so did instead, 5 x 5

BS- 185 (3), 195 (2)
SP- 85 (3), 95 (2)
DL - 225

form was better, and no knee pain... cool.

funfun!

dude.. stoked..

CF you pump me up!

I'm an enthusiastic Noob, yes.. this is my fifth day.

ok for the real thing.

20/m/185/6'2"

squat:205, standard
press:95, weak sauce i know.
dl:225, like the video here.
i usually did dl's with a wide stance, angled out feet, and opposing grip.

but hey i'm trying the new stuff and it feels good.

much love.
Noob(Jeff)

21/m/6'2/180#

As Rx: BS 295+ SP 175+ DL 335= 805

PR's SP and DL by 10#'s

Anyone have any suggestions on how to pace the lift progressions etc? I have read the CFJ article on the total, but would love some personal opinions on rest times/spacing etc.

Thx

No problem, Bingo. I realize I have a face for radio and a body for the water.

Like I always remind myself, if people could do what I do, they would. Perhaps. Then again, maybe not.

first cf total
back squat: 335
shoulder press: 155
deadlift: 315 - felt good, went on to attempt 365lbs, but my grip kept failing - tried with straps, but the strap ripped. i think it's doable for me, will buy new straps and try again later in the week.

total: 805

25m/244lbs

145 - sp
295 - bs
335 - dl
not my best

46 / 172

CFT 680 -- 240-140PR-300

just want to clear up something, the warm-up for a crossfit day is the warm-up posted in the crossfit journal. there is no regular crossfit warm-up on a total day correct?

CFWU X3
20 min

Results and (change since last time on 12/26/07)

Squat - 225 (+0)
Shoulder Press - 155 (+10)
Deadlift - 315 (+15)

CFT: 695 (+25)

http://www.irongarmx.net/phpBB2/viewtopic.php?f=5&t=194947

mildly NSFW...

Thoughts?

BW 176

Squat- 353
Press-167 (172 miss)
DL- 421

Total- 941

Done in OL Shoes

DAY 35, Okay I'm just bragging!

Backsquat 45-55-65 (first time with weight)
Shoulder Press 75-85F-85F
Deadlift 145-175-190

New CF TOTAL of 330!
65% increase over previous 26 days ago.

I know, I'm new. Figured most don't read the logs and I'm so Happy with CrossFit!

No CFT today. Had to configure workout to track conditions. We ran 800 m, then 4 x 70m dashes on grass.

Tash 24/f/5'6"/110#
800m = 4:32
70m 16.757
70m 16.328
70m 16.575
70m 16.493

Kirez 34/m/5'10"/195#
800m = 2:39
70m 10.217
70m 09.675
70m 09.609
70m ???? guess = 9.7

Ouch.
I'm declaring the ankle officially healed. Still some flexibility / ROM issues, but training is on. Benchmark is set, hope to see improvements in 400m and 800m times.

Thanks for the RSS feed index, andrewj.

This is about 3 weeks of CF workouts for us. We're absolutely in love with it. Thank you all.

"It's not who you are, but what you do that defines you."

15/M

Squat: 305
Press: 160
Deadlift: 380
Total: 845

28/M/185#

Total 795

BSQT-255
SP-175
DL-365

I part 3 of coaches press video, anyone know where I can part 1 and 2, stuck at 165lbs. Thanks.
CFT 950
340 squat
165 Press
345 DL
37/m/195

24/m/5-11/232

This is the end my first week with Crossfit, but i have 7 years of bodybuilding experience. I currently perform WOD in the morning and a periodized push-pull workout in the afternoon (currently hypertrophy microcycle). The barbells in my current gym can only hold 495 due to wide rubber coated plates. So here are todays numbers:

backsquat: 495 (bar max)
deadlift: 495 (bar max)
shoulder press (seated): 335

total: 1325

squat 365
dead 440
shoulder 185
990

cft = bs 220 + sp 125 + dl 290 = 635

rack pulls 315, 335, 355, 360, 365f

ring dips 5, rows 5

skip ~2:00

competition style this time, 3 attempts only/lift
pb - 515.5
160/85/170.5 still stuck a 85 on press, tried Rippetoes hip movement tips and was closer to getting 87.5 (next time!)

#87-Jim D.-

what's even better is when "these people" try and tell you you're going to hurt yourself doing kipping pull ups or "you should wear a lifting belt or you are going to hurt yourself". then they proceed to do their tricep extension using so much weight it yanks them off the floor when they let go of it....yes, i saw this in the gym the other day. thought the guy was gonna rip his arms out of the sockets at the shoulder. kinda grossed me out.

Mike: new improved form after reading "starting strength" full ROM and felt so much more stable-245
Shoulder still sore so backed off of shoulder press-115
Deadlifts felt strong went for a PR on 3rd try and just could not get it locked out. Resulting in -365
Total 725, but all motions as presribed no cheating at all I would highly recommend to everyone reading "starting strength" !

35/m/76"/252

Squat 345, 360(PR), 370(F)
Press 175(F), 175 again(F), 170
DL 415, 445(F), 435(PR)
Total 965 (up 45 from last time)
I'm counting these as PRs because it's been over 10 years since I was able to lift that Heavy.

Cool! Wicked weights out there, CFers! Even the chicks - 600 - mind blowing!

Now, I know I'm in line with CF. Yesterday's rest day was my work day because of my spin class on Sundays. Then, decided to do my own WOD - Max on free standing SQs & DLs. Lucky for me that's pretty much what CF'S WOD today...my rest day :)

42/f/5'3/120
SQ 120
DL 145
skipped shoulders

$h!tty, crappy, all-around suck in the gym for me today. Planned to work on depth on squat, form on shoulder press. Intense pain in shoulder with 135# on first rep for back squat, no matter where I put it on my back or where I held my elbows. Shut it down and did one round tabata run 6MPH, 10% grade, followed by 1 hour shoveling.

Crap...

49/M/220

Total 895

Squat-365
SP-165
DL-365

last time:

bw 170

squat 275
press 125
dead 460

total = 860

this time:
squat 275 then box squats
shoulder press work

I was wondering. How often do PainStorm workouts come out?

195#

385 squat
205 Press
500 Deadlift
1090 Total (PR)

40 y/o M
75" 202#
CFWUx3
slight strain in back during warm-up squats. Back was just a bit tight.
Squat: 325# (PR)
OHS: 145#
Deadlift: 325# (10# off PR, did 2 sets did not want to push due to back tightness)
CFT: 795# (PR)

Did 3*5 protocol instead.
Squats: 3*5 33k
Press: 3*5 25k
db swing: 3*5 14k

Walking Lunges: 3*40 meters

HPC 2*10 20k

Total 375

BS-115(pr by 20)
SP-65 (missed pr by 5#, shoulders still smoked from nasty girls)
DL-195 (pr by 20)

43y/m/175lb/6'
DL: 235, SP: 115, BS: 215 -> 565 lbs
(all PR, but everything is a PR when you're new :-)

#116 Soccerman,
The Painstorms are usually posted during the first week of each month on the affiliate blog .. if you want more Painstorms Google it and you can get a link to all of them ..Cheers

No improvements today. In fact, I backed off some to accomodate a pulled hip flexor.

BS - 145
SP - 80
DL - 200
Total - 425

I've made no gains on squats lately, so I've jumped on board Kelly Moore's workout log on the message boards to get some advice from the strongest woman alive--or maybe the strongest one in Wisconsin, anyway. Her strength-to-weight ratio is amazing! :)

44/m/71 kg
2xCFWU, and some squats and DL.
Squat 92,5 kg (last time 80) PR!
Press 42,5 kg (37,5) PR!
DL 102,5 kg (100) PR!
Total 237,5 kg = 524 lbs (217,5)

spousal unit 1 (end of third week in CF):
265
BS-85
SP-65
DL-115
spousal unit 2 (end of third week in CF):
610
BS-235
SP-100
DL-275

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

Squat: 300 (+25) PR
Press: 145
Deadlift: 320

Total: 765

5min rope skipping + CFWUx2

Squat 120Kg (same as last time)
SP: 55Kg (recovering from shoulder injury, but still PR by 2.5Kg)
DL 152,5Kg (PR by 2,5Kg)

5'7 198 of out of shapeness.

CFWU X 1

CFT:
Squat-335(PR)
Press-185(PR) I can't belive it almost my weight
Deadlift-425(PR) I couldnt belive this one either

I really think with a little more work I can join the thousand total club.

I know I said on the boards I wouldn't do strength and concentrate on metcon so what i did after I left the gym was went to the track and did Tabata.

Pullups:9, 7, 8, 6, 6, 6, 5,4-45PULLUPS (PR)
Pushups:18, 17, 17, 15, 15, 15, 13, 13-123pushups
K2E:7, 6, 6, 6, 6, 8, 4,5-48(PR 1ST TIME)
Sprint:

After the workout I had 1.5 cups of milk with .75cup of whey and an apple.

M/24/180

345 squat
180 press
395 DL
total: 920

20/m/6'1/165 lbs

Squat-160 previous 155
Deadlift-230 previous 215
Shoulder Press-130 previous 125... wasn't pretty

Total: 520 PR + 25

31 y/o male, 150 lbs.

Squat: 225
Press: 100
Dead: 303

Crossfit Total: 628

37/m/6'3"/264

as RX
squat 205
shoulder press 145
deadlift 285

CF total 635
There are all PR for me. Before CF my form for squat was really bad and I could not do more than 155/175lbs

Pedro and "Lil" Scott,

I am happy now, the WOD is over and had a day...thanks!

240 SQUAT (PR BY 10)
140 PRESS
320 DEAD (PR BY 5)

PR BY 15 LBS (700) GOAL FOR 08 IS 750 TOTAL

31/M/6'0/192

Practiced:
Handstands (held one off the wall for 8 seconds!)
L pullups
L sits

Back Squat: 245
Shoulder Press: 155
Deadlift: 275

Still recovering from Nasty Girls...

210 Squat (my equipment for this sucks so maybe not accurate
105 press
230 deadlift

545 Total

m/35/238
BS 375 PR by 10lbs.
SP 180 PR by 5 lbs.
DL 405 PR by 20 lbs.
I'm pretty happy with today. 960 total

Lil Scott, Pedro, and Motivated 0311 (Jarhead):

I was so anxious to get the WOD last night....so I could do the CF Total for the first time....

405lbs squat
155lbs shoulder press (needs more work)
503lbs DL
*ran out of time with my workout partner since he had to be at work*

This gives me a good starting point, and something to shoot for in the upcoming months.

Thanks CF, this stuff is great!

1063lbs total....I think I am capable of a 1200lbs total by summer.

Show me some digits?

33/M/225

BS=350 (pr)
SP=190 (pr)
DL=445 (pr)

CFT=985 (PR 30 over 1-1-08)

SO Pumped!

let's see if i can remember everything... this was my first time for this exercise and i'm still learning some of the movements.

BS 175/205/225 (225)
SP 115/135/145F (135)
DL 275/300/315 (315)

total 675, which is 3.75 times my body weight (180). not a bad baseline.

26/m/195

BS-315
SP-165
DL-375

total= 855

44/76"/190

BS: 275
PR: 125
DL: 265

Total 665

M/42/170/70"

Don't have Squat rack

Squat-130x8 150x5 150x5
Shoulder press-145
Dead Lift-280

We finished putting up our new pull up bar, completed our sloshpipe, and bought 16K and 20K kettlebells. Couldn't get to the gym, so we played with the sloshpipe (holy cow!), and made up a workout.

15-12-9
pull ups
push ups
KB swings

Neil 40/70"/175
jumping pull ups
20K KB
4:13

Amy 37/63"/125
kipping pull ups, all but 1st set broken
16K KB
5:34

post - cold refreshing beverage while walking with our older daughter around the block, with her pushing her babydoll.

22/m/170

My first CFT.

BS - 265
SP - 135
DL - 330
Total = 730

m/34/70/191

415
200
505
1120

43/m/6'/170

First WOD with CF, looking forward to more.

Used to PL and finally getting back into overall fitness after a couple years of basically being lazy. (running/biking occasionally)

3x800 w/400 rest between

SQ 185
Press 115
DL 275
CFT 575

CFT goal for '08 > 850. Thanks for all the articles and insight.

Squat: 315
Press: 165
Dead: 400 (Couldn't even budge 405, i think my mind was out of it.)
In lifting shoes.
Total: 880

Joe
BS - 265 PR
SP - 135 PR
DL - 315 PR
Total 715

Jay
BS - 265 PR
SP - 135 PR
DL - 290 PR
Total 690

A good day!!!

33 yom, 73", 175#.

Squat: 260
Press: 150
Dead: 300

Total: 710

Might have had more in me for BS as 260 went pretty smooth. No rack, spotter or bumpers so didn't try more. PR by 15 on BS, 5 on Press. DL total is all the weight I currently have.

Finally cracked 700 though, and with good ROM, since reading Starting Strength.

back squat 500
deadlift 535
shoulder press 255

Total 1290

My back hates me

s: 365
p: 135
d: 365
total: 865

need work on press to get goal of 900 soon

Still under the weather... getting gassed during the warm-up is not fun. Decided to skip today to rest one more day. Gotta get over this run of being sick.

Two days ago I was on the couch all day with the flu. So expectations were very low.

WU: 2 rds CFWU + .4mi on TM varying speed to warm up sore ankle. (I can see the attraction to jogging on the TM while watching TV, I watched the SkierX and it was quite relaxing)

BS: 45x10, 135x5, 185x3
205, 225f, 215f (pr remains 220)
Press: 45x10, 95x5, 115x1
125, 130pr (didn't even try for 135 because 130 took about 10 sec to get up)
DL: 45x10, 135x10, 225x5
(oly platform opened up so switched to kgs)
140, 160f, 150 (tied pr)
CFT=205+130+331(150kgs)=666lbs (off pr by 5 lbs)

DL-465
Press-175
Squat-365

Total-1005

m/38/178

Squat 435
Press 205
Deadlift 525

Training for power meets so good time to test-need to lose 7 more pounds.

I know people like to share stories, gripe, flirt... on the message board but is there anyway to filter the NON RESULT posts once the message board goes into the archives so that it is not a royal pain in the butt to shift through all the non result posts to compare your previous times/lifts?

I love crossfit. I feel more confident in my abilities and potential now.

previous total 495
todays pr 520

adventure race yesterday, slightly sprained ankle so we will skip for today, and push for tomorrow.

Does anyone know of an acceptable ELITE score relative to bodyweight with the total?

Thanks.

DL - 205
SQT - 225
SP/Seated - 145
SP/Standing - 135

M/23/156

pre: dynamic stretch, 500m row, back ext

1st CFT:
BS: 315
SP: 125 (guess i found another weakness)
DL: 300
Total: 740

post: brought my homemade rings to the gym today...got my 1st ever muscle-up...did 3 sets of 2, but couldn't get more than 2 in a row b/c i kept losing my false grip on the way down

Erin-
Pre: 2.25 mi run on treadmill

Back Squat: (30#) 3x10
Shoulder Press: (30#) 3x10
Deadlift: (65#) 3x10

post: ab work

Hey RTC, I use "CTRL+F" and type in my name and it cuts right to my post. Maybe that will work for you.

-----
First time, felt sloppy, never done these lifts before. I got more comfortable with the weight as I did each lift. Can probably do much more on the squat.

Squat - 95
Press - 135
DL - 185

total=405

I'm back.
back squat- 225lbs i did 275 but it was not quite deep enough so i threw it out.

shoulder press- 145lbs working thru a shoulder dysfunction. it was dislocated when i was a child neve rehabed it so it does not fully lock out. any suggestions?

deadlift- 355lbs- very proud of this effort (pr).

wonder whats tomorrow maybe fran or michael.

180#
Warmup
Full parallel back squat 265
Overhead press 175
Deadlift 335
775

41yo/f/159#
CFT 435:(
pain in left upper butt cheek...limiting ROM
back squat 175#
stiff shoulder press 85#
deadlift-175#
far lower than prior CFT, pain fired up in squat adn deadlift position so went more for best form vs.weight

f/21/127

Squat - 178
Press - 80
Deadlift - 240

Total - 498

32 yom bwt 248
subbed front squat due to shoulder issue.
total
FS 290 (+15)
SP 165 (+10)
DL 480 (+5)

total 935 up +30 from two times ago in Dec 07.

BS: 355
SP: 175
DL: 380

Total: 910 (+10PR)

650 (225, 125, 300) BW = 151

I, like some others here, don't have alot of heavy weights, to do the CFT. So until that time, I sub for a Tabatha Something Else. I know its not the same but its a good bench mark. ( I just hope TSE doesn't come up two days after CFT like it did last time!).

Scores on the doors -
Pullups - 44
Pushups - 121
Situps - 128
Squats - 160
Total - 453.

finally broke through 450!

47 5'10 195

cfwu x 3

squat 225
SP 165
DL 345

CF Total 735

34/M/77kg

DL 170kg
Squat 145kg
SP 70kg

total: 385kg

Age=28
BW=185

Squats - 350
Deads - 420
PRess - 175

Total - 945

Help us send 5 lucky boys from the inner-city of Camden, NJ to the 2008 CrossFit Games
for the memory and trip of a lifetime:
http://www.firstgiving.com/stevesclub
Give only if you can!

F39/48kg/152cm
Last CFT was 350.
Today: 405
BS-160
SP-65
DL-180
Shoulder press is the only movement I can't seem to improve upon. Why is this?
Coached my gal pal through the CFT today. Her last score was 207. Today she reached a very respectable 300. We are going to celebrate by watching the movie "300" when our husbands deploy on a brigade level Exercise.
I knew she could achieve this. She just needed the push.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

255 Back squat
135 Shoulder Press
365 Deadlift
755 Total --> Novice

27/m/71/230

Squat 235
SP 155
DL 285
Total 675

Just getting started with CrossFit.
285= all the weight I own right now, probably could DL 300.

CFWU
BS 185/1; 225/1; 235/1; 245/1; 255/1(PR); 265/0/0/0
SP 100/1; 110/1; 120/1; 135/1; 145/0/0/0; 140/1
DL 225/1; 275/1; 300/1; 325/1; 350/1 (PR)
Total 745(PR)
M/47/195#/72"

"Crossfit Total"

Rear Squat- 325
Push Press- 155
Dead lift- 355

First time cross fit total.
need to increase R. squat next time.

TenXer! You're a genious!! It works beautifully, thanks.

30-M-173-6'

Back squat, 255-265-275(F)
Shoulder Press, 125-135-140(F)
Deadlift, 305-315-325

Total - 725 (PB!)

I'm not sure if today was the 1st day I broke 700 or not. My record keeping hasn't been as good as it should have been.

The last time I did write down my CF Total (12-26-07) was - 660 (which was a 50 Lbs. improvement back then)

So since last Fall I've put 115 lbs. on my Total. Let's keep those numbers moving!
Thanks CrossFit.

Forgot Total: 835lbs

Oooh I can't wait for this. Will do CTF later this week.

Today I did my usualy early Sunday am running. Today I did about a 10k.

Needed the break anyhow. I have had some good DOMS for like 4 days now. The extra day of recovery with some running was needed.

#121 teresa- I've been there lots with the hip flexor issue. Mine was a combination of waaaaayyy too much running for many many many years and then I tore one in soccer. They are certainly no fun. I have found A.R.T. (active release technigue) to be extremely helpful. Heal fast girl!

Erin

42yom / 149

BS (240, 250, 260f too shallow) - 250
SP (135, 145, 150f) - 145
DL (355, 370, 385f grip opened) - 370

Total - 765

No PR's but made sure ROM was acceptable on all loads.

bwt:151

total:695

34/6'3"/235#

300 squat
160 press
365 deadlift
825 total

I was just curious as to how this workout works what exactly do I do?

44/M/6'/185

BACK SQUAT: 225 TO 12 INCH BOX.
PRESS: 145 PR BY 3 POUNDS. STIFF LEGGED.
DEAD LIFT: 230 BACK FELT TIRED. RED FLAG. STOP!

TOTAL: 600

YA, IT'S LOWER THAN LAST TIME BUT SO WERE THE SQUATS! THEY WERE DEEP AND WELL BELOW PARALLEL. PRESS WENT WELL TO SO I'M STILL SATISFIED. NOT A TOTAL LOSS.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Can anyone tell me how to do this work out exactly

565 Nov 28

BS. 245
SP. 160
DL. 245

total 650, pr by 90!

28/m/187

CFWU x 3

75 minutes yoga

right patella tendon still tender, didn't want to push it on squats

Sandy
300 lb back squat PR
175 lb shoulder press PR
290 lb deadlift PR
------
765 lb PR

#42 KATRINA,

UES TWO SPOTTERS ON THE SQUAT. ONE AT EACH END OF THE BAR. (TAKEN FROM RIPP, BASIC BARBELL)

YA, THAT'S NEVER A GOOD FEELING.

ROBERT S.
TUCSON, AZ.

Crossfit Total

Deadlift - 285lbs - PR
Shoulder - 140lbs - PR
BackSquat - 255lbs - PR

Total - 680 - PR

Little hung over from the night before but i did better then last time!

M/26/221.5

BS - 310 PR
SP - 195 PR
DL - 335 PR

Total - 840 PR

33 m 190#

DL = 335#
SP = 135#
BS = 245#

CFT = 715# (pr)

29 days 'til the 'Ghan. Wish me luck.

m/33/175

BS 275
PP 120
DL 325

Total 720

All PRs for me!

CrossFit Fredericksburg VA (still just a glimmer in my eye, but coming soon...). My smoking hot fiancee is the envy of the Y, she has mastered the kipping pull-up and cranks them out like a champ. Go Amy Jo!
Amy/35/120
BS 115
SP 70
DL 100
285 (PR)

Tim/42/180
BS 275
SP 160 (PR)
DL 410 (PR)
845 (PR)

M50/170

Squat 258...failed twice at 273

Shoulder Press.....140....new pr

Deadlift.....343...failed at 353

Total.....741

#177-Dylan,
if you just click on "Crossfit Total" (the title of the WOD) that will bring you to an article that explains the workout...if you have any other questions about other workouts or whatnot the FAQ and/or the Exercises & Demo links have a ton of usefull info

cfwu
burgener warm up
BS = 260#(pr), SP = 135 (140f), DL = 365(pr)
760 total

Erin/In8girl,
Thanks for the encouragement! Mine is the result of a "pop" while doing some walking lunges. Scared the crap out of me when it happened. It's been ice, rest, and NSAIDS all week.

34/M/160

BS - 275
PP - 160 (pr)
DL - 300

total - 735

No CFT for me today. Strained my wrist arm wrestling (stupid).

I do have a question for any special operators out there that might be helpful for a wanna-be.
I know that crossfit is designed to be easily modified to help support any sport (even special operations). The test I will be required to take involves a 3 mile run, a 1 mile swim, 2 minutes timed push ups, sit ups, flutter kicks, and pull ups.
Over the past few months, Crossfit has helped me substantially improve my overall strength, especially in my core. The calisthenics part of the test will be no problem for me now. However, my cardio is not progressing as fast as I need it to.
I do not want to sacrifice doing crossfit to train every day for these events specifically, as that has led to injury in the past. What is the best way to do both? Is it best to just scale back on the intensity of the WOD so that you can run or swim afterwards, or skip the WOD on certain days? This is what I was considering:
Day 1: Run
Day 2: Swim
Day 3: Crossfit (2 or more WODs)
Day 4: Run
Day 5: Crossfit
Day 6 & 7: rest

Hopefully after a while I can build up to a point where I can do the Crossfit WOD and substantial running or swimming. Any advice would be appreciated.

240 lb 6' male
755
Press 160
squat 255
deadlift 340

God I love heavy day, I don't feel so unhealthy!

Squat: 245(pr)
Press: 145(pr)
Dead: don't have enough weight to go above my max so I did 3x275 as my max for today.

27/M/205

300lb squat
125lb shoulder press
375lb deadlift

load- 800lbs

I remember the last time I did the CFT, I had found a table that was a guideline of sorts--it detailed where your CFT should be based on your age and b/w. Of course, now I can't find it. Could someone help me out?

M/33/6'4"/220

Good day of PR's for me!

Squat = 265# (pr)
Shoulder Press = 160# (pr)
Deadlife = 315# (pr)

Total = 740# (pr)

m/26/185#/5'9"

760

DL 325
Squat 305
Press 130

Definitely seeing some progress on the squat and DL. Press is frustrating (I can tell that I'm not getting under the bar early enough though).

squat 295 (so close to getting 315)
press 135
DL 335 (+ 20#)

Total 765 (+ 40#)

Matt #202

I was looking at the same thing. I am not an SF guy, but still in the army.

I was looking at one of two things, or a combination.

Instead of a 3-on 1-off cycle, I was looking at going to a 2-CF, 1-cardio, 2-CF, 1-cardio, 1 rest.

Either that or do my cardio in the AM and hit the CF at lunch. Or vice-versa, get the CF in at 0530 and run/swim at lunch. In my experience, it is easier to swim at lunch since cool-down and clean-up time is faster. You are gonna have to swim to get your stroke down.

Gotta be careful not to overtrain and get hurt.

For what's it worth. Good luck.

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

CFWU + HSPU 3sets 15 reps per set

WOD: 655 (PR)

Back Squat: 235lbs (PR)
Shoulder Press: 135lbs
Dead Lift: 285lbs (PR)

Cool down: Working the Muscle up transition for about ten minutes.

If I can keep beating my last CFT every time we do it, soon I'll actually have a decent squat, press and deadlift :>)

I met two more crossfitters today, Neil and Michelle were there names I believe. It was nice to see you today! I hope that you get to meet my wife Lysa at the gym soon. She is crossfitting there around 09:30am or 10:00am daily.

I immediately recognized Torii Station in the picture, I really miss that place. I hope that you guys (and girls) had a good time at the cert this weekend!

Have Fun, Train Hard,

Billy

Question: Where is the closest hotel to stay in if I were to go to a Cert in San Diego? Just wondering. The wife and I are interested in getting Cert 1 for our 10 yr anniversary instead of going to Alaska. Thanks in advance for the info.
Love the burn.

14th WOD

I'm basically coming off the couch, so I don't feel too ready to approach max singles yet. And I just learned the deadlift anyhow.

What I did instead was warm up with 5x a known weight, then pull 6 triples, increasing at whatever rate seemed reasonable. I'm sure I stayed well below my max triple. I guess I can use this as my current PR for my CFT. ;-) Should be easy to best next time.

Best triples today:

Back Squat: 165#
Shoulder Press: 45# (*)
Deadlift: 185#

CFT: 395

(*) My right shoulder has a history of both rotator cuff pinching and instability (2 subluxations, thankfully under almost no force). It's pretty good now, but I felt a pinch at elbow lockout, so decided to do a little prehab with the dumb-bells and call it good for now.

Shoulder prehab going back in to my warmup, too.

23/m/155#
Back Squat-235#
Shoulder Press-120#
Deadlift-300#
Total: 655

Don't want to even post. Went backwards on every lift. 375f 365f 335f, gave up. 140f 135f 130, 435f 425f 405.

This time (last time)
Back Squat: 315 (305)
Shoulder Press: 140 (135)
Deadlift: 365 (365)

Total: 820 (805)

37/m/6-2/180
Squat-245
Press-130
DL-255(recoverying from back injury last fall)
I had worked up to 345 previously, I'm slowly increasing the weight...
Press has weakened as I took Dec off.

BW: 155
AGE: 25
SQ: 275 (Scratch 280, 285)
SP: 115 (Scratch 135x2)
DL: 325 (295,315)

My shoulder is still not 100% since injuring it at the Ann-Arbour cert last year. Pressing sucks as a result, but its getting better slowly.

Maybe if I worked out more than a couple of times a month and ate properly I would do as well as my clientele.

first time doin the crossfit total

BS: 315
SP: 215
DL: 405 (PR)

21/m/6-2/195

thanks for the workouts coach... I used to live in Yokohama. Loved it when I was there.

46 y/o male 154#
competition style - 3 attempts only/lift
BS - 256 new pb
Press - 133.5 new pb
DL - 396 (shy of my pb of 402.5 but higher than previous best during the total)
total= 785.5

#211 Billy,
It was great meeting you too. We hope we'll see you around again soon and get to meet your lovely wife Lysa.

Good luck on the muscle-ups. I'm close on your heels.

By the way, no offense taken but it's Nick, not Neil.

30/m/190

BS - 275 (PR)
SP - 175
DL - 385 (PR)

CFT - 835

first time with toatal since my back injury

squat-260
press-135
DL-285

Total 680

Time to focus

The cert this past weekend was a great learning experience. First off I would like to thank the Crossfit Torri staff for putting this thing on. The event went smoothly with no complaints that I heard of. To Coach, Dave, and Andy it was a pleasure to have you guys out here. Even though two of you were sick and one had his luggage lost everyone took it in stride and acted like a true professional. The thing I most enjoyed was getting my technique corrected and watching others get the same done to them. It is one thing to read a book and understand the concepts but quite another to see them in action on multiple people. To all those crossfitters that workout by yourself I suggest you check out an affiliate sometime. Not only do you have somebody watching your form, but the intensity you get is so much higher than by yourself. This community is truly as strong and diverse as everyone says it is. I look forward to being apart of it for a long time. Thanks

32/m/5'10"/190

CFWU
crunches for situps, still a little pain in my lower abs
110# of assistance on dips and pu

Messed up the order:
DL=200
SP=100
BS=225

Total=525

Plenty of room for improvement for me.

38m / 6'2" / 333 today
Believe it or not, I have never actually done this before, so today was my first ever CFT...

squat - 155x7, 205x5, 255x4, 305x1, 315x1 PR, 320x1 PR
press - 75x7, 95x5, 115x3, 135x1 PR, 145 miss, 140x1 PR
deadlift - 275x7, 325x3, 375x2, 410x1, 420x1 PR, 425 miss

CFT=880. Feel pretty good about it.

BS 231
SP 135.25
DL 306
Total 672.25

BS 335
SP 160(PR)
DL 375(PR)
Total 870(PR)
Felt strong today, just missed 350 on BS, I got greedy, should have gone for 345. Also just missed 165 on SP, about 3 inches from locking out. Just watching the Rip press video's has made me stronger...

WU: 500m row, situps, back extensions

WOD: CFT - 985 (pr by 30#)
Squat 385 PR
Press 200 (ties pr, a bit bummed on that)
Dead 400 PR

Can't DL or BS heavy bc of hernia.

SP: 135 (missed 145, should have gone for 140 instead)
Weighted Pullup: +115
5k: 21:59

Still sore from Nasty Girls - first time doing multiple MUs

Great course. Well worth the investment. I did not know what I did not know.

Oh yeah...and thanks for posting such a badass picture to let the world know what a bunch of snake eaters we are over here in Okinawa.

HUGE day for my CFT!

Last time:

BS 255
SP 135
DL 265

Total 655

Got a new PR on the deadlift during the 1-1-1-1-1-1-1 workout.

Today:
BS 275 (PR by 20)
SP 145 (PR by 10)
DL 285 (PR by 15)
TOTAL 705 (PR by 50)

HELL YEAH!

26/m/158/5'10"

First CFT:

BS: 205#
SP: 95#
DL: 225#

Total: 525#

At least I made the "novice" rating for 150lbs

43/6'1"/187

back squat: 385 pr
press: 181 pr
deadlift: 435 pr

total: 1001 pr

finally got the 1000 cft. thanks to coach rippetoe and all i learned at the barbell cert. it helps a lot to those of you who haven't been. very happy and tired now. time for a drink.

dr. eric

dave warner's elite standards are:
2x bw squat, bw press, 2 1/2x bw deadlift
i think rippetoe's are higher.

dutch

trainer at gsx says you're moving to the ft. worth area. if so, come on by. we gotta a lot of working out to do.

Took me a few warmup sets but here's what I got:

325 squat (might be a PR)
375 DL - PR (135 set, 225 - set, 315x1, 365x1, felt saucy, 375x1)
135 Press. - Too fried after the D/L's to go heavy

www.angrydalty.com/crossfit.htm

180/24/M

Back Squat 295
Shoulder Press 170
Dead Lift 420
Total 885

WOD #9.

First time trying to establish max.'s. Now have a benchmark.

BSq - 135#
ShPr - 75#
DL - 145#
Tot - 355

height 5'6
weight 175
age 16

back squat- 405
Shoulder Press- 170
deadlift- 455 - pr

total- 1030

HHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
CFT

BS-295
SP-155
DL-395
Total=845

Got to work on my BS numbers!!

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

After several months off, I was afraid of the numbers I'd get today. But, all in all, not too bad:

215 squat
145 shoulder press
300 deadlift

total: 660

After a disappointing start in the squat, I was amazed with my progress in the dead. Now, if I can do my PRs in all three lifts on a total day, I'll be into the 900's, which is a longtime goal.
Sq=315 (-25)
Press=165 (-5)
Dead=400 (+25) that's all the weight I own!
Total=880

Alex #236-That's incredible! I wish I'd been crossfitting when I was 16. You've got a big future ahead of you I'm sure.

46 - 6' - 215#

CFWU x 3 (Moderate Intensity)

Started CFT (Feeling tapped out already)

Squats, Bonked! Not even close to past 1 RM

DOR. Get it next time.

20y old m
squat par: 240kg (528lbs)
oh press: 80kg (176lbs)
deadlift: 250kg (550lbs)
bodyweight: 95kg (210lbs)

BW 155
m/29 yo/68.5"

CFT910

BS: 345 (was getting through 355 slow, but I was touched)
SP: 140 (-5#)
DL: 425

Last CFT was at 160# bw, total was 915.

17yo male
195 6'1

squat: 290 +5
press: 160 -5
deadlift: 315 +20
total:765

40/m/195

CFWU x1

Squat 275#
SP 140#
DL 290 #

Total 705#

I just wanted to say thanks to Dave, Andy and Coach Glassman for making the trip halfway around the world to deliver the phenomenal seminar this past weekend. What a motivating and eye opening experience! And I say that as someone who has been at CrossFit for about a year now and already feels like he kinda 'gets it.' Equally humbling and motivating, these past three days have made a profound impact on me and the attitude I will bring to future WODs, and to life in general. More importantly, I will be able to impart the CrossFit philosophy and technique to others much more effectively.

However, my thanks extend well beyond the past three days of lectures, demos, and longest 50 med ball cleans of my life… Coach Glassman’s vast knowledge, vision, generosity and authenticity have probably affected more lives than I could ever hope to in a career. And for that I offer my sincerest thanks. CrossFit is really something special, and this weekend was simply a perfect reminder of that.

CFT #'s forthcoming...

CFT: 760

B.S. 290
S.P. 150 pr
D.L. 320