I love tyhe early post,

Looking forward to it...

PR!!

Cobra Mode tomorrow will initiate

I love the early post,

PR!!

Perfect! Thank You!
after CF warm up, 20:18 5k row and, 150 double unders today this will be ideal.

Yup...Jeff Martin, an original CF'er, the real deal.

Crossfit...is it in you?

Musings to come.

Crossfit...what's in your workout?

What does reps of 1-1-1-1-1-1-1 mean it can't mean that i just do 7 sets of one rep each. that would be the same as just doing the lift seven times. could someone explain it better to me. it seems to easy the ways its written

what is this 1-1-1.. all about?
see
http://www.crossfit.com/cf-info/faq.html#WOD8

#7

It's your max load 7 times, so about 3-5 minutes in between. Work your way up to your max, then hit it 7 times. No straps, no belt, make sure your form is right.

I usually work on a CF skill after a WOD like this, like some DUs or something.

It shouldn't be that easy if you almost threw up yesterday and today......

Check the FAX for more info

Sweet.

7 x 1 means you go as heavy as you F-ing can for seven sets of one!!! If that is it you didnt go heavy enough!

Dave Castro will not blow this off like the 5k...

I Love CrossFit!

Can't wait till I wake up!

M/27/175
Ran the 5k in the am (17.20) then did the navyseals.com WOD-FRELEN:
(21-15-9)
Thrusters 95#
KB swings, 50#
Pull-ups
400 m run
11.57
PRE-CFWUx3

It just says dead lift, so do we keep our arms extended or do we use the like sumo high dead lift like in the demo videos? Also, the workout two days ago had kettlebell swings, 2 pood. What's "pood"?

told ya so ;)

"pood" - see the FAQ, #1.9. While you're there, browse around for tons of useful info. Like how to do various "signature" workouts like this one.

"pood" - see the FAQ, #1.9. While you're there, browse around for tons of useful info. Like how to do various "signature" workouts like this one.

big congrats to the all the guys at crossfit central in austin for putting on a fantastic competition today! jeremy, zach, big mike and carrie you guys were the best. should have seen carrie doing the wod very great with child. amazing! what an inspiration! looking forward to all the rounds to come.

marco and jeremy

great work today. i'll get you guys next month in houston.

got some catching up to do. gotta do that big wod from yesterday. maybe i'll deadlift the day after.

Keep telling myself to take an rest day, but I have too much fun at CrossFit San Jose gym this morning so I decided to head back tomorrow for more pain. Bruise up my right shin pretty good today from learning how to rope climb---man, that was fun!

Gosh, I love CrossFit! Hey, Mike Mc---if you're reading this, thanks for introducing me to CrossFit.

Every day should begin with a Bingo post

Don't know what 1-1-1-1-1-1-1-is ...

check the FAQ

Bingo, where are you?

Way to go Garddawg!

See, not all of the workouts you do are silly. The ones without the bands, rings, and head protection even get Gonzo's videos on the main page.

Jeff, you are a stud. Broken knuckle and you finished the workout? That's just cool.

I'm still sick. I hope to be feeling better by the next cycle. I should have stayed home today and slept, but I couldn't pass up the opportunity to be a guest instructor and speaker at the grand opening of Crossfit Unlimited. Austin, you did a great job putting together the two seminars that were offered today. Your clients are blessed with a great facility and a great bunch of trainers.

Missed this whole cycle so I think I am going to do Friday and today in the AM and the 5k in the PM

After watching Jeff finish the workout, I decided there will be no question tomorrow. 5K then DL, no excuses.

Hello,

On the Saturday 080202 workout, is there anyone here who can tell me what the music was in that video? I really want to use that piece in my sessions.

Thanks in advance.

Jeff, sorry about the knuckle! Your technique looked great on the bar too. Thanks for the video.

Annie and Robb = dynamic duo of demos

just Curious how many of you going to the Level 2 cert this month (feb 28-29) are staying @ the Best Western down the street from CF santa Cruz? I was going to stay in a cheaper hotel a bit farther away but if the majority are staying there, I am willing to dish out the extra 40 dollars a day ...Cheers JamieNoki

Embassy Ball tonight. Last drink. Champagne, champagne, champagne...

Every time someone asked my how I look like this tonight, I pulled out my Ifon & showed them this website.

Now giving any & all jackassery a rest. will stay 100% dry & sober for 30 days and see if I get stronger.

Apparently, any alcohol messes with your strength. Can't have that, now can we? Still tiny, getting mightier, & still gaining.

Loved oly lift club @ X-Fit DC today.

Been Doing CF RX'D for 3 weeks this is Sweeet! I think i got my form down so much better for this deadlifts my PR is gonna sky rocket. Cant Wait! I also Just got my first muscle ups the other day after only a little practice.like 10 minutes or so.(lots of studying w/ a good coach) but i want to get realo strong at them somi willmpractic after with the rings! LIFT STRONG!!!

is the a rx'd cross fit warm up, maybe im looking in the wrong place but i cant seem to find it, excited about tomorrow, deadlift till you die!

Awesome video!

Allison: Are you clairvoyant?

#29 Spider,
Yeah, i noticed that the alcohol tends to get in the way. As a single sailor and college student (at the same time, long story, but I'm getting a good deal) it's hard to keep one from the other. email or pm me and maybe we can work on a private deal to keep the next couple weeks sober? I'm in of you are.
--Adam

oh, forgot to say on the note, spider--
AceVeres@neo.tamu.edu

odd, my second post made it on there, but my first didn't. Anyway, I was trying to say that if you are looknig for someone to keep a 30 day vigil of not-drinking with spider then give me a holler. I can't find anyone for the life of me in this college town.

how sick are flying pullups??????

I'm so keen to do one.

PR coming up tomorrow for the DL.

Have a good day people......

M/26/216

Kilos
150
170
180
190
200
210 miss
205 miss

M/35/202lbs

275x1
295x1
315x1
325x1
335x1
345x1
355x1
I ran yesterdays 5k at the end of this workout. 8 minute mile pace. I'm definately no speed demon.

275
315
315
315
315
365
405 (didn't lock out)
405 (got it- PR)

Thanks Crossfit!
Rory
27/M/190
Camp Hero

25/m/5'9"/190...how?

As Rx'd(with straps..is that bad?)

285-295-305-315-325-335(didn't get shoulders all the way back)-335(looked good)

see you in a week...viva la revolution!

F/40/151lbs (according to the scale at the gym anyway - I don't believe I'm that heavy! I was 148 two weeks ago and I've been strict IFing since then).

I'd intended to run and deadlift this weekend - how nice of Crossfit to fit in with my plans. :)

Didn't do the WOD quite as RX'd but close enough

60kg (132lbs) x 8
80kg (176lbs) x 3
100kg (220lbs) x 1
110kg (242lbs) x 1
115kg (253lbs) x 1 (previous PB)
117.5kg (258.5lbsx 1 (bit of a struggle so decided to stop there)
100kg (220lbs) x 2

Followed up with some squats:

1 x 20kg (44lbs) x 10 (warm-up)
1 x 30kg (66lbs) x 10
4 x 40kg (88lbs) x 8

nb: if you're wondering at the disparity between DLs and squats, I have really awful mechanics for squatting, and a dodgy knee. Trust me when I say that this is progress.

19 / F / 142

Not my best ever, but solid nonetheless

Deadlifts:
weights in pounds
4 @ 95
115
135
155
165
165
165
165

48/M/170
225,250,275,285,295,300,315f

The deadlift has become my favourite exercise. I am at 72kg at the moment. Going for a PR of double bodyweight 145kg tomorrow. It can be done!

27.m.167.5'8
New PR
MCFWUx2
135x5- warm up
1x 315,345,355,365,375,385,400(a little role, but not much, whatever, I am counting it)

Straight Out the GATE!

Camp Fallujah

24/m/6'2/200

CFWUx3

350-350-350-350-350-350-350

We didn't feel like we pushed ourselves enough, so we put a PR (385) on the bar and repped that once.

Does anyone know the "general" rule about how much someone should be able to deadlift based on their weight?

2 hours snow shoveling

Barefoot beltless straight bar standard stance deadlifts:

255, 260, 265, 270, 275, 280, 265

Back is fatigued; was not going to push the top sets.

speaking of beltless I have a MMA belt test tomorrow so I might take it easy today
Just noticed that there is CROSSFIT CAROLINA in COLUMBIA so Ill have to check it out sometime as Im only ah hour away here in Aiken,SC

M/30/6'/205

CFWU

5x135# WU
235
255
275
295
315
335
315

Followed by a 2 mile run.
This was my first time deadlifting for heavy weights. I felt like I had the stregth to do over 400, but at 335 my body didn't feel like it was liking the strain so I backed off a bit. I'll have to work my way up a little slower to give my body time to get used to this exercise.

CFWU

I think I need some more weights...

235#
235
235
235
235
235
235

I worked some handstand stuff afterwards. I really gotta get those down... :/

#31, Dan (and anyone else looking for the "official CrossFit warmup") -- look in the FAQ, very first section, #1.8, in fact. Some people also refer to the Greg Amundson (or Greg A, or just Greg's) warmup. For that, there's a video - and it's even called "Greg Amundson's Warmup" - you'll find it in the CrossFit Exercises section.

On every browser I know, Ctrl-F will give you the "find" function. That's the fastest way to hunt for something once you're on the right page. The FAQ and the Exercises & Demos pages should be your fist stops when you have a question.

Happy lifting.

#44 AlphaSig319 - Go to this link for weightlifting performance standards:
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm

I have been, and still am, sick, so I have been skimming the comments the last few days trying to pass the time.

Kelly Moore's comment today, read quickly, caught me by surprise! Here is how my brain processed it as I was doing the aforementioned skimming:

2 hours snow shoveling - (been there, done that, like 5 times this week. Maybe that is why I am sick??, anyway...),

Barefoot - (are you serious? For a substitute WOD? Maybe you should have done this one for time, instead?),

Beltless - (hard core CF obviously, but really, you can shovel snow with a belt! It holds up your pants, but hell, you are shoeless, why not beltless, too?),

Straight Bar - (shovel model, huh? Ok, yeah, those shovels that have the 90 degree bend in the handle really suck for throwing snow.),

Standard Stance - (as opposed to what other stance? Hmmm, didn't realize there were "Stance[s]" for shoveling snow...when did someone become an expert on this and publish data?)

Deadlifts: - (...oh, she meant the WOD...for today...oops)

Here is how it actually read:

2 hours snow shoveling

Barefoot beltless straight bar standard stance deadlifts:

255, 260, 265, 270, 275, 280, 265

Back is fatigued; was not going to push the top sets.

Had I not realized that I made a mistake reading her post, I would really have been surprised by, "Back is fatiqued;..." Really, that's it? Nothing about the feet???

LOL

Hoorah for Rest Pause. Love it.

Sunday musings...

1) Self-sufficient/resourceful. Under-valued personal qualities that can be trained, just like our bodies and our minds. brian521 at #21 wonders where I am and has kind words for my January posts explaining the WOD's. You know, I am not a trainer and I've never been to a cert (that really DOES sound wrong, Lauren!); everything I have learned and shared about the front page WOD's I did by scouring the Crossfit site, only occasionally asking questions and usually doing that on the Message Board. I have found that, for adults, the information contained here is more than sufficient to become quite a good Crossfitter. Oh sure, there's always room for improvement in anything, but what is here in the "window to the Crossfit soul", the main page and its links, is more than adequate. All it takes is a little initiative, a little bit of resourcefulness, and a desire to be self-sufficient.

I can't escape the feeling that this is the "third leg" of the training stool, along with mind and body, offered here to us without charge by Coach.

2) Shades of grey. It's winter here in northeast Ohio. We don't have weather right now, we just have shades of grey. Lil' Bingo: "I don't know, Dad, seems like every day is either light grey or dark grey right now."

I find it harder, and longer, and more of a conscious struggle to soldier on in the face of the obstacles and set-backs of daily life at this time of year. Tiny, insignificant inconveniences take on a wholly unreasonable level of importance (a series of dropped cell calls yesterday, for instance), making whatever shade of grey at least momentarily darker. And yet, while my challenges and obstacles may or may not subside as grey slides into Spring, I know that for me this is just a seasonal effect, born of geography, and borne as a consequence of geographical choice.

There live among us souls for whom grey is not a seasonal phenomenon, who struggle each and every day to lighten the internal weather as they soldier on. For them even the lightest days are dark, and the best days are those that have the least pain. The darkest days are down right frightening, unknown and unknowable to the rest of us, where there may be only a speck of light somewhere on the far horizon, with consequences and choices that are more frightening, still.

Every now and then, through any number or routes, a light begins to glow in one of these people. Nurtured, caressed, husbanded and encouraged, it grows steadily and slowly. To be sure, it waxes and it wanes; there are setbacks wherein the light may be rendered not more than a tiny ember. But in these fortunate ones it never goes out; it continues to grow, bringing light as surely as Spring lights the grey.

To witness this can be as thrilling and monumental as a sunrise in the mountains, or as subtle and delicate as the opening of an orchid. But oh, to SEE this, to be a spectator to this; to see light where there was only dark, brilliant color where there was only grey. Last night, in a darkened car on a grey, starless night, I drove home bathed in this light, so long in coming but now so bright and so strong. The obstacles and the challenges remain, as they always will, but they will seem so much smaller and more manageable in this light.

It was hard to drive, so brilliant was the light through my tears.

I'll see you next week...

I'm eager to do this one.

275#
285#
295#
305#
315# (PR by 15#)
325# Missed on both of my 2 attempts
295#
295#

Played with the slosh pipe
- 2 overhead holds (~2:30 each)
- 2 200m zercher carries

CFWU- pu's 30 assist (15,15,10)
55,65,75,80,85,95,100,105 PR.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

this felt way better than last time... my form has improved a ton and i can tell.

245, 265, 285, 305, 315, 325, 335

no failure, although 335 was about all the juice i had. max is up 50 lbs from 1/20!

afterwards i decided to see if i could do two muscle-ups in a row (most i'd ever done was 1.5), and i got FIVE. this shit works!

BW 172

355
399
432 miss
432 miss
404
404

Last two sets 305lbs...still getting it back
I beginning to realize consistency is the true equalizer with crossfit

Thanks bingo. Beautiful, insightful, and inspirational.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

CFWU X 3
15:00

135# DL X 5 WU

155#
165#
175#
185#
205#
215#
225# PR!
TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Warmed up slowly then took it easy. On the on-ramp again.

Chris: 265
Julie: 105

397,412,427,437(f),441(f)

223,233,243,253,263(f),263(f)

17# off from pb, didn't have it today

I have been having lower back soreness for about two weeks and would like to let it heel. Any suggestions or a possible substitution for today?

Jeff, you are one bad man...

42/f/5'3/120

CFWU x1

135-155-155-155-175-175-185

Like the 3 minute rests in between.
Rippetoe's video on scapula over the weight, booty higher and breath hold at bottom DL start helps big time! Next goal is 205 :)

77.6 kg
95 kg
115 kg
125 kg
130 kg
115 kg
100 kg

24/m/5-11/230

warm up 135x8
warm up 225x8
warm up 315x8
warm up 405x3
455
495
495
495
495

barbells at my gym can only hold 495

WU
oly bar dL
95#, 135#, 185# DL
WOD
225/245/275/295/315/275/275

Mike: 315/335/345/355/365(f)/365/375(f). Still trying to re-vamp all my form on all the olympic lifts. Making progress, but realizing that earlier PR's were false.

#63
Soreness and pain are two different things. In Hypertrophy your body is in its continuous "growing" stage and sometimes the soreness is the healing process so to say. I would do a trial run. Stand in the deadlift stance, arm at your side, shoulders tight and rolled back, chest out, with your butt slightly arched, pivot at your hips allowing your arms to hang freely. If you feel a strong and sore pulling sensation like you've just been outside shoveling snow for two days, take it easy and slow and stretch out. Warm up with CF or whatever you're accustomed to, to allow your muscle fibers to be amped and able to be stretched, and then just stretch it out. You should be feeling good after about 10-15min of this, once you're warm, try a single deadlift, about 40% of your normal max. If you can get this without being sore, I'd say go for the goal my friend

:)
Kizer~

135x10
275x5
315x3

365x1
385x1
405x1
415x1 PR by 5lbs
415xFAIL

315x3

did these in oly shoes, converse work better for me and my short arms

Back still tweaked...185# DL for practice...then 3 x 5 of towel pull-ups

hey thanks to everyone wwho cleared up the 1-1-1-1.. reps for me. i love this place

255#
355
415
505
575
675
715
805

I didn't go for max. I wanted to stay loose since I had to work at the flea today.

#50 MikeC1

Thanks brotha

315
365
385 (f)
385
395 (f)
395 (f)
365
365
365
365

15 lbs lower max than last time (felt like a heavy gravity day).

26/6'8"/210

315-325-335-345-355-365(f)-365-375

PR by 10#

M/190/27
315x2
335
355
365
385
390 (PR)

m/30/201/6'1"

no gym today, and i only have a 65lbs barbell at home, so.....

tabata deadlifts @ 65 lbs
10/10/10/10/10/10/8/9

wouldnt try that with any more weight, as form was suffering at the end. had me breathing hard though...

275
285
295 PR
300 f
300 f
275
275

Beat my PR by 10, but was disappointed not to break 300. Next time.

I'm also having problems with my knees. My skinny little chicken legs like to buckle inwards during my lift. To the point today where I sorta tweaked my knee. I thought it may be my running shoes, so I tried a lift barefoot, and it helped a little, but still not perfect.

Any tips?

405x3
405x5
405x1
405x1
405x1

very impressive GMA!

7x255

22/M/180

Previous 205-225-245-245-245-255-255
Today 255-255-255-265-265-failed-failed-205-205

I failed those two times at 265 because my grip let out because of sweaty palms. Going to get powder next time.

CFWU x 3
225
275
295
315
315
315
315
On a Sunday at Xtreme after drinking too much and sleeping too little. I think it is time to cut back on the imbibing and get more serious.
34m/170

Congrats to all of you who set PR's today, and for everyone else who tried. Also, the tabata deadlift idea was a very resourceful and intense one, I should try that sometime.

315-335-365-375-385-395-405(PR)

My previous PR was 365. Ripptoe's stuff helped a lot. I was so happy when I pulled the four plates that I started high fiving perfect strangers!

275, 285, 295, 305(f), 300, 302(f), 300(f)

25yo m/ 220lbs

2 warm up sets - 135 x 10
225x1
315x1
405x1
495x1
515x1
530x1
535x1
my lower back is smoked....

m/32/6"0/230

Unit PT for drill weekend, so did modified Helen instead:
3 rounds for time of 400M run, 21 squats, 12 pull-ups in 11:30

pull ups unbroken, but runs were slow. I notice a big difference for me between running on the track and running on a treadmill. I guess the treadmill gives more bounce back because of the suspension. Will do deadlifts tomorrow at work.

m/39/150/5'6"

decided to forgo deadlift today. trying to get ready for ing half marathon so ran 10 miles today.

1hr 20min

m/39/150/5'6"

decided to run today instead of deadlift. trying to get in shape foe ing half-marathon.

10mi : 1hr 20min

34/M/77kg

As Rx'd:

1-7: 170kg

3 min rest between sets

26/M/204
First time ever doing deadlifts.
WU with 135x5, and then...
205x1
210x1
210x1
220x1
220x1
235x1
255x1

Followed this up with a 22min breathing ladder.
Dumbbell swing 5x1-10 @ 40#, 5th ladder at 50#.

BIG JETLAG...

ran 400 m
20 deep kne straight arms
20 situps (ball)
ran 200 m
7 x ca 50 kg deadlift (working om my technic..)
20 situps (ball)
ran 200 m
20 deep kne straight arms
20 situps (ball)

tired...

23/m/171

As Rxed:

135 x 4 (warm-up)

225
275
295
315
335
355
365 (got the weight up, but had trouble locking out)

M50/170

273/293/313/329/333/338F/338

nice last set effort

Behind. "Dirty Dozen" details there.

Introduced a friend to CF today. George did a very significantly scaled DD; fun.

45/M/5-9"/155lbs

Warm up = 135/10, 185/5, 205/3;

1/1/1/1/1/1/1=
225/235/235/235/245/245/255

Slight muscle pull in lower back . . .

315
335
355
365
370
375 (f)
365

previous best 355#

32/F/140

Taking it light, working on form. I am still have issues with my back, maybe if the hubby ever gets the snowblower working... although he tells our friend I am just fine!

5 x 45
5 x 65
5 x 85
5 x 95
5 x 105
5 x 105
5 x 105

32/M/215

405
405
415
415
415-miss
405
405
405

GMA, are you serious!?
RESPECT!!!

WOD DL m/20/185lb. Crossfit Warmup;
135lbx3
225x2
300x1
350x1(7)
..nice and cold in the shed (Antigonish N.S.)

Sandy 155-175-2195-215-235-255-265

Darlene: 135-155-175-195-215-225(fail)

Though it kills me to do so, I'm taking a week to recuperate and let my ribs heal. Funny that I now find it harder to miss workouts than do them. Crossfit is the thing.

Ran 5K first - 27:41

275fail, 275 sumo, 275fail, 255fail, 255 sumo, 255 sumo, 225
I need to work on getting out of the bottom with a narrower stance. Recent PR was 275. Can't wait to get back into shape (2nd full week of CF) and get to lifting heavier.

44/m/71 kg
3xCFWU
100 kg
100 kg
102,5 kg
102,5 kg
102,5 kg
105 kg PR!
107,5 kg PR!

Newbie
20/m/5'3"/150#

135/185/205/225/235/245/255

Deadlift 1-1-1-1-1-1-1 reps
275-315-315-335-335-355-375

Compared to 080120 results below:
225-245-265-295-315-335-335

275
285
295
295
305
305 (pr)
315 (fail)

bw 170

405 x 1

lower back not up to snuff....decided to call it quits

last time was 440x1x7

47/m/185

275-295-315-325-330-330-340 (+25 pound pr)

hm, i guess profanity gets you filtered. oopsie.

245, 265, 285, 305, 315, 325, 335

335 is a 50 lb increase over my top lift on 20 jan!

afterwards i decided to see if i could do 2 muscle-ups in a row (i had previously done one at a time only) and did FIVE. crossfit works!

Sandy
155
175
195
215
235
255
265

Darlene
135
155
175
195
215
225 fail

29yom 208 6'1"

warm up
back extensions 15
135x15

185x1
205x1
225x1
245x1
285x1
305x1
325x1 (PR)

20/f/5'6"/148

Warmup - 95x4
115
135
155
160 (pr)
165 (pr)
170 (pr)
175 (pr)

Probably should have taken larger increases at the end but I was getting worried about form

Supposed to be my rest day but haven't done this one yet so I figured I'd see where I'm at. Did a light warm up then:

225
245
255
255
260
265
270

Probably could have started at 245 or 250 and finished a bit heavier. Practiced working on pull ups (my biggest weakness) for a while after. Have a 10K in the morning. Hope this won't affect it too much.

43/M/6'3"/200 "embrace the burpee"

Did wod with just a 45lb bar due to lower back not yet ready for heavy lifting.Also did the 5k from yesterday in 31:19,followed with 100 walking lunges.Life is "good!

Well I did a few extra reps to find a comfortable Max weight. 21m/5'10"/205lb

185# x3
195# x2
205# x2
215# x1
225# x1
225# x1
225# x1
225# x1
225# x1
225# x1

I will try to work my way up next time on the deadlift. 225# felt pretty good for me, maybe I will start with 235# next time and do the full 7reps with it. I am looking forward to tomorrow's WOD!

295
305
315 (previous pr)
325 (pr)
330 (pr)
315

closing in on 2x bodyweight (340#)

Dear Moderator and/or Filter:

I had this awesome post that probably had too many question marks, exclamation points, it did include h---, once, that I wrote this morning. It was really good. Please look for it and if possible, please release it. Thanks

46/198

350,375,400(f)lost grip,400,350,350,350

grip bad again.

good kb warmup dreadlift warmup
post: 15 kips with chest to the bar

365,385x6, fails at 405 and 395 miss that pr of 405 when I did not see the extra 50 on the bar before I stood it up psych issues

Either way, I am happy with form and function of my lifts lately.

None for me today. Tweaked my back bad doing the dumbell swings during the Dirty Dozen. Given that I had L4/5 surgery a few years back, I'm gonna give it a rest and come back on Monday.

Bingo, I hope your gray skies clear soon. Imagine how we feel here in Seattle. We haven't seen sun since, oh, what century is it now? Sigh.

Oh yes, a PS- Don't ever, EVER, allow anyone to cut on your back. You are signing up for a lifetime of perpetual pain and stiffness. Double sigh. Rehab it, be patient, do chiro, whatver. Let it heal on its own. You will thank me.

36/M/201

315
335
365
395
405
415
420 (PR)

44/76"/193

225
245
265
285 (F)
285 (F)
265
265

105-155-195-200(f)-200(f)-105-105

warm up with some rowing and DU practice

45#x5,135#x3,225#x2,275#x1,300#x1

340#,345#,350#,355#f,355#,355#f,340#,340#,340#

some HSPU and more DU after

31 M 207lbs
225,275,315,365,405,415
Most I've done since injuring my back at 21

41yo/f/158#
ran outside 2.4 miles 19:59

27/m/5'10"/153

CFWUx2 (20 lb weighted pull-ups and dips)

Only using regular grip, not alternating grip, since I suspect recent left shoulder soreness is due to alternating grip during last CFT.

135x5
205x3

235
255
275 (previous best)
275
280 (PR)
285 (f)
275

I've had my share of deads for a while so I worked on the OHS today as it's been a while since I've done these. Unfortunately, it's quite apparent that it's been a while for OHS, they were HARD. I worked up to 186x3 and then failed at 191 on the third rep. Wrists were barkin' at me somethin' fierce.

Felt like garbage today because I over-did it last night with the beers (I think, maybe it was the pizza and ice cream) so I was sluggish and sloppy with low drive. I blame my cousin, Monty, who is visiting from Toronto.

Pre-Day 3 of Burgener's oly intro stuff
Post- 133lb OHS for 15 reps. I was gonna work on box jumps and HSPU but I thought I was gonna heave so I packed it in.

bw-199

wu
ringdips, squats, overhead squats, situps, goodmornings, deadlifts

wod-Deadlift
275
295
305
315
325
295
295

Extra KB swings, ringdips and situps.

MC

265, 275, 275, 285, 275, 265

My back is getting better and better, been a long 2 yrs.

315
320
325
315
295
295
295

m/34/70/193

315,405,515,465,315,315,315

5'7 195lbs of outofshapeness.

For some reason I cant lose weight. It seems as if I am stuck. I have tried adding fat as well as lowering blowing blocks. I am fairly lean (Under 10%) I don't care about losing muscle mass I just want to become faster and have more endurance in fact I wish I could get down to about 170lbs and retain the strength I have now.

Five rounds for time of:
400 meter run
225 pound Deadlift, 10 reps
30 pushups=
30 situps=

Done in 15:19

"Just Bought a New Chopper Goin to Use it Real Soon"

295
315
335
365
365
375
375

oly lifts last few days so kept the deads to moderate doubles 400#

The max weight I have is 175lbs.

So I did:
Deadlift 3-3-3-3-3-3-3 reps

So far so good. My lower back was able to handle the weight :)

M\43\192
New PR, #300! 215/215/265/300/265/265/235

F\39\150
165\215\215\225\225\235\215

cfwu plus HSPU practice

215
225
225
245 former PR
265
275
275 New PR

M/22/6'1"/185

So today, I decided to play around with my stance and my grip, and I have to say, I am a fan of the narraw grip and stance. I felt like I had more power when my body was more compact.

365, 385, 405, 415, 425, 435, 445 (PR)

Didn't have time to do the 5k that I missed while snowboarding yesterday, so I just did 500m. Still smoked me. 1:26. Same exact muscles for DLing. Yup, they're the same.

Have a great day knuckle heads

31/M/6'0/189

275 (old PR)-275-275-285-285-295-300 (new PR)

Felt very strong with good form. Practiced L-pullups, dips, L-sits, and HSPUs afterwards.

so, my goal today was to get 200lbs.
I DID! YAY! Barefooted! Well, with socks, cuz that gym floor is a little suspect. Got some weird looks today.

Anywho...worked my way up to 200, then...

200/200/200/200/200/200(f)/185/185

had to drop to 185lbs. because on rep 6, one of my cherished calluses on my left hand ripped off, i screamed, and it bled. Glorious! I tried 195lbs. but it hurted, so i dropped to 185lbs. and did two more.

then worked on overhead squats cuz mine suck, did 30 reps with 45lb. bar. did it like ryan showed me (thanks Ryan!) and felt good.

M/21/165

185x5-225x1(WU)

305-315-325-325-315-305-305

M/5'11.5"/157lbs

I warmed up to 100 kilos (the weights at my house are in kilos, not lbs), did 7 sets, and then figured I'd try for more. 100 kilos was a PR at the time, so I upped it to 105, then 110 kilos and did another 7 sets. It felt good, and my form felt good.

30/m/190

315
325
335
345
355
365
375
385 (matched PR)
395 (f)

The 10# progression is definately the way to go for me. The last time I did this w/o I jumped too heavy to fast and had three failed attempts and dropped to my starting weight for the last set.

Post w/o - practiced L pulls.

#46 Dave , contact Paul &Steve at Crossfitcarolina.org.They are great people & oustanding coaches.I have been doing crossfit on my own for one year.I have learned so much from them in just one month & made gains.It is a whole new experience traing in a real crossfit gym with real coaches.You will enjoy it !
Dan

M/39/185

Wasn't feeling it today - too little sleep, I guess.

245
265
295 (terrible form - rounded back)
265
315 (seemed heavier than it should, and was 10 lbs less than pr)
245
245 x 3

More better faster

Anyone have any suggestions on something cheap and healthy I can pack for lunch this week? I am cheap and can't afford the good stuff. Any ideas? Thanks! :-P

225,265,285,295,305,305,305
Started rounding so I tried to work on that at the end.

Deadlift! Deadlift! Deadlift!

3 rounds of 10 reps each
GHR situps/Reverse hypers (90lbs)

245/8
295/1
345/1
395/1
420/1
435/1
(stopped here, 5lbs up from last DL day)
Down set working on form, pulled one single every minute for 5 reps with 345. Now- time to ice down lower back!

Crossfit! Crossfit! Crossfit!

30 yo m
128lbs

235 x 7

playing catch up today. did the big wod from friday.

as rx'd: 14:48

sub 75lb. db for 2 pood kb. we don't have one of those at gsx. may run the 5k later on.

22/m/172lb

183
211
231
231
241
251
261
268
273
278

I'm addin this lift to my favorites. Lookin for 300.

M/172/5'9"/21

CFWUx3

275,295,315,335,345,360,365(missed first time, tried again and got it)

275
295
315
335
355
365
375(PR)

42yom / 149

315, 335, 355, 375, 375f, 375, 375f

10 below PR. I think those towel pullups really trashed my grip because my hands kept opening up during the last few lifts. Will work some more on grip strength, but not today. Good thing there were grip strengthening exercises in the Journal this month, good timing.

Post - Ring Dips and GHD sit ups

5k run 21:30, 30 sec off my pr, tough running conditions today, good test.

315
345
365
385
405
425 (missed)

My deadlifting strength seems to be going down. Not happy with my current numbers here.

M/52/206/74"
CFWU x 2
235
245
255
265
275F
275 PR
275F

Question on correct breathing. I take a breath before I start the lift and do not exhale until I put the weight down. The problem is after about 260 lbs. or so I feel light headed after the lift. Should I exhale as I stand up?
250
250
260
270
280
290
290 PR. (All the weights I have, I need to buy more weights!)

These workouts are always really tiring, but I always feel great after completing them. I love you CrossFit!

46 y/o male 155#
339/353/363/375/380/385/390(f)/390(f)
shaking like I had Parkinson's on the way up at 385. Got it to mid shin on the first attempt at 390 then not even off the ground the second attempt.
Pre: long dynamic warm up followed by OHS practice
15 reps at 45#,1@65,1@88,1@98 felt good so jumped to attempt a new pb of 110 but failed and landed on my butt.

Hondo Don
#150

Here's what i do. Not sure if it's that cheap, but reasonable and good if you have a microwave available. I buy boneless, skinless chicken breasts (about 10 bucks for pack of 8-10) and a bag of frozen corn and a bag of frozen peas. Cook all chicken breasts on Sat or Sun for the next week. Then in the morning or night before, cut up one chicken breast (already cooked) and put in tupperwear with approx. 1 cup corn and 1 cup peas. Add some pepper if you want and you're off to work.nuke it for 1 min., stir, 1 more minute and there's a hot, nutritious lunch. (add some fruit for some more calories if you want). Hope that helps.

Oh yeah, my loads

m/6'/195
225/295/315/315/325/325/330

took two tries for the last one...kept slipping out of my grip.

heavy Cindy today w/ a 25# pack (kitty litter works great!) 18 rounds in 20:17. Yesterday was my first day back after a 5 day break and I did some shoulder presses and a set of oh squats, a new bete noire of mine. Thanks Coach. BW:170 Y/A:59

this is to response to old_guys breathing question. you wanna take your breath before you lift and exhale as you're straining. otherwise if you're running the risk of passing out when you lift. inhale before you life exhale as your lifting. at least thats how i've always been taught.

m31/5'9/145lbs

Yesterday
5K run 21:24
1st mile 7:02
2nd mile 6:58
3rd mile 6:20

Today
Deadlifts 1-1-1-1-1-1-1
185lbs-205lbs-225lbs-225lbs-245lbs-245lbs-270lbs

135 x 10
225 x 3
275
295
315 (f x 3)
295
295
295
295
295

Went for my usual early morning run. Today did about a 10k.

Will get in the DL sometime this week.
Erin

M/36/190

Deadlift:

135 x 10
135 x 5
225 x 5
275
315
335
335
355(PR)
355
365(f)

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

225
255
275
285
300
300
300

300# is a PR for me. Just 2 short weeks ago my deadlift max was 265 #. Thanks Crossfit, I am officially addicted.

1x280
1x330
1x375
1x420 (PR)
1x425 fail
1x425 fail
1xDNA

Was seeing some stars, took a break and rowed 2000m.

I am a bit confused. Over the last few months we have primarily seen these single rep workouts for deadlifts. They have come in a few combinations: cfts, 7x1s, etc.. I was under the impression that to build strength, you are supposed to be working 3x7 and 5x5 style lifts with single rep lifts thrown in from time to time just to test your max and add variety. Why does coach keep doing single rep sets as the WOD?

Deadlift to static hold - submax.

150 lb x 7

28/M/185
CFWU X 3

225 X 1
275 X 1
315 X 1
335 X 1
355 X 1
365 X 1 (PR)
315 X 1

PR up 10lbs from last time. Not a big gain, but a gain nonetheless

BW 70kg
10x1@150kg
3min Rests

43/f/5'6

cfwu X 2

dl
165 185 195 200 205 215 225

3 x 500 rope jump

7x1
390 each set.

Time to buy more weight!

Two WODs today:

Run 5K (treadmill) 25:05

Deadlift:
205
215
255
275
275
285
295-grip nearly gave out

Bingo, your post today was something special. Your musings are uniformly good, but today's was over the top. #132 Bryant: Who are you kidding with "outofshapeness"? Your workout was a killer, done in 15+. You're right where you want to be.

355.365.375f.375.385x2f.305
Not a good day... PR is 400.

29/f/110

deadlift:

205
210
215
225
230
235
240

pre: made up 5k- 26:08 (worst 5k ever)
post: stretching and double under practice

i got my 5k time down to 21-22 min this summer when eric and i would run 2x per week, we'd do 3miles one day and 6 miles later in the week. now i just do crossfit and i can't run at all. 5k feels like an eternity. i seem to be the only one with this problem, as a lot of people post that they stopped running and only did crossfit yet their 5k times improved.

Good lifting day. New PR by 20 lbs.

warm up: 135 x 10, 225 x8

275
295
315
325
335 (fail)
335
345 (fail)

4 sets of bench afterwards (worked up to 205), pull up and dip sets for 10 mins (probl. 75 total reps).

I'm tired!

CFWU X3

I think I need to adjust my dead lift form, the most I could put up was 235, I could really feel it in my back too, just doesn't seem right.

24/m/200

305/325/345/345f/345f/305x3/325x2
have to work on this!

140-140-140-145-145-145-150 Kgs

310-310-310-320-320-320-330 Pds

New PR by 10K

5k in 22:49

pr since being in my forties. i'm sure i ran faster in my younger days. heavy sigh.

deadlifts tomorrow.

#164 Danny Boy
I am a big fan of Chicken and Tuna, sounds like a plan for the week. I have been indecisive lately and end up getting some fattening junk. Appreciate the input.

42/168

Need to get additional weight, only have 310 at home.

185/205/235/255/285/310/310

Burgener warm up
Used today to focus on form and kept all reps at BW (205#)... trying to eliminate any back rounding.

33 m 195#

Quick warm-up (didn't realize my gym closed early on Sundays so I was rushed) focusing on joints and back.

305-305-325-345-355(f)-325-325

Looks like 345 is my max.

Worked on DUs and L-sits.

Age 35
BW 148#

300, 310, 315, 325, 335, 345, 340

cfwu
2x155/2x155/2x155/175/195
still not great with form.

M/34/6'2"/235

275
315
335
365
385(f)
365
365
365

315X2
225X10
135X15

Ran 5K first (day behind in WOD)
185 - 265

31/m/200

225
255
275
285
300
300
300

limited by 300lb weight set

1x225
1x295
1x315
1x345
1x345
1x365
1x385 f

Sprained my knee Muay-Thai sparring, this will have to wait for a while, Jeff you are inspirational, to all of us

Warmup: Broomstick OHS, Oly bar snatch, DL: 135X10, 225X5

WOD:
DL: 320-330-340-350-355-360(1RM)-365(fail)(fail)

Got 365 off the ground, just couldn't lock it out.

51/M/160

265, 285, 305, 315, 320f, 305, 285

On a gorgeous, sunny day in Aptos, CA.

i pound my lower back week in and week out, so i skipped this. did cindy +5 for 30 mins (or whatever it's called). actually, i only got through 20 mins of +5, then did regular 5, 10, 15 for final 10 mins. pretty smoked after 20 mins.

Hi Kids,
Male--24--158 and 1/2 lbs--Five foot five

Decided to work on my HSC and my HPU and BAR MU as well.

1 x 185
1 x 225
1 x 245
1 x 285
1 x 315
1 x nothing
1 x nothing

I'm getting comfortable with the big weight but I'm not ready to push past 3 plates yet but soon.

Much Love,
George W

Gym was closed by the time I was done studying. Did the Horrible Hundreds in my apt.

100 pushups
100 lunges
100 situps
100 squats

10:22...not sure what my PR is in this, but I don't think this broke the previous best time.

m/27/218
225
275
285 PR :-)
275
275
225
275

3-5 min rest btween sets

This is my first time doing this workout.
I was expecting to be more winded than I was which led me to believe i was doing something wrong. During my rest I decided to knockout some pull ups and knees to elbows. Total was about 50 with a lockout at the top on and knees to elbows from that position. Got the resperation up a bit. :-) The deadlift alone was definately more than enough. I didn't feel it so much @ the gym but, climbing the stairs at the barracks made me a believer. I saw someone else had posted WOD#8 which said it would be a strain and not leave you gassed. I guess I was on the right track after all. I thought I could pull 290, but I had trouble persuading it to move. I had to drop some weight to keep my form correct. Feels good. Go crossfit!

2LT H
FT Benning GA

Dannyboy and Hondo,
Really recommend you get some more info on how you should intake your carbs protiens and fats... maybe Zone cookbook or if you are up for it get any of the zone books by Barry Sears. I only point to these because both of the carbs Danny Boy mentioned are for the most part unfavorable carbs .. and rate on the mid to high level of your glycemic index (how quickly they convwert to sugar). I am not trying to criticize you choice of foods because truth is you probably eat better than 90% of americans, but if you are trying to maximize you potential this might be the right route for you... I read the first chapter of my getting in the zone and realized how ill-informed I was as far as what I should be eating. The sad part is most of the people I know considered me a book of knowledge on eating. Fact is the recipes in Mens fitness, muscle and fitness, mens health, blah blah blah.. don't prescribe to any ryme or reason .. if they did they wouldn't promote supplements like celltech that have 74 grams of sugar per serving.

Who is that Annie Hawkins person! She looks pretty buff. What is her story? How long has she been demoing? Does she train? My wife is thinking about doing cross-fit and I'm looking for a good trainer for her.

My knees felt a bit wobbly today, after a 6-7 mile hike yesterday instead of the 5k run. So I kept these to an easy weight. 315lb all 7 reps.

Yesterday, someone told me I look like I'm in my 20's. I'm actually 43 years old and weigh about 260 lb. Crossfit Rocks!

36M/5'10"/164.5#

As Rx: 225-275-295-345(f)-325-330-345(f)-335

Same 1RM as last time.

44/M/6'/185
firedog06@comcast.net

DEAD LIFTING:
10-135
5-185
3-205
3-215
3-225
1-235
3-225
3-215
5-205
10-185
20-135

SPENT 2 DAYS LIFTING AND MOVING BIG ROCKS FROM 150-500 POUNDS. DIDN'T FEEL LIKE MAXING TODAY. A LITTLE REVOLUTION IS A GOOD THING NOW AND THEN.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/38/187/70"

Decided I wanted to do more than today's WOD so I made up my own including the DL's.

5 rounds for time of:
15 box jumps 15" box
2 min low gear high cadence bike
15 DL 205#

29:51

Me: 40yo/M/5'10"/193lbs

CFWU + HSPU 3 sets / 15 reps per set / 1 set of Deadlift: 175 x 10 reps

WOD:

225 x 1
245 x 1
265 x 1
275 x 1 (PR)
280 x 1 (PR)
285 x 1 (PR)
290 x 1 (PR)

Obviously, I am elated about today's workout. I felt really strong and solid. I think that I could have done 300lbs today but I did not want to get greedy and hurt. I am really looking forward to the next dead lift day so I can go for 300lbs.

I saw another crossfitter today at the gym. It was good to see you Brad. That brings the total that I know of to 5 crossfitters at my gym here, Me, my wife Lysa, Brad, Nick and his wife Michelle. Cool, very cool.

Have Fun, Train Hard,

Billy

Beautiful writing, as usual, Bingo. It does seem like a good idea to remind ourselves regularly that some people almost NEVER have a good day. Thanks again!

Go Spiderchick, GO! Now that I've been fully submerged in the Zone for 3 weeks, I've gotta admit that eliminating alcohol has so far eluded me. Good luck.

215
225
235
245
255
265
275

I see that alot of people are hitting upwards of 300 lbs.... are we allowed to be using straps?

315
335
345
345
345
345
345

Jeff truely amazing!
Did the dirty dozen the day before, 31:25 as rx'd. Yesterday wod, did not run did CFWUx2, and worked on snatches.
Today: CFWUx2 (w/ring dips), parallette holds
DL: WU 135x3
315x1
365x1
405x1
425x1
445x1
465x1
475x1
probably could have got 500 if I had chalk.

m/200/33

225
275
275
295
295
325
325
345 new pr

#215 AJ- The consensus is no straps, no belts, no gloves. Chalk is recommended and use grip of your choice, ie mixed etc. Although coach promotes the benefits or changing your grip around and to not always really on the stronger mixed grip to strengthen forearm and grip.

Hopefully if I am wrong here someone can correct me, but it's as I read it.

Legendary Abs routine
Deadlift:
10 x 135
5 x 225
1 x 295
1 x 315
1 x 335
1 x 355
1 x 365
1 x 375 ( 5 less than my PR)
1 x 375 (F)
3 x 315
Followed by 3 sets of 12 ring dips and 3 sets of 15 pull-ups. Its amazing how quickly you get good at ring dips. Less than a month ago I could only get 3 at a time and I would shake all over the place. Yeah crossfit!

Morning - 9k run - 57 mins.

WOD #21
W-ups - 5 min. row; 10 x 45#
Deadlifts (lbs) 89-100-120-140-160-170-190

Followed WOD with 5000m row - 22:34.

5 Rounds:
20 Pull-ups
50 Dips
30 Sit-ups (High Slant)
40 Back Ext.

by the way...m/22/183

135.225.225.245.245.265.285

M/30/181/6'0"

AJ I don't think there's a correlation between the numbers you see and straps. Don't bother using them for your lifts, they are best used as a tool along with supplementary lifts like higher rep stuff that your grip can't manage.

This is 1RM stuff, if you can't grip it then you can't lift it.

225
245
275
290
305
360(pr)
390(fail)

One hour of raquetball prior to lift

Comment #174, bkedelen, I don't think anyone is stopping you from doing some extra deads with 3 and 5 rep max lifts. Why don't you just add them in after a low intensity day on your own?

22/m/170

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

New PR

365lbs/375/380/385/390/395/400 (PR)

225/315/325x/275/285/295/225

All sets at 266#
Working on flat back, slight bend right at first. Great DL practice.

John in NY (48/68"/160)
Stretch
CFWU x 1
133x3 to loosen up
199x1/254x1/298x1/319x1(PR)/324x1(ugly but 2nd PR today)/319-F/309-F/298x1

Jeff in VA (48/70"/195)
Stretch
CFWU x 1
135x5, 225x5, 315x1, 335x1, 355x1, 375x1, 385x1, 400x1(barely but I got it!)

Joe Dinorcia # 207: She seems like a pretty cool chick. There are two interviews of her on the affilates blog a few days ago. She talks about what she did before CrossFit and about her training in Texas. Check them out! I'm seriously jealous of her arms. She looks as strong as she is.

bwt:151

255/285/305/315/325/335

20/M/148

176
198
220
242
265 (PR)
242
242

31 y/o, 150 lbs.

225
245
265
295
315 (fail)
305
295
275

Cool down with 5 x 225

Pre: 400m jog, CFWUx3, Burg wu, multiple barbell wu's. Approx. 35 min.'s @ Avg. HR: 136.

135x5(wu)
225x3(wu)
315x3(wu)
405x1
425x1
445x1
465x1
485x1
505x1
530x1(fail; stopped when form got ugly...got greedy trying to double BW...I'm sure it'll happen next CFT; I'm on 5 days unrested.)

Post: stretch!

20 min bike

as rx'd

135x10
225x6
315x2

405x1
425x1
445x1
445x1
425x1
405x1
405x1

20 min swim

#206 Jamie-N-Oki

Thanks! I will take a look at it. I am excited to eat healthier but just haven't been well informed how to do so. I will have to look round at this zone stuff. Thanks for all the input!

Bwt: 135

283
313
353
358 (pr, but back definitely rounded on this one)
293
293

gaucoin:
I have been working the planche/lever progressions and hoping the WOD will cover me for a while on the powerlifting/oly track. There is never enough time to work on everything.

jake: 215,225,235,245,255,265,270
laura: 175,185,195,205,215,220,225f,225

pre-BWUx2, snatch 3 reps x 4 sets
wod-315,320,325,330,335,340,345
I took it easy today, as I injured my lower back the last time we DL'd. I really concentrated on my form-deep breathe in prior to lift, engaged abs & flat lower back. As soon as it felt like it was geting heavy & form was starting to go, I shut it down. During rests I practised kipping pull ups, L-pull ups and bench press.
Post-tabata mash up of dbl unders & sit ups unanchored.

40/M/192/6'

CFWU x1

225
275
295
300 Failed
275
285
285

48/m/140

10xbar
5x115
5x125

265
265
285
265
285
285
295-pr

27/M/190/5'7"

325x2
345x3
355x2

205
215
225
235
245
250
255
260 fail x 2

CFWU.

Deadlift:

1 -- Mr. Duffel
2 -- Mr. Duffel
3 -- Mr. Duffel + 1/2 cinderblock
4 -- Mr. Duffel + 1/2 cinderblock
5 -- Mr. Duffel + 1/2 cinderblock + chunk of concrete
6 -- Mr. Duffel + 1/2 cinderblock + chunk of concrete
7 -- Mr. Duffel + 1/2 cinderblock + chunk of concrete

25/M/6'2"/200

1x240
1x255
1x270
1x280
1x285
1x290
1x290

anyone know where I can get one of those SOFT 20# medicine balls like I see in all the wallball videos?

35/m/180
Mod CFWU
3Rds
100 Skips
Stretch
OHS 75lbs
10 Sit-Ups
10 Candle Sticks
10 Back Extensions
10 Weighted Dips 25lbs
10 Weighted Pull-ups 25lbs
10 DB Curls 25lbs

Dead Lift WOD
WU 5 X 225lbs
1 x 315lbs
1 x 335lbs
1 x 345lbs
1 x 365lbs
1 x 375lbs
1 x 380lbs
1 x 315lbs

Post WOD
3Rds
10 x 135lbs Deadlift
10 x 100lbs DB Sumo Deadlift

19/m/170

250
250
250
260
260
275
295

34 / 175 Lbs

Warm up- 135x10/185x5/205x5/225x3/255x3

1- 275
2- 295
3- 315
4- 335
5- 335
6- 345
7- 355f - PR Attempt

Followed by- Clean & Jerk practice (45 Lb Bar)
Snatch Practice (45 Lb Bar)
8x3 Wtd Pull ups (35 Lbs)

Earlier in day:
5 chin-ups
10 x 44# bench
15 x 88# bench

WOD:
warm-up: row 500m 1:57.0
1) 88#
2) 108#
3) 128#
4) 158#
5) 168#
6) 178#
7) 188#

First time doing this so not sure where to start.

F/37/5'6"/140

1) 135
2) 135
3) 145
4) 155
5) 155
6) 160
7) 160

M/40/5'11"/190

1) 225
2) 295
3) 295
4) 315
5) 295
6) 295
7) 295

(lifting on board on ground with slight slope--not ideal support/stability for max weights)

33/m/6'/185

kg (lbs)
130 (286)
135 (297)
140 (308)
145 (319)
145 (319)
150 (330)f
145 (319)

yesterday - decided to run 10k instead of 5k: 49:45

Deadlift

355/355/355/355/355/355/355

------------------------------
Compare to 080120

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

27m 195 6'1
325
335
345
355
345
345
345

M/5'9"/28/210

275# x 1
295# x 1
315# x 1
325# x 1
335# x 1
345# x miss
335# x 1

PR

Deadlift

190/200/205/205/210/210/210
-------------------------------------
Compare to 080120

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

played catchup

5 K row 21:03.5 (pr)

total pounds available today was 275. so DL

275 x 45 sets 10,10,9,8,8 wow back is tight and sore.

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

Deadlifts

135/135/135/140/140/140/135

M/6'2"/19/150

Kilos

80
85
95
100
105
110
115

PR

M/39/185/5'10"

1st day back from illness - Doubled up with last week's Push-Jerk workout.

225
245
265
285
305
325
345 PR

&&&&&&&&&&

28/m/188

315-315-315-315-275-275-275

M/23/159

CFWU 3x10 (only 5 back ext/rnd)

w/u 135x3,185x1,225x1

275,285,295,305(PR),315(PR),320(PR),135x10

33/M/185

As Rx'd

Warm-up then:

365
365
365f
355
355
355f
345
345f
335
335

Made some gains since last time, still want to get to 400!

M/46/145
5 Km run w 20lbs done today - posted on yesterday's comments.
Then CFWU - pullups at 12
Burgener WU with bar
DL
135x10, 185x5 WU
225
235
245
255
265
275(f)
255
255

M/43/6'1"/165 lbs

I am so incredibly HAPPY tonight! My previous DL #'s on Jan 20 were:
1 x 205
1 x 205
1 x 235
1 x 235
1 x 235
1 x 245
1 x 255

Tonight, after doing Greg A's warmup (I add the Samson stretch and sub 6 L-pullups + 4 regs) I did this --

1 X 235
1 X 255
1 X 265
1 X 275
1 X 285
1 X 295
1 X 305

It was such a thrill to get over 300! I couldn't believe I did it! Next time = 2 X BW. (I'm only 30 pounds away from that now.)

What made tonight even more special was that I left the gym dressed in a tux, on my way to a gig playing violin with a classical trio (piano, violin, cello). I felt like James Bond as I sat there playing Pachelbel Canon, etc., while secretly smiling at what I just did in the gym. CF is changing my life! Love to you people - go getcha some!

M/35/180/69"

Well, the rest cycle didn't quite pan out for me. I stayed out for a couple of days though, I still feel a lot better.

315-325-335-345-355-360(PR)-335

Been a lot of strength WODs lately, I like them, but I'm looking forward to some good hammer me into dogcrap WODs in the upcoming set.

30/M/5'5"/168

7x235

Ran 800 metters, stretched, 100 leg lifts on the AB ball, 100 over extenders on the ab ball, 30 dips, 30 pull-ups, 30 35# flys.

1-275
1-275
1-295
1-295
1-315
1-315

30 minutes 2:1 minute sprints on the eliptical...level 16

5x 135
5x 225
3x 315
1x 335
1x 345
felt a twinge so quit.

Little freaked out here. Every time I deadlift recently, I go down in weight. Last year this time I was at 445. Now I can barely move 345. All other lifts have remained the same or improved.

#74 I want to see what you look like! Freakin Haus! 805 and takin it easy, I wish!

CFWU

ME: 315-325-335-345-350-365-375(pr)

Wife: 95-105-115-125-135-145-150(pr)
F/29/5'2"/125

40/M/165

WU:
Back EXT-Situps-Dislocates-OHS 2x10
Foam Roller
500M Row: 1:55

DL(lbs.)
135x5
135x5
185x3
225x1
275x1
305-PR

Dips 3x10

Nadia,

I'm in the same boat with my distance running. I guess the technique, much like swimming, is a "use it or lose it" thang.

Jonathan #267

Congrats bro! I finally pulled into the 300 Club tonight too. Our stats look similar. I have that 2 x BW goal written on my whiteboard as well. Strong work. The 40's are the new 20's.

Pre: 5 min C2, CFWU, BWUX3, KB juggling/easy swings 2 sets of 3 min.

300/305/310/315/320/330/345

Sick of stalling out at 300 due to plate limitations and started duct taping db's to the bar today. First time over 300. Grip started failing at 320 and had to set down quickly. Switched to cross handed (been doing only overhand) and good to go. Last set ugly, but done.

225,315,335,345(PR),355(PR),335,315

M/45/196lbs

205x1
210x1
215x1
220x1
225x1 (PR)

(Oops, 2 sets short!)

36yom/6'/200

previous pr: 395

385
390
395 miss
(I completely fell off here, my mind was there but my body refused. Couldn't lift shyt.)
Finished up with:
315
315
315
315

Definitely forgot to eat my wheaties today.

1 x 53
1 x 58
1 x