Much needed, thanks!

Oh yah!! Sweet.

Really? I mean,for real...really?!

I need a heavy day!

Made up the CROSSFIT TOTALl from the other day:

Press: 97
Back Squat: 210
Deadlift: 240

TOTAL: 547

woo hoo!

Tonight at CrossFit South Brooklyn:

40 Double Unders
21 KB swings 16kg KB
12 dead hand ring pull-ups
40 Double Unders
15 95# Deadlifts
15 HSPUs
40 Double Unders
30 Cean and Jerks 65#
40 Double Unders
15 OHS 65#

15:05

fun

I love CFSBK and CrossFit big time

Made up the CROSSFIT TOTALl from the other day:

Press: 97
Back Squat: 210
Deadlift: 240

TOTAL: 547

woo hoo!

Tonight at CrossFit South Brooklyn:

40 Double Unders
21 KB swings 16kg KB
12 dead hand ring pull-ups
40 Double Unders
15 95# Deadlifts
15 HSPUs
40 Double Unders
30 Cean and Jerks 65#
40 Double Unders
15 OHS 65#

15:05

fun

I love CFSBK and CrossFit big time

Excellent...

Looks like a good workout in Brooklyn...ehhhmm a little easier than Kelley...

Tomorrow should be interesting with jello legs!

Deadlifts!!!!!!!!!!!

oops double post... that's embarrassing

Sweet! Will go over my PR tomorrow --
2X bodyweight = 340 for sure! Bring it!

Allison,
Jeez, 97 sp & 240 dl = awesome. Congrats

heavy deads!!! my favorite.

Tuesday, we lost a friend, Joshua Foth, who had a longer than expected life filled with both joy and ailment. to both honor him and release some of my sorrow, I did the Joshie wod after our wod at HEL. Subs: 10# DBs, jumping pull ups. 19:50. Mad respect to those who have done this wod as Rx'd. Our regular HEL wod: 21-15-9 calorie row, push press (95 women, 135 fellas) and GHD sit ups. Been nursing a sore shoulder, so I went for 55# push press. The light weights were just right for rehabbing my shoulder. 8:40 for the HEL wod.

To Joshua, Joshie and all our friends, may you rest comfortably in the Kingdom.

27 / female / 6'2 / 173

hahaha i got my picture on the crossfit website... i never thought i would achieve such fame...!

I have been following Crossfit for about 2 weeks now and love it. I have a question...

Do you see many injuries in people who perform crossfit workouts because there is so much emphasis on the power and olympic lifts?

I understand that if the lifts are done properly and under control there is little chance for injury. But, I'd still like to know...

Thanks

Question for the masses:
I have developed a pretty nasty head cold over the last couple of days. I feel like I could probably get through a workout (most likely scaled a bit), but would I be better off just skipping a few days to focus on recovering or is it beneficial to push through and do the work? I don't want to make things worse and end up out of commission. If anyone could share their thoughts or experience I would greatly appreciate it. Thanks...

Shane-
Skip it, and get over the cold quicker.
There's no urgency to do the workout.

Your body needs time to heal, let the work outs go for a while. If your body is using your energy for the work out, then it will pro-long the cold. You need all the energy you have to get well.

#5 Allison

Those are fantastic numbers! Good work. Nice improvement over the last while.

Just got home from the cert in Mesa. It was a great time and I would encourage everyone to take one. There was so much insightful information presented. Coach is a phenomenal speaker. All the trainers were inspiring. Thanks so much for a great weekend. I can't wait to go to another. Also to the Mesa Fire Dept., Thanks for being such good hosts. Your facility is awesome.

Thanks again :)

Now I can't wait to work on my DL properly!

Queston for all. I have been doing cross fit for one month. I used to just lift, and run and hike.
I am weaker and my cardo is worse. I feel worse.

To top it off their are so many lift's that use shoulders. It is killing my shoulder.

Is this normal? Would it not be better to lift and do cross fit 1-2 times a week to mix it up.

Also I do know I can not spell.

Deadlifts, love 'em! As a cyclist I know how much this lift helps me on the bike. Maybe I can beat my CFT dead of 295...

Coach,

RE your comment yesterday. Below is an abstract of a study dealing with holding your breath while lifting heavy and the potential dangers (stroke is one of them). I hardly call my statement yesterday absurd since it clearly has some scientific backing. Perhaps debatable, but not absurd.

Title: "Influence of breathing technique on arterial blood pressure during heavy weight lifting." Narloch JA, Brandstater ME.
Department of Physical Medicine and Rehabilitation, Loma Linda University, CA 92354.

Abstract:
"Arterial hypertension occurring during heavy resistance exercise may be a risk factor for stroke in healthy young adults. Any training method that ameliorates the pressor effect of exercise should reduce the risk of stroke. The objective of this study was to observe the influence of breathing technique on arterial blood pressure (BP) generated during heavy, dynamic weight lifting. BP was recorded in 10 male athletes by radial artery catheterization. Each subject then performed double-leg press sets at 85% and 100% of maximum. Each exercise was performed twice, once with closed glottis Valsalva, and then with slow exhalation during concentric contraction. The mean BP at 100% maximum with Valsalva was 311/284. The highest pressure recorded in an individual was 370/360. With slow exhalation, the mean BP was 198/175 when the same 100% maximum was lifted (p < .005). A reduced pressor response was also noted at 85% maximal lifting with slow exhalation. Arterial hypertension produced during heavy weight lifting with Valsalva is extreme and may be dramatically reduced when the exercise is performed with an open glottis (without Valsalva). It is concluded that heavy resistance exercise is safer when performed while the subject breathes with an open glottis."

Did the Shoulder press, Push Press, Push Jerk WOD from two days ago.

SP - 95# x 1 x 5
PP - 95# x 3 x 5
PJ - 95# x 5 x 5, 115 x 5 x 3, 105 x 5 x 1

My first WOD as RX'd

I've been floating around the site for about three months reading comments, watching videos, learning and being inspired.

This site and the people on it are an inspiration. I've enjoyed fitness and weight training since high-school, and I've run a few marathons, but running and '3 sets of 10, push, pull and leg days' left me searching for something better; something to push me further. I found it in crossfit.

My good friend found crossfit while serving in Baghdad. He has since returned from deployment and shown me another level of fitness. He recently attended a level 1 Cert in Texas and critiqued me on my Oly lifts.

Before starting crossfit, I could get 5 pullups max. I've since developed a kip, and now I can rattle off 18 kip pullups or 15 dead-hang. Next, I'm targeting Dips, then HSPU, then the mother of all - the muscle-up.

It's such a posetive-feedback-loop. The harder and smarter you work, the better you get, the happier you are with the results and the harder and smarter you want to work.

To Coach, and to all of you who kick your own @$$ everyday, inspiring me to do the same, Thank you.

Im fairly new to crossfit, ive been doing it about 2-3 weeks now, i am wondering if i can substitute the deadlifts for something else as i have a back condition that causes my back to stiffen up and cease all movement for 5-10 mins

#18 Jared bro just stay with it. If your cardio is weak do the wod's and then throw some of your own cardio in there...and the days that the WOD calls for strict cardio such as run days...run your ass off. Don't quit and stay positive.

#18 Jared, just to add to what Tex said, when the WOD calls for rest day, make sure that you are resting. It is very important that you get your rest when you train. If you dont rest, you will be over training and will get no where and feel like crap. Dont quit bro, Just keep at it and push yourself harder everytime that you do a WOD

#18 jared, hang in there. i'm working on my third month of CF and i seem to hit a wall about every month as more and more things are asked of me physically and mentally. you'll start seeing gains and feeling better soon i'm sure. do what you can, when you can, as hard as you can, and be sure to rest. keep your head up and know that you're not going it alone. and have fun! =)

#18 I have been doing CF for about a month, and my body has been feeling the same way, I am used to the usual Marine PT. One thing I do is not use alot of massive weight yet untill I get the form better, and do alot of cardio when I am done with the WOD. I think alot of the buring out is also to do with eating habits. I would track what you intake and try and to speak with a nutritionist and have them help set up a better diet that should include yout intense work outs, I hope this helps. This has been by far the best PT I have came across in my 9 years in the Infantry. I actually cant wait to get to the gym now. Thank you CF. Semper FI

#18 Jarod
Keep it up! Go for super intensity, max effort for the longer metcon workouts and you will see results! I promise. I used to run and do weights 4-6 times per week. Now all I need is Crossfit (6 months in now)- I am faster and so much stronger- my body has changed so much. It is awesome!
If your shoulders are sore make sure you are using proper technique (under proper supervision/coaches) for the lifts. Not sure if you go to Crossfit classes or try the workouts on your own but having a great cf coach can make all the difference in getting the best out of yourself.
Also, I agree with #22. Rest is very important. I even struggle with this concept. Once you start to see results you want to keep going and going but then you burn out. It can be frustrating.

Bottom line: go hard, all out, almost puking but with perfect/good form for the workouts and then rest, really rest your body on your off days.
Hope this helps.
I just hate to see someone give up on Crossfit.

27/M/5'10"/170

275
285
295
305
315
315 (fail)
305
305

Today we did a variation of the squat-run WOD.

5 rounds for time of:
50 BW squats
12 HSPU (trying to work on HSPU)
400 Meter run

13:32

Have a good day!

I thought this went with todays photo. I'd like to say thank you to all of our service men and women both here and abroad. Sometimes a simple gesture is all it takes to make someone's day.
Please tell me if this is real or if this is someones idea of a good thing to try.
http://www.gratitudecampaign.org/fullmovie.php

BTW, I loved 'kelly' this morning and am looking forward to some heavy deadlifts tomorrow.

I don't I have ever been so crazy about working out, and hitting my simple little home gym, then when I started doing Crossfit.It's like the highlight of my days now...what new WOD is gonna
cover my floor with sweat..!!:)

My only hope is that by somehow, someday, can repay CF for all the great coaching, instructions, and good/cheerful attitude shown by all the ppl there.

Thanks alot, crossfit!!!

I just hit a max of 415 on the deadlift a few days ago at the Tactical Strength Challenge. Bodyweight 173...

Powered by CF!

#19 Terry....

295 was my CFT Dead Lift too....I bet we both can get 315??

For critics of the dead lift - "dead lifts don't hurt your back, bad form hurts your back."

#13, Leslie: my condolences, respect, and best wishes for the family and friends of your friend Joshua.

#14, Shane: I would recomend taking a hot bath, getting some rest, drinking some tea, and sleeping lots. Go hard when you feel better.

I did "Sophie" a few hours ago with Roger Harrell. The workout consisted of:

KB swings: 40 30 20 10 (1.5 pood- we actually literally used 1 + 1/2 pood KB's each because we didn't have 2 1.5 pood KB's)
Pull-Overs: 12 10 8 6 (Done to support)

KB & Pull-Over sets are done alternating, of course.

Andres: 11:06
Roger: 11:09

Edged Roge out by a couple of seconds... Muuahaahaa. (lucky 4 me there were no handstand push-ups. Was terribly fun in a X-Fit kind of way...)

Cheers.

By the way, Tucker, nice instructional video on scaling L-Chinups/Pullups. Already saved it to the archives.

m/34/212/5'11

155
185
205
225
275
295
305

29/m/194

CF wm up x 3

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

New PR.

264
286
308
330
341PR
346.5PR
352PR
M A/42 154 5'11"

Train with people better than you, nothing like it.

To the guy who asked about ripped hands from pullups a couple of days ago:
Do lots of manual labor. Grow calluses. Mine work fine. :)

255, 275, 295, 315, 335fx3... i'm disappointed because i hit 335 on 2/10, but i'm planning on taking a couple days off this weekend and that might be exactly what i need to recharge.

275/295/315/335-f/335-f/325-f/325-f

Damn. Got 335 last time, PR is 355.

I did "Kelly" yesterday for the first time in a not very impressive 37.25. I can already hear the giggling in the backrow. I'm slightly disappointed with the time but happy that I managed to complete it. My legs have not worked so hard since I did my Pre-Parachute selection Course (British Army). I'm even more disappointed that it has taken almost 21 years in the military to find something that does exactly what it says on the tin. You only get one shot at life, so grab it with both hands.

f/20/5'7/140

hadn't done deadlifts since the last time we had 10-1 of the triplet... 15lbs under my pr.. boooo

111-133-144-155-155-155-155

also caught up on the presses

shoulder- 67 all the way
push press- 72.5 all the way (both new pr's!)
push jerk- 3 sets at 67, 2 at 72.5... still nursin a shoulder injury from the split jerks two weeks ago

lovvvve travelling around during my semester abroad but its killing my crossfit, and i cant wait to get back to the states and not have to convert from kg's to lb's midway through every workout!

Can't wait! Perfect balance to the front shoulder work we've done lately.

This is one of my weakest areas. I wonder, if I saturated my day-to- WOD's with add'l DL work would there be a gradual improvement?
rep range?
freq?

That settles it. For the next 30 days, I will up the DL tng. Today will be a baseline, of sorts.

Everybody: have a strong, heavy day!!!

36/M/200

320
350
370
395
405
405
410

Struggled today, was hoping for a couple more pounds and maybe even a PR. There's always next time.

New to crossfit. So, I am in descent shape 33 years old, and I havent done deadlift in years. 5'9" 200lbs. Where do I start. I want to push myself but I also want to avoid injury. Should I go light first and then work my way up?

Ran "The Exorcist" WOD in Washington, DC. It's a mash-up of stairs, pullups, pushups & K2E.

It's worth the trip to your nation's capital just to do it.

And, I discovered something I'm afraid of and actually lacked the courage to accomplish: Running pell mell DOWN very very steep and narrow concrete tread stairs that are a famous for the number people who've broken their necks by just walking down them. i kinda clutched the railing & hopped down. 17:42.

can't deadlift a thing right now. was lifting pretty heavy on the cft the other day and at the top of the lift i felt a crunch at C7 and very much pain through my traps. mostly on the left side. have been able to work around it some. pull ups seem okay and did kelly yesterday but can't pull anything off the ground. doctors appointment on monday. hoping nothing too serious. will have to find some other movement that doesn't hurt today.

33/M/192

405
410
415
420
425
430
405

spider chick

"The Exorcist" is about the all time best name for a wod ever. sounds like a lot of fun.

45
55
65
75 - PR
85 - PR (Very difficult)
85 - f
75

27/6'6"/88 kg

I did sets of 3 since the 20 kg plates were being used for box jumps.

120-130-135-142-149.5-149.5-149.5 kg

Mutant Kelly with subs for injury(achilles, AC joint)

5 rounds
Elliptical trainer 400m
STepups to bench x30
10kg DB Thrusters x30

26:25 Yuch

90 for all reps

ken c.-

i dig that name too. it's the staircase that was used in "The Exorcist" for the scene where the priest fell down the stairs & broke his neck. google it.

you gotta try this. Your quads will shriek in agony. it's like a cliff climb. 99 stairs. straight up to hell. serious consequences for midjudging a step.

then the scary descent. lather, rinse, repeat until dead.

33/168/5'11"

In the movie TROY there is a quote: "Of all the warlords loved by the god's, I hate him the most!" - Agamemnon, in reference to Achilles

For me- "Of all the women loved by Crossfit, I hate her the most!" - in reference to "Kelly"

Did her this morning- she killed me. Legs feel like jell-o. Don't know why I dislike her so much but she really humbled me.

43/M/6'3"/196

Strength day:
Squats, DB Shoulder Press, Weighted Chin Ups
8, 6, 5, 5, 5

Squats 205 8, 6, then 195 for the 5, 5, 5

DB Shoulder Press used 32# for all. 40# too much to complete and don't have a 35# (would have been the better weight).

Weighted Chin Ups 5 sets max dead hang with 20# vest. 4, 3, 2, 2, 2

ohhhh baby they're gonna kick me out of the Y with all the yelling I'll be doing today

33/M/185

325
345 tie pr
325
315
315
315
315

Back still sore from attempting squat during CFT, so didn't attempt to break pr, next time, kinda took it easy.

315 is my arch enemy. I can't get past him with or without a belt. I spent extra time today working on my form and warming up. I need to put in my head " YES it is ok to lift over 315." 330 is my pr but I'm stuck here for some reason

#42 Bill,

I'm also new to crossfit, but I will respond since no one else has. Start with a light warm-up to re-discover your form. Then work up from there, getting heavier until your back starts to round. Go heavy next time. Also, the videos on this site are incredibly helpful. There are several good ones on deadlifts.

I too am returning to deadlifts after a long break. For me the limiting factor has been grip. During my first few weeks of crossfit my hands have been sore every day, but they are definitely getting stronger. My pull-ups have doubled. On the negative side is that my hands are so tight it is interfering with my already pathetic cleans.

275, 300, 320, 295(4)

41yo/f/155#
lisaq wu x1
feeling lethargic
95#-5x, 125#-5x, 155#-5x
!85#-1x, 205#-1x, 215#-1x, 225#-1x, 205#-1x, 215#-1x, 220#1x

M/41/73.5"/175

WOD: Deadlifts
315 (PR)
315
315
315-F, 310-F, 305
305-F, 295
295
295

275/295/305/315/320/325PR/330x

M/20/175/5'10"

155
185
205
235
255
275
285

Hey gang! I'm back. Missed everyone in my 2 week hiatus. Caught some kind of fever that just wouldn't go away (still have a bad cough and woke up today with a throbbing pain from my wisdom tooth that was never pulled).

Anyway did a light workout to get back in the swings of things.

15 minutes of dynamic mobility drills.

Single deadlifts up to 385.

2 rounds of CFWU with 2 light 400 meter run. No time recorded.

Felt pretty good. Just need to start listening to my body more and acknowledge when I'm overtraining.

http://www.stevesclub.org

30/m/235/5'10"

225
275
275
275
295
305
315(pr)

What a coincidence -- I did deads yesterday. I wasn't feeling a true max, but did a bunch of lighter sets and then worked up to 405 lbs. (50 lbs. less than conventional deadlift PR, 80 less than sumo PR).

33/m/70"/168

light warm-up
135, 225, 245, 265, 295, 315
Followed up with 2-mile run.

The last Crossfit Total I maxed my DL with 300. Today was a new record for me. I feel pretty good.

25/m/185/5'9"

used a belt and chalk...is that bad?

315-325-335-345-355-365-375(big PR)

viva la revolution!

30/M/190

as rx'd

225
255
275
275
275
275
295-PR

John

#66
I don't see how chalk is bad.
But the belt....
Oh well. at least you aren't on a selectorized curl machine with a belt on. hah

#44, I have the same pain right now, I cant turn my neck to the left without a little wince. I did it on The push press with 210 over my head... Ouch.I feel it alot in my rhomboids and trap in the left side

M/40/5'11"/190

Back still sore from DLs several weeks ago; did variation on the CFWU.

F/37/5'6"/140

140
150
155
160
165
170
175

35M/5'7''/160-2nd week of CrossFit

225
275
295
295
300
300
300

24/M/194/6'0"
335
365-F
345
350
345
340
335

29/m/165/5'9

cfwu x3

Dead Lift

225
275
305
315
335
350(f)
340(f)

I see in the CrossFit Ripper photo that it looks as if rings are attached to the pull-up bars??? I have a pull-up bar. Hmmm ... Would this be a special order?

Thanks to anybody who could give me a clue about this.

new to crossfit.....first time doin this wasnt sure how much i could do
warm-up with bar
115
165
215
265
285
285
285
followed by kettlebell snatch's
10 each arm.....16kg
10 Swings.....32kg
X 3 sets

Did the WOD at CrossFit Emerald Coast today.

Three rounds for time of:
400m Run
155# Deadlift, 15 reps
30 Squat

16:04

Bad form on the Deadlift. Couldn't concenstrate on good form after the run. Really need to work on tighten it up next time :p

34/m/196

2 weeks into crossfit and feeling better than ever. Just got SS yesterday and have read 1/2 of it. First time doing dead lifts properly ...

CFWU

135 x 5
185 x 3
225 x 1
235 x 1
245 x 1 (PR - sub-dextrous underhand)
255 x 1 (PR - overhand grip)
255 x 1 (sub dextrous underhand)

Should I use the smallest diameter plates possible to get greater ROM on each lift?

You know, use 25# plates instead of 45# plates?

spider chick

yeah totally made the connection with the priest falling down the stairs at the end of the exorcist (still the scariest movie of all time. saw it when i was 13 by myself in the theater. didn't sleep for 2 days after) but you did it on the actual stair case from the movie?! that is just too freakin cool! good on ya!

#78 TNT

Starting Strength recommends using plates the size of 45s to aid in proper form. (When training the book says to purchase lower weighted plates the same diameter as 45s).

Hope that helps ...

bw 170

subbed box squats (sub parallel box)

225x2x7

First time pushing my self so far with deadlift

Succes 275 pounds 4 times

Will Try 300 pounds next time i do deadlift

M/34/180/71

So today the guy that introduced me to CF entered the gym around the time I began today's WOD (yes it is possessive - because each day is an animal unto itself). I have never DL for weight before. Essentially, I was able to lift with a fellow CFer (take it how you want to) for the first time. Good stuff - it is an underground revolution in some respects.

225
275
295 - fail
275
285 - fail
275
275

I live, I learn.

Big ups to Mr. Smith - humbling for sure.

29/m/6'2/195

DL

275
315
355
385
410
425 - miss
425 - miss

*wasn't the weight that got me today - I kept getting severely lightheaded in the heavier weights. Form solid, good breathing, and the lifts were going up quickly. This is annoying the hell out of me, as this exact same thing happened the other day during deadlifts in the CFT.

Andy,
That does help. Thanks!

36/m/230
Deadlift:
135,225,295,365,395,410,395,395.
Did CFT day ago @ 445, not feelin 100%

315
365
385
390
395
400
405 (pr)
410 (fail)

Max load was 20# heavier than 080210.

No deadlift videos?

More metcon for me. I did a variation of Running Angie instead

100 pullups, run 1 mile
100 pushups, run 1 mile
100 situps, run 1 mile
100 lunges , run 1 mile

62 minutes, 8 minute miles

yesterday I smashed the hell out of my thumb. The very first thing through my head (after ouch!) was "damn, I bet were going to do dead lifts tomorow now." Normally I would have been stoked to find out my CF ESP was kicking in, except today there was no way a hook grip was going to happen...which means lower numbers for sure.

225/295/305/315/320/305x2/305x2

After my grip pretty much holding me back on 320, I decided to rep 305 twice for the last two sets to get a little more work in rather than one repping a weight I know is not my max.

275, 275, 280, 285, 290, 295, 295 (matched current PB)

Gulch

Rippetoe has outstanding technique videos under the powerlifts section.

27/m/180

365
385
405
415 (old PR)
425
435
455 (new PR)

Mwade, thanks for the tip and CAM for making me attempt 455.

29yo/M/6'4"/204#
Finally, something I do well:-)

264x2
308x2
374
418
462(F)
462 (PR by 7#)

SWEET! can't wait

4th day of cross fit.
135-185-205-215-225-235-245 (PR)

32/F/5'10"/155#

I'm feeling pretty beat up from the past few days and wasn't able to match my PR (265) from the last CFT.

242
246.5
253
257.5
260
264 (F)
261 (F)

295/315/335/340F/340/340F/315X3
Must get better at DL

female, almost 29, weight 68kg

20kg
30kg
50kg
65kg
70kg
70kg
75kg

hey, so a clarification please, whats Crossfit's policy on weight belts. Yay or nay? Coming from a bodybuilding and powerlifting background, I've always worn a belt on the heaviest squats and deads. I dont see anyone wearing belts on the vids though.

305#
315#
325#
335# (failed)
335# (PR from last CFT)
335#
335#

Didn't want to go up in weight from there as I felt it was pretty close to my limit. Next time should be a 350 I hope!

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
WOD as RX'd

225X3-315-365-385(f)-335-335X3

Not feeling it this am my PR is 405!!

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

300-305-310-315-300-300-300

Not a PR... but I wasn't feeling very strong and couldn't quite perfect my form, so dropped back down and completed the WOD.

today is my 2 year crossfit anniversary!

first WOD ever was cindy- 11 rounds thought I was going to die, was sore for over 1 week and fell in love with crossfit. as much as i love crossfit sometimes i feel a bit stagnant so i decided with my anniversary here what better time then now to look at my progress and set new goals.

first helen: 18:27 with 20# db
helen pr: 8:58 with 35#db

first cft: 320
last full cft: 520

first murph: 56:58
murph last feb: 32:04

Crossfit really works, i'd been doing the 'bodybuilding' style training for 8 or so years pre crossfit and can't imagine comparing my bicep curl weight two years later (bet if i did it wouldn't have changed). Crossfit keeps me challenged and always striving to achieve a new PR.

Time to set some goals for my next year of Crossfitting (posting them here makes me feel accountable for some odd reason) and yes i know they are lofty but gotta challenge myself!

Linda: as rx'd in sub 30.
CFT: 580
Fran: sub 3
Deadlift: 2.5 x bw deadlift
consecutive muscle-ups
clean and jerk: 140#
10 freestanding HSPU's
open an affiliate

thanks coach, lauren and all the behind the scenes folks all that you do and making this site free for everyone. tony your videos are amazing, nicole, annie, eva t- thanks for being such great roll models for women. two years ago i would have been waking up every morning worried that my butt was big. now i wake up and say, i might have some junk in the trunk but i can deadlift 250lbs!

bring on the deads tonight!

3rd WOD

18/M/150

205
210
215
220
225
230
230

then did sundays pullups after . . only got to 7 though

225, 295, 345(failed), 315,325,335.

Not too bad, I'd PR'ed at 355 before.

Warm-up: 1 mile run trying to Pose run it.
warm down: 1 muscle-up every ten seconds for a minute, x 4, got 18, then did singles to work on form another 12; 30 total. Tried not too exert myself as much as practice the movement.

#110

This my second post quoting SS ... Belts of 4 inch width all the way around are beneficial to add stability to the back but the belts that are wider in the back are useless ....

31/m/190

First I want to congratulate MoGreene and CAM for inspiring performances this morning. Great job on both of your PRs!

335
345
355
365
375
385
395 (f)
405 (f)

I WILL get 405 on Monday when I redo this workout.

Thank's for all of the help every one.

Sandy
160-185-205-225-245-255-275lbs

185-235-285-285-285-305-315(f)

29/m/210

as rx'd

365
375
385
395
405
415(PR)
425(PR)

MWade thanks for the technical advise - amazing how form and technique really do matter . . . MoGreene, thanks for the external motivation; Zone Diet my ass - can't wait for this one to roll around again!

m/38/5'11/195

wu-125x10

165,185,205,255,265,275,285

cool down-10 min e-trainer

ran out of plates, could've gone heavier, need to go make a purchase!

First time with Kelly yesterday...WOW!

When I took off on my first 400, I thought, "This won't be so bad, I'll be done in less than 20 minutes."

29:41 and multiple thoughts of scaling down the workout later, I finished the 5th set.

Subbed 25lb thrusters for wall ball.

Worked up to a safe 255.
Previous PR last year 305 but only been CFing for a couple weeks.

32/M/180/6’00”

7x1 DL WOD

1x225
1x245
1x265
1x285
1x305
1x325
1x335 (pr)

slow progression to heavier weight
working back to my pr of 340
135
185
225
245
255
275
295f felt back wanting to round
285
225x7 to reinforce form
225x7 "

M/26/170
BIAP EOD

365(m), 365, 365, 370, 370(m), 365, 365

32/M/180/6’00”

7x1 DL WOD

1x225
1x245
1x265
1x285
1x305
1x325
1x335 (pr)

Dan
www.CrossFitStickers.com

Nate #36: I'm sure going to give 315 my best effort! Good luck to you as well!

just did the demo wod from Tues ,reg pushups & it still took me 21 mins,what a tough one.

How long do you rest between reps?

95
115
135
145
155
160
165

My back felt very comfortable doing this, would have done more, but did not want to risk hurting myself for the cert this weekend!

One of the trainers looked at me and said, "You're going to lift that???" Too bad they didn't seen me when I used to do 200+! Another guy nearby chimed in "Yeah, I've seen her lift some serious weight."

m/27/210

1. 225
2. 275
3. 295
4. 315
5. 325
6. 345
7. 365

Didnt think I could do 365.....will shoot higher next time i guess

23/m/198

WARMUP:
45 x 12
135 x 8
225 x 5

WOD:
315 x 1
355 x 1
385 x 1
405 x 1
465 x 1 (f)
465 x 1
480 x 1 (f)

and an extra attempt
475 x 1 (good)

3xcfwu + 500m row
275/295/315/325/345/355pr/365(f) pissed! tired.

warm-up: DL for 3-5 reps to 200#

225 - 255 - 275 - 285 - 295x - 295 (slight round) - 295 (more rounded)

30 lbs off my Pr, but I'm okay with that ... For Now! Then I gotta tear 330 apart and get my CFT to 875!

Get Some!

225
295
345
365
375
315
295

315-315(f)-295(f)-275-280-285-290

I climbed a tree today

Is this done with no break? Just enough time to change the plates?

5/M/156/5'8"
finally i feel good about my deadlift form, i for sure could have started way heavier but i just didnt know. Anyways not the most weight, but a great day for me because i feel good about dead lifts finaly!! and will only go up from here. Woohoo

135, 185, 205, 225, 245, 265, 285(pr)

next time i am going to start at 225 or something i think.

Flexibility has improved a ton, and i think this has helped alot!

Big day at Cobra CFG today, Tyler used all our weights!! we only have 335lbs and now will need to get an extra set of 45's or something, he almost maxed it out on squats the other day also. Anyways congrats tyler!

Tyler
135, 185, 225, 255, 295, 315, 335(pr) and going forward.

Dude Jared nice set today! Cobra at its finest.

Cobra CFG!!

New to Crossfit, Should I be working all the way up to max? Or If I know it try to hit that everytime?

#142 - I think you can rest as needed between sets for this one...it's for weight, not for time. Correct me if needed.

There's not a video on Deadlifts...but if you go to youtube there is one done by crossfit there. It's very good. While he's talking, there are people doing a deadlift properly. It's amazing how much it tears up your back if you do it wrong.

tell those marines to keep their backs straight and get their knees off the deck.

You defintely should only do what you can, especially if you are new. I tried to work it to the max when I first started and it wasn't pretty. Go at your own pace, eventually you'll work up to what they want you to do.

250
250
260
260
280
280
310 did some abs too. Again from baghdad, Iraq.

M/5'9"/175

225 255 295 305 255 225 225

CFWU X2, DL WU: 135 X10, 225 X5

WOD: 335-345-355-365(f)(f)-315-315-315-315, 225X5, 135X10
It is amazing how light 225 feels after doing 315+ for reps!

Thanks Coach!

29M/5'9"/160

As rx'd, but can't remember first few lifts

....350,390(f),370

Crossfit ATM

BW 171

315/365/405/415/365/365

1st time deadlifting...

185,195,195,205,215,215,235

225
245
255
255
265
275(pb)--failed
265

m/32/147

Deadlifts 5 reps x 7

Phil : 175-175-200-200-200-200-200
Pat : injured
TJ : 175-175-200-200-200-200-200

male 6'4" 260lbs age 24
new PR of 395lbs
WOOT!!!

23/m/185lbs

275
285
295
295
295
285
275

I think I'm stuck in a plateau....Not noticing any gains for a couple months now :(

#114
Nadia- Congrats on 2 years! I've never met you before, and I've only posted here once, but in the past year since I started CrossFit I've enjoyed reading your posts. You're obviously an awesome athlete, but your authenticity, humility and humor are equally impressive. In my opinion you can add your own name to the list of great CrossFit women role models. Good luck with your goals for this year-I will join you in going for 10 freestanding hspu's! Hope to work out with you someday in the future at a cert or seminar. Best, Andrea

51/M/150

225, 275, 295, 305f, 295, 275, 225.

Then did squats 155, 9, 7, 5. At 24Hr Fitness, Oxnard, CA.

225, 245, 275, 295 (f), 275, 275, 245

32/m/210/6'5"

345
365
390 PR (385 was previous PR)
400 PR
405 f (got it off the ground but froze about half-way up)
390
390

It has been a goal of mine since I started CrossFit almost a year ago to get 400 up, finally did it today. Funny since I went into the workout not expecting much because my legs and lats were sore from previous workouts. The weather here on Long Island is damn near perfect today, so I went for a 1 mile warmup run. I think it just put me in the right frame of mind.

Thank You Greg, Nicole, Lisa, and Nancy at CF HQ for letting St. John’s Preparatory School in Danvers MA become an affiliate of CrossFit.

When I met Greg and Nicole at the level I Cert at Camp Pendleton and asked them if St. John’s Prep could become an affiliate I got Greg’s
famous;” YES…anything you need from us just let us know”.

I encourage all teachers and coaches to incorporate CrossFit in to their students and athletes training. The Students at the Prep finally understand that it takes “constantly varied, high intense, functional movements to become the best athlete possible. CrossFit works for all ages and levels.

Thank you. Vin
www.sjp-crossfit.blogspot.com

i just recently took up this program, though i scale my workouts currently and change up a lot of them due to lack of equipment for the time being...and i love it.

i do have a few questions concerning how to go about working through some maladies though.

one: rotator cuff pain.
two: old, but still present, pesky stress fracture on the iliac crest.

i find when i do a lot of pullups or knees to elbows or anything involving a lot of hanginf my shoulder kills me for a couple of days.

i'm honestly much more worried about the s fracture though, it seems to really make itself known when i try (for me) heavier weights in the deadlift and squat.

any help?

190-205-225-235f-230-235f-225

Finished with Weighted Pull-ups
Kipping:25-35-50
Dead Hang:35-50

36yom
5'11"
154lbs

m/37/175/6'2

325
350
360(f)
340(f)didn't use hook grip
340
340
340

then raced brad to 100 pushups.

40/m/75kg(165lbs)/177cm(5'10")

100 kg
110
120
130
135(pr) (=297 lbs. So close to 300, but well, I´m a kilo guy.)
140(f)
140(f)
WU: Superset pu (20, pr), 15 KTE, 30 goodmornings, light Oh-squats.

First time doing heavy deadlifts so I tested my limits first.

CFWU (10 reps) x2

Deadlifts:
185-185-205-225-225-225-245

Then I started practicing some overhead stands. Didn't quite get it.

275
275
275
245
245
250
260

i just found this site this week and am not sure when there is a post like today of 1-1-1-1-1 does that mean your max lift of dead lifts? I see some posts weight fluctuate up and down. what is the right way? thanks

185
205
225
245
265
275(fail)
270

5'8" 183lbs Male 19yrs
Warmup set 185x10
315
325
335
345
355
365
375

Should have started with higher weight.I Know I could have capped 400

365 375 385 395 400(f) 385 385
Happy with my numbers since my CFT DL was 405

Jim 48/M/160 CFWU
195,225,250,275,300,325,320pr

Mark aka hosedragger
195,225,250,275,300f,295,305pr

Deadlife 5 sets
135x10
185x10
225x8
275x5
305x1

Deads
335, 355, 375, 380, 385, 390, 395F

10lbs off today.

20m165
CFWUx3 plus 6x135, 4x185, 2x205 to warm up

225 245 255 265 275(tie PR) 285 295F 290(new PR)

felt so good from the endorphins that I decided to practice muscle-ups. Made it up to a new pers max (7 consecutive, starting from 4). Two PRs in one day - thanks CrossFit! Gonna make 300lbs next time!

185-205-225-245-265-285-295f

26/m/168/69"

1-135
1-185
1-205
1-225
1-275
1-295
1-325(pr)

I probably need to start heavier off the bat next time; still fairly new to this.

We did our local WOD which was a double(Wasatch Crossfit, Utah--Damon and Priscilla are awesome!!)

TODD: M/39/5'11"/189 --this was an awesome shoulder day for Todd since he hasn't lifted like this in over a year and a half due to a broken shoulder from some military combatives training.

shoulder press x1: 135, 135, 145, 155, (165 x2)
push press x3: 155, 165, 165, 165, 165
push jerk x5: 135, 135, 155, 165 --had to stop due to shoulder pain
**DEADLIFT x1: 225, 275, 315, 365, 395

ALISHA: F/29/5'5"/145
Shoulder press x1: 65, 85, 70, 75, 85 (had to go back down for form--I was doing more of a push press)
Push Press x3: 85, 85, 85, 85, 90
Push Jerk x5: 85, 85, 85, 85, 90
**DEADLIFT x1: 155, 185, 205, 215, 225

23/m/175

First time doing a deadlift. Watched all the videos in the power lifting section and kept pretty good form until about 205#...need some more practice.

135-155-175-185-195-205-215

PRed today: broke 2xBW and the 300 mark at the same time.

23/m/145
Deadlift: 255-265-275-285-290-295-300

Did this barefoot for the first time. Once I got used to it, I found that I felt my legs and back more during the lift than my ankles and feet. Nice to have some solid ground under the feet for heavy lifts.

#170 My husband and I are new to this too and aside from talking with the local affiliates, I would strongly encourage you to review the FAQ section from the main page. It answered many of my questions. Also, if I question my form or knowledge of a move, I watch the movies that are accessed from the exercies/demos link.

Hope this helps.
Happy CFing

CFWU x 3, plus 5 min on bike

225
275
295
305
325
345 fail
345 fail

After about 275 I took my running shoes off. I know how Coach Ripp loves those "high heels", felt like a better starting position. I know I could still use some technique help. Anyone else feel deadlifts in their gut? No soreness in my low back like I would expect, just a sensation that part of my small intestine is hoping to sneak through the abd. wall. Oh well, take the DL PR by 20#

28/m/188

working on MUs, so i did 7 rounds of 1RM DL and max rep MUs, taking about 2-3 minutes in between each effort.

DLs: 315-315-325-330(f)-315-315-315-315
MUs: 2-2-2-2-2-2-1

24/M/158/6'1

265
285
305
315
325 (f)
285
265

Wasn't feelin' it today...

40/M/183

CFWU

225/275/285/295/300pr/305f/305pr

-HENDO
21.M.5'10".190

285,305,325,345,355,385,405

Deadlift

355/355/360/360/360/360/360
------------------------------------------
Compare to 080210

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

285, 300, 305, 315, 335, 335, 340. Second time I've done workout. I love it.

cfwu

loaded bar with every weight available which equaled 285lbs. So did sets of 285

5 X 8 X 285 with three min rest inbetween.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

pre-3 rds 50 DU + 7 HSPU 7:46
DL-220/269/286/330/353/384/394
post-8 rds 2 DL @ 298 - concentratiog on speed above the knees
3x500m rows with 3 mins rest-1:38/1:39/1:41

Supplement to WOD

Climbed rock wall @ YMCA
7 passes @ 25ft. Not bad for my 2nd time on the wall

52/m/195

135/185/235/300(failed)/300(new PR!)/260/260/280/240/250

225
315
345
385
405
405
405
next time i will hit 465 ,the prowler destroyed me earlier in the week when i pushed my bodyweight for a half mile up slight incline.
ht= 6'2
wt= 200
age= 28

Could someone please explain to me what it means when an excersize says "1-1-1-1-1 reps", or "5-5-5-5-5-5" reps? Thanks!!!

Getting some wicked shoulder pain today; wanted to start with a chest/tricep workout, but had to cut it pretty short.

Bench Press
8x185, 3x225, 1x245
DB Incline Press
8x75, 5x85
Tri. Ext.
10x140, 10x170, 7x200

WOD:
225, 315, 365(tie PR), 385f, 385f, 385f, 365
*cough*PLATEAU*cough

M33/184/6'2.5"

CFWU x 3

140.0 kilograms = 308.6 pounds
150.0 kilograms = 330.7 pounds
155.0 kilograms = 341.7 pounds
160.0 kilograms = 352.7 pounds
162.5 kilograms = 358.6 pounds (PR) bad form, but clean lift
140.0 kilograms = 308.6 pounds
140.0 kilograms = 308.6 pounds

Practiced front squats and OH squats with bar a small weights for 10-15 mins.

I run into a DL article on the site a couple of months ago, but could not find it at first glance now. I would appreciate if someone could post a link to it. (About 4 pages in some CF Journal issue, that is in free distribution, I think.)

Lehti

25/m/6'0"/170#

CFWU x3 w/15 push ups per round

135-155-175-175-195-200-225

This is the first CrossFit I'm actually recording my results with, for the past couple of weeks I've just been hittin it hard not paying attention to what rounds I get or anything like that. So it will be rewarding to see my results down the line after I repeat this one. I'm using the crossfit worksheet in the FAQ to record my results, if anyone has a better one I'd appreciate it if they would email it to me. Thanks

M 55/ 175 lbs/ 5'9.5"/ 15.8% BF

CF Warm up
A few light sets to warm up further
WOD - Dead lifts:

225
245 previous PB
265
275 new PB!
285 failed...nothing left
235
235
235

M/186/52
315,335, 345, 355, 365(f), 365(f), 360

Bum knee, so subb'd 21-15-9 of strict HSPU's and pullups. 7:13, a little slow.

Good day to the elite,

I am a day behind so I had to catch up and tackle "Kelly" today.

This is the first time I did this and it about killed me. My time was 37:19, which I know sucks but I am proud of myself for just finishing it, that felt great. I did everything as rx'd except my ball is only 16#.

Have fun, train hard...

comment #192
post wod DL's were 198# not 298#

#164 Seth_M

Stress fractures are fractures and need to be treated as such, you need to see your doctor.

The rotator cuff could be anywhere from physical therapy to surgery to correct.

Neither of these is likely to get better by itself, you should see your doctor or you could deal with these for years

m/31/180/6'

deadlift

225
250
275
305
315
325(fail)

still feeling it from yesterdays workout(kelly)
315

m/24/6'1/228

225, 245, 255, 275 (PR), 285, 295, 300

Haven't been doing this long my PR was 275 because that is the hightest I have ever tried. I stopped at 300 this time because that is all the weight I had... never did hit failure.

100kg
100kg+10lbs
100kg+20lbs
fail at 100kg+25lbs
100kg+10lbs
100kg+10lbs
100kg+10lbs
fail at 100kg+10lbs
100kg+10lbs

7 sets 1 DL

315/365/405(PR)/385/365/385/395

Will start out next time around 365 or so. I think if I had started heavier sooner, I could have stuck 415. Everything felt real solid. I am attributing that to all the KB work I have been doing lately. Felt good to go heavy!

33yr old male 5'10" 190 lbs

Went back in time and re-did the WOD from Sept 18th, 2007;

2K row
50 wall ball (20lb)
1K row
35 wall ball
500m row
20 wall ball

17:43 as rx'ed, 7 seconds faster than last time. All wall balls unbroken, rows slightly faster and that was the difference. My butt is officially kicked but good to see I can still post PBs despite my silly ankle injury that I constantly complain about.

Post-push ups?

42/f/5'3/115
DL 1-1-1-1-1-1-1

CFWU x2
Warm Up DLs:
95x5
115x5
135x5
155x3

175-185-195-205f-200-205f-200

***Introduced another trainer today to CrossFit, he'll be checking out our website!

5'9 159 male
135
185
225
275
325 pr
340 pr
275
and a couple more 275's ...my old pr was 297 over a month ago i beat it by 43 lbs!!! felt great

29/m/184

As rxd: 315,365,405,475(F),455,425,425,405

35M/5'11/195

90-110-130-150-150-160-160

Could've done better, now I know where to start next time.

Rock on!

M/33/149/5'7"

As rx'd

135-185-185-205-205-225-235

I love this line from Nadia:

"Now i wake up and say, i might have some junk in the trunk but i can deadlift 250lbs!"

I hope you get to your goal of 2.5xBW

25/m/175

Modified 080408 workout, then...
315, 315, 315, 325, 355 (old PR), 360, 365 (new PR)

Short hamstrings so I elevated on the Smith machine...90,180,180,180,200,200,200...not including bar weight which I figure is zero

Anthony (M/29/170)

Run 2.4km (couple of good hills)
12:15

I did deadlifts the other day, so I took advantage of the nice weather and went for a run. I wasn't expecting much since it's the first run since last October and back then I was having a lot of orthopedic issues. Today felt good - a couple of minor things, but probably due to lack of warmup. It's not lightning fast, but I see some big improvements coming this summer.

50/m/185

200
210
220
230
240
250
260
270

Sometimes I guess bad news is just bad news.

Disheartening.

Thanks for the guidance though, lb2tx.

For the people who were wondering what they ment by 1-1-1-1-1-1-1 reps.... that just means you do 7 sets of 1 rep. Or 3-3-3-3 would be 4 sets of 3 reps. As for weight, you are trying to get your max weight but it might help to do less weight and warm up a bit! Hope this helps!

40/M/170

cfwu

185,225,275, 275,275,275, 275

M 35/226

at home with limited weights. 385 total. so reps were limited.

345
365
385 x 1 x 5 with 1 minute rest between sets.

23/M/5'10"/170

Had no idea how much I could deadlift.

175
185
195
205
215
225
225x3

Will go much heavier next time... After, worked on OHS and Handstand pushups. My shoulders still sore from two days ago.

42yom 182lbs

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

Another weird day for me. Again felt weak during the WU, but then after my first rep I felt pretty good and it showed, as I beat my long time running PR on this one! I finally cracked the elusive 300 mark I’ve been trying to get for the last 4 months or so!…

255-270-275-285-295(Old PR)-300(New PR)-305f-295.

Post WOD:
Kipping PU (20-15-15-15).
Ring Push ups (feet elevated on 1ft box) (20-20-20-10-10).

24/F/130/5'8

WU: 135x4; air squats
185
205
225
235(pr by 20#, pretty easy)
245(didn't even get it off the ground)
225
225

m/28/5'11"/185 lbs.

385, 385, 395, 395, 405, 405, 415 lbs

finished up with 150 pushups and 200 situps/abs

M/26/5'9"/181

5X1X355

30/m/150

Warmed up with some lower loads at higher reps to get the hips going.

200
240
310
350
375
395
418 (new pr, previous was 392)

f/39/138/5'0"

WOD as Rx'd
First time ever for me so they are all PRs!

65
70
80
85
95
105
105

Deadlift
1 - 315 lbs.
1 - 345 lbs.
1 - 345 lbs.
1 - 345 lbs.
1 - 345 lbs.
1 - 325 lbs.
1 - 325 lbs.

37M/5'10"/161.5#

As Rx: 225-345-350(PR)-345-335-335-335

225,275,275,275,275(f),225,225,225

Deadlift:

1-275lbs
2-285lbs
3-295lbs
4-305lbs
5-310lbs
6-320lbs
7-320lbs failed 2 attempts.
PR

M/31/5'10"/180 (lost five pounds?!?)

I did deadlifts 225x3x10 concentrating on lower back posture. My inflexibility interferes with deadlifts terribly. I used one inch blocks. With daily stretching for the last month I think I'm about half way to deadlifting the way I did ten years ago.

Then I did five rounds of the DB clean, slapping push-up workout from the video (Adrian & Pat?) two days ago. The push-ups were no problem. I stopped during round six when I dropped the dumbbells and fell over for the third time in a row.

Then I stretched my stupid hamstrings.

29/M/180

275
295
315
325
345
350
350

I believe I could have gone higher, but I was working out at work (teacher) and had a collection of giggling girls behind me. How can you gear up to go 2x body weight when they're screwing around on the ab-cruncher-waste-of-space piece of machinery? I know, excuses. I really wanted 360.

25/M/175
275 275 295 295 295 295 295 (PR)

I'm afraid to go higher because of my back. I need to work on flexability.

275x7x1 - No desire to mess with changing the weights. Beltless, barefoot, conventional style straight bar deadlifts.

CFWU + Burgener WU

135-135-155-165-185-205-225(PR)

First ever attempt at DL. Felt like I still had a little left at the end, but decided to play it safe and not risk injury since my form could use improvement.

Finished off with ~10 min jump rope, then 100 push ups (broken sets).

kelly moore rockin the house!

me: worked up to 400 on last rep

funny story about cf.
my buddy and me started doing crossfit about 3-4 weeks ago. well about the third week in his older brother comes into town and wants to try one of the workouts. we gave him barbara since it was the one we had done the day before.
first of all his brother shows up drinking a beer. he then proceeds to just blow through the first round. in between rounds hes just stalking wanting to start the second. we kept telling him to rest but he was good to go. second round starts he blows through his pullups slows a little on the pushups and does all of two situps before he starts dry heaving. he runs into the bathroom and you can hear him clear outside puking. well after about a minute of this we go to check on him and he looks like crap. my buddy being the smartass tells him he needs to hurry up cause his time is still going. he had brought the stopwatch in the bathroom. dude quits right then.
just thought i'd share that. might not sound funny but it was at the time. i actually felt bad for the guy until i remembered he showed up drinking a beer.

Took advice on warm ups threw in some bridging.
w/u 225 x 3
33/M/200
250,260,270,285,295,305,315(bent),305

27/M/190

365x6
385x1

reps 1-2: 315
reps 3-4: 335
reps 5-6: 355
rep 7: 385

m/5'7/155/28
155#
155#
155#
188#
188#
210#
210#

My first real DLs, so PR. I think I could have pulled more, but didn't want to get hurt with bad form.

SP rep 1: 75-80-80-80-80
PP rep 3: 85-85-90-90-90
PJ rep 5: 95-100-105 (x 4.5) -105 (x 4.5)-105!

Erin

My right arm was toast today from over 2 hrs of racquetball on my rest day. My SP is a VERY slow moving number compared to gains in squats, DL, cleans, etc.

M/19/5'5/143

Warm Up:
135x10
185x8
225x1
275x1

WOD:
295x6
300x1

M/17/6'0/190
WU:
135
185
225
285

400x3
415x1

Thanks Coach!

obviously warmed up more

M / 28 / 5'8" / 196

Broke my PR of 366 that I set Saturday.

225x3, 275x2, 315x1, 335x1, 355x1, 370x1, 375x1

m/23/5'6"/160

255
265
270
280
295
305
310

first time doing deadlifts, but I had excellent supervision and instruction so I didn't hurt myself.

M/49/6'7"/240
225 245 275 295 315 335 335 Prob could have gone a little heavier. Next time

315, standard grip
365, standard
365(f), standard
355, standard
355, standard
355, hook
355, hook
355, hook

M/47/5'8"/180

Berg, WU + normal WU routine

135,225, 225,245,245,275,275

Form ok thoughout although couldn't tell when the 275 hit. Should hit 300+next time but working on form and don't wish to blow the back out at this age.

I'm new (and already hooked) to cf and need a strategy for when I can't do the wod. I really hate missing 'em but I guess I'm not alone. So here is my question: do I make up for missed WOD on rest day, try to do 2 in 1 or just skip it?

38/M/186/70"

WU: 135x5, 205x5, 255x3

310, 310, 310, 310, 310, 310, 310

Used all the weight I had. Need to buy more plates...finally :)

1-315
2-345
3-365
4-365
5-365
6-295
7-295

225,275,315,335,365,385,400

CFWU + 135x8 reps

M/33/5'6"/185

225
245
265
285
305
325
345

I am a 29-year-old male.
I have a mass of 74.5 kilogrammes.
I am 170 centimetres tall.

My loads in lbs were:

225
275
285
295
300 [new PR]
305 [failed!]
225 x 4
225

25/m/150

235
245
255
265
275
285
295 (PR)

felt good today.

44/M/155#

topped out at a shaky 325#, tying PR

225
275
295
295
295
275
275
225

Day behind. "Kelly", details there.

26:45 (PR with same parameters by 4:45)

17/m/173

135
225
275
310
405
405
405

good sleep lastnight = more energy today

255x3,260x3,265x1

46/M/195

370,390,405,415,370,370,370

slick bar, humid and no chalk. Whine whine whine

27/f/140
221
231
241
251PR
261PR!
271(f)
271(f)
Our gym actually got some bumper weights...freaking awesome.
Broke my long-time PR (245) by 16 lbs!

34/m/175

145
165
185
225
275
305
315

Ate a horse afterwards.

Worrying day for me.

Dead PR: 147.5

140(f), 140, 140, 140(f), 135 (AG), 137.5(AG), 140(AG)

Usually keep a parallel overhead grip on deads. Eek! bad day for Colm.

M/23/154 GregAWU
WU: 135x6, 225x3, 225x3

315,335,355,375,385,395F,390

CFWU x 3

225
275
275
285
285
225
225

Felt myself going a little rounded on 285 so didnt try and go for a new PR today.

Tim #196: 1,1,1,1,1,1,1 means you take seven tries to reach your one-rep max. 5,5,5,5,5 means take five tries to reach your five-rep max. A lot of this stuff is answered in the FAQ.

135,185,235,255,255,255,255

Been a long time since my last public post, but today was special...

28yo 200lbs

400m jog and CFWUx1

DL 135x5/225x3/315x3

415
465
485
505 - new record
415
415
415

Today was very exciting for me. When I started CrossFit, the 500lb deadlift seemed impossible. But it became my goal. This morning, I lifted 505lbs with ease. I was so excited that I began laughing. All alone in the gym. The smile has not left my face all day. Thank you to the CrossFit community!

44/m/157

DL 1,1,1,1,1,1,1

205
225
255
285
305 PR!
315 f
315 f
135 x7

Felt pretty stongly that I could break 300 today and did it! Couldn't quite reach 315 but thanks for the encouragement Nate #36 and congrats to you on hitting 325!

32m/5'10"/198#
135
225
315
405
455PR
315
225

Me: 315,335,365,385(PR),365,365,315

Nate: 315,335,365,385(PR),365,315,315

400 I'm coming for you.

45/182

7 x 403

20/m/6'1/166

deadlift: 255-255-265-270-275

$$$$$$$$$$$$$$$$$$$$$$$$$$
225-275-285-295-295-295-295

Well, I'm still a little new to crossfit and I have never done olympic style lifting. This is my first time doing heavy deadlifts. My ONLY experience with deadlifts have been while doing crossfit these last 6 weeks.

36/M/6'0"/205lbs

As RX:
225-275-325-345-365-385-405

I'm VERY happy with that as a start. I think I may start off a little heavier the next time this one comes around.

33/129/5'2
205-210-225-240-255(PR)-255-245
Total:1635(PR)

Did Grace today...scaled to 95#

30 reps Clean and Jerk

(old school - anyway you can get it from floor to overhead, ie Power Clean/Push Press)

Beat my best time of 10:06.

Today's time 6:47 with Jeff's coaching.

Brand X coaching is World Class. Thanks, Jeff!

M/22/6'1/185

As Rx'd

275
295
305
315
325
335
350 (PR)

improve form A LOT thanks to coach Rip's videos.

Taking the week off to let my shoulder recover...

Bummer, too... I really wanted to do some more deadlifting! :(

Lower back is killing me today for some reason...did 3-3-3-3-3 squats instead...225, 275, 285, 295, 300

Three deadhang pullups in between each round as I am trying to grease the groove and get 10 dead-hangers...love doing pullups now that I can...

25/M/5'10"/150lbs

About 2 months into the WOD. I'm nowhere near the intensity of you all, but I am seeing improvement rapidly.

As RX:
175-185-195-215-225-235(f)-225-235-245

I threw in an extra one at the end due to my failed attempt. I had trouble gripping the last two, so I changed my grip to palm in/palm out as opposed to both palms in. Not sure the repercussions of the change, but I was able to lift the last two much easier.

I'm enjoying the test these exercises put my body. As a former high school athlete, stud intramuraler in college, and current weekend warrior, these challenge me in a short term/high intensity fashion the way practices used to back in the day. I'm hooked. Bring on the muscle and about 10 pounds...

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

CFWU 3X

315,365,385,405,425,425,435 HEAVY

Finished with 15,10,5
55# db swings, pushups, situps

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

M/26/176/5'8"
225, 265, 295, 295, 295, 295, 295
haven't deadlifted in a while and kept my form strict
Finished with 3 circuits of
wipers-22
pushups-30
situps-35
pullups- 12
flutterkicks-25-4count
db lying rear delt raise- 15lbsx12
v-ups-10
1 mile bike.

M/46/6' 215

250,275,295,315,335,350,400

Finished off with 5sets of 5 at 250#

25m/165

295-295-295-305-305-305

no chalk

21.m.134.66"

as RX'd
265, 265, 265, 265, 265, 290, 290

44/76"/192

CFWUx3x15

205/225/225/265/265/285/295(Fx2)

This was my first time dead lifting. I watched the videos on this website first. Then, I used low weights and looked in the mirror. I concentrated on curving my lower down instead of arching it up.

1: 95 lbs
2: 135 lbs
3: 135 lbs
4: 185 lbs
5: 185 lbs
6: 185 lbs
7: 135 lbs

M/19/190

185
225
245
265
275
295
305 PR
315 Fail

Stoked about a new PR.

37/M/240

225
275
315
350
370

DEAD LIFT DAY!!!!! I love it.. a little hard after "Kelly" but I will never back down from a challenge

1) 225 a good warm up weight
2) 275
3) 315 Starting to get into the good rep range
4) 335
5) 355 (NEW PR!!) I know I can do more, but with out chalk, it was hard to hold the weight
6) 355 I almost dropped the weight... no grip, I want to go so much heavier...
7) 315 I was unable to hold anything else..

This weekends shopping list... Chalk... and gloves
next dead lift day... 365+

22 / M / 225

Deadlift:

227 x 1 x 2
277 x 1
327 x 1
337 x 1
347 x 1
357 x 1 (failed)

24/m/5'9"-5'10" (depending on the day) 140lbs

CFWU
3.5 mile run
1-1-1-1-1 Deadlift (for some reason I thought it was 5 sets, not 7)
115-135-155-175-195

/24/5'11/225

275X1
315x1
365X1
405X1
455X1
475X1 (PR)

m/33/222/6"0

405/425/435

tweaked my back on the third attempt. Got it up and back down, but had to call it a day after that one.

25m/5'10/140

140-160-160-160-160-160-160

That is virtually all the weight I have unfortunately. I'll expand that eventually, but I don't have a huge need for it right now.

225
255
275
295
315
325f
325

Last best was 300#s. Hay does anyone know what an ahernia feels like? Just kidding...

Me: 41yo/M/5'10"/182lbs

Warm up: 1/2 mile run to the gym / CFWU + HSPU 3sets 15 reps per set / 225lb x 10 reps deadlift

WOD: Deadlifts

265lbs x 1
275 x 1
285 x 1
295 x 1 (ties my PR)
300 x (f)(f)(f)
295 x (f)
280 x 1
285 x 1
290 x 1

Cooldown: 1/2 mile run back from the gym.

I got the bar right after a tanning bed Barbie Doll got finished with it doing "toning curls" and she left tanning spray grease residue on the bar and I could not get that stuff off and for the first time, grip was my primary problem. I'm tired, other than that, this WOD was all good and I tied my PR today, next dead lift day I am going to join the 300 club for sure.

Have Fun, Train Hard,

Billy

135X5
225X3
315X1
335X1
335X1
335 FAILED
315X1
315X1
315X1
315X1

PROBABLY SHOULD HAVE USED SMALLER INCREMENTS THAN THIS

CFWUx3

135
185
225
315
335
355(F)
315
PR = 345

Got up to 395 lbs. (tied PR)

Ran Camelback Ridge in Scottsdale, AZ 2x this morning. Great workout before deads.

SEMPER FIDELIS

M/31/180

225-275-295-305-310-315-315(PR)

-m

265
305
365
405
425
445
460 (PR)

22/M/162
--------
Destroyed PR
Old PR = 245

-225
-245
-265
-280
-290
-300
-305 (Failed once, 1 min break, completed)

305 New PR

I LOVE YOU CROSSFIT!

up to 340

32/M/6'/185

Wow... I am wiped out. Fun balancing exams, sleep, and training.

225
245
265
285 PR!
295 PR!!
250
225

Form was not bad... Knees held up without wraps. The 250 after the PR was really tough... Should have warmed up more thoroughly.

Looking forward to an off day, and catching up on some sleep too. 3, 2, 1, sleep!

152.4 kg pr
i have a good unit converter on my phone
http://ionvert.meatarian.co.uk/

I decided to try this WOD with the trap-bar at my gym, so my weights are a bit higher than usual.

300/320/340/350/360/362(f)/300x3

Hopefully soon I'll be able to do these weights with an olympic bar.

22yrs/m/140#

CFWU, then WOD:

215-225-235-245-265-285-300
definitely recommend working out with someone who lifts more, it forces you to work harder.

[marc]

Set a new PR.

225
250
315 old pr)
325
325
325
325(new pr)

31/M/170

225x10
295x5
295x5
345x3
345x3
365
365
385

2000m Row- :07::51
CFWU x3

WOD
3-3-3-3-3-3-3

Mixed it up a bit. Haven't done DL's in many moons, so I went very light for 3 reps each rd and concentrated on all my Q's. Started at 135 and went up to 215. Along way to go to get back over 400.

Get some, Go again!

30yom, 160#
205, 255, 325, 375, 385, 390, 395(PR), 400 Failed

32/male/161

took it easy, my back is just starting to fell 90% after injury during Linda

225/235/245/245/245/255/255

Made up yesaterday's WOD today

Kelly is one mean woman.

Coach, what did you or your wife do to piss off a woman like that?

BW - 315
Did first three rounds in approx. 4:00 to 4:30.

The last two rounds were killers. I had to push really hard to break 5:00 or 5:30 in the last.

Kicked my sorry tail to the curb!

Friend from work went back to CF in Berks County, PA. I may join him soon. I need to fix up a couple of more things at my house.

I start the semi-pro football with a team workout on Sunday. Trainer from the gym wants to use my KBs - I am bringing the 16 kg, the 20kg, and the 24 kg. If he wants anything heavier, he will have to go to the owner to get some.

Need to get some deadlifts in before this weekend so that I can recover for Sunday!

DL 7x1
355.365.375m.375m.345.325.335.345 My PR is 400, so this wasn't a good day.

Caught up with Kelly next, as Rx'd in 28:35

headed to the gym now. discouraged because 2 muscle heads in the gym just dl'd 575#, of course, they couldn't run around the block without spewing their lunch. one guy will get 600 soon-he has great form. the other guy has horrible form and will blow his back out soon enough by trying to keep up. i have to remember strength is one/tenth of fitness. my pr is 415, which feels really good, until i see these guys with 6 plates on each end of the bar. if i can maintain form, i can get 450 this year(and i'm 43 years old). the m-heads are early 20's, which i also need to remember.

new pr today! 500#
315/365/405/425/500/405/405

crossfit works wonders. i never could lift this heavy with this good form if it was not for crossfit.

thanks

Worked up to 185 for the last rep and barely made it. Couldn't get it up for the first two attempts.
Lost my workout notes with my other weights.

Also climbed the rope twice and got two kips in a row earlier today!!

21/m/210

135x5
All Sets of 1:
225
315
405
425
440
445
455
460
475!

475 was a new PR for me, I had to use straps though because I had no chalk and couldn't grip the bar.

CFWUx3
205x10, 235x5, 275, 285, 295, 305(PR), 315(PR), 320(PR), 325F Curved Back

20 Lb PR from CFT

Aggression and yelling are vital for max efforts...

CFWU, 500m row at easy pace (1:46)

225x7, 315x3

365,375,385,395 miss,395,375,365

Let down some, I'm behind where I was last time this came up. Been thinking we haven't done a lot of heavy weights lately. I think I'll sub some more of these days in from time to time. I want CFT over 1000 and I'm 10lbs away, which is more frustrating than 40! :)

slayed it today, I've only maxed twice before. My CFT went up 100lbs this week (mainly cause I'm just not used to maxing these lifts)
m/6'3" 219

203/269/313/335(pr)/357/379/401 (up 82 1/2 lbs since my last max)

Man this is going to make moving my bass cab on tour so much easier.

285, 295, 297(f), 295, 295, 295(f), 290

305x5

325x1
355x1
385x1
405x1
415x1, Tie PR
420xFAIL
315x7

20/m/150

198
220
242
265
275
285(PR)
242

28/m/155

205, 225, 245, 265, 285, 305 (PR), 315(missed)

134/f/45

today:
135
185
185
205
205
225
225

yesterday:
kelly
27:40
14# wall ball
24"box

#52
Spider Chick,

One of my all time favorite places to run. Those steps will give you a "spiritual" moment or two! Our guys have a workout at the same place they call "U-Boats". Doing the loop up the steps and down the next block and back with all sorts of sick things at either end for several rounds. It is convenient that there is a pull up bar at the bottom of the "Exorcist" steps.

31/m/219

275
295
315
325
335
350
360

This is was a great workout. It was the first time i did this WOD. I will definetly try harder the next time this comes up!!

35/M/6-01/185

warmed up with 20 nice deep squats at 185

310/375/375/375, had to go home....

M/46/145

CFWUx3 pullups at 10 dips at 15
DL 135x10 WU, 185x5 WU

225-235-245-255-255-255-255

as rx'd

297-319-325-335-340pr-345pr-355pr

couple of days behind on the cft, just did it 2 days ago

355sq
175sp
405dl

935 total..almost to the 1000lb club

also did the death by bars yesterday..got 11 rounds in. did Lpu's for the first couple of rounds, then switched to kipping around rd 7. it was alot tougher than i thought it would be

19 / f / 142 / 5'7

a day behind...
Did a modified Kelly this afternoon. My legs are fried now. stairs = pain & instability

5 rounds for time
Run 400m
30 air squats
30 squat jumps
time - 27:52

Finally reached 400. had to strap though. Havent deadlifted since last time of deadly bars.
WU135, WU225, 315X6,365,385,395,400 - had to have a meeting with my director

MAWL

A - 135/155/185/185/195/195/205
M - 225/255/285/305/315/325/325 (going a little lighter to work on form and rehab from PT)

First time doing a max on deadlifts. I started at 135 and topped out at 250 so I'm pretty happy.

M/27/208

225-275-305-325-345(f)-335-335

One more for fun - 335

m/22/5'8"/190

315-335-365-385, at 385 I felt my back rounding alot, wanted to work on my form so, after 385, 365-365.

42yo/184#/5'8"

Did the One World WOD as a warm-up:
4x500m row two minutes rest between attempts

1:28.3/1:52.9/1:56.0/1:49.5

Pretty wiped out after the new row PR

Deadlifts:
315/359/369f/369f/364/369/374f

22/m/172

Really didn't feel like doing this today.

225 (5 reps)
275
295
325
345 (pr)
355 (pr)
325

After did 4 rounds of: 10 pull-ups, 400m run, 5 HSPU's

38m 185
315
335
355
365
375 fail
370 fail
355

M/19/190/5'6"
315-335-355-375-395-410(PR, with a little help from the hitch fairy.)

Called it a day after the PR.

m/36/172

wu- 3x(500row, 25 pushups)

2x5x45
1x5x135
1x5x155
1x5x185

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

post- 5x10 pullups

m/23/195

255-275-295-315-335-315-295

305x7 - need to get more weight for the garage gym.

315
335
345
355
355
355
355

CFWU
M/35/163/5'10
295-315-325-335(PR)-345f-340f-315

F/35/153/5'7
165-185-205-205-215f-210-215f-215(PR)
SO determined to get that PR, I had to add the extra rep. Grip was my limiting factor on these.

47/M/215

275-295-315-325-335-340(PR)-345(PR)

I counted the sets wrong. I went out to do only 5 sets. So I added some warm up sets.

345, 355, 365, 375, 385, 405, 415

Thank you Ken C. My new Deadlift Coach. Not that I had one before, but you are a great teacher... So much for 275...
Thanks again,

I think I was doing the deadlift wrong before...

225-245-265-275-285-300-315f(and f and f and f).

Need to get chalk.

20/m/168

250-255-265-280-300-320-330

m/39/197

365
370
375
380
385
390(f)
390

Thanks again for the grip tip Mikeyb - really worked on the after fail attempt.

31/M/6'0/190

Practice: Front Squats (PR of 205 x 3)

Train: Deadlift 7x1
225-275-295-345-365(PR)-385(f)-375(f)

Surprised myself by the increase. Felt crazy strong with good form. Think all of the OHS have significantly helped my back.

We've got a local news crew coming out tomorrow to film our PT session. Should be a great opportunity to spread the word about CrossFit.

Dutch- do I get a free T-shirt if I drop your name? Wife and I looking forward to the workout tomorrow.

125/M

345x1

Will attempt 369lbs at PL meet.

29m/170

408
418
428
433 (highest post-back injury)
423
418
408

Scott m/48 Janet f/49
195 125
205 135
215 145
225 155
235 165
245 175
250 185

Worked on form, both thought it was good.

Uh Oh, Stefan, the teacher becomes the student soon. You are getting pretty damn strong!

You can get a free t-shirt but you will have to EARN it!! we'll talk tomorrow.

Deadlift
205 255 335 355 375 385(f) 385(f) 375 375 375
ooops did a couple extra but i need to get stronger.

I hadn't tried to max out before, so I started with the bar and kept going till I could do no more. Awesome. Attempted 165, put it back down. 155lbs was the most I lifted. It never occurred to me I could do that much. That was cool.
45lb
55lb
65lb
75lb
85lb
95lb
105lb
115lb
125lb
135lb
145lb
155lb
165lb fail

30/F/181/5'7"

22nd bday 5'10, 200lbs
225
315
405
455
475
505(tied pr from last crossfit total)
135

good times, been in crossfit for about a year. Its impressive stuff.
John

Bwt: 134

269
311
333
355 (fail)
344 (fail)
344 (got it but ugly)
225

Stopped at 375, failed at 385 x 1. Max is 405, felt good today but definitely still smoked from Kelly. We had several people PR today, it was awesome! I just didn't happen to be one of them.

Well day three of Crossfit, Couldn't wait to start. Still sore after the last two days, which tells me that I am actually alive.

135
185
225
275
295
300

Ran out of weights, but was near my max.

220
225
230
235
240 previous PR
245 PR - but illegally "used legs" to get bar up
250 PR - ditto

Happy with my numbers since I was out over a week being sick and still managed to come back improving.

All this time I have been lifting facing the stupid mirrors in front of the squat racks in the gym. Today I finally turned around so as not to use that crutch, and it proved harder. After a bit I am confident I will no longer miss the mirror and be able to "feel" the lift instead of wanting to see.

I love deadlifts!

185, 205, 215, 225, 235, 245, 255f
Lost back early. Need work.

New to crossfit...

Here's my numbers:
115
135
155
175
185
205
225

I'm not sure if there's a correlation or not, but my low back pain improved tremendously when I started implementing crossfit exercises 8 weeks ago. Back surgery Jan 07. Started WODs yesterday. Scaled down to 15%. Got to start somewhere!

295
305
315
320
335
340 (fail; oh god it hurt.)
330

m/36/187

Warm-up=CFWU + DL-5x135, DL-2x225
285
285
285
285
290
295
300 (pr)

f/27/125/5'6

135
155
160
165
165
155
170

I also did Kelly today since I was out of town and didn't workout yesterday

16in box jumps, 12lb ball
28:38

Way to cheer the ladies on Allison! I wish more posted too!

10x135,1x225,315,365,405,445 pr vs
10x135,1x225,315,365,405,445f,425,440f 10/1/07.

10 min ellip 19/19. m/51/179.

225
255
285
305 (tied PR)
295
295
295

185
205
225
245
255
275
295(F)

315, 340, 375 Tied PR, 385 New PR,370, 365, 365.
Can feel the strength increase. 10# heavier PR than 5 days ago in CFT. This workout is taxing on the body, legs were shaking after a couple of sets. Felt awesome.

23/m/195

405-415-425-425-415-405-405

m/26/175/6'1

205
225
235
245
255 pr
255
255

25M/6'6"/245lbs

Dead Lift: 1-1-1-1-1-1-1
225
315
405
475
495
505
525

23/m/160

185
205
215
225
225
275
285.. failed

128
133
138
143
148
153
158x2 (one was kind of ugly and the other was kind of pretty *smile*)

i might have been able to go heavier, but i want to make sure my form is more solid so as to avoid injury. i'll get there soon enough. then i cheered patrick barber on as he deadlifted 380lbs! yeah, he's for real. the rest of our big strong men lifted some seriously heavy weight too. i'm so proud. =)

F/27/148lb

On week 5 of 8 weeks following the WOD (after a long inconsistent break)

My beginning impression was to get to single and continue adding weight till I hit my 1rep max and keep going. Then I heard it was one weight you can do 7x's so....

5x135lb warm up
3x155lb
1x 185lb
1x 205lb
1x 215lb - started the 7 reps
1x 225
1x 225
1x 225
1x 225
1x 225
1x 225 - last one was pretty tiresome... and slow!

22/F/170

155
165
175
180
185(failed)
180
185

CROSS! FIT! GAMES!

I'm stoked. Can't wait to rip out a 1200+ CFT.

First workout in a number of weeks, first with weight since tweaking back on 2/28
wu-135 x5, 185x3

255
275
285
295
305
315
315

Super conservative, testing things out today. Still not 100%, but feeling better about things now. Was starting to get really concerned about ever recovering.

5 min C2, CFWU, BWUx3

Warm up sets working up to 275 then:

305
315
325
325
325
330 (f)
330 godawful ugly
315 much better

Ok, this is going to make sitting through a 10 hour seminar tomorrow a teeny painful.

F/33/115#

DL 1,1,1,1,1,1,1
85, 95, 105, 115, 135, 135, 140 (PR)

The last time I did this my PR was 115. The pads of hands were more pained than anything else...at least today.

29/m/205

315
345
365
385
415
465
485

Got my first muscle up! Did 6.

First deadlifts for weight. Thanks to the nice folks at CF Tampa for teaching me some form.

145
155
165
185
195
205
215

/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\
What a killer! I was late on the CrossFit Total so not much recovery time for the back but a great strength set anyway.
-CrossFit Warm up
-DL warmups
-295
-315
-335
-355
-385
-415
-435
My PR is 465 a couple of years ago but with straps, wraps and a belt. Now its o'natural and it feels great.
34yo/180/72"
/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\

M/22/185/6'1"

275
295
310
315
325-PR

After being outlifted on push press I was able to redeemed myself among the 4 Mississippi Xfitters. Hatch, good luck with the job interview. I'll try to keep your spin bike from rusting.

I knew i should have skipped this one. I have slight lower back problems that flaired up major tonight w/ dl's i am all f'ed up. I am out for at least a couple of days

-275
-295
-315
-335
-355 dropped on the way down
-335
-315

did first muscle up on bar, no rings at gym
Clean: 175, first time cleaning BW

M/40/6'2"/200

325x1
325x1

260x3 (8 sets, 90 seconds rest in between)

29/m/200

real late workout tonight...
tried lifting barefoot for the first time to get more stability. didn't think it would do much, but I actually did feel better overall with the deadlifts.

250
270
280
290
295
300
305f

205
225
240
255
265
275
275

plus lotsa weighted dips and elbow levers.

M/23/190

245
265
285
315
335, old PR
365
385, new PR :)

155/175/195/215/235/250 (First time 1RM).
(First post ever...)

m-40-150
first time posting been at this for about three months. dl 135wu 275*4 315*3 pr
cpd swat guy, this is great for law enforcement

kg/#
90/198
110/242
115/253
120/264
125/275(PR) - After a couple failed attempts, I switched to an opposed grip, which helped a lot.
130/286(PR)
130/286

I bought a couple 10# plates before today's WOD as I had run out of weights when we did deadlifts a few days ago. Well, I'm proud to say I'll have to buy a couple more. 300#, here I come!

37/m/182/5'9"
AM- 20 min run/20 min bike/20 min row

155-245-335-385-405-425-435(PR by 10#)

Followed by:

Deadlift 8x3-275# w/ 1 min rest between

hang clean high pull:
2x10 w/95#, 3x5 w/115, 3x3 w/135

35# KB one arm swing catch x 30 ea arm
50 x reverse grip strict pullups (5x10)
4x10 barbell curls w/95#
10 min 55# KB complex

6:35

39/m/230/6'3
205
275
325
295
335
335
365

300-320-330-340-345 (failed)-345 (failed)-345 (failed)

At least I made my PR from the CFT.

48/m/140
275
275
285
285
295-F
295
300-F

CFWU
warm up 135# x 10, 185# x 5, 225# x 3
245/265/265/265/245/245/245
I didnt try to go for PR today. I think that I am rounding my back too much. I kept a moderate weight and tried to emphesize on using the proper form. I watched all instructional videos and I try my best to imitate the proper form by moving my hips and shoulders up at the same rate. But, I always seem to finish the rep with my hips extended and knees back before my shoulders are fully back.
So, the questions I need answered are:

-Is some rounding of the back allowed?

-If so, how much? (I ask this because in the CFT video(I think with Zack and Nicole) , it shows the demonstraighters rounding their backs, but the text on the bottom of the screen says, "they round their backs a little, and its ok because they both have exposure to heavy dead's, but we agreed we would stop our clients if they did this).

- So, can anyone thell me what is the best way to refine my form without dropping to a low low weight, or recommend another exercise that increases the strength required for the initial pull?

Any help would be appreciated.

CFWU

warm up 135# x 10, 185# x 5, 225# x 3

245/265/265/265/245/245/245

Yep I am pretty much in the same boat as RRR.

M/45/154

205
225
235
245
255failed
250failed
245 Changed grip
250
255 PR

50 DU

CFWU 10-8-6

WOD:

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

50 DU

225
275
315
325
355
365
370(pr)

Was happy with this effort as last week I could not get the 365 for the CF Total

199,199,199,199, 221, 221, 221
Not deadlifted for a long time, what a wake up call!

first real DL's...
135
155
185
205
205
225(fail)
215
215

M/32/221

225, 245, 265(1st PR), 265, 265, 275(PR), 275

Only 2nd time deadlifting in 14 years, so PRs will come easier :)

295/305/315/325/335/345/355

haven't done deadlift since hs football

Ran 1 mile

Joe - 315, 315, 325, 335 (PR), 345f, 335, 325, 315
Total - 2265

Jason S - 315, 315, 315, 315, 315, 325 (PR), 325
Total - 2225

KP - 365, 365, 385, 405 (PR), 395f, 385, 365, 365
Total - 2635

Then I did rested about an hour and did "Kelly" in 19:30. Subbed Wall Ball for Squats.

Joe

315, 365, 385, 315, 365, 365, 315

Warm-up: 12 - 45, 12 - 135, 10 - 225, 5 - 275
WOD:
1 - 315
1 - 365 (bad form, went down in weight)
1 - 315 (better form, not great)
1 - 365 (failure - lost grip)
1 - 365
1 - 385
1 - 415 (failure)
1 - 385 (went down in weight for #8 - I couldn't end with a failure)

7x200

120-125-130-135-140-145-150

weights in kilos

Have not done this since October!

warm up 135x5

315
385
405
415
425
315
315x10
guess I still have it! Gotta strengthen the lower back though! That is what failed me! SO frustrating
Did a rack pull from half way up my shins with 605!

Greg's WU + 80 GH sit ups

140kg
140kg
145kg
145kg
150kg
150kg
155kg

Lower back was still dead from yesterday's WOD

Gregs WU + 80 GH sit ups

140
140
145
145
150
150
155

My lower back was still dead from yesterdays WOD

31, M, 186cm, 107kg

110kg
130kg
150kg
160kg
165kg fail
150kg

David
M - 32 - 5′10″ - 174# BW

GJJ x 1.25 hours

WOD as rx’d: 225, 245, 265, 275- PR, 285- F, 285- PR, 300- F

Notes: Previous PR was 265.

135-225-275-315-335-365-385

225-275-315-335-355-365-375

26/m/89kg

Deadlifts
105kg
115kg
125kg
127.5kg
127.5kg
127.5kg
127.5kg

thats all the weight I have, I think I need to get more

Male 26 5 foot 9 182lb

Well I've never really done deadlifts before let alone a max effort on one so this was interesting... I did ok with decent technique.

220–242–264–275–286–286-264 (even though I'm from Oz I like to post pounds cause everyone wlse does and it also sounds more impressive lol) This is my first week of CrossFit and I'm loving it!

F/34/141/65"

20 min run
10 push-ups/sit-ups/squats X 3

165-175-180(pr)-180-180-180-175

YAY new PR by 15lbs!!!

Jodi (F/29/108)
Mobility Drills

Run 2.4k
Time: 14:15

I felt good overall but I know I can do better than that.

nadia-
congrats on the anniversary! you inspired me to make my own set of goals for the upcoming year! we need more women like you here!!!

happy cf-ing

225
295
315(f)
300
305
315
320

deadlifts

275-295-315 (pr)-325(f)-325(f)-315-315(f)

happy with a new pr, but bummed i couldn't finish stronger....

so i did "Elizabeth" =
21-15-9 reps
of
135 squat clean + dips (these are supposed to be ring dips, but i sub'd regular dips 'cause no rings and only did 1 to 1 as i was tired)

time - 9:51

completely spent

24m/174/6'1

225/245/275/285/305(current PR)/310 f/275

M/5'11"/205/24

365/365/385/385/395/405/395

Back rounded to much on 405 so went back down, still worn out from the two previous days.

185
225
275
295
315
315
335(fail)
225
225

Worked on the form with 225 after failure.

S/F
Katz

Tom m/45/180

310, 330, 350, 350, 360, 360

At home, I have to use both Oly sized and 1" weights on a 1" bar for deads ... makes for a 2-stage lift when the weighted bar hits the top of the #45 plates' holes. Can always lift more at the affiliate, with decent equipment.

37/m/240

305
310
315
320
325
330
335

#54 ken..... GO TO A CHIROPRACTOR TODAY

155
195
225
285
295
315
345

200. 210. 220. 230. 240. 250. 260.

Only got to 360 more then 2X bdwt but still off of PR, Need to go back and re watch the Kelly training demos to reinforce my starting position, was jerking and losing back angle at the start of the pull.

M/40/195

Stretching and air squats as warmup.

177
183
188
194
199
205
210

Tried very hard to keep my form correct & back straight. Not sure if I was successful or not. I guess I should have video'd it to see if I did or not.

First time deadlifting.

135-205-255-275-285-295-300(F)

DEADLIFT

Warmup with squats, bench dips and bridged pushups.

Used narrower stance.

185
205
225
245
265
275
285

Felt good and probably could have gone as high as 315

m/47/177

315
335
345
350 (pr)
335
315
315

out a bit too late last night, starting getting dizzy after the big lifts

james - that 390 pull is sure gonna help your CFT next time it comes alog

m/25/73kg

100 kg
100 kg
110 kg
120 kg
130 kg
135 kg
137.5 kg

2007 Apr 8: 70x5,80x3,90x2,100,105,110,115(f),110,110,100 kg

2007 May 25: 60x5,90x3,100,110,115,115,110,110,100,90 kg

2007 Aug 25: 70x5,90x3,100,110,115,115(f),110,110,110 kg

2007 Sep 30: 60x5,90x2,100,110,115(f),110,110,110(f),100 kg

2008 Jan 19: 60x3,100,100,110,110,115,115kg (PR is 120 atm).

2008 Apr 11: 80x2,100,110,120,125(PR),125(f),120,120 kg

Deadlift
185, 190, 195, 205(f), 200, 205(f), 205(pr!)

Comment #115 nadia, awesome post - very inspiring! Crossfit works and you have the numbers to prove it. Keep up the great work girl! You will reach your goals.

335
355
375
395
405
415(failed)
415(new pr!!!)

Failed on my first 415 attempt. Refocused and successfully completed next 415 attempt in round 7.

43 m 6' 212#

330
380
400
400
410f
380 x 2
330 x 3

pr 415 form stunk on 400's, shouldn't have tried 410, having trouble keeping back static on lift off ground

225
275
275
275
275
275
225
First time back w/ the weights since tibia fracture.

Still getting used to dead lifts..... I need to start increasing the weight more.

111
155
155
155
177
177
177 (PR)

This WOD was after soccer practice.

m/45/172

245
255
265
265
265
275
275 PR

-185
-225
-275
-295
-315
-315
-335(failed)
-225
-225

Attempted 335 a couple of times, and then decided to drop down to 225 and work on my form.

S/F
Katz

Does anyone have any pointers on doing the hook-grip correctly? The bar keeps slipping out of my hands when I deadlift using the hook grip. The hook-grip is only moderately uncomfortable, so that isn't it. Is there a good explanation somewhere on doing it right? My hands may be on the small side.

Bodyweight 145

275-285-295-305-305-315-325-330(f)

Followed by 4 400m sprints to make up for yesterday.

Started heavy, by the time I felt comfortable going heavier my back got tired, so I didn't.

225, 225, 225, 225, 225, 225, 195.

M/24/175

As Rx'd
245-255-265-275-285-295miss-295miss

Then weighted pullups

25-35-45-50-55-65-80new PR

BWUx3

155
165
175
180(f)
175(f)
170
170

205
225
245
255pr
265pr
275pr
275

m/39/162

185
205
225
245
265
275
295

I have not done serious DL's for many years. Had a serious back injury in 1996 doing DL's and have kept away from them. These felt great!

Deadlift 1-1-1-1-1-1-1 reps (subbed 3 rep sets, for total of 21)

255x3,270x3(pb),270x3,255x3,255x3,255x3,255x3
BW 182

I sub 3 rep sets for safety on this one. Most conservative conversion calculator says my 1 rep max would be 286.

275
295
315
335
345

Could have started at 300 or 315

m/22/153#

1-275#
2-315#
3-335#
4-355#
5-365# (F)
6-315#
7-315#

PR=375# ?

29/f/112

205-215-225-230-235-240-250 (ties pr)

age 41
bwt 210#

1-275
1-315
1-335
1-365 x 4 sets.

34 M 195

135
225
295
265
400
415
440 (F) Couldn't get shoulders back and locked

225
300
310
320 (Old PR)
330 (New PR)
335 (New PR again!)
340 (failed twice)

305,305,275,275,275,275,275

Second WOD attempting 305. Got 2, but form needs work. Dropped to 275 for remaining 5.

M/31/199

CFWUx2
DL wu's
back was still queasy from earlier this week, so no ME:
7x1 @ 365#

as rx'd

365-385-405-415-425-435

M/26/5'7"/130

ugh, coming off a flu where I could hardly eat for 4 days (I lost 5 pounds... don't have that much to lose!).

270-280-290-295-300(f)-290-290

previous pr was 300, this time I got it about 1/2 of the way up but it just wasn't going to happen. Last two 290's felt horrible but I made them happen and kept good form.

Need to start eating like a maniac to get my weight and strength back... at 135 I'm about 6% BF and much closer to ideal. 130 feels horrible, but it's tough for this classic ectomorph to gain weight; I even took two cycles off because I felt like crap.

135lbs,225,245,255,265,275,285(PB)

as Rx'd

315, 335, 365, 385, 405, 425, 450

275;295;305 for the last 5 sets...2 minute rest periods between sets

Tired today
M/27/187
315,335,355F,355,365F,365,375F,365F

16-M

185-225-275-315-365-405(f)-405(f)

m/21/205
265,285,295,295,300(PR),305(PR),305

cfwu x3

as rx'd on 080410

225,315,335,355,365,385,405

37/m/165

c&j: 85%x2x3 95#
fs: 85%x1x6 95#

CrossFit Total (missed the CFT last time through)
bs: 175-180-185f
sp: 110-115f-115f
dl: 245f-265-285

46/M/184
225x5 wu
275x1
315x1
325x1
325x1f grip
315x1
320x1 Forgot to use front/back grip until this set
stupid school teacher
325x1
335x1
335x1 ouch poor technique

315
335
345
355
365

Only did 5 rounds grion hurting

46/m/160

125
175
195
215
225
225
225
Could have gone higher. A bit tentative on the heavy lifts.

26/m/153

135, 185, 205, 225, 225, 235, 235

I don't think I'm doing them exactly right yet, but I think by next time I should be pretty good at the deadlifts.

Hadn't done deadlifts in a long time and didn't know where to start out, but ended up strong...

225
245
260
275
300
315
340

breakfast: run 45 minutes = 6 miles

cfwu, tape the hand, warm-up deadlifts 135x10, 160x5, 185x3 then

WOD:
225-235-245-255-265(f; bar slipped out of hands)-265-270(pr)

M/21/6'1"/237

275
295
315
315
315
315
315

40/m/160
245, 315, 350, 360, 350, 315, 245

205,225,245,255,265,275(Fail),255.

1 Mile run as cooldown.

50 yoa new guy; 5'08 180

warm-ups with light rack deadlifts

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

My personal best at this WOD!

M/22/5'8"/190

AS Rx'D

285
295
305
315
320
320
325

TOTAL: 2,165LBS

USMC ALUMNI

M/36/6'0"/172

First time CF. I did Kung Fu Training then jumped into the WOD. Deadlifts with warm up of 10 each for 135 and 225. Then 275, 275, 285, 285, 285, 285, 285.

m/53/180
WU Stephane Rochet warmup drills
DL - 135x5 225x3

WOD
273
283
293
303
313
318
323

28yo, 5'11", 172lbs

265
275
285
295
305
315
325pr

Got myself all pumped up for this one and broke through my 315 ceiling from a year ago. By getting 'pumped up', I was breathing so hard and blowing through everything that I was near hyperventilated by the end. It worked, though. All mixed grip.

315/320/325/330/335/340/345

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

275/275/295/295/315/315/315
51 Dips
1.5 mile interval run as cooldown

m/25/5'4"/143

Mobility Drills
CFWUx3

Bench Press 5-5-5-5-5-5
45, 95, 135, 145, 155, 165

Deadlift 1-1-1-1-1-1-1
135, 185, 225, 275, 305, 315 (old PR), 325 (PR), 315, 315

I don't think I've done a bench press in about 6 weeks. Still had good speed on 325, so probably could have done more, but I like to stay below the point where my form would really suffer. I was happy with the PR and left it at that.

Not too bad considering I'm getting back in after breaking for a few weeks. About the same loads as last time.

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

worked on DL form with 225#

Did this Friday, april 11th.
warmup: 135 x12, 225 X 5, 275 x3
as Rx'd:
325
355
375
385 (tied PR from a few days ago)
375
365
365

Jeff @ work
Worked up to 400

WU: 135x5, 225x5

225/275/315/335/355/360/365(PR)

old PR was 350.

36/6'2"/195

422lbs as rx'd

Haven't done a lot of back work lately so I'm pretty happy to match my last pr.

M/35/180

Day late. Had to work really late last night.
345
365
375(PR)
365(f)
355-ripped a big chunk of skin off of my left hand under my pinkie. I could feel it sliding off as I pulled the weight up. It was awesome, but the end of the DLs for the day.

EJEJJJEEEJEJEJJEJEEJEJJJJEEJJEJEJEJJEEJEJEJEJEJEJ
M/34/170
275,315,315,315,335,365,375PR

42/170

My daughter went on a trip and took "our" Ipod. Warmed up and worked my way up but felt off...can music really make that much of a difference? She won't return until Monday evening, so I guess that I will have an opportunity to find out.

135
185
205
245
275
305F
305 - PR is 315

225, 245, 255, 245, 245, 225, 225

31/M/190
CFWU x 3
WOD as rx'd
215 275 295 305 315 325 335(PR)
ran 5km in 24:46

225
235
245
255
265
275 bad cold so I stopped just short of PR because I felt really bad Will start higher next time to hit over 300.
225 - put bar away paritally unloaded.

26 yom 6'2" 155#

Pre: CFWUx3
DL:135#x10x2
Clean:65#x6x2

245-265-275-285-295x3

Post: 500m row @80% 2:09
Strength still not up to par since vacation

I'm playin catch up here. I did this tonight.

135-205-260-270-285x-280(PR)

I felt the slightest of twinges in my back during the 285 attempt. 280 is a new PR by 10lbs. I wanted to go for 300lbs, but couldn't manage it. Next time 300 is mine!

29 yom 225#
as rx'd
405/425/430/430/450/455/500
had to try the QT for the last one
nailed it but might regret it tomorrow

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

225-315-325-335-345-355-365

Nadia,
Amazing! Happy 2nd Anniversary. You've had quite the successful last couple of years with CF. It's so fun to take a look back at where you start. Keep up the GREAT work.
Charity

im 5,10 weight 180 and 15
225
250
275
300
315
320
325

m/40/240/6'

225
275
295
315
325
345
personal best was 285! Had better form and more comfortable.

started at 325 and maxed on the 5th at 385 !!
MY BEST EVER
Crossfit made me, and i love how it breaks me, Rock on !!!!!!!

165,165,165,170,170,175,175

45/f/146 200-200-200-200-200-200-200

KG: 140-145-150-155-155-157.5-157.5

Evgenia 54kg bw: max 62.5kg, maj - 55kg

worked up to 135kg

262
311
316
316
301
301

Much rounding of da back. Not happy. Still really tight from Kelly.

M/35/141/5'-5"
@ home
205
225
235
250
260 New PR
240
240

as rxd

last time I did 361, this time;

1 set of 336
6 sets of 356

3 minute rest

M/32/164
cfwu x3

225x3
245
255
265
275
285(pr)
295(f)

225 except the last @ 275, still getting the form down... Forgot to post on Thur

age 18 bw 170

185/205/225/245/265/275/285

08.04.12

DL 1x5
225,315,345,365F,345,365F,350F, 225
Felt weak, mechanics and form were off.
Mind connection...
Disappointing effort today.

315/335/355/365/375/385/395

M/170lbs

335/400/455/380/380/380/380

KG's:

140,150,160,175(PR),180(PR),140,140

m/160#

275
295
315
335(PR)
350(PR)
350
315(for 3 reps)

Trevor:

95x3/135/155/185/205/225/245

Todd:

135/225/315/335/335/355/375

30/M/6'1"/255

330
350
380
400
410
410 Fail
380
380

6' 185

315
335
355
365
365
375f
370f

M/45/6'/194

Saturday 4/12/08

@ 92% PR

235-235-235-235-235-235-235
__________________

5'10"/29yo/205ish

130KG
150KG
160KG
(Failed 165 KG)
160KG
162.5KG
165KG
160KG

363lbs - I was pretty happy with myself. Also discovered that when I grip underhand with my left (and over with my right) I'm a stronger than if I reverse the grip. Failed the first 165 probably because of lack of confidence in my grip (left over, right under).

Josh Z.

m/22/6'1"/192

295/305/315/325/335(f)
tied my pr

325
330
335
340
345
315
315

M/54/225
175-180-190-205-225-235-245

Age 52/BW 250# subbed 5x5 @ 185# "trap bar."

135 x 10
225 X 1
295 x 1
315 x 1
325 x 1
---335 x 1 (fail)
325 x 1
325 x 1

135-225-225-295-345-365-405

23/m/168

135
225
315
335
385(PR)
305 x 3
225 x 5

worked up to 275
w/ fat bar

Didn't have time for the gym so I put all the weight I had at home on (about 229#). Did 10-10-10-10-9-5. Grip gave out after that.

basketball in a.m.
then Cleans in lieu of Deads
1, 2 133#
3, 4 143#
5, 6 153#
7 163#
then
Jump Rope 5 minutes and 50 Sit-Ups

m/35/238
335, 355, 365, 385, 405, 415, 430 was 3/4 of a rep so no new pr this time.

275,285,295,305,315(PR),315,275

4/13/08 - 275,305,310,315,320,325,330
1/28/08 - 295, 315,315,315,315

185
235
245
250
250

Skipped. Soccer x2 hours, messed up my arm so heavy deadlifts are off.

55kg,
95kg,
115kg,
125kg,
135kg (fail)

225, 275, 295, 315, 335, 335, 355(f)
In Bagram
Better than the 315 last time.
34m/170

N: 135, 155, 185, 195, 215, 225, 235 (pr)

all weights in Kilos
110 x 5
120 x 5
150 x 1
150 x 3
150 x 3
150 x 4
150 x 1
150 x 1

135 x 20
185 x 15
225 x 10
285 x 1
315 x 1
315 x 1
315 x 1
325 x 1
325 x 1
325 x 1
325 x 1

BW 70kg
130kg
140kg 1,1,1,1
145kg 1,1,1

Warm up, then 315, 335, 365F, 335, 365F, 315, 335

Felt weak overall, but this is the 2nd time I've DLed of late and fallen far short of fall PRs.

I learned so much about how to DL properly this weekend, I expect I lost some intensity due to having to think harder about what I'm doing; new learning hasn't been 'burned in' yet.

Paul

M/38yoa/158lbs.
WOD: as rx'd:
305/325/345/355/360(f)/360(f)/355
Cool down: 45lb weighted pullups/ring dips 8x6

23/M/150

295

34/M/77kg

1. 170
2. 170
3. 170
4. 150
5. 160
6. 160
7. 160

777777777777777777777777
777777777777777777777777

CFWU X 3
215
225
235
245
255
265
275

7777777777777777777777777
7777777777777777777777777

Male 46 years 6'4"/234lbs
225, 315, 365, 395, 395, 395, 365

23/m/195lb
405,425,435,435,435,435,435

185
190
195
200
205
210
215

23/m/155/71"

10x135
3x200
225,245,265,275,285,295,305

315,335,355,375,395f,385f,385f

Not too happy with that.

Followed by some jump rope practice and the CFWU.

Easing in to the powerlifts

245, 265, 285, 295, 300, 305, 305

Form needs work, it got very sloppy for the last 3.

In pounds, made up on 4/14:
155,175,185,195,205,210(f),205(f)

poor showing.

275
295
315
335
335
345
355

m/150#

225
235
245
255
265(PR)
270(PR)
275(PR)

23/m/5'8/170

(14Apr08)

225
275
295
315
335
345
355(PR)

CrossFit Snohomish-Trainer *Jeff Vale*

285
304
314
314
325
330
330

Did hang power clean wod first...

225/245/265/265/275/280 (PR.. almost dropped, so quick set at top)/280(f)

Then did 2 sets of 5 at 225.

295, 315, 325, 335(F), 335, 345(F)

185# deadlift. Worked on technique not so much max weight.

M50/170

249/269/289/309/319/329/329F

Skipped because I had too much pain in my hip.

I did the DLs again today after some cleans. Last wk's PR was 85. Today, no problems at 95,105 and 115. All PRs! :)

(15th April)
All in KG's
140 155 160 165 170 175 180-FAIL!

Doing this a couple of days late, and after Quarter Gone Bad.

295
315
325
335 (recent PR)
335 (F)
330 (F - bad form)

Still reworking my form, so I went lighter than max....275...it was much easier than i thought it would be. will go for PR next time.

225/245/265/275/275/275/275

Will start at 275 next time. It has been awhile since I have done single rep dead lifts. took 90 secs. rest between reps. alternated rope pull-ups and hand stand push ups during rest period

10rp/5hspu/10rp/5hspu/10rp/5hspu

35/m/71"/180lbs.

175-195-215-235-255-265-275

First time through this workout. I will start at 255 next time I perform this workout.

Done on 4/10 (just slow on posting)

57/M/191 I did 'Kelly' today. See details on yesterdays comments.

47/F/127 Deadlifts 7x1 rep 135, 150, 155, 160, 160, 165, 170

m/24/6'3"/206

60kg
90kg
100kg
110kg
130kg
140kg failed
135kg failed

stayed about the same since i havent done any heavy deads in a long time.

Age 35
BW 150#

As rx'd:

325
335
345
350
355
345
340

101.7kg
111.7kg
111.7kg
116.7kg (PR)
121.7kg (PR)
121.7kg
121.7kg

m/ 29/ 68.1kg/ cf since 1/8

The 5th set ripped off my calluses!

martial arts class before WOD, 2~3km jog home after

30/m/6'0"/205

315
365
385
405
425
445
450

295,305,315,325,345,350,355,360f
(315,335,345,355,360,365,370)

315
385
385
365
365
365
365

m/29/158

225, 250, 275, 290, 305-F, 280, 300, 317.5-F

My body hasn't fully adjusted to being 5-7 pounds lighter and DL'ing. I started doing supplemental DL work to go along with the WOD and raised my DL PR 20# to 310 in 5 weeks.
I REALLY wanted to hit 2x bodyweight before shifting my supplemental work to something else. I came close, but held onto the DL work for way too long (7 more weeks) which looking back, was really dumb. I'm still going to hit the DL's hard in the WOD, but I'm going to move towards another skill before coming back to DL's to break through 2x bw and beyond.
Next up...OHS

M 35/157 Completed on 15APR08

CFWU 3X15
285
290
300
305
310 PR
315 PR

275/285/295/295/295

33/m/203

Start: 315
End: 385

27/m/235

Last time 255,275,315,325,325,330,330=2155lbs

This time 265,275,315,330,330,330,340=2185lbs

30lb increase over last. Used palms facing me on all except last two, which I used alternating. I thought palms facing was a lot harder w/out straps or chalk.

BW: 185

225
245
265
275
285
295
315

140lbs/24/m
225,245,245,245,255,245,245

(done 4/15 after 3 rest days)
5x135
1x225,275,295,305,315,330(tied PR)
Thought I set new PR with 330 but actually tied my best from 5/9/08. Felt really good, esp. since I had three rest days prior. Form was much better except for the 330 rep...a good amount of rounding there. Need some lifting shoes!

CFWUx3
315-355-385-405(tie PR)-415(failed - few inches off ground)-385-365
-just not explosive today - nearly fainted after fail at 415 - don't over-breathe before attempt; some trouble with grip strength

M/28/6'2/195 Martial Artist: TaeKwonDo - 3yrs.

Pre-workout meal: whey, 1 apple

Warm-up:
- 5 minutes on elliptical with sweathshirt on
Deadlift Warm-up (as advised in CrossFit Total)
-115 x 5
-160 x 3
-190 x 2
-235 x 1
-275 x 1
-310 x 1

WOD: Deadlifts 7 x 1
Set 1: 315 - Completed
Set 2: 320 - Completed
Set 3: 325 - Completed
Set 4: 330 - Completed
Set 5: 335 - Completed
Set 6: 340 - Got half way and felt strain in lat & lower back.
Set 7: 345 - Did not attempt.

Notes:
- I was really hoping for to get 340.
- My form was good all the way up to Set 6. People started talking to me even when I had my ipod on. I am too nice to ignore them.
- Looking forward to the 10K run tomorrow morning.

CFWU x 3 (PU 13 Dips-15)

205-255-255-275-275-

205 7 times....

CFWU (Dips 20)

95X5
115X3
125X3
135
140
145
155
160
165
all PRs
needed to stretch back immediately after. feeling more confident with back. difficult at outset of lift

m/34/5'9/176

CFWU - 3. (7-8 pu each round.) 2 sets superman raise.

225X3 - wu
295
315
325
335
345
355
365F
365

Possilby 370 or 375???

Got last 365 pretty easily. Narrower stance. Feet pointed out slightly. May have helped with hip explosion. Focused on jerking bar off floor. Maintained good lumbar curve.

135 x 5
225 x 12
285
325
340

left the 35's in the basement.

5min rope jump + CFWUx2

120
130
140
145
150
155
160 (PR)

Weights in Kg

CFWU
225/1; 295/1; 325/1; 335/1; 340/0/0, 335/1; 335/1; 340/1
M/47/195#/72"

888888888888888888888

1-1-1-1-1-1-1

225#

8888888888888888888888

42yom / 149 made up on 04/18/2008

315-335-355-365-375-375-315

I have been working out off and on trying different things since high school. I am now 32 years old and I have finally found something that fits. I have been doing the crossfit for about 1 month now and keep supprising myself at some of the things I can now do. My thanks to all that have helped make this happen. You all are awesome. I am not the level needed to hammer through a lot of the workouts yet but the challenge is great and my stamina seems to be getting better and better. I do have one question for you experts.

I seem to be stuck on 10 reps on pull-ups and they decline in reps for each set. Are there any tips on breaking through this? Should I be changing my grip width from time to time? Should I hammer the muscles to exhaustion the day before a rest day? And if so, what are some good routines?

Your help is greatly appreciated.

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

33/m/210
Calves are burning from Kelly

235 x2
275
295
315 x2
335

38/M/181--Syracuse NY
315/355/375/390/410/420*/405 (*Pr)
Felt GREAT today..just knew I'd nail 420.

Took it easy today on these
pre: cfwu and 3/5s Nancy in 9m34s
post: nada

stuck with 375 for 6 reps felt good and strong, I have been working on breathing technique for these to stabalize my core, seems to be working

I get really light headed after each lift though, any tips/ideas?

BW 130; did after 7x1 clean and jerk

205/215/215/205/205/205/205

Not quite as good as my last effort (started higher this time, but did not hit 225 and did not stay at 215 as long) but considering I did it after some max c+j, I'll take it. Also I weight less, for what it's worth.

255
265
275
285
295
300
300 (pr)

Meyer-295-315-335-365-375-395Pr-400PR
Godfrey- 185-205-215-225-230-235-245f
plunkett- 135-135-135-155-155-155-165

rx'd 275 lbs

135 185 225 235 245 255 265

Age 36
BW 182

CFWU 2x15

365,385,395,405(f),385 and then I blew something up. Ow ow ow!

BRI CrossFit Group

TJ (37/m/155)
-255/265/275/285/295/305/315

David V
-185/205/225/235/235/245/235

Jeff
-205/225/245/255/265/275/285

Chris
-185/205/225/235/245/255/265

43/m/166

320
340
350
360
350
340
340

Aaaaaagh, still 10 off my PR from 3 weeks ago, maybe it because I ate so much junk today. Watch form, lean back not forward

36/m/148/67"

225
245
265
275
295
305 (PR)
275

Cool! My PR and Goal of > 2x Body Weight!

26/m/5'9"/165lbs
CFWU 3x10
262-262-262-262-266-271-279

5:00 jump rope
cfwu x 2
135x10
185x5
225x3
wod
245/265/280/285f/275/275
225x7

275# to 375# PB by 10#.
Then did multiple sets of 275 x3 and 225 x 6.
Then did Farmers Walk with 75# Dumbells x 6 (60 steps each).

Warm-up 135x10

WOD: Deadlifts 7 x 1

-315
-325
-335
-345
-355
-365
-375

I weigh 186 so I made it to my goal of 2x body weight.

42/F/150/5'4"

145
155
165
175
185
195
200

38 y/o M 150#
205-255-295-315-325-335-wussed on 345

33/M/175

225/275/315/335/355/375/385

Tied PR

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