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)