Been waiting for this workout for a long time.

Already? Damn!

I'm used to late workouts (not that I'm complaining!)

The 25th is friday not thursday

Nice catch, Mordeith.

Time To Bring The House Down!!!

I sprained my ankle... again...

I wish I could say I was doing something cool but I tripped walking down the street. Lame.

Time To Bring The House Down!!!

btw- what is up with two thursdays in a row?

So I just watched a video from a few days ago with Lisa Lugo (don't know if I spelled that right) doing the interview. I don't believe i've ever seen her in any other videos or in a demo ever.

Thanks for the early post, now I dont have to check the computer late tonight.

Good work coach.

I'm loving it... I was worried it was going to be murph or something...

Anyway, I am still looking for someone that does cross fit in the Winnipeg area. I need a new work out partner soon...

22/m/230

Whew, thanks for legs, my arms are going to die...

Angie today, 1st time

roughly 30min

70 pullups-45 jumping, alternating hand grips
50 pushups
100 situps
100 squats

This is fun, can't wait for tomorrow!

Angie left me broken today. Gotta build myself back up.

How much rest in between sets? -I'm new at this

typo, doing the bionic vs opt wod after to thrash myself for the weekend

28/m/165/5'11"

I just got some concrete evidence of the effectiveness of CrossFit that I thought I'd share with the community.

In August of 2006 I took a laboratory VO2max test. At that time I was totally out of shape from absence of exercise. I wanted to see what my VO2max was because as a kid I was a competitive swimmer for years and have a pretty large lung capacity. Not surprisingly, I performed poorly on the treadmill (I've always been a horrible runner) with a VO2max of 47.9 ml/kg/m. For reference, the average female PE major in college is about 45. When I reached my VO2max, my respiratory exchange ratio was 1.05.

I have been doing CrossFit faithfully for the past 11 months. It has been my only physical exercise. A few weeks ago, I had the opportunity to have another VO2max test in the lab. The difference was amazing. Even if I didn't know any numbers, I can say I was definitely better. The first time, the tester had to push me to keep going long enough. This time, I had no trouble going long enough to get an adequate amount of data. My new VO2max was 56.7 ml/kg/m. The average male PE major (who is also about 8 years younger) is 55. So in less than a year of CrossFit, I've seen almost a 25% increase in my VO2max. My weight was only 3 pounds lighter on the second test, so that portion of the equation has remained relatively constant. Another interesting data point is that at VO2max the second time, my respiratory exchange ratio was 1.20. I'm told that 1.15 is the highest that they usually see. If your respiratory exchange ratio is below 1.0, you are aerobic. If it is above 1.0, your body is operating anaerobically. From this, I infer that CrossFit has clearly improved both my aerobic and anaerobic capacity (no surprise there).

I'm not an exercise physiologist, so my knowledge about these numbers is limited to what I was told by the PE teacher. However, he seemed very impressed with the improvement and asked my what I have been doing for exercise. I said, "Well, it's called CrossFit..." and then proceeded to give him an overview the program and examples of workouts like Fran, Helen, Cindy, and Murph. Several times he commented, "But that sounds like it's anaerobic." He wanted to see charts of what my heart rate does during the workouts. If I get a heart rate monitor, it would be interesting to see the data.

Now I realize that Coach considers VO2max to be only a correlate to what our real goals are. But I thought that these results are pretty strong evidence of how the methodology CrossFit uses in pursuit of it's core goals really does give significant improvements as measured by non-CrossFit metrics. Translation: CrossFit works.

If anyone else can give a better explanation of the meaning of these results, I'd love to hear it. If you would like to see more of the actual test data, I'll be happy to supply it.

#13 Matt - Rest as much as you need between sets to maximise your loads. This workout is not done for time like many other CrossFit workouts. Typically, I rest about two minutes in between sets. Others may do less, others more. It's entirely up to you.

Today in NZ is ANZAC day, my thoughts are with all that have served and are now serving in the Armed Forces.

Lest We Forget.

Happy ANZAC Day Australia.

Big thanks to all the diggers who served or are serving our great nation. Our thoughts are with the families and friends of those who did not return from battle and wish those you are on deployment to return home safe to your loved ones. RIP brothers and sisters and thankyou.

They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn
At the going down of the sun and in the morning
We will remember them.

Did Allison trip on a tree root ? The trees strike back. :D

Lauren,

Thanks for the early post.

I do appreciate it.

I finished Angie and the 4*400m runs in about 40 minutes.

Lot of stretching in there to keep me limber and to not cramp up.

Pullups still kill me.

Stuart

I was in AU for ANZAC in 2001. There were many beautiful ceremonies as well there should be. Stay strong all.

scraped the thought of Angie until later. I tore up my hand getting my first true muscle up's. Was on a role so I decided to do 30 for time instead of Angie. Needless to say, I need to improve my time.

Hmmm, I posted something about the results of a VO2max test I just had and the gains that I've had from doing CrossFit, but for some reason the post isn't being accepted. I thought people would be interested, but I guess I'm out of luck.

#13
3-5 minutes are ideal for this workout if you're really pushing your limits with weight.

9:33 had to do jumping pushup. after 47 normal the jumping was hard.

I would recommend 5-7 minutes (well, as much as you can get without starting to cool down) if you want to really maximize your weight.

Doing anything less than 4-5 minutes will start to tax your energy systems more than it should which is not the point of these lifts.

Hey # 10 wolverine_wes

I'm from winnipeg too, sent you an email.

angie as rx'd 19:15

looking forward to this heavy stuff. ive started doing some biking, and have had a lot of limited ROM in my knees. does anyone have some good quad/knee stretches?

late getting home. 5 year old had a t-ball game (they won) and just got back from dinner.

angie as rx'd: 13:56

as rx'd

all weights in kilos

100-120-130-130-130

better form today. hopefully a hero WOD tomorrow to commemorate ANZAC day!

Angie raped me today, I feel violated... I got her in the end though, 37 min.

Angie as Rx'd 27:40, did 29:40 a month ago. Forearms and hip flexors are jello :) Couldn't even carry my Adams peanut butter in the grocery store after. Love it.

Nice, you have to love the deadlift.

This picture from HEL reminded me of the shots at the end of the video yesterday: http://coachk.typepad.com/workout_of_the_day_blog/images/2008/04/24/april_23rd_2008_012.jpg

1RM BS today- 170#. Wanted 185, but maybe 9 days off hurt me a bit. 800m runs tomorrow- yay!

female / 6'2 / 175

@AlisonNYC

i struggled with high ankle sprains for years; they're no fun.

if you find you're spraining ankles easily, there might be an underlying problem - though often thought of as quacks, chiropractors helped me to even my gait through motion therapy and reduced the ease with which my ankle could sprain.

add to that ankle-strengthening exercises such as squats to tippy-toes and shuttle runs, and i'm sprain-free for the past year or so.

#30 - >> Angie raped me today, I feel violated... I got her in the end though, 37 min. <<

Ooohh....kiiiiiinky.

I am going to dress up as Coach Bergener for Holloween.

Awesome video Coach Burgener! I had a great time at the meet last weekend!!!

Mark

Awesome video Coach Burgener! I had a great time at the meet last weekend!!!

Mark

Met Angie today...what a b-otch. after about
19minutes though... i loved her...

New to this site. Are the WOD all that most do?

Just back from seeing Van Halen in Dallas. Bad-A concert!

I love this job! Well done to Davie on his losses and gains too.

33 m 193#

Warm-up: 1000m row, joints

As Rx: 275-285-290-295-300

Cool-down: 1000m row

#40 - >> New to this site. Are the WOD all that most do? <<

Read the FAQ and join the forums, Jim. That question, plus many more that you're likely to have, are well-addressed in both places.

Welcome to Crossfit and to the site!

I am still rather new to crossfit I have been doing the work outs for about 2 months now and yesterday was my first attempt at Angie, and it took me pretty close to like 40 mins just because of the pullups, i was wondering does it make more sense to sub something in (jumping pullups) to do the workout in a shorter period of time with less rests or should i just keep at it, i hate making it easier but it just took so long.

m/23/155lbs

Something told me that this was coming up with the rest of the past workouts lately, cant wait to get it done, one of my weakest lifts that I need the most work with.

Anyone noticed that Burgener always stands with his feet REALLY close together? What's with that?

m/40/205

75kg,95kg,115kg,125kg,135kg(1x)

m/40/205
KGs
75,95,115,125,135(1x)

m/35/168

Love heavy work after shift.

225x3,275x3,315x3,345x3,365x3
Tried for a PR at 385 and just missed it.

SLEEVELESS IN SAN DIEGO!
i had to sub "Angie" for 2 flights and a layover

LEVEL I THIS WEEKEND, HOLLER

SLEEVELESSSSSSSSS where's the "woot woot"?

o wait, that was a loaded question, my bad.

got work hardening today, no WOD

CFWU X 3
Time: 25 min 36 sec

Deadlifts
3-125 lbs; 3-135 lbs; 3-145 lbs; 3-155 lbs
Time: 10 min

Indoor Bike Ride
Time 15 min

Total Time: 50 min 36 sec

32/M/6'00"/180

Did the "Burpee Mile" today with a group of students.

Run 800m
400m Forward Jump Burpees
Run 400m

30:50 (pr=28:18)

One student set the new record at 19:40.

Dan
www.CrossFitStickers.com

As Rx's

240

#54 Dan D.

What exactly is a forward jump burpee??

m/39/199/6'

as rx'd

cfwu

315#
320#
325#
330#
335#

Should have started heavier - 1 rep max is 370# - started at 85% should have been at 90% instead.

No deadlifts for me today.

10 minute 16k kb snatch set - 97L/100R. Hand switch at five minutes. Lots of pinching on my almost non-existent callouses.

37/m/244

275-3
295-3
315-3
315-3
335-3

33/M/191

365
405
405
405
365

Deadlifts:
warm up 135# for 10
1)185# for 3
2)275# for 3
3)325# for 3
4)375# F
5)345# for 3
cool down 275# for 10

25/m/185/5'9"

as Rx'd

225-275-315-335-345(didn't get all the way up on the last rep, oh, and i used a belt.)

viva la revolution!

A classic picture of Coach B. on the main page. Gotta love that stance!

Can you imagine...decided to have a go at Linda yesterday and then deadlifts today. Ouch!

34/M/225
warm-up 135lbs for 20
rested 5 min
225 x 3
275 x 3
305 x 3
325 x 3
355 x 2, waited a minute got the third rep

Was given a "lesson" by some over-grown globo-gym guy dressed like Rex from Napolean Dynamite.... told me I should use straps so I could use more weight. I just laughed and thanked him for his advice, then ran a sub 7:00 mile while he was resting between sets of his beach-muscle workout.

#40 Jim
Plenty of us do PT with our units aside from CF. Then some of us do sports, bike, run, swim, etc. But done at intensity, the WOD is all you need.

85-95-95-95-95

ANZAC Day today.

For those of you who don't know what that is, simple explanation - think of the most important day of the year in your country. That's ANZAC Day in Australia and New Zealand.

All the best to those currently deployed. Keep up the good work and stay safe.

They shall grow not old,
As we that are left grow old,
Age shall not weary them,
Nor the years condemn.
At the going down of the sun,
And in the morning
We will remember them.

Lest we Forget

275, 305, 327, 347, 367 (pr)

071208 max was 305

Did this one yesterday!!

135 x 3
185 x 3
205 x 3
215 x 3(pr)
225 x 3 (PR)

F/26/5'3"/126

M / 6'2" / 230 lb / 37 yo
singles - 185, 225, 275, 325
340x3, 345x3, 350x3, 355x3, 360x3
__________________
I can do all things through Him who strengthens me.

—Philippians 4:13

Oh man! So Fridays and sundays are my day off. So training for a marathon, naturally I plan my long runs of the week on those days and I do nothing else. Well today I'm sad. I LOVE deadlifting, I'll have to make this one up tomorrow!!!

Oh and as for Angie yesterday - I split it up into two sets of 50 (still a rookie here people) and maxed out at about 30 pull ups on the gravitron. It took me approx 25 mins. :)

age 41
bwt 210#

3-225
3-245
3-265
3-275
3-315

m/47/179

3x245
3x295
3x315
3x315
3x315

had two painful rounded back pulls in the bunch -it's all good

27/6'8"/210

315-335-345-355-355

M/25/237

CFWU x 3

295-295-295-285-285

30 minutes on stationary bike

135,155,185,185,185

BW 168

311/333/355/355/311

Male 80 kg 31yo

Previous PR was 140 kg = 308 lbs

Impoved a lot today... 155kg = 341 lbs

m/29/6'2"/195

315
340
365
390
410 x 2

disappointed today. Everything felt heavy, even warm ups. Form on second rep with 410 started to go, so I scrapped it. Next time....

m/24/5'11/200

225
275
295
325
325

pretty disappointed in myself today

M/29/188/5'10"/nyc

whole body was still hurting from angie, so I was happy to see this WOD come along. probably my most favorite lift.

CFWU x 1 (5 PU and Dips b/c of angie)

12x45, 8x135, 5x185 wu

225, 245(pr), 255, 265, 275 (pr). hit 3 on all

always deadlifted for reps in my pre-crossfit days, so started a little low. form felt better after watching the videos.

finished with 10mins of clean practice.

135 for fun
WOD as Rx
185#
225#
275#
295# for 1 then F (Could have done more but someone got blood all over the barbell and I lost my grip, haha thanks Bo)

275# for 5

Did both Angie and today's workout.

only 50 Pull ups for Angie, I cant get to 100 in the amount of time that I have to do it in. The rest as RX'd: 20:45

Dead Lifts:
185,215,225,230,235

M/39/185

As rx'd

255
275 x2 (left grip failed)
275 x 2 (same, dammit)
255 no problem
255 same

I think Angie last night sapped a little of the grip strength.

More better faster

M/29/165

As rx'd

3-225
3-255
3-285
3-300
3-315 (failed on third)

M/24/5'11"/183

3x185
3x205
3x225
3x245
3x245

Grip strength ate it . . . barely held the bar on the last one.

Deadlift 3-3-3-3-3 reps

325-325-325-325-325
--------------------------------------------
Compare to 071208

325-325-325-325-325

275 - 295 - 315 - 345 - 365(1) grip failed

225
275
275
275
275

#41 - Van Halen?!? They are coming to Chicago in a few weeks. I thought I was the only one.

Everyone else doing the crossfit warmup or just breaking straight into lifts?

Everyone else doing the crossfit warmup or just breaking straight into lifts?

26/m/153

135, 135, 185, 185, 195

I wasn't trying to push myself today. Last time I did deadlifts I hurt my back, so I wanted to make sure I was doing it correctly this time. It felt a lot better, and I think I'm finally getting the hang of these deadlifts. Katon, you better show up big today!!

Cobra CFG!!!

Quick warm up doing deadlifts with an empty bar and some joint motion exercises.

185-185-195-195-195

I could've gone up to to 205, maybe more. I know for sure that I could've done one more rep during each set, at least; so it means I didn't give it my all.

I'm still afraid of heavy deadlifts and try to stay focused on my form.

41/f/5'10"/165

CFWU x2

115, 120, 125, 130, 135

Bad back, so didn't want to lose form. Will try more weight next time.

What do people think about doing deadlifts with a diamond-shaped barbell (it has a parallel grip and wraps around you so that you don't scrape your legs with it). I find that I can keep my form better using this kind of bar for deadlifts (305lbs last time)

275-305-325-345-365 (3 rep PR!)

bw 165

405x3x5

Did front squat workout today.
10@65kg, 5@70, 5@75, 5@80, 4+1f@85

meh. i need to work on these.

275/275/275/295x1+f/275/295x1+f

m/34/180/71

Cycled 10 miles

185.205.225.255.270

Ran 4 in 27:26

Really need to work on this skill.

It is what it is.

32yom@195lbs
315
345
365
375
385

255-275-285-290-295

failed first attempt on last set but second attempt was good with a better mindset.

35M/5'7''/165

As rx'd

225
245
275
245
245

M/28/210/6´6"

As Rx´d

70kg
90kg
100kg
110kg
110kg

Really felt yesterdays WOD in my entire body, will eat properly and be back with full force tomorrow!

Petter

I was just recently introduced to CrossFit so I tried my hand at yesterday's ANGIE. As Rx'd I knocked that beast out in 20:17.2 I think my time would have been slightly better if I had been able to get up off the floor after finishing, but my buddy told me the time doesnt stop until you turn off the watch yourself. I'm going to do the deadlifts tonight.

M/24/5'8"/170lbs

After last week I was expecting metcon this whole week, so this suprizes me (in a good way), however it makes me very scared about what we have in store tommorow

32/F/5'10"/155#

230
235
242 (old PR)
247.5
253 (PR by 11#)

Then, got a new PR for a deadlift single:
270 (!)

30/M/6'4"/208#
264x3
330x3
374x3
396x3(PR)
407x1(F)

Good day!!

23/M/5'9"/185

215x3
225x3
235x3
245x3
255x3

Havnt do the deadlift in a while, going to start at 245 next time. Good training!

M/22/6'1"/185

365, 405, 415, 420, 425

Shoulder rehab progressing. Today's WOD:

135 x 3
145 x 3
145 x 3
145 x 3
145 x 3

Followed by rotator cuff exercises and sprint intervals.

Can't wait until this recovery period is over!

Tweak in my back before I even got started, presumably from the 100 SUs yesterday. Or, could have been from lifting 10 sheets of plywood/MDF onto a cart, into my truck and then out of truck/into garage. Awkward moving those things around solo.

Instead of working heavy, I worked light and used video to try and 'coach' myself.

Finished w 3 sets at 295, couldn't move 345, which left a bad taste in my mouth. Looking forward to atonement tomorrow.

Paul

245 x3
275 x3
275 x3
275 x2 (failed on #3)
275 x3

Then did 100 burpees for time... 9:30

3xCFWU

Scaled back weight to truly focus on form (i.e. bloodied shins and sore traps), ego was getting too big and weights too heavy in prior workouts.

230/230/230/240/250

I am completely useless after yesterdays WOD. I played basketball for an hour afterwards and I couldn't shoot or run. I love it!

WU: 225
315,335(2),315,315,315(2)
[1RM:375]

Not a great DL day for me. Guess I need to work on triples.

Rest day article nomination;

http://nysun.com/news/food-crisis-eclipsing-climate-change

raise your hand if you saw this coming..

27/M/180

Deadlifts 5x3

255,285,315,335,340

I don't remember my time from yesterday, but I do remember my students laughing at me as I laid on the running track in agony. I am about a month into Crossfit and I can't believe how great i feel. Thanks

Warmed up with rope jumps and stretches

WOD

125
130
135
140
145

Weights in Kg. 2,5 Kg more then last time..

#42 and #43 Mike: You should do CFWU especially on single lift days like this and I like to use them to work on movements I am weak at.

#97 Andrew: If you want to improve yourself in other related lifts (SDHP, cleans) stick to bar deadlifts. You can't clean a step through bar!

CFWUx1
BWUx2
DL WU 2x5x115 and 1x5x135

160x3
165x3
170x3
175x2 (failed on 3)
165x3

31/M/185
(cfwu x 3) 135 8reps

as rx'd: 225, 225, 245, 245, 255

Sore and fatigued from ANGIE

3 2 1 go...

31/176/m
CFWU x 1 with Jump rope and stretching

275/275/275/275/275

-marc

41yo/f/155#
lisaq wux1
deadlift 155#-3x, 165#-3x, 175#-3x, 185#-3x, 195#-3x
Tabata runs on treadmill 12% 6.7mph=8:57min/mile pace 20'run 10' rest 8 rounds

WU .5 mi. walk on treadmill
WOD
225/265/265/265/265

not quite as rx'd

135 x3 warmup
185 x3
215 x3
225 x3
245 x3 (pr, this year...)
255 F
185 x3

500 min row, 1:40

m/26/6'4"/190

275-280-295-300-300

could barely grip the bar towards the end, felt pretty good otherwise

185-225-245-255-265

17yo daughter
85-105-115-115-120
+ 130x1

28/m/189

295-300-300-300-305

all PRs

DLx3: 135,155,165,175,175(really ugly on the last set)
CF Women (guys too!): There's a great thread on the message board for women called "Where's the Girl Power?" A great support group! Check it out! Here's the link. http://www.board.crossfit.com/showthread.php?t=23010

F/5'9"/140

135# x 3
225# x 3
275# x 3
325# x 3
345# x 3
275# x 3

40/M/185

CFWU

DL 135/205/225/245/255 Tried 275 failed

26/M/207

135 x10 warmup

225 x3
285 x3
315 x3 pr
335 x1 pr (failed for 3)
315 fail
285 x3
285 x3

Only my second time doing heavy deadlifts. First was three days ago practicing (bad form I think). Correct form today.

225-295-295-315-315

m/26/6'2"/225

185-205-225-245-265

135 x 15 to cool down

no warm up as virtually every muscle in my body is screaming in pain from angie..... will probably do some mountain biking later to supplement wod..... will probably regret this shortly thereafter when tomorrow's is posted.....

probably could/should have gone heavier. definitely started too light. oh well, haven't deadlifted in a long time so im happy (started following CF workouts a week ago, still hopelessly out of shape but loving the suffering....)

185, 195, 205, 215, 235

25/M/156/5'8"

135, 195, 225, 235, 245(pr)

PR today because i havent done this one sense i started doing deadlifts correctly. Also my sister said i was waking up the neighborhood this morning doing these, haha.

Bwt: 134

289 x 3
311 x 3
322 x 3 (pr, took each rep from dead stop)
311 x 2
289 x 3

777777777777777777777777777777777777777
777777777777777777777777777777777777777

225/235/245/255/275

777777777777777777777777777777777777777
777777777777777777777777777777777777777

M/23/150

255, 275, 285, 295, 300

1 205
2 255
3 255
4 245
5 225

5'10" 180

135 x 5
185 x 3
205 x 3
225 x 3
245 x 3

24/m/5-11/230

just did some deads yesterday:
315x5
405x5
405x5
405x5
405x5
405x5

Did this one last week too but got 60# more today

W/U 500m row 1:33.7

135(w/u) 185-225-245-265-285#

Lats sore as heck from my first Angie yesterday!

#56 Dave T,

A forward jump burpee, sometimes called a "Beck's Burpee" occurs when instead of jumping straight up as usual, you jump with both feet forward, similar to a broad jump.

Dan D.
www.CrossFitStickers.com

31yo M, 160lbs, 5'6"

Accidentally did sets of 5. Oops.

225, 225, 225, 225, 225

Form was good on all but improved on sets 3-5: touch-and-go, with good balance and tension from heels through hamstrings.

225/245/265/285(f)/275(PR)
grip failed on the last rep of 285

M/27/218

225/275(2)/245/245/255

still holding off on heavy stuff from the ground. did christine instead since its only body weight deadlifts.

christine as rx'd: 9:33 pr

headed out to huntington beach for the weekend. time for a drink.

Warm up: 1 round CFWU
500 single unders / 100 double unders

Deadlift
140x3, 155x3, 165x3, 175x3, 180x3(pr)

28/m/6'/215

100, 110, 120, 130, 140

Yeah, those are pounds. After a bit of bad form cleaning the bar up for the heavy presses last week, my lower back politely requested I concentrate heavily on technique. Finished with another slew of push-ups and sit-ups and an easy two mile jog.

As rx'd
185, 205, 225, 235, 245
BW 160

My OLD PR from last time was 265#x3

Today:

275 x 3
295 x 3
305 x 3
315 x 3 (New PR!)
325 x 1 (Failed on subsequent attempts)
295 x 3 wanted to finish with some good reps

Overall I'm happy with a 50# improvement over last December!

34/M/156
235 245 260 275 290 I almost passed out!

Dead lift
275,245,245,265,275x2 then failed, 245.

135-205-255-275-280

m/31/180/6'

3reps each rep from a dead stp.

230
247
269
285
315( this was my one rep pr)

#52 MDMelissa

WOOT WOOT
:)

27/m/5'10"/149

205
225
225
235
240

Have done heavier deadlifts but trying to fix my form. Felt strong, though.

BW = 170#

225
245
265
285
305

Very pleased and surprised. Last time I did this I never got above 225.

as rx'd

205/255/255/255/255/255

225
245
255
265
275

Thought I could do more, but I was pressed for time.

48/M/160 CFWU
225x3
250x3
275x3
290X3
300x3

as rx'd, a PR just barely, by one round...

275/295/315/315/315

Could have gone a bit heavier than 315, but form was good and didn't need to get too crazy - still coming back.

275, 285, 295, 285, 275

a little Fri. Haiku:

Body building dude
Balance. I am laughing at
tiny chicken legs.

35 y/o male, 145#, 68"

WOD as rx
115, 135, 155, 175, 195, then 200 (once to see if I could do it. PR!)

my whole body is sore from 'angie' yesterday (17:05 a PR by 3 minutes). did weighted pullups on wednesday, so i felt those yesterday for sure. hiking/skiing tuckerman's ravine, mount washington, nh on saturday...my body is going to hate me after angie, deadlifts, and whatever i put myself through tomorrow.

who would win in a fight--a hurricane or coach glassman?

Deadlift:

135-205-215-235-250x2

This felt good, I've come a long way since September when my 1RM max with deadlifting was 235.

Thanks Coach!

#167 Funny

34/m/6'5"/220

225/275/285/305/305

Followed by Angie (not as Rx'd):
5 dead hang + 5 kipping (still learning these) + 90 jumping
Rest as prescribed
26:11

225, 275, 275, 285, 295

I was happy for deadlifts, my back and chest are fried from Angie.

33m/5'10"/168

225
245
265
285
225

Good stuff.

40m/190#/5'7"

ran 800m
CFWU x 3

as Rx'ed
135 x 10
205 x 3
275 x 3
295 x 3
50 jumping jacks
365 x 3
10 Pull ups
385 x 3
10 pull ups
Rowed for 3 minutes

Core was strong but didnt want to push it to 405. Watching the videos beforehand was helpful and my form is getting better. Cant wait until tomorrow! (maybe some MU's?)
Bring it on!

49/M/220

135x6(warm up)

225x3
315x3
335x3
355x1(failed)
345x2(failed)
335x3

jump rope &
3x3 of power cleans and clean pulls for warm up

245x3
245x3
255x3
265x3
275x1
270x3

Blackbox lunch time crew.

M/190/27

340=3reps X 5 sets

135 x 10 for warmup

225 x 3
275 x 3
295 x 3
325 x 3
325 x 3
325 x 3

135
155
165
175
185 (+30 over last time)

43/M/6'3"/200

Snatch grip dead lifts @ 185# 8, 5, 5, 5, 5

Power cleans @ 95# not sure of reps (more than 15), just practicing form.

Weighted pull ups with 20# vest 4, 3.5, 3, 2

29 yom, 180 lbs

245, 265, 275, 275, 275 lbs

Day 6 w/ CF

felt good after Angie about killed me yesterday

305x3
305x3
305x3
355x3
355x3

265

#54 Dan

The "burpee mile" looks kick @$$. I'm adding that to our calendar in May.

32/m/210/6'5"

1 - 345x3
2 - 355x3
3 - 365x3
4 - 375x3
5a - 375x1 (failed on 2nd)
5b - 345x3

95x5
115x3
145x3
165x3 (last pr)
185x3
195x3 (last year's 1rep pr, prior to surgery)
sawweet!!

Group workout day so

1) 80 squats, 40 1.5 pood KB swings, 20 pullups, 400 meters

2) 40, 20, 10, 400 meters

3) 20, 10, 5, 400 meters

4) 40, 20, 10, 400 meters

5) 80, 40, 20, 400 meters

28:48 Really hard workout. I'll make up the deads on rest day.

Warmup
10 x 95
5 x 135

Work
3 x 185
3 x 195
3 x 205
3 x 215
3 x 220

m/37/175/6'2

265
276
298.5
320.5
331.5(f)

Just gassed on the last set! Feeling a little beat down after Angie yesterday. That and feeling and feeling really crummy with a cold. I am really happy with the results today!

Fun stuff!

m/37/197

as rx'd

225, 245, 275, 295, 275*2

form started to break down on the 295 and the last 275.

End of first week with crossfit - some great lifts here...

as a former powerlifter (many moons ago), anyone pulling 405 raw is a beast!

255-275-285-295(ugly)-285
2min rest periods

Tabarna....
Angie let me sore as hell this morning...! Still I managed to deadlift pretty good today. Hey is there Quebecers doing crossfit or is it just me!!! Love it!

22/m/220

225 x 3
245 x 3
245 x 3
265 x 3
265 x 3

37/m/165

185#-205-225-235-245

30/F/155

95
135
185
105
215

As rx'd

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/152

WOD as rx'd

138-228-318-338-338-338(2)-338

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Did this about 30m min after Angie

245,295x1(f)275x2,285,295,315

Still recovering from angie along with everyone else.

26/m/6'/200

245
275
285(f)
285
295(f)

39/M/6'0"/155
CFWUx3
DL: (in kg) 20x10, 60x6, 110x3
x3:
130
135
140
145(1+f)
140(1+*)

*-little voice in my head told me to stop so I did.

A little back tweak now (4 hours later). I'm glad I listened to the little voice because I think I'll be ok tomorrow. I'm real curious as to what I did wrong though. I'm probably going to set up a video camera like A'Swab. That's a great idea that I'm not ashamed to steal. Thanks A'Swab.

#169 Drew - Da Coach. But what if Coach Glassman had one hand tied behind his back?

155
165
175
185
205

800m run before and after.

BIG THANKS TO THE GSX CREW...

I appreciate you guys taking me into your box, and letting me embarass my ass with a terrible Linda yesterday. Great spot, and I cant wait to see the 8000 sq ft montster factory you guys turn the place into :)

Ryno-gsx and Ken C., Good meeting you guys and kick my boy Fosters ass when he gets back from Aus. Good luck at the TX games!

Jeff, thanks for everything. I am truly thankful for the openess. AND, for a guy with "no clue about business", you've built something great in the Ft. Worth area. Keep it movin' brother, I'll be checking in!

I'll be repping the GSX shirt this weekend in VB...

THANKS

42/f/5'3/115
Spin 60m

GraceWU and
135x5
145x5

155x3
165x3
175x3
185x3
195f
190x3

M/29/185

225-245-265-285-305

135
140
145
150
155

Could probably do more, still being overly cautious with my back. Blood blisters on hands from Angie's pull-ups yesterday not helping the grip much either.

40/M/170

I feel totally ripped to shreds by Angie yesterday. The warmup itself took 20 minutes (usually 15-17) and I couldn't DL for crap, oh well. my goal was to get to 250(about 1.5 BW) but had to settle for

205
205
210
210
210

grrrr, next time

44/m/155

WU
2 sets 15x OHS 55#
2 sets 15x strict (soles of feet together) Abmat situps
2 sets 5x muscle ups

WOD
Deadlifts 3,3,3,3,3

185
205
235
255
275 (90% 1rm)

Grip was weak on the last two sets, residual fatigue from Angie I suspect.

135 w/u
225 x3
275 x3
295 x3
315 x2 grip fail on 3
315 x2 grip fail on 3

Swear the bar had afro-sheen on it. I'd have made it w/ chalk.

Later ... weighted pullups 1RM
45, 50, 55, 60, 65(f)

20/M/195/6'1"

225
275
275
275
275

1:30 rests

Yeah...I'm new to CrossFit and did some Angie today. You guys aren't lying about the raping that takes place. I came out feeling like a zombie. People at NYSC look at me weird...

NYC/Hoboken CrossFit newbie :)

135 w/u
225 x3
275 x3
295 x3
315 x2 grip fail on 3
315 x2 grip fail on 3

Swear the bar had afro-sheen on it. I'd have made it w/ chalk.

Later ... weighted pullups 1RM
45, 50, 55, 60, 65(f)

boyakasha
367
377
397
407
407
weird heavy bar, weighs 47 pounds instead of 45. Weird but whatever.

255-265-260-255-255
lower back was limiting factor

built up to 305, got 1 at 335 finished with 15 reps of 135. Should have gotten something between 305 and 335...next time.

Warmed up with "Angie" in 17:29
rolled into deadlifts

225-275-315-325-345

40/m/176cm/70kg

100kg
110kg
115kg
120kg
125kg

was waiting for this one as well. first round started with 225#, went last round at 345#. felt great.

255 x 3
275 x 3
295 x 3
305 x 3
315 x 3

pre: good cfwu 3x12 forgot overhead squats though
post: 3 20s ring Lsits, getting stronger on these

last time: 300lbs
this time: 350lbs was easy but did not want too large a jump, I know that I will feel it manana
next time: 375lbs

CFWU

105 x3 w/u
165 x3
175 x3
185 x3
195 x3
200 x3 (deadlift PR)

I'm up to a 45 second L-sit, more on a good day. 2 min, here I come.

43 yoa, 174#, 6"1"
Pre-OHS practise to 157#X1
WOD-309/329/344/353/368x1-the form was starting to go after the 1st rep on 368 so I stopped.

WOD as Rx'd:

225, 315, 335, 355, 315.

Should have pushed it to 375, but my grip was done after yesterday.

51/M/150

225, 245, 285PR (for 3 reps), 295 (only 2 reps), 265.

WOD:
5x3 DL
275
295
305
315
335
then for PR
365X2
385X1

felt really good this time - missed 385 on 080405

Alex

As rx'd:

135
205
225
225
225

A bit too easy. would warm up better and then hit it harder.

46 / 175

275-295-310PR-275-275

finished with pull-ups and HSPU, get 6 for a PR

29/M/180

235/255/275/295/300

I think I could have gotten 310-315, but 300 is the most I have at home. Nice to hit 300 though.

CFWU- 10 pu's @ 30
55,65,75,85,95
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

#200 JPW
What if the name of the hurricane was 'Hurricane Glassman'?

28/M/165/5'8

135
185
205
225
225

Did 1 mile run. 5 X 225 DL warm-up.
Sets were - 275, 295, 305, 315, 305

Then did 7X1 weighted pull-ups:
3x45 warm-up BW - 160
90, 100, 105, 105, 110f, 110f, 100, 100 (I got really close on both 110 attempts) I think 105 is a PR, I have to go back and check.

29/f/5'9/135

DL 3-3-3-3-3
102-122-132-142-152

34/M/135

Warmup: 800 m jog

As Rx'd:
135
185
205
215 (paused before the 3rd rep)
195

Then ran 400 m in 75 seconds, x2

I've almost finished my first week of CrossFit, and I'm loving it! Yesterday I was in pain after Angie, but today I'm only a bit sore all over.

CFWU, BWU, CPAT (pass)

Drive home then C2 5 min, warm ups sets working up to 90% last 1rm.

295-295-300-300-300

Hand grip stuff post.

BRI CrossFit Group

TJ (37/m/155): 205/225/235/245/255

Jeff (32/m/180): 185/205/225/235/245

Mike (38?/m/150?): 135/145/155/175/185

David (34?/m/205): 135/185/195/205/215

M/40/5'11"/180

Still having back pain since the deadlifts WO several weeks ago--having it checked out next week. Today: 2 rounds of OHS, weighted pull-ups, sit-ups, push-ups and supermans, feet anchored.

F/37/5'6"/140

95-125-130-135-140

CFWU x 3

DL warmup 135 x 10

185 x 3
205 x 3
225 x 3
245 x 2 (grip failed on 3rd rep)
225 x 3

I have been trying to use the "hook" grip (new to me). Once upon a time I used straps for heavier DL. Do most folks here go without straps?

CFWU
Row 500m to loosen up
Then:
DL's
WU) 135#
1) 235# x 3
2) 275# x 3
3) 280# x 3
4) 285# x 3
5) 300# x 1 (Didn't finish the set but I have my 1RM - One-Rep-Max!!!)

http://renewingimprovingrefining.blogspot.com/

42yom / 148

315-325-335-345-350x2 (failed on last rep)

All reps were with a slight pause at the bottom to ensure back was set and I was not bouncing the weight. Great workout I am spent

Post - 1.5 pood one arm swings and waiter walking lunges

CF Workout #2

M/38/192/16%

As rx'd:

225/225/245/275/285

Good stretch after.

Haven't done DLs since October. Pleasantly surprised by these numbers. Should have gone heavier sooner. Good base to use as a comparison.

Best to all!

Male 46 years 6'4"/238lbs

225, 315, 345, 355, 355

Oh and I was barefoot at a "Globo-Gym" hahah!!!

Deadlift
3-3-3-3-3

295-3
305-3
315-3
325-3
335-F(2)

M/25/197

New to crossfit and I couldn't find this in the FAQs. What is the opinion on straps when doing the dead lifts, cleans, etc.? Thanks.

225, 245, 275, 295, 305 (should have gone heavier)

28/m/230

225 x 10 wu
345 x 3
375 x 3
405 x 3
430 x 3
455 x 3

I live in chelsea, mi and looking for a training partner in a2 or near it either to go to hyperfit with me or on our own

m/22/240

chris
21/m/173
sets 1-5@315

20/m/5'10/160

185-205-225-245-265(f)

Got 265 twice
I really got to work on my deadlifts. I should be a lot stronger at them.

42yom 182lbs

DL 3-3-3-3-3

WU
135 x 15
185 x 10
225 x 5

255-265-270-280-280 (equals my last one, except this time I did one more rep at 280).

Post WOD:
Kipping PU 4 x 20.
Dips 4 x 20.

Second week of CF.

28/F/6'1/195

WU - 5 minutes on rowing machine

89 x 3
108 x 3
114 x 3
119 x 3
89 x 3

Jodi (F/29/108)
Mobility Drills
CFWUx3

Shoulder Press
30x5
45x5
55x5
65x5
75x5 (PR for reps)

Squat Clean practice
33x5
53x5
73x5
93x5

My legs are toast after yesterday.

225/245/255x/245/225

36/m/230
Deadlift
225 x 3
315 x 3
385 x 3
405 x 3
415 x 3

185/205/225/255/275(f)

27 yo male 185lbs
1. 225
2. 275
3. 295
4. 305
5. 325 (PR by 10lbs for this workout)

Felt good through this one. I did this workout after doing the 5k on the base. Tried to work on keeping my "chest up." It went rather well; no soreness in the back...yet.

25/f/5'2/131#

breakfast: run 46 minutes = 6.15 miles

cfwu, warm-up DLs 10x135#, 5x155#

WOD: deadlift 3-3-3-3-3
185-205-225-230-235(pr)

As rx'd:

225
245
265
295
305

31/M/188

135,185,205,215x2.

Nursing a very sore lower back.

DL 3-3-3-3-3

M/40/240/6'

As Rx'd
275
315
335
355
375
405 X1 pr

225,225,225,225,225

DL
225,235,245,255,255

Felt easy - go bigger next time.

24/m/175

CFWU

Then:
WU sets with 135# and 225#

Then:
DL x 3

275
315
325
335
345 (had to set on the ground for 2-3 secs to adjust grip before last rep)

M/43/6'1"/170

Deadlifts
3 X 135#-185#-185#-275#-325#
(15# away from 2X BW @ 340)

Training partner observed several bad habits which I need to correct. 1) I'm jerking up with my arms to do the initial lift. 2) When setting it down, I'm starting to lower it before squatting, thereby putting undue pressure on my back. This must change before I add anymore weight.

M/48/150

Easing back into heavier lifting for first time since shoulder.

185/205/225/225/225

Goal was 1.5xBW smoothly--accomplished.

Hardest part of work-out...oh yeah...PU during WU after "Angie"...ouchie

M/54/205/71" perfect weather

Leary because, last time I used a straight bar I hurt my back. So...

Used a trapazoidal bar which has 4" raised handles.

250,300,320,340,320

next time I'll use a straight bar.

Angie took my Mojo.

28/m/190

rested about 2 hours after DLs, then popped out sets of 4-5-4-4-3-4-3-3 of MUs. first time getting more than 3 consecutively, first time doing 30 in one go.

A little slow this morning due to sinus headache and post-Angie, so I did not really take it to the maximum. Haven't done this in a while. Felt decent.

255/275/275/285/255

Tariq

#244

The general consensus is no straps. You don't get straps in real life. Get stronger grip.

m/29/194

275, 315, 365, 385, 405 (PR)

After 405 I felt like I could a little more, so I did an extra set to 425. Only got 2. PR for 1 rep is 430, so it was a good day.

M/23/145

Missed "Angie" yesterday so I did both workouts today:

"Angie": 20:34

Deadlift: 185,185,185,205(x2),185

M/19/185

As rx'd:
275, 285, 315, 335, 355

5 min row
CFWUX3
DL: 135, 185, 205, 185, 185, 135(X5)
5 min row

Haven't deadlifted in a long time... forgot how much I like it.
225 x 3
275 x 3
295 x 3
295 x 3
315 x 3

Pretty stiff -- had some tightness in back during workout

135
145
155
165
155
155

Well I didn't do as well as last time but I am about 10lbs less than I was then. I don't know if that counts for anything, I think maybe today just wasn't my day; we all have them. Not disappointed though.

Nolan: 355, 365, 365, 375x1 (just didn't feel right), 345

Dan: 185, 205, 225, 245, 245

37M/5'10"/162.5#

As Rx: 305-305-305-305-305

Last time only 2 sets were done at 305.

Phil as rx'd
195,195,200,200,200

m/30/210/6"1

315
365
375
385
400

Neat thing about training with a fever is that you don't have to warm up as much. ;)

Felt good enough to deadlift (healthlift?), but no way was I good enough to make up "Angie".

205x3,225x3,235x3,225x3,225x3

I can feel it coming back. Knee feels good too - but I have to stop leaning left when I put it down.

M/32/6'/186/and have a nasty cold

f/27/125/5'8

95
135
185
185
205

I also did my first pullup ever today!

Two months of crossfit, and I'm way beyond years of "bodybuilding" Truly wish I had known about this years ago!! In one month I've gone from 250 in deadlift to 345. I can't understand why anyone would do anything else anymore. Thanks for the greatest insight of my life so far.
30m 201#
300
300
300
275
275

Upper body, sides, and abs excellently sore from yesterdays 150 lunges!

DL rep 3: 155-165-185-190-190
(my 100% effort at 3 reps should be 205 #, so technically I only did 93% effort for 3 reps)

200 walking lunges & 100 backward lunges
Erin

45/182

3 each @:

243
287
331
375
402.5

Then some OHS practice.

Got 7 x BW (82.5 kg)

21.m.134.66"

as rx'd
290, 290, 290, 290, 290

m/36/6'3"/260

Angie raped me too 30 kipps + 70 jumpers. (my strength/bodyweight ratio suks ass!)
100 crunches
(situps are biomechanically retarded)
100 pushups
100 air squats for 38:55

Deadlifted and pulled - 135,275,315,405,405 then ran 2.5 miles/under 25:00 at the YMCA ...THOR HAVE MERCY!!

315-315-315-315-315

#279 NatalieC

congrats on the pullup!!

44/76"/191

CFWUx3x15 (subbed 20#thrusters for OHS)

DL: 225x3x5

22/m/173

275
295
305
305
305

My grip seemed to be slipping towards the end. Hopefully that will improve so I can move up in weight.

240, 255, 255, 260, 265
im afraid of what the wod is going to be tomarrow

M/46/6' 216

275/300/315/325/325

21/M/5'7"/160

as rx'd

225, 275, 280, 295, 300

27YOM
195#
5'10''

Warm-up
CFWU x 3

WOD as Rx'd:

365 - 365 - 365 - 365 - 365

M/52/5'11/185

good warmup, as rx'd
95/115/135/150/160 (PR)

Think I can do a lot more, but got some bum joints and no spotters. I see guys my age doing twice the weight! Wish this was around when I was 20.

Met Angie on Wed.
As RX'd 20:14

Deadlift
135, 205,205,215,220

I have a 5k on sunday don't know if I should have rested or not.

37/F/5'9/128

Warm-up
DROM

145, 150, 155, 160, 165

got a new PR! 175

205-235-255-225-135

Way off for a PR - My head just hasn't been in it lately.

22/F/170
95
105
115
125
135

315
335
335 (workin' for a livin')
315
315 (workin' for a livin')

m/37/208

315 x 5
335 X 4
355 x 3
365 x 3
375 x 3pr
375 x 3
315 x 5
315 x 5

D/L 60kg w/u, 80kg,100kg,120kg,130kg,132.5kg,135kg,[1],still 7.5kg down on cft ,have struggled with d/l since pr on cft,but am concentrating more on proper form. got 3 L pull ups ! first time!

Currently taking some time off due to an injury but I had some fun at work today while our company had a 'company olympics' where platoons play soccer and football and eat lots of hot dogs and hamburgers while washing it down with soda. Afterwards I felt like playing with my rings (that I leave in my truck) and set them up. To my suprise and to a greater degree embarressment, SEVERAL people in the unit were able to do muscle ups with no kipping and no knowledge of this thing called Crossfit. Keeping in mind this is an MI co and the only thing they play is videogames and dungeons and dragons. The best I could manage was lots of attempts and only 2 successful MU's with tremendous kipping. Which leads me to my question targeted at those over 200 pounds... Do muscle ups ever get easier? I get no carry over from the number of pull ups or the amount of max weight pull ups into my MU and the frequency of completing successful ones is sporadic at best. Am I missing something or is this just an issue of having to practice this daily? Any help would be great.

28/M/71"/167lbs

225,255,275,285,285

Deadlift:

297 x 3 (touch and go)
307 x 3 (touch and go)
317 x 3 (touch and go)
327 x 3 (from dead stop each rep with regrip)
332 x 3 (from dead stop each rep with regrip)

25/m/144lbs
First time doing deadlifts so tried to concentrate on form.
85x3
95x3
115x3
125x3
135x3

220(100kg) - 3 reps
264(120kg) - 3 reps
286(130kg) - 3 reps
308(140kg) - 3 reps
330(150kg) - 3 reps "New record"

Happy weekend from

Monterrey, Mexico

m/220/6"0/33

CFWU, minus pull ups, then

warmed up with 135 and 225 (10 reps each), then when I moved up to start at 315, something didnt' feel quite right, left side of my lower back. So, I went back down to 225, did all sets and reps there.

225 x 3 x 5

245lbs
255lbs
265lbs
275lbs
285lbs PR

CFWU

DL:
135x10
185x5
225x3

WOD: 275, 275, 295, 295, 295

135x20

24/M/5'8"/130lb

2nd time ever doing deadlifts.. 1st time was 5 months ago.

130x3
155x3
160x3
165x3
170x3

M/22/6'1/185

As Rx'd

275 X 3
285 X 3
295 X 3
305 X 3
315 X 3 (PR)

Felt like I probably could have went a little heavier, I'll make sure to start higher next time. Form has improved A LOT.

Did a double header today because i couldn't do the WOD yesterday.

Angie
as rx'd 13:42

Deadlift 3-3-3-3-3
225#
245#
265#
295#
315# - failed

2 mile run.

26 yom 6'2" 155#

Pre: CFWUx3
DL:135#x10x2

245-255-255-275-285

Post:DL 135#x10

All from dead stop.

BW:145

275
285
295
295
305

25/F/133/5'8

165
185
210
215
185

30yom 5'9" 160#
285, 305, 325, 335, 345

23/m/193#

grip still crappy on heavy deads

wu set on 135#

225#, 255#, 275#,285(failed on third), 275#, 280#

dissapointed was hoping to do 295#

next time

205/225/245/275/300
took it easy on bum knee

OK, this is my 5th week of crossfit. I am by no means an athlete. I thought I was in ok shape until I started crossfit (I LOVE Crossfit). So here I am, beginner...
F/5'2"/145lbs/36

Angie (100s): Pull-ups 9.48 (60 assisted and 40 jumps)
Push-ups 7.63 (all male)
Sit-ups 5.10
Squats 4.08
Total Time: 26.29

Today's Deadlifts:
95/115/125/135/140

500m Row
ROM's
135 x5

WOD
225-225-225-225-225

Stayed lite all the way through. Tempeted to go heavey, but I learned my lesson w/these Gay-Ass hexagon plates at the gym here.. It's real easy to tweak your back doing touch and goes w/them

Get some, Go again!

155x3
175x3
185x3
195xF - not feeling it. lower back is sore, hands are killing me from Angie, waaah waaah.

21m/200lbs/ 5'11"

CFWU/ 185-225-255-265-275-285
Run 30 mins/ swim 8 laps

25/M/170#

1st time deadlift:

#315 (did 1) , #245, #245, #245, #245,

M/23/155 GregAWU

As rx'd: 225x3,245x3,275x3,315x3,335x3,355x3 PR

22/m/155

225 (lb)
245
225
235
245

M\43\190

185\205\225\245\245

Just getting over sore lower back. Felt good, next should be much higher