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

m/43/175
cfwu x 3
DL
wu 135x 10
As Rx'd
185
225
225
235
235

all the weight I had have to go to gym next time

warm up 135 X 12
Warm up 225 X 8
working sets of:
315/335/345/365/365
all from deadstop floor no more than 3 seconds of rest between reps

27 YOM 186#
CF warm up
285x3
295x3
315x3
335x3
350x3
Gotta love cross fit 5 months ago i couldnt do 350 once!

dsdsdsdsdsdssdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

Warm up 1 hour mtn. bike ride with my middle school bike club...in the snow!

245 X 3 warmup set

340 X 3
340 X 3
360 X 3
370 X 3
390 X 3 (not very good form really rounded back)

Practiced form
245 X 3
245 X 3
245 X 3
245 X 3
245 X 6

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

36/6'2"/195

As Rx'd: 225/315/355/375/385x1

Post workout: Eating sunflower seeds at my boys baseball practice.

forgot 41 M 190#

WU
run 1 mile (7:47) MY FIRST SUB 8:00 MILE!!!!! Let someone try to tell me that Crossfit doesn't work!!!!

WOD
as Rx'd

260, 270, 280, 290, 300

foot and 2 fingers still broken. 4 weeks to go.

300 GHD back extensions, 12:27

post 100abmat situps, 5x5 ring dips.

36/6'2"/195

As Rx'd: 225/315/355/375/385x1

Post workout: Eating sunflower seeds at my boys baseball practice.

M/23/190

285 X 3
315 X 3
335 X 3
345 X 3
315 X 3

David
M - 32 - 5′10″ - 175 BW

Warm Up Sets:
95 x 1 x 5
135 x 1 x 5
190 x 1 x 2

WOD as rx’d: 225, 245, 255, 255, 255

No compare to numbers.

Notes: Hands shredded from yesterday, it actually hurt to hold the bar today. Hopefully tomorrow’s WOD won’t require holding anything. Maybe a 5K or 400’s? Please…

subbed back extensions for deadlifts.

5 rounds,10 reps each, weighted:

25lbs x1
35lbs x4

d - 29m/170

368,378,388,388,388

j - 34f/125

175,175,175,175,175

M/40/195

WU:
pushups, pullups, squat, OH Squat, stretch legs
DL 45x3, 45x3, 133x3 133x3

177x3
177x3
199x3
210x3
221x3
221x1 (failed # 2)
199(F)

cool down
133x3

I video'd it so I can take a good look at my form compared to the pictures in SS. Tried hard to keep my back straight. It OK, not perfect. Needs work.

5x3 Deads 305.315.325.335.345.350x2 Everything above 320 is a PR. Then did the tabata sprint workout off of CrossFit Endurance.

205,225,225,255,275
Last set felt really good. Could have done more. Kept my core as tight as possible, and kept it full of air up and down.

Warm up, with GHD's for sit ups.
Did my 10 "new kipping pull ups" after warm up. One at a time. I can't wait until I can just knock those out!! It's coming, I can feel it.

65x3
75x3
85x3
90x3
100x3

Didn't want to go heavier, still working on technique and didnt' feel comfortable lifting heavier without someone watching and 'coaching' me to make sure I didn't hurt myself. I'll get there! I'm one determind woman. ;-)
Lysa

29/m/182

225,315,385,415,415

45/M/6'/180

DEAD LIFTING:

21 - 185
15 - 205
9 - 225

WENT FOR PRACTICE, FORM AND REPS TODAY. THIS IS WERE I WISH I HAD A COACH TO WATCH AND TWEEK MY FORM.
THE HEAVY STUFF SEEMS TO JUST NOT COME FOR ME.

LAURA DEMARCO: 270 POUNDS! OUTSTANDING!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

I am a 29-year-old male.
I have a mass of 73 kilogrammes.
I am 170 centimetres tall.

Loads in lbs:

185-205-225-255-275

40/m/160
245/300/350/350/300

Day behind, so did Angie today. She was beckoning Pukie, but I escaped before he caught me. 42:09 and I'm wiped out. Love DLs, but tomorrow will be interesting (and not in a good way I sense.)

37/M/230

Deadlifts

#255
#295
#320
#320
#320

Two rounds of Team Heavy Tire lift for time.

305
315
315
325 f (2) stopped at 2 because poor technique
320, poor technique and probably jacked up my back

I finished the day by dropping 45# plate on my big toe. I'm pretty sure it's broken, but I don't have time to go to the emergency room, so it looks like my running times are going to be slower.

lots of warm up...
365# all sets (a bit of re-grip here and there)

max (about 5) ring dips in between sets to keep the intensity up.

HHHHHHHHHHHHHHHHHHHHHHHHHHH

Katie - 26/135, WOD as rx'd
95-115-115-125-135

Nic - 28/175, WOD as rx'd
315-335-345-345-365

HHHHHHHHHHHHHHHHHHHHHHHHHHH

135 Just to check technique
185 to make sure technique is still there
225 felt good
275 not so much
245 good finish

Still careful not to injure myself.

This happened to correspond with a 6x2 deadlift I had planed, kept to 80%/315# and made up pull-up singles from last cycle.
5 min row, 2 rounds cfwu
135x10, 185x5, 225x5, 275x3
315x2x5,

!!!315x10!!!

Just strapped my balls on and went for it, I've never done that before even when I was pulling a lot more. Did pull-up singles mixed in w/ deadlift sets, failed 100# and 115# a few times just barely. 90# singles, 5 of em. Good day for strength work =o )

225-295-325-355-375, anybody use straps for deadlift or cleans. You know the ones that wrap around your wrist then you wrap it around the bar and when you let go it likes to break the wrist.
I've used them before but didn't know if that was considered cheating or not

post #351 @ 155#, 24yom

M/41/5'10/240#

Just getting started on Crossfit and restarted with weights in general after a >2 yr layoff. Relearning deadlift technique via Starting Strength, so I'm keeping the weight down a bit.

Row tabata warmup, followed by deads:

205 205 225 235 245

Form felt pretty solid throughout, but I need to try to video it pretty soon.

WU Deads 45lb x 10; 135 x 10
185
205
225
245
255

#282 Good Job

M/43/172 F/41/137
WU bike ride to gym Angela
185 practice 115 practice
235 115
285 125
305 135
325 145 then finished w/155
335 (pr) one rep then stripped back down to 305 for last 2

46/M/195

did for 5 bar slippery grip problems

280,300,320,335,350f 4th rep slipped out of hands

Actually did more than I thought I could for my first go.
135(too light)-185-225-245-275
Could do more, but my grip isn't there yet. Haven't done these in probably 10 years but good stuff. I love this free P.T. that is crossfit.com

Just for the heck of it I tried some kipper pullups cause I haven't done those before. Tougher than they look!

m/33/5'11/170

cfwu x 3 going light on pullups after yesturday.

wu w/ 135lb dl x 15

as rx'd:
215
225
245
260
265

I really needed this workout.

205
225
245
265
285

33yo/m/210

315
335
355
375
385

Wow, Angie and deadlifts is an interesting combo. I was a little sore from Angie, but after the deadlifts I'm much more sore. Some of the soreness seems to be from the deadlifts, but some seems to be Angie exaggerated by deadlifts.

CFWUx3

Warmed up 135x8, 225x3

All five sets @ 275

MAWL

A - 150/185/190/190/200

M - 275/275/285/295/310

f/39/5'6"/114

CFWU x 3

155 x 3
165 x 3
175 x 3
185 x 3
195 x 3

Sore and stiff from Angie.

CFWU x3 (10 reps)

As Rx'd: Deadlift 3-3-3-3-3

170 x 3
175 x 3
180 x 3
185 x 3
180 x 3

Pretty happy with this since 185 was my max on the last CFT. Added up all the weight I lifted just for fun and it totals 2670 lbs--over a ton of weight lifted today!

F/58/5'6"/136

Mike vs. Jon

Max beers consumed in one hour (Pacificos):

Mike: 7 and one sip

Jon: 7 and one half

This was much harder that we had expected. The day after ANGIE this was a nice distraction.

29yo M 185lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Deadlift 95lbs x 5-5 135lbs x 5 205lbs x 3 250lbs x 2

Deadlift 3-3-3-3-3 reps:
285lbs x 3
290lbs x 3
295lbs x 3
300lbs x 3
305lbs x 3 PR 1RM

4 minutes rest per set. Foam roll after. Compared to 071208: maxed at 225lbs x 3.

25M/6'6"/245

3-3-3-3-3 Dead Lift

365
385
405
415
435

40yo/m/205
CFWUx2 (sore from Angie)
225x3
285x3
295x3
305x3
315x3
arms/abs
ran 30 mins @ 7:30 pace

19yrs. 5'8" 155lbs

135-145-150-155-155

m/28/5'11"/185 lbs

As rx'd

315, 335, 345, 355, 365 lbs.

19yrs 155lbs 5'8"
135-145-150-155-155

2nd wk of CF. wow. improvements already very noticeable. anybody in kuwait?

125x3
150x3
175x3
190x3
200x3

I did the CF Total today as it's been a while and I wanted to give the ankle a go with the heavy weights. Results:
Squat-329
Press-153
Dead-383
Total-865, way down from 908.5 but probably my second-highest total.

I pushed the squats (only 4lbs of my PB) and they went well although I've lost some midline stability, presses sucked as per usual (7lbs less) and the deads felt horrendous, mostly because I did 45 total reps of 225 yesterday and then I went for it on squats today. Overall I'm very happy to be pushing the big weights again, now when I can run and jump again some people will be in serious trouble...

I had a lot of fun doing the total 'competition-style' with only 3 attempts/lift and to work hard along side of my homie, Mr. OPT.

30/m/5'10"/235

225x3
245x3
265x3
275x3
285x3

20/m/167

Missed this weeks WODs to make up i did:

Deadlift

250x3-270x3-290x3-310x3-330x3

No harnest to do weighted pull-ups so i did 1 pull a minute and 2 pull ups the second minute and so forth for a total of 16 minutes.

Baxk Squats

200x5-210x5-220x5-230x5-240x5

I'm exhausted!!!!

35/M/1.88m/95kg

WOD as RX'd.

105 Kg x 3
105 Kg x 3
105 Kg x 3
105 Kg x 3
105 Kg x 3

1. Didn't have any more weights to put on the bar
2. Really sore from Angie yesterday
3. Tore my hands to shreds yesterday too (3 big bloody rips), had to put tape and gloves on to lift the bar.

Cheers!

32/M/210lbs

Deadlift:

225x3
235x3
245x3
285x3
315x3

Followed that up with 3 sets each of:

95lb Thruster
95lb Highpull

Looking forward to tomorrows workout!

Did this post-Angie. Not a good idea.

315 x3
315 x3
315 x3
315 x2

I am smoked.

135x10,3x225,275,315,365,385.
135x10,3x225,275,315,365,385(1,1,1) 12/8/07.
135x10,3x225,295,315,365(2,1),385(1,1,1) 11/9/07.

10 min ellip wu 19/19. m/51/176.

29/m/200

warmed up with 225, then went:
250/260/270/280/285

pretty much perfect progression for me right now. no failures, but no way I was going higher. angie's after effects still lingering...

where you at opels family?

There seems to be a few questions about straps and I'd have to say 'it depends' in regards to using them.

As a purist, I'd say avoid them for as rx'd deadlift WODs and NEVER use them for Oly lifting WODs but if you were doing supplemental work for deads, such as trap bar deads, or heavy snatch supplemental work then you will probably need them. If you are losing your grip for relatively low rep deads, like 5RM or less, then you'd better get stronger in the grip first before you look to the straps. After all, you can only be as strong as your weakest link *OR* "If you can't grip it, you can't lift it!!"

205# / 255 / 275 / 285 / 300 as rx'd

255, 265, 275, 285, 285(1,F)

m/19/5'7"/150

WU
5min row + #135x10 dead

200x3
240x3
270x3
265x3
260x3

m/37/185 - still scaling and learning the skills ( 2 months)

first solo crossfit, first DL attempt after weeks with the PVC and watching videos.

65 x 3
95 x 3
105 x 3
125 x 3
145 x 3
165 x 3

still felt strong after the last set.

225,245,255,265
tore hand on 4th set and called it a day

#383, if you're a purist, does that mean you only do squats with a buffalo on your back and pullups hanging from a cliff? The way I see it, all of the equipment we use is specifically designed to make exercise easier for people, straps and belts included.

m/39/6'2"/215

225x3
275x3
275x3
275x3
275x2 grip failure on the 3rd rep.

1st time crossfitter this is what I've been looking for. Let's rock and roll!

Pretty good once my form was locked in.

225
275
275
275
275

m/34/175

225,275,295,315,295

DLs make me hungry!

I was happy with what I did. Form is getting better.
225
250
250
265
270

38m 185
295x3
315x3
335x2 315x1
325x3
325x3

did some pullups after:30 (7 under pr)

M/46/145
Cycled afternoon ~55kms

Evening
CFWUinc5MU's
DL's for WU
135x10,185x5,205x3WU

225-235-235-235-240

m/27/187

295
315
335
335
335x2

Grip.

1000m row to warmup

m/28/195

as rx'd

315
335
350
365
365

The Opels family is in the house.

Janet f/49
150,155,175,180,180
Scott m/48
215,225,230,235,235

46M/5'10"/195

245/10
315/3
335/3
355/3
375/3
395/3

No PR's by any means...tweeked LB at 335...that is what you get for not warming up! Shut it down and did not go over 4 bills-live to fight another day. Not bad for a 10pm DL session.

Finish with some high rep reverse hypers with 90lbs.

32M/219
APFT + CFWU

275 (felt something crunchy in shoulder)
250
250
250
250

CFWU x 3 (minus back ext.)

185
225
225
235
235

27/m/175

345
365
385x 2 (grip failed)
375x 2 (grip failed)
365x 2 (grip failed)

think I need to work on my grip...little chalk wouldn't have hurt either.

39/m/6'3/230

275
315
335
355
405-Fail
To end on a good note
315x5

M/36/144/5'-5"

@ home, 165,185,205,225,230(2) Hook grip throughout

275/285/295/305/315

Grip was main problem.

Later this afternoon I was stranded about one hour from home. While waiting for my buddy to pick me up, I decided to find something to do pull ups on...all I could find was a basketball court. Here's to shoving your face in the net over and over again!

33/M/185

305
325
345 (ties 1-rep pr)
325
325

Boulder Crossfit

Kyle 345
Jeff 345
Eric C 325
Seth 305
Kirk 275
Doug 275
Eric W 275
Lee 195pr
Nicole 195pr

47/M/215

27:33

37/m/176/5'9"

Warm Up:

135 x 10
225 x 5
255 x 3
291 x 3

WOD/my weekly 8x3 w/1:30 rest,
good slow negative, touch & go/no bounce, no pause

321 x 3 = 74%
341 x 3 = 78%
361 x 3 = 83%
366 x 3 = 84%
366 x 3 = 84%
371 x 3 = 85%
381 x 3 = 88%

Bonus round:

401 x 3 = 92%
strong/easy pull, good negative on first 2, 1-2 second pause on floor

Notes: my 5-6 week progession table put aside, should probably work the WOD at 85-90% with strong negatives and restricted rest at 1:30. 92% left me with a minor but normal musclular pain/strain I didn't have after 88%. Next week, week 4 with working sets 70,80,85 and 4-5x90%, maybe an attempt at 95%

47/M/215

Disregard last. That is yesterdays Angie.

Played hockey before workout, so that's my excuse.

225-275-315(F3)-225-225

28/m/208/6'2"

As Rx'd
200 x 3
205 x 3
210 x 3
215 x 3
220 x 3 (PR)

So I finally started sipping the cool aid, and man am I FREAKIN HOOKED!!  Tore my hands on Angie yesterday, banged out the DLs today with tape on, and I can't wait to get it on tomorrow!THANK YOU COACH!!!Oh yeah, DLs = 100, 120, 140, 160, 170 (weight in kilos)

20/m/150

220
240
250
260
270

Age 52/BW 250# Single Arm after "ANGIE" 5 sets of 3 w/55# "big bar."

159lbs male/21/5'9

Around 2 months ago i could bearly handle 2 plates, a couple weeks ago i singled 340
135x 3
185x 3
225x 3
315x 3
275x 3 and another set of 225 for 5 reps.
cant wait till next single.

m/21/205
220x3,240x3,250x3,260x3,270x3

CFWU
bar x 10
135 x 10
-to get form right
185 x 10
205 x 10
235 x 10
255 x 10
285 x 10
-I suprised myself today. My form was great! I find if I get the form correct the weight goes up much easier. I sould have done more, but my form would have suffered.

Felt good today .... did 135, 185 and 215 for sets of 10 for warm up.

315 ^ 3 for 5 sets as rqd

Can't wait for the next max dead lift day...

23/ m/ 230

BW = 158.8 lbs

135 -> 205

sous

cfwu x1

as rx'd

225,315,345,365,385

M/27/5'10/225lbs

Sumo Deadlift 5 inch Platform-
225 x 3
247 x 3
267 x 3
275 x 3
225 x 3

man.....hard pull that deep, good hip/glute work.

Vance

Deadlift 5x3 reps

57/M/194 205, 255, 275, 295, 295

47/F/127 135, 145, 150, 155, 160

m/37/175 (weight up after layoff with newborn)

2x5x45
5x135
5x165
5x195
Work sets 5x3x215

PR so far is 225, so my work sets at 215 seem solid. Hey, 3 months ago my 1 rep PR DL was 205. Good progress.

135 x 3
155 x 3
175 x 3
180 x 3
185 x 1 <-- form took a dump

135x3
185x3
185x3
205x3
225x3

working on form...last time i tried this was first time, about 6 weeks ago, tried to lift 225, went straight to chiropractor office. luckily only a little jacked up. 6 weeks later i felt really solid at 225. Seeing real progress. Never thought I'd start doing dead lifts and squats at age 50 with an old fighter pilot's back!

90kg, 100, 110, 120 (poor form), 110

m/34/185/5'7"
4th week of crossfit:

CFWU

barx5
135x5

217 x3
232 x3
247 x3
272 x3
285 x3

135 x5

140 140 150 140 140
all in Kg's.
(Lower back is still giving me some minor grief.)

Skip, I think....

44/M/156#

255,265,275,275,275

135-225-275-315-335

50 yoa new guy, 5'08" 180

warmups with bar, 135, then 185

235, 3x
245, 3x
255, 3x
265, 3x
265, 2 1/2 times

50 yoa new guy, 5'08, 180

warmups with bar, 135, and 185 lbs

235, 3x
245, 3x
255. 3x
265, 3x
265, 2 1/2 times

As rx'd

250 (broken)
220 (for form)
245
245
245

45/f/146
Oops,did 5 reps of each set!
170-170-170-170-170

cfwux3
burgwux2

deads 5x3

225-255-275-295-325

should start higher last, could have gone at least another 20#

Todd: M35/158/5'10
205
275
305 3-rep PR
285
305 2 reps then failed

Teri: F35/153/5'7
135
185
205
215
225 PR

Just beginning deadlifts...

135-185-295-205-215-225

45/m/70 kg
3xCFWU
5x3 DL 80 kg, 85 kg, 90 kg, 95 kg, 100 kg

DL 3-3-3-3-3

325-335-345-355-365

35/m/218
did 5km run for w/up.
Deadlift 3-3-3-3-3 reps
3 x 60kg
3 x 70kg
3 x 80kg
3 x 90kg
3 x 100kg
3 x 110kg
3 x 120kg
3 x 130kg
3 x 140kg x 5 sets

50 crunches, 50 bicycles, 25 knees to chest, 25 feet to ceiling, 25 sit-ups, 25 wipers

warmin up to crossfit again
100kg 3 seats 3 reps

M33/5'11/169#/New York, NY

225
225
245
245
245

K= 55-55-55-65-65

J= 225-245-265-285-300 (PR)

135
135
155
175
185

255 x3
275 x3
295 x3
325 x3
365 x1 new pr

46m 200#

deadlift triples, accidently did too many sets, oh well

275-285-295-305-315-320(f on first)-305-295

pretty happy because 1R Max is 325. guess that won't last long now

23/m/198lb
405,405,415,420,405

180lbs,225,235,245,255,

I'm slowly moving up with the dead lift, its good stuff.

1-185lbs. 2-195 3-205 4-215 5-225, I couldn't make it up to my max of 235, I was feeling it. I'm not disappointed though since I'm weigh 155.

Cindy:
95 105 115 125 130

275/280/285/290/300

BW: 185

155
205
255
275
(300f, 275x1)
255

35/m/5-11/213

155-175-225-245-275(Failed on 3rd rep)

225, 245, 275, 295ow, 275

M/36/6-0/170

Deadlift

135 x 10
225 x 3
245 x 3
245 x 3
245 x 3
245 x 3
125 x 10

elected to do back squats
up to 265x3

30/M/140

185
205
225
245
275x1(PR)
265x1
265x1(fail)

Ok, well I'm actually embarassed to post some numbers this time.
F, 70", 28yrs, 170#
179# - couldn't budge it
157# - x3 felt easy, what the heck???
157# - x3 little harder
157# - x3 felt like form was starting to degrade
146# - x3 better form
157# - x3 done...

I have GOT to do something about my legs!!!!

30 M 6'0" 178

wod dl x 3
185,205,225,245,275

DL x 3: 195,205,215,225,235,+(250x1 fail on 2nd att)

as rx'd 185,215,225,225,295 x 2 my back bent on the 3rd and i decided to drop it

245# x 3
265# x 3
275# x 3
275# x 3
285# x 3(PR)

29/m/82nd Airborne

All 5 sets @ 365.

did 1 set at 405 for kicks.

160#BW

295
315
315
325
325

315-335-355-375-395(miss)-390(miss)

32 yom 245 bwt
355/375/395/405/415 (new pr by 20 pounds)

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

225
275
295
315
325

23/m/187

135
225
250
260
270

had the flu the last couple of days.

movement prep/prehab
500m row

DL 3/3/3/3/3

190/210/220/230/240

tie 3 RM

post 3 rounds:
Db snatches
TGU's

100 DU
cfwu 10-8-6

275-285-295-305-315

155-185-225-185-205

I went up too quickly without a good warmup, and now my back hurts a lot. I'm an idiot.

29/M/219

As rx'd
225
275
315
365
375

As Rxd

225
245
265
285
305

Felt GOOD!

CFWUx3

225x3
265x3
275x3
295x3
335x1

255-275-295-215-235(failure)

265
285
300
300
300

46/m/160

135
185
205
225 (failure)
205

m/42/167

185 thru 275

worked on form

M/18/135/5'8"

CFWUx3

WOD as rx'd:

245-275-305-325-345

Failed on last rep at 345

27m/200/6'1
225
315x3
365

40/195/m

275
305
315
325
335 x3

new pr

Trevor:

135/185/235/235/235

Todd:

135/225/315/315/315

m/31/#242

315/365/385/405/425

m/37/200/6'2"

need more weights at home...

deadlift
250x5
250x5
250x5
250x5
250x11

No WOD
Sonnon Cert

As rx'd
finished with new 3rep pr -395

27 / M / 175

185x3, 225x3, 255x3, 275x3, 285(PR)x3

Tried 295 afterwards to see if I could get it seeing how my old Deadlift max was 275, couldnt get 295 even once, but got 285x3

CFWU

225/275/295/305(f)/275

m/27/187

as rx'd (all x 3)
275,285,295,305,315
need a little more technique work but still got the weight up

31/M/6'0/195

Practice: Cleans (light)

Train: Deadlift 225-245-275-295-305

Wasn't feeling it. Body still wrecked from Angie.

185x3
205x3
225x8
275x3
295x3
305x1

M/29/185

225-245-265-285-305

On vacation and no access to barbell so...

100 Burpees for time: 12:43

Post: 12oz bicep curls on the beach

Thanks Coach!

as rxd 2 days behind

5 sets 3 reps deadlifts

337
347
347
347
347

last time was 343 and 333

30 yom
128lbs
185x1
225x4

performed sunday morning.

3x225
3x315
3x405
455 failed
3x315

Few days behind.

3x225
3x245
3x265
3x270
290 (F)
280 (F)

and I just gave up. My grip just can't handle it. Any tips on improving my grip for these exercises?

As RX'D
315
335
345
355
360 (PR)

As Rx'd, but without the CFWU
205-215-225-235(f-only 2 reps)-230(f-only 2 reps)
Had difficulty holding the bar at the higher weights.
The good news is that 235 was my personal best for 1 rep!

good form

245
265
285
295
305(PR for 3?)

good form

245
265
285
295
305(PR for 3?)

20m170

225-245-265-275(F3)-270(F3)

I felt good on the last two sets, but my grip failed me on the third rep each time. I was trying it without chalk (might've been a bad idea) and felt the bar slipping out.

275, 315, 335, 355, 365lb as rx'd

34 M 195

As Rx'ed

225
300
345
375
390

m/36/186

did on 4/26

as rx'd
225x3
235x3
245x3
255x3
265x3

m/38/180
1.5 mile run to gym
cfwu X1, 10 min jump rope
w/u 135 X 5
225x3, 275x3, 285x3, 290x3, 295x3
1.5 mile run back from gym

All this after 16 hours of flying....I'm gonna feel this in the morning!

185#

Charity-
worked up to 220#

225-225-245-265-275
form day

219, 219, 229, 239, 239

Jeff @ work
320
340
360
380
380

Did some heavy lifts on tuesday, then "angie" on thursday so I was feeling pretty fragile and went pretty light.

225
245
265
285
285

M/31/199

Forgot to post yesterday:
Row 1000m in 3:31
CFWUx2

3x5 DL: 140kg, 160, 160, 160, 160
Try a bit higher next time...

25/5'9"/135

55-65-75-80-85 kg

Worked on form. Looked pretty good. Back flattened out some on the 85kg lifts.

41m/5'-9"/185

225-275-315-365-365

M50/170

199/219/239/249/259

Deadlift 3-3-3-3-3 reps
245, 255, 275, 275, 275
9607, 9703, 0506

M50/199#

Warmup: none; no time

WOD: in # -- 135/185/205/205/205

Notes: Performed 0804025. Ran low on time; just a few stretches, a few warmup pulls, and go.

154/174/194/214/224

M34/86kg

CFWU D8,P6

WU: 50kgx10

80kg,100kg,110kg,110kg,120kg

205, 215, 225, 235, 245

205/225/225/235/235

Tried hook-gripping on the last 4 sets and my thumb kept slipping out. Always something to work on.

295,295,300,300,305

27.m.6'4".230lbs

In Kg:

3x60
3x100
3x120
3x130
3x135

Tried to rush through this before dinner.

3x135
3x205
3x245
3x265
Dinner time. Maybe could have done 270.

m/43/6'/185

225,245,265,285,300(2f)

67
89
109
119
124

M/38yoa/158lbs.
CFWU X 15 X 3
WOD: as rx'd:
315 X 3
320 X 3
325 X 3
330 X 3
335 X 3

Still new to these, so concentrating hard on form. Did 225 x 3 each time. Found that my grip is really week, on the last rep of each set I'm practically lifting all the weight on my fingertips. Ended up resorting to a mixed grip, palm-away left hand/palm-in right hand. Found I liked this even though I preferred both palms-away in the past. What does everyone else prefer?

46/M/185
225x3
275x3
285x3
295x3
300x3

Sorry, I forgot to post this. I'm proud of myself.

29/m/5'10"/195 (lost five pounds last week)

290
295
300
305
310

20 days til the wedding!

CFWUx3
5x45, 5x135 warmup
225-275-295-295-295
6x225, 8x135 warmdown

Matt 5x5
65-70-70-70-70

205, 225, 245, 270, 280

35 M 165#

255
275
285
295
305

Dynamic Warmup
CFWU

KG's

100
120
140
150
150 + 10lbs (340.7 lbs) -- last rep took about 1.5 sec to get start the pull

rowed 2215 m in 10min10sec

26/m/6'3"/185

205-225-255-265-275

315
335
345
355
2 mile jog

315
335
345
355
365

2 mile jog

DONE APRIL 28

bw-191

wu
burgener,overhead squats, situps, goodmornings, ringdips, sampson stretch, deadlifts (135x8-185x5)

wod
deadlift 3-3-3-3-3 reps

225x3x5

3x 270, 290, 310, 320, 335 (pr)

Stopped at 275
Back got kinda rounded.

M/29/160
225 max

31/M/171

45x3
135x3
225x3
245x3
265x3
265x3
265x3(f)

4/28/08 - 300,310,310,310x2,295
12/8/07 - 295 across the board
11/11/07 - 275x5

225, 275, 285, 295, 305

100KGx3
110KGx3
115KGx3 (Form starting to fade)
105KGx3
100KGx3

135-20
225-3
275-3
295-3
305-3
315-3

Started out w/ 95# since my 1RM was 115 for CFT. Form was UGLY - rounded back and all. So, I dropped the wts all the way down to just the bar and worked on form first and slowly increased the wts constantly watching the back.

45 (wu x5)
50 x 3
55 x 3
60 x 3
65 x 3
70 x 3
75 x 3

Legs started to give out at 75. Squats from Angie were burning! but form was perfect and used hook grip - which was also new.

34/m/205

Last Set 364x3

34/m/203

Forgot to record this one.............
Last Set 365 x 3

3x315
3x315
3x325
3x325
3x335

37/m/5'8"/148

easy 3rd warmup w/
planche & and handstand work
freestanding & clapping hspu's

dl's
3x225,3x275,3x295,3x300,3x305

as rx'd:

100 / 110 / 115 / 120 / 122.5kg

295, 325, 365, 365, 365

Done on 4/29/08

3 reps,
225
225
275
295
275

27/180/m

DL
135x10
225x3
245x3
275x3
275x3
275x3

27/180/m

DL
135x10
225x3
245x3
275x3
275x3
275x3

39m220

205, 225, 245(failed after 1), 235, 235, 235

315, 335, 355, 365, 370(failed)

pouring out today and I ain't doing a 5k on a treadmill, so I made this one up.

315
315
315
325
335

32/m/164
cfwu x3

225
245
265
275
285 (f - couldn't even get it off the ground!)
back down to 275

135-205-255-265-275

M/34/192

As rx'd.

275
295
315
295
295

Missed workout today, wife got in a car accident and is 9 mo pregnant, at the hospital all day.

Catching up on some old WODs after some time off due to illness and chaos and such:

225x3
225x3
225x3
225x3
225x3

After taking some time off I didn't want to push too hard beyond 225 -- that weight is hard enough for me to work with and maintain (somewhat) good form...time to go wipe the blood off my shins...

Me: 41yo/M/5'10"/188lbs

Warm Up: Ran 5k

WOD: Dead lifts

225 X 3
245 x 3
265 x 3
285 x 3
305 x (f)(f)(f)
295 x (f)(f)
285 x (f)
265 x 3

I was a little tired after the 5k run. I am still looking forward to the day when I can get 300+, its coming soon :>)

Have Fun, Train Hard,

Billy

Deadlift 3-3-3-3-3 reps.

205-225-245-255-260

225,275,295,305,305

smith
205
245
275
275
295

33/M/175

275/285/295/305/315

M/18/135

185/205/225/255/275

205, 205, 205, 215, 215

justin 33/m/215

335/385/405/425/445(1)

M/33/170

185x3
225x3
275x3
315x3
325x1 (+f)
225x3

95
115
135
145
155

CrossFit Snohomish Trainer *Jeff Vale*
284
334
334
334
334

M 35/158 Completed on 30APR2008
CFWU 3X15
Deadlift WU 45X5, 135X5, 185X5
WOD
225X5
275X5
295X5
315X5
325X5
Video of last set shows poor form.

27 yoa male - 5'10" - 173#

245, 255, 265, 275, 285

225 for all sets. next time try same weight but no belt and better form

34m 176

225
245
255
265
275

Should have done a 285 round as well.

<

225
245
265
275
285

<<

33 / m / 5'8 / 162

As RX
135 W/U
245
255
265
270
275

m/30/158

250, 265, 275, 285, 295

Very happy with this work. This puts my estimated 1 rep max at least 2 pounds over my current PR.
The video of Coach Rip & the DL setup was a HUGE help. My feet placement had been too wide & not quite right with relation to the bar.
Hard to believe that in early Jan, my 1 rep max on the DL was 290.

(done 5/2)
5x135...3x185,195,205,215,225
First WOD in five days & recovering from a cold. So, took it easy.

CFWU
W/U 225/3
255/3; 275/3; 295/3; 315/3; 335/3
M/47/195#/72"

Meyer- 315-325-335-345-355
Plukett- 145-145-145-150-150
Edler- 225-245-255-265-285

M/29/6'1/205

255 lbs

38/M/180--SYracuse
315/340/365/375/385

27/m/232

225-275-295-315-325

m/22/184
315,335,365,370,385

8888888888888888888888888

5 x 3 reps
205#

8888888888888888888888888

135 185 225 275 280 285 290
need to do same weights next time

M/24/180

225/315/345/365/375

295-315-325-335-345 (335 max last time)

Did this today after the Thruster/Pullup workout posted April 30:

185
225
225
245
245

(My max is 325, but my shoulder is not letting that happen again for a while)

43/m/166

280
290
300
310
320

PR, good, can even go up next time, L.elbow tendonitis better

33 yom 212lbs

wu and stretch
135x5x1

225x3
255x3
275x3
295x3
315x3
Not a crazy effort but I tweaked my back last time deadlifting. Felt VERY good on these though.

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

Pre-workout meal: whey, 1 orange

Warm-up:
- 7 minutes of Jump Rope
- 135 x 8
- 225 x 5

- WOD: Deadlifts 5 x 3
Set 1: 275 x 3
Set 2: 285 x 3
Set 3: 295 x 3
Set 4: 305 x 3
Set 5: 310 - Failed

Notes:
- Body is sore from 2 nights of back to back martial arts classes. In addition, 5am CF workouts.
- Been eating pretty much Zone related items.
- Found that Jump Rope is a great way to warmup.

071208

315
335
345
355 (f)
355 (f)

080425

315
335
355
375
395 (f)

125# x 3
185# x 3
205# x 3
205# x 3
205# x 3

Grip, form and weight all have much room for improvement.

40/F/130

135
145
155
165
170-Failed
165

Added an extra set for fun

m/34/5'9/176

CFWU - 3. 7 PU each set.
255
275
295
315
335 - Did 2. Lost grip. Then did 3 unbroken.

Jumped rope afterwards. Tried to do double unders.

26/m/165lbs/5'9"
CFWU 3x10
244-262-264-266-275

275# to 335# x 3

225-275-295-315-315

CFWUx3, BW 131

175/185/195/185/185

New PR for 3RM, just right...I'll aim higher next time but this was a good set for me.

Tried 2 days ago and was totally wore out. Needed to increase calorie intake.

225-255-285-315
335 - failed
325 - failed
315 x2

345,355,365,370,370

4-5 minute rest between sets

75
80
80
80
80

i was just looking through the archives and realized april 25 was the 5-year anniversary of WODs on this site! looks like nobody mentioned it, so i will. congratulations, coach! most of those old posts have about 4 comments, and look at us now!

45/m/198
284x3
308x3
308x3
308x3
308x3
romanian deadlifts with straps 252x12

m/ 31/ 6-2/ 245

45x 10
95x 8
135x 6
185x 3
225x 3
275x 3
315x 3
365x 3
405x 1

145x10,3x235,285,325,375,395 vs
135x10,3x225,275,315,365,385 4/25/08.
135x10,3x225,275,315,365,385(1,1,1) 12/8/07.
135x10,3x225,295,315,365(2,1),385(1,1,1) 11/9/07.

10 min ellip wu 20/20.

5x5
back squat -> 250#
deadlift -> 255#