awesome workout. thanks coach

Whoo! This is Katels first CFT! So excited, good luck to her.

My finger was getting sore from REFRESH, REFRESH, REFRESH... Im ready to see how much Ive improved!

awesome workout. cant wait!

A day behind with a clipped wing, going to do the other day's workout with the swim 3x300m. I will do this when I am 100%.

Hooverball looks awesome. I've wanted to play ever since I read that article a year and a half ago.

Tough to get a pick up game of hooverball together with most weekend warriors though...

This was torture waiting for the WOD.... I did a double take when I saw it was the Crossfit Total again so soon... ouch!!! 3 2 1 GO!!!!

This will be the true test after doing lots of deadlift and squat practice over the last couple of weeks.

My rhabdo mate dropped from 25000 to 3500 today. Nearly 100%.

Thanks Lauren and Jeff for your assistance. It is greatly appreciated.

Cheers

Looking forward to this one

New to Crossfit, how come bench press is never incorporated?

This is a bit delayed bit I figured better late than never. I went to the Triathlon cert this past weekend in Newport Beach and it was AWESOME! I've never run a tri, part of the reason I went, but it'll definitely help with my clients who are into endurance events. And now I can't wait to complete my first tri, even if it is a sprint. Anybody who is thinking about doing a tri, already does them or has clients who do should definitely hit the next cert. Brian and his cert staff (Carl, Steve and Mike) really know what they're doing. My only complaint is that there wasn't more time to learn from them. The weekend flew by and it was definitely worth the trip across the country. Thanks for a great cert!

Congrats Robb & Nicki on the new box. Miss you hosers and NorCal!

Congrats Robb & Nicki on the new box. Miss you hosers and NorCal!

Jarhead316,
Are you asking why the bench press isn't included in the Total or in general? It does occasionally appear in workouts but not too often. It's not exactly a functional movement.

FEMALE CROSSFITTERS!

Some wonderful ladies started a Yahoo Group for females to compare WODs and motivate each other without sorting through all the comments here (not that we do not like to see if we are beating any of you guys!)

If you are interested in joining, here is the link:
http://sports.groups.yahoo.com/group/FemaleCrossfitters/

Any international CrossFitters in East Africa?

John,
Thanks for the reply...I meant in general. I know it may not be a functional movement but cant you say the same about push ups? wouldnt it be a good thing to do on those 1-1-1-1-1-1-1 days? Can it be added?

I am just coming from a more traditional bodybuilding split and I literally LOVE crossfit except that it doesnt incorporate bench press.

??
What's the best way to work up to a 1RM??

Thanks a milli,
Looking forward to this one.

I don't understand what we're to do. Can someone explain?

Jarhead,
I think the pushup is a much more functional movement than the bench press since I can envision many more situations in which one would have to get back up quickly after being on the ground rather than being able to push yourself up while a gorilla-like load is keeping you down.

You certainly could add the bench press to the 1 rep max days but CF puts a huge emphasis on mid line stabilization, so you'll notice that the CFT exercises all incorporate MLS, as do almost all of the 1-1-1-1-1-1 WODS.

#17, A push-ups is totally funtional. You use it to, well, push yourself up.

#19, If you are asking about today's WOD I suggest trying the FAQ or doing a search on the message board. The FAQ will tell you all you need to know about most the WODs. There is also a video you can watch of a CrossFit Total.

Hi Jarhead-welcome aboard-if you want to work more chest have you tried dips on the Gymnastic rings?

So I know this style of workout isn't just one rep on each exercise, but is there a standard-ish pattern for how many warmup reps to do and so on? 1-1-1-1-1? 5-5-5-3-3-3-1-1-1? Is there a consensus?

A random question but one of my buddies recommended waxy maise/maize (a powdered carb) to help me hit my blocks. Does anyone know if that type of supplement is zone friendly? Thanks.

jarhead - i'm coming from a similar background, i replaced nech with weighted dips, which seem to be effective as i have not lost any strength or noticeable mass.

bench*

to Jarhead and #22

On thursday of last week the wod was pistals, ring dips, and pullups. the next day after i completed the wod my chest was on fire. I had no idea why it was so sore because i didnt think i did anything that incorporated chest all that much. so i asked the trainer at crossfit pittsburgh why my chest would be so sore after the wod from the previous day and she told me it was from the ring dips. Well needless to say my chest felt like someone stabbed me with a knife. and the soreness didnt not go away until tuesday of this week. So i think if you try a wod that incorporates ring dips you will never complain about there not being bench press in crossfit workouts again

I KNEW IT

BWAhhaahhah

The CFT? Again? really? This one caught me by surprise so I guess its a good thing, just not really looking forward to it. We only did this a couple weeks ago and then it was a good benchmark for progress since the last one. But only a couple weeks? and we just did heavy loads of squatting the other day. I just don't feel I'm going to be able to hit any significant improvements and am probably gonna have to slap on the little quarter plates to see ANY improvement over the last one. It will still be good to get the workout in though.

The Crossfit Total is our measure of limit strength. So yes, three working reps of each exercise do constitute the workout for today. First day back after a rest should be a great opportunity to push the boundaries.

Have you noticed that the workout title is blue. That's not stylistic, it actually links to a pdf providing all the info you need on how to complete the workout. So click the link and I'll shut up for now.

Cheers, kempie

Bench Press is to Push-up as Shoulder Press is to HSPU. What's the problem?

P.S. If you're going to talk about functionality, than pushing a car down the street would probably be a more functional exercise than all of the above. Somebody get me a prowler.

My last total was 800lbs

300 squat
150 shoulder press
350 DL

I hope to make 850lbs today.

S/F
Katz

Happy days!

44/5 11.5/156

Injury update: Achilles mending, AC mending

Did Tuesdays, as doing ME legs tomorrow

7 rounds 21 reps shoulder press 75#, back extensions

For feebleness - subbed 50#. Will do 55 next time

10.46

Kempie,
as ever- short, friendly and to the point. Crossfit all the way.
Cheers to Coach for the courage to start and everybody who keeps crossfit growing

PS - you and the other painstormers are seriously warped... tried some of them in a globo-gym... I seem to get given a lot of elbow room. Is crazy infectious?

#35 - Painstorm does require something a little special but the mental toughness it breeds is worthwhile. Looking forward to playing catch-up after the Games training is over.

Where abouts in the UK are you fella, you should try shared suffering. It's even better than the solo kind.

Cheers, kempie

f: 35/5'7/60kg

BS: 55kg (new pr by 5kg)
SP: 30kg (new pr by 2.5kg)
DL: 80kg (new pr by 25kg)

Hey Americans!

- I was wondering if it really annoys you that I post in kgs and not lbs? (does anyone even take any notice!?) I'm always really conscious of it and wondered if it pissed you guys off?? I always scan the posts to benchmark against other females and more times than not scores and bw are in lbs. What's the preference?

Helen

oof, i don't think there's any way i'll improve over my last CFT... shoulders are still feeling tuesday's WOD, and i'm not very well rested today.

as for the bench press conversation... i think the issue is the bench. it isolates muscles, whereas pushups make you stabilize your whole body without support. shoulder press and HSPU also stress the stabilizers. bench press does come up occasionally, usually body weight bench press for max reps or 10-9-8-etc. i am curious about where my bench press max is after almost 6 months of crossfit.

Best line from the video -

Sevan: "I'm sorry to interrupt your bliss here, but are you in a state of ecstasy?"

The videos with Sevan are always funny.

Dan D.
www.CrossFitStickers.com

Kilos or pounds weight is weight. Some days I use Eleiko (Kilos)and other days Iron grip (Lbs)

well i have a question
do you all train only once per day
that means only the WOD and thats it for the day?
sometimes i think its not enough

Back Squat 60.5kg / 133#
Shoulder Press 31.5kg / 69#
Deadlift 74kg / 163# -- need more weight plates!

F/32/5'7"/140#

to Helen: "Kg. or Lbs." it doesn't really matter.

Back Squat 335Lbs.
Shoulder Press 168Lbs.

Dead Lift 315Lbs.(could have done more But only had time for 4 reps.)

Crossfit has made life so much more interesting. crazy is fun!

#41 Fan - Check out this video:

http://media.crossfit.com/cf-video/CrossFit_AllisonNYCWebisode5n.wmv

I'm at work and can't watch the videos, but if I'm not mistaken, Eva T. talks about your question. (If it's not this one, it's definitely one videos in this series.) If you don't know who Eva T. is and why you might want to listen to her advice, then some googling is in order. :-)

Most of the elites only do one WOD per day. They may do some technique work as well, but the WOD is pretty much all you need to "Forge Elite Fitness."

As for the CFT:

BS: 315
SP: 140 (Arms are fried from the SP/BX WOD!)
DL: 385

Total: 840

Bench press is totally functional - it makes our chesticles big!

#23 Andrew. I approach CFT like it was a powerlifting meet. CFWU, then just enough specific WU to get the feel for the weight. 3 attempts each lift. First attemp is a weight I know I can triple. Next is a bit heavier, about my last PR. Attempt 3 is the PR attempt. Weight must increase for each attempt.

#41. If it's not enough you are (a) Speal/Greg A/OPT or (b) not doing it with enough intensity. My money's on b. Up the intensity until you're on the floor. For CFT - it,like a powerlifting meet, leaves me with DOMS for most of a week.

Cheers,
Scott

# 41 fan33--

If you read the WOD comments, explore the site a little, and read the FAQ you will see that most of us do the CrossFit Warmup before the workout. That is 3 rounds of 10-15 reps of overhead squats, pullups, ring dips, GHD situps, GHD back extensions, and a 15 second atlas stretch. Sometimes, when the WOD involves Olympic lifts, we will do a few rounds of the Burgener warmup instead (see FAQs for description). The CFWU and Burgener WU will be workouts in and of themselves for most people new to CrossFit. A workout like the CrossFit total is not a 3-rep workout because of the warmup sets you have to do before going for your one-rep max.

If you think that the WODs are "not enough", I recommend doing every workout as Rx'd (including CFWU or Burgener WU) for a month. If you are eating right and getting enough sleep, I guarantee that the improvement you make to your fitness will surprise you.

Skoal,

Dan

CFWU X 3
Time 13 min 51 sec

Back Squat-105, SP-100, DL-185

CFT 390 (PR)!

FYI - We do actually bench press in WODs. Not often, but we do.

Go back and look, promise it's in there.

37/M/225

Total: 830

BS: 330
SP: 150
DL: 350

BS- 275 + SP- 145 + DL- 315= 735

Bench Press?? What's that? Haven't really used the bench contraption/device since I started CF- except to anchor feet for sit ups or back extensions with kinky exercise ball, or as a field expedient platform for box jumps... Shoulders don't miss the Benchpress pains for sure.

McC * * * McC * * * McC * * * McC * * * McC

As rx'd,

BS: 405
SP: 185
DL: 365

Total = 955 (new PR since starting CF 2 years ago)

M/45/170/6'/7500'

fan33,

I use xfit as a base training for many other activities. i.e running, mtn biking, kayaking, climbing and of course ski mountaineering. my typical day involves on of these sporting activities along with xfit. hope that helps

BS 255
SP 160
DL 295
TOTAL 710

The 5-30 workout was one of my first as a crossfitter and I'm up 25 lbs total already from then. I love crossfit! Come from a traditional weightlifting/bodybuilding program and I've never been challenged like this. Definitely will not stagnate doing crossfit workouts.

M/37/5'8"/148lbs
CFWU x3

BS 225 PR
SP 130 PR
DL 315 PR

I can't believe it... I surprised myself.
Total 670, up 30 pounds from Jan. 31st!
thanks coach

33/M/185

BS-375
SP-180
DL-430

TOTAL 985

im behind on the workouts and have been catching up on the workouts, should i just skip forward to the todays's WOD and mix in the others or complete the previous WOD's take a rest day and then do the CFT WOD?

re: Bench press & functionality

We recently had 3 firefighters fall thru a floor. One had a chest of drawers fall on top of him and he was on his back. He had to do a BENCH PRESS move to free himself and get out of harms way. So, although it doesn't happen often, it is a useful movement.

Just my 2 cents for the day. (so far)

Smiles, everyone, smiles!!

BW = 128

BS = 155
SP = 95
DL = 185

CFT = 435 (PR)

36/M/6'5"/213

CFT as RX'd:

DL = 315 (PR)
SP = 165 (PR)
BS = 305 (PR)

Total = 785 (Last CFT on 053008 was 735)

This is my sixth week of Crossfit, and I'm really reaping the benefits. One of the critical components of my lifts today was focusing on technique. As a result, I put up bigger numbers and had less muscular strain in my lower back.

-Dave

Should be interesting before my kickball game. Yes that's right, I play in an adult kickball league.

Previous CFT = 925

Aiming for 950!

38/m/242

BS- 365
SP- 175
DL- 365

905 total

M/39/185

Always nice to post right after a few guys whose totals are in the 900s.

BS: 255 (PR)
SP: 145 (5 below PR)
DL: 315 (10 below PR)

Total: 715

Disappointing. Thought I had bounced back after a week of illness-induced listlessness. Best ever CFT but about 30 pounds less than I thought I'd do.

More better faster

Today:
SP: 60
DL: 145(PR)
BS: 115
Tot:310kg(PR)

080407:
Squat: 120 kg
Deadlift: 125 kg
Press: 55 kg
Total: 300 kg

Deadlift felt really good, hook grip and chalk, no need for mixed grip at all. Squat form is much improved and I go well below parallel. I don't want to get greedy now when my knee has healed up, so I stayed at 115 kg today. Shoulders are still sore from last WOD. Weighed in at 76kg today down 2 kg. Lighter and stronger =)

Kempie,
I'm in Bristol. Need to do a lot more groove greasing (fnarr!) before I'm ready to party with the big dawgs (and the pack.. and the pups!).
ROM better in OHS, general lifts passable but my pull-ups suck.

Also, for those of you like me who questioned the sub ratio of bar dips:ring dips it is spot on. Ring dips are so much harder!(thanks to andrew stemler of crossfit london for the training guide). While I'm giving props, have a look at crossfitendurance for some supplementary workouts - quite cheeky!

I love all of you guys!

195,120,265=580

I remember like it was yesterday the pain of my first Fran!!! I didn't know how to kip back then, and my time was 6:54, since that poor performance at the cert. Crossfit did wonders for me, my time now is 4:42!
Thank you Coach for getting me in the best shape of my life!!!!!!!
Crossfit is the best.

M/25/234/72"

Army PT Test- scored 280 so I guess that can count as a warm up

BS- 355 (PR)
SP- 165 (PR)
DL- 375

Total: 895

Not bad for after a PT test

30/M/190

As rx'd

BS - 315
DL - 305(PR)
SP - 150 (5# less than last time) - arghh

58/M/190

BS-320
SP-155
DL-365
=840

Two and a half months of doing the WOD's and first total.
BEN 6'3'' 86 kg 31
BS 254 lbs
DL 364 lbs
SP 110 lbs
Total=673
Will 5'11'' 75 kg 23
BS 309 lbs
DL 364 lbs
SP 132 lbs
Total=805

My first CrossFit Total WOD!

M/6'3"/39/200lbs

SQ - 215lbs
SP - 125lbs
DL - 295lbs

Total - 635 lbs

Never attempted a 1 rep max for deadlift. I surprised myself with my max. This stuff is Elite Fitness bar none...

BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB

I did this Yesterday:

Bwt- 194

Squat- 465lbs (2 misses at 495, came very close on the 1st one)

Press- 200lbs (missed 205)

Deadlift- 535 (missed 545)

Total- 1200.

I get pretty hype for total days. It was good fun.

Side note: I don't check the comments very often but, man there's tons of inspiration in here. Thanks for that everyone.

BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB

Wow, what an example from MDMelissa! I hope everyone came out all right.

Squat - 217 lbs
Shoulder Press - 99 lbs (147 shoulder presses didn't help here)
Deadlift - 193 lbs

M/5'9"/31/172lbs

Squat-245 lbs
Shoulder Press-105 lbs
Dead Lift-320 lbs

Started CrossFit at the start of 08 and I love it! I stopped lifting weights over 2 years ago so the only exercise I've done is basketball. Would love to improve on my Squat and shoulder Press, especially the later!!

30/m/5'10"/230

BS: 340 (pr)
SP: 170 (pr)
DL: 380 (pr)

Total: 890

5 minutes rope jumping + Greg's WU + BWU

BS: 125 - 130 - 135 (new PR) :)
SP: 60 - 65 - 70(f)
DL: 160 - 165 - 165(f) :(

al weigths are in KG

BW: 75 KG

M/5'8"/24/175lbs

I played college football, and used to always train for size and strength, believing them to be synonymous. For the past 4 months, which is really no time at all, I have been doing only CrossFit WOD. I've dropped 10lbs that my body didn't want to be carrying, and am far stronger than I have ever been. Todays CFT was a PB for me in all three exercises. What a fool I was. haha.
BS = 355lbs
DL = 385lbs
SP = 205lbs
CFT = 945lbs

as predicted, a frustrating day:

BS 275-300F-300F (lifted 300 on Sunday and felt like I could lift more)
SP 155-165F-165F (lifted 165 on 31 May, but shoulders were cooked from tues)
DL 315-335-355F (max from 31 May is 352)

765 total = 4.27xBW, down from record 4.34

M/40/5'11"/175

SP: 115
BS: 235(PR)
DL: 335(PR)

Total: 685

F/38/5'6"/140

SP: 75
BS: 160(PR)
DL: 185(PR)

Total: 420

Mark M/48yoa/154 lbs

BS 225 pr
Pr 110 pr
DL 275

Total 610 pr

Thanks for all the replies...this community is great and i literally came across this website (by recommendation) just 2 days ago.

For me, soreness = success so if pushups and dips are ripping those fibers...then no more bench press for me :)

M/47/6'/185

BS: 275
SP: 175
DL: 275

Total: 725

Sq 330 (+10) PR
Pr 140 (-5) -- 135/145x
Dl 315 (-10) -- 325x/295
============
Total 785 (-5 off PR last time)

F/23/144

Squat: 205, 215, 220 (PR by 5#)
Press: 80, 85, 90f (PR by 5#)
Deadlift: 250, 260, 265f (tied PR, the last rep didn't get more than an inch off the ground, though)

Total = 565

bw 165

last time:

squat 275
sp 125
dead 455

this time:

squat 275
sp 125

box squats

first CFT
BS=275
SP=145
DL=345
total= 765

Jarhead - I too came from a bodybuilding/powerlifting background. Before Crossfit I was benching 280 for 6, after crossfitting for 6 months - the last Lynne (max benchpress/max pullups X 5) I got 280 for 21 reps, the next set I got it for 15.

Crossfit works.

M/34/180
Dead: 390
Squat: 345
Press: 175
Total: 910
F/31/118
Dead:195
Squat:175
Press:85
Total: 455

Maz,

That is awesome...and thats what i want. I just want to be able to bench press 225 and 'x' number of times preferably 15> and with crossfit I may be able to achieve that

Off topic post...

Not sure if this has been discussed before since I do not frequent the board on a regular basis...

Have the Glassmans ever been nominated or considered for nomination for a MacArthur Foundation Fellowship Grant?

They certainly seem to meet the general criteria as posted here

http://www.macfound.org/site/c.lkLXJ8MQKrH/b.959463/

The Foundation does not take unsolicited nominations so the letter has to come from their pool of nominators. If there is a nominator in the crowd or someone who knows one I think they are worthy of consideration...

just a thought.

1st CFT

BS - 245#
SP - 105# (weaksauce)
DL - 315#
---------
665

M 28/6'/170

31/M/5'6"/180

BS: 335
SP: 145
DL: 365

Bad day today. Interruptions, poor sleep, and lack of focus.

Backsquat - got 295 then was interrupted for 15-20 minutes then failed at 305 twice.
Shoulder Press - got 145 - I think this is my year long PR. Felt good. Went for 150, got it, then saw that I did some slight knee bend in the video.

Deadlift - warmed up then went for what I thought was 365. It wouldn't come off the floor. I tried again. WTF? Turns out I loaded 385 by accident. I went down to the true 365 and did my final attepts. I got it off the floor, but felt my back get weak before I got it up to my knees so I ended the lift. Incomplete!

Had a potential 800 today but things didn't go as planned today...

m/185/37/5'8"

bs-275
sp-145
dl-355

cf total=775

My first CFT :)
37/F/160

BS: 165
SP: 60.6
DL: 154.4
-----
380

How much fun was today. It was BIG FUN.

First CrossFit Total with having sufficient weight.

wt- 120lb

BS- 115lb
SP- 65lb
DL- 155lb

total - 335

MH #24-
Your friend is likely talking about maltodextrin. Stick with yams, sweet potatoes and fruit if you need dense carb sources for your blocks. I'm not a fan of liquid food.

Greg Everett-thanks dude! The new digs is going to be AWESOME!
Robb

m/33/165
cfwu x3

squat 265
press 125
deadlift 300
Total = 680 PB!

PB on the press and the dl.

SP: 135
BS: 295
DL: 315

Total: 745

3 rounds for time:
21 bicep curls
21 rope extensions
21 calf raises
21 http://www.abcoaster.com/

are there any crossfit gyms currently using the ab coaster? Looks like a great, functional strength product...

Going to sit this one out because I am racing saturday in the Mt. Evans ascent. I feel like a wuss to be missing one of those rituals of the tribe. Congratulations to all who pr'd today, whether in the total or an individual lift, that is a wonderful feeling to be celebrated.

I can actually see Mt. Evans from my office window here in Denver. Normally I love it but this week it is a little unnerving. Is it staring at me?! I swear it looks like it is growing taller every day.

BS: 250 (PB)
SP: 130 (5# short of PB)
DL: X (protecting a sore back)

Robb Wolf (CrossFit NorCal)-Congratulations on the new digs! My 500sq ft of CrossFit Fredericksburg workout madness (aka my garage)pales in comparison! Best of luck

BS: 235 lbs.
SP: 135 lbs.
DL: 365 lbs.

CF Total: 735 lbs.

m/28 yrs./210 lbs.(I'm a little soft right now)/6'2"

CF TOTAL:
January: 555#
April: 685#
May: 720#
June: 740# (started doing the lifts barefooted!)

Shoulder Press: 125#
Back Squat: 290# (PR!)
Dead Lift: 325# (PR!)

Girl Power!

ARMY STRONG!

BAGRAM, AFHGANISTAN

m/31/230

CFWU

BS: 365 (PR)
SP: 185 (PR)
DL: 365

M/38YOA/5'8"/180
DL=305
BS=325
SP=180
Still stuck with the shoulder press. Elbow is still not strong enough to push harder.
Total weight=810

WU 2 mi run
WOD
BS 220 AtoA
SP 155
DL 315

I am mad, p**'ed off, frustrated. My intent was to redeem myself after my horrible showing on Tuesday. But I missed three out of the last four attempts today, (last SP and last two DL). Deads are usually my best lift, not today. Still stuck at 77 on SP, Deads 12lbs below max.

One a positive note, I did pr the back squat!

BS: 175(pr)
SP: 77
DL: 180

Total: 432 (4lbs off from last time)

I'm saving the Total for later in the month so I went head-to-head with Mr. Corson again and the lady of the day was 'Jackie.'

6:15 as rx'd for over a minute improvement from Feb 7 2007. I'm a different CrossFitter now but still quite happy with that time, sub-6 is definately doable. 3:33 row, I didn't put the bar down in the thrusters (although I paused about 4 times) and the pull-ups were 23,3,2,2.

Nervous but focused before the WOD and very clear-headed during; strategy worked well; next time I could probably do a 3:40 row and only pause 2 times on the thrusters and then go straight through on the pull-ups.

Post-TBT.

BS: 290
SP: 145
DL: 320

TOTAL: 755

M / 205 / 39 DOB 20JUN68 (yes I turn 40 tomorrow)

Press: 185
Squat: 365
Deadlift: 470 * (PR by 10 lbs)

CrossFit Total: 1020

10-9-8-7-6-5-4-3-2-1

20 lb Burpee-Thruster
95 lb SDHP
HSPU

28 and change.

I am really bad at HSPU's...

Was not mentally up for a total. For me, it was too close to the last one. I know there is a reason for posting it but I just was not ready for one today.

31/M/150/5'8"

Two new PR's

CFWUx2
Squat= 233(PR)
Press= 131(-4#)
Deadlift= 282(PR)

Total= 646(PR)

m/34/185/5'11"

I has been a while since I have posted. In the mean time I have traveled the country interviewing for faculty positions at various universities. The whole time preaching CF. I have to say my proudest moment is when my wife, mother of our two wonderful girls (4 years and 18 months) has recently begun CF at home. We need to figure out a PU bar, but none the less - Jamie is drinking the kool aid. SO proud!

Today

Road bike 20 miles
Fran breakdown for warmup (7 down to 1 rep - thruster/PU combo)

CFT = 810

SP = 175
BS = 340
DL = 295

Thank you Mr. Glassman for your passion. You contain a rare ablity - to build passion and confidence. Thank you!

M/28/185

1st time ever doing this.

BS=355
SP=155 **failed @ 165...shoulders are still hurt up from the 148 reps on Tuesday**
DL=345 **could have gone higher, but cautious w/o belt**

TOTAL=855

M/19/6'4"/~175LB

Got 7-6-6 dips in warmup.. working my way up to 3 x 15. And while i am home for summer i will GTG for pull-ups. I need to get them up so i can actually do the WOD without jumping-pullups.. lol

WOD:
BS: 210
SP: 95
DL: 245

Total: 550 :(

SQ - 305
SP - 105
DL - 315

Total - 725

255-145-330= 730pr

Shoulder press 65 kg (PR by 2,5 kg)
Deadlift 150 kg (PR by 10 kg)
Squat 130 kg (PR by 10 kg)

Total: 345 (762#)

Maz (#88):
Thanks for posting your comment. That's great. I've been concerned about the bench press, after starting Crossfit 3 weeks ago with no benching since that time. It's hard to imagine that doing 100 pushups or 50 ring dips can lead to any improvements on a 325# bench press. Did you do any benching in addition to Crossfit workouts, or did the bodyweight lifts alone improve your BP?

First full week of CrossFit ever.

24/250/m/6'3"

Squat 405
Press 185
Dead Lift 455

will get to the comments later...

CFWUx1
Back Squat 155-175-190f (PR'd 185 yesterday.) = 175

Shoulder Press 55-65-85f-75f-70f (i miscalculated that jump to 85, was supposed to be 75.) = 65

Deadlift 232-243f-243 = 243

CFT = 483 exactly the same as last time.

my core was so tired after making up those max squats yesterday that today i was spent after the squats. i was seriously physically tired after this workout. typical day 4 of the 5/2 cycle that i have seen so far. talk to me tomorrow after my workout and i will be all jacked up and giddy (cause i have 2 days off.) i need a nice metcon tomorrow -- need to be left heaving in a puddle of my own sweat. 3,2,1...

ck

M/52/180/5'8"
Some days the energy and will is there and somedays it is not...just like today.
Crossfit Total 315, 145, 360 = 820

m/37/197/70"

305-135-385 = 825

Compare to 5/30/08 (755) +70 PR

Overall good day today. Weak sauce on the BS. First rep at 305 failed to achieve proper depth so I just did another rep and got it. 315 was high, so it doesn't count. Shoulders predictably tired from Tuesday, but tied last PR. Huge PR on DL - got 345 last time and 335 for triples day. 365 was easy and form was good, so went for 385 and got it. All the BE must be helping with the stability.

Black Dragon 6 - huge numbers! Nicely done!

#97 Kammi - nice job on your first CFT!

150lbs.

Will probably pull a double today with doing CFT later on this evening.

This morning,

Helen as rx'd: 6:51 (pr, previous was 7:11)

Thank goodness for pose and butterfly's

34/M/77kg

BS: 135kg
SP: 77.5kg
DL: 175kg

CFWUx2

SQ - 235 (PR by 20#)
SP - 115
DL - 275 (PR by 30#)
CFTotal: 625 (increase by 50)

2 1/4 mile sprints

I got 2 new PRs but a little bummed about Shoulder Presses. Could not increase the weight. My back could not handle the load.

F/32/178/75" 1st time CFT

BS-75
P-65
DL-115
CFT=255

M/32/213/75"

BS-285
P-135 (155 miss)
DL-375
CFT=795

Did tuesdays wod today since I missed it and was "realy wanting to do it.
Wod done as rxd in in 25:04 not great time but a great exercise!!

asrx'd

BS 375
SP 205
DL 455

CFT 1035 New PR

My shoulders still ache from the presses the other day.
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

this am- 230/95/305

PB- 235/105/300

BS 100KG SP 65KG DL 180KG T345KG PR by 15kg
Strange felt tired and unispired today but yet another new PR. Discussed this with Staff Rutter and said the same it is amazing how Crossfit keeps producing new highs. Did tabatta press ups aswell picked a number to hit for each set (12) Felt really strong could have gone higher. Then sat and watched someone performing 3x10 curls 3x10 tri extensions etc... looked so strange, all that resting. Could never go back to that!
M A42 70KG 5'11" IC1

been using the cf wod now for about 3 weeks and love it. did my first cft today. i'm almost 47, 6'3", 175lbs. did 275 deadlift, 135 shoulder press and 255 squat. total for my fist cft of 665. let's see how it goes on the next round!

Hm, did tuesdays workout today, 3 hours before thise one, so my shoulderpress was a bit off.

95kg squat
40kg shoulderpress (could have done 42.5, failed at 45kg)
105kg deadlift. (yeah, passed that 100 barrier. Just 95 more kg's to go!)
240=529 and I could have done 247.5kg=546lbs

32/m/190/6'

CF+
BS 315
SP 175
DL 405

Total=895 inching towards 1000

M / 32 / 213lbs / 72"

Warm-Up: 2x - 15 Sit-ups/15 Push-ups/5 Pull-ups/10 Dips-ups

WOD:
Back Squats:
135# - 10 reps
225# - 1 rep
275# - 1 rep
295# - 1 rep (PR)

Shoulder Press:
95# - 5 reps
115# - 1 rep
135# - 1 rep
155# - 1 rep (PR)

Deadlift:
135# - 5 reps
205# - 1 rep
255# - 1 rep
275# - 1 rep (PR)

I haven't ever done 1 RM before so I had to guess and work up to my 1 RM/PR. Its amazing that even through you aren't smoked from this workout, I was still sweating and felt like my muscle were worked. Loving CrossFit!

SP:185
BS:315
DL:430

First time doing the CFT. I was on a rest cycle last time it came up which I was bummed about:(

Shooting for 900, but the actual results were:

BS: 335
SP: 165 PR
DL: 385

TOTAL: 885

#141
Wow Wade: PR on all 3 lifts? Excellent work!

I wasn't daisy fresh after this workout either.

The 2 CFT's so close together could be in preparation for those people competing in the games. That'd be my guess.

51/M/140/66"

BS: 175
SP: 80
DL: 220

CFT: 495

well below PR on BS and DL. one of those days.

M 36/ 6'2" 250

sp 205
bs 410
dl 475

total: 1,090

Yeah Miles, pushups on rings are a hoot. There is a great video of Nicole knocking out some great variations for them as well.

Oprah on the zone?

M 40/ 6' 225

sp 185
bs 315
dl 405

Total: 905

this am- 230/95/305

PB- 235/105/300

31, 5'6", 159lb, M

sp 135
bs 315
dl 315

Total: 765

29/M/222

rx'd 855

M 20/ 5'9" 180

bs 360
sp 170
dl 415

I'm new to crossfit wondering does anyon know how i can increase my running endurance...or my endurance in general without sacrificing strength. Any help will be useful.

32/m/210/6'5"

BS: 325
SP: 175
DL: 415 (PR)

Total: 915 (PR)

40/m/6'8"/260

I've never been much of a squatter or weightlifter so all this is very new to me. All of these are personal records.

BS=225
SP=140
DL=305
TOTAL=770

Thank coach! You've made my workout very different and, dare I say it, FUN!

Hi my father 59 years old/160lbs/5.11 did

Bs-61lbs
Sp-80lbs
DL-141lbs
300 total

My father has been doing crossfit for two month and is very depressed with his results
He wants to be a crossfit trainer but says that he is to weak to be one.
I would like to know if that is true (that he is to weak to be a crossfit trainer)
and if his results are really bad.

Thank you for any commenter that posts a follow up comment.

33 m 195#

I normally only post the rx WOD, but I had to post my new PR for Fran. I did it with some Aussies in the KAF Canadian Gym, "just for fun". I guess nausea, dizziness, wheezing, and heart palpitations are what passes for fun in Australia.

Anyways...

7:23 (compared to previous PR 8:29)

Well, time to adopt the fetal position and cry myself to sleep.

Been off for a week due to work.

SP: 130
BS: 140
DL: 240 (I need to buy some more weights.)

I don't have a place to do back squats with much weight, so I can't do more than I can safety press to place the bar on my shoulders.

30/M/180

Not enough time to give the Total its proper diligence. Therefore, I made up the missed 6/7 WOD (results there). Previous Total: 825.

295 sq.
125 sp.
315 dl.

735 total.

Felt weak today, My legs were tired from a run yesterday, and my shoulders are still fried from tuesday. oh well.

28/m /5ft 7' 63kg Cork, Ireland

My first time doing crossfit total, i was very surprised with my dead lift. Not bad for a skinny runners legs and ass!

No squat rack available in gym so i did bench press instead(!)

SP 55kg
DL 145kg
BP 85kg

****--------*********--------

first CFT - F/31/220/5'9"

205 squat
75 Shoulder
205 deadlift
total= 485

Comment #151

All you need to do are the WOD(workout of the day. These will increase you're endurance by leaps and bounds and you will not lose strength as long as you're pushing yourself.

M/22/6'1"/185

Squat: 365
Press: 200
DL: 480
Total: 1045

5'9"/m/183

CFT
bs-315 PR
sp-185 PR
dead-315 (tried 335 failed)down from last cft

new CFT total= 815

First time doing a real back squat. Felt humiliating, because the damn weights seemed to weigh more than usually. Tried 160kgs, didn't work. Needs ALOT more practice. Shoulder press was ok, 80 kgs, 90 kgs didn't work. Deadlift was interestingly bad as I did 3x190 kgs some time ago, but couldn't get 200 off the ground.

gotta invest in a squat rack
135 BS
115 SP
285 DL
535 total

M/50/6'3"/261

CFT, second time:

Squat: 345
Press: 150
Deadlift: 395

Total: 890

Not much improvement from last time, although I almost got up 355 on the squat and got a nice deadlift PR. Hope to break 900 easily next round.

BLAZE -- you are about to turn 40 and you are 205 with a 470 DL and a CFT over 1K? holy crap! that is freaking awesome! happy birthday!

ck

225# bs
135# sp
225# dl

M/38/150

#158 aaron:

I am 59 and crossfitting for one year. It's been slow progress but I feel better now than I have in nearly 20 years. I started out w/ the wods twice a week. In the beginning it took me days to recover from one wod. Now a day or so and I'm fine. A year ago my DL was 185, last time I tried max DL it was 305. I have to say the trainers and athletes where I work out have been very supportive and encouraging and made the hard work and sore muscles a lot easier to bear. I feel lucky. Tell your Dad to keep at it.

BS 275

SP 125

DL 300(all the weight I have to work out with, need more weights)

Total700lbs

28/m/188

BS: 255 (PR by 15)
SP: 160
DL: 355 (PR by 5)

770 (PR by 15)

42yom / 147

Skipped this one since I am going to the Barbell Cert in FT Worth this weekend. Tried the Vancouver Madlab Workout posted on the affiliate page.

Every minute for 20 minutes perform
- 5 deadlift
- 5 hang power cleans
- 5 thrusters

Based on my weight I felt a good weight to use was 87# which is what I did for the first 5 minutes then scaled back to 67# for the next 10 minutes and finally 45# for the last 5 minutes. I was really worried about overexerting myself and being spent for the upcoming cert so I really left a lot on the table. I liked this work-out and will give it a go again sometime.

M/39/5'10/190 .BS 315 SP 135 DL 415 Doing squats 'strict' sucks, who would have thought 3-4" would make so much difference?

F/39/5'6"/114

BS: 125
SP: 80
DL: 205

Total: 410

First ever CFT for me..Ive been doing Crossfit for a little over a week now and I love it

First time maxing out as well

ShoulderPress: 140
Squat: 300
Deadlift:225 :(

CFT: 665

I was pretty spent from SP and Squats..plus my form isnt the best on DL..I want to work on that before hitting higher numbers but all together I was very happy with today. All PR's

Instead of doing the total, I went head to head with gaucoin doing Jackie, 7:01.
I went out to hard in the row (3:27) and died in the thrusters. Pull ups were too broken also. I did improve over the last time in Feb. '07, 7:31.

"CFT"
Back Squat:
135X10, 225X5 WU
275-295-315
Shoulder Press:
45X10, 95X3 WU
115-135-155(f)(f)(f)-145
Deadlift:
145X5, 225X3 WU
335-355-365(f)(f)-365

Total: 825(PR)

M/26/187
BS- 370
SP- 155
DL- 440
Overall increase of 15 lbs since last max, digging the new CF WODs.
MH

335xBS
175 P
315 DL
825 total

M/31/5'9/210lbs

First CFT
Squat 6 reps @100kg, 10 reps @100kg
180kg; 200kg (did a second time to confirm depth); fail at 220kg
SP 6@50kg; fail (flexed knees)@70kg; 60kg
DL 140kg;160kg;fail at 170kg did hold for long enough at top.

Finished with 21-15-9 x KB swing (24kg 2-hand). My pet rock seemed heavier tonight!

37/m/5'11/165

msn+ohs: 3x3 70#
hsn+ohs: 3x3 70#

bs: 165-175-180
sp: 105-110-115f
dl: 225-235-245f
total: 525

4x5 box jumps

Was Comment #103 - Posted by: drew-ct a serious comment?

m/31/229

CFWUx3

BS: 365 (PR)
SP: 185 (PR)
DL: 365

Total= 915

M/31/175lbs/5'8"

Working out with CF for one week today. All I can say is this is awesome.

BS-285
SP-115
DL-315
Total= 715

Low to moderate exercise before CF. Hopefully the next one will show a large improvement.

29/M/5'6/175

CFWU x 2

BS - 435
SP - 195
DL - 405

CFT - 1035

Legs are definatley my strongest point. Need to work more on my shoulders to increase my load weights.

im doing a home gym and am starting with a pull up bar. i was gonna buy one of those pull up/dip stations for $109.99 any thoughts if this is a good buy or should i go with a wall mounted pull up bar?

it seems neither will allow for much kipping

CFT today:

Squat ( I am a wuss at these)
185 f
185
195 f

Press
95
105 f
100

Dead
235
250
260

then after our noon WOD here at 801 I did

Grace;
Rx'd 95#
3:44

To be honest this was my first Grace ever but I love cleans!

Miranda 801
f/25/137

sp 135
bs 195
dl 165
T= 495

BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB
31/m/168/5'8"

BS:265
SP:155 (PR)
DL:345

Total =765
BBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBB

40/m/185

CFWU

BS 290 lb.
SP 140 lbs.
DL 310 lbs. pr

Total 740 lbs. pr

m/40/5'10"/205

BS 365
SP 165
DL 315
= 845

Need to work on grip strength. Can DL 405 with straps, almost got 365 up. Should have tried for 355. Not to bad for first CFT. Been Crossfitting for about a month now. Just turned 40 last month and I feel better than I did at 30. Thanks Coach, may I have another?

S-235, 245, 255(F)
P-115, 130 (weak sauce),130 (F)
D-255, 285 (weak sauce),300 (rounded)

To the guy in comment 12 and 13:
While CrossFit NorCal is definitely to be congratulated for their awesome expansion (into a facility most collegiate programs would envy), I take issue with your use of the term "hoser". If you have the guts, I'll meet you behind Burgener's garage and you need to show me your Canadian passport or you owe me a Labatt Blue. That said, nice work Robb, you hoser, and thanks for all the help you are giving me and our athletes.

BS: 110kg/112.5/115 (all below parallel and from bench as no racks)
SP: 70kg/72.5F(half way)/70 - 70kg no problem now
DL: 160kg/162.5/165(PR)

Total: 759

#190 - patrick

I wouldn't go with one of those cheap dip / pullup stations. It's not very easy to kip on most of them and they usually have a wide frip only.

Check out the stand alone pullup bar on www.tacticalathlete.com, it's on the bottom right of the CrossFit homepage. It's a much sturdier pullup bar.

#190 Patrick,
I installed one of these over my basement door. It really is perfect because there are extra studs on each side of the door for support and you can easily kip through it.
Of course I just have the 40" single unit.
http://www.amazon.com/Chinning-Bar-3-Unit-120-Wide/dp/B00162WKLS/ref=sr_1_79?ie=UTF8&s=sporting-goods&qid=1213905688&sr=1-79
Hope this helps.
K-

M/28/5'10"/190

S - 295
D - 375
P - 165
T - 835

An improvement but not a great workout, 50# total increase. I got in trouble for dropping the weight at the YMCA on deads so I have to lower the weight 'slowly' which really hurts my intensity. Also, my shoulders are still a bit sore from Tuesdays workout.

M/29/194
SP-165 (again, stuck at 165)
DL-405
BS-315
TOTAL-885

cfwux3
175,165,275

m/19yo/5'9"/174lbs

BS-245
SP-135
DL-345

total = 725.

disappointed about DL 100 more than BS. i know what to work towards now.

CFWUx2 + 5 mins abs, Stretching + GHD;s for sit ups.
In my warm up did 2x 12 kipping pull-ups in a row. YEAH, that is no
longer a PR it's now my norm!

BS: Had my friend Nick watching my form to make sure the bar was in the
correct position and that my squats were all legit. Stuck a 25# plate
with the medicine ball under my butt and made sure to touch each time.
Started my warm up with 45# bar. When he form felt right, I increased
to 95 x3. Form was awesome but felt so weird and uncomfortable. It's
amazing how light 95# feels when the form is correct. Still need someone
there watching me on this one though.
105x1(pr) 110 (f) stuck in the whole and had to dump.
Last one 110 PR!! That felt awesome. I just need to get used to the
feeling of where the bars rests on my back. Never had it that low.
Helps tremendously on the weight load but really feels weird on the
shoulders. Will take some getting used to.

SP. 45# x3 for warm up.
60#x1 then tried 65 x3 FAILED! My PR last time was 70! So
disappointing! But my shoulders where just smoked! YIKES!

DL 95x3 for warm up 115x3 warm up 145 x1 (my last PR) 150 PR!!!

CF Total 320 up 15# from last time even though I was 10 pounds lighter
on the SP. Funny how that works.

Not feeling too bad today. I think I should have stayed and knocked out
a mile or two for some aerobic training. My arms feel worked but not
smoked.

Lysa

34/M/181

BS:315
SP:165
DL:365

Total:845

DL: 405(PR) - nearly passed out on 415(f)
SP: 165(PR) - barely made that one
BS: 285(PR)
CFT: 855 (PR)

Banner day!

Aaron #154, 155, 156, 158
Your Dad should stick with it & his #'s will improve greatly. It takes time & good diet. Strength may not be a requirement to be a trainer, but it probably sure helps to have an adequate amount. Just hang in there and keep working at it.

DL: 405(PR) - nearly passed out on 415(f)
SP: 165(PR) - barely made that one
BS: 285(PR)
CFT: 855 (PR)

Banner day!

Aaron #154, 155, 156, 158
Your Dad should stick with it & his #'s will improve greatly. It takes time & good diet. Strength may not be a requirement to be a trainer, but it probably sure helps to have an adequate amount. Just hang in there and keep working at it.

Squat: 405
Shoulder Press: 160
Deadlift: 380

total: 945

It's been awhile since I maxed...and most of my hesitation with squats/DL is psychological (ACL reconstruction 6 months ago)

280 Squat
145 Press
330 Deadlift
755 total

750#

33f/120

CFT: 467
BS: 135,145,155
SP: 65,75,77
DL: 205,225,235

*no prs today but at least my total didn't go down from my last one which was the exact same.

405 deadlift
315 back squat
195 shoulder press
995 total

so close to 1k.
Crossfit is King

m/32/190

BS:345
SP:165
DL:365

TOTAL: 875

m/17/180
5'6

bs: 430
sp: 175
dl: 505 PR

total: 1110

m/30/205

BS:365
SP:195
DL:435

TOTAL: 995

42yom 180lbs

CFT

BS
WU: 135 x 10,155 x 10, 185 x 5.
Working Sets: 205-220-225-230(PR by 5lbs).
SP
WU: 95 x 3,105 x 3.
Working Sets: 115-120-125-130(F)
DL
WU: 255 x 5,275 x 3 ( I felt exceptionally strong on DL today).
Working Sets: 290-300(Old PR)-310-315(New PR!)
It took everything to get 315 up but the bar was creeping up and never stopped moving! I remember just going over the 300 mark like last month so I’m pretty pumped!

BS: 230.
SP: 125.
DL 315.
Total: 670.

It could be better but I think it’s respectable…

CFWUx3
BS - 250
SP - 140
DL - 315

Tot - 705

M/26/177cm/78kg

Squat: 135kg (5kg improvement)
Press: 72.5kg (2.5 kg improvement)
Deadlift: 165kg (15kg improvement)

Total: 372.5kg or 821 lb

Tried this last time about a month ago. Quite happy with the improvements :)

M 29 193 6'2"

first time doing this:

BS: 385
Deadlift: 365
Shoulder Press: 175

925

BS 286
SP 133
DL 308

Total 727

did my WOD today, mix of Elizabeth and Diane:

21-15-9
Deadlift
Ring Dips

8:45

hahaha that video is gold.

squat 310 pb
press 175 pb
dead lift 385 (pb 400)

total 870 (pb 875)

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

cfwu

WOD:
BS 245 (matches last pr)
SP 100
DL 275

CFT = 620 (total pr)

Back squat - 377lb
press - 164lb
Deadlift - 499lb

1040lb total

Turns out, my shoulders are still smoked from tuesday, because my shoulder press was abysmal.
At least I PR'd on the other two.

BS 315(PR)
SP 155
DL 365(PR)

CFT 835

32 yom 240 bwt
didn't have access to weights so did at park near where I am staying
as many rounds in 20 minutes of:
5 pull ups
10 ring push ups (feet on ground/rings 1 ft off ground)
15 24" box jumps with full hip extension at top
rds: 7 +5 pu's 10 ring pushups 5 box jumps

1st real CFT, as last time could not back squat more than I could get overhead :(

Shoulder Press: 85
Squat: 200 (tie PR)
Deadlift: 230 (PR)

CFT: 515

Back Squat 335 lb
Press 175 lb
Deadlift 495 lb
Total 1005 lb

Having someone scoring my squats definitely was a wake-up call. I thought I could squat over 400 pounds, and I can--to an inch above parallel. Need to start working the technique again at lighter weights.

Also, here's a question for anyone interested...how come I can bench press 335 lbs, I can do HSPUs (bw 225 lbs) with minimal wall contact, yet I can only shoulder press 175? This is driving me crazy! I need to go to one of Coach Rip's seminars I guess.

Dan

CF Total

Gave myself one lift for each cos I'm going half volume for the next couple of cycles. Interesting experiment with the Games coming up

Squat 312 (Failed on 367 so this is my last warm-up rep)
Press 188
Dead 400

Total 900

Well below my last effort but good enough for now

Cheers, kempie

Well, I was pleasantly surprised when I compared my new numbers to my old ones. I thought my old DL was 365, turns out it was 345.

Also, it seems like my squat lags behind my deadlift significantly. Has anyone else experienced this?

SP: 135 (+10)
BS: 255 (-10)
DL: 375 (+30)
Total: 765 (+30)

Squat: 315
Shoulder: 150
Deadlift: 300

Total: 765

A bit disappointed to say the least, but it gives me something to shoot for next time.

First CFT
M/23/6'/190

BS: 295
SP: 135
DL: 345

Total: 775

Will do better next time.

Did the OHS, FS, BS workout yesterday so pretty fried but...

BS: 285
SP: 150
DL: 425

Feeling good, hoping for metcon tomorrow.

So I stop into the gas station on base today to pick up a few things, and as I'm browsing the merchandise in the checkout lane, I see the cover of this week's Navy Times. In huge bold letters it reads "GET FIT FAST" and there are four pictures of people doing dips, pistols, cleans and rowing. I immediately think "Wow, that looks just like CrossFit" and then my eyes scan the smaller text below the headline: "CrossFit: The 20-minute workout craze that's sweeping the fleet". Needless to say I had to read the article. While I was a bit disappointed that it almost exclusively referred to Marines and SEALs, I can't say I was particularly surprised. In any case, I'm always happy to see more face time for my new favorite hobby.

Squat: 450 (pr)
Shoulder Press: 165 (pr)
Deadlift: 423.5 (192.5 k) (pr)

RE: BENCH PRESS

I will agree that the BP isn't as functional for teaching functionality. According to Coach Rip, the shoulder press is more functional for teaching pressing power. However, the benefits from the BP can still be utilized in every day life (ie. the example the firefighter gave about having to push a dresser off). I usually sprinkle in a heavy set of BP's every week or two, and I have been consistently seeing improvements. Like others have been saying, the advantage of CF is that because of the ring dips, pushups, and other movements, you're chest doesn't miss BPsing every other day.

sp 85 (did the 147 presses yesterday...toast)
bs 155
dl 215 PR

455 First CF total

Mixed feelings from today. 5lbs. better than last Total. Had my new Do-Wins on, still getting used to them. Need way better performance on squats and deadlift.

SQT: 340 (Failed twice at 350)
SP: 195 (Failed twice at 200)
DL: 435 (Failed at 445)
M/33/195lbs.

SQ 275
SP 170 (missed 175 twice, sooo close)
DL 355 pr (felt easy, prob could have done more, but ran out of time)
Total 800lbs, 40lbs more that my last CF total.

37M/5'10"/165#

As Rx: BS 300 + SP 150 + DL 370 = 820.

WOD:

5 rounds for time

10X 225lb DL
400m Run

27:19

29M/5'10"/160

As Rx
SQ 225 (+20)
SP 150 (+0)
DL 318 (+15)
CFT 693

First ever CFT
Shoulders: 190
Squat: 385
Deadlift: 365
CFT: 940
"Live free or let me die!"

squat 275, sp 135 (tough!), dl 295

tot 705

27/m/181

No CFT - back is sore

Karen - 6:16
150 wallballs for time

M/48/153

Tuesday WOD, details there. 22:10

Kammi #97: strong first CFT. Congrats.

Kempie: looking forward to seeing the results of your "experiment".

CapeCodDave: where are you on the Cape? I'm visiting next month.

350 back squat
155 shoulder press
335 deadlift

840 cft

BS- 248
SP- 155
DL- 335

738

I've gotten 170 on the SP before, but I'm still hurting from those 147 reps on Tue.

F/37/143/5'4"

Went to "intense" class tonight, so no WOD for me.

Stephane #193-

Thanks for defending the Honor!

345 - bs PR
135 - sp
375 - dl
---------
855 TOTAL

28yrs/M/165

S: 275
SP: 185
DL: 335

CFT: 795

Not good at all...need to work on my squats something fierce...all of the CF Endurance stuff blowing out my legs!!!

Still shoulder sore from 147 SPs the other day...
That hurt my SP this time, surely...

1st CFT (SEP 07) = (205,155,300)660
2nd CFT (APR 5 08) - CFT = (285,175,295)755
3rd CFT (May 30 08) = (295,175,315)785
This Time = BS - (225) 315 PR (225, 275x3)
SP - (135, 185f, 175f,) 155
DL - (315, 335) 345 PR

Total = 815

29yo M 180lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips.

Squat Warm Up: 45lbs x 5–5 – 95lbs x 5 – 135lbs x 3 – 185lbs x 2
Squat Attempts: 220lbs x 1 – 240lbs x 1 – 250lbs x 1 PR

Press Warm Up: 45lbs x 5–5 – 65lbs x 5 – 80lbs x 3 – 95lbs x 2
Press Attempts: 125lbs x 1 – 135lbs x 1 – 140lbs x 1 PR

Deadlift Warm Up: 95lbs x 5–5 – 135lbs x 5 – 205lbs x 3 – 250lbs x 2
Deadlift Attempts: 315lbs x 1 – 335lbs x 1 – 345lbs x 1 PR

4 minutes rest per attempt.
Crossfit Total: 735 PR
Compared to 080530: 715

hi, I was told about this sight yesterday and this is the first time I've been on. I've done a little crossfit before but always ran short on ideas. I'd like to get more into it now, and am hoping to find someone close by who wants to meet up for these workouts. I live on Camp Pendleton, CA. between Oceanside and san Clamente. Anyone live in the area who may be interested?

Squat: 259 (PR)
SP: 129 (PR)
Deadlift: 314 (PR)

CFT: 702 (PR)

Most of the improvements here were from the O-Lifting seminar with Mike Burgener that was at Level 4 this past weekend. He really cleaned up a lot of small problems in my form. This was a great improvement over my 670 on the last CFT. Thanks coach!

M 33/143/5'7"

Squat - 225-245-265
Shoulder Press - 95-100-105
Deadlift - 225-245-265

Total - 635*

*New best, so good on me

squat 415 pr
press 170
deadlift 400

cft 985

415 slipped out of hands for final deadlift, with a 440 pr thought for sure I was going to get 1,000.

CrossFit Newbie (1 month)

My First Post:

Hello to all fellow CFers. What an amazing and dead on approach to fitness, and wonderful community as well.

Good luck to my fellow Aggies, Dutch Lowy and Matt Murski, and all the other competitors as well at the Games. I'll be there next year so watch out ;)

Getting my Level 1 Cert in San Diego in a few weeks.

30/M/5'9"/170

CrossFit Total: It sucked!

SQ - 300 lbs. (not near PR)
DL - 320 lbs. (not near PR)
SP - 120 lbs. (still cooked from Tue.)

Total - 740 lbs., 4.35 ratio

That's what 3 months of eating ice cream and watching TV will do!

DL ... 255
Squat ... 225
press ... 125

605#

29/f/113

5 rounds for time of:

400m run
15 clean and jerks, 65#
pull-ups, 9 reps

24:20

pre: wux1
post: abs

wow that was tough, sounded easier when i came up with it in my head. ha.

SP- 175
SQ- 405
DL- 445

1025

31/m/170
cfwu x3

sp- 135
sq- 385
dl- 425

945

21/m/160

Squat: 365 (failed at 375 twice)
Deadlift: 435 (missed 445 by a hair)
Shoulder Press: 195

Total: 995

Little disappointed i didnt break 1000, but theres always next time!

M/38/168

Back Squat – 287
Shoulder Press - 147
Deadlift – 377
Crossfit Total - 811

32/M/180lbs

Back squat- 355lbs
Shoulder Press- 155lbs
Deadlift- 415lbs

925-CFT

M/53/6'2"/230 lb.

Back squat, 1 rep 375
Shoulder Press, 1 rep 155
Deadlift, 1 rep 305

Total 835

Then "Helen"
three rounds for time
14:06

Weird day.....

back squat-285 (last time got 300, I failed at 310 and 305 today)
press-145 PRtie
deadlift-405 PR

total-835 (previous was 840, should have got 855, but planned the squat poorly)

265
145
275
total: 685

M/5'10/175 lbs/ age 20

SP: 145 lbs
BS: 335 lbs
+ DL: 365 lbs(small amount of poop happened)
_______________
845 lbs

M/51/6'/195

Celebrated 51st b-day with CFT PR of 835. Woohoo!

DL - 345 pr (old pr 325)
SP - 170 tied pr
Squat - 320 pr (old pr 315)

By the end of the year plan to be dead lifting 400 and squat at 350. When I started crossfit about 6 months ago the only lift I was pretty good at was bench press. I could barely dead lift 135 pounds - pathetic I know - and my squat was about 225. My bench press has gone form 225 to 250 and my body weight has gone from 170 to 195, still fairly lean I guess (I can still wear my 32 waist jeans). I guess what I am saying is crossfit made a believer out of me. Compared to all you young hot shots its not much at all, but I am feeling great.

One of the things I appreciate about CF is it makes you do things you may not be good at, and your total fitness improves.

I still have a long way to go - but as Kramer said - "I am out there Jerry, and loving every minute of it!"

Thanks for letting an old guy ramble 3-2-1 go!

BS: 165 - felt like I could have gone higher which is weird since i failed at 160 last time this came up
SP: 80
DL: 215 - I've gotten 220 before so this was frustrating

Total: 460 - overall 20lb increase from last time

Jodi (F/29/109)
Mobility Drills

Deadlift
95x1
135x1
185x1
225x1
275x1

Overhead Press
45x1
65x1
75x1
85x1
95xf
90x1 (matches PR)

2.5km run - 12:33 (57 second PR) WOOT!!

Squat 335 PR +10
SP 155 PR +10
DL 365 PR +20 on CFT (395 PR non CFT)
Total 855 PR +40 (which was a PR +50 by itself on 6 Apr 08)
Lovin it! Just getting stronger and stronger! At MacDill after work

34m/170/68in

225 - bs
285 - dl (pr)
105 - sp (pr)

2nd time doing CFT.

40 up on my last dl, and 10 up on my last sp.

M/24/5'11"/220

BS 225
SP 145
DL 245

Total 615

24m/5'8/155

BS - 265
SP - 105
DL - 305

Total - 675

PR on everything. Glad I bought extra weights for the bar!

M/31/219

CFWU X 2

Back Squat:
185
225 PR
235 PR
245 fail

Shoulder Press
135 PR
145 fail
145 fail
145 PR

Deadlift
275
295
305 PR
315 fail

685 CF total

New PRs in all three lifts!

Aaron: In addition to what others have said, your father should bear in mind that a CF trainer must be able to spot form flaws and be able to correct them quickly. The mere fact that he can't put up big numbers doesn't mean that he can't teach others how to do so. Get to a cert!

CFT 890 355/165/365

Hooverball is a blast, always gets rave reviews at command PT. Volley ball net, 4 or 6 pound ball, serve it, catch it, return it. The fruits of competition, aka sweat, follows soon therafter.

Paul