That is an amazing picture!

Just got to watch the video from yesterday- Kallista that was an outstanding job! Rock on girl! I must have watched that video 4 times already. It is very inspiring! :)
Erin

Not sure if my body is ready for a CFT just yet.

Rakkasans! Hooah!

Must have sucked being in the middle of FGB and having Kelly coming around pointing out your flaws for the camera.

First CFT!!! Cannot wait for tomorow :)

Location on the picture? Looks like tents in Kuwait.

JWB_atm_93:

You picking up from Kempie?

If so, good on ya!

Is it me or CFT has been comming up pretty often lately!

I have a question for you all. I was 1 rep maxing on bench (I know not a very crossfit thing to do) and after I was done the lower left portion of my head (upper left of my neck) really hurt. I was wondering if the strain did something. I don't think its my upper neck because movement does not hurt it, only the strain of lifting. I was doing the wod today and it started hurting BAD again 20 pull ups in. Any similar experiences or guesses at what I did? I know, not very specific, I might need to see a doc. BTW, great job Kallista and all at the games, I'm impressed as hell.

nice timing this should be fun

I like the fact that it comes up often. Helps me know that i am getting stronger. Sometimes you wonder, especially if you are new or newer to CF

Love the vid, love the WOD. Coach, thanks for giving people like me a chance to get some serious strength training in.

Yes! This will be my third Crossfit workout, and it's great to know where I stand before I start chugging the Crossfit Kool-aid =)

Wow this is the third time in a month and a half that CFT has come up as the WOD. I will see if I can pr even though it only has been three weeks since the last CFT. 3...2...1....GO!

That picture is the coolest thing I've ever seen

#11 Nathan

I'm no expert by any means, but I had the same exact thing you were talking about, and the first time it came up was during bench press, like you said. For me, it was a muscle in my neck that got tweaked and spasmed in the back-left portion of my head. It didn't hurt when I moved it, but when I pushed myself physically I would get serious migraines that would last for hours. All I did was go to a chiropractor and they did a few things (all of which are beyond me) and it hasn't happened since.

I hope this helps.

I am in the Norfolk (VA Beach) area for temporary duty (8 weeks) with uncle Sam, wondering if a local area XFit affiliates would hook a brother Xfitter up with a comp visit and assist me with some technique issues, (got to get ready for next years games)

Thanks in advance for your assistance

John
Army Strong

is that a bridge layer???

Perfect workout!

To my San Diego friends, I will be in town next weekend for the cert and my place to stay Saturday night just bailed on me. Does anyone out there have a place for a Texas boy for one night? If so let me know. I am willing to compensate you. david_f_nichols@yahoo.com

thanks!

#6

Or it coulda been nice to have your form corrected while doing FGB, so you get a better score. ;)

I know I'd rather fix what's wrong while it's happening, rather than beating myself up about it afterwards with woulda coulda shouldas.

The only problem I have with that video is - Kelly Clarkson.

In NYC.

I'll be doing this at CrossFit South Brooklyn. I plan on hitting up the new CFNYC boxes in Manhattan and BK while I'm visiting.

If anyone wants to go at a run or something outside with me hit me up.

I want to keep up the running and extra stuff along with the WOD while I'm in NYC. It was so easy to stay active in AZ. I'm going to keep Zoneing and working hard. The heat is a serious issue here though. I never got the difference between humid heat and dry heat until now. YUCK!

It was so great to meet and hang out with some of the coolest people on the planet this weekend - Dale, Apolloswabbie, Bingo, Dave Leys ;), Tony Blauer (see you next month)..

Spider Chick, Sevan and Carey - always a pleasure.

too many other people to list but you guys all made my weekend. I'm never surprised by the quality of CrossFitters. Too cool for words.

how the hell can people be smiling during/after FGB?

Does anyone else think that Khalipa winning the CF games think that he is the perfect example of crossfit. A big, very strong guy that can move very fast(his deadlift workout was amazing...right next to OPT, and smoking him in the burpees portion). I'm not taking anything against the smaller guys, it is amazing they are so strong when you think of % of body weight.

How do I go about this...increase weight until failure? I can Deadlift 335...so I would do a warm up, then maybe do 225, 275, 315, 335, then 340? Or just 1 rep of 335?

surprised to see the CFT come up again, this will be my third in what seems like just a month or 2. we'll hit it hard up here though, last one was 15 pounds better than the first, hoping for another 10-15 pounds this time.

great pic!! my new background!

#5 - I think Melodia was talking to you Jason! And I totally have to agree. Getting those pointers in any form never sucks, especially if you get to go back and watch what he was pointing out later. We're all just striving for virtuosity.

That video was the perfect mix of great coaching tips and great humour (besides the fact that any vid with Annie dancing is a keeper!). Of course, I never want to hear anyone talk about chugging warm fat before a WOD. That's just friggin' mean, K-Star!

#26, Jarhead, click on the CrossFit Total link and it will take you to the CF Journal article that fully explains the Total.

That was a good video. It was entertaining and very informative.

press: 135
DL: 320
squat: 260
are straps allowed? i use them for my right hand only because of massive muscle/nerve/tendon damage in feb. my left hand slipped though. the strap also kills my pu time wrapping it every set

Jeff, I'm looking for post #3 today! Take a peek at my second post ystd, around 570 or so.

Hey "Mini-Me", I really enjoyed meeting you, and particularly enjoyed our brief chat at dinner on Sunday. Remember Sweetie, as our mutual friend Spider Chick has shown just by how she lives her life, own your personal space. Own your space. Own yourself. Everything else will fall into place, including the "where am I going to live" thing.

I'm old, and the hype gets hard for me. I'll be watching quietly from afar, and I'll be cheering you on, even if you don't hear me.

===========
TODAY'S FAQ
===========
"CrossFit Total" (AKA CFT)

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Warm up as necessary. Work up to your one rep max on back squat. Then work up to your one rep max on shoulder press. Then work up to your one rep max on dead lift. Add the highest number for each lift to get your total.

Example: 225 BS + 120 SP + 280 DL = 625 CFT

If you are looking forward to a competition, you will only get three official tries at each lift. Warm up, then refer back to your notes and choose your weights carefully. A "safe" weight near your max that you know you can get, then gamble on the increases looking for a PR. In competition, there is no going back. You can only retry the same weight or increase the weight.

#19 sprwally-
That is a machine for moving shipping containers... or mounting rings for muscle-ups in austere envirnonments.

2 questions for the hardcore crossfitters

1. are you lifting weights in addition to CF and if so, what type of routine? I have been mixing and was thinking of going to an upper/lower 2 day split. Either that or I'm going straight CF...getting addicted.

2. If you had to explain CF in a few sentences what would you say?

email me at steveruss@comcast.net

Thanks guys Hoo-Yah CrossFit

#28 - Brett?

You know I love the coaching! I'll hit a fat chugging "Fran" with you tomorrow, you in?

#32 Bingo : Thank you. Spider Chick is a great role model. I think we have a lot of things in common already like our love of life and love of men. But there are so many things I can learn from her. I can't wait until I'm as cool as she is.

Hysterical video. Especially loved the part with Castro. Priceless.

Looks like some Engineer know how in that pic.

Jwb_Atm_93- Nice simple break down of the CFT. Looks like the torch has been passed, Ah Bingo?

Get some, Go again!

RAKKASAN!!!

I am running a day behind, so manana will be "Angie."

Last cft was 905, which is a bit lower than my previous best, but I am working on true squat form. I negate each previous attempt; one thing crossfit does is force you to fully critique your performance/technique.
Goal 415dl, 365 squat, 185 press which would yield 965.

i am SO GLAD that the cft is the wod. i really wanted to do my cft this week but i wanted to stick with the posted wod.

I'm so jealous of you. We arent even allowed to have pullup bars outside of the TOC.

nice iv been wanting to max out can't wait

lookin for s.p.155lb/280lb dead lift if all goes well back squat will see

Going to have to pass on the Crossfit Total tomorrow--have a 14 mile Mountain Bike run in the PM.

Yarrr! Crossfit total: should be interesting

Regular by God

wow great picture. I rings just have been shipped!

Tried to post this same comment Monday, but it didn't work; today is more appropriate.

Whenever a CFT comes up, I try and find peoples' body weight so I can compare to see what people my weight can do with what they've got. Then I started figuring out strength to weight ratios in order to compare myself to other amazing people that post here:

For example NFL John's CFT is ~ 1443!! @ 310# his ratio is 4.65. Speal's CFT is ~ 821 @ 135# his ratio is 6.08. (and he could thrive off a third of Johns 50 blocks!)

Anyway, the point is I think it helps for comparison to post body weights with the CFT.

Just an idea/request.

JARHEAD:

Take this opportunity to deadlift MORE than 335 or whatever... You never know until you try for MORE!!!

Heyy, I see Big Al in there from (formerly) CF Vancouver. Hi!

#35 Steve - It seems to me most people do Crossfit full-time, with some skill work on the side (think handstands or double-unders). Some people take some time off CF to work on specific areas, such as strength work. I'm doing a weightlifting cycle for these 4-6 weeks, which means I'm focusing on getting my Snatch and C&J numbers up, while still doing 1-3 short metcons a week. After that, I'll be back to Crossfit fulltime. It's really the best thing I've come across for broad general fitness.

25M/6'6"/240lbs

Sunday: 100 meter sprint/100 meter lunge/100 meter farmers walk with 1.5 pood kettlebell (50m in one hand and 50M in the other) for three rounds with a 21-15-9 rep scheme of 1.5 pood kettlebell swings, pull-ups, and ring dips, between. 21 reps of each after first round of run/lunge, 15 after the second and so on.

Took about 26 mins.

Monday: One World Crew... You guys are some sick freaks. I pulled a WOD from your page and loved/hated every second of it.

10 rounds of: 10 pull-ups/10 push-ups/10 knee to elbows/10 lunges each leg/10 ring dips

29:03

Then tabata pushups, then annie.

Took off tuesday and skipped angie cause i am so sore. Not looking foreward to a CFT. Maybe i'll suck it up and do angie on wednesday after my CFT.

hoping to be back on track with the correct WOD by the end of this week so i won't feel behind anymore.

I miss communicating with everyone.

Murski, call me when you get re-adjusted. I'm ready to get serious.

Rob T- That's actually one of the reasons the Total came about. Do you want to know peoples BW so you can gauge yourself agnst people? There's more that goes into it than just BW. I.E.. Lifting experience. But I do know what you're saying & will start posting my BW if I can remember to as a ref.

There was a freak named Matt G who used post on the Boards daily. I would chase this guy every WOD, always seemingly falling short of his Times, Loads, Reps, etc... Then @ the Big Box seminar a couple years ago I met this Beast. He was ripped Water Polo player from down South. I out weighed him by like 20lbs & was maybe 4-6" taller. He owned everybody on the posts. It was a humbling experience to meet him, he was a cool ass dude too. Anyways, I finally beat him on a Heavy Thruster WOD. But it didn't really seem like such a great victory because I was a bit bigger..
..Yeah right! I danced when I saw I beat him. (Matt G if you're out there, drop me a line bro.) The moral of the story is to just go hard & lift heavy bro!

Get some , Go again!

I'm new to Crossfit, is there a standard warmup before the wod is done?

Just email at bryce_50@hotmail.com if there is thanks.

Ok... I love Kelly S. and the fight gone bad stuff, but we need more crossfit games videos!!! I did come accross a home video of Jason Khalipa's come from behind victory in the c&j on youtube.
I'm sure Tony and the Crossfit staff are trying to catch their breath after a busy weekend. Thanks for keeping us updated as much as you have.

Jarz- Check the FAQ for the answers to your question & many other unanswered truths out there. I would suggest Rowing a 500 & the Burgener Warm-up to get you going for tomorrows WOD. Hope it helps.

#10 - Nathan

I definitely cannot solve your problem, but I have experience similar pains/sensations. It seems a lot like a stinger/burner, and if you do some searches on the Web for those terms you will find descriptions of similar injuries. Usually, they are related to hard hits to the head/neck in contact sports such as football, but I have experienced them doing non-contact activities. While I am not a doctor, I did have the same pains (including stingers) when i was doing a lot of bench/chest/bi type workouts (pre-crossfit) and contribute the pain to flexibility issues in the shoulders, back and neck. I would lay off the bench for a while and work on flexibility in these areas.

Recognized Angela Piercy in the FGB vid. Angela if you read this or if you know Angela, please let her know Josh Pratt says hello, solid performance on FGB, and would love to hear from you.

Were there any navy seals in the crossfit games? or ex-seals?

How did they do?

Allison, you are too kind, and thanks I love it!

It was a treat to meet you too, and I hope you have a great NY adventure, even if uncomfortably hot.

Got to meet Kelly and his lovely daughter at the Games, too, and he's as kind as his impressive on these vids.

CFT, here I come ...

Paul

#31 no straps, strengthen up bro if you can't hold it youre DL form probably sucks. Ioften see when poeple loose their grip on the DL they are already doing a "joe camel DL"
#10 sounds like a pulled trap I get this injury often RICE therapy and some muscle relaxers for about 3-5 days and I am good to go.

Thanks for the replies, I am going to lay off on the bench for a while. Interesting comment about the shoulder flexibility, that is definitely a problem for me.

Who the f is Dave Castro? Ha!

Is that Nadia with the hot bod-ia?

CFT today means tough times tomorrow. Oh well... CFT here I come!

compressing at the heel? loading the hamstrings? keeping the posterior chain connected to the movement? Doc Starrett is MY COACH!

How come nobody looked like they had disaster pants at that Cert?

Un-Scared!

Having the assets at a nice, huge FOB to do creative CrossFit workouts is awesome. Here, we get our Crossfit in by donning 80 lbs of gear, chasing down bad guys, and NOT having access to great supplemental institutions such as Green Beans or Pizza Hut. Rock on. I will keep on doing the WODs after our patrols, engagements etc. in our non-air conditioned gym during the midday heat. RAKKASANS!

#64 Zach F

Good job tracking down #62 in the wilds of Argentina and bringing him to justice for his mid-20th century war crimes.

I fail to see the connection between national socialism, genocide, a world war, and saying that the vast majority of the WOD comment posts are completely worthless and mastubatory in nature.

Except that your reply post was completely worthless and mastubatory in nature, thus confirming what that guy was saying.

Yes, this post is just as worthless and space-hogging, but if it cuts down on people posting stupid crap (doubtful), it's worth it.

First crossfit workout of my 27th year...... wow starting to feel old!!! It could be the age, or the fact that this is my first crossfit workout at 5 am!! lol bought a set of wieghts off craigslist, but only comes to 300 lbs, which messed up my dl

DL 300 lbs.

BS 275 lbs

SP 170 lbs

CFT 745

might have to save this for the weekend... reaching for that epic 1000#

3....2....1.... go

NATHAN w/the sore neck/head/shoulders --- you may want to consider a Doctor of Osteopathy. They do more than "apply scientific manipulations" to your spine. This is just my unsolicited opinion, but they are more "complete" than 'Chiros, having been to both. Many of my fireman co-agitators also swear by DO's.

Also, it may be easier to cover w/insurance.

Just my 4 cents worth

Apologies for offending the chiropractors out there. Just my opinion, remember

#10 Nathan
There's the possibility that it could be an exertion headache. You can pop that phrase into google and read up on it. Its usually nothing, but I got freaked out the first time it happened to me.

Did anyone else happen to catch the article in Forbes entitled Imperfectly Perfect?
Its written by 2000 200-Meter butterfly Gold Medal winner Misty Dawn Hyman. It has some good insight about striving to be your best, and that eternal futile search for perfection and the perfect athlete.

http://www.forbes.com/2008/07/08/swimming-perfection-hyman-forbeslife-olympics08-cx_mdh_0708hyman.html (WFS)

Highly recommend it.

Need to get better at running. I was wondering if you could add a running program to crossfit, also if you could how much should you run? Thanks.

RAKKASAN!!!!!!!!!!

m/20/180/5'9"

Look like someone in procurement went a bit overboard.

"Who is Dave Castro?" Excellent question!

#76 Check out www.crossfitendurance.com

For those who object to "stupid crap" and "clutter", may I point out that there is no indication anywhere that such posts run contrary to the intended purposes of the comments page? Indeed, it would seem that it is encouraged, since one of the forces driving CrossFit is that of shared community, which could not be properly developed if everyone posted only their times, loads, scores etc.; although these things may drive competition, they tell you very little about the actual people behind the numbers; this results in a lack of interaction, which is a necessary component of community.

BS: 64kg (BW + PR)
SP: 31.5kg
DL: 74kg

CFT: 373

38/m/239

bs-385
sp-180
dl-385

yoyal=950

Tough WOD to do at 6am; it was a struggle and i matched my previous max in squat and press, but willed myself to a new PR in dead lift...and a new PR for the CF Total by 10lbs:

Squat: 405 (failed a 415 attempt)
Press: 185
Dead Lift: 375

Total: 965 (new PR)

M/38/181

BS 265
SP 175
DL 305

Total XFIT 745

m/29/5'10"/154lbs

PR of 529. Up from 507 last time.

33/M/184

BS - 385
SP - 185
DL - 435

TOTAL - 1005

#10 Nathan,

I had a similar experience with a muscle tweaking a nerve or something like that which cause severe pain from the base of the neck through the entire side of my head. It happened mainly on bench although it would flare with any workouts. When I first started CF'ing there was a run of workouts invloving bench and it would nearly stop me but I found that I could work through it and it would loosen. Eventually, after several months, it subsided and my neck strengthened or the muscle healed and the problem has not reoccurred.

i've posted age group standings on logsitall.com -

top 50-60 year olds:

Position Pounds Sex Age Gym Affil.
[1] Geoff Long Photo 780 M 51
[2] Peter Nathan Photo 780 M 56
[3] Tim Smith Photo 555 M 51
[4] Michael Gwinn Photo 535 M 53
[5] john zeszotarski Photo 500 M 59
[6] Delita Wright Photo 330 F 58 Crossfit-SWAT
[7] Ray Rosales Photo 295 M 52 Crossfit

-bill patton

can somebody explain how to do "crossfit total" workouts?

M 51 69 178 CFT 710
260/135/315

First Total
DL 325
BS 265
SP 125
Total=715

Sammy W (#661 yesterday)

Thank you for the comment that definitely helps us out. When I first read comment #404 I thought that I might have offended someone with my inquire for help. But then again my roommate was a marine and he was the one that re-read it for me and posted it, so I did not think I did. But thank you I am glad you comment on it.

If anyone else wouldnt mind helping out some newer CrossFiters please read comment #388 yesterday. Anything would help.
Matt

Just did the total yesterday. 5'8" @ 210 lbs. 33 years old

Squat 421
Shoulder Press 231
Deadlift 548

Total is 1200
Probably had 50 pounds left in the squat but backed off without a spotter. 1300 is coming soon!!

age 42
bwt 215#
BS:415#
SP:185#
DL:415#
TOTAL:1015

Been having some issues with my lowerback, so I decided to stay away from heavy deads and squats. I did Fran instead today and made a PR by 10 seconds.

4:30... as rx'd.

34/M/155

BS-250
SP-125
DL-300

Total-675

CrossFit is amazing, glad I came across it!!

Brilliant video. Had a bit of a chuckle to myself watching Kelly and Annie dance, quality!

BS 225 (PR +10)
SP 120 (PR +5)
DL 265 (PR +30)
TOTAL 610 (PR +45)

When workouts like these are posted you do 1 rep of each and keep adding weight till you cant do anymore right?

m/39/200/6'3"

This is my second CFT, I am very impressed with my gains. Thanks Coach for the awesome WOD's! CrossFit: Forging Elite Fitness!!!

BS: 225 (pr+10) my weakness...
SP: 130 (pr+5)
DL: 325 (pr+30)

CFT: 680 (pr+45)

"Dingo" def: Australian wild dog, usually tawny in color. Carnivore. Hunts alone or in small groups. Typically hunts sheep, small animals. Responsible for the elimination of the Tasmanian Devil.

Why didn't I think of THAT before I chose a name here...

Looking forward to this one later. I've never done a 1RM in deadlift before, and its probably been about 12 years since I maxed out in squat. Hoping to break 1000 first time out

19/m/5'8"/174lbs

bs - 295
sp - 140
dl - 355

bw 165

last time:

squat 275
sp 125
dead 455

this time:

squat 280
box squats

Love the C-Fit Total. 775!
Next time I'm getting that squat over 300.

M/33/5'9"/195

The first time I did the CFT in Apr, didn't break 600. Today, 775. PR deadlift (315) and SP (155).

Nice to see progress, looking forward to more

36/M/6'5"/210

CFT felt off today, even though I still made gains. I think the last few workouts really took it out of me. Regardless, here are my scores:

DL: 320 (+5) Attempted 335 but failed
SP: 175 (+5) Attempted 185 but failed
BS: 310 (+5) First attempt

CFT: 805 (I think I just barely slid into the Intermediate Class)

As I get further and further into the Crossfit regimen, I'm starting to see the value of a better diet plan. I'm going to start reading more Rob Wolff and eating less junk.

Regards,
Dave

1/3 CFWU and 1000m Row

WOD as Rx'd:

Squat - 205
SP - 135
DL - 255

Total - 595

Could have probably gone higher, but first time doing any one rep max's and wasn't comfortable going higher

#19 - It's a TEREX. It clamps on to the top of shipping containers to move and stack them.

34/m/6'4"

BS - 275
SP - 135
DL - 365
Total: 775

I think this is the same or 10# less than the last time I did it. I still haven't been able to reach the 385# DL I hit about a month ago (maybe working out in the morning takes a small hit on my effort). I went up 20# on the BS, but I'm down #20 on the SP though. I think this is because I was cheating a bit before with a bit of a dip/drive on starting the rep after unracking the bar (plus still recovering from some mild shouder / chest pain).

Still gunning for 800.

Yeah! 3 PR's today!

Back squat - 265
Shoulder press - 105
Deadlift - 350

Total - 720

M/34/5'5"/152

I just transitioned from my old workout program to Crossfit, so it's good to get a baseline on where I am starting.

BS - 165
SP - 115
DL - 185

I think the take-away here for me is that my starting point can be summed up in one word - wuss.

M/36/172/5'6"

New PR: 785 (300/140/345)
Previous total: 770 (285/155/330)

For some reason, my shoulder press sucked today.
Which is too bad -- I would've gotten to 800 if I had
just stayed with my last SP. Oh well. Next time, I'm
breaking 800.

Also, #31 (willie) -- leave the straps behind. it's the only
way you can get your grip to be stronger. you might get
much smaller numbers initially, but they will be real, and
you will improve.

(i speak from experience, because of surgery, I used
straps for years before CF. But I haven't touched them in
two years).

(of course, if you are still in the initial injury recovery stage,
please talk to a PT or MD first).

BS: 130kg / 286 lbs
SP: 75kg / 165 lbs
DL: 170kg / 375 lbs

total: 826

M/58/185

BS-335
SP-155
DL-385
= 875

610 (235/125/255) PRs on all lifts.

Threecurl (#110), when I started CF in April, I could not put up the numbers you just did. Stick with it.

25/5'9"/137

In an incredible display of weakness this morning:
BS 75 kg
SP 36 kg
DL 90 kg
Total 201 kg

Way off my PR. Don't know why. Oh wait, yeah I do...I'm not very strong. As apparent from the Games wods I struggled through this past weekend. I'll be working on this strength thing.

did the squat clean and jerk in 13:49 as RXd. no dropping didnt know if i could do one so completing the workout was a boost.

my total CF games scores:
fran 6:49
run 3:18
DL 5:51
SCJ 13:49
total = 29:47 which would have been 97th
need lots of strength work

M/222/24/6'3

Squat 392 pr
Press 154, miss 159
Deadlift 465 pr, miss 480

Total 1011 pr

Steve
M/46/170 (lat muscle still not healed)

SP 150 (5 under PB) Concerned about lat
DL 265 way off PB Not good on lat muscle
SQ 275 Rigt at PB

Squat: 270 (pr)
Shoulder Press: 125 (pr)
Deadlift: 295

Total: 690 (pr)

3xcfwu
bs 325/335f/330f
sp 135/155/165f
dl 365/385f/380f

3rd cft with all lifts under pr.

19/M/167

I'm upset. I didn't have much time to warmup before the maximums so I didn't increase weight any from the last CFT. In fact, my deadlift dropped 40 pounds.

BS-355
SP-155
DL-365 (PR 405)

Total = 875

My third total. Huge improvement from my first to second, but not so much this time.

Shoulder Press- 138.5 PR
Back Squat- 300
Deadlift- 313

total 751.5

I actually failed at the 313 deadlift 3 times until I remembered to alternate my grip. I know now the advantage. The bar doesn't spin, so it's easier to grip. DUH! I finally got it and I think I could have added more weight. I won't forget that lesson again.

Vic

Another one for the big boys! Gotta love it!
BS: 405
SP: 185
DL: 455

CFT: 1045

Ran out of time:

Squat: 295
Press: 145

M/45/152

BS- 215 PR
SP-120 PR
DL-260 PR
CF Total-595

M/43/200

First XFT!

BS=265
SP=175
DL=305

Total=745

M/47/6'/185

BS 315
SP 165
DL 275

Total: 755#
Increase from 725#
+ 500yd swim and 45min Spin

#61 Typical CF post,

I may be in the minority on this, but that was actually quite funny. It seems the the CF community has been hoisted by its own petard. Well played sir/madam...well played...

31/m/190

BS - 285
SP - 190
DL - 400 (PR)

Total - 875

BS: 265-285-305 PR
SP: 150-160-170 PR
DL: 315-335-355F (PR is 352 here)

810 total, 4.5x body weight (PR overall)

I'm pretty happy because I didn't feel that good starting out. I still hate deadlifts, but I guess I should practice them more.

21/m/5'10"/164

BS-255
SP-140
DL-275

T-670

27/m/189

bs-365
sp-175
dl-385

T-925

Sorry MAMMA-SANS!!!! STRIKE!!! is where it's at.

#19/#107 I'm not an expert but I think for the Army it's typically a RTCH ("Wretch") Rough Terrain Cargo Handling that moves all of our 20/40' containers that I'm now going to fill with bumpers and bars whenever I deploy...

m/37/6'3/215
CFT Newb
bs 235 (+10)
sp 115
dl 275 (-25)
625

I now see that the Total is different than just getting a 1RM in DL for example. Gawd I love CrossFit!!!

FIRST STRIKE!!!

255# back squat - beltless, below parallel, O-lift shoes. Missed 265 - suffered a novice moment and "relaxed" a little in the hole and I had no way to recover. I'm grateful for my power rack!

115# shoulder press - couldn't handle more; shoulders sore and fatigued from Angie.

285# deadlift - beltless and barefoot. 285 flew up; got greedy on my final attempt with 305# and only moved the bar a couple inches. Grip very taxed - sore and fatigued from Angie's chest to bar pullups. Too taxed to attempt kb snatches.

CFT: 655

Pose running - repeating the six week program at a faster cadence. Week 1, day 2.

m/38/5'11"/222
bs-365
sp-185
dl-335
total-885
ran 2.5 miles 22:00

Squat 225lbs
Press 110lbs
Deadlift 285lbs
Total 620lbs

10lbs less than last time all because my press ended up be 10lbs less than my pr. My squats also sucked but I was able to maych my pr after failing once at 205lbs. Will try to chalk it up to a bad day but I am not happy

23m/160/66"

Didn't do CFT today. I know these lifts are specifically chosen because they can be done without a spot, but personally, I still don't like to do them alone. I'll make it up this coming rest day.

Subbed Filthy Fifty: 34:50
First time doing it. Wow. It crushed me.

47/m/195

Squat 305
Dead 395
Press 135

I used 3 reps for most sets, just to get more of a strength building effect from this "test of strength" workout.

Back Squat
140/3
150/3
160/3

(I didn't feel up to doing any more, so I cut myself off at this point. Last portion of the squats were Front Squats, 100/3 x2 sets)

Shoulder Press
60/3
70/3
80/3
85/2 (failed 3rd rep)
80/3

Deadlift
170/3
180/3
190/3
200/3
210/1 (Tired out at this point.)

TOTAL: 160+85+210 = 455kg = 1001 lbs

According to the CFT scale on CF.com, at a weight of 198-220 lbs, at 1001 lb total is in the Intermediate level.

can anybody help me with this? i'm having trouble looking up my previous post. is there a easier way to do it than scrolling through all the post? i've done that twice and still cant find my last post on "compare to#"

Phew, just done. Some guy at my gym said that the bar in the squat rack is 15kg, not 20kg as I have allways thought, will have to check that out. Untill then, its 20kg ; )

Squat: 95kg, failed 100. Could have done 97.5 though
Shoulder press: 47.5kg. That was hard, almost failed.
Deadlift: 120kg! Wow, thats up 15 kg.

I'm very impressed by my deadlift, but it was in the borderline of full ROM. Felt my grip loosing.
Total: 262.5kg / 578.713438 pounds
getting stronger!

Number 140 you can hold down the control key and the f key or on the apple the command key and the f key to search the field. Type in cold soldier and it will take you too it faster.

SP 165
BS 345 PR by 40lbs (wtf)
DL 335 50lbs weaker than a PR but I did Dianne yesterday.

Total 845 (PR 850)

Different workout today.
Previous:
deadlift- 385 (pr)
shoulder press- 175
squat- 295 (best form to date; less weight)
total: 845

First CFT Since Before April (April 22 WOD I torqued by back).
Back Squat: 305 lbs
Shoulder Press: 135 lbs
Deadlift: 315 lbs
Total: 755 lbs

M 40/180
OK question. we dont have a rack at our gym so I do the back squats on a smith machine 295 lbs - 35 lbs for the smith machine for 260. Shoulders I had to clean everything first . I got 145 and failed on 155. Managed 355 on the dead lift. I think I can do more on the press but cleaning the weight first wipes me out. Other than going to a gym with a rack does any one have any sugesstions on maximizing this workout with resources at hand to get a true idea onf my CFT?

M/34/511/206

Squat 400
Shoulder press 190
Dead Lift 350

I missed Angie yesterday and did it after.
Yikes!

33/F/5'10"/154

BS: 225 (PR)
SP: 88 (WTF?!? 15# under PR; I'm totally blaming Angie.)
DL: 268
TOTAL = 581

M/22/5'4/135

BS: 250
SP: 135
DL: 245
Total = 630

21/m/5'10"/226

DL: 215
BS: 215
SP: 115

545

had no spot and was in a rush so didn't push hard since first time doing cross fit total. will definitly improve next time comes up when i can do with a spotter till max effort

dl 355lbs (failed on 375)
sp 185lbs
bs 415lbs

total 955 pr

#140 cold soldier

Hold down the Ctrl button and hit the letter F. This brings up a search toolbar and you can type in your name and hit next once or twice. It will find your post for you.

5 min spin on the bike
CFWU x 2

Wod:
1. Squat 270 lbs
2. Press: 155 lbs
3. Deadlift 300 lbs

CFT: 725. Im new to this and have no clue where I would rank myself with this score?

Form on the final sets was a little shakey but tight overall. Really had to push for the 300 lb dead. This was my first CFT and will serve as a benchmark from here on in.

Goal: 300lb squat, 350 deadlift, 175lb Press.

M/25/5'11/162

No pr's for me today.

Squat: 167
Press: 75
Deadlift: 187

Total: 429
(Did 436 back in May)

M/32/6'3/208

S-285
P-150
DL-385
CFT=820

F/32/6'3/180

S-85
P-75
DL-175
CFT=335 (still get comfortable with the big lifts)

Jim 48/M/160
BS: 275
SP: 140
DL: 325
CFT: 740

Mark 28/M/230
BS: 250
SP: 145
DL: 315
CFT:710

WU .5 walk on treadmill
WOD
BS 205
SP 155
DL 300
BWT 167

Comments 87 and 97 and any newbies, check out post #33.

I say again - post number 33 if you have questions about how to complete today's workout. Note the poster's name - he's weighing in with helpful instructions JUST FOR YOU all month. You can log on any day, use the 'ctrl F' command and type in his name and find his advice on how to complete. Take advantage of his help!

Paul

m/37/191/70"

Compare to 080609: 825 (305/135/385)

Today: 745
BS: 275-295-305 (f on depth)
SP: 135-145(f)
DL: 315-385f-385f (Tried to tie PR and failed.)

Has anyone seen my Mojo?

45/M/6'/180 HOME

CF TOTAL AS RX'D.

BS: 245 POUNDS DOWN TO 12 INCH BOX.
SP: 150 POUNDS TO FULL OVERHEAD LOCK. NEW PR!!
DL: 265 POUNDS FROM FLOOR TO FULL BACK LOCK.

TOTAL: 610 POUNDS.

FELT DANGEROUS ON THE DEAD LIFTING. I STILL DON'T LIKE GOING REAL HEAVY ON THIS LIFT. THE FRONT SHOULDER PRESS WAS GREAT TODAY FOR SOME UNKNOWN REASON.

SMOKE ON THE WATER.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/40/5'10"/205

BS - 405
SP - 175
DL - 365

= 945 PR

Jumped 100 lbs from last CFT. A little stronger yes, but mainley due to a better understanding of where to attemped from.

#74 Hey Elmore: you need to check out Crossfit Endurance.com: pick 2 or 3 workouts a week to add to our WOD's. Mostly track work, intervals, tempo runs: it's a great addition to the WOD.

30yo/M/6'4"/209#
Pretty good day, three lifts and three PR's!! I'm really going to have to keep working on my Back Squat if I'm going to crack 1K!! Who needs BALCO, when there is the "Rip Program" (Starting Strength)??

BS-308 (PR +22 lbs)
SP-176 (PR +11 lbs)
DL-484 (PR +22 lbs)

Total- 968 (+55)

squat: 265
shoulder press: 135
deadlift: 295

total: 695

weights down, but form was alot better than last.

Outstanding!!!! K-Star is the Man!

44 M 225

BS 345
SP 155
DL 365

CFT 865

160/M/30

BS: 295
SP: 145
DL: 315
Total: 755

not surprising that i went down on the deads from 335 after vacation. but it gives me something to work back up to.

i love kstarr! great commentary, and loving the recent fun yet informative/instructional videos. :-)

kelly's coaching during a workout like that is priceless. he has a way of correcting yet pushing you like none other.

who is dave castro? haha, awesome.

is that a bridge layer???

Comment #19 - Posted by: sprwally at July 8, 2008 7:05 PM

Rough Terrain Container Handler (RTCH) RT-240.

M/5'8"/170
1st CFT
No spotter so I don't think I came close to maxxing out still testing the waters of weighlifting.

BS 215
SP 145
DL 205

M 33/143/5'7"

Back Squat: 275
Shoulder Press: 105
Deadlift: 275

33/m/203

Back Squat 365
Press 200 (missed 205)
Deadlift 455
Total 1020

20 lbs less than my last Crossfit total. Funny, the only way I ever make any progress in my Crossfit total is by concentrating on the "slow" lifts with a routine such as Starting Strength or 5x5 etc.. Other than that my 1 RM for the powerlifts are simply dead in the water or they regress.

Totals (in order of completion)

Squat 385 (Damn I WANTED that last 45 on there!)
DL 315
Press 170

Total 870...40lbs better than the last one!

M/39/6'0"/155

BS: 45x10,135x8,185x3,205x1
215,225,230f=225 (tie pr)
SP (in kg): 20x10,40x5,50x2
55,60f,57.5f = 55kg = 121 lbs (pr is 130)
DL (in kg): 50x10,80x8,120x2
120kg+50lbs,120kg+60lbs,120kg+70lbs = 334.5lbs (pr is 335)

CFT = 225+121+334 = 670 (pr remains 674)

Off by 9 lbs in SP. Maybe due to the C&J wo I did on monday. I might have gotten more at DL, but I expected to be weak at it so I picked my loads wrong.

My first CFT

BS 295
P 125
DL 255

CFT 675

35 y/o male, 149#, 68"

CFWU
WOD as rx'd
BS 205
SP 120
DL 235

Total 560

17/m/5'5/180

bs: 430
sp: 185 pr
dl: 505

total: 1120 pr

44/m/157#

not maxing BS or DL due to still screwed lower back; anyway...

BS 200
SP 130
DL 185

Total 515

BS 245 lbs.
SP 145 lbs.
DL DNF due to bicep strain from Angie/got up to 275, got 365 last time, goal was 415... maybe next time

Last CFT was 735, shooting for 800 by end of September

Ok, I have no spotter and no free standing rack, so a Smith machine it is. What do you think the "free squat" equivalent of say a 200 lbs Smith Machine squat is? I would like to get an accurate CFT. Thanks

Hey guys, i've been doing CF for a few weeks now and had a question on how "rounds" worked. If the WoD is 3 rounds 21, 15, 9. is there a round of 21 a round of 15 a round of 9 or are those 3 a round and you do them 3 times?

First CFT:

BS: 325
DL: 305
SP: 180
CFT: 810

1 round of each exercise 21 times, 1 round of each 15 times, 1 round of each 9 times, followed by 1 round of crying while in the fetal position..your done.

305 BS, 165SP, 345DL

bs- 305 down from 335
sp- 145 PR
dl- 315 lost my grip on 325 just before I locked it out. sad outting.

sub'd 5 sets of one rep cleans:

95, 115, 135, 155, and 185

m/42/175

lbs.
BS: 200
SP: 100
DL: 200

CFT: 500

CFT
BS 315
SP 185
DL 385
TOTAL 885

BS 305 (345pr)
SP 155 (160pr)
DL 335 (375pr)
Total 795 (870pr)
Fairly low numbers for me, but I feel like I'm actually back after 2 mos. post knee surgery/back injury. Squats felt great.

BS 345 PR
SP 145
DL 350 PR

840

I usually bail on the CFT's when they come up because they take a lot of time and I work out on my lunch break. Boss was away today, so I went for it. Up 65lbs from last CFT in Oct '07.

M/28/218

First CFT

DL 325
SP 175
BS 315

Total: 815

Oh yea... RAKKASAN!!!!

#23 AllieZona

hey if you are visiting NY, you are more than welcomed to stop by and train with us in Long island. We were at the same cert (level 1)just say when..its an open invitation kiddo! love to see ya there.....be safe.

BS 340
SP 155
DL 375
CFT 870

34/m/185/6'3"
BS 225 (PR 235)
SP 125 (PR 135)
DL 335 (PR 355)
Total 685 (down from 715)

I tried to do this in a short amount of time at 5 am. Not a recipe for success.

Can anyone tell me why my BS number is so low compared to my DL? Based on other's posts, it seems my BS should be higher. Thanks.

24/m/197
365-415-435 f
160-185-195 f
315-335 f- 335 f

915

Deadlifts were 5 lbs off of my pr, press 5 lbs over my pr, and the squats were terrible, 50 lbs less than my pr.

My First CFT- 615#

BS:205
SP:135
DL:275

38m 185
shooting for 5x body-weight (just 10# away...)
results coming soon.

34/m/186/6'2

SP: 155
DL: 370
BS: ouch, that hurt...dnf

Squat: 285 (+15)
Deadlift: 350 (+10)
Shoulder Press: 145 (+10)
Total: 780

Very pleased with my results today!

m/42/198/5'11
start Xfit May 08

Total 865
DL 405 stopped despite feeling I could do more
SP 145 failed twice at 155
Squat 315, failed 340

last Xfit Total May 30 825 (365/145/315)
recovering from a back strain a few weeks ago after a series of squats/cleans... whereas I missed two weeks of workouts. Hind sight: after not lifting weights for 5 years, I jumped into crossfit workouts too quickly without scaling down weights, as a result my back was overwhelmed

Believe that I could have increased the squat and deadlift if I hadn'd done so may warmup reps which were needed due to fear that my back strain would reignite. 1000 pounds by years end

m/167/35

SP 160 PR!
BS 352 PR!
DL 390

Total: 902

The Rakkasans.....great memories with those guys!
A-1-187 during OIF-1.......

m/170/26

BS-190
DL-215
SP-115

Total: 620

First time that I have done the Crossfit Total. I can't wait to do it again to see how much I improve.

m/21/6'0/195

1st crossfit total:

squat: 310
press: 155
deadlift: 375

total: 840

Comment #193

BryanK.

You asked...

"Can anyone tell me why my BS number is so low compared to my DL? Based on other's posts, it seems my BS should be higher. Thanks. "

Are you saying your Back Squat should be more than you Deadlift? Based on my experience the inverse is true, people with good form in both lifts with proper depth on the squat and no equiptment will typically deadlift more than they squat. Some can squat the same as they deadlift but that seems to less typical in my experience of course anything is possible.

Have you tried starting strength or read the book? It will help....

i.e. my Crossfit total is... 1040 ( I did 1020 today a little disappointing)

Back Squat 380
Press 205
Deadlift 455

145 shoulder press
315 deadlift
325 squat
---
785 total

Up 10 on shoulder press and squat, for a PR by 20 pounds.

M/35/77kg

BS: 140kg
SP: 77.5kg
DL: 177.5kg

Squat: 310
Press: 165
Dead: 395

Total:865

10 lbs lighter than 080619

Lee #190: I'll be there! Where's your website? What's your address and class schedule!?

Shoot me an e-mail..

I have a question about CFT. I apologize if it was answered elsewhere but I could not find it.

What officially counts as "warm up" vs. attempt

Can I warm up all the way to just under my expected weight if I like? What if I fail on a "warm up"?

This is especially relevant on DLs where sometimes I can get a higher weight even after a miss at a lower weight.

Also, what is the smallest increment that you suggest I increase by for DLs and Squats. Is it really possible to get a solid lift at X and then miss at X+5lbs or is just mental?

23/m/5'9"/178

BS - 225
SP - 135
DL - 300 after 2 fails

Total - 660, first CFT,

CFT:

Sq 345
Pr 155
Dl 395

Total 895

So close to 900...if only that 405 dead had a tiny bit more steam.

m/47/175

back squat 215
s. press 135
dead lift 250
Total:600
down in everything except s.p. I think the previous days WOD's made me temporarily weaker.

BS 225, 275 (fail) 275 (fail)
SP 135, 155 (fail) 145 (fail)
DL: DNS

Ugh. Well that sucked, obviously. At some point I will do the post-mortem thing, clearly having issues with form on the BS. But right now I am too pissed off to think straight.

m/27 y/o/177#/5'9''

bs:355# (prev.345#)
sp:160# (prev. 150#)
dl:385# (prev. 405#)
CFT: 900# (no mov't)

the dl @ 385# went up easy. thought 405# wouldn't be a problem but grip suddenly became an issue. should have tried 395.

quick question: does anyone use chalk? if so, do you think it helps prevent the bar from slipping from your grip? thanks in advance.

btw, got my Crossfit pukie shirt in the mail today. friggin' sweet

I just jumped back into CrossFit today after 2-3 months off doing nothing but running and kettlebells. I suppose I must not have been doing the cardio right, but I was picking up lots of functional strength in a hurry. Too much mass anyway. I do notice the squats being much easier and painless now due to the KB lifting. Anyhow, here it goes:

23/m/252#/78"
14:49 Angie (except last 25 pullups)

Round 1:
15 pullups, 30 pushups, 30 situps, 30 squats
Round 2:
10 pullups, 20 pushups, 20 situps, 20 squats
Round 3: (started jumping pullups toward the end of this round)
10 pullups, 20 pushups, 20 situps, 20 squats
Round 4:
5 pullups, 15 pushups, 5 pullups, 15 situps, 5 pullups, 15 squats
Round 5:
10 pullups, 15 pushups, 10 pullups, 15 situps, 15 squats, 5 pullups

Don't laugh at me fellow crossfitters, but my time for yesterdays wod was 44'33". Just starting out.

BS: 405
SP: 185, failed 200 (couldn't clean it)
DL: 365, failed 405
Total: 955

Looking to break 1000 next time

BS: 405
SP: 185 failed 200 (couldn't clean it)
DL: 365 failed 405
Total: 955

Looking to break 1000 next time

53/M/6'3"/220 CF for three months.
Squat 265
Press 145
DL 360
Total 770, last time 765.
Question please: We used the Dynamax ball this time to measure squat depth, clearly harder, and probably lowered our max. Do most people use the ball or just try to get down to parallel? Thanks a lot.

#215 Julio Borras: Great job. :)

M/270/28/6'3

As Rx'd

Squat = 375
Press = 220
Deadlift = 430
Total = 1025 (PR +20lbs)

m/25 y/o/222 #/5'9''

BS: 270
SP: 120
DL: 320
Total: 710

Looking to get 300, 150, 350 next time. Should be easy. I just started CF last week and it's really the first time ever that I've been on a program full time. Have always just played sports and did cardio/core/stretching.

I have to say I'm in love with CF. I tell everyone I know about it and the best part of the day is when I logon to the CF site before I go to bed to find out what I have to do the next day. And I do love when it says Rest Day! I've never been so sore in my life...

Looking to break 1000 next time

Referring to my previous post #221...

Ignore the break 1000 next time...

M/28y/o/185lb/6'3"

BS = 315
SP = 145
DL = 345

Then I ran 3 miles just to get a little endurance training in. Looking forward to tommorows wod.

This is an off week for me since I have a four hour professional certification exam on Friday and I cannot afford to be tired.

I toyed with the idea of staying on the CrossFit program this week, but the risk of not being mentally sharp is too great...It is a tricky exam.

That leads me to a question: does anyone else have issues with fatigue at the workplace after CrossFit workouts? Tired in meetings and hard to stay focused? I am not sure if I need to adjust my diet, get more sleep or work out in the evenings. Let me know if you have figured out a solution for this mere mortal.

Thanks, David

Julio Borras:

We all have to start some where - stick with it and you'll see your times come down quickly.

RLPack:

"Chalk is essential. If your gym doesn't have it bring it, if they don't allow it go to another gym." - Mark Rippetoe Strong Enough

Chalk works. Get it, use it.

Just getting to posting yesterdays.

Bryce M/170/5'11": 18:24
(minor jump for pull-ups)
*A note of pride: Got my first crossfit hands.

Beth: 19:17
(most pull-ups replaced with 3 sec hang)

25/m/175

BS 345
SP 150
DL 380

CFT 875

42yo/f
CFWU x2
Back Squat 95#-10x, 135#-7x, 165#-3x, 195#-1x
Shoulder Press 75#-5x, 85#-2x, 95#-F
Deadlift 185#-1x, 1x
CFT 465 PR up 10
row 2500m 10:48

CFT

Back Squat
295, 305(not deep enough), 305(dropped) => 295

Shoulder Press
140, 145, 150(f) => 145

Deadlift
365(f), 365(f), 365 => 365

Total = 805 (down from 825 last time)

#224 David:
eat the zone. paleo. organic. sleep 9 hours a night. detox your stuff from all the creepy chemials you don't even realize you expose yourself to.

you will not be grumpy, sleepy, bashful, sneezy or dopey. you'll be happy. you won't need a doc.

in the words of Pat Sherman, "Diet is 50% of CrossFit".

I just did the CrossFit Games and feel great. Ready for another round of brutality. I run myself on the cleanest stuff around. I couldn't do it without the Zone.

My new verbs:
OPT (as in: OPT your workout)

&

Robb Wolf (as in: Robb Wolf your diet)

47 / 174

710 total -- PR by 1 pound

140-SP, 240-BS, 330-DL -- BS done on Smith machine

45/m/5'9"/150

BS: 215
SP: 95
DL: 285

Total: 595 (down from 640)

to David #224

Yes, I have had some of the same work fatigue. I attributed it to not eating right, but couldn't figure out what adjustment to make.
I finally bought the Zone book(s) and got some understanding of those principles. I don't follow it religiously but I believe it makes a difference. Worked out at noon today, then made sure I had a meal of proportioned fat/carb/protein. I think I have done much better in this manner.

M/23/6'3"/270
BS:445
SP:205
DL:455

Not my best performance, but did set pr for shoulder press.

Today.....1005lb total

Yesterday's Angie=18:13...forgot to post it...jb

785 total

M/22/5'9/150

BS: 255
SP: 125
DL: 275

Total: 655

Followed by the WOD from 3 July: 15 min + 15 pullups
Total = 135

As far as totals do I look balanced (should my DL be that close to BS?) or are there some things I need to work on?

CFWU- 10 pu's @ 30 assist
BS-100
SP-55
DL-110
265
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

bwt:152

BS...250
SP...130
DL...335

705 total

As rx´d:

DL: 151 (PR)
BS: 121
SP: 61 (PR)

#190

Allie GREAT!!!!!!! hope to see you, our website is
WWW.spartanperformance.com.

I will send you an email with my phone number...i would love to train with another girl. This is so exciting. thank you-looking forward to seeing you!

*****************

DL 150 kg (pr)
BS 140 kg
SP 55 kg (pr)

CFT 345 kg

******************

As rx´d in kg:

DL: 151 (PR)
BS: 121
SP: 61 (PR)

CT Total: 333 kg = 734 pounds

Press: 155
Squat: 295
DL: 335

CFT: 785

I was excited to see this, even though I didn't think I would be able to improve on last time. Wow, was I wrong.

SP: 90
DL: 255 PR(last time 230)
BS: 210 PR(last time 200)

For a total of 555! Compared to a previous best of 515. Hot diggity! Also drew some attention in the gym, which was odd, since yesterday's Angie drew none. Whatever :)

f/41/125

back sqts:
165
170
175 (f)
shoulder press:
80
85
90 (f)
deadlifts:
185
215
220
total: 475
previous: 460

#203 Rob Z
Thanks for the response.

I am not saying my BS should be as much as my DL. My BS, however, is only 67% of my DL. Your BS, on the other hand, is 83% of your DL. The other posts I looked at are in your percentage range and even higher. Maybe that's not anything to worry about and I am over thinking it. The difference makes me think this is form related, but I am a novice. I thought with all the experience on this board that someone would have ran into this issue in their training. By the way, I just ordered Starting Strength, 2d ed.

Squat-310
Shoulder Press-165
Deadlift-330

Total: 805 (PR by 55 lbs) Really improved on the deadlifts.

My First CFT:

Squat: 220
Press: 100
DeadLift: 240

CFT: 560

Lots of work to be done

42/m/5`10/170

F/34/139/65"

Have not lifted for awhile - hurt my knee - so did.

Deadlift - 3 sets of 5 worked up to 155

Shoulder Press - 3 sets of 5 65

42yom 182lbs

CFT

BS
WU Sets: 135lbs x 15, 185lbs x 10.
Working Sets: 215-225-235-240(New PR by 10lbs!).
SP
WU Sets: 95lbs x 5 x 2 sets.
Working Sets: 115-120-125.
DL
WU Sets: 255 x 5 x 2 sets.
Working Sets: 300-310-315(Old PR)-320(New PR!).

I’ve taken a new approach with CFT. I now do less working sets to build up to my max. I use a weight I know I can do easy but is still like 10-15lbs lighter than my PR and go from there. I felt really strong today and it showed with 2 new PRs. My SP is forever doomed I’m afraid because of that stupid winged scapula condition on my right shoulder. My max is always 125-130 depending on the day. That sucks!.. I’ll keep trying though, you never know when you can have a breakthrough!..

BS: 240
SP: 125
DL: 320
Total: 685 (PR by 15lbs!)

700, here I come!

Question for anyone -- forgive me if this is something that is common knowledge here, or available on the site, I haven't been able to find an answer yet.

What's Crossfit take on independently training grip strength? My weak grip is holding me back a bit on the deadlift, but it seems anathema to Crossfit to train just one body part. My grip just isn't keeping pace with the rest of my body, and I think it's impeding my progress.

Man do i love this stuff. Honestly the best fitness community in existance. Thanks for all this coach. I can't wait to get my level one cert done. My only fear is that i will becore more of a cf addict.

I am a day back so ctf tomorrow. Have a good one yall.

Once again, my shoulder press was less than amazing. I've been stuck at 175 for the better part of a year. I guess I'll have to focus on just that for a little while. The other two continue to climb nicely.

BS - 320
SP - 175
DL - 365
Total 860

No total for me today, did deadlifts yesterday:
Warmed up with
10 Min Cindy (10 rounds)
CTB Pull ups

Deadlifts,
worked up to:
320 x 3
Then did
290 x 15
290 x 12
290 x 9

Finished up with
12-9-6
135# Thrusters
36-27-18
CTB Pull ups

Today
7 rounds
Run 150 M out
Sprint 150 M in
7 Push Jerks, 135#

14:30

There you go Bingo, number 3

185,175,295
total = 655
bw = 235

back squat: 225
shoulder press: 115
dead lift: 275

total: 615

32yom@195lbs
160 - press
300 - squat
420 - DL
880 - total

BS: 205lbs
SP: 135lbs
DL: 265lbs

Is it ok that I did some interval running after the lifts?

Some improvement over previous scores ( )

SP: 105 (105)
DL: 315 (295) no straps
FS: 215 (195)
TOTAL: 635 (595)

Not bad for fitting 1, sometimes 2 weight training sessions per week in between 3-4 baseball or basketball games plus work and home renovations...
Peacers

Sean

Back squat: 110kg
Shoulder press: 57.5kg
Deadlift: 100kg (losing form on final few sets so left it at 100kg)

45/179

166 Press
353 Squat
420 Dead

939 Total

23M/73"/170

First time ever doing this workout. Had to watch the videos but I still think I need to work on form cause my back is a little sore.

100 Press
185 Dead
155 Squat

440 Total

Hope next time with more work on form and more crossfit I can push it up to 500!

BS 265
Press 140
DL 355
Total 760

Today 290, 165, 295 = 750 (new PR)
Previous 280, 155, 280 = 715
After a dismal Angie yesterday it felt good to destroy my previous total. Next goal is 300+ on DL and squats.
Please bring it soon, Coach, cuz I'm psyched!

28M/5'11"/214

Squat - 275lb
Shoulder Press - 175lb
Deadlift - 365lb
Total = 815lb

It's my first "Total" and I beat my goal of 800.

BS: 295
SP: 175
DL: 365

CFT: 835

First time braking 800.

25m/201lbs/5'11"

Squat 365
press 185
DL 385

This is my first total. I have no idea how people can dl more than 400.

#224 David

I used to experience the same fatigue issues. You are suffering from low blood glucose after extreme exercise. You need to ingest 30-50 grams of carbs within 30 minutes after your workout (within 15 minutes is even better). I preffer fruit juice. Most juices will have around 30 grams per 12 oz. serving. Then get a good helping of quality carbs like oatmeal. You will see a big change in your energy level throughout the remainder of the day imediately.
Another benifit to "carbing back up" post workout is that it will prevent catabolism, which is where your body turns to protein (muscle tissue) for energy when there are no carbs left in the system for fuel.

22f/162/5'9

Squat 175
Shoulder Press 80
Dead Lift 255
Total 510

First time breaking 500, the koodaid works! Thanks Coach!

Wow... some of those numbers are insane

BS - 275
SP - 110
DL - 305

New PR, +15 this time. Dead lift was the same though, bummer...

press: 105
squat: 185
lift : 275

total: 565

M/27/173#/5'9"

New PR in each weight
BS:225#/SP:115/DL:225
565 total.

(up from my first CFT of 450 a month ago)

Sq: 335 (+5) PR
Pr: 145 (+5) PR (tie)
Dl: 320 (+5) 325x/315
============
All 800 (+15) PR

Deadlift 295 (pr)
Shoulder Press 165 (pr)
Backsquat 250 (pr)

Total is 710, 50# better than last one. The video actually helped me out on this because I was consciously thinking about driving with my heals throughout the movements and it felt way better than before.

Thanks!

36/M/225

BS: 325
SP: 190
DL: 375

890 total

31/M/5'9/212

First Ever CFT. Nice to see where I'm at right off the bat.

I only have a 300 pound olympic set in the garage so I can't DL to full max. Need to pick up some more weight.

Back Squat
135 x 10
205 x 5
225 x 1
255 x 1
Failed on 300. Should have spaced better and got 275 before going for 300. Will get 300 next time.

Press
Suck due to two right shoulder surgeries and 1 left. Shoulders do feel better doing CrossFit than anything else I have done though
Bar x 10
95 x 5
115 x 1
135 failed

DL
135 x 10
205 x 5
255 x 3
275 x 1
300 x 1
Ran out of weight.

Total 670

33/m/185

been taking some time off the 3/1 WOD cycle to do SS as rx'd. I'm on week 2, hardest part is the milk. Damn milk.

Calculated CFT based on:
1RM = 5RM /(1.0278-(0.0278*5))

669.4

does that even count? (heh heh)

M/31/219#/6'

CFWU x2

BS:250 PR by 15!
SP:135 -10 from last CFT
DL:315 PR by 10!

Total: 700

Comment #252 - Posted by: The Posthumous Luger

Check out crossfit journal # 66 (Feb 08)...good article on grip strength training.

26/m/189

squat - 315 - PR
shoulder press - 155
Dead - 315
CFT = 785

squat-225
press-135
dead-235

CFT: 595

1st CFT since lower back injury in February.

24/m/185

Back Squat = 300 #
Shoulder Press = 140 #
Deadlift = 365 #

CFT = 805

M-29yo-73inches-195lbs

BS-275 lbs(PR)
SP-140 lbs
DL-365 lbs(PR)

CFT-780 (PR)

Question....

Do you do these in any order or how they're
listed in the WOD?

295,165,335 = 795

BS: 305 (PR)
SP: 150 (-5 from my PR)
DL: 365 (old PR since May CFT)

CFT: 820 (PR by 30 over last CFT in May)

Back squat, 1 rep max was 275, up from last time.
Shoulder Press, 1 rep was 125, same, shoulders are a tough on for me
Deadlift, 1 rep was 300 same as last time because it is all the weight i have.

total is 700lbs and gaining.

500m Row
Burgener Warm-up

DJ
BS-355
SP-185
DL-365
Total= 905

Sara D
BS-115
SP-65
DL-145
Total= 325

Good job Sara D! Especially on getting those DL & SP PR's.

Slowly getting back to old standards. 30lbs off BS & 40 off DL. Did tie my PR in SP. Feel good, minus already being stiff in my lower back. lol..

Get some, Go again!

First time doing CFT seriously since my shoulder injury in January.

SP = 125 (lb)
BS = 205
DL = 295
Sum = 625
PR = 655

Although I came up short, my shoulder press is now back where it was in December. Rockin'.

Cheers.

Oh yeah..

6' 1.5"

195.33 lbs

29 yom 225#
no CFT for me today
made up my own workout

3 rounds:
50 double unders
25 1.5 pood KB swings
6 turkish get ups (3 each side) 1.5 pood KB

didn't time myself but around the 25 minute mark

M/51/6'/200

BS: 325pr (old CFT pr 320)
SP: 165pr (old CFT pr 160)
DL: 360pr (old CFT pr 345)
TOTAL: 850 (old pr 825 on 6/19/08)

Surprised, sore and tired to start, angie blasted me. EOY Goals BS 350, SP 180, DL 400. Total 930. 3-2-1 Go ...

squat 325
deads 350
press 175

33/m/212

23/F/145/5'5"

Yesterday:
Angie was done as rx'd, though I forgot to start the timer. I think I was done 3-4 minutes after my man finished, and his time was 25:30 (or something similar). Oh well. The best news about Angie was no rips (last time - 4).

Today:
Back Squat: 205, 220f (previous PR), 212.5 (I loaded the bar unevenly, oops), 215f
Press: 85f, 80, 85
Did not do DL. My lumbar region was hurting after the two failed attempts on the squats, and I think I am still kind of destroyed from the weekend's workouts. Instead, did 10 minutes of parallete work.

M/23/5'10/185

BS: 405
SP: 165
DL: 435 (PR)

Total: 1000

Squat 215 R Knee issues
Press 110
DL 255 failed at 275

Total 585. Not the best effort.

We need to get a picture of some Brave Rifle Crossfit posted. AI-EE-YAH!

bs:315PR
sp:150PR
dl:405PRtie

total: 870PR by 30lbs

Pretty F-ing good day!

37M/5'10"/165#

As Rx: BS 300 + SP 145 + DL 375 = 820

Same total as last time, but SP 5# lighter and DL 5# heavier.

28/m/191

BS: 256 (PR)
SP: 165
DL: 365 (PR)

TOTAL: 786 (PR by 16)

M/23/6'/195

BS: 295 (PR)
SP: 135
DL: 310 (PR)

Total: 740 (PR)

And with that I have officially maxed out the Olympic weight set I use. I think I could have gone to 330 at least on my DL. The significant tear in my left rotator cuff is keeping my SP's low. But it's been getting stronger since starting CrossFit last month.

This program is really incredible. I am 29 days in now and I have never felt stronger.

Kelly reminds me of myself.. except he actually knows something about CrossFit.

Was that a HOT CHICKS only cert?

Just RIPPED my old CFT a new 1. I knew I had way more in me on the last few sincew they have been kind of frequent. Last total was around 985#'s New CFT PR 1100#'s Did A 225# Direct Press 425# for 3 Squat adn 450# DL for 3 PSYCHED.

Comment #247 - Posted by: BryanK at

Bryan, it's all over the map, I have a client with numbers that almost duplicate yours. There's not much to worry about, except enjoy your strong deadlift! I suspect that many folks' squat numbers do not reflect a 'below parallel' squat. I say that because it is difficult to self evaluate, and many posters don't have a coach or video (or us a dynamax ball) that provides feedback. Because of that, many won't know what their real squat numbers are. I've spent months working through knee flexibility issues to get that last two inches of depth, and my squat numbers have dipped with the newfound depth. That's fine - it's not the number that matters its the strength gained through the full range of motion that I'd like to think I'm after.

Paul

On Last few CFT's my body did not feel complete! I knew to hold off going for the huge one's and it Paid Off Large

M/48/153

Hill run to simulate Games. 720M, 12.5% elevation, continuous uphill:

5:45

Comment #72 - Posted by: Ryface

Great read, thanks for posting. Paul

M/47/173/5'8

BS: 275
SP: 135
DL: 295 (PR)

CFT: 705 (PR)

210 (=) <really wiggly knees & hips
120 (+5)
280 (CFT =, -10 PR)
610

Did CFT in early June and didn't post then.

BS=245# (+30pr)
SP=155# (+2pr)
DL=325# (+16pr)
CFT=725# (+48pr)

Today's WOD
Warm-up
3 rounds of:
10x45#ohs
10xpull-up
10xpush-up
10xsit-up
10xback-extension

Fewest sets possible to complete 250 Double-Unders. At each break/stop do 1 round of Cindy.

Total sets = 6 (50,38,45,34,32,41)

SP 170
MILE RUN
SQUAT 404
SLOWER MILE RUN
DL 440
SLOWEST MILE RUN
DONE

CFT 1014

24/m/250

BS- 435
SP- 185
DL- 405

Can't seem to get pass 185 on SP. It's quite frustrating actually.

F/19/153/5'8"

I decided to make up Saturday's workout today. The timing was perfect and I've maxed out too much lately between training for a power lifting comp and CrossFit. I don't think I would have gotten any PR's, so my latest total is
BS:175 SP:90 DL:210 = 475

So this was my day...
6:30 AM 'Fran'
#65 Thrusters, jumping (probably about 3-4" from chest to bar) pullups. 6:54
1 min slower than last time, but 30# heavier and better pullups.

8-11 AM Class

11 AM Run: FL has no hills, but I live on the barrier island, so we do have causeway bridges that I normally run with my mom once a week. My smart self measured out a half mile up the bridge in my car, but failed to note that there was a second break in the median when I chose my starting point at the first one. So I ran between 400 and 500 m too much. And I jogged the rest of the bridge with my mom about 3 miles total.
~1200 m run = 6:15

1-5 PM babysit 2 hyper 10 year olds

5:30 PM 5 rds 5 deadlifts/10 burpees
Started 1st round at 185, had to drop to 165, my form was horrible. Burpees with full push ups and clap at top. 9:05

If I assume that had I run 750 m, ~2/3 of what I ran, I would have done it in 2/3 of the time, my 750 m time would have been ~4 min. Therefore, my total for the day was just under 20 min almost rxed. Awesome. Great day! I <3 CrossFit.

P.S. Sorry for the long post, but it was a long day =)

m/25/6'2/203

BS-335
SP-160, pr

31/m/170

cfwu x3

shoulder press-155lbs (pr)
squats-405lbs (pr)
dl-425lbs

total-985lbs

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

This time:
S-255
P-125
D-285
TOTAL: 665
No PR's today, but I'm being strict on form now so they should come with patience.

And for her first CFT ever, my wonderful wife:
32/f/5'2/105
S-85
P-60
D-125
Total:270

bs 265
sp 135 (145(F))
dl 365 pr
Total 765
added 20 to the dl.
bad day today, back pain, but did pretty well considering.

Improved by 20# on the squat; 10# on the press; and 0# on the deadlift, but probably burned myself out going for too much early.
S-365
P-185
D-425
Total: 975
So close to 1000, yet so far ;.;

Very happy w/ today results, three PRs

Squat 315
Press 175
Deadlift 400

total: 890

now for Helen tonight...ugg..

M/18/5'11"/160

Squat: 235
Press: 120
Deadlift: 300

Total: 655

forgot this

27/M/5'11/177

M/21/5'7/160

just can seem to pass the 315# mark or 150# mark on my squats, and shoulder presses.

eh.

but i got a pretty nice improvement on my deadlifts by 25#

anyways.
squat = 315
shoulder press = 150
deadlifts = 350 (new PR by 25)

CFT = 815

M/36/5'11"/185

Squat: 185
Press: 135
Deadlift: 275

Total: 595

total: 755lbs

F/30/5'5"/130
BS - 235 (missed 245, waited and contemplated for too long before descending into squat)
SP - 115 (fatigued from Angie, missed 121)
DL- 300 (not exactly textbook form)
Total:650

WOD ,cft ,
B/S 120K,F122.5K
S/P 52.5K,
D/L 145K,
all 3 are pr's, so quite chuffed, thanks to crossfit and starting strength,great tuition and insight to the different elements of crossfit.
total 317.5k.
coulda've done more on dl but gym was closing,last one again !

We atta make crossfitsantacruz.com WOD for July 8th the next "girl" workout. I laughed cause its so true! She did 30 100 lbs C&J at 103 lbs in 10:47!

"kallista"

For Time:
30 Bodyweight Clean and Jerks

M/35/5'7/167

Squat:225
Press:135
Deadlift:350PR!

Total:710PR!

I was down on both my squat and press or my total would have been 750. I squated 245 last time and pressed 155. Just didn't feel those movements today for some reason. At least the deadlift went up 15# from last time. Thanks CrossFit!

Steve

30/M/190

as rx'd

Squat - 295
DL - 311(PR)
SP - 150

I am a 30-year-old male.
I have a mass of 70.5 kilogrammes.
I am 170 centimetres tall.

Back Squat: 245 lbs [PR]
Shoulder Press: 110 lbs [tied PR]
Dead Lift: 305 lbs [tied PR]

TOTAL: 660 lbs [PR by 12.5 lbs]

29/f/113

100# squat clean and jerk, 30 reps

11:25

pre: 2.5 mile run 20:04
wux1
post:smr

will prob do total tomorrow.

36M/5'11/199

2x CFWU

Back Squat - 174
Shoulder Press - 110
Deadlift - 180

Limited equipment for doing squats, had to make due...

BS- 295 (pr)
SP- 150
DL- 320

TOTAL: 765 (pr)

Hi im only 15 and have been lifting for abbout 2 years. i started out doing traditional lifting but then at my local gym there was a crossfit program.i tried it out for about a week. there are good and bad points of crossfit the good thing is the workouts are intense and build your endurance but i noticed that my strength started to decrease. so i decided to combine my traditional lifting and crossfit.So on Mondays i do traditional upper body which includes
Bench Press
Incline/decline Press
Negatives
Flys
Push-ups till muscle failure
Shoulder Press
Tricep Bench
Tricep Push downs
Tricep Push ups
Shrughs
Upright Rows
Tuesday: lower
Squats
Calve raises
Calve machine
Front squat
Pull-ups
barbell curls
hammer curls
Compund row
wrist curls
Power Clean
Deadlift
sit-ups
Wednesday:rest
Thursday:crossfit
Friday:Crossfit
sat:rest
sun:rest.
if u have any suggestions plz comment.

sweet crossfit total 610

pr"d everything 265lb deadlift/ 145 s.p/200lb backsquat

CBCBCBCBCBCBCBCBCBCBCBCB

37/m/180/5'9

Squat-350 (PR)
OHP- 185 match PR
Dead- 405/440 fail/previous PR 435

BS:225
SP:155
DL:325

T: 705

Yesterday - Angie w/ Ring pull-ups in 22:08 (3 mins off of last time). Ring pull-ups are much harder than normal.

CFT:
BS - 315#
SP - 155#
DL - 345# (ugly! GloboGym people look at you funny when you put down this much weight haha)

Total: 815

No PR's today (should've stretched post-WOD yesterday!) however this was my first official CFT. I NEED a squat rack at my home gym!

wooohoooo. PR on everything
crossfit total 600
Deadlift 255
Press 135
backsquat 210

Logan from long island new york

235# bs
145# sp
235# dl

M/38/150

No CFT today - still recovering from a back strain... so did:

40 reps squat clean & jerk for time with 135#

about 10 mins

BS 185#
SP 90# (PR)
DL 225# (40#PR)

Total 500

Last total in January was 450

330 bs
180 sp
415 dl
925 total (40#pr)

BS 280 lbs
SP 140 lbs
DL 376 lbs
Total 796

27/6'8"/215

BS 315-335f-325f
SP 175-180f-180
DL 365-385-405 PR

Total 900

m/24/6'1/218

BS: 335 PR
SP: 170 PR
DL: 345 PR

CFT = 850 PR

BS: 225 (PR by 10#)
SP: 105 (matched pervious PR, can't seem to get 110 up)
DL: 260 (PR by 30#)

Total: 590

Seeing tons of improvements.
M/6'2/195 semi-fit (was unfit 210 four months ago)

BS 315 lbs
SP 155 lbs (poor posture)
DL 335
total = 805

1st CFT:700lb
BS: 275lb
SP: 150lb
DL: 275lb

MGySgt. USMC M/46/6'2"/202

Fatigue has set in. Ouch My last CFT total 740.

Today
SP - 145 (PR) up from 140
BS - 225 down from 250
DL - 315 down from 350
Total 685

Humbled again. Even my first CFT 2 months ago was better at 690. Now reality sets in. 2 months ago I couldn't do Angie as well as I did yesterday.

OooRahh CrossFit

BS - 505
DL - 445
SP - 205

Total 1155

Identical to last time.

100 asst pull ups
100 push ups
100 squats
100 sit ups, ab mat style but no mat
= 20:31

Not a good time for me. I do not get excited about this workout but figured I'd better do it anyhow ;)
Erin

51/M/150

Warmup, 1/2 tabata hspu's for misspelling Lynne's name in a post the other day, 10, 6, 5, 4. Sorry Lynne, REALLY sorry.

BS 175, 195, 195
SP 125, 135f, 130f
DL 225, 265

Nagging low back injury barking at my heels the whole wod. Just marking time these days.

M/38/183/6'1"

Squat 300lb *PR
Press 135lb
DL 415lb *PR
Total 850lb *PR

#335 Michael

Do yourself a big favor and hook up with the CrossFit trainors at your gym and give this program a fair run. 1 week is hardly enough to even learn the basic CrossFit movements much less evaluate the efficacy of the program on strength development. You need to learn proper form first and that could take months, then increase your intensity based on your trainors guidance. The functional movements of Crossfit are much more safe and more effective than the traditional bodybuilding isolation workouts that you are using. E-mail me and I would be happy to further discuss this with you, and encourage you to stick this out, CrossFit will take you to the next level!!

M/44/6'1"/165/vgl

BS: 225#
SP: 115# (went for 120 twice, both fouls)
DL: 345# (PR!)
CFT = 685

My second CFT; next time, I'm crossing over 700!

32/m/200

SP: 185
SQ: 365
DL: 335

DFT: 885

Could've done more on the squats. Need to work on my deads.

I just heard about crossfit this past weekend. I started promptly on Monday (did Sunday's WOD) and I am already hooked. My first WOD ever...

SP 105 lbs (surprisingly hard exercise)
DL 255 lbs
BS 255 lbs

Total: 615 lbs. My admittedly weak exercise before I started crossfit didn't include any of these exercises, what fun! My back is KILLING me though

Michael #335

You noticed your strength dimish after 1 week? If this is a genuine question then I would suggest that you try crossfit exclusively for at least 2-3 months. Try following the mainsite WOD , scaled appropriately. After that you should have a good guide as to the advantages to Crossfit. You may find that a particular part of your body might lose some strength if you used to devote alot of time to it but overall your strength and endurance will rise.

If you still have doubts after 3 months at least you will have an educated view to base your opinions on.

Good luck

m/34/6'2"/198

dl-400 pb
sp- 155 ..felt weak
bs-255..near miss

m/27/5'8/182

I'm doing Rippetoe's Texas Method program, and today just happened to be the low volume/high intensity day, so I thought I would do a CFT since it is also the WOD.

BS: 345lb (+5) - Definitely felt like I had more here. Probably 20-30lbs but I'm only increasing it 5 a week. I might try to really push it if I catch some competent spotters in the gym

SP: 165 (+10)
DL: 435 (+25)

Total: 945

Tim and Andy

Tim
Press: 135 (+0)
Squat: 265 (+10)
Deadlift: 345 (-20)
Total: 755 (-10)

I basically had 365 up, but my grip failed...I have a large blister from hitting golf balls this morning.

Andy
Press: 165
Squat: 245
Deadlift: 365
Total: 775

My brother stopped at 245 because of his knee - ACL replaced a few years ago. He hasn't done any heavy squatting since then.

m/34/198

dl- 400 pr
bs- 255 missed
sp- 155 felt weak

F/38/5'6"/140

SP: 85(PR)
BS: 165(PR)
DL: 180

Total: 430

M/40/5'11"/175

SP: 115
BS: 240(PR)
DL: hurt back on first attempt

Total: N/A

"CFT"

Back squat, 1 rep: 135x6, 185x3, 225x1, 245x1
Shoulder Press, 1 rep: 135x1, 145x1, 155 FAIL
Deadlift, 1 rep: 135x6, 185x6, 225x3, 275x1

body very tired, lack of sleep last couple days

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: 225lbs x 1 – 245lbs x 1 – 255lbs x 1 PR but halted on way up, didn’t count it.

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

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 F

4 minutes rest per attempt.
Crossfit Total: 705
Compared to 080619: 735 PR

Squat: 285(PR)
SP: 145
DL: 385

Total: 815

Squat: 285(PR)
SP: 145
DL: 385

Total: 815

I keep being disappointed on days when part of the workout doesn't go as well as I had hoped, like today when I had no individual PR's on the lifts. But I think I need to look at the bigger picture, like my CFT PR.

CFT: 855 (PR by 30)

BS: 285, 305 (-15 of PR)
Then failed at 315 and 310.

SP: 115, 130F, 130, 140 F, 135 F, 135 F, 135 (tied PR)

DL: 375, 405, 415 (-5 of PR)
Failed at a PR attempt (by .5#) of 420.5

First time doing CFT - actually, first time doing any kind of weighted squat/DL

M/27/120/5'8" (yes, that's 120lbs.)

BS - 225
SP - 120.5
DL - 235

Total - 580.5

squat- 300
sho press- 155
deadlift- 335
total- 790

28/M/160

First CFT

BS: 255#
SP: 135#
DL: 255#

TOTAL: 645#

Need to improve grip strength for the DL.

bs 145x5,215,235,255,275(1/2)
op 105x5,125,135,145,155pr
dl 145x5,195,215,235,325,415,445(3/4--didn't lock)
cft = 845

bs 145x5,215,235,255,275(1/2)
op 105x5,125,135,145,155f,150(pr)
dl ran out of time--had to pick up daughters
2/3 total 425 6/20/08

bs 135x5,205,225,245,275 (1/2 squat)
op 95x5,115,135,145f,145f,145f
dl 145x5,195,215,235,325,415,445f (2 inches)
cft 825. 4/5/08

bs 135x10,205,225,245,275(1/2)
op 95x5,115,135,145,150f,150f
dl 135x5,185,205,225,315,405,445f
cft 825 1/2/08 vs

bs=135x10,205,225,245,270(not a2a)
op=95x5,115,135,145f,145
dl=135x5,185,205,225,315,405,440pr
cft=855 on 11/28/07

15 min ellip wu 18/18
bs=135x5,205x2,225,245,265
op=95x3,115,135,145f,145pr
dl=125x5,225,315,405,445f(rose a few inches),435
cft=845 on 10/20/07

10 min ellip wu 17/17.
bs=135x5,205,225,245,265 (not a2a)
op=45x10,95x5,115,135f,135,145f,140
dl=135x8,225,315,405,425f,415f
cft=810 on 5/9/07.

10 min ellip wu 16/16.
bs=135x10, 205, 225, 255, 275 fail...to ground
op=45x10, 95, 115, 135, 145 fail, 140 fail
dl=135x10, 225, 315, 405, 455 fail, 445 fail, 425
cft=815 (felt weak) 4/12/07 vs

bs-135, 205, 225, 245, 265 (pr, but not a2a)
op-95, 115, 135, 145f, 140pr
dl-225, 295, 305, 405, 455f, 435
cft=840 on 2/18/07 vs

bs = 245 w/ 135x5, 225x1, 245, 265f, 255f
p = 135 w/ 95x5, 115x3, 135, 155f, 145f, 135x1
dl = 405 w/ 135x5, 225x3, 315x1, 405
cft=785 on 12/3/06

Squat--300
Shoulder press--145
Dead lift--320
Total--765

beat 080619 by 20

No wu

080709 CFT=905 bs=335 sp=165 dl=405
080405 CFT= 860 bs=305 sp=145 dl=410 PR
071128 CFT=905 bs=335 sp=165 dl=405 PR
071020 CFT=885 bs=315 sp=165 dl=405
070901 CFT=835 bs=295 sp=155 dl=385

Herniated disks don't allow any real weight on back squat or deadlift.

CFWUx3

BS: 115 (back not feeling good)
SP: 105 (failed 110, disappointing)
DL: 150 (felt OK, but working up vv slowly)

Also worked form and ROM front squat 120lb and OHSQ 45lb.

Todd: M/35/160/5'10
BS: 235 pr
SP: 130 (-5 from PR)
DL: 365 pr
730! First time breaking 700. Smiling.
I've only done CFT 3 times. 625-685-730.

Teri: F/35/150/5'7
BS: 130 (PR)
SP: 80 (-5 from PR)
DL: 225 (PR)
435 (PR)

Post (Teri): 85# Grace; didn't time it but ~ 5 min. 95# here I come!

Male
22/6'/195

back squat: 385
Shoulder Press: 185
Deadlift: 350

35m/6'4/210

BS 315
SP 165
DL 355

"CrossFit Total"

Back squat, 1 rep - 225
Shoulder Press, 1 rep - 120
Deadlift, 1 rep - 370

715
----------------------------------------
Compare to 080619

Back squat, 1 rep - 260 (PB)
Shoulder Press, 1 rep - 115
Deadlift, 1 rep - 370 (PB)

CrossFit Total - 745

BS 195
SP 105
DL 276

576

40m/5'8"/200

SP 145
BS 295 (pr)
DL 385(pr)
385# pull felt really awesome,I hate my globo gym!!!!

M/23/150 GregAWu

BSquat - 275 (12 hour nursing shift takes its toll on your legs): good depth.
SPress - 135: good aggressiveness.
Deadlift - 405 PR: sweet mother, really bad form but didn't feel dangerous until I was almost all the way up, no damage done this time!

Total: 815 - tie PR

34/m/6'/285

as rx'd

press - 175lbs.
squat - 500lbs.
deadlift - 405lbs.

total = 1080lbs.

i used to use lifting straps for dealifts and today it really made a difference not using the straps. i can easily do over 500lbs with straps.

Warm up:
Row/Run @ moderate pace

Then: CFT
Back Squat: 290 (PR by 10)
Shoulder Press: 150
Deadlift: 375

Total: 815 (PR by 35)

Deadlifting 375 went up smooth on my second attempt so I got ambitious and went for 385 on my third attempt but it wasn't making it all the way. I believe 380 would have been doable, however.

32/M/6'4"/255lbs

BS: 405
SP: 235 (ties PR)
DL: 460 (PR - never did 1RM deadlift before)

Total: 1100 lbs

Squat: 245 (PR) Previous: 230
Press: 115 (PR)
Deadlift: 315 (PR)

CF Total: 675

Not bad for my first one. My goal was 650

F/Age 37/125/5'3"

as rx'd

back squat 195PR
shoulder press 85 (WEAK today...although I max out usually at 90 pounds..would love to get over the hump and reach 95 confidently and consistently!)
deadlift 225

TOTAL: 505

as rx'd

back squat 195PR
shoulder press 85> WEAK TODAY!
deadlift 225

TOTAL: 505

Just did CF total for the 1st time. Not sexy:

SP: 165 (good form)
BS: 245 (Joe gave me some stabilization. Dumped on 275.)
DL: 315 (Up but not great form)
--------------
CFT: 725 (PR, 1st time)

First ever CFT and first ever WOD
320 BS
115 SP
280 DL
715 Total

After Angie yesterday and a TRX day today, I thought I'd do CFT

M/49/72"/215

BS 350
SP 160
DL 350

Total: 860

Deads make me nervous ever since I tweaked my back about 4 yrs ago doing DL touch-and-go's so I didn't push it

36yom/6'/200

S 305
P 160
D 385

T=845

28/F/5'4"/148lbs

Warm-up: 400m run followed by 3 rounds of-
10 squats
5 push-ups
25 sit-ups
1 pull-up
10 back extensions

WOD: CFT
BS = 172lbs - 192lbs - 197lbs (new 1RM PR)
SP = 77lbs - 82lbs - 92lbs
DL = 187lbs - 207lbs - 232lbs (new 1RM PR)
Total = 521 (Increase of 51 points from previous CFT :o) )

Still tired from Angie WOD.

25M/6'6"/240lbs

Squat: 500 lbs (15 lbs shy of pr)
Press: 200 lbs (tied pr)
Dead: 475 lbs (25 lbs shy of pr)

Total: 1175 lbs

post:

5 rounds "cindy"
10 C&J (135lbs)
5 rounds "cindy"
10 C&J (135lbs)
5 rounds "cindy"

14:52

M/38/167

Back Squat – 277
Shoulder Press - 152
Deadlift – 377
Crossfit Total - 806

Can’t do shoulder presses b/c of a tear, but…

Squats:
45 x 3
110 x 2
135 x 1
185 x 1
195 (failed)
190 x 1
195 x 1
200 (failed x 2)
200 x 1 (holy crap! I’ve been trying to break 200 FOREVER!! I’m so stoked! To be honest, I think it was a TAD bit high, but I’m going to count it, because I’m studying for the Bar, and I need to feel competent at SOMETHING!)

Deadlifts:
135 x 3
185 x 1
225 (failed…brain fart)
245 x 1
255 (failed)
250 x 1 (previous PR was technically 255, but the form on that one was ugly, so I actually feel pretty good about this one)

shoulder press max=185

deadlift max=325

squat max=375

Pretty fatigued from Angie
SQ 255
DL 385 (pr)
SP 165
805 total

22.m.134.65"

as rx'd
Back Squat: 295 (last was 305)
Shoulder Press: 135
Deadlift: 325
Total: 765
*generally same as last but it felt like i had better form this time around

m/1.72m/60kg

DL 140kg
BS 125kg
PP 75kg

Total 340kg

Goal 360kg

M/27/5'10/223lbs

Squat -
275 x 1 (20 less than pr)

OHP -
167 x 0
135 x 4

Conv Deadlift -
335 x 1 - (20 lb pr)

225 squat for 3 reps

Total - 745 (30lbs less than best...but good for tonight)

Vance

BS: 295lbs
SP: 175lbs
DL: 285lbs
TOTAL:755lbs

CFT 875
335 - 165 - 375

BW: 263

SQ: 155
SP: 155
DL: 325
TOTAL: 635

Feel I could do more on the squat just didn't have the movement down very well.

CFT:

3 attempts each lift.

Back Squat: 255
Deadlift: 365
Shoulder Press: 130 (2 Reps, failed 135)

Total: 750

24y/M/5'9"/200#
45# PR in the total today.
315 squat
185 press
400 deadlift
900lbs.
Look out 1000, I'm coming for ya.

All you people with totals over 1000 ... impressive!

58 y/o male 165lbs

BS: 235
Press: 115
DL: 255

Grace = BS 145 + SP 65 + DL 220 (New PR 2xBW) = 430
Beth = BS 200 + SP 95 + DL 255 = 550
Brandon = BS 245 + SP 145 + DL 295 = 685

BS: 325
SP: 175
DL: DNF

I ran out of time. I thought I would have to skip the entire wod because of my crazy schedule but I was able to fit in the squat and press.

Squat = 385 lbs.
Shoulder Press = 185 lbs.
Deadlift = 425 lbs

My first CFT

press: 45 lbs
DL: 100 lbs
squat: 95 lbs

Total 240 lbs

27yo m 5'8" 180#

SP - 180lbs
BS - 375lbs
DL - 380lbs

total 935 PR!!! last was 905

40/M/164

CFWUx3

Squat: 185
Press: 115
Dead: 245
Total: 545 (20# PR)

What's that song in the video?

28/m/168

BS:275
SP:115
DL:245

Ttl:635

BS - 345 PR
SP - 185
DL - 405

Total - 935

23/m/203/5'11"

Squat: 330 (pr)
Shoulder Press: 165...failed 170 dropped to 160 got it, tried 165 got it.
Deadlift: 405 (pr)

total- 900 (pr)

27m/6'1/210
sp 210
bs 460
dl 475
tot 1145 pr

41/M/177

BS 285
PR 155
DL 355

CFT = 795

CFWU
back squats for OHS
situps to 20 degrees below horizontal
90# assist on pullups and dips

WOD

BS - 255
SP - 130
DL - 265

Total - 650, 10# more than 080619.

M/35/185

BS-385
SP-185
DL-385

Total 955 tie PR

Not a PR on any of the individual lifts, but close enough to tie on the Total.

25/m/160
BS: 315
SP: 165
DL: 335
No failure on any. Maybe should have pushed more. Not many 25-year olds my size out there...

19/m/6'0/185

BS-285
SP-125
DL-285

Total 695... lame first CFT

BS-285
SP-135 (Went down)
DL-345 PR

Total 765

M/38/188

Back Squat: 300 (F 305, PR is 325)

Shoulder Press: 175 PR (old PR 165)

Deadlift: 315 (tied PR)

Total: 790 (PR is 805) My back is still sore from this past weekend and I really noticed it in the back squat.

The pic was taken 4th July Rakkasan cf challenge
Arab Jabour, IZ
The vehicle is a Wretch it moves milvans and other containers. RAKKASAN!

SQ - 315
SP - 115
DL - 330

Total - 760

26/M/6'2"/205

I crushed my last CFT of 630.

BS: 215(pr), 225(pr), 235(pr)
SP: 125 (f), 115 , 125(pr)
DL: 307 , 327(pr), 351(pr)

New CFT PR : 711

M/25/5'11"/175

BS - 265
SP - 130, failed 135
DL - 290

Total 685

First CFT, before starting CrossFit about a month ago I never did squats below 90 degrees, also first time doing 1RM deadlift

BS - 375
SP - 160 - failed 175
DL - 315

Total: 750

This is my first CFT. I have a feeling I did something wrong though.

CFWU 10 x 3

BS: 225 - 245 - 255
SP: 115 - 120 - 135f
DL: 225 - 295 - 345f

Total: 670

BS - 95 lbs.
SP - 55 lbs.
DL - 105 lbs.

F/30/126

My first CF Total.

BS- 95 (should have started higher)
SP- 55
DL- 105

TOT- 255... Ewwwwwwww

33 yom 240 bwt

didn't have access to weights so did
30 jumping muscle ups (working on form and false grip)
first 15 (rings to bottom of ear)
second 15 (rings two fingers above ear)
time: 23:19

Back Squat: 250#
shoulder press: 135#
Deadlift: 320#
Total: 705

M/21/5'10/160

BS - 209lb (down 7 lb on last effort)
SP - 132lb (PR - up 11 lb on last effort)
D/L - 309lb (PR - up 11 lb on last effort)

Total: 650lb (PR by 15 lb)

Wanted 670, but my body wasn't having the BS. Bummed.

After CFT, did the CFWU x 3: 11:30

a few hours after my crossfit total, I was still disappointed by my shoulder press being stuck at 135 so I did some random extra presses + 100 push-ups cuz I suck at those too.
In my CFT shoulder press: 115, 130 F, 130, 140 F, 135 F, 135 F, 135

3 hours later,
Shoulder Press: 95 x 5, 115 x 2, 125 x 2, 140 F, 130, 130 x 2, 125 x 3 (tyeing my 3 rep PR)
my shoulders should be sore tomorrow. I still do not see how I can't get 140.

m/37/175

Squat 175
SP 125
DL 240
Total 540

Last was 510, but this was a little frustrating. I have done multiple singles of the SP at 130 before, so WTF there? The squat number is just embarassing, but I have to remember that I am 37 and I am trying to build that muscular memory from scratch. I have no history with heavy weightlifting. Keep working.

CFWU 2x10 PU Band Assisted Dips Assisted

Attempts 1x200,1x220,1x240(PR) (again barely made it)

Attempts 1x115,1x122.5(PR)1x130 failed

Attempts 1x235,1x255,1x275 (PR)

CFT=240+122.5+275=637.5 +47.5 from last time

sq 430
sp 205
dl 570
Total 1205

m/34/180

2nd CFT...

DL = 365 (same as last time), just couldn't get 385 attempt and 375 after... lower back was done, lol.
SP = 135 (same as last), 140 attempts would stop half way and all was lost.
BS = 285 (PR)
TOTAL = 785

My shoulders were smoked from Angie, so my total suffered. That's my story anyway.

As Rx'd 780lbs (20 Lbs under my PR)

310 Squat
135 Shoulder press (failed on numerous attempts for 155)
335 DL

S/F
Katz

bs = 245 (same as before)
deadlift = 285 (PR)
no shoulders

Only in my second week of crossfit and still no real equipment. Plus I'm coming from a college rowing team, so I'm not very sure about my strength capabilities yet. Postponed the CTF and subb'd w/ my own WOD.

3 rounds for time of pullups, pushups and squats: 21, 15, and 9 reps. Follow w/ 3 mi. run.

1st round: 1:35
25 sec. break
2nd round: 1:16
44 sec. break
3rd round: :47
Total: 4:47

bs 295 3 times (pr for 3 -- 235 last time)
shoulder 125 once (pr -- 115 last time)
deadlift 215 once (pr -- did not attempt last time)

bs 295 3 times
shoulder 125 once
dl 215 once

all prs up from 235, 115, and no attempt

bs 295 3 times
shoulder 125 once
dl 215 once

all prs up from 235, 115, and no attempt

how come i cant post my comment argh!

bs 295 3 times
shoulder 125 once
dl 215 once

all prs up from 235, 115, and no attempt

41/m/200

BS 305
SP 185
DL 355

CFT 845

squats 3 x 5 225lbs
press 3 x 5 135lbs
dead lifts 3 x 5 225 lbs

SP: 155 (PR, failed 160)
BS: 275 (really upset. lost confidence after almost fell over and stopped)
DL: 375

My goal today was to hit over 800. I feel that maybe I didn't push myself hard enough to get much over, but I am very proud. Squats were pretty deep (glute to ankle) so I'm quite pleased.

bs 315
sp 175
dl 375

cft = 865

M/5'9"/31/172

BS: 255
SP: 125
DL: 330

ctf = 710

did this yesterday...

Squat 275, Shoulder Press 120, and Deadlift 275: Total of 670

51 yoa new guy, 5'08", 185 lbs.

did 20' BFL aerobic on a treadmill after.

CFT is getting better.

Hulk, 240 lbs: DL-445, SP-235, SQ-375=1155
5 Whiskey, 170 lbs: DL-355, SP-135, SQ-315=805
H&K, 190 lbs: DL-315, SP-135, SQ-335=785
Bossman 150 lbs: DL-295, SP- 130, SQ-315=740

Semper Fi

DL=405
Squat=275
SP=155 still rehabing L shoulder.
My second day with crossfit and I am hurting from Angie.

Didn't feel this today so I did tabata DL (225lb) and L-pulls for 8 minutes...brutal lost count somewhere around 140 I would guess.

First CFT, not too shabby for my fist time.

Squat: 165 lb
SP: 75 lb
DL: 175 lb
Total: 410

F/27/5'7"/180

male 27 170# 5'9"

CFT 715

Comment #73 if you're looking for a running program to supplement crossfit check out www.crossfitendurance.com.au it's exactly what you are looking for trust me!

Happy training!

30/m/225/5'10"

BS: 330
SP: 175(pr)
DL: 380

Total: 885

38/M/6'/180lbs Paul: total= 620lbs first CFT, fun!

b. squat: 220
press: 135 cleaned off floor no rack :(
d.l.: 265

27/F/209lbs/Kristen: total= 435lbs first CFT!

b.squat: 150
press: 75 clean off floor no rack
d.l.: 210

32/6'2"/215lbs

First CFT

BS: 305
Press: 125 (no rack/ had to clean)
DeadLift: 335
Total= 765

6'1" 195 lb male/28

BS- 335
SP- 175
Dl- 365
___________
Total: 875

My second Crossfit total and I was excited to see some progress. 805 lbs was the total on my first.
This is what I did today:

Deadlift 170 kg (375#)
Back squat 145 kg (320#)
Shoulder press 65 kg (143#)
Total: 380 kg (838#)

Crossfit Sverige
http://www.facebook.com/home.php?#/group.php?gid=14563314205
gå gärna med!

30/m/200

BS: 275
SP: 135
DL: 325

CFT 735

225bs
155sp
325dl

705

m/5'5"/210lbs/36

BS: 320 (PR)
SP: 155 (I am so stuck at this weight)
DL: 380

CFT: 855 with perfect form.

well i did the best i could with the weight i had. i still have a standard bar in my basement and standard weight and with all the weight i have my bar will only hold up to 295 and its a heavy 295 because it extends so far out but
BS-295
DL-285
SP-125
total-705
i felt like i could have done more for bs and maybe DL but i really need to work on sholder strength it's probably my biggest weakness

M/32/204/69

As Rx'd:

SP: 155 (185 fail twice, felt like my shoulder joints disintegrated)
BS: 275 (Barely made it back up, but form didn't falter)
DL: 365 (PR)

Total: 795

35/f/160

BS: 125 (PR)
SP: 70 (PR)
DL: 175 (PR)

CFT: 370

Started CrossFit two weeks ago, lovin it! Thanks coach! Working a day behind, I'm on Afghanistan time.

M/32/160/5'8"
1st CFT
BS: 275
SP: 145
DL: 295
CFT: 715

Ordered the shoulder therapy article, hope it will help, have aggravated an injury from Iraq.

M/35/200/6'

as Rx'd
BS- 225 (Those super deep squats need some more work surprised I only got 225)
SP- 135
DL- 325

CFT- 685

F/21/139/5'1"

BS: 275
SP: 115
DL: 325

CFT:715

37/m/5'11/165

bs-180#-185pr-190f
sp-105#-110-115f (I am stuck at 110)
dl-230#-235-240f
total 530#
40:00

alternating 1 arm c&j: 45#-55-60fr-60-60
the fail was due to form not strength

1'00 of 45# jumping squats, 25 reps

Age 52/BW 250#
Squat 185/235/255
Shoulder press 95/115/135
Deadlift 255/285/305F
CrossFit Total = 675

BS: 225
SP: 135
DL: 275

CFT: 635

M/33/6'0"/197

32/F/6'/131

BS: 180 (PR), Depth decent on this one.. could get a “hair lower”, quote from my wonderful, inspirational workout bud.
SP: 75, oh boy I am going downhill on this one. I suppose “Angie” may have played a roll in the degrade of my performance.
DL: 205, form started to break here.. Had to cap it at this weight, even though I wanted to be a gorilla, and go for 210.

Total = 460 - up by 10.

Janet f/49
DL 250 pr
BS 200
SP 90
Total 540 pr by 15#

Scott m/48
DL 290 PR but wanted 300 couldn't get it
BS 280 PR
SP 130 tied PR
Total 700# needless to say PR

BS: 275
SP: 165
DL: 365

Total: 805

Note: I expect my backsquat to increase significantly the next time around. After I had finished somebody approached me and gave me some very helpful points regarding my form. He essentially had me squeeze my shoulders in tighter, push my chest out, and carry the bar lower than my shoulders. I did 225lbs w/ this new form and amazingly it felt so light... I threw-up 10 reps with low-effort at the END of my workout. I am excited to see how this will help my back squat.

33yom/170/6'0"

Good day - finally feeling back to full strength after a minor back tweak about 4 weeks ago.

BS205,SP115(PR),DL295

Also, played around with bar muscle ups and finally got one - first time!!

CFWU

SP - 155 (PR - old was 145)
BS - 255 (PR - old was 245)
DL - 325 (PR - old was 315)

Total - 735 (PR)

Total = 885 (PR by 15)

BS = 325
SP = 150
DL = 410

First time doing CFT as a whole workout.

Press: 105
Squat: 205
Deadlift: 265

All PRs for a total of 575.

First time doing CFT (and first time posting).
34/m/190/5'9"

Back Squat 285
Shoulder press 155
Deadlift 300

Total of 740.
Have been doing crossfit for 1 week now. Can't wait to see improvements!

245 bs
135 sp
285 dl

total 665

Age 36
BW 150#

As rx'd:

BS 235
SP 150
DL 355

Total = 740

bs-355
sp-175
dl-435

cft=965

F/39/120

BS 155 did a few sets of 8. Back feeling funny so stopped.
SP 70
DL 195 New PR!! Almost got 205. Probably did too many sets/reps beforehand.

M/38YOA/5'8"/181#
DL 330#
BS 330#
SP 190#
Total Weight 850#
Getting better but elbow is still not 100%

BS: 120 kg - 264 lbs
SP: 55 kg - 121 lbs
DL: 105 kg - 231 lbs

Tot: 280 kg - 616 lbs

BS: 275 (+30)
SP: 165 (+10)
DL: 305 (+40)
T: 745 (+80)

Gravity was kind today :)

BS 355
SP 170
DL 385

Total 910

I would prefer having the CFT spead out further, maybe once every 3-4 months, rather than the three times we have done it in the past 6 weeks.

age 18 bw 170
back squat: 275
shoulder press: 120
deadlift: 295
total: 420

done yesterday 7/9/08

26/f/5'2/130#

breakfast: run 45 minutes = 6.2 miles
(wuz just feelin the run, so decided to just try n get a whole 10k in)

cfwu

WOD: CFT
bs 235 (-10)
sp 105 (+5)
dl 285 (+10)
total = 625 (pr by 5)

failed @ 245 on the squat, but the 235 wuz nice n deep, well below parallel. knew the run wuz gonna affect it, but i'm glad i got that 10k done. today as i post these results i can definitely say that i wouldn't have had the steam to push a 10k this morning. press felt good @ 105, wuz hoping to get 110, but failed. deadlift wuz ok, altho i felt the back rounding. always improving.

680

BS 240
SP 125
DL 315 (wayyyy too hard)

First comment in two years!!!

M/36/175

BS - 315, met PR from 20 Jun 08 (failed one attempt at 325)
SP - 155, 10 up from 20 Jun 08 (failed three attempts at 165)
DL - 405, New PR up 30 from 20 Jun 08

Total: 875, new PR up 40 from 20 Jun 08. Would like to see 1000 by New Years Day....

/////////////////////\\\\\\\\\\\\\\\\\\\\\\

sp 135 lbs
bs 185 lbs
dl 215 lbs
T=535 lbs
^ 40 lbs

\\\\\\\\\\\\\\\\\\\\///////////////////////

Only in my second week of crossfit and still no real equipment. Plus I'm coming from a college rowing team, so I'm not very sure about my strength capabilities yet. Postponed the CTF and subb'd w/ my own WOD.

3 rounds for time of pullups, pushups and squats: 21, 15, and 9 reps. Follow w/ 3 mi. run.

1st round: 1:35
25 sec. break
2nd round: 1:16
44 sec. break
3rd round: :47
Total: 4:47

"how Sexy is Dave Castro?"

Question for the ages.

Only in my second week of crossfit and still no real equipment. Plus I'm coming from a college rowing team, so I'm not very sure about my strength capabilities yet. Postponed the CTF and subb'd w/ my own WOD.

3 rounds for time of pullups, pushups and squats: 21, 15, and 9 reps. Follow w/ 3 mi. run.

1st round: 1:35
25 sec. break
2nd round: 1:16
44 sec. break
3rd round: :47
Total: 4:47

BS - 219
SP - 94
DL - 320

285+135+305=725

BS=155
SP=95
DL=190
Total = 460 PR

I finally managed to hit all my PRs in the context of CFT.

As Rxd

SP 145 (pr)
DL 315 (pr)
SQ 225 Way low fighting bad groin hard.

685 Only 30# off my record could have destroyed it if my squats were on Normally Squat 275

First CFT
185
120
225
530 total
M/54/225

A day behind, but I got here. 1 rd CFWU, Pullups on Gravitron w/55 offset; added warmup 1 set of 5 squats- 135#.

Crossfit Total: 730:
Back Squats 275
Shoulder Press 160
Deadlift 295

Haven't lifted heavy since surgery in April--all wts are lower, but expected. Starting from here.

Anand S:

BS 165
SP 80 (didn't have the extra 10s in yet)
DL 205

M/29/6'6"/220

BS=315
SP=145
DL=315
CFT=775

Notes for self: First time doing CFT... you had questionable depth on the max squat... it was probably right at parallel, but you hit the rack safety bar, so that's like cheating. On deadlift, you straightened your legs too quickly and used your back to lift the 315 - maybe due to lack of trust in grip (first time doing deadlift w/o straps). Good form on shoulder press.. you didn't cheat at all by pushing it up - but, you're still a jerk. Get stronger.

m/24/5'8"/150

CFWUx3

BS=275
SP=135
DL=295
Total=705

Also did Fran: 6:35 (tied PR)

There are some stout 5'8" guys posting. I'm trying to compare to others, but it's tough when they have 30-50lbs on me. :)

M50/170

Squat 264

Press 135

DL 313

TOTAL 712

Ian M/26/5'11/160

CFT - 633
BS - 187 (down 122 pounds due to correct form this time around)

SP- 124 (PR- up 1 pound)
DL- 322 (PR- up 23 pounds)

2xCFWU

Mike M/23/5'11/180

CFT - 588 all PRs
BS- 165
SP- 135
DL-288

BS: 235
SP: 135
DL: 250

TOTAL: 620 (PR)

Crossfitting for a year now and getting stronger every day!

BS:265 PR
SP:145 PR
DL:305 PR

CFT: 715

My first CFT so they are all PRs :)

7/9/08 - 850- (Squat -300,310PR,315 Shoulder Press -170,175,180 Deadlift - 345, 345, 360PR)
6/20/08 - 835 (305 Squat, 175 Press, 355 Deadlift)
5/31/08 - 835 PR! - (300 Squat (PR), 180 Shoulder Press (PR!), 355 Deadlift (PR)
4/7/08 - 810*(PR!) (295 Squat, 170 Shoulder Press, 345 Dead)
1/3/08 - 770 (S-285; SP-155; DL-330)
12/28/07 - 745 (S-275; SP-145; DL- 325)
11/30/07 - 795 lbs (S-290*; SP-160*; DL-345*)

23/M/ 6'1"/ 235

Shoulder Press: 195

Back Squat: 405

Deadlift: 365

Tot: 965

First Timer

22/F/170
BS-140# SP-70# DL-190# TOTAL-400

previous CFTs
BS-135# SP-65# DL-195# TOTAL-395
BS-130# SP-70# DL-185# TOTAL-385
BS-100# SP-55# DL-150# TOTAL-305

23/F/144

Bum knee today (still!) so took it easy.

SP: 75 very happy with this one!

BS: 135

DL: 155

total: 365

I know I can get at least 20 more # on each BS & DL, but I didn't want to make my knee any worse ;_; Plus now the next time I can be like 'whoa crazy improvement'!

26/m/155#

BS: 305 (PR)
SP: 150
DL: 375

TOT: 830 (PR)

Can't describe how sore I am from "Angie". Did not have any kind of motivation for CFT and felt extremely tired and weak.

Failed to complete CFT.

I shat the bed on ths wod

405 BS- Missed 435
405 DL- Missed 435 and 425
185- SP

Lowest I have had in a while

M/31/145#

BS: 265...275 FAILED
SP: 145
DL: 315...325 FAILED

TOT: 725 SAME AS LAST EFFORT!

bw: 150#

bs: 295
sp: 155
dl: 370

total: 820

10# improvement

DL 345
SP 135
Didnt have time to BS as the gym I was using yesterday closed early

m/37/175/6'2

bs:255
sp:150
dl:391
total:796(pr)

Wow, felt pretty good today after climbing the ultimate everything on the Chief yesterday. Maybe even next time I can hit 400 on the DL's.

Crossfit works, plain and simple.

BS 265
SP 145
DL 340
CFT 750

37/m/195
Broke all PR's except BS due to possible hernia waiting for doc visit.
BS 315
SP 155
DL 445
CFT 915

198#

395# squat
205# press
500# Deadlift
1100 Total

25/M/175
DL: 295
MP: 135
Squat: 275
Total: 705

First Time

squat 225
press 145
dead lift 265

total: 635

WU Yoga (downtown)

squat 245
press 135 (failed 155, should have gone up slower)
DL 275 (failed 295, ditto)

Total: 655

26/m/155

185 (squat)
115 (shoulder press)
205 (deadlift)

24/m/230

shoulder press=185

deadlift=325

back squat=375

total=885

32/m/190

Squat 350
Press 145
Dead 315

Total 810

Nic - 855
Katie - 295

Squat 330
Press 145
Dead 405

Squat 265
Press 205
Dead 345
Total 815

M/39/68"/173

M/42/72"/200

Squat 295
Press 155
Dead 315
Total 765

BS 120kg
SP 55kg
DL 150kg(PR)

Total: 325kg

Mike F:

BS 325 (+10)
SP 145 (-5)
DL 315 (+10)

Total = 785 (+15)

last total done on 6-19

bs 275 285
sp 145 155
dl 345 375

total 765 815

Rest week

2 days without crossfit, idk what to do with myself.

So I tried to backsquat a little too much, ditched the weight near the bottom, and broke my barbell! I really need some rubber plates...

No CFT for me today...@ work; not enough weights, no spotter, etc. Practiced power snatch (single) to OHS for reps: 95x5, 115x5, 135x5x5.

5'8"/155lbs/20/M

back squat - 365
shoulder press - 160
deadlift - 345

total - 870

95-115-135-155-155 shldr pr
225-275-355new pr-355-355 BS
275-315-335-355-405 new pr DL
total= 915

Age 36
BW 187

SP 160 (165 last time)
BS 295 (295 last time)
DL 395 (385 last time)
CFT 850

EE: As RXed: BS:375, SP:205, DL:465, TOTAL:1045
MH: As RXed: BS:275, SP:135, DL:290, TOTAL:700

All in LBS

skipped

squat - 275
press - 135
DL - 340
total: 750

Shoulder Press = 165lbs
Back Squat = 245
Dead Lift = 415
Total = 825

34/M/133/5'6"

205
120
270
Total=595

BS: 325
SP: 165
DL: 375 new PR

CFT: 865

M/38/6'2"/240

Started CrossFit about 2 1/2 months ago. Love it. I have gone down about 20 lbs since starting to follow CrossFit workouts and close to 40 lbs. since the start of the year. I can't stop talking about CrossFit and recommend it to any one who asks me how I lost weight. CrossFit is the greatest thing since sliced bread, the fax, and the ipod.

m/29/193
SP-160
DL-415
BS-325
Total-900
Total was up from last time. But shoulder press was down 5 lbs.

F/133/36

First true Crossfit Total ~ I decided I needed to start doing these for physical and mental strength. Still recovering from a shoulder injury so took it easy on the shoulder press, stopping 15 lbs short of my PR.

Squat 205 lbs PR!
SP 75 lbs
Dead 225 lbs PR!
Total 505

5'6"/137lbs/20/M

back squat - 275
shoulder press - 115
deadlift - 295

total - 685

Charity-
BS-222(-8)
SP-115
DL-275(-5)

Road my bike to/from work. I'm going to skip the Total, still recovering from the 4 WODs this weekend.
Road my bike to kid's baseball game and back as well.
Total of about 2 hrs cycling today.

I second Dave Leys, #328. Kallista is a CrossFit legend, at the ripe old age of 14.

BS: 300 (Pr by 25#s)
SP: 155 (Missed PR by 10#'s)
DL: 365 (Pr by 15#'s)
Toatal: #820 (PR by 45#'s)

Thanks to Jeff Martin from Brand-X for teaching me how to squat properly and Ryan Wooley from Sunnyvale CF for all the pointers; now I actually kinda know what I'm doing.

back squat 295#
shoulder press - 135#
deadlift 315#

total = 745#
an increase of 50#

BS: 135x5 / 165x3 / 205x1 / 235x1 / 245x1
PP: 095x5 / 105x3 / 120x1 / 135x1 / 145x0
DL: 140x5 / 205x3 / 225x1 / 245x1 / 265x1 / 285x1 / 295x

Total = 675

BS 330
SP 145
DL 275

40 # Less than last time. Poor showing.

sp- 175
bs- 385
dl- 405

965. Still down from my best but not bad for not lifting heavy recently

BS: 260
SP: 130
DL: 310

Total: 700

Crossfit total on April 8th

BS: 250
SP: 100
DL: 285

Total: 635

Did Press first

Squat -- 325 (315,335 previous)
Press --155 (150, 145 previous)
DL -- 315 (315, 295 previous)

795 total (780,775 previous)

37/f/122

120+55+65=240

37/f/122

120+55+65=240

CFWU x 3
CFT: 795
BS: 305
SP: 165
DL: 325

735

36 M 168#

BS 300
SP 180
DL 370 (PR)

CFT 850 (PR)

27/m/181

No CFT for me. Still trying to let back heal.

J.T.
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

As rx'd 17:04

48/m/183 from france (alone ?)

SP 60kg 132
BS 110 242
DL 130 286

CFT 300 660 (PR)

DONE JULY 12

bw-197

CF Total-725
275 Squat
135 Press
315 Dead

100 jumping pullups - did 63, then moved up a step in 12.45
100 pullups - some with knees on ground. about 10 minutes
100 situps - used arms to help. about 7.30
100 squats - 5 minutes
total time of 35.29

38 yom/6'2"/225lbs
Squat - 365
Shoulder Press - 200
Deadlift - 385
Score = 950

280 squat
140 press
345 lift

765 total

255 squat
155 press (stopped because wrist hurt)
375 deadlift (PR)

785 total

M/24/195/6'1"

BS - 315
SP - 150
DL - 415 PR

CFT - 880 PR

S 215 (PR)
P 110.5 (PR)
DL 295 (PR)

Total 620.5

weight in kilos

DL: 170
SP: 87.5 PR
BS: 125

Total: 841

M/258
S - 225 (PR)
P - 115
D - 300 (PR)
T = 640
135 lb improvement (due to squat rack)

press -110
squat - 215
dl - 275
total- 600

Jeff @ home
BS (to ball in lifting shoes- below parallel)-323
Press-154
DL-445
Total-922

S - 266 lbs
P - 111 lbs
D - 266 lbs
T = 643

My first crossfit total ...

265 front squat
135 shoulder press
265 dead lift

Didn't have the equipment at work for this. One of my co-workerouters read what someone else did so we tried that. Whata doozy.
rnds of
row 1:40, 1:20, 1:00, 45 secs, 30 secs.
36, 24, 18, 12, 9
row
push-press 85#
wall balls
knees to elbows
28:03 that was a good sweat and a wicked cardio and shoulder burn.

12/07/08
32/M/75kg
(Last CFT 19/06/08)
BS 140kg (308lbs) (up 5kg)
SP 60kg (132lbs) (static)
DL 160kg (352lbs) (up 10kg)
CFT 360kg (793lbs) (up 15kg)

14/7/08
Done in morning at work
Squat - 130kg
Shoulder Press - 55kg Strict
Deadlift - 140kg
CFT - 325kg = 731lbs

7/14/08
m/30/230

Sq- 300 (on guided bar machine- no weight counted for bar)
Deadlift- 315, 350(fail), 325
Shoulder press- 165, 175(fail)

7/11/08
22/m/6'1"/205lbs

Squat - 275lbs (fail 305)
shoulder press - 185 (fail 205)
deadlift - 390 PR! (fail 400)

my squat just wasn't happening for me that day, sometimes that'll happen...VERY happy about deadlift, grip was great, just couldn't roll the shoulders back for the 400, i feel like my legs could have gotten 430 up.

Squat:
10 x 20kg
8 X 60kg
5 x 90kg
3 x 100kg
1 x 110kg
1 x 115kg (fail)
1 x 110kg

Shoulder Press:
10 x 20kg
3 x 40kg
2 x 50kg
1 x 60kg
1 x 62.5kg (fail)
1 x 57.5kg

Deadlift:
10x 50kg
5 x 100kg
3 x 110kg
1 x 122.5kg
1 x 122.5kg
1 x 122.5kg

CROSSFIT TOTAL = 292.5kg/643.5lbs

34M179
140
275 PR
325 PR
-----
740

35F
75
155 PR
165 PR
----
395

tom
135
255
255
----
645

M/34/185lbs

BS 355lbs
SP 165lbs
DL 365lbs
Total 875lbs

4.73x's my bodyweight Going for 5x's next round...

BS - 255
SP - 140
DL - 320
Total = 715

m/39/270/6'0

P 180 - ok
S 300 - could have done more - ran out of time
D 355 - all the weight I have at home - 90lb bumpers ordered today!

t= 835

Press 165
Squat 325 (PR)Depth confirmed
D lift 355 (PR)
Total 845

m/30/159.5

BS - 270 (265 last time)
SP - 140 (140 last time)
DL - 295 (305 last time)

total = 705

last total = 710 (bw=161)

No energy by the time I reached DL's. DL PR=320, which would be nice to hit. Coming off a week where I dropped 5 pounds.

TAM
Back Squat – 175

OHP – 75

Dead Lift – 210 (YIPPEE!!!!)

BS:325

SP:165

DL:355
Total:845

BS: 245 lbs (weak, need to work on strength and form)
SP: 155 lbs
DL: 300 lbs

Total: 700 lbs (PR)

200# 46m

bs 285-tied pr
press 165--way off 185 pr
deadlift 345--new pr by 10

795 total, oh sooooo close. couldn't budge the 355 deadlift on my last attempt. next time.

CFWU x 3 10 reps

"CrossFit Total"

Back squat, 1 rep - 255 parallell
Shoulder Press, 1 rep - 135 PR
Deadlift, 1 rep - 285 PR

CFT - 675

Me: 41yo/M/5'10"/174lbs

Warm Up: Greg A's Warm Up 10 reps per exercise

WOD: CFT

Squat: 185, 225, 235

Shoulder Press: 115(f), 95, 105, 110

Dead Lift: 245, 295, 305(f)

Total: 650

I'm Tired. I missed three WOD's and I have been making them up on off days. I have one more to make up, a 10k and this total follows several intense shoulder Work outs. Tired, shredded and weak....

Have Fun, Train Hard,

Billy

Warm-up 20 min run to rec center

SP-95
BS-185
DL-255 (275 fail)

Concentrating on form, especially with back squat.

M/26yo/5'8"/170lbs:

Squat: 350
Shoulder Press: 145
Deadlift: 335

CFT: 830

First CFT

WU
BS: 185/3; 225/1; 245/1; 255/0/1; 265/1 (PR)
SP: 95/3; 135/1; 140/1; 145/1; 150/0/0/0
DL: 275/3; 315/1; 335/1; 345/1; 355/0/0/0
Total 755 (PR)
M/47/192#/72"

Unable to do CF total due to lack of weights in my garage so I always subbed for Tabatha Something Else.

Pullups 40
Pushups 88
Situps 146
Squats 166

Grand total - 444.

Dismal showing on the pushups. Usually hit around 130. Need to give the upper body a rest I think!

Posting late,

I had limited time for this one, and so did not get the deadlift in (but see post for 7/16/08.

BW 177

Back squat, 1 rep (190#)
Shoulder Press, 1 rep (130#)

Ussually I do 3 reps of the weight i am going for on squats and DLs, but 1 rep felt like my max for 190.

squat - 266
press -111
dl - 266
total- 643

m/35/200/6'

Squat: 360
Shoulder Press: 200
Deadlift: 455
Total: 1015

Did Greg's warm up + 2 rnds o5 15 GHD sit-ups and 5 MU's

BS: 125kg :(
SP: 65kg :)
DL: 165kg :)

BW: 74 kg

squat-165#
sp-75#
DL-110#
total-350 (up 25#)

Deadlift 295
Shoulder press 155
Back Squat 245

Total: 695
wt 165 32 male

34/M/185

BS: 385
SP: 185
DL: 395

965 tie pr

M/180#/5'9"/54

sp 135
bs 315
dl 315
Total 765

CFWUx3
back squat = 260 (260 last time; failed at 270, but stopped b/c form would have been bad)
shoulder press = 150 (155 last time; failed at 160; failed at 155 b/c bad base)
deadlift = 405 (405 last time)

TOTAL = 815 (820 last time)

M/26/5"9/180

Shoulder press 185lbs
Back Squat 315lbs
DeadLift 365lbs

total 865
could of done a bit more on the squat and cleared the 900 mark, was kinda intimidated by all the weight though, didn't want to kill myslef, next cft, the 1000 mark is gonna be hit....

Back Squat- 340 new PR
Press- 185
Deadlift- 405

Total PR- 930

22/m/180

Back squat - 265
Press - 135
Deadlift - 305

Total: 705

29/175/m

DL;335
sp:175
squat:315

total:825

MBA HHA

squats 295 155
press 165 70
dead 400 205
_____________________
Total 860 430

MAWL

M -
Squat: 300
Press: 175
DL: 375 (PR)
Total: 850
Squat and press continue to go down. Going to take a few weeks off and do Starting Strength

Squat PR: 335
Shoulder Press PR: 175
Deadlift PR: 375
TOTAL: 885

275 Squat (PR)
145 Shoulder press (attempted 165 W/O success)
315 Dead lift (PR)

Goals: 315 Squat
185 Shoulder press
350 Deadlift

my first CFT

Squat - 265 (weak)
Shoulder Press - 115 (weak)
Deadlift - 345 (PR)
TOTAL- 725 (PR)

m/34/5'9/174

CFWU - 3. Usual reps. Superman. Burgener

BS 315
SP 145
DL 365
Ttl 825
BS - Possibly could've done more, but concerned about too much use of lower back. Using Rippetoe's tech. Didn't hurt, just didn't feel too much in glutes as usual.
SP - Went up pretty easy at 145. If I wasn't short on time, would have tried 150.
DL - Not a good job on tech. Calus on rt hand messed up. Didn't maintain good rigidity in back. Keep scapula over bar. Get a good pull off the floor.

6/19: 315, 135, 375=825
5/30: 305, 145, 375=825
4/5: 305, 145, 345=795
1/27: 295, 135, 365=795

41/f/130

BS: 135
SP: 65
DL: 135

Sq: 285
SP: 145
DL: 365 (wore myself out trying 400, didn't save it for old PR of 385)

Total: 795

crossfit total
m-51
5'8"
205lbs
SP-195
BS-385
DL-475
total-1055

22/M/165

This was my first Crossfit Total! I've been doing CF for about a month or so.

Squat - 235
SP - 105
DL - 275

Total - 615

M/30/138

back squat: 315
shoulder press: 175
dead lift: 365

First ever CFT

25/M/265

Squat: 385
SP: 175
DL: 315

Total: 875

This is my first TOTAL......I was pretty happy with my lift (until I read these postings)

Back squat, 215#
Shoulder Press, 110#
Deadlift, 235#

TOTAL = 560

My first CFT after a week of crossfit

Deadlift: 265lb
Shoulder Press: 110lb (looked more like a push-press :()
Squat: 198lb (not as much ROM as i'd have liked, but past parr)

Total: 573

27/m/234

Back Squat 345
Shoulder Press 155
Deadlift 375

Total 875 ~ 25lb heavier than last time

still take it easy on lower back
205/115/225
545
pb 618

DL= 335, SP= 135, Squats= 295, CFT = 765 lbs
day three of crossfit and lovin it.

m/22/5'10/187
Back Sqaut 395lbs
Shoulder Press 155 lbs
Deadlift 405lbs
total:955

44/m/166

DL 345
SQ 320, stopped after this, back is tender
PR 155, also went a little light

820, I have slipped backwards in two months

Done on 7/12. Catch up posts. Terrible - still feeling kind of tired from Games, and travel, and life lately.

2/3 cfwu, burgener wu
BS - 45x8, 135x5, 225x3, 315x1
365-385fx2
SP - 165
DL - 365
Total = 895 (about 130lb off of my normal maxes). Blech.

m/33/5'10/200
Back Sqaut 315 lbs
Shoulder Press 185 lbs
Deadlift 405lbs
total:905

2nd WOD? Is this considered a WOD?

m/34/5'9"/198

BS 405
DL 385
SP 175

cfwu x 2
squat 180
press 130
dl 285

000000000000000000000000
30/m/5'6"/165
SP: 165 - go heavier next time (maybe 175...)
BS: 315 (PR) go 20 lbs+ heavier next time
DL: 405, 425 Fail

Total 885