Yes! Deadlifts!

Love dreadlifts.
shooting for 315s but on Th, manana is a swim only day.

Bone- Lol.. Guess you should of just swam with me today. Your back's going to be "Tight".

Get some, Go again!

WWOOOHHOOO I've been longing for deadlifts! My max is only 185 but i'm 26/150/5'9/M ...that needs to be like 250!

Sweet! I'm down for some DLs. Off to bed (it's 10:30pm EST)... the sooner I sleep, the sooner I CF ... hittin the gym at the usual 5:30am.

Two months in and the kool-aid's still strong in my veins :)

The Sorinex rack system looks really sturdy, I just saw the video on the Sorinex website at it looks like something that I want in my yard :>)

Have Fun, Train Hard,

Billy

As always, very useful information from Tony Blauer.

perfect. just did a total

Sweet video. Thanks, Tony.

43/6'1"/185

just did monday's run squat wod.

11:08

post: walked a lap then amrap push ups in 2 min.: 70

I'm way too sore.. one more rest day needed.

Two weeks in, don't want to hurt myself now

Sweet video. Thanks, Tony.

Haha amazing, I've only been doing CF for a couple weeks (picking and choosing WOD's...I'm pretty out of shape from where I used to be). Anyway, I did this workout today for Tuesday's rest day since I really wanted to deadlift. I forget the weights but after about 5 sets of increasing weights for 6 reps, PR'd for 3 reps at 275 and 1 rep at 300. Barely got the 1 rep max though..probably should have put the weight on slower. Now I have to think of something else to do for Wednesday...probably attempt my first Fran if my legs are feeling it. If not, maybe something to do with push pressed + jerks. Have fun everybody!

Great video Mr. Blauer, you never think stuff like that would happen, glad to know how to avoid it...

take the stairs

Thank the fitness lords for a strength day. All this metcon has been wearing me out - I've only just caught up on the extra workouts from the CrossFit Games.

It's crazy that CrossFit makes you feel like strength days are "easy".

we did this workout today. got it from navysesals.com crossfit section. its the hardest WOD i have yet to do.

Deni 45:59
ryan 41:53

Run 1 mile

21 - 15 - 9
Kettlebell Swings (50lbs)
Knees to Elbows

Run 1 mile

21 - 15 - 9
Thrusters (65lbs)
Burpees

Run 1 mile

That was a funny moment when the old guy was in the elevator with, two in-shape guys and another with a camera, talking to him about being attacked in an elevator, on the weekend... in an empty office building... what a victim...

Have Fun, Train Hard,

Billy

The video by Tony was pretty cheesy. Criminals will often prey on people smaller, females or the elderly. Standing at the buttons or standing in the back is not going to mean a whole lot when they pull out a big old .45 and stick it in your face.

I am not sure what his qualifications are but he may be over his head on this.

The guy that walked into the video thought that he was going to get jacked! If the two Tony's were robbers, he would have been finished...near the buttons or not.

Damn, I rip callouses in both hands and now my favorite lift comes up...

I was wanting to workout so bad today but I'm trying to be strict with just doing the wods. I have never been so amped up to do deadlifts before!!!!! .com .com .com, that's my mantra 2009 games will be here before you know it! peace

TED, comment 19,

Tony Blauer is the president of Blauer Tactical and inventor of the SPEAR system. My first exposure to the SPEAR system was at Ft Bragg NC were Tony was conducting a seminar. Tony's pre-contact cues are the best and you can find out a lot more about that guy in the video and his qualifications at :

http://tonyblauer.com/

Have Fun, Train Hard,

Billy

#19 TED "I am not sure what his qualifications are but he may be over his head on this. "

Whether you know it or not that is by far the dumbest thing you have (possibly, I do not know your level of dumbness or smartness) ever said.

Tony's actual title is founder and CEO of BLAUER TACTICAL CONFRONTATION MANAGEMENT SYSTEMS.

http://tonyblauer.com

Have Fun, Train Hard,

Billy

Lol.. Way to do your research TED before posting. That fact is being pointed out to you as I write for sure.

I teach the best elevator safety there is. Are you ready for this? It is 100% guaranteed to keep you from getting mugged while stuck in an elevator..........

Use the damn stairs! :)

This workout referenced 070106 as the last time for 5x5 deads - happens to be one of my first CF workouts, but I did it four days later. Was fascinating to go look at the cast of characters posting then. I undoubtedly read their comments then, but didn't 'know' them yet. Lots 'o folk that are still main page posters, many that are not; worth a scan if you were one of the old guard. Too many to list, but OPT and AFT seemed to be leading the charge. Paul

Oh, nice rack by the way. If I could only talk some MWR reps in Panama City into seeing that it would be way more practical than say a Nautilus Leg Abduction machine. A man can dream.

I am new to the world of cross fit. My question is, are the WOD designed as a stand alone or is it a supplement to a normal work out regiment.

Charlie- The FAQ will answer this & many other questions about the Universe that you may have.

When doing this wokrout, do people do each set of 5 continously?? What I mean is, during a timed workout - such as DL/burpees at the Games - its ok to do 3 reps, put the weight down, rest, regrip, do the last 2 reps. Do people do that or does the set only count as complete if you can do 5 in a row??? Perhaps there is no standard and its just a choose your adventure WOD....

***this is not supposed to be an issue to debate, just curiousity***

When I've done it before, I've done 5 in a row for the first 2 or 3 weights I choose. (I increase as I go...) Then sometimes I can't finish the 4th set, but I'll still up the weight for the final set of 5.

Part of me wants to say " Yay, wahoo! "

Another part of me wants to say " Yay? "

Matt_in_Oz- Rep 5 w/out re-gripping.

I have a Zone Question. I noticed Pat B answered one yesterday. Right now.. im and see progress with the zone. I got some good advice from Barber at my level one cert at one world before the games. I read enter the Zone... right now im actually doing a 4-block version or Greg Amundsons day in the zone from the crossfit journals. Im lactose intollerant so i cant use dairy as a protein/carb source.. and i use gregs example because he doesnt have any dairy in it. Perfect.. I think we are connected in a special way. haha. I just aspire to be like that monster!

But my question is this...

I know it isnt about counting calories.. but when i look up the nutritional value of the example one block meal of Chicken breast, brocolli and almonds, the amounts added up are not equal the the 30/40/30 ratio that block prescription says they are. i know its because there are small amounts of carbs, fats and protiens inside each of those items. Am I supposed to count that?? it seems rather extreme to get an actual nutrtional breakdown of 30%/40%/30% when some turkey breast deli meats have more protein and less fat than others, but your general turkey is just counted as a protein block? the same variances show in some carbs and fats as well.

AM I THINKING TOO MUCH?!?!

I pay a ton of atention to nutrition having it been the staple of my progress for the last 3 years. I went from 400lbs+ to now being 220lbs... and i credit the majority to controlling my portion size. i usually get a 30/40/30 ratio at the end of the day.. but now its getting those portions in every meal that challenges me.

following greg's daily diet scaled to a 4 block 1:1:1 ratio has helped.. but i fear getting tired of eating the same meals every day.

Any advice or answers to my question?

What do I do?

-Johnny.

PS. 3 weeks doing the zone to the best of my abilities, I dropped 9 pounds and 30 seconds off my fran time.

IRT #17...concur with your assesment on the WOD from navyseals.com :) very, very difficult, and during that third mile I was looking down at my feet and asking them "why won't you go???" I love it. Thanks to everyone who runs and participates on this site for creating such an awesome fitness environment. Also, check out the Cross Fit Endurance site for some distance work to be done in addition to the WOD.

Thanks Tony!, I'll take the stairs.

Love it, I am 190 lbs. let me know what I should be 5x5 for deads. I will check back soon.

I love Mr. Blauer's videos. I would love to work with Tony and learn from him. I am always thinking of these sort of things when I am out and about- looking for, as he called them "pre-contact cues," escape routes and what I or an attacker can use as a weapon. Am I paranoid? For sure. But at least I'm ready!

Just wanted to say thanks to Tony Blauer for another useful video, similar to Crossfit there isn't a who lot in it for him but the videos get made and get shared for free,much appreciated.

Mack, you mean what weights should you use? I wouldn't know, but something heavy- barely doable (while maintaining technique) on that last set.

That rack is the most beautiful piece of equipment I've ever seen! When I certify/affiliate I'll add that to the current york rack. Add a few rowers and your're good to go! I like the strap safety catches. Pretty good price too.

That rack is the most beautiful piece of equipment I've ever seen! When I certify/affiliate I'll add that to the current york rack. Add a few rowers and your're good to go! I like the strap safety catches. Pretty good price too.

Awesome stuff, Tony, very grateful to be getting this stuff as part of CrossFit. Paul

Great video, very helpful information. Thanks Tony!

Not going to be doing todays wod, thats for sure. Did this one lastnight at 9pm.

10x burpee into pullups
7x deadlift @ 225
run 1/4 mile

8 rounds @ 34:33

21/m/185lbs/5'11

Don't be too hard on TED. I halfway agree with him on a few issues. Criminals do prey on smaller weaker individuals, however smaller and weaker does not mean defenseless. Because of the nature of the technique (using mechanical advantage) it can be used against someone bigger and stronger than you.

Your flinch may be faster than a bullet but it will not stop that bullet. I can't speak for Mr. Blauer but I think he would agree that a sure way to avoid an ass whipping is to avoid the fight entirely if possible (Sun Tzu would agree with that also although no body is really sure what his credentials were). So, if someone sticks a .45 in my face and gives me the opportunity to leave the situation with my life in exchange for my wallet. I weigh the rewards and consequences and hand my wallet over. Of course if you get that feeling the guy will kill you anyway then its time to go to war.

This is my take on the video. The message in the video is when you are in a situation where you can be vulnerable you need to give yourself time to evaluate the situation and react. Thats why you stand away from the buttons (which are always at the front and close to the door). You can more intelligently make the decision to fight or submit if you have the extra time, which may make you a bad ass (in the case of kicking the crap out of your assailant), or it might save you some bumps and bruises by handing over you wallet instead of the bad guy kicking your ass for it.

I think Mr. Blauer's scientific approach to self defense is what all those other snake oil sales men self defense guys should be learning themselves. TED, I was a wrestler for 12 years, I did a little BJJ, and hell I lived in down town Baltimore for 3 years (never mugged, but read about it in the papers all the time) and from everything I have experienced I think Mr. Blauer's system makes more sense than any other.

lol
"I am not wearing my sunglasses, I AM wearing my shorts"

sweet video Tony.

HEY TONY: What do you do when Food attacks!?

Todays WOD:

Deadlifts x 5
60 kg
105 kg
115 kg
125 kg
135 kg

M/35/5'11/90kg

Evan, you're spot on. Good dissection & debrief. The video was a spontaneous, an unrehearsed (duh) attempt to share some 'awareness' strategy (akin to our recent ATM video). It was a quick n dirty strategy session not a video on technique or a tactics.

TED: appreciate your comments (minus the 'over his head' comment...I thought that was very distasteful, because I’m sort of short...and many things are over my head :-), but seriously, the notion that you're 'done' if someone pulls a gun suddenly makes the idea of 'where you should stand [God forbid you need to take action] even more compelling....doesnt it? An elevator is a sealed vault.

NEW SCENARIO: You're in an elevator and someone suddenly sticks their finger in your face, right near your temple and says “give me your money now or I’ll poke you!!” Would you fight back? Would you assert? I'm guessing most people would. After all, its just a finger. There’s this strange compliance and self-victimization that results when we substitute finger for gun...I’m not being cavalier here...its just that if you were going to choose NOT to fight it should ALWAYS be when your opponent is armed with a FINGER...as the chances of getting killed by finger nail are pretty remote whereas getting by that finger holding a firearm is pretty damn good (if you don't fight back!). Does this make sense to the majority of you? Its an epiphany riddle.

From a consultants POV, we are 'option facilitators" on judgment day, its your call. (Editors note: If you cooperate with a rapist you get raped. If you cooperate with a murderer you get murdered.)

Friends, keep the video in the spirit it was filmed with...greater knowledge = greater awareness...if you're in a busy elevator during a work day, you can pretty much stand wherever you like...my recommendations are for those off-hour trips, creepy buildings, premonitions & vibes when you're already in the elevator.

There's a lot more to our research, but remember this: predators don’t want to get caught, hurt or for things to take too long (in general) so they often make a quick intuitive check to see if a potential victim has any awareness or represents a harder target. Thus, integrating our simple suggestions would project both. Memorize our formula, titled The THREE D'S . Its a linear logical approach to personal safety: DETECT (& avoid), DEFUSE (& de-escalate) and DEFEND.

Stay Safe,

Tony

Running commentary:

Otis, dude! How’d you know? My neck was out on me and I was on 1600 mg of Motrin.

AllisonNYC: The plate of Thai food that 14 people saw me drop on myself the weekend of the CrossFit Games was a ploy to get you all to drop your guard around me. Highly evolved martial artists like myself do not suffer from spazzy moments like you mortals. (pssst pls don't bring that up OK?)

CrossFit West Sussex has teamed up with Zeb Glover to host our first SPEAR seminar on Sunday 7th September-how cool is that! Places are limited-email me to book.

Tony, I can't wait to meet you in person (not in a dark alley).

and your logical answer regarding finger vs gun is genus.

Tony,

Great stuff! Always looking for the next block of info from you and your great crew. For those who have been familiar with your work... we get it and appreciate your efforts to school the masses on essential street survival. Keep em coming and thanks again!

WOD:
maxed at 365 from 225

WOW Tony can type, talk, and take most of us mortals to the tarp

Staff Rutter, check out the Sorinex cage.

Coach Blauer thanks for taking the time to film and share another great video “clip”.

It didn’t appear to me that this was a weapons defense video. It looked to me like a five-minute video clip on where to stand in an elevator to give you the best possible chance for survival if someone attacked you. What is cheesy about that? You are correct, TED comment 18, criminals (let’s call them predators) do like to prey on people they perceive as prey (smaller, weaker, the elderly).

What else do we know about predators (in the animal kingdom or the human kingdom), they don’t want to get hurt, they don’t want to get caught, and they want an easy victim? If Tony and Tony were truly robbers (predators) they might have picked up on the fact that the guy took a tactical position in the elevator and instead of attacking him, waited for an "easy" victim.

CrossFit has conveniently posted Coach Blauer’s other video “clips” on the Exercises and Demos link under Combatives. I find that if you study the clips, rather than just watch them, there is a lifetime of research and knowledge contained in them.

I love the comments about taking the stairs (I take them, it's usually quicker and I get to burn a few more calories) but keep in mind, when someone hits emergency stop in an elevator an alarm sounds. If you are attacked in an enclosed stairwell who knows how long it will be before anyone else uses the stairs.

My first exposure to CrossFit was a WOD that looked like this: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
I could have easily looked at that and thought this CrossFit stuff is cheesy, how can a guy get fit just doing a few pull-ups? By looking a little deeper I discovered the most intense fitness system I have ever experienced, by looking a little deeper you can also find the most intense self-defense/combatives system you will ever experience!

Some heavy deads will go good after a morning sesh of mountain bike riding.

m/38/6'3"/215

as rx'd
5 rounds w/280lbs.
i attempted 300lbs., but had to scale back. i'll take it @ 3:00a.m.

FINALLY!! I get to lift heavy things again!

FINALLY!! I get to lift heavy things again!

I was wondering is it better to go up or stay at one weight and do the sets of 5? Also, how much rest are you guys taking in between the sets?

Tony, thanks for your response and to the other haters....whatever. If someone points a finger at my temple, I will ask...WTF? Then I would grab it and break it and say...now what? Seriously, I dont disagree with your message in the video. I just think the better option is for the person to get out of the elevator all together when things do not feel right. Female enters into elevator and sees a turd inside. This gives her the creeps and her guts says..dont go in. Her reaction should be to not go in and to trust her instincts. The bad thing to do is to enter with the false idea that standing in the corner will keep her safe. This holds true for males and females. If it doesnt feel right, get out!

CFWU X 3
Time 14 min 46 sec

Deadlifts 5 reps per rnd for 5 rnds
150,155,160,165,170
Time 9 min 39 sec
Total time 24 min 25 sec

Have you all seen the new Jib Jab video yet? It is an equal opportunity offender towards both sides of the political spectrum. If you need a laugh this morning, go check it out. www.jibjab.com

I love deadlifts - even when they rip open a callus on my hand :)

225, 245, 265, 265, 275

My fav CF WOD. Hadn't done DLs in a long time because of vacation and stuff. So, my 5 sets were like this.

65 x 5
85 x 5
95 x 5
95 x 5
115 x 5

Grip was suffering in the last set - almost slipped out!

Tony, great video. When we get our new box up, we'd love to have you come do an elevator safety seminar. You're the man!

Question: I posted this question late in the day yesterday around post #160.

I have been doing Crossfit at a globogym for approximately 10 months by myself and noticed my endurance and strength have increased exponentially. I'm currently attending training with someone from Parker Fire Crossfit which has motivated me to research the applications for law enforcement. I have not attended a certification because of lack of money and have gotten all my information from the main page and some of the area affliates.

Prior to starting Crossfit I had put my self through my own training program and lost approximately 100 pounds which allowed me to gain the motivation and apply for a job with my state law enforcement agency.

Many of my fellow officers turned me onto Crossfit but many have not continued with the program for various reasons. Does anyone have any information on how they implemented Crossfit into their academy's and continued Crossfit training after the academy?

Any information would be appreciated.

Thanks

Tim

33/M/183

315 x 5
365 x 5
385 x 5
395 x 5
405 x 4

155PR-155-160 (fail last one)-160 (fail last two)-155
Amazing how much harder those additional 5 pounds were.

Tony,

great stuff as always. pragmatic to the point, with a dash of humor. keep downing those smoothies and keep up the awesome work. i am always appreciative of your knowledge.

M/39/185

As rx'd:

225
245
265
275 x 2 (lower back started to round, so I started over)
255

Still disappointed at being stuck at these lower weights after some big gains last year. Need to ramp it up a bit.

More better faster

Tim S #72

You might want to contact TJ Cooper @ crossfiteast in Jacksonville - He is a JSO Officer & Lead Fitness Instructor for The North Florida Criminal Justice Training Center. He is a quality individual who may be able to answer your questions. www.crossfiteast.com (also a great site to check out)

Hope this helps

275, 275, 315, 315, 315

Looking forward to this. Hope my legs stay under me. Still wobbly from WOD Monday which I followed up with an hour bootcamp cardio class.

I've heard of TJ Cooper. He is a machine. I am LEO in a closeby county of Jax, Fl.

age 42
bwt 215#
5x225
5x275
5x295
5x315
5x315

M/24/180

225/275/315/335/355

225/225/225/245/245

M/40/5'11"/175

no DLs--back pain from previous DLs; so for today's WO:

3 rnds:
15 OHS 45#
15 walking lunges
10 pull-ups
30 unanchored sit-ups
20 stool dips
30 supermans

F/38/5'6"/140

105-115-125-135-145

As rx'd:
225 275 315 375f 375f

Lost a few pounds since last time. Elbow's still bad, though, so I had to switch my grip and be careful to finish letting that heal. Still frustrating...

I think the best part of the blauer videos are practicality. He is always getting people to think outside the box. The most important aspect to his videos is also the simplicity. Many self-defense instructors try to show you a 8 or 9 move technique to get you to believe their system. Mr. Blauer brings it right to the point. IN an elevator stay away from the bottons. If someone tries to attack you, flinch forward. There is no filler, no wasted motions, just clean self defense. I've been practicing Street Self Defense for 17 years and BJJ for close to 12. If anyone doens't "buy into" what blauer is saying becuase they have training from a different system, they need to re-think their practices. Focus on what he is saying. Stay away from the buttons, always be aware of your surroundings! Thanks for the video, it even helps experienced martial artists look at the situation a little differently.

m/42/198/5'11
Started X-fit May 08
Dead Lift 135x5, 225x5, 275x5, 295x5, 315x3, 275x5, 275x5

could have pulled 315 two more reps but fear of reaggrivating low back injury from a couple weeks ago

I am 5'9", 200#. What percentage of my bodyweight should I be able to deadlift 1x? 150%? 200%? I am deadlifting 305# x3 right now but I read somewhere (can't recall where but it stuck in my mind) that at my current weight, I should be able to Deadlift 400#. Any advice is appreciated. Thanks!

21, 5'8", 155lbs

Hooyah! Love the deadlifts. My PR 1RM is 275. My weight after a 135 and 185 warm-up were as follows:

225
235
245
245
245

Are those good numbers? I calculated 245 to be 89% of my 1RM. Is that too much weight? I had to take 3 second rests between a few of the reps in the last two sets.

Can't say enough how much I love CrossFit. I've been doing it for about 4 months, but finally started being able to do the WODs without scaling about a month ago. In the words of someone much more eloquent than I, "This s***'s crazy!"

Keep on rockin.

m/26/198

225
275
275
275
275

took it easy on a sore back... maintaining grip was tough

Beltless barefoot straight bar dead stop (no touch and go or bouncing reps) deadlifts: 245, 250, 255, 250, 235. Switched the mixed grip with every rep. Lower back not feeling 100% when I woke up this morning; did not push the top weight.

5x5 dead hang no kip "middle of chest touching bar" pullups. Two second dead hang between each rep.

m/39/6'3"/200

225
245
265
275
285 x 4

Great heavy lift workout. Couldn't sqeeze the last one. But I know I am getting stronger. Thanks!!!

M/40/5'11"/223

Deadlifts x 5

225
245
265
285
300

Nicole: 125, 145, 165, 185, 195(broken)

m/35/219/5'11

As Rx'd

225,245,265,275,295

Johnny #35 Just follow the block chart, and ignore the hidden nutrients. The point is that with Zone you don't NEED to count calories, you just follow the blocks.

OR do fitday.

If you try to do both the numbers will not correlate exactly.

Sarge #87
the answer is 4,000x your own body weight, anything less and you are a wuss.

Seriously though, there is no special number that you SHOULD be lifting.

Is your deadlift form good?
Are your numbers progressing?

if yes to both, you are doing good! Try not to focus on what everybody else is lifting, you can rest assured there are guys your size pulling twice what you do. But so what? There are millions of people out there who don't even know what a deadlift is.

Good luck!

225 - 275 - 315 - 335 - 345(3) - failed on final set after three because of grip.

Yesterday - in blocks - 35p/20c/80f
Fast from 2 pm to 5 am this morning

Today
BW 223
CFWU 3x10

Deadlift - 5-5-5-5-5 (all weights in lbs)
bar x5, 143x5, 231x5, 319x5, 385x5 Not too bad but definately not easy.

Metcon 1:
Five rounds
3x Snatch 155 lbs
4x Double rope deadhang pullup
5x Chest clapping pushups

9:29

Metcon 2:
Seven rounds
7x KB swing 61 lbs
7x GHD situps

4:50

Good day.
Didn't miss any snatches at all. Thought of doing 135 but decided to bump it up.

sets of 5
275
315
295

310
315
325
335
345

225-245-265-285-285

Mmmmmaybe could have lifted more, but I'm really trying to fix my form on this.

As for Tony's video(s)...what's not to like? The late great Col. Jeff Cooper taught that "Alertness is Tactic #1" and so far Tony is always on the mark.

As for having a gun pointed at you, its not the end of hope and sunshine. We teach our LE recruits that "If you can touch it, you can own it!" We work to instill the mindset that if the thug comes within arm's reach (or in this case "elevator" distance), he just screwed up. I would dread a knife much more than a gun in an elevator.

Tony teaches the same philosophy and his outlook is so practical and trimmed of fat that his videos are a great backup to our academy lessons. No matter how many academy classes I have taught in, there's always a know-it-all recruit who has to be pointed toward the truth and light...sometimes in an easy way and sometimes Cpl. "Mongo" has to do it.

Thanks for the videos Tony. I have a question. For a while now I have been interested in learning some self-defense. Do you need to have a martial arts background to implement the S.P.E.A.R. system or can it be learned by a complete novice?

Deadlift 5-5-5-5-5 reps

315-300-300-300-300

bw 165

365x5
375x5x4

f/42/5'4"/147

135 - 155 - 165 - 170 - 170

225
235
245
265
275

I will try and make up mondays WOD today as well.

29 yom, 180 lbs

245, 265, 275, 285, 295 lbs

For the rest day went to see Rob Egan, CF Fishkill, for some PVC snatch lessons. Making progress, but elbow limitations prevent testing with weight. Here's a good read from today's Wall Street Journal on our progress in Iraq:
http://online.wsj.com/article_email/SB121617045543756423-lMyQjAxMDI4MTE2NjExNzYwWj.html

Glad to do deadlifts today. Felt a little stronger than the last couple of weeks and PR'd (from 3 x 140 kg). Alternated the grip between sets.

120 kg
130 kg
140 kg
140 kg
140 kg (309#)

275 for all 5 sets

315x5x5

I've been following crossfit on and off for the past few months and I've noticed some major changes in athletic ability. Last week, on a whim I decided to go for a run and I tripled my normal sustainable run length. I want to thank everyone at crossfit who puts these wods up for free and allows us to get a good workout day after day.

I do have a few questions though. I'm 16, male, 5' 6" and I weigh 147 lbs. What would be the expected level I'm supposed to lift?

Today I did around 95 lbs (not including the weight of the bar, not sure how much it is) but I feel like I could possibly do much more with better technique. I just wanted to know what is the average for someone my size and age?

The second thing I wanted to ask was about the Zone, I've heard people say, well I'm a two blocker, or I'm a four blocker. Does that mean how many blocks they eat in a day, or at a meal?

If it is in a day, then I think there must be some error in the system on the Zone site where you input bodyweight, wrist measurements etc. to get what you need for the day because it told me I need to eat 16 blocks.

Once again, I just want to thank the community and everyone else who puts Crossfit together.

Brand new to Crossfit this is my first WOD:

195
215
225
245
245

215
225x3
215

CrossFit continues to expose my weaknesses.

185 x 5

4 different grips (regular over-hand used for first and last set).

m/21/6'1"/185

Johnny #35

The blocks are purposely not exactly 40/30/30. The carbohydrate blocks are made of 9 grams of "insulin-promoting" carbohydrate. This is total carbs- fiber. You don't count the protein in most carbohydrates (like beans and vegetables) because the fiber gets in the way and prevents the protein from being absorbed. So the nutrition facts should line up closely with the blocks if you compare ratio of absorbable protein and insulin-promoting carbs.
This is not explained very well in "Enter the Zone."

If you'd like more variety then you should check out zonediet.com where they have lots of great recipes (and it's free).

"Master the Zone" is more helpful than "Enter the Zone" because it spends much more time on strategies for healthy eating and much less time proving that that zone is a good diet. If you already have faith in the zone then "Master the Zone" is a better resource for executing the diet plan.

m/36/165

155
285
215
225
225

go heavier next time for sure.

Thanks Tony for taking the time to do this. More people should take basic self defense classes that talk about strategy. Recently where I live a guy died because after a puff chest/big talk encounter outside of a bar, he started to walk away. Well he got hit in the back of the head, dropped seizured, and died at the hospital.

If a guy threatens you in any way, from big talk, etc. Walk away facing the guy. You just never know what somebody might do.

I've known too many guys that have been sucker punched in the back of the head leaving a bar.

m/47/175

205 x 5
225 x 5
245 x 5
265 x 5
275 x 1
265 x 1
260 x 2
270 x 1
Thanks to level 1 Cert and the awesome trainers my DL form has greatly improved.

37 yom, 5'9" 215lbs

195, 205x2, 215x2

Just didn't have it today.

28/m/190
OK...I have looked at those canvas wrist wraps for years and though...what the hell is that going to do for me...

How about 20 extra pounds on a deadlift...stupid (and I probably could have done more)

Anyone else have any tips on equipment that simple and helpful?

5 (x5)
225-235-255-255-275

28/m/190
OK...I have looked at those canvas wrist wraps for years and though...what the hell is that going to do for me...

How about 20 extra pounds on a deadlift...stupid (and I probably could have done more)

Anyone else have any tips on equipment that simple and helpful?

5 (x5)
225-235-255-255-275

BW-230

R1-225lb
R2-225lb
R3-275lb
R4-300x3 275x2
R5-275lb

Steve
M/46/171

225
245
255
265
275

Sorinex BaseFit rack is awesome!

245#
275#
295#
305#
315#

155# X 30

My boy Oquendo is drinking the Kool-Aid with me, good music Papo!

First day back after the games!!

did the 400m/50 squat WOD- 10:58

Then did 3 x 5 with 225lbs tired from the run, and hips are feeling very off/sore...

Paul 38/M/6'/175 and Kristen 27/F/6'/210:
*2 rounds CFWU
*5 sets of 5 Deadlift
70 - 70 - 90 - 135 - 155
*15 minute jog for some fresh mountain air

Still begginners, so working on keeping good form over pulling big weight. I just signed up for the Cert. at Crossfit Rainier in August. Can't wait, hope to see some of you there and soak up some Crossfit knowledge!!!

WU x 4
135# for 15
225# for 5
315# for 5
365# for 5
405# for 3 fell out of allignment could have got 5
365# for 5

mk/33/165
cfwu x3

185
225
245
265
265

M/6'1"/215

Bike, CFWU X 2
275# X 5
315# X 5
335# X 5
355# X 3
335# X 5

33/F/5'10"/154

220
225
230
235 (PR by 4 pounds)
240 (new PR)

# 117 re: canvas straps

I used straps for almost two years before tossing them in a drawer one day. I didn't like the idea of needing them to hit PRs.

They will definitely increase the amount you can lift assuming your grip is your weak point. However, if your grip is your weak point in the lift, straps will most likely increase the difference between what you lift and what you can hold onto.

Ultimately I don't see straps as right or wrong, rather as a choice. You have to decide what is most important to you.

CFWU
WOD- 45,65,75,80,85

f/37/122

35/55/65/65/65

How much rest time between sets?

Not terribly clear to me. Shed some light, someone?

30yo/M/6'4"/209#

308
330
352
374(PR)
396(PR...again)

Took profile pics for these lifts to critique my form. Everything looked good until reps 4 and 5 @ 396. It went up, so I'm pleased.

m/24/6'1''/225

185
225
275
275
295

23m/160/66"

235
245
255
265
275 (broken set)

46m 200#

as Rx'd 275-275-275-275-275

I was toast at the end. I was on vacation, no gym, so did the CFT yesterday and did a new PR on the deadlift at 345. So when this came up, it was 80% of the new pr! Felt good.

Deadlift 5-5-5-5-5 reps

1. 235

2. 235

3.245

4.245

5.245

This was for you uncle Richard, see you then.

31/m/190

320
335
340
345
355

All sets were full hip extension at top, and touch & go at the bottom.

Barefoot as Rx'd in pounds.

265/295/315/335/350 (PR for 5)

Good form throughout. Pretty pleased. Hope everyone enjoys the deads today!

185/190/195/200/205

DL 5X5
205, 215, 215, 215, 215

I am new to CF and don't normally do deadlifts. How do I gauge how much I should be trying? 31/5'10/190 regular gym rat for over 18 months now but rarely do deadlifts. Anybody with some advice?
J

24/m/250

as rx'd
350
385
405
425 x 4- tried 3 times for last rep kept losing grip
425- 3 attempts but kept losing grip and was too smoked to complete any reps

WU .5 walk on treadmill
WOD
225/255/270/285/300

6'2/m/220

345x5
365x5
385x5
405x5
425x4

couldnt pull last one up grip was gone

M/47/6'/185

135 x 5
185 x 5
225 x 5
275 x 2 225 x 3
225 x 5

500yd swim
1hr spin

225 295 305 315 325

bwt 177

Will no longer post on rest days since many of my comments are deleted anyways. Will stick to loads and times.

Needed some work on multiple rep Dead lifts, so this WOD was a sight for soar eyes. Can't wait to bask in the delayed afternoon fatigue that comes along with heavy DLs.

As Rx'D

185
225
225
275
275

Just a little statistical testimonal, just 1 month ago 275 was my PR Dead-Lift, now I can bust it out for reps.

22/F/170

155 155 155 155 155

27/m/5'9"/165

Started out as Rx'd, was feeling good...I couldn't resist and went for a PR one rep max, and got it....pulled 360. Good day to everyone, train hard.

34/M/168

Did yesterday after the CA WOD
135-225-275-315-335 (Stopped at 4, felt it in back)

Sprained ankle doing lunges ystd (stepped in a hole--yuck) so will take a rest day today.

For those whose first exposure to Tony is today's video please note that previous "episodes" do, indeed, emphasize trusting that gut feeling and declining to enter a risk environment.

First day getting adjusted to the new 3-day cycle, worked up to 335x5, gripping the slippery fire hall oly bars became a factor so stopped there. Started on some singles for form practice but then we went on three consecutive calls so that put an end to that. Working out on first day shift wasn't as bad as I thought, especially when you're done before 8:30am.

Probably should have just worked on strength and maybe running post-Games instead of trying the WODs as my CNS is still pretty tired. Good learning for next year.

41/m/66/160

185-205-225(PR)-235(PR)-245(f)-245(PR) as Rx'd

10 minutes of stretching at beginning and end. Modified CFWU (50-lb dumbell bench press sub for dips and 50-lb dumbell bent over rows sub for pull ups).

135-205-255-275-285

Great video Tony. Thanks for not editing out the man coming in. I laughed pretty hard.

#108 Dan Chaput

They are talking about blocks per meal. Check out CF Journal #21 to see the distribution of blocks through out the day.

M/28/185

AS RX'D

225
245
265
285
295

warming up:12 min bicycle and a few sets of deadlift with 50 kg (and got some tips from a power lifter)

deadlift

5 reps of 70 kg

36/m/196

Thanks for the info Laura Kurth!

hey
A couple of weeks ago there were some suggestions on here for types of weight lifting gloves that people like. I just tore up my hands bad today and could use a pair. Any suggestions?

225
225
245
255
275

Clean sets, decent form. 275 was very close to my max.

42/M/5'9"/200

185
205
225
255
275

Day 3 of pushup challenge. Not sure if that affected my deadlifts. I think will switch the pullups to evening, especially as the progression gets harder.

BWUx3
WU 2 sets of 5 at 135

WOD:
165x5
170x5
175x3 ran out of steam couldn't get the 4th to budge. More mental than physical though I think.
165x5
170x5

As RX'ed"

135lb.
140lb.
145lb.
145lb.
150lb.

Concentrated hard on perfect form today since this is only week 3 of Crossfit for me. On previous workouts with deadlifts, I kept catching myself rounding my back. I need to seriously keep an eye on that.

So I've only posted a handful of times in my 2 year crossfitting career, but today I finally figured out the deadlift and was soooo excited. I could never understand what rippetoe meant by pushing off the ground with my feet, b/c my brain is programmed to hip extend when my spine is in the locked position (so basically I have been romanian deadlifting). Anyways today before deadlifting I went back and read the chapter on deadlifting in rippetoe's (and Kilgore's) book and something clicked on my fifth set. I went to pick up 315 which usually is a struggle for 3 reps and it flew up like a feather as I could feel my knee angle opening and my quads doing the work almost like a leg press till I got past the knee. By 4th rep I lost it and it became much heavier as I couldn't make myself push off the floor anymore and went back to purely hip extending. But I am so excited I finally know what a real deadlift feels like and now with practice I can program myself to do it every time. Sorry about this long tangent and I know this sounds silly but I needed to share with people who could understand.

m/38/192/70"

DL 5x5:
295, 315, 325, 325, 325

Love DL days!

Last night I downloaded the Athletic Skills spreadsheet from CF Seattle's site. Great way to quatify strengths and weaknesses. Based on the spreadsheet, I need more work on core, pulling, and work categories, so I started the focus today.

Added thrusters to CFWU. Also added weighted PU with 25# to CFWU in place of two sets of PU. Still doing the kipping PU on the first set, as my kipping form still needs improvement. Did some OHS work after the WOD.

Thanks CF Seattle!

185lbs for all 5 sets.

Really trying to concertrate on my form as I have never done deadlifts before. Keep em coming!

As Rx'd

72kg/112kg/112kg/122kg/127kg

Last set was very close to my 1 rep max four month ago.

Love this stuff!

Although counter-intuitive (for me) Mr. Blauer's mental experiment does make sense. If the bad guy has a gun, he is only one step away from shooting and killing someone. I don't want to hang my life on the unpredictability of some dude with a gun.

M/28/5'10"/168
CFWU x 3
275
285
295
305
315

135, 135, 185, 225, 245

Form is much better but I'm still new to these and have had a history of lower back problems.

m/6´1/214

DL 5X5 285-330-363-385-407(PR)

Hey, I have a question for a CF trainer... Ive been working out very dedicated for the past 4 years with weights, I used to try to go heavy, then I became a yoga instructor and I focused more on fitness, but still with weights. A few months ago, my body has been telling me to lay off the weights because of joint pains... and my friend who is a trainer recomended this websight, said it would help me to put on alittle more size and cut it up nicely... my question is, on some days I find the workout relatively easy, but I dont feel the pump like I used to feel when I did weights, is there something more I should do, or do you as a CF trainer know that the body needs a specific amount of rest, and that these workouts are specifically put together to create a well rounded fit body through knowing the science of the body?

28/m/5'10"/148

185,225,225,225,225

m/33/6'/215
dl: 135,145,155,165,185 X 5
with 30lb weight vest:
1mile run
15pu w/ wv
15dips w/ wv

I have no idea how much weight to deadlift. A % of body weight? Also, still working on technique a bit. Those weights were very easy for me. Next time I'll kick it up a notch.

warmup 3 sets 10 of sumo deadlift at 65#
225x5 and 275x5

wod 315x5
325x5
335x5
365x5
405x5 pr

59/m/179/74"

Deadlifts
185 for 5 sets @ 5 reps ea.

35/M/77kg

150kg for all 5 sets.

This is going to feel like a million dollars! Hoping not to blow an "O" ring.

28/m/190

415
420
450
450
450

Re: Comment #166 - Posted by: Catfish at July 16, 2008 9:33 AM

congrats!! and it's nice when it all comes together.

Thanks, #167. I just checked out the Athletic Skill Levels PDF's at Crossfit Seattle and they are great! Very helpful to have something to benchmark from.

http://www.crossfitseattle.com/athletic_skill.html

20 yo/M/1,8m/65kg
---------------------

55 kg (121 lbs)
70 kg (154 lbs)
90 kg (198 lbs)
95 kg (209 lbs)

Last:
100 kg (220 lbs)

Had to slit this round at the 3rd lift, felt my form was dying (sadly)
Really have to work on the form in stead of the weight.

Here's a familiar name to the crossfit community:
Casey Burgener http://www.nbcolympics.com/athletes/athlete=933/bio/index.html
Residence: Colorado Springs, CO <- Really?

315,315,315,335,345

51/M/145

177 x 5
192 x 5
207 x 5
219 x 5
231 x 5 (PR)

cfwuX2
315,320,320,320,325. No belt. Whoo!

5 each

135/185/225/225/225/225/225

i'm a rookie DL'er

As rxd
275x5; 295; 315; 325; 335

I did dead lifts on Monday and my section's PT calendar has today's workout as:

"No Excuses"

4 rounds in order of Burpees, Pull ups, Squats, Push ups with a continuously running clock. There is no rest between exercises or rounds. First round 1 minute per exercise. Second round 45 sec. Third round 30 sec. Fourth round 15 sec. Workout is exactly 10 minutes of continuous work. It helps to have someone keep count of reps per exercise and your score is total reps.

Round 1-15, 14, 38, 30

Round 2-7, 8, 23, 17

Round 3-4, 6, 17, 11

Round 4-2, 4, 10, 5

Totals- Burpees=28, Pull ups=32, Squats=88, Push ups=63

Score=211 reps

Who says you need a lot of time in a gym to get a good workout? As long as you can find a place to do pull ups, you can do this anywhere.

Heavy Deadlift day. my favorite day, even though i didn't PR, its still a great day.

CFWUX2 (set 1: pullups with small red band; OHS with broomstick. set 2: kipping pullups; -OHS, + deadlifts 10x155#)

177-199-210-210-221 (fx1)

pretty much same as last time, but better form. i stuck with 75kg (210) because my form wasn't great. my last rep i actually failed x2, but for form reasons, not because it was too heavy. (rounding my back, weight on my toes, etc.) i am also happy about the pullups. they were real. slow and gave me a new rip, but they were LEGIT. i have been inspired by others to suck it up and put the real ones in and quit being a baby about it.

ck

As usual, Blaur's video is informative with comedy! Great ad lib with the old man in the elevator.

As rxed, 5 sets of 5 reps each. I'm 17/M/5'8''/160 lbs

Loads:
160
185
200
210
225

Next time this WOD comes up (and I expect it will someday) I hope to start with 200 and move up from there.

3xcfwu

345/345/345/345/355

#174 Carmen- you're not putting enough energy/effort/intensity into the workouts if you are finding them easy. Most perscribed movements have a much greater range of motion, i'm guessing, than the weight training (body building) movements you were doing before. CrossFit is a "broad and general" fitness and these workouts are specifically put together to be unpredictable to best prepare the individual for the unpredictable demands of sport and life. You need to rest between workouts whenever you feel it necessary. This site follows a 3 on 1 off cycle. Unless that changes.

225
215
205
195
185

As Rxd

135
185
225
245
265

27m/207

225
215
205
195
185

M/260/28/6'3

As Rx'd

1 - 225
2 - 275
3 - 315
4 - 315
5 - 315

Probably could have gone higher but my hip flexor has been bothering me.

24/m/201
285
300
330
365
385 only got 1

M/30/5'11"/185
"Deadlift" 5-5-5-5-5
225
255
275
295
315

m/185/27/5'11"

As Rxd

275/295/305/305/315(x3)/325(x1)

40/m/160
W 245
315/335/315/315/315
C 245
The 335 felt like I was pushing my limits.

Love the Safety Video. Tony always provides great information in his videos and it really helps analyze situations.

CFWU x 3 (x15 each, with chest-to-bar pullups x6)

As Rx'd:
w/u with 135x5, 185x3

225
245
265
285 (x4)
265
(135x21 to finish it off)

Practice Squat C&Js and OHS
42 KTEs

Jennie: 27 F 160# 5'9"
"Deadlifts"
135-155-185-205-215

295
305
315x4
315x3
305 (guess this is my 5rm PR)

Just got a much needed sports massage. WOW were my hamstrings tight! Maybe I'll put up more on the DL next time...

10X135
5X225
5X245
5X245
5X245
5X245

Still nursing a wrist injury (de quervain)been getting a cold laser treatment and steroid shots I m ready for it to heal.

34yom 170 3 months cf

Bwt: 136

Did singles today instead

311
333
360 (pr)
333
333

32/m/210/6'5"

300x5
320x5
330x5
330x3 (form broke down at start of 4th lift and I abandoned fearing injury)
315x5 (should not have dropped weight, was too easy)

Asked this before, but I didn't get a reply. I'm hoping this time someone can offer up some help:

How much rest time between sets?

Not terribly clear to me. Shed some light, someone?

315 x 5
315 x 5
315 x 5
315 x 5
315 x 5

225-275-315-335-355

135x8 185x6 225x5 275x527x5 295x5 305x5

Followed by light snatch practice.

Hey everyone,

Ive been adding in work outs from crossfit for about 2 1/2 months now and ive seen an amzing difference in health and looks wise, right now ive been doing Cindy (16 sets so far) on Tuesdays and Fran on Fridays . .any others i just add or rotate?
Thanks, Ryan Thomas Tampa Fl

Go Hard or Go Home!

As Rx'd (in lbs)

225
245
275
275
275

As Rxed:

225# 5
245# 5
255# 5
265# 5
275# 5

M/32/6'3/206

Went light and added 5x5 of 95# Press between sets.

225x5x5

F/32/6'3/180

115x5x5

First time doing D.L. my max was 315 in the last CFT. Enjoy this move, but really have to focus on the sequence and coordination to protect midline stabilization and form!

Warm up:
135x5
185x5

WOD as Rx'd

225
225
225
225
275

Really want to be above 300 for the whole workout w/PR of over 400 by the next time! Oh well, this only week 2 of CF, patience, virtuosity, intensity!

225,245,255,265,265

225
245
265
275
285

Legs wanted to go much higher, but hands did not.

I won't be able to view the video for a week. One thing to remember about guns is they are a distance weapon. At under 10 yards a knife is better than a gun (20 yards if you have surprize on your side), because a knife has dangerious edges that you just need to touch the other guy. A gun has to be pointed at the other guy or it is harmless.

If someone pulls a gun on you (and you decide to fight, which is an important decision), you only need to drop to the floor to be out of range of the gun. Then you just fight so that the gun doesn't point at you. This is hard to do, but if you decide to fight you should know something about causing pain, and pain just makes it harder for the other guy to do anything.

Once the gun is out of ammo it is just a poor club, but if someone fires a gun in an elevator you won't be hearing anything for a while if ever again, so recognising the gun is now "safe" isn't worth it.

This isn't to say getting into a fight with someone who has a gun is a good idea. It isn't as bad as most people think. As always understand the strengths and weaknesses of your opponant, and make sure you deal with them.

31/m/5'10/190

185X5
205X5
225X6
235X5
235X5
1 min rest between sets - entire workout complete in under 8 minutes so I added four rounds of core exercises. Feel great, but I know tomorrow is gonna be pain!! Bring it on!

First time doing DL in a long time, can anyone tell me whether or not most people are using belts for this lift. I had a very minor hernia about a year ago and just that little tiny over-exertion put me out almost 5 weeks.

Go Mason! You rock dude! Love TiTi

M/36/5'11"/165

275
275
275
275
275

Staying strong in Bagram, Afghanistan. Getting
ready for another Crossfit competition this
weekend. We are doing Nancy (only 3 rounds to
save time). Last competition we had Navy, Army,
and Airforce competitors. The Black Dragon
command team is looking to get the Bagram
Crossfit trophy back.

Black Dragon 7
1SG Nash

36/M/6'5"/208

First off: joecam and Laura DeMarco are total animals! Nice lifts!

As Rx'd:
245
255
265
295

I spent a lot of time watching Rippetoe's videos and focusing on my form. There were a couple of keys things that really helped me increase my lifts: bar placement over middle of foot, ease shins into bar, then lift. My grip started to fail on reps 4 and 5 of my last set, but that's okay. One of my teammates recommended I use straps, but I figure I should take the opportunity to increase my grip strength instead of bypassing it with a tool. Grip strength helps keep rounds on target.

Regards,
Dave

400M run
CFWU x3 with GB stretching
Still nursing shoulder and Hip strains so started light and stayed light, concentrating on Form.

WOD as Rx'd...
95
185
255
275
300

All sets unbroken and best form I know how to do. :) Grip was bad on last set but got through it.

225, 5x5. Still working on form, ive been doing Sumo deadlift for yrs. This felt good though.
Congrats Catfish, you can really tell when good form "clicks"

M/22/6'1"/185

315, 365, 385, 395, 405

I'd like to say that over the course of a year since I started, my 5RM DL is now what my 1RM DL was. Needless to say, I'm pretty happy.

205
215
225
225
235

Tested for purple belt in BJJ last night. Which started with 10min hanging from pullup bar, and 10 min back against wall legs out at 90 degrees. Then roll for 2hrs. So kinda tired.

I can't find any information, pictures, nor videos on the Sorinex site about that particular rack. Can anybody help me out?

M/32/5'8"/189

WOD as RX'd:

275x 5,5,5
295x 5,5

This was a great workout. I am glad that I found Crossfit. It is reallly helping me to become more physically and functionally fit!

24/m/75"/200 lbs
135/185/225/275/315
First time doing heavy dead lifts in several months so I took it slow in the beginning until I felt comfortable with my form.

On the discussion today about being in an elevator with a "predator" with a gun, I don't think I've ever been in an elevator where the assailant hasn't been more than possibly one and a half steps away unless he already has the gun pulled out and at the ready when the door opens up, I think it'd be easy to just step into him and push the gun out of the way without ever being in the line of fire of his weapon... unless you're in the back of a service elevator and you have a 100m (okay maybe like 5m) sprint to the door... then you're screwed.

275
295
315
315
325(3)

I did the last couple of sets in bare feet and it actually felt stronger.

Tony Blauer is awesome. I think what he taught in the ATM clip is the best thing I ever learned about self defense.

135 *5
225 *2
275,275,285,295,305

Rowed for 10min
Ran for 20min

Seetrester #211:

Rest 2-5 min. between sets; enough to be ready for a max effort lift but not enough to cool down. This is a strength work-out, not met-con; take as much time as you need to give your all each set.

5x 275
5x 285
5x 285
5x 285
5x 285

Worked a great deal on form to ensure back safety. Still needs more work too (felt form going on last set especially), but I know I could have done more weight.

155
165
175
175
175 (broken)

f/125/29/ 5'5

Age 36
BW 186

CFWU 2x15

315,315,315,315,315. Last time averaged 271.

Back following the WODs after a long lay-off, good to be home.

M/168/22 5"10

BW 168lbs

8x 230 (WU)
5x 275
5x 308
5x 341
5x 364

Ran out of weight plates, but probably 5RM

M/39/72"/170

245,
245,
265
265
266

Light day......

Me: 41yo/M/5'10"/176lbs (Oh no, I've gained 4 pounds in two days, I hate how much I love carbs)

Warm Up: Greg's warm Up 10 reps per exercise.

WOD: Dead Lifts

5 Sets of 275lbs x 5

The last set was touch and go instead of full stop, I was lazy :>)

It's good to see you Scott and I look forward to reading your posts.

Thanks for the coaching Nick, it is always better to have one person watching and another coaching, you improve so much faster.

Have Fun, Train Hard,

Billy

36 M 168#

5X5 Deadlift

275-295-305-315-325(PR)

Watch out NEESE, I gonna catch you!

M 51 69 180 CFT 710
CFWU and clean practice @ 135lb
WOD 225, 235, 240, 240, 240
Post: more clean practice, 30 ea of BE, GHD situps.
Kept the DL's light, working hard on form.

5x5 Deadlift: 315, 325, 335, 345, 355x2 (grip failure)

33/M/175/6'00"

5, 5, 5, 5, 5 Dead lifts

5 x 185
5 x 205
5 x 235
5 x 275
5 x 305 (PR for a 5 rep set)

Dan D.
www.CrossFitStickers.com

WU = ROM; Pull ups 3x1

WOD
5x 135; 185; 205; 215; 225lbs

Same as last time.

30/M/180

225
255
275
295
300

225 warm up

255
265
275
305
305 will go heavier next time for sure

warmup with 135 x 5, 205 x 5 then:

255-275-285-295-305

Second workout from crossfit one world
800 m run
35 shoulder press (M:75#/W:50#)
35 knees - elbows
35 push ups
800 m run

time 12:28 For uncle Richard

this is after the deads today.Feeling fine.

as rx'd

130kg
130kg
140kg
150kg
155kg

Warm Up:
135x5x2,165x5x1, 195x3x1, 235x2x1
WOD
265-275-280-285-290
Surprised cause my max during the CFT was 315, my biggest problem for completing was grip, I could have probably done at least 300 for a set of 5.

Warmup on the rower, then 1000m row fairly hard, 3:17.2.

Deads 5X5: 225, 275, 275, 295, 315. My form still overemphasizes back strength. My weightlifting buddies say I am doing a "modified Romanian" or ask if I am trying to do straight leg DLs. This is definitely my bad.

Catfish 166, I guess I am still looking for my ephiphany, congratulations on yours.

To close, L-hang and KTE practice, handstand practice.

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

DL 5-5-5-5-5 WOD: 275-295-315-335-365(4)

Got to full hip ext on the last rep of 365 but I am not sure it would have counted b/c my grip was failing and I didn't quite get my shoulders back far enough.

F/30/126

1- 55 x 5
2- 65 x 5
3- 75 x 5
4- 75 x 5
5- 75 x 5

Loads per set of 5 as follows:

225
245
255
265
265

My warm-up was a tire flip/sprint. I set two big tractor trailer tires 50 yards apart and jumped in and out of the first tire, sprinted to the second tire and jumped in and out and then turned around and flipped it, jumped in and out, sprint to the other tire etc. until I could stack the two tires. I think it was a bit much for a warm-up. I was pretty tired when I got to the deadlifts.

m/19/156/5'9"

225-255-275-280-285(x3)

I stopped to re-adjust my grip with 285 and once I lost my groove it was over with haha.

rx'd

135
165
185
205(pr!)
205

225/275/300/225/225

275 (last set)

M/27/5'10/223lbs

pulled conventional....thank God my back is better and im able to do this again. also pulled over/over with a hook grip. working on that for the oly lifts....thumbs feel horrible. but the grip really works....no grip problems for all lifts.

225 x 5
247 x 5
267 x 5
287 x 5
307 x 5

Vance

32/m/200

225 x 5
245 x 5
295 x 5
315 x 5
315 x 4

wow big weights are fun... i almost forgot

20/m/6'1"/195

5 x 235
5 x 255
5 x 265
5 x 275
4 x 295

Sn Grip DL off 1.5" blocks > 197,221,241,265,285x5
Clean > 133,153,185 x 3
SnBal > 89 x 3 x 3
[HPSx1/HSx2/OHSx3/SnBAlx4] x 3

275
285
295
305
315

row 1600m

asrx'd 335

row 1600m

quads still sore from Monday
biked 45 minutes yesterday

135 X 5
185 x 5
185 x 5
205 x 5
225 x 5

First time do this routine, and started to light. ended up at 480 for the last set.

Last time: 135/185/205/195/195
This time: 185/225/245/275x/225

22/m/225

As Rx'd

5 x 5 Deadlift
245-275-295-315-330

35 y/o male, 149#, 68"

CFWU (no squats)
WOD as rx'd
155, 175, 175, 185, 195

I am looking forward to getting back into the WOD after a while of being out of the loop. This one should put me in a nice hurt locker for a couple of days.

Nice rack...I wish my wife had one of those!!!

19/m/168

WOD as rx'd
223
273
293
333
333(only got 3)

As Rx'd - 337,347,357,362,367(4)
CNS was not 100% today, but still pleased.

32yom/5'11"/200

WOD as rxd
205/225/255/275/300

Need to start heavier and stop using first couple of sets as a warm up!

F/25/5'8/130

135
155
175
195
185

Can't wait to get to it.

42yom / 150

275, 295, 315, 335, 335(3/2)

Amazing how fast the grip goes when doing 5 reps. On the last set of 5 I had to beak into 3 reps and then 2 reps to regrip. Great work-out.

Did Deadlift and Handstand pushups 5-5-5-5-5
Did 5X100m sprints before
Deadlift:
135lbs
165lbs
165lbs
155lbs
155lbs
f/27/128

OPT NICE!! Snatch grip deads off blocks are no joke, its nice to see someone switching grips/styles it makes all the difference.

40/M/164

CFWUx3
205/210/215/220/230

Practiced ring dips and pistols, 5 rounds of 3 ring dips and 5 ring assisted pistols

Pre: CFWUx2+HSPUs and bar MUs

275x5
295x5
315x5
315x4
305x4,1

Post: more handstands and HSPUs & 1 Victory MU!

I'm with OPTbro. CNS not feeling it today.

Felt Strong - could have went up in weight more but was trying to focus hard on form.

275 x 5
285 x 5
295 x 5
305 x 5
315 x 6

listened to various Thrice songs - helped get the intensity up, yeaahhhh

Love deadlifts!

135-165-185-200-210

That last round my legs were shaking!

F/29/150

95x5
135x5
135x5
135x5
135x5

first crossfit workout, here we go....

28/m/192

315-315-320-325-225

315 and above were PRs. 4th set got ugly and left me completely spent.

m/27/5-11/175 lbs

275, 275, 285, 295, 300

280/290/310/320/330
post - tabata k2e - low 5

M/22/6'/164

Still new to CF and need equipment.

No idea how much the slab of concrete under the gutter drain on the side of my house weighs, but I'm tired and sweaty.

5-5-5-5-5 as Rx'd

Necessity is the mother of invention, right?

225X5
Back is kinda jacked from my PR deadlift last week and I didn't want to chance further injury.
Felt super light.

J: 285/295/305/315/320
overhand hook grip for all. Form felt solid. Back flattened slightly at 320

m/34/6'/282

weight (275/325/335/345*/275^)

*1 rep
^3 reps

i was wiped after my third set and my form was falling apart. so i backed off on the last two sets so i wouldn't hurt myself.

225 x 5
264 x 5
284 x 5
304(f) x 3
284 x 5
284 x 5

33yom/167/6'0"

225,245,245,225,225

31yof/126/5'6"

155 all sets

So I coincidentally did today's deadlift WOD yesterday. Thought about doing a Fran (would have been my first) but decided I'd work on my clean and jerks. 25 reps @ 115 and the last 5 were power clean + jerks @ 135. My whole body is smoked after these last two days. Can't wait to see what's in store for tomorrow.

M 43
6'6"265 LBS

135 X5
155 X5
175 X5
185 X5
205 X5

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

cfwu, warm-up dls 135#x7

WOD:
185-205-210-215-225(3 touch n go, 4th one got stuck, 5th almost didn't come up)

dang i suck at reppin out heavy deadlifts

First day of Crossfit. I have been working out for 10 months now but this was a first.

First did:
4 rounds of
400m
50 squats at 16:10

4 hours later I completed the Deadlifts

5 x 275
5 x 285
3 x 285 (grip slipped)
4 x 285 (failed)
5 x 275

This was a great day and I will be back tomorrow. I have wanted to start CF for a while now, I'm so glad I finally did.

20/M/5'11"/152

5x185
5x205
5x215
5x215
5x215

I probably could have gotten 225. 215 is still a pr for me though for 5 reps.

Only second day doing CF but I am hooked

M/21/180

225
275
305
315
335

1x:
15 ohs pvc
2x10 slow L-pullups
20 shoulder press 45lbs.
20 good mornings-45 lbs
15 second L-sit
10 overhead squats -45lbs
pvc dislocate/samson stretch :20 each side
deadlift 135- 20 reps, 255- 5 reps

Deadlift 5-5-5-5-5

340 all 5 sets.

All reps to full hip extension, no re-grip, and touched ground.

39/m/189
(one week post op rih repair so taking it a little easy!)

205 x 5

Too easy but didn't want to break anything.

185/185/185/185/185

23/148

WOD as rx'd

225(wu)-295-315-335-345-350

25/F/5'3"/157

210
220
220
220
225x4

More weight next time around.

25/F/5'3"/157

210
220
220
220
225x4

More weight next time around.

245lb DL @ 5'10" 160lbs

:(

I'll be in the 300s before I'm satisfied...

5x5

275,295,315,330,340

As Rx'd

280
290
300
302.5
310 (with regrip)
305 (with regrip)

My last CFT was 320, so I'm happy.

m/31/180
WOD as rx'd:
225x5
255x5
275x5
305x5
325x5 (pr for set of 5)
All dead lifted: no touch 'n go's. I think I could've pulled 345x5. I felt great and it seems like all the squatting is paying off. Next time, I guess.

as rx'd

245-295-315-335-350

m/165#/26yrs

as rx'd

245-295-315-335-350

m/165#/26yrs

bwt: 152

Speal, you gained a couple of pounds? Getting ready for next year huh? Just in case, just in case.

Snatch grip deadlifts, feet on a 20kg bumper (about 1.5") Had to use a mixed grip because I didn't have any chalk and it's humid as **** in Omaha.

200
220
240
250
260

my three day cycle ends today so I did a metcon from Catalyst:

3 rounds
300 meter row
10 Pullups (of course chest to bar, will never be able to go back)
5 Box Jumps (30")

I didn't time it but if I had to guess, I'd say around 4 or 5 minutes

74kg. Seriously stymied by lack of further weight plates.

ahhh, i did this yesterday. I just found out about crossfit and I was planning on doing it today but i did this workout yesterday (Im a powerlifter)

115/135/145/155/165

F/29/155

CFWU 3x15/20

DL (sore knee--concentrated on form)
2-155/ 4-175
...fight another day

26 m 218#
275
285
295
305
325
was re-gripping often, did not know there was to be no re-gripping. next time then

315/335/345/355/365

m/29/191

225-275-315-335-335
Could've gone heavier.

5'6/25/140lbs
155lbs
199
221
243
248.5

41 M 5'11" 190

225/275/275/275/275

M 47 5'11" 190 LBS

135 X5
205 X5
235 X5
255 X5
275 X5 PB

Ricky, it's probably that chocolate milk I had after the workout. But... just in case, just in case :)

bw-193.5

wu
10x squat, overhead squat, pullups, ring dips, goodmornings & situps
5x 135# deadlift

wod
5x225
5x225
5x225
5x245
5x265

m/38/5'11"/222
5x225
5x245
5x275
4x275 (lost grip)
5x275 (changed grip to over under)
ran 2.25 miles 20 min.

155
175
205
225
255

First time with light deadlifts. Hosea helped me focus on form all the way to the end. Think next time I will start and end heavier.

f/25/120/5'5"

Stayed with 160 for all reps and sets... worked on form today and it felt good

25/5'9"/137

55-75-85-90-85 kg

185 # repositioning
205 # "
225 # "
225 # "
230 # "
3-5 min rest in between sets

195 # 1 max rep bench press ( just checking )

NICE JOB FREDDY , I KNOW YOU HAVE 400 IN YOU BRO

155
165
175
185 (f - got 3)
185

28/F/5'4"/148lbs

Warm-up:
Worked on muscle up progression
400m run followed by 3 rounds of-
15 squats
15 push-ups
20 sit-ups
5 knees to elbows
15 back extensions

WOD: as rx'd
152lbs - 162lbs - 172lbs - 182lbs - 192lbs

Could have lifted more, underestimated myself.

M/29/5'11/72kg

70kg
80kg
90kg
92.5kg
92.5kg

I seem to have lost a lot of strength in my time off. :\

I love the strength workouts. After the normal cardio type crossfit workouts, they seem pretty easy (although I'm sure I'll be sore tomorrow).

M/22/6'/195lbs

135x10 warmup
315x5
315x5
335x5
365x5
385x5

Losing grip on the last set. Need to invest in some straps.

Warm-up at 135# for both

Janet f/49
150,160,170,180,200

Scott m/48
200,220,240,250,260

m/215/33/6"0

as Rx'ed

250/275/30/325

back felt pretty good this time, took lots of time to warm up. Omitted the last set, didn't want to over do it, I am very much afraid of hurting my back again. followed up with some turkish - get up practice using the 45# bar.

37M/5'10"/165#

As Rx: 315-295-275-275-275

Lighter loads than expected. Grip strength just not there today.

26/m/145
225 x5
225 x5
205 x5
205 x5
225 x5

m/31/5'9/212

As RX'ed

Less focus on weight and more on form.

185 x 5
205 x 5
225 x 5
225 x 5

WU: 5 mins light spin on bike. CFWU x 3. Situps with a 15 lb medicine ball on the incline board. 5 x 135lbs deadlift.

WOD:

205 x 5
215 x 5
225 x 5
235 x 5
235 x 5

Post WOD:

70lbs x 5 x 5 Incline Dumbell bench. Followed that up with CFE WOD but only one round. Legs were tired from catching up on Mondays workout yesterday.

Overall: Took it easy on the deads. Got a conditional job offer for Toronto Fire and Ive got to do my CPAT on Saturday. No chance in risking it right now for a PR!

M/24/164lbs 5'11

180-200-210-220-230

Gotta' hit 300 by the end of the year!

Very light w/u

As rx'd

225
315
335
345
355

CFWU x2

225-225-225-225-225

Wheres the FAQ?? Confused

got up to 300 lbs.
(got to 245 lbs. on 1/6/07)

205-215-220-225-230, straining never felt so good.

308/328/338/348/352 X 3
CNS not there today

In my opinion, that video was a huge crock of you-know-what!

I certainly dont profess to be a 'highly evolved martial artist', but lets let a little common sense prevail here.

Trying to provide specific advice in a scenario such as that elevator one is impractical and idealistic. Too many variables can easily disrupt any attempted strategy that one might employ to maximise their readiness for an elevator ambush.

I think the advice given was little more than some good old common sense rehashed with a bit of a martial arts flavour to it.

I understand that Mr Baluer has good intentions to try and share his knowledge but this is not the first time it has fallen short of CF standards in my book.

225, 235, 245, 250, 255. Probably could have pushed harder but the heat was getting to me. 101F in the garage.

205
235
240
250
235

5 x 5 cleans
5 x 135
5 x 145 x 4

185-205-225-235-245

A satisfying workout. I'm looking forward to playing catch-up the next few days.

18/m/200lbs

225
235
245
255
265

not bad first time

Jim 48/M/160 5x 225,250,275,295,300
Mark 28/M/230 5x 225,250,275,2x295,3x285,290

38/M/183/6'1"

DL's (5-5-5-5-5) 315-335-335-345-335lb

Wt'd Dips (3-3-3-3-3) 50-60-70-80-90lb

Carmen the Yogi #174

I completely concur with #195. If you find any of these wod's "easy", your level of intensity or weight lifted is insufficient. I have been Crossfitting for 2 years, been to 2 certs, and can tell you that after every wo I am done! You should give 100% effort and range of motion to each rep and set. Some wods are obviously of longer duration and involve more metcon that others, but every one is effective at moving your level of fitness to a higher level. The issue of rest is paramount. You must rest, but I vary rest too. Some weeks its 3on 1off, others 5on 2off, and still others 4on 1off 1on 1off. The key to the effectiveness of CrossFit is the constant variability of everything. Welcome to Glassman's paradigm shift, you will never view fitness or training the same, and thats a very good thing!!

f/39/120

135x5
155x5
175x5
185x5
195x5
200 Fail
200 Fail

4 Rounds: 10 pullups, 20 pushups, 30 situps
10:45

315x5
365x5
405x5
455x5

Had to stop here, during my WOD, my business partner showed up and I had to take care of some business. But will shoot for at least 495 for 5 next time around.

205, 225, 245, 255, 275

275 all sets

308x5
308x5
308x5
330x5
352x3

First four sets done "continuous", with just a touch at the bottom. Last set is 94% of previous 1RM.

24/m/195

As Rx'd

225
275
295
315
315

Glad to see deadlifts and no running, legs still pretty sore from monday.

Cross Fitting for two weeks now and love it. Crossfit where have you been all my life?

Just Getting Started!

185
205
215x4 lost form on last one
205
205

26/m/172#

155
175
195
215
235

I messed up my back when I did the games burpee/DL workout so I pay really close attention to form now. Love the heavy WODs!

Cire # 346

Go to www.crossfit.com. The sixth entry in the navigation bar on the left hand side of the main page is the FAQ section.

205
225
225
225
225

205
225
225
225
225

205
225
225
225
225

225lbs-5x continuous lift
275lbs-5x continuous lift
295lbs-5x conitnuous lift
315lbs-5x continuous lift
335lbs-1x 1x...

after shedding the weight to 195lbs, power cleaned it 3x.

CFWUx2
132x10
221x5
271x5

309x5x5

29/f/113

185
195
200 (broken 3-2)
195
195

pre: wux2

inspired by adrian (boz) in dave castros programming lecture video (which is awesome btw) in the cfj, i wanted to learn how to do an ohs pistol. could only do 30# sounds pretty lame but i'm happy didn't think i could even do it with pvc

post: osh pistols: dowel 1x5, 20# 1x5, 30# 1x5, 45(f)

boz you are the man, 95# pistol ohs? i want to be a "circus freak" like you!

post post: 3 mile run tonight after clients

225-5
275-5
300-5
315-5
275-5

185,205,205,215,225
the last two sets felt great! Gonna try heavier next time

23/M/6'1"/205

CFWUx2
Warm up DL:
135x5
225x5

As RXed:
275x5
295x5
315x5
335x5
365x5
365=90% of 1RM

Finished w/ Tabata sprints.

M/38/218

135x5
225x5 x 4

Have not been doing dl's at all, so I didn't want to push it knowing that strength is inconsistent though the posterior chain.

31/m/172

225
275
275
295
315-3

couple sets of deep squat cleans 135/185#

m/26/5'4"/145

45, 135, 185, 225, 275, 315 (PR for reps)

Had trouble keeping form on the last set, but 275 felt pretty good.

#214 Ryan
How about you follow the WOD? Fran and Cindy are great crossfit workouts, but doing them every week is not going to give you the best results.

WOD:
Deadlift 5-5-5-5-5

275-295-315-325-335

Then:
30 x Renegade Man Makers @ 2 x 30# DB's for time

4:05

40/m/72/170

Ran 4@31:00

5x5 dead lift
185, 205, 225, 245, 265 (3, dropped bar, then 2)

225 1st set, then 275 on the remaining 4.

Shannon

145 lbs
155 lbs
165 lbs
175 lbs
180 lbs (f)
180 lbs

Wendi

155 lbs
165 lbs
175 lbs
185 lbs
190 lbs

m/24/5'9"/190

275
275
275
275
275

27/M/185

5x5 deadlift

110kg,120kg,140kg,150kg,160kg

Lost some weight down to 195# from 205#. That's not my goal. Still strong though. I'm 6' and 34 years old.

dead lift as Rx

1- 315# x 5
2- 315# x 5
3- 315# x 5
4- 315# x 5
5- 315# x 5

23/m/5'11"/200

2nd crossfit WOD

155
155
155
199
199

Still getting the motions down.

M/31/195

365 x 5 (1,2,1,1) Palms in didn't work
365 x 5 (4,1) Back Rounding
315 x 5
315 x 5
315 x 5
approx 2-3 min rest between sets

Decided to do an affiliate WOD, 4 days of cleans in varying rep schemes and weights. This is day one.

For time:
9 sets of 5 reps, 135#

Total time: 9:19, max HR 171

Thanks Coach!

245-250-255-260-260

m/31/216#

Warm up with 135x10

315 x 5 Deadlift
10 push ups
5 rounds

31/M/5'9"/172

225
265
285
295
300
315 for 3

m/27/150/5'8"

105
125
135
145
155

so these are probably a lot lower than i can do, but i have to admit that i've been skimping on the leg WOD's (i know shame on me, i'll make them up). I didn't feel very spent after the last set, but i don't think my form was holding up so i didn't want to push the weight. but once the form is good i'm pretty sure i caN get 200+

oops,

225
265
295
300
315 for 3

36/m/172

185
190
195
200
205

29yo M 180lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Deadlift 95lbs x 5-5 135lbs x 5 185lbs x 3 200lbs x 2

Deadlift
205lbs x 5
225lbs x 5
235lbs x 5
245lbs x 5
255lbs x 5
4 minutes rest per set.
Foam roll after.

CFWUX3
315X5
335X5
355X5
365X5
375X5
375=88% of 1RM

24/m/206

345
350
355
365
370(pr)

I have a question for any Crossfitting accountant out there. Since education can be used as a tax write off does this mean that a Crossfit, POSE, or Blauer cert could be used as a tax write off? Please say yes.

3 rounds for time:
10 Hang squat cleans (85#)
Row 400 m

Completed in 21:53 - went slow to focus on form, and some of our guys were on a monster WOD, and I was in awe watching them go! (GOOD WORK Ryan and Spencer!)

First time back in a while since Fran and command made me run way. I'd deployed and I decided this would be a great time to try again. Deads are a favorite and I know for my body weight I'm lifting shamefully low. In my defense, my kettlebells ripped my callouses of doing snatched last week.
BW 210(I hope)

225x5
225x5
225x5
225x5
250x1.5 eternal shame
225x5

Let the ridicule begin!

26/M/6'2"/205

CWFU x 3 (10 reps/rd)

5 Rounds x 5 Deadlift

221, 287, 221, 251, 297

47/m/195

345,365,385,395x3,365.

Lost grip before lift went away.

To the Naysayers (with regards to the video/Blauer):

As Tony mentioned, this video is a run through of a potential situation. IT IS A REALIST POINT OF VIEW... in that not situation is ideal, but there are a series of things to be aware of that can help you... not guarenteed, but better than if you didn't. There is not list of steps. Yes they make seem common sense, but common sense is not always prevalent. Imagine a situation where you are intoxicated, sick, sleepy, or being persued and under duress. The brain remebers cues like Tony's even in a reduced state of alertness.

Guess what, if a F-15/16 is going down or on fire, it seems like common sense to pull the eject or bail out. But in reality, our aviators practice this regularily to maintain qualifications. Why? Because people lock up in the face of death! If you've practiced it before, your recognize it, you can manage your cool. Predators smell blood blood/fear.

I have had similar sorts of self-defense training that Tony preaches. I wish I had 10x more. I have found myself in difficult situations in Mexico City, Israel, the West Bank, the red light district of Tokyo, and even in downtown Austin, TX at 2am, drunk as hell. I am convinced I was the target of a late night mugging at a gas station while pumping gas in a bad part of Kansas City, and it was avoided because I gave body signs that said I was confident and aware of the man approaching me quickly. Wide, stable stance (crossfit taught me well), hands clasped at my belly button (ready for a spear reaction, and a poker face that made my attacker think that I had the confidence of a concealed weapon. I didn't, but he didn't engage...

I shouldn't have to justify Tony. Any knowledge, whether you agree or not could save your life. I hope you naysayers are just a bunch of trolls looking for a reaction out of a guy like me.

Andy

M/27/204

225
275
295
305
305

Post #174

Your joint pain is most likely due to the single joint "body building" "weightlifting" type of training. This system specializes in no one area of training and in turn makes you a well rounded athletic being. Just stick with it and soak in the Kool Aid for awhile. Do more research (found right here on this site)I used to do the whole Globo gym type of work out, but since I discovered CrossFit I never looked back. Godd luck.

Post #350

Coach Blauer was doing a spur of the moment hip pocket type of AWARENESS training. Trying to give people a little more gear for their bag. Most people walk around in a perpetual state of cranial rectal inversion. Coach is trying to aleviate that.

M/23/150 GregAWu

PR 1RM is 405

225x5,275x5,295x5,315x5,355x1,335x4

Maybe could have done 355x5 but not with good form so I backed off.

Deadlift:

277 x 5 (touch and go)
302 x 5 (touch and go)
317 x 5 (touch and go first 4 then regrip)
327 x 5 (touch and go first 3 then regrip)
327 x 2 (regrip)

As rxed: 135, 155, 175, 205, 185; need to work on my form

47/m/175
cfwux1
dl 135 2x5-225 2x5-295x5-335 5x5

Tony......Another great and educated video...keep up the great work!

bwt: 171
As rx'd 225/295/295/295/295

3 months ago my PR was 295!

Just signed up for the level 1 cert in Fort Worth and I can' wait!

Keep up the good work all!

Steve

M/25/155

205
235
255
265
265

I could feel my form slacking, aka back rounding as I completed the last 2 or so reps on the 265's. Form form form! Great workout though

275

39/M/6'2"/235

2X CFWU, 135x10 wu, 225,275,275,295,305PR

Did a late workout tonight, 2000hrs. First WOD I have done by myself. Usually workout with Garth at lunch. Missed you buddy. Well, it was very intense. Form slipped a bit on the third set, rolling my back. Remaining sets were solid though painful...in a good way. I almost had the opportunity of seeing my Zonarific 6 Turkey meatballs, 1 cup ragu, 1 cup green beans, and nine almonds again but fortunately I was able to keep them down. I still have four blocks to go before bedtime....

Ciao for now

M/18/5'11"/160

225, 245, 265, 275, no fifth round

45/M/6'/180 STA 74

21-180 POUNDS (WARM-UP)

5-205 POUNDS
5-225 POUNDS
5-235 POUNDS TAPED BAR AT THIS POINT.
5-245 POUNDS
5-255 POUNDS THIS WAS UGLY!!

21-135 POUNDS (WARM-DOWN)

HANDS WET. HARD TO GRIP. PUSHED THE WEIGHT TODAY BUT STAYED SMART ABOUT IT. I'M STARTING TO LIKE DEAD LIFTING. NEVER THOUGHT I'D SAY IT. GETTING BETTER THOUGH.

MOTHER

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

225-245-265-285-305

got 5 in all sets, almost failed on last set though

36yom/6'/200

I shot a nail through my thumb yesterday so my grip is a little sketchy. I squatted 5x5 instead.

185
205
225
235
245

First timer on Cross fit! It was a smoker for me today!

135 x3
155 x2
175

50m lunges x2
800m run

Rest day today. Did Deadlifts yesterday worked up to, 330 x 3, and a PR of 290 x 21.

Great vid as usual Tony. Cool Boardies.

#9

42/169

Did almost half as rx'd then switched over to singles.

185x5
205x5
225
250
275
300
320
330 PR

Felt strong today, I definately liked the WOD.

345, 355, 365, 375, 385

(I think that's a PR for 5)

M/24/183

100x5
120x5
140x5
160x5
180x5

Taking it easy but felt great.

Kevin M/30/190 Josh M/25/200
5@230 5@230
5@280 5@250
5@300 5@270
5@335 5@290
5@365 5@310

Then we did dumbell bear for 10 minutes

185
205
225
225
245

Yet another great video clip from Tony Blauer.

I have been training with him since 2001 and am a certified instructor through his organization (www.blauertactical.com). I was also a martial arts-based self-defense instructor for 20 years before discovering his system. His material is now the only self-defense material I teach.

For those of you who enjoy his videos, the information you get from these short clips is minor when compared what you will learn when you attend a session through one of his instructors, or better yet, the man himself.

For those of you who have some doubt, take a chance, attend a session. You will not be disappointed.

The drills that you will experience are incredibly powerful personal safety enhancers. I've not yet met someone who seriously considered the materials he teaches who has come away with anything other than positive feedback and an immensely increased self-confidence in their abilities to defend themselves when/if they must.

I've never seen any other system demo, describe, dissect, debrief and drill with as much integrity and honesty.

22/230
as rx'd
135-225-315-365-385

23/F/145/5'5"

Deadlifts 5x5
175, 185, 200, 210, 225

Had more in the tank, and almost did another set. Unfortunately, had to finish before my next client!
Pre: CFWU x 3 (no dips, situps), HSPU work

On another note, day 3 of "Zone" hardcore. After a verbal gut check at the cert last weekend...I have no more excuses. I did want to punch people at random all day today, though.

Guro Blauer, a thousand bows to you sir... You take a proverbial lashing through these posts and you still maintain a humble attitude and good nature. Thank you for the instruction. The naysayers can always ask for their money back on your video....Oh, wait a minute, it was FREE. With much respect, G

dl 5x 135
205
255
225
225
didn't really know how much i could do, so i had to scale back after r3. 5'11 190 32. want to reach 300

At FT Richardson...

185 X5
205 X5
225 X5
265 X5
275 X5

Could have done more, probably.

31/M/190

as rx'd,

275/295/315/315/315

yay! deadlift day! i did some extras... just for the love of deadlifts...

135 x 5
185 x 5
205 x 5
205 x 5
205 x 5
185 x 5
185 x 5
135 x 10

33/M/175
As Rx'd,

135x5
205x5
225x5 PR
245x5 PR
275x5 PR

Felt strong, went for max:
295x1 PR
315x1 PR

185
230
250
270
280

Followed with WOD from SEALs site with modified poundages

"The Bear"

65#
85#
105#
115#
125#

Grip is toast

Was on a lil' vacation and haven't done much, which is good b/c it took me a while to recover from the DL/Burpee combo from the games WODs, so nice to come back to more deads...ha

225 x 5 x 5

Didn't want to push the back to hard yet. Also did some squats to get back in the groove at 185 x 5.

m/55/165#

135x10
185x10
205x5
225x5
255x5
275x5 5 rounds

5000 meter row
23:33

5X5 DL

Bart:
120, 120, 120, 120, 260
Chuck:
260, 260, 260, 260, 260

28/m/180

345
355
365
365
365

275, 285, 305, 315, 325

Form solid the whole way through - very happy with today.

24/M/5'10"/155

M/22/6'1/185

as R'xd

315 X 5
335 X 5
345 X 5
350 X 5 (PR)
315 X 5

as rx'd

225, 235, 255, 255, 235

M 24 6-4 195

As Prescribed: 135 185 225 235 235

401x5x5

405x5x5

5'9"/149#

135#
155#
175#
195#
215# (PR)

Legs KILLIN me from Monday. First full week of CF.

34 yom/5'10"/210
5 minute warmup walking on treadmill
135x15
185x5
185x5
185x5
185x5
135x10
stretch
30 minute walk on treadmill (two miles)
stretch

Legs actually felt much better afterwards.

18/M/160
285
291
295
301
295
DL's are improving! But still need more work

M/21/160/5'7"

As rx'd
245, 275, 300, 310, 315

I was very surprised, 315 was my max about month and a half ago.

Recovering from a pinched sciatic nerve that happened a couple weeks ago so I was taking it very easy doing deads and concentrating on form. Usually I am about 350-375 for 5's on deads but working it light until I feel 100%.

5 x 275 for all 5 sets.

added in bicep curls for 2 sets 8 x 70
and then 10 minutes on level 8 on stepmill.

went sorta light today but it was good made sure to go all the way down

165,205,235,255,275

31/m/170

cfwu x3

225x5
275x5
315x5
365x3 (fail)
365x2 (fail)

235,285,305,325,350 vs
225,275,295,315,335 11/6/06.

15 min ellip wu 20/20. m/51/176

300 320 340 350 360

36/M/225

275
288
301
317
332

(converted from kg)

DL 5 x 5 @ 315. WU + 200m x 2 (31s)

Deadlift 5-5-5-5-5 reps

225x5, 225x5, 225x5, 225x5, 235x5

39/M/215 6'

1 x 5 @ 315
1 x 5 @ 365
1 x 5 @ 385
1 x 5 @ 405
1 x 5 @ 405

Then did 5 rounds of 10 pullups / 100 punches into heavy bag... needed some extra work.

20/M/155

295(2)
315(2)
320 fail

135
225
275
295
315

m/49/6'/215
Did a 30 min TRX Suspension session prior to the WOD
1 x 4 @ 190
1 x 5 @ 230
1 x 5 @ 250
1 x 5 @ 270
1 x 5 @ 280
1 x 6 @ 290

M/24/185/6'2"

225
275(regular grip started to fail)
275(hook grip, same direction, grip started to fail)
285(alternating grip, with hooks, came close to losing it)
295(alternating grip, with hooks, came really close to loosing the last rep)

Xfit Rocks

f/117lb/26y/5'0''

145x5
155x5
165x5
175x5
185x5

as rxd...
315
335
355
365
375....jb

m/33/6'2"/220

5x135
5x185
5x225
5x245
5x275

30/m/6'/245

135 x 8
225 x 5
275 x 5
295 x 5
295 x 5
225 x 8

33 yom 235 bwt
bummed I missed out on deads but will make this up when I get back home
made up this workout:
as many rounds in 20 minutes of:
5 burpees (clap overhead)
10 jumping ring pull-ups
15 double unders
scored: 9 rounds plus 2 burpees. It was a good one.

225
275
315
335
355

23yom/6'2"/215

405x5
425x5
445x5
465x5
475x5

Chalk was my savior today

Warm-up with 1mile run and a 2mile bike
Bwt: 159.5
115,135,155,165,175

25M/6'6"/243lbs

Deads:
315x5
365x5
385x5
405x5
425x5

Post: "Hell" (4 rounds of)

25 Kettle Bell Swings 1.5 pood
20 Knee To Elbow
15 20lb cinder block hanging squat cleans
10 burpees

18:42

225, 275, 295, 315(3), 315(2)
Better form, tried mixing up the grip.
After work on base.

135 x 5 and 225 x 5 warm up
315 x 6
365 x 5
375 x 5
375 x 5
325 x 5
225 x 10 cool down

Another thing I respect about Blauer is that he is willing to demo at full speed, pretty or not, usually not, which is a quality sorely lacking in most martial arts/self defense "gurus" today. He personally shows that what he preaches actually works. Mr. Blauer can also laugh at himself if things go less than perfect...and I haven't seen a perfect "donnybrook" yet.

43m/6'3"/233

185,195,205,205,210

65-95-95-95-95

225-255-255-255-255

155
165
175
185
195

Anthony (M/29/169)

495x5

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

315 x 5
315 x 5
315 x 3 Grip failed + 2
315 x 3 Grip failed + 2
315 x 2 Grip failed + 2

Rings came in today. Way Cool

OooRahh CrossFit

255, 255, 255 255, 255

DL

135x5
155x5
185x5x3
135x5

got some kettlebells from fitness depot london Ont. Canada. 12, 16 and 24Kg. pretty stoked to get swingin.

subbed deadlifts for a short ruck march 4is km with 32Kg

43/6'1"/185

pre: power snatch 135x1x5

5x5 deadlifts: 315 335 345 355 365

26/m/180/6'1

225-245-255-265-275x3

m/30/5'7"/161

Badly ripped up my right hand doing deadlifts on CFG Day. Took a week to rest it, ended up having to bury my grandmother this week-end.

5 x 5 x 225

Tried a new grip where the pressure goes on the bottom of my fingers instead of on the top of the palm. Felt weaker, but my hands felt good afterwards, and that's what matters.

AM: 30 minute speed walk
PM: 1 Round CFWU
Deadlift 5-5-5-5-5--244x5.
Barely made it--grip weak on last two rds.

Deadlifts – 5 x 5

1. 95.5k (210lb)
2. 95.5kg (210lb)
3. 105.5kg (232lb)
4. 114.5kg (252lb)
5. DNF – hammered! Mid-traps strained … didn’t want an injury.

205-215-225-235*grip failed on 4th rep-245-mixed grip R hand supinated L hand pronated.

Back to following the WOD after a little Rippetoe action, great work everyone.

225 x5
255 x5
275 x5
285 x5
295 x5

Felt like I could've started heavier to finish with a heavier load, so next time will be more I'm sure.

225x5
245x5
275x5
265x5
265x5

What kind of a pace should you have? I end up putting the weight down on the ground each rep, is this wrong?

John in NY - 48/68"/155
Warm ups: DL's 135 x 10; 185 x 5
Sets: 225 x 5; 270 x 5; 270 x 5; 260 x 5; 260 x 5

Jeff in VA - 48/70"/185
Warm-up: OHS w/dowel x 10; DL 135 x 10
Sets: 225 x 5; 275 x 5; 295 x 5; 315 x 5; 335 x 2 (lost grip in left hand)

22.m.135.65"

as rx'd
265 on all sets working on a good form. so far... not so good

185
195
210
215
220

m/45/5-8/150

3 x cfwu

265x5
275x5
285x5
295x5
305x4 (fail)

205/215/225/235/240

22/m/180

225-225-245-225-225

37/m/157/64"

185;225;245;275(3);255

40/m/185/71"

185, 225, 225, 245, 245

started as a joke, ended very serious...

row, burgie, muscle-ups, pushups, pullups, stretch

155x5
225x5
315x5
345x5
365x5

more pullups...

I couldn't pick 365# up off the floor when I started CrossFit.

185 x 5
225 x 5
255 x 5
275 x 5
305 x 5

225-235-254-255-265

CFWU
situps to 20 degrees below horizontal
90# assist on pullups and dips (6 jumping pullups and 10 bench dips)

WOD
Deadlift 5-5-5-5-5

185
195
205
215(F)
205

Deadlifts x 5
45 lbs
65 lbs
85 lbs
95 lbs
100 lbs

08.07.16
54/m/172
DL 5x5
#315 all
385 single after last set
KB and knees to elbows check out

DEADLIFT
315/365/405/425/455

m/23/220/6'3''
deadlift
225 5
245 5
275 5
285 5
295 5

also did
10 pullups
10 walking lunges
10 sit ups

for 10 minutes

6 rounds

31/m/190

135
185
225
225
225

300/300/300/300/300

M/36/200

315 x 5
335 x 5
345 x 5
355 x 5
365 x 5

Could have pushed myself a little more but I was pretty beat from CFE 10K yesterday.

coop
age 39 bw 150
135,185,225,275.295
all 5 reps no rest during set.

M/31/140

155 175 185 205 215(pr)

My comment was removed today. Nice. I'm a CF Certified trainer and a licensed affiliate who is operating a successful facility with 60+ happy members. I even received a positive response from Tony Blauer in post #39. My comment was still removed/censored?

Coach, WTF?

I may rethink my affiliation. I think that it SUCKS when comments posted by long standing legitimate members of his community are removed.

M/35/185

315/325/335/345/315

Still sore from the 400 + 50 sqt Wod. Started running again.

Tony's #49 comment, my bad.

27/m/177

255, 265, 275, 285, 285

5x235
5x275
5x275
5x275
5x275

As Rx'd

285-285-290-290-290

Gotta love deads!

205 lbs.
205
205
205
205

160

M/39/6'0"/155

110kg
130kg
130kg+20lbs (2+f)
135kg (3+f)
130kg

Tim and Andy (brother)

Tim
245-255-265-275-295

Andy
245-255-265-295-325

45/m/5'9"/150

205,235,255,265,275

Worked on hook grip, much better!

5X5 DL

135#

F/36/132

CFWU

45-55-65-65-65
65-75-75-75-85
85-85-85-85-95
95-95-95-95-100
100-100-105-105-105

as rx'd:

300 320 340 350 360

185 205 215 225 235
First time doing deads since early spring.

M/28/235# 6ft
5x5 295#

Would have done more but that is all the weight I have.

315 x 5
365 x 5
365 x 5
405 x 5
405 x 5

Woo hoooo healthlifts!!!
315
405
405
425
425

I worked out at noon. I am already sore as hell.

BW 70kg

warm up
60kg->80kg->100kg->120kg

Work Sets 5x5
120kg

M/200/6'1/43

135/185/205/255/295

Also PR'd bench press at 275

M/22/5'10/160

CFWU x 3

190-210-220-231-254

Not much in the tank today.

DL 5-5-5-5-5 as rx'd:

255
275
295
305 (pr)
310 (pr)

M/24/5'10/200
First WOD ever, I think I'm going to love CF.

225/245/245/245/245

My grip was my limiting factor. Besides working on my grip strength does anyone have any suggestions to increase my dead lift weight with out dropping the bar? Are lifting straps recommended?

As rxd
225
245
265
275
265

225,245,245,245,245

Three rounds for time of:

50 Kettlebell swings - 35lbs
50 Box jumps
25 Knees To Elbows (KTE)
Run 400 meters

As Rx'd except for Kettlebell swings: 50/25/0 due to twinge in my back.

M/24/160/5'10"

warm up 135x10
push press x3 135
225
245
255
265
265

warm down back squat 135x10

4 months ago i couldn't do 275 once without jacking up my back. crossfit is really working!

65x5
75x5
85x5
95x5
95x5

23/m/5'7"/153#

Seems like it's been forever since I've done heavy deads. Knew it wasn't going to be pretty. Did an IST this morning (1.5 miles, 20 pull-ups, 100 sit-ups), and the heat tired me out big time.

Almost 10 hours later...

Quick CFWU, Burgener, 2 warmups (5x135)

205-225-235-215-205

Summer time means it's time to invest in chalk. Sweaty hands played a major limiting role. I couldn't complete the reps in a row from the 3rd set on because hands kept slipping and sweating. Took maybe 10 seconds in between reps to wipe them off as best I could... guess it doesn't quite count, but was the best I could do.

I was also video taping and watching each set during my rests. After the set at 235, I decided it best to scale down, after watching my form.

It's a tragedy, because in February I was doing 5x270... guess that's what happens.

Off to digital coaching I go...

Still a little unsure as to what weights I can do with good form...

1: 135 x 5
2: 185 x 5
3: 225 x 5
4: 245 x 5
5: 255 x 5

Changed to "alternate" grip on reps 3-5 on 5th set.

Still like to refresh with "Starting Strength" (Rippetoe & Kilgore)on correct starting position for proper pulling mechanics. Great resource.

245
245
250
260
275

245, 275, 295, 315, 335 (slight re-grip on the last one)

m/39/5'4"/142

223
245
256
267
278

Ran 5K (27:40ish) with my son about 3 hours prior.

225 for all rounds and reps

Just watched the video. It was some awesome info....

M/25/6'0/170

As Rx'd
225, 245, 265, 275, 285

Squat Cleans one rep
135-145-155-165

m/25/6'2/210

Deadlift - 5x5 @ 315lbs

:)

225-275-275-295-305

M/24/67"/160#

185-185-205-235-265

225 all reps and sets

5 Supersets of 10 reps each:
Knees to chest
75 lb. push press
5:04 - Can do more sets and reps on this next time

135-225-275-275-295

last set was not continuous

M/23/5'8"/210

Its been a few weeks since my last WOD.

did a few sets warm up

275x5
315x5
335x5
335x5
345x3

Then did a bench circuit mixed with GHD situps between bench sets, hit a jog home from the gym, not a bad one to get back into the groove on...

265, 275, 285, 290, 295

M 37 5'10" 150#

Still in the process of selecting and ordering a barbell and bumpers.

Today's WOD sub:
For time:
55 DB Deadlifts (2x35# DB) - 04:29.35
110 single unders - 01:37.56
55 Kettlebell swings (35# KB) - 02:34.71

08:41.62 all in

M/28/217

225
225
185
185
185

lower back started hurting, need to work on a solid base for dead lifts

3x sets of 10 KB swings 55lbs and 10 pistols each leg
100 situps

30 kg x5
40 kg x5
45 kg x5
50 kg x5
55 kg x5
60 kg x1 x3

315
365
385
405
425
27/210/6'1"

Trying to get strong.

1 - 5 x 100kg
2 - 5 x 130kg
3 - 5 x 140kg
4 - 5 x 160kg
5 - 5 x 160kg

I tried 180kg, but failed several times.

S/F
Katz

xfit warmup

135x5
225x5
275x5
295x5
315x5

5x 315
5x 325
5x 345
5x 360
5x 365

Felt good deadlifting today, for the first time in a long while.

245
255
255
255
255

Did puppy version and focused on form.

5x45 WU
5x135,155,155,155,155

220
231
242
220
231

Managed 5 reps at 242 which was my previous best at 1 rep, but my back didn't feel good after it so knocked it down to 220 again and focused on technique.

60kg
65kg
70kg
75kg
77.5kg

275-5

275-5

295-5

295-5

315-5

the did 30 mins cardio on the eliptical

135-225-275-315-335

390x5
390x5
430x5
440x5
450x5
then 41 reps in 90 sec at 225

M/26/5'11/157

Wod-
228 228 249 249 282

CFE wod - couldn't do the run 3-5 hours after so did C2 rower wod 5 mins after

C2 :Rower: 3 rounds of 125m, rest 125m time, 250m, rest 250 time, 500m, rest 500 time
23:35

M/36/5'7"/170
225-315-365-365-365

Jodi (F/29/109)

Squats
45x5
95x5
125x5
145x5
155x5

Thrusters
75 pounds x 14 reps

Push Jerk Practice
45x3
65x3
85x3
95x3

225/235/245/250/250

250 is a 5RM PR

6'1"/207/37 M

225
275
295
315
315

315
365
345
345
345

First WOD! F/39/124 I'm a weak stringbean, but I'm ready to get serious!

Deadlifts: 60x5/70x5/70x5/80x5/70x5

And that is the most weight i have lifted in any 1/2 hour period doing anything!

I walk 18 holes of golf 4 days a week or so ... I may not be able to do it every day, but I'll try!

M/32/190

225
245
265
275
275 (2/3)

51 yoa new guy, 5'08", 185

USed new (used) bumper plates, in kilos and pounds.

243 lbs, five sets of five

5x5 at 315

First time posting.

M/24/5'11/180

245-255-265-275-280

Love DL but still very new and very intimidated by them. I want to make sure my form is correct before I get into serious weight. I had a friend, Nick watch my form and kept it light.I do well on my first 2 or 3 by rep #4 my forms starts to slip a little. My PR on a single is only 150 for now.

115 x5
125 x5
130 x5
130 x5
140 x5

Lysa

DL's 5 x 5
275,285,295,295,305 Love them Deadlifts!!

30/m/5'10"/225

225x5
275x5
315x5
335x5
345x3

As Rxd
135 - Warmup
175, 185, 195, 195, 195

M/195/44yoa/6'2

Warmup 135 for 8

Set 1 185 @5
Set 2 225 @5
Set 3 225 @5
Set 4 225 @5
Set 5 245 @5
Felt I could have done a little more but was concentrating on form. Felt pretty good.

Mixed in a 10 minute Run before and a 5 minute row after to keep the weight loss going.

M/31/169

185
205
225
225
235 (PR)

Still some form issues i think ... level 1 cert. next week so hopefully better numbers next time!

21/m/5'5/160

221x5
265x5
287x5
287x5
309x5

Felt great!

Warm up
3 rds
100 jump rope
20 push ups
10 pull ups
10 overhead squats
135# Deads 10
205# deads 7
WOD
250
260
265
275
280

37M/5'10"/176

Went to CF Fredericton last night to 'job shadow' Anthony and Jodi. What a great operation they have going. Definitely a model worth mimicking.

Deadlifts:
95x5
135x5
185x5
225x5
265x5

185x5
190x5
205x5
210x5
225x5

Nic: 275-295-305-315-320
hand is torn up did not push it

Katie: practice

40/m/176cm/71kg

As rx'd

100kg
110kg
115kg
120kg
125kg

Tried the mixed grip for the first time for the last two rounds. It really helped!

Jogged 5 min.
Cross Fit Warm-Up x 3

DL Warm-up:
135 x 5
225 x 5

DL:
275 x 5
275 x 5
275 x 5
295 x 5
295 x 5

I lose my grip too often when I hit 315... so I stuck to 295.

36m/190/5ft. 9in.
315-315-335-335-345 (PR)

21/m/178

As rx'd
195
235
255
275
285

135, 185, 225, 255, 275, 295 (2 of 5)

Normally try to keep things even across the top, but:

225,255,275,295,305

As rx'd

175 thru 265

Deadlift 5-5-5-5-5 reps

BW 177

255,265,275(3 reps, then had to switch to 2x255),255,245

Didn't feel like form was greatest. Next time starighter back, more ab muscle use, little faster off the floor?

Doing 5 reps rather than 3 definitley makes a difference.

32/f/5'6/160

CFWU

5 x 105
5 x 115
5 x 125
5 x 125
5 x 125

Each time I started the 125 I felt like it was too heavy and at the end of each set I felt like I could go up, but I guess I didn't want to fail, so I maintained. Besides, 125 is PR for me - next time I will go 130.

37/6'2"/195
Colorado Springs

100,120,140,151,161kg (365lbs) as RX'd

24/M/205

275,295,315,335,340 I was dying on the last set.

275
275
275
275
275

5x5 w/ 275

245/250/255/260/265

WARM UP
=======

135x5 / 185x5

SET
===
205x5 / 215x5 / 225x5 / 235x5 / 245x5

Lost grip so had to regrip

(225 x 5) x 4
235 x 4

M/30/5'9"/165

185, 195, 205, 215, 225

275/295/315/335/345 as rxed

Sofa..where are you!
LTP good to see you back in the game.

Rocketman you know the deal.

40m,72/220
as RXd
285
305
335
365
385 PR for 5 reps

cfwux3
burgwux2

deads 5x5
wu 150-185-225 x 5

250-275-295-335-345 as rx'd

6'5" 215#
Topped off at 5x305# Grip being the limiting issue.

M/32/196

CFWUx2

Planning on getting into Starting Strength in a few weeks, so took the opportunity to do a little testing:

Squat: 3x5 #185
Bench: 3x5 #215
DL: 1x5 #315 (go heavier...)

Hopefully my squat #'s will go up quickly once my left quad heals up... Trying for a deep A2G (or as close as my limited fexibility allows). Low back mobility is getting a lot better, and my squats feel "different".

160/M/30

225
245
275
285
295

m/29/155/70"

225
245
255
265
255
Held good form throughout, but after cycling for an hour ahead of time I really felt it in the legs.
Great workout though! Gotta love dL's.

147lbs/31yoa

275x5
285x5
290x5
300x5
225x5

Reps 4 and 5 of 300 were tough, as I let the bar get out in front of me too much (and my lower back is paying for that). I'm pretty happy about this though as I left my Chuck Taylor's on (I'll usually deadlift with just socks on if I'm going heavy - Hey, if I ever decided to powerlift again, then I'll wear shoes for heavy deads!), plus I reset after every rep with no touch-and-go.

30/F/155

135/155/185/205/225

First ever full WOD but been reading and following for awhile now.
First Real Deadlifts - Guess that means I got a PR :)

5x5 135 lbs.

Probably could have gone heavier but since I wasn't sure I took it easy.

Noah
M - 5'6" - 135 lbs. - 31

M/5'9"/150/22

245 245 245 245 250

the last set was done as 3/2 due to grip fatigue. Frustrating, don't know if that counts

Age 36
BW 150#

As rx'd:
270
280
285
290
295

DL 1 RM 500lb.

402 x 5, 422 x 5, 455 x 5, 475 x 5, 485 x 2 failed next two attempts and then tapped the session on the head.

I wasn't expecting anything like that, neither were a couple of the CFNEE athletes. I'm pleasantly suprised with the numbers.

100 kg-220.5 lbs x 5
110 kg-242.5 lbs x 5
115 kg-253.5 lbs x 5
120 kg-264.5 lbs x 5
125 kg-275.5 lbs x 5

39/m/175/68"

225
245
265
285
305
x5

39/M/6'2"/205

Warm up
2,000m on the rower and then Dead-lift
135 X 15
225 X 15
275 X 10
295 X 5

WOD (5 X 5 Dead-lift)
315 X 5
315 X 5
315 X 5
325 X 5
335 X 5

5x5 @ 142.5kg
3 min break between each

5x315lb, 4x5x359lb

Cheers, kempie

275
285
295
305
315
Should of gone a bit heavier, started at 315

29/m/64kg

100kg
110kg
120kg
130kg
130kg

CFWUx3
5x45, 5x135, 5x225 warmup
275-275-275-275-275
12x135 warmdown
DLs felt pretty strong but grip was the weak spot. Last 2 sets it was especially hard holding on to bar for that last rep.

cfwux3
275x5
275x5
275x2+245x3
245x5
245x5

CFWUx3

225
265
275
295
305

cfwu x 1
135x5
225x5
_______
WOD:
315x5
365x5
405x5
425x5
465x5

500x1!!!! First time I've broken 500 raw. ever.

28/M/160/5'8''
As rx'd

275
275
275
275
275

Ugh! DLs
m/511/203/34
230
250
270
280
230

As rx'ed
135x5
225x5
245x5
265x1 (form a little shaky)
225x5
225x5

M/51/6'/200

3xcfwu

225 245 275 295 315

3x7 slow KTE

M/50/254

135x10 WU

235x5
265x5
275x5
285x5
295x3
300x2

erg 500m

Wow! Did this a day late, my body needed a break.

warmup real fast with cleans, rom stuff, and sets of 10 pull ups
4 burpees for the 100burpee challenge
warmup at 225x10
sets
275
295
300
325
345 303 average for the sets not bad the 345s felt very strong
knocked out 10 quick pull ups and got some comments from onlookers that guys my size should not be able to do that

1st round =120kg 2nd round - 140kg 3rd round- 160kg 4th round- 180kg, had to stop because time ran out

cfwu X 2

5 X 135
4 X 5 X 185

245

255

265

275

275

M/31/6'1"/220

Five sets of 5.

185
225
255
285
305

28/m/5'10/180

CFWU x 3

Deadlifts x 5

135
185
225
250 (x 3 then fail on 4)
225

All in all pretty happy with today's results.

205
255
255
255
275

wod d/l ,5x5
60k,80k,100k,110k,110k.
coulnae chance it any mare ,ma back was killin me,just concentrated on good form,been readin starting strength Rip is hilarious at statin the obvious.

135 X 7
165 X 7
185 X 7
215 X 7
215 X 5

m/24/6'1/220

as rx'd

1:285
2:295
3:305
4:310F
5:295

m/37/175

So, I blow goats. Did back squats instead of DL. Eyes saw deadlifts, brain did not compute, it appears.

Back Squats (easily my worst, weakest exercise)
155
160
165
165
165

ROM good, maybe not great yet. Definitely better than when I began. I'm actually glad I did the work since there is no point running away from my ginormous weakness.

Greeting ladies and gents, first time posting here. Lots of really fit and strong folks on here. Here are my last 4 workouts, no rest this week as I will have the weekend off.

WOD 1 - lunges, sit-ups, hip extension, muscle ups (6 rounds with muscle ups (shredded my hands so switched to pulls and dips) 2 with pu and dips

WOD 2 HSPU - PU - 14:30

WOD 3 - 400m - 50 squats x 4 - 12:45

WOD 4 DL - 5 x 5, 275, 295, 315, 335, 355

5'9"/200lbs/35m

M 35/226

first set @ 275 worked up to 345. should have started heavier.

as rxd

warmup then

337x5
317x5
317x5
317x5
317x5
wow legs are still sore from run/squat workout. First set was too heavy to keep good form.

31/m/ 5'6"/ 170

225x5
245x5
260x5
315x5
325x5

Should have started heavier. Next Time!

coming off ankle injury... just starting back up

m/5'10/165/27

185X5X5

A day behind...

205x5, 275x5, 345x5, 395x5, 445x5

195 last set of 5

26 yom 6'2" 155#

Pre: CFWUx1 with HSPUx5
135# DLx10
185# DLx7

WOD as rx'd:

225-245-255-265-275

Done barefoot, beltless, strapless. Mixed grip used on last two sets only.

Post: 1 pood kb swings x25

225(10)
315 x 5 x 2
335
355
315
225(10)

29/m/210

Previous 1RM was 425. Started with 340 - 80% and completed 5# > than 90%.

as rx'd:

340 x 5
355 x 5
360 x 5
370 x 5
385 x 5(PR)

worked up to 225,230,235,245,255 all x5 then 275 once.

95,115,135,155,165

m/35/235
did cfwu x 1
135 x 10
185 x 10
225-275-315-335-370

29 yom 225#

as rx'd
335# all reps all sets

205, 225, 235 (fail), 235, 240(fail)

M/19/5'9"/180

225/275/325/335/345(PR)

i think i could have done more weight if it hadn't been for my grip going out.

25/M/5'8"/135

warm-up
5x56kg
5x66kg

as rx'd
5x71kg (156lb)
5x76kg (167)
5x81kg (178)
5x86kg (189)
5x91kg (200)

225
275
295
305
310

225 x5, x5, x4+1, x3+2
205 x5

did as rx'd
135x5
185x5
205x5
215x5
225x5

Legs didn't feel too tired but hands and forearms did.

5 minutes rope jumping + Greg's WU + 2 rnds of 15 GHD - sit ups and 5 MU's

BW: 74 kg

130kg
135kg
140kg
145kg
150kg

Scared of the 5x5 DL's: The CF games DL WOD crippled my back for 4 days.

Nevertheless:
I6: 245(x5), 295(x5), 315(x5), 335(x5), 415x1 (f)
LT: same

Brain just shuts down on the heavy sgl. Tunnel vision, hearing digital delay. Stronger than nitrous.

as rx'd

215 x 5
235 x 5
255 x 5
255 x 5
255 x 5

Gold's Gym, Killeen, TX

warm-up: 30 min treadmill run, HR 151 max

185 x 5
205 x 5
225 x 5
245 x 5
245 x 5

Couple of days late. I'm impressed by the loads posted. Excellent motivation.

135
155
175
195
205

all in #s all x5.

225 x 5
245 x 5
265 x 5
275 x 5
285 x 5

34/M/185

b&b

305
325
345 pr
345x3
325

pretty good, but thumbs hurt in hook grip for some reason, 1st experience with this.

135x5
225x5
275x5
325x5
345x1
after one at 345 something in my lower back said "enough for now"

135x5
225x5
275x5
325x5
345x1
after one at 345 something in my lower back said "enough for now"

23/m/192lb
405,405,405,385,385

CFWU x3
245
265
275
285
300 - grip failure, had to drop at 3 then finish the last 2

could it be that I'm recovering??
run to gym. CFWU x3
DL warm up from 135 to 175
180, 190, 195, 200, 205, and well, 210 just to be onery.

at the depth of my injury I'd fallen from 250dl to fail even at 205. oh, please, please let this be the way back up...

btw: i did NOT get injured at crossfit. ghetto style pose running did me in in early spring. a long time healing/rehabing... i'm even wearing my heels again.

CFWU

225, 245, 275, 275, 275 (had to break set to readjust grip on last rep)

48/m/140
250 250 250 260 270

Charity-
worked up to last two sets at 219
back starting to round on reps 4 & 5 on both sets

m/48/165

CF wu then: 205,235,275,292,305.
My technique is much better. My thanks to Pat and all the trainers at the cert. in VA Beach

deadlift 5x285
5x305
4x325
4x325
2x325
3x325
then 400m repeats with 2 min rest
74secs,71,71,74,74,81,80,80

23m/6'4/190

135/225/225/225/225

Getting five reps in the last two rounds took some time.

185,185,185,185,185

M/38/150

205,225,235,245,255

45/m/70 kg
2xCFWU
DL 5x5x102½ kg

M/28/194 lbs

135-185-185-185-185 lbs

Back weak from previous injuries

M/24/193/6'1"

CFWU x3

225-275-315-335-355

M/30/6'6"/220

275, 290, 290, 290, 290

Still getting used to doing deadlifts without straps... so, I ripped my forearms on my shirt/shorts. It looks like I slid on my arms on concrete. Quite uncomfortable.

M/30/6'6"/220

275, 290, 290, 290, 290

Still getting used to doing deadlifts without straps... I rubbed my forearms raw on my shirt/shorts. It looks like I slid on my arms on concrete. Quite uncomfortable.

275
295
295
295
295

my grip was slipping at the end, but i held on

F/34/135/65"

Easy run
CFWU X 1

115

Felt really weak today - but happy to be in gym.

m/37/176/6'2

DL's are a blast

as rx'd:

245
265
286
308
330(f) only got 3.

done July 18, 7 sets (oops)

155 easy
175 "
205 "
225 harder
245 "
265 hard (saw stars on last rep)
275 hard, almost lost #5.

Start a little heavier next time.

275-315-335-355-315

Happy with this, as it is predictive of a 399# 1RM, which would be a PR by 4#.

225lbs, 275, 315, 325, 335

Oh Yeah, M/41/175

95-135-185-205-225

I was very surprised how much my dead lift has grown. Next time this comes around I will start around 200 and work up. Even the last set was no problem. But I wasn't sure what to put on the bar. On the last set I used the alternating grip with one palm facing me and the other palm facing away. Grip was the weakest part.

155, 199, 221, 241, 241 (first 3 sets were with the hook grip, last two with mixed grip)

M/33/174

DL

225x5
245x5
265x5
295x5
315x4 +1 (grip failing at this weight)

205x5x1
225x5x4

m/27/215/6'0

HAVE TO STOP GOING ON 2 day benders, then trying to work at my top performance.

185
225
255
275 (f) 3
255

need to work on grip strength.

M/46/145
CFWU3, 135x10WU, 185x5WU, 225x5WU

235x5-240x5-245x5-245x5-250x5 (PR for 5)

PR'd 35lbs more than 070106 doing only the WOD since then.

Thanks Coach!

20080718 2030-2200hrs
1km row in 4:12, CFWU 15 x 3 (10 x 3 Ring Dips)
WOD080716: DL 5 x 5:
WU with 10 x 50kg, 5 x 90.8kg
Working sets: 5 x 130.8kg, 5 x 140.8kg, 5 x 150.8kg, 5 x 156.3kg, 5 x 150.8kg ; first two sets double overhand grip, remainder mixed.
PostWOD: 100 slam ball (21# ball) in 6:05

20080718 2030-2200hrs
1km row in 4:12, CFWU 15 x 3 (10 x 3 Ring Dips)
WOD080716: DL 5 x 5:
WU with 10 x 50kg, 5 x 90.8kg
Working sets: 5 x 130.8kg, 5 x 140.8kg, 5 x 150.8kg, 5 x 156.3kg, 5 x 150.8kg ; first two sets double overhand grip, remainder mixed. No aides, just VFF and chalk.
PostWOD: 100 slam ball (21# ball) in 6:05

As rx'd

185
205
225
245
255

My grip was weak toward the end but I know I could go up in weight.

25/M/175
275 all 5 rounds

100kg
2-3mins between rounds

225
275 (f-4)
245
245
245

1 minute rest between all sets

Post - old leg, shoulder, tri's routine

105, 195, 205, 215, 225

At Bahia Principe Tulum, with an E-Z curl bicep bar, on July 16.

Age 52/BW 250# Done 7/16 5 sets @ 250#

cfwu
155 squat clean and jerk
155-205-205-245-205
2 mile run

315-325-335-315-315

225/245/225/225/245

Felt weak.

175 185 195 200 205(F)

CFWU x 3
255/265/275x3/265x4/255

31/m/145#

245#
265#
275#
275#
275#

5 sets x 5 reps x 40kg (inc bar)

m/31/185/6-1
255/260/270/270/270

m/29/190/6'
255 for each, getting back into regular workouts, nagging shoulder
injury. Did the warm up w/ pushups instead of dips. Did a few sets of overhead squats 10-15 reps w/ the bar.

255 for all, did warm up w/ pushups for dips. OHS 3x10-15 w/ the bar. Getting back into things, trying to heal shoulder.

My lower back is still in pain thus substitued with SUMO DEAD LIFT - felt OK

50,55,60,60,60

28yo, 5'11", 173lbs

225
235
245
255
265

Last four sets were alternating mixed grip. Feels good. I think I can push it more next time.

Jeff @ work
Worked on keeping butt down and back straight.
Worked up to 345

worked up to 225, 235, 240, 245, 250, 255 x 5.
Ended with a single of 275 (10 under PR but at the end...)

275 for all sets.

Mixed in 10 clapping burpees after each set, like the games. Time 9:04.

90kg-100kg-110kg-120kg-130kg

26/m/155#

275
295
315
315
315

165-175-185-185-165

Back was sore. went light

185,185,215,215,215

M/38yoa/157lbs.
WOD: as rx'd:
225/255/275/295/305

205 x 5
205 x 5
225 x 5
295 x 5
315 x 3 (couldn't lift the barbell off the ground anymore without losing form)
295 x 2

225
315
335
335
335

as rx'd

M/36/140
@ work, barefoot
200
220
235
250
260

185,205,225,235,245

5x5 deadlift
185/205/225/255/255

34M180
cfwu x1
225 x5

275, 275, 285,285, 295

35F
120,120,120,120,120

Tom

135x8
205,205,205,205,205,
225x3

pmm
pete 185 as rx'd
jake 185 as rx'd

7/16/08 - 305,305,305,310,310

First time with deadlifts, focus on form but can tell I still need a lot of work on it.

M/23/235/6'7
140x5
160x5
180x5
180x5
200x2(fail)

45/f/145/5'6
I lost my record. I think I did:
175 x 5 175 X 5 180 X 5 180 X 5 180 X 5

39m220
215, 225, 225, 225, 225

Caught up after today's 2k row.

DL: 135x5,155x5,160x5,165x5,170x5

That's 20lb up from last time, let's see how my bad disks feel tomorrow ...

32yom@195lbs
275
315
335
345
315

23/M/180

135-185-235-255-255

Deadlift 5-5-5-5-5 reps

225-235-245-255-245

Last two sets were broken. Grip failure.

275-295-295-275-275-275

m/26/215/6-4

275
295
305
315
335
355 x 2

95-135-185(2)-155(3)-155-155

Numbers have definitely gone down during my time of sloth. But it feels good to be back at it.

7/21/08

AS rx'd:
315
335
345
355
360 PR

M/26/5'9"/180

250/270/290/310/330

(done 7/21)
5x185,205,225,245,265
Felt strong since my WODs have been so sporadic. Should feel the pain in the next couple days though.

M-30-183
5x 185,195,205,215,205

M-30-183
5x 185,195,205,215,205

M-30-183
5x 185,195,205,215,205

cfwux2
dl 5x5

235x5,245x4,255x5,265x5,275x5

245, 255, 265-4, 265-2, 245, 250

fatigued after doing oly lift work yesterday

m/34/5'9/172

CFWU - 3. Normal. Superman. No Burgener. Just forgot.

275, 295, 315, 325, 335

Had to regrip near the end of 325 & 335.

Not real happy w/tech. Try to get a better pull. Legs a little fatigued from the KB's, thrusters, running yesterday.

m/6'/43/179

225,245,255,270,285(3f)

m/26/5'8"/170

275, 285, 295, 295, 295

WOD
205
225
255
275
295

m/35/200/6'

5x225
5x315
5x335
5x365
5x405

225
295
295
295
305

was only able to do 4 sets,

135 warm up
225
245
225

2008-07-24

185
205
225
225
225

CFWU X 3

225
255
275
295
315 - PR

Only have 76K of weight so did 5 x10 reps

225 - 5
245 - 5
265 - 5
275 - 5
285 - 5

27/m/181

225
235
245
255
265

CFWUx3
275-295-295-295-295

225
275
285
295
315 x 1

185,205,225,245

75-85-90-90-90

w/u 12 45# x 12 reps
95# x 6
105# x 6
110# x 6
115# x 6
120# x 6

Too conservative with load! Now I have an idea of where to start next time.

m/30/232

225, 225, 255, 255, 255

225
275
325
375(pr)
400(x1)

225/235/245/255/265

MBA - 225/275/295/315/325
HHA - 135/145/155/165(4)/160

DL 5x5
175/190/200/205/210
still take it easy on back today.

33/M/175

225/305/305/315/315 as Rx'd

315-335-345-355-360 PR for workout

Bwt: 165

285-285-290-290-290(f)

205 X 5
265 X 5
255 X 5
Then...ouch...serious twinch in my back...

and that was enough.

Done on 7/28

Did this on 7/17.

1/3 cfwu, 95x5, 135x5, 225x5 then:

275-295-315-335-355 (had an audience on the last set and man that helped me get this).

27/m/232

Caught baseball double header instead

Worked up to 343lbs on Aug 5th.

44/m/168

270
280
290
300
310

PR, better

225/275/315/325/330
222lb

Deadlift: 5 x 185, 205, 225, 245, 255

000000000000000000000000
30/m/5'6"/165
5 sets of 3 reps: 375lbs

CFWU
225/5 wu
245/5
275/5
295/5
305/5
315/1;305/2;295/4
M/47/190/72"
Completed 080723