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.

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.

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.

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!