Didn't we just do this :(

Nice. See you in the AM MWade.

Great pic!

chrisstroud.net

Pat, dutch, Adrian, i wanna be like you uys when I grow up.

Haven't totaled in awhile. Looking forward to it.

Wow. I just randomly decided to do this today, on my day off. I may have a video on youtube soon.

Male/17/5'8''/160lbs

Back squat: 270 lbs
Press: 115 lbs
Deadlift: 300 lbs

Total: 685. In the "intermediate" category for my weight, I'm happy with it.

Hooray!

Today was a great CrossFit Day...

My Momma did her first official CrossFit workout this morning!!

I don't have words to describe how proud I am of her. I tried to get her to start CrossFitting a long time ago but she said she wasn't ready. I didn't want to push her and turn her off to it so I taught her how to squat and do KB swings at home and let her be. Last night out of nowhere she said "Hey Allie, I want to try a CrossFit. Can you help me?". Oh My Gosh. It was music to my ears. A few hours later we were driving to CrossFit South Brooklyn.

We got there early so we could go over the press, push press and squat. She caught on really quickly and moved well. She had a great rack (she is My Mommy after all) position and her dip drive was perfect. After that I stepped aside and let her do her class. My Brother Ethan Boo rode his tricycle around the lyceum and stopped a few times to cheer for his Momma (one of the great things about having a 4,000+ sq ft gym). I had one eye on him and the other on my Mom. It was awesome. MY FAMILY in a CrossFit Gym. It doesn't get any better than that.

The only time I stepped in was when I saw her struggling at the end. I told her how to make it through by breathing and managing her rests and she listened. She finished and we hugged. I'm SO happy for her. She Looked Proud and Worked. She LOVED it and can't wait for her next class.

There was no other place or program that I would trust with my Momma. I felt totally confident sending her to David and CrossFit South Brooklyn.

When she was done it was my turn. It was also the first time she got to watch me workout. I'm pretty sure it made me work harder. It was nice to be able to share my Love of CrossFit and show her what I've been doing for the last year.

The workout was:
4 rounds for time of:
12 Push Jerks (65/95) I used 95#
50 squats

9:24

My Momma was always really active before my brother came along. She set a great example for me when I was a kid by doing flips on the beach and running and playing outside with me. Now she said I set a good example for her. She said I inspired her and it almost made me cry.... I fought hard to hold it back. I'm so excited for her and so Grateful to CrossFit for designing a program that ANYONE can do.

Thank You CrossFit.

I want to go to a cert. It looks like all you do is goof around and drink beer! :)

Love, love, love these success stories! You should submit them to Fitness magazine. Check out their photo galleries and I Did It pages. August issue has Daisy Fuentes on the cover--she looks hot! Maybe she does Cross Fit?

hooray! I missed the last CFT.

I may do the 3 bars of hell in the a.m. I'm looking for a wicked challenge!

This was my first CrossFit Workout!

3 rounds for time:

12 Push Presses 25#
25 squats

11:30

Done at CrossFit South Brooklyn.

AllisonNYC has invited me on this train and my plan is to go the distance! She is my inspiration!

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

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

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

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

For more info on how to do each of the lifts properly and safely, see the Exercises and Demos page. There are lots of lecture clips, video demonstrations, and WOD examples to help you out.

Also, the title of the WOD is also a link to a crossfit journal article on the reasons we do the crossfit total in the first place, and how to do the exercises properly(http://www.crossfit.com/journal/#1544). I'll also put in a plug for Coach Rippetoe's book "Starting Strength" which is great for teaching the lifts to yourself or others.

Jason (#1) - Yes, we did just do this (19 days ago 080709). Remember, random means random. The odds might be against getting Fran three days in a row, but it could happen.

Allison and Diane - That was very inspiring. Like the song goes in our favorite show "Dont stop believing". I know that was corny.

Good luck and stick with it.

Wow another total.. Coach is trying to give me a complex.. oh well just started my thread in the board. Be good to post a cft in the beginning

Diane - Welcome to the best thing that will ever happen to you. The problem is once you are on the train, it is difficult to get off.

I'm sure every person involved in Crossfit has drawn inspiration from another Crossfitter, and its so good that yours is Ali. I hope you achieve all your goals and remember you now have a whole new community to lean on for support.

Great work Ali, keep up the good work.

awesome, I subbed a 21-15-9 of the 3 exercises last CFT with pretty light weights because of an injury. Can't wait to see if I've improved.

That picture defines sexy.

Going for 1000 Total. Wish me luck

One question...

Why random?

Worst POSE lecture, or lecture of any kind that I have ever heard. He may know what he is talking about, but he sure does not know how to talk about it. It is a shame that this was posted, as persons who have never heard of POSE are probably thoroughly confused, or sure that it must be a load of crap.

I said it before, and I will say it again I sm happy to do CFT again hopefully I can go for 850 this time . I believe this is the 4th CFT in just under 2 months, cant wait!!

#20 Mark

Are you going to give any reasons why it was the 'worst lecture ever' or just moan about it?

I have never tried POSE and I thought it sounded interesting not a load of crap like you suggest. If he is completely wrong about what he said I would be interested to know why.

don't know whats more motivating, the scraped shins from deadlifts, the L-hold, or everyone's enjoying a cold one. Gotta love crossfit.

#19, it's been said before. sometimes random is doing the same thing more often.

if you have a hopper and pull something out and it goes back in after, you have the same chance of pulling it out the very next time.

I have been reviewing this cross fit all weekend and i am looking forward to starting on Monday. What would be someones weight to start out with on this WOD

Hey,

I have been CF'ing for about a month. I did the last CFT with pretty good strength (I played college football). I did not push myself too hard because I did my lifts without a weight belt. I could have done more (particularly on squat and DL) with a weight belt.

what is the "CrossFit way"? Keep building core muscles so do not use another assistance? Or above a certain weight, assistance (i.g. weight belt) becomes acceptable?

Lovin' CF and lovin' the Comments Board.

Thanks all

Looking forward to this workout tomorrow... Today for my 'rest' day I found myself doing an un-timed lawn mowing sprint, stair work while helping a friend move out of his third story appartment and at one point squatting my new leather recliner couch which probably weighs over 200# into my house. I've got the bug. At least I took a nap. Keep the inspirational stories coming!

Welcome back DWag_Az. Hope it was awesome.

#26

I prefer to go raw for all lifts. It is pretty much up to you though.

Chances are you won't have a weight belt on you in the world though. ;)

#20 Mark

Personaly I've been rather skeptical about the whole POSE thing, until this lecture. It is the first time the principles have been explained in a way that made me think the system might work. I'm still not 100% convinced as the human body is more complex than a wheel but at least I see where they're coming from. Maybe if I attended a cert they would elaborate enough that this physics geek would buy in.

1) Barber is violating international drinking rules with the right hand.

2) Boz is more impressive when he does that trick on fire.

3) Coors over Negro? Dutchy....

4) Just so everyone knows, the reason Boz is so badass is that he isn't limited by his feet being the same size like the rest of us mortals.

5) Pretty sure that's a fire extinguisher in the back ground. Boz probably new the trick would be better on fire.

kstar

I agree with Mark. This lecture was horrible and confusing. He certainly did not seem confident in the material that he was trying to teach. I still do not know what POSE is all about? And where are the studies that he is referring to regarding injuries?

Yes!!

Pat, Boz.. not gonna lie - that's pretty much the coolest picture that's ever been on this website.

A huge thank you to Tucker and Jason who put on a phenomenal gymnastics certification this weekend at CrossFit San Diego. These guys are great trainers and a blast to hang out with. Their ability to teach gymnastics skills and drills and communicate the application of those skills to CrossFit's training method is brilliant. Their methods of teaching common CrossFit movements (handstand push-ups, muscle-ups) as well as supplemental core stabilization movements (skin the cats, levers, etc...) make them accessible to beginners and veterans alike. I left this weekend's certification with several new, more effective, ways of teaching these movements. For all of you affiliate owners and trainers out there, you are doing your clients a disservice if you don't take an opportunity to learn from Tucker and Jason. These guys are awesome.

Tucker and Jason, thanks again!

Before anymore questions get asked and to address the ones that have already been asked.

http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf

Here is the link to the crossfit journal written by Riptoe detailing the Crossfit Total. It is a how to and how not to with all the rules included.

Enjoy,

Raze

Here are the results of my second CFT ever:
BS 215 + SP 115 + DL 245 = 575
Not great, but better than the 530 almost two months ago. My goal is 725, we'll see how long it takes to get there.

Question for all of you, What are some good WODs for when you're traveling and have no equipment? I sometimes find myself in a hotel with a "fitness center" containing a bowflex and a broken treadmill. Also, I'm traveling overseas soon, and would like five or six WODs to keep me going. Thanks in advance for any feedback!

I have no idea what to start off with. How would I warm up in order to know what weight to do these at?

#38 Mili, see the link on post #36. They talk about it in there.

#37 Joe B
I travel a fair amount and here are some of my favourites (I would suggest you get a jump rope to take with you):

-5 rounds of run 400m, 50 squats for time
-50 burpees touching object 8 inches out of reach overhead for time
-21/15/9 double unders, squats, burpees (or pushups, situps, handstand pushups etc.)
-3 rounds 50 jump ropes, 50 squats (or DUs and squats)

The possibilities are really limitless. You just have to be a bit imaginative and come up with your own WODs depending on what equipment is available. I've used a soccer goal post at a local park for pullups and a park bench for box jumps, any wall will work for HSPUs and any surface will work for squats, pushups, burpees, situps. Go for a 5k run. It's all Crossfit.

Good luck.

Here's a link to Eva T's bodyweight workout list. Very good for travelers.

http://www.board.crossfit.com/showthread.php?t=21576

#41, thanks for creating that list!!! Now that I am posting for my own gym I haven't on my blog. I will try to do better at keeping up on it!

Sweet pic, sweet dudes.

Maybe one of the reasons the presentation wasn't so hot was because the material it's based on is snake oil. Pose running is a bunch of mularky. All of the claims made by pose have been refuted by scientific evidence....even the one they hold up as their shining light. That article shows that while stress at the knee is lessened by pose running, it actually INCREASES at the ankle. They forget to tell you the last part though.

Just signed up for the VA Beach cert on Aug. 23-24. Anyone else going? I'm so jacked!

I'm incline to agree. I'm a competitive runner so you'd think I'd be interested in this but I was confused and bored by this lecture to the point where I just clicked it off. Can we just see a video of pose with someone psyched about it to explain it?

I'm not going to knock Pose, or the guy in the lecture, but here is a video of the fastest, most efficient runners in the world, with slo-mo analysis. They don't use the Pose technique.

http://www.youtube.com/watch?v=5r3_sKkHnTU

three of my favorite CrossFit studs all in the same picture! =) amazing picture, amazing men.

#43 Could you please post reference to said scientific evidence.

Barry
Fairly new to Crossfit so don't know what protocol is. I've responded to your post yesterday on the comments for yesterday. Sorry for delay, the dull grind of earning a crust reared its head.
My comments will have to be short from now on because my wife has just discovered that I'm 'arguing on the internet again' and placed a list of household chores in front of me. Doubtless I will stick to posting short stuff for a while and then you will (as you have every right to do) goad me into sitting down for an hour wasting my life arguing with someone whose point of view I am not going to change, and who is not going to change mine.
Seriously, though, have a good one and thank God we can still have a debate about this sort of stuff. And stay fit doing it. Years ago I would have had to go to a bar for this sort of row. Now I can do it sucking on a whey shake in my own home. The only down side is that, because no one can get thrown out for being drunk and we can't hit each other, then it could go on for the next 30 years if no one quits.
Yours rockin' in the free world.
Reggie

I have a question about CFT... is there a certain way to do it? I was told by a fellow CFer that you get 3 tries for each set. But the way I do it is to start off low then work my way up to what will be my last max and beyond to avoid injury.

Mark #20

I thought your comments were mis-placed and idiotic. After finding your resume and the website for Coach Mark Young i was surprised you would be so quick to bash anyone that doesn't believe in what you do. I expect a lot more from someone with so many credentials and certifications.

I went to Brian Mackenzie's run cert. It made perfect sense and cleaned up my running. Brian is an excellent coach and well respected in Crossfit. Why dont you sign up and attend and see what it is about before you bash it. With all your credentials and achievements he would probably comp you for the cert and i am sure you could use one more.

Nice video, I'm still perfecting the POSE method myself. I 100% agree that when you introduce comfy, cushioned shoes, POSE running becomes way more difficult. I use $10 ones I bought at Canadian tire. No padding and it forces you to land on the ball of your foot, or it hurts!

f: 35/5'7/129lb

bw: 59kg

BS: 40-50-60 (new PR by 5kg)
SP: 25-30(=PR)-32.5(f)
DL: 70-80(=PR)-85(f)

Total: 170 same as last time on 19th June 08

Also did
Front Squat: 30-40-50 *new PR by 23 kg!

Really glad to have reached a bodyweight Back Squat

Quick question:
I'm stuck in the hotel gym tonight which does have an olympic barbell and weights (good news) but does not have a high rack for me to load/unload for squats (bad news). I'll be fine for shoulder press and deadlift, but is there any way to do the squat? If not, any good alternatives I can use today for it? The best I can come up with right now is 1-RM thrusters as the last exercise.

M/19/5'9"/180

Just got done doing this one a couple days ago, numbers were as follows.

Squat: 400
SP: 175
Deadlift: 425
total: 1000lbs (wow, it sounds like so much more weight when put like that)

Squat- 305,325,350,385,405
Deadlift-325,355,375,385,405,425,450 *PR
SP-145,155,165,175

My name is Kyle Skinner, I am a recent graduate in Exercise Science from Western Michigan University. I am currently finishing up a three month; 450 hour internship with the Western Michigan University football team, working hands on with the players bringing them through their conditioning workouts. Over the past year I have immersed myself in CrossFit, both performing the WODs daily and trying to spread the word of CrossFit to anyone who will listen. I am very interested in becoming a CrossFit trainer at an affiliate gym and one day opening my own. If anyone has information on how to find job opportunities at an affiliate, or are looking for a young and highly motivated individual to add to their team of trainers please contact me at kyle.c.skinner@hotmail.com. I will be taking my CSCS exam at the end of August and am looking to attend a level one CrossFit certification as soon as possible. I looking forward to hearing from anyone with information.

#37 joeB

i like "angie" and "annie" for bodyweight WODS. also 100 burpees for time is brutal.

starting tabata 95lb thrusters as a warm up tomorrow for two weeks. this is a result of my poor "fran" time and my remedy to fix it.
also i am not gonna use straps for my surgically repaired hand on deadlifts.
combination of the two should drop my CFT by about 100 or more so im not shooting for a PR tomorrow

28/m/165

Squat: 215,235,265 *PR
Press: 125,135,145(f)
Deadlift: 255,275,285 *PR

Total: 685# *PR

M/36/82Kg

BS 120Kg
SP 60 Kg
DL 165Kg

Total 345Kg / 759lb

Squat: 64.5kg
Press: 32kg PR
Deadlift: 81kg PR

Total: 390

F/32/65kg

M/40/185

CF Total

Squat - 315
Press - 160 (pr)
Dead - 315
Total - 790

315 felt easy for both lifts, so i tried 335 for both and failed...next time gonna start with 325 for first attempt at each.

I now know why Pat likes Dutch so much. He finally found someone to be the little spoon.

CFWU X 3
Time 15 min 51 sec

CFT
BSqt 110 lbs
SP 90 lbs
DL 190 lbs

Total 390 ( I went up in BSqt and DL, down in SP, don't know why)

stats from logsitall.com :

median all (333 reporting): 745
median women (45 reporting): 480

top age 30-40 years old:
Position Pounds Gender Approx. Age Bodyweight CF Gym Affiliation
[1] paul beckwith 1325 M 33 265 carolinacrossfit
[2] Noel Bernal 1215 M 39 265 Solo or Globo, so far.
[3] Mark Maslakowski 1185 M 37 270
[4] Will Malz 1100 M 37 252 asrxd.com
[5] Anthony Bainbridge 1100 M 30 170 CrossFit Fredericton
[6] Jared Burnham 1085 M 34 275 WasatchCrossfit.com
[7] Chris Woods 1060 M 30 170 CrossFit BWI
[8] Delta CitDog 95 1055 M 35 205
[9] Dan Heaney 1027.5 M 35 195 Solo
[10] Nick Matics 1025 M 30 185
[11] Gant Grimes 1019 M 34 184 CrossFit Wichita Falls
[12] michael pimental 1005 M 31 198 northshore crossfit
[13] James Reynolds 1005 M 35 233 crossfitcentral.com
[14] Tommi Katila 1001 M 32 214 solo
[15] Matt Chan 1000 M 30 200

all age groups and stats on logsitall.com main page.

-bill patton

ps - thanks to some feedback from crossfit message board, logsitall is now a food journal as well (zone compatible).

Suffered painful grion pull last night and looking for any tips on recovery other than the old "R.I.C.E." technique, which I'm currently doing.

Thanks

M/39/185

BS: 255
SP: 150
DL: 305
Total: 710 (5 lbs below PR)
I could have/should have thrown at least another 20lbs on the bar for the DL, I think, but I was already running late. A Monday-morning pre-work CFT is particularly tough, I'd say.

More better faster

#50 - There is a CF journal article by Mike Rippetoe about the CrossFit Total. It explains how to do it, and in short, it is exactly as you describe it. Do several warm up sets, gradually increasing the weight until your actual CFT attempts.

Read the article here:

http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf

1hr gymnastics class for me tonight, so no CFT this time.

43/6'1"/188

jeremy as rx'd: 5:59

what a great new stimulas that was. looking forward to doing that one again.

italian88

wear a belt if you want to. for training sets like 3s and 5s maybe do some without the belt but for a 1rm, wear the belt if you feel more stable that way.

Worked out at 7:30am, the earliest I have in a long long longtime.

Squat: 225, 275x, 270

Deadlift: 325x, 325x, 315x

Press: 120x, 115x, 115

Brutal score today, 385. Last time was 700, for some reason I just can't increase the press. It's been at 115 for monthes now. Oh well, I'll get this over 700 next time. Good work everyone!

Worked out at 7:30am, the earliest I have in a long long longtime.

Squat: 225, 275x, 270

Deadlift: 325x, 325x, 315x

Press: 120x, 115x, 115

Brutal score today, 385. Last time was 700, for some reason I just can't increase the press. It's been at 115 for monthes now. Oh well, I'll get this over 700 next time. Good work everyone!

25/M/6'/202

Squat: 730
Press: 350
Deadlift: 425

After 6 months of training. Will see what happens after another 6 months.

animal

you sure you're hitting the right keys there buddy? too funny.

Total: 685

BS: 235 (245f)
SP: 125
DL: 325

YEAH! I Pr'd almost everything today!!!

BS - 215
SP - 70 (could've done more, but my form was much, much better this time, so I left it a lone)
DL - 245 (255 Failed - got it up to my knees and couldn't stand up!)

TOTAL - 530

Not a good one today, but I did it before work and was pretty rushed...only took about a minute off between reps (if I was lucky). I also missed the last CFT so I'm comparing to the one about a month ago.

Back squat 315 (PR is 325)
Shoulder Press 170(ties PR)
Deadlift 335 (PR is 375)

total = 820

Again, it wasn't that bad and I'd blame my lower numbers on my small rest periods. I'll do better next time - trying to get to 1000!!

Back Squat - 305 (PR)
Shoulder Press - 150
Deadlift - 430 (PR)

Total - 885 (Hoping to hit 900 before the end of the year.)

More importantly, did it all from warm-up through putting the plates away in 50 minutes!

squat 335 pr
shoulder press 135 pr
dead 385(f), my pr is 370x3

total: 840, counting my known pr

the squat killed my dead

165#/m/26

Total:

Squat: 405 (PR since college)
Shoulder Press: 215 (PR)
Dead: 475 (PR since college)

Total: 1095

Pleased overall, but still wanna squat 450 and dead 550 (last dead was a little ugly and feeling it though)

27/m/214#

Had a good day today:

Squat: 130 kg (287#)
Press: 70 kg (155#) PR by 2,5 kg
Deadl: 160 kg (353#) PR by 10 kg
Total: 360 kg (795#).

Back Squat-250
Sldr Press-135
Deadlift-245

Total: 630

195lb/m/34

I figure it's not to bad for my second CF workout ever. I am certianly liking the program.

All I know is Dutch HOT! I wanna take him on in more ways than one ;)

2nd CrossFit w/o ever was the CFT on Saturday.
Totally hooked!!

BS-275
SP-155
DL-365

795 total. Can't wait to see what happens over the next few months!

Alison gets recruiter of the month...way to go Diane, welcome to the best lifestyle change I have ever tried.

I love reading all of the stories on here, not just the times (some of the times are amazing as well...one day, I'll be there). I am sure CFers are from a broad spectrum of walk of life, so my question to all of you is:

1. What do you do to pay the bills? and
2. What would you do if you could choose, looking back on your past experiences?

28/M/70/165
SP-150 lbs
BS-355 lbs (PR)
DL-375 lbs (PR)
CFT-880 (PR)

To all those who criticized the video:

I just attended the Atlanta CF Running and Endurance cert with Brian Mackenzie and Carl Borg and I can tell you that they are excellent speakers. I hated running and they have changed that for me. I now run in a way I never imagined I could. There is a wealth of info in the CF Journal on POSE running.

BTW. #46 pleepleeus, What I saw in that video WAS POSE. They landed on the forefoot (ball) under the center of mass (which the announcer pointed out), spent little time on the ground in relation to time in the air, pulled their foot quickly off the ground, and DID NOT have full extension out the back. If you look carefully they maintain a slight bend in the back knee. If they had been pushing out the back you would have seen a significant bounce in their movement (something the announcer pointed out they were not doing).

Pilar

bw 165

last time:

squat 275
sp 125
dead 455

this time:

box squats
225x2x4
235x2x2

Nice pic! Eye candy for us ladies for a change!!

m/36/165

not a good cft for me

back squat and shoulder press - couldn't even meet previous bests

deadlift - 315 (new pr)

#82- I agree. Dutch is HOTT!!!!!

M/23/6'1"/185

CFT
Squat: 355
Press: 190
DL: 485
Total: 1030
The squats were a struggle

Also: made up Jeremy...
As RX'd 6:08

...and Michael: 16:28

Fell behind because of swim meet over the weekend, plus a wedding and my birthday. Sometimes, I'm busy

M/26/170lbs/5'11"

BS - 245 (PR)
SP - 140
DL - 315 (PR)
CFT: 700

Should've gotten more up on shoulder press.

CFT = 855

hell ya, getting fit 12 oz. at a time!

Lower back, hip flexors and forearms too fatigued from yesterday's 1 mile run/10 minute chest touching bar pullup challenge and Pose running practice (Pose is working great for me) to safely do heavy singles. 5x5 for squat, press and deadlift instead.

185, 190, 195, 200, 205 x 5 Below parallel back squats

85, 90, 95, 100 x 5, 105x4 (could not get the last rep). Locked knees throughout lift.

235, 245, 250, 235, 240 All reps dead stop from the floor, no bouncing or touch and go reps. Disappointed with the weight lifted, but my forearms were simply shot and I could not hang on to anything heavier. More of a technique day with Lynne watching/correcting my form.

Very pleased and surprised with the presses as my 1 rep max is not much more than what I do for 5s.

m/47/178

squat 265 (pr)
sp 145
dead 350

CFT 750

tendonitis is slowly starting to heal so I;m easing back into CF - 1st CFT since April

The form on my pr-squat was lousy, my right knee squeezed in and I was stuck in the hole for an eternity

dead lift form was fine, but 350 was much harder than I remembered...

M/34/5'5"/150lbs

I am stunned by the gains in strength I have made since starting Crossfit just a few weeks ago. The last CFT was my second Crossfit workout ever. This time around, I put up:

Back Squat - 185 lbs.
Shoulder Press - 135 lbs.
Deadlift - 235 lbs.

TOTAL - 555 lbs.

Last time around, I put up 465 lbs. I PR'ed every lift today, increasing my squat 20 lbs., my shoulder press 20 lbs. and my deadlift 50 lbs. Unbelievable.

where can I find more info on POSE

Sq: 345 (+10) PR
Pr: 150 (+05) PR
Dl: 325 (+05) PR
All 820 (+20) PR

Squat 225, 235, 245 (PR)
Press 120, 125 (previous PR), 130F =(
Deadlift 265, 275, 285 (PR)
CFT 655

sp - 185lbs (even)
bs - 315lbs (even)
dl - 385lbs (pr)

total - 865 (pr)

BS - 265 (PR)
SP - 140
DL - 315 (PR)

Total - 720

I'll take it.

26/M/165/5'11

BS - 265 (PR)
SP - 140
DL - 315 (PR)

Total - 720

I'll take it.

RTC make sure your groin inj is an adductor longus injury. (Tenderness just lateral to inferior portion of symphsis pubis) Should also have pain with flexion and adduction of hip. Start with RICE avoid impact exercises like running basketball. Closed chained exercises are good to continue as well as stretching. I responded to Ultrasound and E stim as well. It took a long time to get better. be patient

5 rounds of:
5x 195 lb. bench
5x Muscle ups

34:30

Long time reader, first time poster

26/M/200#/5'11"

BS - 265
SP - 180 (PR)
DL - 315 (PR)

CFMMD

Reggie B,

your a funny guy. Look forward to your posts whether I agree with your point of view or not.

M/19/6'4"/~178lb

CFT: 575
this is up 25lb since the last time i did cft 2 times ago... I finally entered the novice stage...

all pr's: Squat: 215 Press: 100 and Deadlift: 255

Had a 5K race on base today before the warmup and workout. Not the best combo before the total.

As Req: Sp 135
Squat: 225
Deadlift: 225
Total 585.....not good at all. Felt like I would injure myself if I went for broke on Squat or DL.

HOW IS IT POSSIBLE TO DO SIGNIFICANTLY LESS WEIGHT ON ALL CFT EXERCISES? ANYONE HELP, THIS MORNING WAS BAD!

BS:215 (+10)
SP:145 (+10)
DL:285 (+10)
Total: 645

I was lucky enough to attend the CrossFit Cert in Ramona this weekend and even luckier to witness the boys preparing for this picture. What phenomenal athletes. Everyone of the staff were a complete joy to work with and I learned more in two days of cert than I have in the past 10 months of working out with CrossFit. Thank you to all of the people that were there to help us, coach us, inspire us, and make us better athletes and trainers. I recommend going to a cert to anyone that wants to develop these skills to perfection not only to become better trainers but to become better athletes themselves.
Quinn, I miss you already. I didn't get to tell you good-bye but thank you for all the words of encouragement during that work out from hell yesterday! Send me an e-mail....
Thanks especially to Eric for making sure that my chest hit the ground in each and every push-up. I will never forget your words "zero" they are seared into my brain. Thanks to Jimmy for putting me front and center when I couldn't for the life of me get the push-jerk, but I had it before I left. I swear my muscle up is next and you will be one of the first to know.
Good luck to all of my fellow classmates that received their level 1 cert yesterday. Let's go out and change the world.
Carole Stevens
Granger, Indiana

My e-mail address for Quinn...
carole-stevens@sbcglobal.net

BS - 255 (PR)
SP - 150 (PR)
DL - 245 (PR)

Total - 650 (PR)

Squat 225
press 120
deadlift 285
total 630

same as it has been for quite awhile. I've plateaued and it is very frustrating. Just 1 pr would make me happy but none were even close

PR on all! :P
Shoulder Press: 70KG
Back Squat: 80KG
Dead Lift: 100KG
Finally reached my goal on 100KG dead lift!!! T__T
My parents didn't give a sh*t... :emo:
Only my friends are there cheering for me!!! =^_^=

So I force myself to avoid beer this weekend and was feeling pretty darn proud of myself. Then I get into the office this morning to see Pat and Dutch (two of my Crossfit idols) holding a couple of cold ones...almost mockingly.

I hate you guys ;-)

Pilar, respectfully, the runners in the video I posted are not using the Pose technique. Its not even close. Some people here ripped into the guy in the video, others tear apart Pose as snakeoil - I'm just quietly pointing out, the fastest, most efficient runners in the world do not, and likely would never, use this technique.

34/M/5'9"/200

BS 255
SP 125
DL 255
TTL 635

This was my First CFT ever. One week into CF and doing good so far.

29/m/160/5'6

bs 315 (pr)
sp 85
dl 225

total 625

I wore myself out on the squat, pretty positive that's the reason for the embarassing shoulder press figure. I am pretty happy about the squat amount, that's my best by a long shot. Constant and never ending improvement.

m/47/175
BS 225
SP 125
DL 280
Total 630
Slightly down from last time. Not feeling 100% today!

28yo, 5'11", 175lbs

Squat: 335 (pr)
Press: 140
Deadlift: 325 (pr)
Total: 800

Only went up 10 pounds each in Squat and Deadlift since my last Total in April. The failed press attempt at 145 was frustrating, but the rest felt good.

m/17/180/5'5

bs: 430
sp: 180
dl: 505

total: 1115

#118 Pleepleeus

Please explain to me how they are not using POSE?

Figure 4 when center of mass is over the ball of the foot. Check
Fall or forward lean with fully extended hips. Check
Pulling the foot as opposed to pushing out the back. Foot stays relaxed as it comes off the ground. Check.

Also, Bolt, who just set the world record for the fastest 100m run is a perfect example of POSE.

Some people do POSE naturally.

M/61/6'1"/160

BS - 145
SP - 75
DL - 245

Total 465

10 lbs up in each lift from last time. Most fine!

#73 Animal

You need to get a video up if those are your real squat and press PRs! Trying not to be skeptical, but numbers like those are hard to believe!

BRAND X CERT!!!!!!!

I know everyone from this weekend is already sick of hearing me say it but I want to say thank you once again. So, ......THANK YOU SO SO MUCH FOR EVERYTHING!! I had an amazing time. Everyone from the instructors to the host to the other people attending showed me such amazing strength and athleticism. I have never been in a place that inspired me so much.

I had to leave in a big hurry yesterday to get home, but I would love to keep in contact with the people that I met this weekend. So my email address is: quinnalicious@gmail.com and I have a little blog that I try to update as much as I can quinnalicious.blogspot.com. Please please email me with your contact info.

I also wanted to ask if anyone knows the name or has an email address for the camera man. I didnt get to bring my camera and I would love to see all the pics that he got from the cert.

Again thank you everyone and I hope to see some of you again at the other certs.

P.S. Carol I miss you too! I will be keeping in touch.

33/F/5'10"/151

Not ready to face Total again. Worked on the mental aspect of lifting today; did 3×3’s of each exercise.

Back squat: 198×3x3
Shoulder press: 90×3x3
Deadlift: 242×3x3

29/m/210

as rx'd:

BS: 370 (PR)
SP: 185
DL: 435 (PR)

CFT: 990 (PR)

M/190/6'2"

BS 215
Press 150
DL 385

BS 425 (PR)
OP 160
DL 335
Total: 920 (PR)

Really, really, really, trying to bust a grand. Can't seem to bring my DL out of the basement. I've always had strong legs, but never really WORKED my back. CF'ing for two months now and i've seen NOTHING but increases. Soon enough.

Hammies still really sore from Michael. So no pr's for me today. (At least that's my excuse.)

Squat: 167
Press: 77
Deadlift: 180

Total: 424

(pr is 436 though if totaled my pr's for all individual events it would be 444. But have never maxed on all events on one CFT.)

I added 70lbs from last time, and finally broke into the Novice category!

M/185/6'1"
SP: 115
BS: 255
DL: 245

CFT: 615

965# bs 365# sp 175# dl 425#

F/25/5'3"/156

Squat - 205lbs
Press - 90lbs
Dead lift - 265lbs

Total - 560

Thanks to Josh G, CynthiaJ, and Willie (#s 40,41,57) for your suggestions on equipment-free WODs! Much appreciated.

31/m/190

Horrible effort.

BS - 265 (20#'s lighter than last CFT)
SP - 155 (45#'s lighter than last CFT)
DL - 365 (35#'s lighter than last CFT)

Total - 785 (Last CFT total was 875)

I need to go back to the gym and wipe my pride up off the floor.

Squat- 245
Press- 95
Deadlift- 275

Total- 615

bw-195

Crossfit Total
285 squat
135 press
325 deadlift

745 total

24m/160/66"

275 squat (PR)
140 press (PR)
340 DL (PR)

755 total (first CFT)

Squat-
285 x 1 (10 more than last time)
225 x 6

OHP-
165 x 0/0/0
135 x idk

Conv Deadlift-
357 x 0
337 x 1 (2 lb pr...lol)

up 12lbs from less than 3 weeks ago. i'll take it.

Vance

This is my 4th day of Crossfit having been nagged by colleague to get involved for the last month. I think i'm hooked.... did the following

m/26/190lbs

BS 270lbs
SP 148lbs
DL 325lbs

felt I could do more but just wanted to test the water as i'm so new to this. Is that any good for a male my weight and age?

Does anyone else out there have a problem keeping their heels down on the OHS? How can I correct this? Had a nightmare the other day with that move!!!

29/M/220
Squat - 315
SP - 195
DL - 365
875. Not pretty. Lost 50 pounds since the last.

bs: 245(pr)
sp: 115
dl: 275

"animal said - 25/M/6'/202

Squat: 730
Press: 350
Deadlift: 425

After 6 months of training. Will see what happens after another 6 months."

ha ha, that's awesome. i wish i could shoulder press almost 2X my bodyweight after 6 months. we'll see what happens, ha ha."

M/28/185

TOTAL - 875

Back squat - 355
135*8, 225*3, 315*1, 375-fail, 365-fail, 345*1, 355*1

Shoulder Press - 165
125*5, 145*3, 165*1

Deadlift - 355
125*7, 215*3, 305*1, 375-fail,375-fail,355*1

my CFT addition was wrong (again)

CFT=760

sorry

first CF total and very disappointed. I have hereditary back issues and have hurt it several times lifting heavy so I was apprehensive about this anyway.

Squat 275lbs..felt twinge in back on re-rack. Most I have ever squated or attempted was 405lbs so this is disappointing. Expected 315 but didn't push past 275.

SP 145lbs with very strict form. couldn't get 155 today even though I have done it before..disappointed..failed it twice half way up.

DL 265lbs,,,I never push myself on this because of my back issues.

685 total...very lame. See what happens next time.

f/37

115 + 55 + 60 = 230

little too much on shoulder press - watch it for next time.

I am not an endurance runner, but have been studying the Pose method for awhile, since injury reduction and efficient movements are interesting to me as a CrossFitter. The video was not intended to be an exhaustive explanation of the technique, nor the only way to explain it. I think Brian's certs have been well attended and everyone I've heard has had rave reviews for his knowledge and teaching. Before judging the guys teaching and expertise, what about base it on a little more than a 3 min clip intended to generate interest amoung Crossfitters in learning more and attending the Certs!

36yom 210#
365
185
365
Total 915 not my best but it will do.

m/29/5'3"/160

first CFT

squat: 240 (had 265 but couldn't sink it enough)
sp: 150 (max effort on the last one brought this one home
dl: 305 (really need to work on DL form)

total: 695 for first CFT

28/m/5'10"/150

565 CFT (tied PR)

190 BS (tied PR)
85 SP (15 lbs below PR, left shoulder still not 100%, did it twice)
290 DL (PR by 5 lbs, felt good, alternate grip)

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

55lbs
40/35/20
Alef

19/m/155/5'9"

245 BS
135 SP (shoulders still burnt from OHS 2 days ago)
295 DL (just couldn't get that damn 300)

675 CFT

Today was my first CFT.
BS 115
SP 60
DL 60

We also did the endurance workout after.

First CFT workout

BS 115
SP 60
DL 60

We did the crossfit endurance workout after.

Couldn't do the deadlift due to injury, but I have done 190kgs or 420lbs. Did 150kg squat and 80kg push press. CFT therefore 925lbs or 420kg.

#37 Raze

thank u very much for that post..how apropos! :)

M 33/144/5'7"

BS: 295
SP: 105
DL: 275
Total: 675

back squat 110 kg
shoulder press 70 kg
deadlift 130 kg

19/m/172/5'9"

BS: 305
SP: 145
DL: 295
Total: 745

Really disappointed with the deadlift :(

m/6'1"/210/24

DL: 405#
BS: 405#
SP: 145#

41/m/5'10"/190

BS 275
SP 155
DL 255

total 685

32/M/177

BS: 335
PR: 145
DL: 385

Lost 55#'s off my best CFT. Do not know what is going on.

10 min bike warm up on stationary at 154 HR
SP - 185
DL - 425
BS - 345
CFT- 955
only 45# from the 1K mark
Next time

Just did a pyramid in the pool since it's a scaled week for me.

45/M/6'/180

DID MODIFIED CF TOTAL:

SQUAT: 21 REPS @ 225
SHOULDER PRESS: 147.5 1RM
DEAD LIFT: 21 REPS @ 225
BENCH PRESS: 225 1RM

ALL LIFTS WERE FULL ROM CONCENTRATING ON FORM.

AND YES...I BLEW OFF SATURDAYS WOD FOR EXTRA REST.
MY BODY WAS FEELING LIKE THE FLOOR OF A TAXI CAB.

THE GRANGE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

26/m/185

finished off with 735

BS 245
SP 135
DL 355

I need some work, it's my first week still and i'm loving it so far.

6 Ft 190

BS: 285
SP: 135
DL: 325

Total: 745

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/230
wod as rx'd

BS=315-365-405(-50lbs off pr)
SP=185-205-215 (pr)
DL=455-475-500 (pr)

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

re: today's video

I felt it reinforced the "why" for the pose method. I think it did that in a way makes sense to me, an non-runner - which I assume is the point.

For the competitive runners who are complaining, it doesn't sound like you need further instruction on running, it sounds more like you are hoping for motivation - if that's the case then you're probably looking in the wrong place - so maybe you should ask for your money back.

i miss ANGIE.

While the criticism is good, and I humbly take it... There are quite a few errors being presented. Three current world record holders (Michael Johnson, Usain Bolt, Haile Garesalassie)run BOF w/ out extending out the back. You can argue this as long as you want, but the video tape will never lie. NOMNE of these individuals will know or understand what POSE is... They naturally run this way, as do a lot of elite runners. Ryan Hall for example... Although 1 foot tends to land heel first on occasion, he never fully extends the knee.

Funny thing about the youtube video that was posted... The guy must understand hip and knee extension differently then I do. Or CrossFit for that matter, because I did not see one single knee extending in any of the runners posted on that video. Knee extension would tell us we were pushing, and if we were pushing we'd be bouncing. Unfortunately a lot of the criticism coming on this subject is the same stuff we've heard for years, yet nothing else out there seems to be addressing the issue of injuries or really running any faster. We are...

First CFT in 5 months.
CFT 195 (about 550# off my max)

I only did 3 sets (65#) of 10 each. First time lifting anything with pressure on my knee since the surgery. Doc says I can start to get back to normal activity, just no repetitive jarring. Hopefully the meniscus is holding together.

bs 205
sp 115
dl 225
------
cft 545

Wow...pushed too hard on the shoulder press and tweaked my back. Oh well, Im young. Haha

I did the wrong order but here they are:

SP 135
DL 255
BS 225
-------
CFT 615

M/26/6"/168

33yom/167/6'

225(PR),115,305

31yof/126/5'6"

125(PR),70(PR),185(PR)

To #154 and Pilar. Very well said and Pilar, applying what you have just so recently learned is outstanding. The specailty certs that CrossFit has provided are all worth attending. The Barbell cert, Gymnastics, Kettlebell and the Run and Endurance cert all have one major thing in common, they are providing a teaching method to efficent movement. The details involved in all the certs go well beyond the scope of a 4 min video.

As amusing as it is to be looked at like a circus freak.....I am getting a little tired of training at the Globo...

I really wish there was an affiliate closer to me!!!

I think the point of the video post, like all other video posts, was to give a quick overview of what and why this is something we should all do. Maybe he wasn't the "Richard Simmons" type, no screaming and doing jumping jacks for you, but the information is the important portion of the video. Interesting that someone is critiquing the delivery of someone in a video post. As far as information is concerned, Brian has done more than almost anyone else studying, teaching or utilizing pose method running, so it may be of worth to use a part of your anatomy that comes in pairs, ie your eyes and ears only.

35/M/78kg

BS: 150kg
SP: 80kg
DL: 180kg

Steve
M/46/172

BS 275 failed 280

SP 150 (did not go for PR; rotator cuff issues)

DL 300 PR.

i really miss my girl ANGIE.

m/38/6'2
275 bs
150 sp
305 dl
total 730 pr by 5

f/34/5'5
155
70
130
total 355 pr by 30

19/m/168

Squat: 285
Press:115 (definitely need to build alot more strength)
DL: 400

Total: 800

255-145-330 730

20/M/185
Squat: 230
Press: 155
Dead Lift: 315
Total =700
This is my first official WOD!

19/m/70k
BS 105k (+5k)
P 60k (+2.5)
DL 150k (+10k)
CFT 315k or 693lb

I used to do alot of DL and i could rep 150k for a set of 5 before i started crossfit about 2 weeks ago. is this drop normal?

Squat: 285
Press: 135
Deadlift: 375

Total: 795

205/m/37

BS 225
SP 115
DL 275
Total 615

38/f/5'5"/148

SP = 80
BS = 165
DL = 240

CFT = 480

"CrossFit Total"

Back squat, 1 rep - 245
Shoulder Press, 1 rep - 125
Deadlift, 1 rep - 370

740
------------------------------------
Compare to 080709

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

715

m/23/6'3/222

Squat: 355 (PR)
Press: 175 (PR)
Deadlift: 400

Total: 930 (PR)

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

BS:355
SP:155
DL:405

total:915 -got 900 last time I also lost 5#'s compared to the SP from last time.

17/m/5'10"/156

This is my first CFT
Back Squat: 135
Shoulder Press: 115
Dead Lift: 225

CFT: 475

Lots of room for improvement...

22/m/167

682

M/25/5'9"/180

press:135
squat:335
deadlift:375
Total:845
My shoulder press has stayed the same. My squat has gone up 20lbs. but my deadlift has gone down 30lbs in the past 2 CFTs. My CFT keeps going up only because of my squat. Any suggestions?

I'm stoked!

BS: 315 (PR)
SP: 135 not so good. My PR is 155
DL: 385 (PR)
m/32/186/6'
Total: 835 (pr by 35)

17 days and a wake up until I leave Iraq.

S/F
Katz

BS 305 (missed 310, 345pr)
SP 160pr
DL 295, missed 325, still weak from knee, back.

M/21/6'00"/165
First one since injury

BS 225 - Didn't want to test without spotters
SP 125 +
DL 275 -

CFT 625

A1. high bar back squat x 3 x 5
A2. weighted chest to bar chin ups x 3 x 5
B1. clean grip DL x 3 x 5
B2. weighted dips x 3 x 5
+
rope climbing/hspu practice

This was my first CFT
F/5'2"/120

BS: 155
SP: 125
DL: 165
CFT:445

WILL STRIVE FOR IMPOVEMENT FOR THE NEXT CFT!

took it light

Squat
225
245
Press
165
185
DL
365 failed
365 good

total 815
only did two as I was pressed for time.

First Crossfit Total. Never maxed on deadlifts before so I wasn't really sure what to try. Set a PR on Squat.

Squat - 315
Press - 175
Dead - 365
Total - 855

/////////////////////////////////////////////////

bs 200#
sp 140#
dl 240#
T 580#
^ 45#

////////////////////////////////////////////////

First post to crossfit. I have been following the workouts for about 1 month now. Loving the gains in strength and power. Did a great workout with Kevin from Crossfit Okanagan yesterday in the park. Looking forward to more great workouts.

Also going to start crossfit endurance this week. Bring the sweet pain.

CFT
Press-95, 115, 135 (fail)
DL-225,275,305
Squat-225,295,305

CFT-725. My shoulders are hideously weak overhead. On the bright side, did 10 deadhang underhand pullups during the warm up, a PR.

m/33/164
squat: 245
press: 125
deadlift: 305
total: 675

very limited time this morning, so i didn't finish:

BS: 275-295-315F (PR is 305)
SP: 170-175F-out of time

Since I am doing this for the first time, CFT, may I use the smith machine and do I start with a weight im comfortable with and just increase it until failure or close to? For each exercise? I would be doing this by myself in a regular gym. Thanks for your advise.

M/28/6'3"/188

SP=95,115,135,135
BS=185,225,285,315
DL=225,265,315,365

Total=815

38m/6'/185

squat 300
press 155
dead 375 (pr)

BS- 315 (kinda sandbagged here)
SP- 185 (smooth and solid lift, will try more in future)
DL- 405(f), 365 (will try 385 next time)

28m 225

Total 830

m/28/205

Total 960

PR in Deadlift and Squat, even on the press

M/24/6'1"/215

BS - 345
SP - 185
DL - 385
CFT- 915

BS - 316 (PB)
SP - 160 (tied PB)
DL - 414 (PB
CrossFit Total = 890
Want 900!

BS 265 PR (disqualified previous PR based on ROM)
SP 145 equalled previous PR - bummed about no improvement, though.
DL 385 PR - happy with that!

Total 795.

BS 275
SP 115
DL 260

650

crap

F/37/5'8"/155

BS=200 lbs. (PR)

DL=225 lbs. (PR)

PRESS=95 lbs. (PR)

Total=520

This may have been a quick intro to some of the pose elements and pose does vary from what many people know about the mechanics/technique of running. This challenges change at the most basic levels, and where you will see the most benefit. Change is tough, but its what everyone needs to get better. This also addresses injury prevention. It hits what really needs to change to have lasting improvement and what isn't addressed by others. Brian is the best out there teaching and coaching this. By attending a run/endurance cert you will have lots of improvement and gain knowledge that you may not have known was out there from what Brian and Carl present.

BS: 275 (PR)
SP: 125
DL: 295 (PR)

Total: 695 (PR)

Then ran some tabata intervals on the treadmill: 8% grade / 8mph

Haven't done CFT since 080530

PR's all around!

Squat and DL, both felt like I could do more, but I did my 3 attempts and had to move on.

SP maxed out.

SQ;
Wu:
45x5 135x3 185x3
3 tries
195/205/215(PR)

SP
WU: 45x5 65x3 75x3 85x3
3 tries:
95/105(PR)/115(fail)

DL:
WU: 45x5 135x3 185x2
3 tries:
195/205/215(PR)

CFT: 215+105+215=545# (PR)

Did the Crossfit "Subtotal" since I couldn't get a high rack to load/unload the squats at the hotel gym.

SP: 135/145/155f (PR@145)
DL: 200/220/235 (PR@235)

CFsT: 145+235=380

No squat, so worked on my hanging power clean form which sucks royally.
95#x10
95#x10
95#x10

Mili #215:

The Smith machine is useful for such varied tasks as hooking your feet when learning Handstand Push-ups, hanging your towel when the floor is dirty, and leaning when you are tired and are chatting in the gym. Nothing good will come from using the Smith machine for the CFT.

Click on the link of the Rippetoe article on the CFT above for a very full description of the exercises and the WOD. First time doing a CFT or first time doing squat, deadlift, and shoulder press? Remember that safety is the most important part of every work-out. Use weights that feel right to start and search for your max, perhaps stopping just short when you start to get a little creeped out. Learn how to bail out of each lift as well. Hope that helps.

Standard Monday rest for me; might run.

I'm a couple days behind my post.

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

time: 20:07 PR
Hope to be under 20 mins next time.

Tomorrow, I'll try a "Crossfit total" hoping for a 1100 lbs in total.

#211 - Mike Schmidt!!!

For real?? As in the Phillie?

m/38/230

I havn't done much legs in the past 8 years since my last ACL surgery. I've had a total of 5 knee surgeries, (3-right), (2-left). So that being said, I didn't think I did too bad. I've only been doing CrossFit for 5 days now.

Squat- 315
Press- 225
Dead Lift- 300
total: 840

24m/150/5'8 (Longer legs, shorter torso)

BS-245
SP-125
DL-356

Total = 726

42yom / 152

SQ - 275 (PR) (+10)
SP - 150 (-5) missed 155
DL - 385 same missed 400

Total - 810 (PR)

Post - Row 2k (7:22), 1 pood (TGU, One Arm Swings, Walking lunges)

Squat 225
Press 125
Dead Lift 275
Total 625

Just below novice for my class.

DL-405(+20)
SQ-365(+30)
OHP-185(=)

Total= 955

I have been doing Crossfit now for a year and I can tell you, this is the thing I have been looking for my entire life! Gone are the muscle magazines and the damaging body-part-specific workouts that left me stiff and chewing pain pills.

I have introduced your "guerilla fitness" to my martial arts buddies as well as area high school football programs. I love you guys. I'm with you for life.

Vaughn Cassidy
Jackson, TN.

M/25/180

Olympic style back squat - 365
Press- 185
Dead Lift- 435
Total- 985

BS: 335 (-20)
SP: 175 (-5)
DL: 405 (+0)

Squat was much less today after I realized I was going too shallow previously.

22/M/140

BS: 225
Press: 110
DL: 310

Total: 645

I have some questions about the Crossfit Total:

The last time the Total came up, I didn't feel strong enough to attempt a PR on the squat portion. In the time since the last Total, we haven't really done any heavy squat work (with the exception of the OHS the other day). It seems that there is an expectation to constantly increase your total each time it comes up, but sometimes the programming doesn't seem to lend itself to gains across all three portions of the Total. Sure, we have done some heavy shoulder and deadlift work and one's Total could rise in those areas, but sometimes it seems one would have to supplement the programming with additional work to see gains across Totals. I know some are doing this with a combo Xfit/SS routine, should everyone? I love crossfit and I am seeing great gains in my overall fitness and I realize that all the WODs should contribute to fitness and strength, so maybe it is more of a comfort/technique situation.

I just can't imagine that Rip or Coach would advocate that someone should shoot for a PR on the Total if they haven't squatted in nearly a month. Rip says in the article, "If you don't have a damn good idea of what you can do for a heavy triple, you don't need to be doing a CrossFit Total yet." I know there has been a tendency to avoid the didactic on the main page, but perhaps a blurb suggesting that those not ready for a Total should try doing X, Y, or Z to improve strength/technique before the next Total would be helpful.

First WOD after triathlon this past weekend. If any of you have a chance, do one of the Xterra triathlons around the US. They are awesome! My first triathlon, and I am officially hooked. I love mountain biking and the bike course was awesome. Back to the point:

Squat: 215
Shoulder Press: 105 (weak)
Deadlift: 245
Crossfit Total: 565

First total. Still a little sore, but good workout. Nothing compares to crossfit in terms of preparing me for total fitness.

M/42/202/5'11
began xfit May 08, total 855

BS 315 (=)(better, deeper easier) failed at 335
SP 135 (-10) didn't try to failure due to shoulder injury and pain that is nagging
DL 405 (=) much easier, cocky and failed at 425

lesson: attempt smaller pr's next time, definitely could have gone higher than 315 and 405

I normally don't squat as low as crossfit competition suggests because it puts a lot of stress on the knees, even with the lower weight. My question is whether crossfit suggests I squat further down with less weight or squat to about a ninety-degree angle (between thigh and calf) with more weight? I want to avoid knee problems that are normally associated with squats.

M 38 180

CFWU(-)

BS 295
SP 175
DL 315

total CF 785 PR

Total-510
squat 200
Press 85
Deadlift 225
right shoulder bothering me lately so did not go any heavier on shoulder press
f/27/128

m/42/175/5'11

bs: 260
sp: 135
dl: 305

CFT = 700

M/32/193

Just back from vacation, and just starting SS routine, so I'll be back in 12 weeks to report progress.

3x5 185# BS ATG= full ROM, no cheating
3x5 95# DB Bench
1x5 365# DL

Later days!

Didn't do the Total did Jeremy.

Ran 1 mile.

9:11 as rx'ed

Reading through a lot of the numbers it appears most of you dead lift more than you squat. I am the opposite. Can anyone tell me what I'm doing wrong to get these numbers upside down? Or am I doing anything wrong at all? I had never done deadlifts before I started cf and my grip seems to go before my ability to lift does, but they are not very far apart. Totaling today I squated 415 and deadlifted 360.

On another note, weren't there some guys in Flower Mound Texas drinking the koolaid?

22/F/170
BS-140# SP-75# DL-200# TOTAL-415

previous CFTs
BS-140# SP-70# DL 190# TOTAL-400
BS-135# SP-65# DL-195# TOTAL-395
BS-130# SP-70# DL-185# TOTAL-385
BS-100# SP-55# DL-150# TOTAL-305

29/M/160

squat: 235 (+10)
press: 145 (+10)
dead: 245 (+10)

total-625 (+30 from July 9th)

M/28/265/6'3

As Rx'd

Squat = 400#
Press = 220#
Deadlift = 450#

total = 1070 (new PR)

I have noticed I have plataeu'd on my presses need to do some shoulder work. However on an up note my squats and deads keep getting stronger. Next time 1100#.

30/M/180

Not a good performance. Screwed up my back. Managed:

SP: 170
Squat: 285 a2a
DL: 300* This is where I hurt myself, and it kills me, because my PR is 365 and I did a warm-up set of 285x5 previous. Alas, I'll heal, but it's frustrating.

"CrossFit Total"

Back squat, 1 rep: 290 lbs(+25)
Shoulder Press, 1 rep: 160 lbs(+5)
Deadlift, 1 rep: 325 lbs(+10)

Total: 775

Sub'd "Cindy": 20 mins of 5 Pullups, 10 Pushups, and 15 Squats.

Got 15 rounds + 5 Pullups, 10 Pushups, and 13 Squats.

Weather was nice...not too hot.

M/22/150 GregAWu

BSquat - 275
Press - 120
Deadlift - 365
Total: 760

Everything down, just felt weak in general, though i'm starting to get the hang of the low back-bar squat. Subbed 3x400m + interval sledge-hammer (#16) work for Michael on Sunday, and I think it took something out of my shoulders.

47/m/190

Back Squat 305
Deadlift 405
Shoulder Press 145

Crossfit total: 855

joebot #242:

Use this WOD as an opportunity to do a strength work-out. Indeed, the CFT itself is one of the longest WOD's we have when you include all of the warm-ups for the three lifts. How about warming up and then doing 5 sets of 3 for each of the exercises, concentrating on good form and establishing a 3 rep max "starter kit"?

The main page WOD requires self-sufficiency and creativity for those of us who work out alone, outside of an affiliate, without a trainer. Have fun and good luck.

m/49/212/72"

BS: 360
SP: 150
DL: 360
TOT: 870
I went up 10# ea in the BS & DL but couldn't get 160 up in the SP; a drop of 10# from last time. On a separate note, I've been lifting and working out for the past 10 years and in the last 2 have seen my weight go from ~210 up to as high as 218. Seems nothing I would do would get it below 215-1/2 and the "love handles" were really getting me PO'd. I weighted myself today and couldn't believe it...212.5! Been doing Crossfit for about 3 weeks.

Crossfit Total

Squat: stuck at 335
SP: stuck at 165
Deadlift: 400 (PR)

Total: 900

bwt: 150

Developing the CFT

Back Squat 5x1 @ 90%
Press 5x1 @ 90%
Deadlift 1x80%/1x88%/1x95%

Good day

40/M/164

CFWUx3 + jump rope

Sq:190
Press:115
DL:255
Total:560(15# PR)
Sq up by 5, DL up by 10

Parallette Practice:
5x10 sec. Tuck Sit, L Sit, Tuck Planche

CFT=845

BS-315
SP-165
DL-365

Unable to do the WOD today so hit this instead

5 rounds

7 Thruster 80kg/176lbs
7 Press-up
7 swing 45kg kb

8.33

BS: 150# (up 7%)
SP 85# (up 17%)
DL 185# (up 16%)

TOTAL: 420, up 13.5 % from last time...is the Zone working??!!??

Back squat, 1 rep 100 kg
Shoulder Press, 1 rep 50 kg
Deadlift, 1 rep 105 kg
total: 255 kg

m/36/196

M/152/5'9"/22

Back Squat: 245 (down 10 lbs due to knee problems)

Shoulder Press: 125, no change

Deadlift: 305 (New PR, up 30 lbs!)

Total: 675, puts me in the intermediate category. I'll take that for now I guess.

33 yom 230 bwt

crossfit total
subbed front squats: 265
shoulder press: 145
deadlift: 425
total: 835

M/50/260

Squat 235 PR
SP 115
DL 295

Total 645 PR

I just stumbled across my own testimonial published on the Zone site...Since I make reference to Crossfit I figured I would link it here:

http://www.zonediet.com/tabid/129/itemid/989/Personal-Trainer-on-the-Zone.aspx

20/m/180lbs

I sucked it up today.. i believe my squats have been adversely effected by increasing my weekly running mileage.

Squat: 405
Press: 200
Dead : 455
Total: 1060

I nearly lifted 205 on shoulder press after only reaching my pr of 200 last week.

SQ 295
SP 155
DL 385

CFT 835 - Still "Intermediate." Went up 20 in DL. Went down 20 in SP. And last time I gave myself the 295 although I didn't earn it, and today I did.

F'd up my shoulder about a week ago - just got rings and did like 5 sets of 5 ring dips with jumping muscle ups, and my shoulder's been screwed ever since.

24/m/5'11"/203

365-420-430 f
165-190f-180f
315-335-365

950 - PR!!!
The 420 on deadlift and the 365 on the squat tie my prs...just didn't have a good pressing day I guess. I got 185 fairly easily last CFT, but couldn't budge 335 on the squat, so I'll take it.

Sq. 405
Sp. 185
DL. 405

CFT 995 26/M/6'1"/250lbs.

29 yom, 180 lbs

dl-325
bs-265
sp-155
total-745 lbs

all three were pr's for me,

Squat: 185
press: 95
Lift: 285

total: 565

+bench: 155

m/31/175lbs/5'10
CFT
Squat - 315
Press - 135
DL - 335

Total - 785

23/M/213/5'8"

Crushed everything today, I was in the zone.

SQ: 500 PR
SP: 205
DL: 425 PR

CFT: 1130 PR

Excited about the improvements I've made!

M / 28 / 71" / 164

Squat: 255
Press: 130
Deadlift: 300

Total: 685

"CrossFit Total"
Back squat, 1 rep 135/185/205/215/225F/225F/225 +15
Shoulder Press, 1 rep 95/110/120/125F/125F/125F/125F =
Deadlift, 1 rep 135/235/280/285/290 +10
635 +25 PR

Bingo: thanks for the comment. I like the idea of taking Rip's quote from the article and using the CFT days as an opportunity to work on a three-rep base before attempting a total.

I totally agree that the main page requires a lot of self-sufficiency for those working on their own. I have definitely spent far too much time reading and researching on the site. The point of my comment above was not only to get some feedback for my own personal edification, but also to potentially offer newcomers yet another chance to realize that you shouldn't always do the WOD as Rx'd.

I think Rip makes it very clear in the article that the CFT isn't really a beginner's workout. Despite the need for self-sufficiency, as you point out, I just wish a small note could be added to some WODs with information such as a suggestion for the three-rep starter kit for those new to Crossfit. Once this blurb was written, it would just need to be pasted in with the rest of the entry every time the WOD popped up.

I am sure that there are tons of people on this site willing to help out and write a small blurb for common workouts about scaling or the rationale behind certain WODs that would simply be pasted in with the entry when it occurs in a cycle. The FAQ type posts that people have been doing lately are absolutely great, but may not be immediately found by the many newcomers to our world (one simply cannot ignore the sad lack of attention spans and search skills for people visiting websites--just look at the July/August '08 cover story from the Atlantic).

For example, this older entry gives information on why a series of parallette drills were going to occur:
http://www.crossfit.com/mt-archive2/000150.html

Or, when Diane popped up in this cycle, a good description was provided on scaling that didn't occur in more recent iterations of the WOD:
http://www.crossfit.com/mt-archive2/000173.html

m/29/220/6'1

Total: 665

BS: 215
SP: 125 (135 failed)
DL: 325 (350 failed torn callous)

Worn belt because Coach Rippetoe said we could. Maybe played it a little too safe on Squats, If I'd have know I would only miss Novice(671) by 6 pounds I would have knocked it out with 10 more pounds, I could have done it.

I'm gonna have to tape my hands next time, I always rip my callouses, I don't know why I guess I just have soft skin, super glue here I come.

I love the power lifting workouts I almost feel strong.

CFT: 585 (PR by +20)

BS: 225 (230-Fail)
SP: 115 (122.5-F)
DL: 245 (PR)

BS = 365 (tied previous pr)
SP = 175 pr
DL = 375 pr
To+al = 915

23/m/191
BS-335
SP-195
DL-480
=1010

F/25/130/5'8

BS: 180 (PR)
SP: 80 (finally able to use shoulder again;PR is 95)
DL: 225

Total: 485

F/19/5'6"/140

BS: 95
SP: 75
DL: 105
Total: 275

No heavy SQ or DL with knackered spine ...

CFWU x 3

"CFT":
SQ: 95x5,105x3,115x3
SP: 95,105,115,120(fail) ... PR by 5lb
FS: 95x5,105x3,115x1,120x1
DL: 95x8,145x3,165x1,175x1

Finished with practice on thrusters and reverse hyper.

BS: 255
SP: 135
DL: 275
-------
665

M/22/6'/164

Still no equipment. Did the same WOD I made last time we had a CFT. (3 rounds for time of Pullups, Pushups and Squats 21-15-9)

Time = 3:24

Followed with a 3 mile run.

m/220/5'9

BS - 130kg
SP - 57.5kg
DL - 115kg

Total - 302.5kg (PR by 22.5kg)

F/126/5'6

BS - 52.5kg
SP - 27.5kg
DL - 47.5kg

Total - 127.5kg (PR by 20kg)

CFWU x 3

BS = 130kg/286lb (pb + 10kg)
SP = 60kg/132lb (pb + 10kg)
DL = 130kg/286lb (pb + 5kg)

CFT = 704. Yay, now I'm a bona fide novice :)

I didn't stick to the 3 attempts per exercise. OTOH, I only had oen failed attempt (DL at 130 kg that didn't leave the ground). Would anyone care to comment on how I should be thinking about the 3 attempts bit?

BS 185
SP 135
DL 265

CFT=585

235 squat (PR)
155 SP (PR)
340 DL (PR)

730, PR by 45 pounds.

CFT in perfect timing for start of strength cycle.

CFWU + FIRST MUSCLE UPS! 5 seconds of technique coaching and everything just clicked.

Details in log

BS - 275 tie PR
SP - 150
DL - 365 PR

Great CF day

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.

Squat Warm Up: 45lbs x 5–5 – 95lbs x 5 – 135lbs x 3 – 185lbs x 2
Squat Attempts: 225lbs x 1 – 245lbs x 1 – 250lbs x 1 pause on way up, didn’t count it.

Press Warm Up: 45lbs x 5–5 – 65lbs x 5 – 80lbs x 3 – 95lbs x 2
Press Attempts: 115lbs x 1 – 125lbs x 1 – 130lbs x F

Deadlift Warm Up: 95lbs x 5–5 – 135lbs x 5 – 205lbs x 3 – 250lbs x 2
Deadlift Attempts: 315lbs x 1 – 335lbs x 1 – 340lbs x 1

4 minutes rest per attempt.
Crossfit Total: 710
Compared to 080709: 705
Foam roll after

m/38/225
bs-385
sp-195
dl-385
total-965
up 20 lbs in bs
up 10 lbs in sp
up 50 lbs in dl (switched to over under grip)
last total-885 gonna break 1,000 soon!!!

bs = 225
dl= 265
sp = 155

total= 645
ehhhh... gives me something to build off of!
doing CF for about 3 months... i love this stuff!

5'8"/170lbs/35yo

Squat, 365
Shoulder, 175
Deadlift, 355

Total 895

Squat- 360 ( not my best)
press- 190 ( my best )
dead- 465 ( far from my best )
total- 1015

As for B-Mack and the pose thing..... he changed my life as running is concerned. Ever since he introduced me into to pose method of running I have become so much faster at all distances its mind blowing. I don't care what any of the critics say. B

Alright,

23/6'/175lbs

BS - 365
SP - 155
DL - 315
eh...
Total= 835

BS - 295 lbs
SP - 135 lbs
DL - 365 lbs PR!!!

Total - 795 lbs PR!!

45/m/70 kg
3xCFWU
BS 85 kg, 87½ kg, 90 kg (= old PR, but now with full ROM)
SP 42½ kg, 45 kg, 47½ kg (PR)
DL 110 kg, 115 kg, 120 kg (PR)
CFT 257½ kg (PR) =568 lbs

M/22/183

Bs- 285
Prs- 145
Dl - 365
---------
795

M/32/6'3/204

Pussed out, started back on SS, way down from last time CFT

625 CFT, 820 last time didn't have the juice.

F/32/6'3/181

PR's on all three

S-105
P-85
DL-185
CFT=375

Squat: 305
Press: 165 PR by 10#
Dead: 405

Total: 875

Did not feel strong under the bar on the squat.

I hate cutting corners on the WODs, but I have to cut out deadlift due to piriformis/sacrum/sciatica problems. So I did Bench Press instead.

Back Squat - 270

Press - 130

Bench Press - 215

39/M/6'1"/210

Just started CrossFit last week, so this was my first CFT. Did three each of these:

BS - 155
SP - 95
DL - 255

CFT - 505

Probably could have done a little more on the squat, but wanted to be careful. Looks like I have a lot of room to grow!

28/F/5'4"/148lbs

Warm-up: 400m run followed by 3 rounds of-
10 squats
10 push-ups
20 sit-ups
5 knees to elbows
10 back extensions

WOD: CFT
BS = 172lbs - 192lbs - 202lbs (new 1RM PR)
SP = 77lbs - 87lbs - [102lbs - missed]
DL = 192lbs - 227lbs - 247lbs (new 1RM PR)
Total = 536 (Increase of 15 points from previous CFT :o) )

CFT
BS 275
SP 135
DL 295
Total = 705

Not the greatest but ill take it. my pr is 725
Look forward to being stronger for next go!

This was my first CFT....

Squat: 375
Press: 175
DL: 375

Total: 925

I felt weak on the press since I had to clean the weight first...I want to break 1000 next time. Any suggestions....NO SQUAT RACK.

BS 405
DL 425
SP 245

1075

Just started CrossFit this week! Glad to see this workout so I know what my base ability is...let's just hope it goes up!

m/28/5'9"/168#'s

Squat: 295
Press: 115
Dead: 255

Total: 665

I definitely need to strengthen my back and get the press up. Before this I thought my shoulders were pretty strong, boy was I wrong!

People keep posting about being in the "intermediate" category...where do you find these ranges?

36 y/o male, 150#, 68"

CFWU
WOD
Back Squat 215
Shoulder Press 125
Dead Lift 245

Total 585

David
M - 33 - 5'10" - 180# BW

WOD subbed with Deadlift 3-3-3-3-3 reps

Warm up:
95 x 2 x 5
135 x 1 x 5
190 x 1 x 2

Work sets:
225, 235, 245, 255, 265

Notes: Didn't want to total today, so I subbed in a full Deadlift ME workout. Can't wait for tomorrow!

Last time:
S-255
P-125
D-285
TOTAL: 665

This Time:
S-235 (255f, 255f)
P-115, 125, 130
D-285, (305f, 295f)
Total: 650

BS 290 lbs (10 better)
SP 150 lbs.(10 better)
DL 370 lbs.(6 worse)
Total 810 (14 points better)

M/30/68"/156#
CFT
315-335(f)-no lift
135-145(f)-145
405-425-no lift
CFT=885

Expected 335/345 + 150 + 435

Olympic Lifting Meet two days ago (State Games of the West)

Clean x 3 - 176, 209, 243
HSn Bal x 3 - 110, 133, 154
Jerk x 3 - 133, 154, 176

Anthony (M/29/169)

Overhead Squats
45x5
95x3
135x1
155x1
175x1
185x1
195x1
205x1 (PR)

Handstand Holds & Walking
30 minutes practise

I felt rundown all day and was actually planning to take a rest day. Decided last minute to practise overhead squats and surprisingly got a PR ... although it took four attempts at 205. :) Handstands felt okay, but just wasn't into it mentally tonight.

175 squat (old PR 155)
115 shoulder
235 deadlift (old PR 185)
=525 (old PR 445)

m/36yrs/195lbs

as rx'd

BS 365lbs
SP 175lbs
DL 385lbs

Total 925lbs

43/6'1"/188

a little behind on the wods.

michael as rx'd: 17:53 (pr is 17:19)

ancored sit ups. runs on a 100m globo gym track. lots of slowing down and speeding up. would like to try this some day on a 400m track. guess i'll just have to haul the ghd out to the track next time.

#250 mfgilbert

if your grip is giving out on the deadlift it may be because you aren't using the mixed grip (one hand over and one hand under). try next time you deadlift heavy.

Did I miss cheerleading tryouts?

j/k...that's a trifecta of studliness in that pic.

CFT: 435
BS: 165
SP: 70
DL: 205

f/38/5'6"/128

M/27/66"/142#

5k to the gym. No car :/

BS=225
SP=115
DL=235

CFT=575

Then a 5k back ouch :/

Back 150
S.P. 75 (weak arms?) :(
Deadl. 175

Last time:
S-85
P-60
D-125
Total: 270

This Time:
s-115, 120 PR, (125f)
p-65, 70*, 70 PR
d-125, 135 PR, (145f)
Total: 325

M/44/5'11"/197 ha lost one pound!

CFT = 755 lbs
320 BS
135 SP
300 DL

BS 150
SP 75
DL 175

bs 275
sp 145
dl 365

785

Worked on Hang Squat Cleans x 3 today and worked up to 196x3 and then failed at 206. Mostly a half-hearted attempt but I haven't done a whole bunch of 'heavy' oly stuff since my ankle injury so today was re-training that left leg to land correctly.

Nice work on the PB's today, OPTbro. Too bad you need a better name...

37M/5'10"/165#

Warm-up: 3:06 row (767m); CFWU - 3 rounds.

As Rx: BS 250 + SP 140 + DL 375 = 765.

M/48/153

Standard Monday no upper body. Ran. Interval ladder, rest amount previous round's work.

400M 1:30
Rest 1:30
600M 2:22
Rest 2:22
800M 3:24
Rest 3:24
600M 2:25
Rest 2:25
400M 1:25

Form poor; need new shoes, new stride.

315
155
365

Total: 835

Comment #324 oops...

My math sucks when scribbled on scrap paper at the gym...
CFT 440 (not 435, duh)

male/39/195

BS - 275
SP - 135
DL - 245

need to work on grip strength big time...

First Cross train workout today. I know im going to be feeling it in the morning.

CFT
BS 365
SP 185
DL 365

m/34/70/185

405,185,495 dl would not pass in comp, very ugly

Back Squat: 300 (PR by 10)
Shoulder Press: 155 (PR by 5, though didn't realize it at the time)
Deadlift: 380 (PR by 5)

Total: 835

Then:
Row 500m

1:26.9 (PR by ~2 sec)

32/M/69/203

As Rx'd

BS 295
SP 165
DL 365 (405 fail, then 385 almost up but failed)
Total: 825 (PR)

Followed with 3 rds for time of:
10 Pull-ups
15 DL, 135#
10 Ring Rows
20 Lower Back Extensions

10:48, and lower back and forearms are sizzled

M/24
Bwt:190

Squat: 310
Sp: 155
Deadlift: 370 PR
Total: 835 PR

Did that Khalipa vs Bioninc wod yesterday, 225 deadlifts 21-15-9 row 750-500-250. Killed me, my time was 9:51, Khalipa is like superman. So I'm all deadlifted out for the week.

m/46/6'2"/218

Shoulder Press 150
Back Swuat 294
Deadlift 357

CFT 801

Ok will expect better squat next time

First crossfit Total

back squat: 235
shoulder press: 130
Dead lift: 255

Total: 620

not bad didnt go to failure on bs

BS 355 pr
SP 205
DL 445 pr
TOTAL: 1005

TP if you read this you better post! Yes, you can kick my a$$ in pull-ups, running, gymnastics, & just about every named workout there is, but I'm smiling today.

Thank God Crossfit saves a place for fat old guys to shine once in awhile.

Happy to be in the 1k club; 1100 is next...can't wait until we get bumpers!

CFT:
136/f/5'7"/26
Shannon (shoulder injury)
Front Squat: 5 @ 95 lbs, 1 x 115 lbs, 125 lbs, 135 lbs (f), 135 lbs (f), 130 lbs

Deadlifts: 3 x 155 lbs, 1 x 180 lbs, 190 lbs, 200 (f), 200 (f), 200 (f)

Wendi 145/f/5'8"/28
Back Squat: 3 x 135 lbs, 1 x 145 lbs, 155 lbs, 165 lbs, 175 lbs (f), 175 lbs, 180 lbs, 185 lbs (f), 185 lbs (f)

Shoulder Press: 5 x 55 lbs, 1 x 75 lbs, 85 lbs, 95 lbs (f), 95 lbs (f), 90 lbs

Deadlifts: 3 x 155 lbs, 1 x 190 lbs, 200 lbs, 210 lbs, 220 lbs, 225 lbs

CFT: 90 + 180 + 225=495

Greenville, SC

bs: 265
sp: 140 (pr)
dl: 365 375(F)
wanted to up the dead but wasn't feeling it today.
total 770

805lbs not my best

m/190lb/32
715
bs:245, sp:155, dl 315(PR)
I gave up in the squat, I know I have more in me for squatting, at least 20-30 more lbs.

m/29/218

Squat 405
Shldr Press 165
Dead Lift 365

M/45/156
Squat 325
SP 120
DL 430 (PR)
Total: 875 (PR)

29/f/116

grindy:

10 clean and jerks, 95#
5 rounds of cindy
10 clean and jerks, 95#
5 rounds of cindy
10 clean and jerks, 95#
5 rounds of cindy

27:41

pre: wux1
post: 3.3 mile run on treadmill

need to vent re: diet. i'm so frustrated, every time i weigh myself i keep gaining weight. rarh. i've cut waaay back on drinking and am zoning. if this keeps up i need to go back to eating how i was eating pre zone and see what happens. i still wake up 2-3 time per night starving, i've upped my fat and still hungry. sigh. someday i'll get it right.

M/39/226/73

2X CFWU (I actually completed the first set of pullups (12)(PR)
First time CFT
Squat: 295
Shoulder Press: 105
Deadlift: 365

CFT: 765

Worked out at 1930hrs.... Garth spotted on the squats. Started on the smith but when Garth spotted, went on the rack....BIG DIFFERENCE!!!!

Ciao for now
Gene

I've been following the WODs on the site for several months, but never posted here before. I guess I was finally inspired.

CFT today-
BS: 225
SP: 110
DL: 285
Total: 620
Being 148lbs, this puts me into the "Intermediate" ranking by 2-lbs.

I did this for the first time back in May and I got 380....

Theresa
Sq 165
Pr 65
DL 210

Mark
Sq 205
Pr 110
DL 275

m/43/5'9"/181

squat: 275
press: 160
dead: 335

total: 770

M/27/165/5'10"

first time on the CFT

BS 245
SP 130
DL 285

CFT 660

Still working back from an ankle injury

21/M/155lbs Austin, TX

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

Total: 765lbs

Feelin' good!

I did my first CrossFit Total today! I printed out the journal article about it and read it to prepare myself for what I was in store for...

To warm up I biked to PF (about 4 miles from my house) and did one round of the CF warm-up in 5 minutes... Then I did some burpees :)

Then I started the total... My friend Gee helped me with the squats because I couldn't get the bar onto my shoulders past 55 pounds (I used the free bars, not the ones attached to the rack) I warmed up adding 10 or 20 pounds after doing 4,3, or 2 reps at each weight until I maxed out at 145lbs.

I maxed out with the press at 60lbs, though I think I could have done more if I would have been able to clean a heavier bar up to my shoulders first...

Then the deadlift... that was the hardest for me because I don't think I have a good deadlift form yet... but I maxed out on that one at 95lbs.

So my first CrossFit total is 300lbs!!!

26/M/200#

SQ: 365#
SP: 175#
DL: 405#

TOTAL: 945# (PR)

CFWU x3

Back Squat: 195 (tied PR)
Shoulder Press: 85...I can push press it, I can push jerk it.....just press it and I SUCK!
Deadlift: 235 (PR!!!!) :)

23/M/176lbs

215 BS
120 SP
285 DL

Total: 620
Previous CFT: 540

No pr's today.

BS - 205
SP - 100
DL - 305

Total - 610

Okay, so I just discovered www.logsitall.com

It is too cool

I was kinda tired this morning. It is almost cruel to have a CFT on a Monday....

SP 125 (-10 from pr)
BS 245 (+20 pr)
DL 315 (= pr)

Cannot wait for the CF L1 cert this weekend in VA Beach at the Blauer facility.

Was looking at having Friday as an extra rest day, as I have read in several places that there are 2 x WODs each day. Anyone have any thoughts or advice?

Thanks.

23/M/200lbs

BS: 335
SP: 185
DL: 345
Total: 865 (PR)

23/M/185

BS, 265
SP, 145
DL, 345

Total, 755

BS:295 (PR)
SP: 185 (tied PR)
DL: 315 (20 below PR)
Total: 795 (PR)

155# shoulder press
335# back squat
345# deadlift

total 835#

30m/175

squat: 385
press: 200 (pr)
dead: 440
total: 1025

left some meat on the bone on the squat and deadlift...got at least 10 more lbs on each next time

38/M/179/6'1"

Squat: 295 (-5)
Press: 125 (-10)
DL: 405 (-10)
Total: 825 (-25)

Very poor performance today. No fuel in the tank, due to eating preWO snack and getting delayed in being able to workout. Goal of 1000lb by end of year not helped by todays effort!!

23/M/6'1"/200

Press:175
Squat:345
Deadlift:410

CFT = 930

#352 - Nadia

DON'T GIVE UP ON THE ZONE!

Look at doubling your fat blocks. If you are STILL staving, triple. I am simply giving the same advice I received, and saw posted to others by Coach and others.

THROW YOUR SCALE AWAY! Your weight is NOT important at 116#. Your PERFORMANCE is what matters, and with the Zone, your performance WILL improve.

There are some great CFJ articles on Zoning. Look through the nutrition articles and take a look at them.

Hope this helps.

cft: 610

M 39 189

S: 225
P: 135
D: 250

I'm such a puss.
But just 3 weeks post op hernia rePair. And this was my first CFT. Only 2 months doing CF.

cft: 610

M 39 189

S: 225
P: 135
D: 250

I'm such a puss.
But just 3 weeks post op hernia rePair. And this was my first CFT. Only 2 months doing CF.

Back Squat-245(pr)
Press-120(pr)
Deadlift-315(pr)

CFT-680

Small improvements in each, but it's still nice to PR!

BS: 160
SP: 70
DL: 170

cft: 400

m/185/5'10/33

bs:300
sp:155
dl:385

healing broken leg from feb. so squat was sad. crossfittin' for 2 months. latrobe ,pa

m/185/5'10/33

bs:300
sp:155
dl:385

healing broken leg from feb. so squat was sad. crossfittin' for 2 months. latrobe ,pa
cft 840

Squat, 315,325,3325-Fail
Press, 155,165,170
Dead, 405, 415, 420

Total 915

Squat, PR still 330lbs
Press, ties PR
Dead, new PR by 5 lbs

M/32/5'8"/185

BS 335 (PR)
SP 155 (PR)
DL 385 (PR)

CFT 875 (PR)

Crossfit really works!! I can't wait to hit 1000 for CFT!! Thanks for helping me to get stronger and faster coach!!

F/30/5'5"/127
CFT
BS: 242 (pr by 5 lbs, still afraid to squat to potential)
SP: 120
DL: 305 (pr by 5 lbs, could go way up next time, started too light)
Total: 667

CFWU x1

SP 150 PR
BS 265 tied Thought I did less last time
DL 315 PR

CFT = 730

m/32/6'2/180

back squat: 245 lbs
press: 125
deadlift: 325

(total: 695)

My first time ever doing 1 rep max for these exercises.

M/38/166

Back Squat – 292 (pr)
Shoulder Press - 147
Deadlift – 392 (pr)
Crossfit Total - 831 (pr)

I had to do this workout quickly today. Only made two attempts on the shoulder press.

28/m/192

255
165
345

755

20 off PR, but playing it safe with an iffy back.

30/m/5'10"/225

BS: 355(pr)
SP: 165
DL: 405(pr)

Total: 925

51/M/150

BS 195, 205f, 205
SP 125f, 125
DL 265, 285, 295

Low back still hurts, but starting to feel stronger again.

as rxd 975...jb

m/23/200

Squat: 176
Sp: 111
Dl: 266

Cft: 552#

f/29/145

Squat 170
Sp 90
Dl 135

m/24/185/6'2"

Squat 275
Deadlift 375
Press 165
Total 815

Kinda upset, did it the way the journal says (learn something new everyday). Squat form was off and I probably could have squeezed 285 out. Press is not improving, grrr. Deadlift, my grip came undone, but maintained decent form, the only bright spot.

Don't have the equipment for a CFT, so I did breathing ladders instead 1->12->1 30# KB Swings (11:07) after leisurely jogging 2 miles to warm up. Trying to work on breath control in one of my martial arts classes, and thought this would help. Might have to try higher weight, more reps, burpees or something more intense next time. Slow, nose breathing was too easy.

225
115
275
Total: 615

Very nice. I have been doing WOD's for 2 months and I am progressing very nicely. This was my first CFT. My next (first) goal is to get to 700.

Thanks Lauren and Coach. I love CrossFit and all it represents!

m/27/175/5'10"

DL: 405
Squat: 255
SP: 155

CFT= 815

Squat: 265
Press: 180
Deadlift: 325
Total: 770

Ok so no success story here... My CFT are the same as they were pre x-fit games and it is frustrating to not feel like I am getting stronger. What is the deal?????? I feel like I am doing what I am supposed to but I am missing a gear.

24/m/160

BS: 105 = 231
SP: 45 = 99
DL: 120 = 264

Total = 594

Terrible day... 15lbs off BS PR, 6lbs off SP, freaking 40 off dl best.

I worked out on a Monday after travel and not having the right food in me. I think I was just tired, but we'll see. On a bright note, did another muscle up today.

335 bs
185 sp
435 dl
955 total

got first muscle up on saturday!!

Squat: 205[pr]
Deadlift: 287 [need more weight]
Press: 115 [pr]

Total: 607

41/m/66/159

CFT = 705, as Rx'd

First CrossFit Total
Squats: 85x5, 105x3, 125x2, 145-165-185-210-230(PR)-250(PR)
Shoulder Press: 65x2, 75-85-95-105-110-120
Deadlift: 215-245-254-275-305-325-330(f)
(330 would have been a PR. I tried it twice but couldn't budge it off the floor. I think I was getting chicken.)

Thanks for the great workout coach!

19/m/5'9"/155

press:135(pr)
squat:235(pr)
pull:325(pr)

first time really one rep maxing

27/m/5'10"/165

Squat: 245
Deadlift: 275
Press: 145

Total: 665

30/m/200

been a while... good to be back on schedule.

BS 275
SP 130
DL 325

CFT 730

yo i own jarhead316... and jarhead in general. i did 2x his workout... last week

WOD: 7/27/08 12:02 (date and time of my son's birth)

7: 95# thrusters
2: MUs
7: burpees
8: Double Unders
12: 24" box jumps
2: HSPU

As Many Rounds Possible in 30 minutes

5rounds + thrusters, MUs, burpees and DUs. Then I burped, spit-up and almost pooped my pants.

m/25/5'9"/175
back squat 225
shoulder press 150
deadlift 275

#20 Mark

Did you attend said lecture?
Have you seen the entire video of this lecture?
Probably not. Do you wear cushy, over engineered shoes? Probably so. Why? Your form sucks! Man up, research the program, and present something more than your poor excuse for an opinion.
Basically, your a$$ is showing.(everyone else is to polite to point it out)

bw-147#

squat: 300# (over2x bw!!!)new pr
shoulder press: 155#
dead lift: 380# (over 2.5xbw!!!)new pr

total: 835#

decided not to do CFT
Did instead a made up workout
wu 30 min jumprope

5 sets of 15 each within 2o min
med ball cleans with 25lb plate
box jumps 20"
keddle swing with 25lb plate

3 sets of 15 sit ups with 25lb plate bent knees

warm down stretch

21/m/6'5"/200

First time CFT

BS: 235
SP: 120
DL: 290

= 645

Ugly I know, but at least there is plenty of room for improvement. Here we go CrossFit.

back squat-500
shoulder press-155
dead lift-365
CFT-1020

m/35/225lbs

Warm-up= 15 Burpees

BS= 223.5
SP= 130
DL= 261

Total= 614.5

CFT:

SQ 145#
SP 100# (T-PR)
DL 165# (PR)

Tot. 500 (T-PR)

Got to work on my Squats

back squat 380(smith press)
shoulder press 160(smith press)
Dead lift 315

as rx'd
BS: 305
SP: 155
DL: 365

Total: 825

Oh, and I brought my buddy Darren out for his 1st CFT (he's a varsity wrestler weighing about 249#)

SQ 315
SP 165
DL 395

CFT 875

48/m/140
BS - 205
press - 125 (pr)
DL - 285
total - 615

I'm 17 and have been doing the WOD for almost 3 months now, I play varsity football and have seen improvement in both my power, speed, and agility.

BS=345
SP=215
DL=375
TOTAL=935

24/m/250

BS=360
SP=205 (pr)
DL=455 (pr)
Total= 1020

m/235/37

bs 295
sp 175 pr
dl 395
865

m/14/100
big dawg
7 rounds

BS 275
SP 175
DL 385

835

new pr for squat

Thank you Bingo. I chickened out and didn't do the CFT. I'll have the guys at the station help me do my first CFT. Then I can do it on my own.

27/m/181

Did a light total - still recovering from back strain.

BS - 245
SP - 145
DL - 295
BP - 225

BS: 245
SP: 140
DL: 305
CFT: 690 - PR by 35#

5'8/164

M/40/5'11"/175

Back still hurt--didn't do CFT; did various warm-up exercises.

F/38/5'6"/140

SP: 75-85f-80
BS: 145-165-170f
DL: 165-175-180

Total: 425

just need to chime in and remind everyone that POSE is fine for some people and not so much for others. everyone runs differently and their anthropometry and economy in my opinion is going to be the main factor of how they run. Brian knows his stuff and he is entitled to his own opinion. Just because you disagree, don't knock it - articulate to me the reason you don't agree.

also, you will probably see more runners using this method as opposed to ball-sport athletes in that there is far more change of direction and constantly varied movement patterns.

do i use POSE when i run? no - but i'm not a "runner". i can also tell you that it is my personal preference to push instead of pull when i run (don't glutes provide 3 or 4 times the amount of power than the hamstrings? why not use big muscles?) this non-POSE method was reinforced to me by the same man (Mark Verstegen) who put Germany and Turkey in the EURO 2008 semifinals, who put 6 players in this year's MLB all-star game, and who has trained the last 3 NFL #1 overall picks. I was fortunate enough to work out alongside guys who run 4.4 40-yard dash times. believe me, they don't use POSE. But that doesn't mean it's wrong - just not for everyone.

BS: 245
SP: 140
DL: 305
CFT: 690 - PR by 35#

5'8/164

BTW: LOL at comment 73 Animal - think he has one of those crazy keyboard configurations

BS 305 (PR)
SP 150 (PR)
DL 402 (PR)

Total: 857 (PR)

Working deadlifts once per week pays off handsomely. Time to turn my attention to squats.

26/m/72"/170#

BS: 205# (PR by 20#)
SP: 145#
DL: 255# (PR by 30#)
Total: 605#

also, couldn't total today. instead did clean and jerk.

222# X 1 - PR! (it was actually 100Kg)

Could have gone heavier but didn't have time.

subbed 16 min of FUN first Tabata
Tabata intervals of
jumping ring pullups 11 11 5 8 7 5 5 7
push ups 11 7 5 4 4 3 3 3
Kbell 1.5 pood 9 9 9 9 9 9 9 6
squats 10 9 9 9 8 9 10 10

good times numbers poor but I need a start point to improve from
I bet I'll move a old man tomorrow in the shop. does anyone else call Ibuprofen "airborne smarties?"

first cft

squat 300
shoulder press 140
Deadlift 315

755

37m/5'10"/175

BS=315
SP=140
DL=335

TOTAL=790

Gains over last CFT in BS & DL, went back by 5 lb in SP, due to shoulder injury.

no opportunity to make it by the gym to do CFT, did Angie at the house instead:

22 min

100 pullups, my pullup bar rolls,..extremely hard to keep a kip going, 50 pushups instead of 100 because I was spent after doing "rolling bar pullups", 100 squats, 100 situps.

do CFT tomorrow with tomorrow's WOD

First CFT's

755 -bs 275 sp 145 dl 335

400 - bs 145 sp 70 dl 185

M/25/5'7"/161

As rx'd

BS:335 (PR)
SP:120 (PR)
DL:345 (PR)

Total:800 (PR)

I was happy about this #. I think I can even get to 850 in a month. I'm thinking 10 more on the BS, 10 on the SP and 30 on the DL.

31/m/173
SP : 125
BS : 265
DL : 345
TOTAL : 735

First CFT's

755 -bs 275 sp 145 dl 335

400 - bs 145 sp 70 dl 185

BS: 405 same as last
SP: 190 same as last
DL: 430 PR

CFT:1025

M/30/190

I love this workout.
This and filthy 50 are the best

Deadlift = 355
Back Squat = 295
Shoulder Press = 135

Total = 785

27F

BS:110
SP:65
DL:165

340 Not my best total, but my first in a while after taking some times off. A benchmark to work from.

Great Video! Ever since learning about pose I have paid special attention to watching children who are just learning to walk. They walk pose, as in they always keep their feet right under them. Pretty fascinating that Nature gave us what we needed all along.

BS:315 (PR)
SP:155 (down from 175)
DL:405 (Pr)

Buss I'm praying for "angie" tommorrow and try to redeem myself.

BS 175# (Last time was 185)...Not so sure what is going on with me today!
SP 90#
DL 230# (PR)...Pretty ugly form through!

495# (5# less than last CFT)

Is that beer Zone Diet reccomended??? Ha!

BS 345 (tied PR)
SP 195 (PR)
DL 475 (PR)

Total: 1015 (PR)

f/42/140

squat = 160
deadlift = 190
shoulder press = 75

Total = 425

lifted 5#'s heavier than last time on all 3

credit for those PR's goes entirely to the trainers at the VA Beach cert from 12-13 July, by the way. and to peer pressure, of course...

Wasn't feeling the ME day today so I subbed an Affiliate WOD from CrossFit NYC.

Four rounds for time of:
12 reps Push Jerk, 95#
50 Squats
Time: 9:14
Max HR 179
Avg HR 153

Thanks Coach!

First time doing CFT:

BS: 235
SP: 110
DL: 265

Total: 610

Great workout, I needed this!

Just to add my .02 on Pose running; I started picking it up about 6 months ago. I'm faster at shorter distances, 1.5 mi and less, using traditional running with longer strides, but I'm much faster at distanced 3 miles and more with Pose running.

I wasn't impressed with the educational value of the video. While the analogy of the wheel explains principles of physics with respect to an object, it doesn't do well to translate over into the biomechanics of the leg.

The video of the marathon runners shows Pose running. At about the 3 minute point you will hear the narrator state the foot hits the ground under the center of gravity; that is one of the essential parts of Pose running. Mid foot and fore foot striking is basically a training method to help a runner learn how to get his foot to land under the center of gravity as opposed to in front of his body. What I saw in that video matched the training and research of what I have seen with Pose running.

The best thing I found is to try it out and see what works for you. It may not be for everybody, but it works well for me at longer distances.

Hey FFChad: That WOD is actually from CrossFit South Brooklyn not to be confused with CFNYC. 2 very different Boxes

:)

I did that WOD yesterday with 95#.. Loved it. But you got me by 10 seconds ;)

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squat: 185
press: 95
lift: 285

total: 565

bench: 155

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BS: 235
SP: 135
DL: 305# (PR)

CFT: 675

Bingo -- I approached the squat as a strength workout / heavy-triple starter kit. I worked up to a triple of 235, which is getting pretty close to my previous 1RM. I think approaching it this way really helped me feel more comfortable under the bar and work up to heavier weights. I would really suggest to other newcomers to think of these CFT days as an opportunity to identify and work on weak spots in your strength routine and not get disappointed if you don't see linear progressions every time a CFT pops up.

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squat: 185
press: 95
lift: 285

total: 565

bench: 155

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M/23/5'11"/190

Did "Michael" today, subbed 45lbs good mornings.
22:47, I feel like I could definitely have pushed the run harder =(

FF Chad,

That indeed was a CFSBK WOD, written by one of our favorite coaches, AllisonNYC

"CrossFit Total"

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

M/23/165lb
Back Squat = 275 lb (same as last CFT)
Shoulder Press = 155 lb (same as last CFT)
Deadlift = 405 lb (up from 375 lb Last CFT)

CFT Total = 835(PR) up from 805

m/14/6'0/160

Squat- 255
SPress- 125
DLIft- 240

Didnt go all out cuz dad wasnt there to spot but still set PR's in all catagories

34/m/170/4 m cf
1st cft on 3/11/2008
bs 220
sp 115
dl 305
total 640

today
bs 255 pr 76% of bw
sp 130 pr 1.5 of bw
dl 335 pr 1.97 of bw
total 720

Did a triathlon sprint .6m swim 12m bike 3.1m run
1:24 after the tones kept me up all night(3.5hours)

calling on any firefighters with crossfit friendly sop or sog. Need help before adm. takes away overhead lifts, rings or free weights.

No, the video I posted did NOT show Pose technique. The runners had legs extended about as far as naturally possible - you're never going to see zero degrees, there will always be a slight bend at the knee. The foot falls forward of the body, and the transfer of weight occurs as the body passes over the foot. The runner is propelled forward with a drive from the foot and the hip extension. Of course there is no vertical movement, its not necessary when driving forward. You don't see any heels popping up to the butt, the rear foot is extending back. Freeze=frame any runner, regardless of technique, and you will see a figure four.

First CrossFit total:
Squat - 275#
Press - 115#
Deadlift - 275#

Total - 665#

Puts me in the novice category.

BS- 290
SP- 145
DL- 325

TOTAL- 760

both my back squat and shoulder press are down 5# from last CFT.
dumbells hung from bar to add weight on deadlift.

BS 345
SP 150
DL 245

Squat - 365 was 405
Press - 140 (pr)
Dead - 385 was 410
Total - 890

feel like i could have gone heaver on squat but i had no spotter, and grip was a problem on the deads. over all i am dissapointed in my performace i will do better next time

weight in kilo
SP 85
BS 120
DL 180

Total: 847

Well, I've drank the Kool-Aid and jumped head first into CrossFit. My 35th birthday is lurking and it is time to get after it before I'm too stiff and old. I've spent a week watching videos, reading threads, and did one group WOD with the Birmingham, AL group. So here are my results for my first CFT (810):

Back Squat: 225x1, 255x1 and 275x1.
Strict Standing Press: 115x1, 135x1 and 145(f).
Deadlift: 345x1, 365x1 and 400x1 (PR)!

I love the deadlift and assorted pulls, but overhead presses are my achilles heel. My personal stats are 34/M/74"/190#. A big thanks to Dr. Tom Owen for the pointers, instruction and spotting!

Thanks for allowing me the opportunity to play and create a new me!

m/25/6'5"/215

237 squat

287 deadlift

130 press

first time doing these for max.

654 total, pretty happy with that.

BS: 235
SP: 135
DL: 310
Total: 680

This is my very first CF workout. I wasn't sure about starting on a max workout type day but it wasn't so bad I guess. I'm looking forward to getting into this program.

25/M/169

BS: 235
SP: 135
DL: 310
Total: 680

This is my very first CF workout. I wasn't sure about starting on a max workout type day but it wasn't so bad I guess. I'm looking forward to getting into this program.

25/M/169

Been crossfitting since january but doing a better job of late doing most of the workouts and coming closer to RXing when I can (now if I could only do something about my diet. anyway on my first Crossfit Total back in February I got a 580. today a 720.

BS: 295 (pr)
SP: 135 (same as last time I just can't get over this hump)
deadlift: 290 (though not sure if I got it completely all the way up)

question though I saw someone else mention a Smith machine. I always use it when I go heavy on squats as without a spotter I'm afraid not of getting the bar up once but of what to do with it when I make it to the top (with back squats especially I often miss the slot to return the bar). Is it really that bad to use one? how much difference is it in weight due to the gravity?

thanks.

BS: 225-245-265
SP: 135-145-150f
DL: 315-335-355

Total = 765

23/m/175

BS: 285
SP: 165
DL: 305
total: 755

37/m/260

BS: 465
SP: 225
DL: 500

Total: 1190

Thanks CCT Joey and ApolloSwabbie!

DL-385
SP-165
SQ-315 hip drive much better
total: 865

Previous:
DL- 385 (pr)
SP- 175
SQ- 295 (best form to date; less weight)
total: 845

645 (225, 125, 295) BW = 148

30/M/156

BS - 295
SP - 145
DL - 295

M/38/190

BS 275 (Sore back still, need to work on this!)
SP 175 (Can't get over the hump here)
DL 315 (Tied PR)

Total: 765

7

M/35/5'10"/192

BS 275
SP 195
DL 385
total: 855

SP 43.0kg/94.6lb - lifted heavier, but this was weight for last true SP with no jerk.

BS 68kg/149.6lb - PR and might have gone higher if not squatting from rack on the end of my bench press! Time for a squat rack, I think!

DL 117.5kg/258.5lb - PR

Crossfit Total: 228.5kg/502.7lb (PR was 485.1lb)

I'm no beast of burden, but it's step in the right direction!

m/31/230/68"

CFWUx3

BS 300#
SP 175#
DL 300#
total=775# (PR is 915# but I had to train at home today and 300# is all I have)

M/24/67"/163

DL - 305
SQ - 305
SP - 135
CFT - 745

M / 39 / 5'7" / 198

Squat 315
Strict Military Press 60 Lb Dumbells
Deadlift 365

Total 800

315 Squat
125 Shoulder Press
405 Deadlift
845 Total

23/M/170/5'11

Squat 255
Shoulder press 125
Deadlift (straps) 350

CFT: 730

Does anyone know where to find the level you're at based on weight? I know i'm something between intermediate and advanced, but i dont know the exact numbers.

This was my first CFT, and first try at DL

M/26/5'11"/150lbs

BS: 165
SP: 105
DL: 265
Total: 535

BS-300
SP-155
DL-375
Total 830

This was my first CFT, and first try at DL

M/26/5'11"/150lbs

BS: 165
SP: 105
DL: 265
Total: 535

BS: 225
SP: 135
DL: 255
Total 615

along with 4 mile run for CC practice in 28 min

M/46/145

0700
CFWU3 + WU to CFT

BS 225
SP 125
DL 270
Total 620

1830
Cycle 50 K 1h:40m
avg ~ 30 Kmh

M/21/6'2"/190

BS 250
SP 135
DL 275

CFT=660

I didn't like my form on the squats, but my hip always hurts a bit when I go below my knees. Any tips on it?

M/21/6'2"/190

BS 250
SP 135
DL 275

CFT=660

I didn't like my form on the squats, but my hip always hurts a bit when I go below my knees. Any tips on it?

Went mixed grip on DL

M/185/6'2"

Squat 305
S.Press 135
D.Lift 385

Oh, I should also note bodyweight is ~192#.

22.m.138.65"

as rx'd:
Back Squat: 305
Shoulder Press: 140
Deadlift: 320
Total: 765

Last time was:
Back Squat: 295 (last was 305)
Shoulder Press: 135
Deadlift: 325
Total: 755

as rx'd:

bs: 315
sp: 165
dl: 455

CFT: 935

No show on first post...
First ever CFT

Squat: 385
SP: 175
DL: 315
Total 875

Loved the CFT after strength training for a bit it's nice to know my try potential :)

M/25/178

Back squat: 295
Shoulder Press: 175
Deadlift: 405 (PR)

Total: 875 (PR)

M/22/161/5'10

CFT

SQ: 210
SP: 135 (PR)
DL: 320 (PR)

Total: 665 (PR by 15#)

F/30/5'1/125

BS: 165
SP: 65
DL: 155

Total: 385

M/28/6ft/190

1st Crossfit Total June 19th:
SP: 115
DL: 255
SQ: 240

This Time July 28th:
SP: 145
DL: 315
SQ: 275

M/25/170/6'0
As Rx'd

225 Squat(PR)+130 Press+365 Deadlift(PR) = 720(PR)
Woo Hoo!

CFT in the past
04/05/08 = 685
05/24/08 = 700
06/19/08 = 710
06/25/08 = 695

At Crossfit Ripper--

SP: 135
BS: 250
DL: 300

685 total

Press: 185
Squat: 375 (missed 385)
Dead: 440 (missed 450)

Total: 1000

More or less the same as my last total. Up in SP, down in DL. Same total = sort of disappointing. Next time.

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

Took last week off due to having to travel for business. I didn't mind missing the WOD's for the first few days because I really did need the rest but by the 4th day I was getting the itch to CrossFit. :)

Todays Total

SP---145 Lbs = last time and remains a PR
SQ---250 Lbs = remains a PR
DL---365 Lbs = *** New PR *** :)
Ttl 760 Lbs.= *** New PR *** :)

Attempted to complete Jeremy after the Total. Rested just long enough to change the weights on the bar and then started. Completed the first 21 OHS and burpees without too much problem except for maintaining balance. Started the 15 on OHS and my legs said No!!! I listened and went for a swim instead. Here it is 5 hours later and my quads are telling me it a good thing I listened. ha ha ha I will catch up on this one at some future date.

OooRahh CrossFit.

610. I look like an eel on deadlift.

M/25/213/6'2

BS - 335
SP - 155 - definitely want to try to improve upon
DL - 405 conventional and 455 sumo

Total = 895

I didn't use a belt for the crossfit total. Is anyone else using a belt, or no? I figured the crossfit way would be no belt. Thanks in advance for your help.

-Phil

26/m/6'/170

Squat: 275
Press: 135
Deadlift: 300

CFT: 710

1 Day and a wake up, and I'm out of Afghanistan!

This was a great work out to end my deployment with, PR's all around!

BS 325
SP 180
DL 375
Total 880

48/M/215

Squat 340
Press 155
DL 335
Total 830

Press is down 5 but the others were up. PR?

First time doing CrossFit Total. Only DL about three times prior to this, so I can only get better. My scores are kind of low, but I'm working on them...

Male/35/5'9"/157lbs
BSQ = 210
P = 115
DL = 275
Total = 600

31/M/5-10/255

BS 295/315/385 (could've gone heavier)
SP 145/165/185(failed 185-nursing some overtraining injuries
DL 365/405/405 (failed both 405's but back still feels good, still feeling Michael in Hams and Glutes)

had to add in 4 rounds of following
500m Row (100 rows-dist accuracy is questionable on the machine I use so I go by #of rows)
400m Run

20:45

M 37 5'10" 150.5#

No barbell. Subbing APFT.

Result: 47 PU, 63 SU, 14:51 2 mi run

2008-05-30: 251 (46 PU, 67 SU, 14:57 run)
2008-04-05: 251 (46 PU, 66 SU, 14:44 run)
2008-01-01: 231 (48 PU, 56 SU, 15:12 run)
2007-12-26: 221 (46 PU, 54 SU, 15:43 run)
2007-11-28: 220 (46 PU, 55 SU, 15:57 run)
2007-10-20: 197 (35 PU, 52 SU, 16:57 run)
2007-09-18: Start CrossFit
2007-08-19: 136 (30 PU, 42 SU, 21:59 run)

(Plateau is a French word meaning "Stop skipping workouts", right?)

m/34/5'8"/168

Shoulder press = 175
Back squat = 275
Deadlift = 330
Total = 780 lbs (failed 2x on 350 lb dl)

34/m/225
squat 435 5 lb pr
ohp shoulder was killing me so I said f#$k it but last time was 205
deadlift 580 10 lb pr

total 1220

34/m/225
squat 435 5 lb pr
ohp shoulder was killing me so I said f#$k it but last time was 205
deadlift 580 10 lb pr

total 1220

bs: 255 (PR)

due to shoulder rehab, did:

sp: 10 lb db x 10 x 4
dead: 185x5

BS 250# (PR)
SP 135# (PR)
DL 290# (PR)

Total 675 (PR)

M/35/190

BS 385
SP 195
DL 380

TOTAL 960

m/33/185/70"

245/130/355=730

wondering when my BS will catch up with DL

29m/155/70"
cf w/u x3

olympic back squat using the bounce ( butt to heals)
195 It's a bit harder than stopping at 90 degrees at the knees.
shoulder press-125 ( same as last time)
DL- 315 new pr, 2x body weight!!
Good stuff, here we come Helen!

29m/155/70"
cf w/u x3

olympic back squat using the bounce ( butt to heals)
195 It's a bit harder than stopping at 90 degrees at the knees.
shoulder press-125 ( same as last time)
DL- 315 new pr, 2x body weight!!
Good stuff, here we come Helen!

hi everyone

those were my first squats and deadlifts after a long hamstrings injury

m/29/211

BS: 242
SP: 165
DL: 220
Total: 627

not much, but I'm happy that I could do it.

greetings from switzerland

2nd CF Total (got worse)

SP: 135
BS: 235
DL: 345

Total: 715

Dropped 30 on SP and 10 on BS, but form was 100%. Gained 30 on DL. Coaching helped out huge. Probably had more to go on DL.

First CF with Mark and John.

BS: 135kg / 297.6
SP: 80kg / 176.4
DL: 175kg / 385.8

total: 860

nice to see the swedish flagg!!

3 2 1 GO SWEDEN

26/f/5'2/129#

breakfast: run 45 minutes = 6 miles
cfwu, warm-up squats 5x135#, 3x185#.... realized i wuz suddenly running on empty, so left the gym deciding to hit the CFT later.

this evening went back to the big box (just a few hours ago ...)

400m run, cfwu, db swings, walking lunges, double-unders, mountain climbers

WOD:
bs 245
sp 105
dl 285
CFT = 635 (total pr by 10)

on the press, actually got 110 overhead, but can't count it; just before lockout, nearly blacked out, almost lost it forward, and the bar contacted one side of the squat rack before full lockout. feelin quite beat after that; didn't think i wuz gonna be able to even match last cft's dl, but ended up pulling 10 lbs more.

BS 75 kg - 165
SP 32.5 kg - 71.5
DL 100 kg - 220 (pb)

Total 456.5

BS down from last time. After reading Starting Strength I discovered that I was only doing a partial squat as the undersurface of my thigh was parallel to the ground and not the top of my thigh.

Did manage to increase my DL.

40/m/176cm/71kg

SP 60kg
BS 90kg (failed on 95kg)
DL 140kg (PR)

CFT 290kg (~644#)

As RXed:
BS:390 LBS
SP:210 LBS
DL:480 LBS
Total:1080 LBS

23/m/165/5'9"

Total = 605

23/m/165/5'9"

Total = 605

First WOD after 5 weeks of SS

CFT + Fran

BS: 125Kg PR
SP: 55Kg PR
DL: 160Kg PR

Fran: 7.29

CFT

Back Squat
245
255
265 f

Shoulder Press
145
155
165 f

Deadlift
275
295
330

CFT = 740

M/36/170

sqt 335
prs 160
dl 405

33/M/183

BS - 365
SP - 180
DL - 445
CFT = 990

22/f/5'5/135lbs

SP-75
BS-180
DL-165

First time doing CFT

BS - 26(57#)
SP - 41(90#)
DL - 56(123#)

CFT = 270

Note to self: get a rack and some more weights :)

155 shdr press
375 BS new PR
385 DL

915 total

Male 30/200#/6'1"
BS 335#
SP 185#
DL 395#

CFT= 915

m/30/163.5

partial total. SP kettlebell, left arm only due to rt. shoulder - bicep tendonitis (actually flared up during last total)

BS - 275 (270 last time)
Kb SP - 70 with left arm
DL - 310 (295 last time)

BS + DL = 585
hope to have shoulder healed soon!

25/5'9"/137

BS 75kg
SP 37kg
DL 100kg

Total 212 kg

No PRs, but my deadlift is finally almost back to where it was last year!

25/M/5'8"/135

first CFT.

DL 115kg
SP 45kg
BS 95kg

Total 255kg

BS 275lb
SP 105lb
DL 290lb

Total 670lb

bs - 305
sp - 155
dl - 385

CFT- 845

19/m/174lbs/5'8"

m/26/195lbs/5'11"

First time doing max in about 6 years.

BS: 305 (didn't have good squat rack, didn't want to hurt myself if something went wrong)
SP: 115 (failure at 135)
DL: 315 (failure at 365)

I think I was able to do about 50-60lbs more on each leg exercise in the past. while, I don't think I could do any more on the SP. Anyway, trying to be a better crossfitter.

first time crossfit total
(all weights incl bar of course)

squat: 1 x 80kg / 175 lbs
press: 1 x 42.5kg / 95 lbs
dead: 1 x 65kg / 145 lbs

total 415 lbs

Not such a good day.

BS: 305 (old PR)
SP: 155 (old PR)
DL: 345 (-20 from old PR) - couldn't get 370 over my knees so no records today.

CFT: 800 (-20 from last)

m/31/5'9"/171

BS: 280 (PR)
SP: 135 (PR)
DL: 340 (PR)

CFT: 755 (+45 lbs)

Had a pretty good day, finally made some head way!!!

38/m/237

bs 365
sp 180
dl 315

860

805 total

300 BS
160 SP
345 DL

CFT total=1005
365 BS
205 SP
435 DL

6' 238lb

This is my second week of CrossFit, and some of these workouts really show you how under-developed some parts of your body are. I managed to do only:

BS - 95
SP - 60
DL - 135

It was actually better than I thought I would do, but I have a very, very long way to go.

F/41/5'4"/113#

CFT total=475
185 BS
105 SP
185 DL

My first crossfit total. I did not have a good idea of what my 3 rep max was (only been doing the WODs for a couple weeks now)so I didn't want to be foolish. I believe I could have gone heavier on the BS and DL but the SP was pretty much a real max. I did feel myself going up off my heels on the BS which is why I didn't go heavier.

M 5'6" 32 135#

42/167

Only had time for squats and shoulder press.

Back Squat - 280 - Failed at 290
Shoulder Press - 170 - Ugly but I got it up

Squat: 325
Push: 155
Deadlift: 335

Total: 815

f/31/142

BS - 185#
SP - 75#
DL - 185#
total of 445 for my very first CF Total

This was my first TOTAL..... I was pretty satisfied with my results until reading some posts here - but its something to build on.

Shoulder Press 110#
Deadlift 235#
Back squat 215#

TOTAL = 560

too early for total.

back squats 5 x 5
155, 165, 175, 185, 195- all felt strong.

post work-
sit-ups, push ups, hip/ham work on swiss ball

240
145
265

total: 650

m/31/180

BS:335
SP:145
DL:355
CFT:835

Just coming out of a pretty bad over-training slump so I feel good about it.

3x3, Squat, Press, DL... 70% +/- of last CFT

bs- 335(PR)
sp- 150(PR)
dl- 335(PR)

total- 820(PR)

felt great today felt like I could have gone heavier on the dl but it was my third rep so I'll get next time!

M/48/153

Can't back squat so did the following:

3-3-3-3-3 Front squat alt. with weighted PU, 135/25 for each round.

3-3-3 Dead lift alt. with shoulder press, 225/95, ran out of gas for planned 4th and 5th sets.

24/m/180

BS 295 (-20)
SP 140 (+0)
DL 295 (-75)

CFT 730 (-95)

Kevin L

BS 145
SP 115
DL 235

CFT 495

Squat 335 (tied PR)
SP 155 (tied PR)
DL 395 (+30 on a CFT - tied PR - non CFT)
CFT 885 (PR+30 on a CFT) from six weeks ago
After work on MacDill
34m/170/68in

M/27/185
BS: 280
SP: 170
DL: 355
Total: 805

M/39/173/68"

BS 265 (+40)
SP 185 (+15)
DL 365 (+30)

Took my time on this one. Total WO 50 min.
Felt really good today. Mental stress fueled my energy level to blow my PR's out of the water.

Nic - 845
Katie - 295

back squat- 260# (up from 250)
Shoulder Press- 140# ( previously 135)
Deadlift- 4 reps at 300# (previous max was 320)
back was sore from the springboard, so i couldn't max out, but this is the most weight i've done 4 times, so it's still progress
Toatal: 720# (using my previous dl)

M/33/220/75"

I just started CrossFit a week ago, so this is good to have a starting point to see progress. I am using The WOD with the endurance site for Triathlon training. I have my second Sprint Tri coming up in Sept.
Anyway:

SP...165#
BS...275#
Dl...315#

Total 755#

BS: 320 (pr)
SP: 160
DL: 410 (pr)

CrossFit Total: 890 (pr)

080709 was 865

CFT: 660 (PR)

BS: 235 (PR +10)
SP: 140 (PR +5)
DL: 285 (PR +10)

M/33/195/6'0"

First CFT!

Squat: 145#
Press: 75#
Deadlift: 165#

Total: 385#

I think I could have gone heavier on the squat, but rules are rules and I did my 3 attempts and moved on!

I also think I might have been able to lift 175# on the deadlift, but I think my position over the bar was off. Enlisting some help on form.

34/M/185

BS: 400 pr
SP: 185 tie pr
DL: 390 #5 off pr

Total: 975 pr, almost to 1K, a goal since I started CF.

I've got issues, my BS is now better than my DL.

terrible day for me - lows on everything, still can't do anything on back squat:
bs: 225
mp: 145 (25lbs below PR)
dl: 325 (15 below PR)
CFT:695

Marissa:
1st time CFT: 260

CF for 2 years, but first CF total.
BS - 265
SP - 135
DL - 225
= 625

m/21/172

Squat - 283
SP - 155
Deadlift - 348

Crossfit Total - 786

First time ever doing, plan to be much higher next time around!

Used the craptacular machines at my apartment complex.

290 squat
115 press
250 DL (max on that machine)

Used the craptacular machines at my apartment complex.

290 squat
115 press
250 DL (max on that machine)

M50/170

Squat 247
Press 115
DL 323

Total 685

M/23/200/6'

BS: 275
SP: 135
DL: 310 X 2 (Weight set maxes out at 310)

Total 720

Knee tendonitis dropped my squat by 20# this time. I guess I need to go either buy more weight plates, or a gym membership.

22/M/175/5'9"

BS: 315
SP: 155
DL: 375

CFT: 845

Age 52/BW250# No Total, little shoulder issue. Hit 135# squat 21 reps/135# deadlift 21 reps and then light DB press ladder descending and ascending.

M, 39 years, 175

Been doing CF for about four weeks...I love it and am doing it with my wife.

SP-135
BS-175
DL-175
CF Total- 485

Could have done more with back squat and dead left but wanted to make sure form was good!!!

BS: 275
SP: 165
DL: 295
T: 735 DL was -10 from last time, all others the same.

Squat 325
Press 115
DL 300
CFT 740

m/55/190; three weeks crossfit

Did total then did fran

total

BS 325
Press: 185
DL: 353

Fran: Chest to bar pull ups

4:52

M/159/5'11/19

Started CFT 4 months ago.

Prev Total (30 May 2008):

BS: 165
DL: 165
SP: 85
Total: 415

Yesterday (28 July 2008)

BS: 205
DL: 245
SP: 105

CFT: 550!!!

Lovin Crossfit, 4 months and counting

M/159/5'11/19

Started CFT 4 months ago.

Prev Total (30 May 2008):

BS: 165
DL: 165
SP: 85
Total: 415

Yesterday (28 July 2008)

BS: 205
DL: 245
SP: 105

CFT: 550!!!

Lovin Crossfit, 4 months and counting

M/33/170/5'8"

BS:345
SP:135 (left shoulder pain today)
DL:365
CF Total:845

First time going heavy since the cert. I scaled the weight back to zero and have been working on my form, and slowly building back up. I could use some more work on the deadlift.

1st CFT:

BS-300
SP-175
DL-345

Total--820

M/25/195

BS= 175
SP= 140
DL= 215

First time CFT= 530

Did this a day late following Helen
second recorded CFT
DL: 335
BS: 275
SP: 145
Total: 755
40# improvement!

No belt or chalk

Squat: 295 (should have attempted more)
Shoulder Press: 160
Deadlift: 315
TOTAL: 770

M/22/140

BS : 255
SP : 110
DL : 275

CFT : 640

Improvement from last : 25 pts

315 squat, 185 press, 345 dead

845 total.

Had hockey tonight; skated for 2 hours.

685

(245/135/305)

685

(245/135/305)

backsquat 275
Shoulder Press 170
Deadlift 315

MALE 5'9 175LBS

cfwux3
went light, still sick
BS - 210
SP - 135
DL - 315

First time doing CFT, might have strained a muscle in the back, will know tomorrow.
26/m/5'10/158

BS = 185
PS = 105
DL = 165

total = 455

23m/6'3/190

First CFT ever:

595 (205, 115, 275)

I'm fairly confident that my squat and deadlift will go up quite a lot next time around. Guess we will have to see.

Debbie's first CFT, first time doing squats and DL.

"CFT"
BS: 45x5,55x5,65x3,70,75,80
SP with DBs: 10sx10,15sx10,25sx3,30sx1(fail, got it with spot)
DL: 55x5,65x3,75x3,85x3,95

WOD CFT
BS ,120k,
PR ,52.5K,
DL ,147.5K,
2.5K improvement on dl
feliz.

26.5'11.215

BS417
SP165
DL468

bs 145x5,215,235,255,275(1/2)
op 105x5,125,135,145f,f
dl 145x5,195,215,235,325,415,445pr
cft = 860

bs 145x5,215,235,255,275(1/2)
op 105x5,125,135,145,155pr
dl 145x5,195,215,235,325,415,445(3/4--didn't lock)
cft = 845 7/9/08

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

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

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

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

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

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

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

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

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

M/27/213/5'4"

Ran 0.5 miles
CFWU x 1

BS- 455 (down 15# compared to last CF Total)
SP- 175 (PR; up 10#)
DL- 465 (PR; up 10#)

Total- 1,095 (net increase of 5#)

Bench Press for S&G - 295 (PR; increase of 20#)

BS went down this time because I pushed myself to get the hip crease below parallel rather than just at parallel. Will look to go heavier once I consistently reach best practice form on the heavy squats.

squat 315
deadlift 325
shoulder press 195 smith machine

I've been doing CF for about 10 days now, so this is my first CFT. So far I'm really enjoying the intensity. My friends think I'm weird when I tell them about pukie with a huge grin on my face. :)

BS - 195
SP - 115
DL - 255
CFT 565

All of the above are PRs.

CrossFit Total: 495 lbs (32 yrs, 5' 6", & 164 lbs)

Dead lift: 195
Shoulder press: 105
Back squat: 185

Lots of reps to figure out what my 1 RM would be on these. Also did it in this order (busy gym tonight). Oh well, up from here!

Previous:

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

CF Total: 675

Today:

Squat: 265 (PR
Press: 135 (PR)
Deadlift: 325 (PR)

CF Total: 725

20 day improvement: 50 lbs (holy crap!)

Squat: 65 lbs
Press: 45 lbs
Deadlift: 115 lbs

BS - 224
SP - 94
DL - 275

DL - 275
BS - 205
SP - 130

Total - 610

Did this the day of, just now posting

m 27 175# 5'9"

Todays toatl: 731 (PB)

Last toal: 715

I also made up Jeremy afterwards as rx'd 9:47

CrossFit Total:

squat 275# (failed @ 290#)
Press 160#
Deadlift 365# (easy)

Total: 800#!

Very psyched as this was a goal for September 6! Last time: 790, before that 760, PR = 860

Fairly confident I can put 25# on this next time, AND this was on day six of Atkins Induction!

F/30/160/5'5"

Squat: 135
Press: 70 *PR
Dead: 205
=============
Total: 405

Did on 7/29

Sq 255 (form shaky)
Mpress 125 Should still dodgy
Dead 275

CFT = 655

7/29

175
80
215

CFT=470

1.5 mile warm up run
3 rounds CFWU

deadlift 310(new P.R. but it was ugly)
press 135 (seem to be stuck here, no rack and I'm limited by my ability to clean only that weight, tried more but had to dump the weight on the failed clean)

no back squats for now with my bad knee so I worked on overhead squat form with just the bar

finished with 30 wall balls as I felt like I hadn't done enough, might pay for that later

08.07.28
Total 775
BkSq 265
DL 385
SHPr 125
m/54/172#

M/48/185

BS 315
press 155
DL 355
total 825

31/m/190

DL - 335
SP - 145
BS - 315

Tot- 795

All PRs upped my total by 90lbs (Hadn't done it in about 6 months)

M/30/6'6"/220

BS=315
SP=135 (-10)
DL=325 (+10)
Total=775

Jeff @ home
just did heavy singles on BS and SP

BS (in oly shoes to ball)-295, 305, 315, 305, 315, 320

Press-135, 140, 145, 150, 150(f), 145

155/M/20

375 back squat
165 shoulder press
350 deadlift

890 total

M/24/193/6'1"

BS-325 PR+10
SP-160 PR+10
DL-425 PR+10
Total - 910 PR+30

Hell yeah!! Great day to be alive

M/32/175#
First CF total=655
(235 BS, 285 DL, 135 SP)
fun!

As Rx'd:

BS:220
SP:130
DL:225

Total:575

F/120lbs/24/5'2"

As Rx'd:

BS: 110
SP: 55
DL: 90
Total:255

M/32/175lbs

1st CF Total was back on July 9th.
Squat - 285
Press - 105
DL - 315
Total = 705

This CF Total
Squat - 315
Press - 115
DL - 335
Total = 765

Needless to say, after only 1 month of CF I am a happy camper. I was not expecting a 60lb increase after only 3 weeks. This stuff rocks.

m/37/175

Squat 185 (pr)
SP 130 (pr)
DL 250 (pr)
Total 565 (pr)

Previous was 545. Again, I have no history with power lifting, so any gains are positive. Was a little disappointed though, because I thought I had 135 on the SP and 255 on the DL. Next time.

squat: 285
shoulder press: 135
deadlift: 325

total: 745. 40 lb improvement from last time

23/F/145

Was not feeling too strong today, probably could have pushed harder on the squat and deadlift.

Squat: 210, 215, 220 (tied previous PR)
Press: 85f, 85, 85 (5# below PR)
Dead: 255, 260, 265 (PR by 5#)

Total = 570

A few days late on this. First CF Total.

Squat 255
Military Press 140
DL 365 (PR)

Total = 760

Afterward, set a PR of 41 pullups. A good day!

27 yom 6'2" 155#

Pre: CFWU x2 minus back extensions
DL warmup: 135 x10, 185 x5, 225-245-275-295-305
SP warmup: 65 x10 95-105
SQ warmup: 2 mile beach run, 135 x10 185 x1

WOD as rx'd:
DL: 315-320-325 fail (320 new PR by 5#)
SP: 115-125-130 fail (125 old PR)
SQ: 195-205-215 (tied PR)

660

7/28/08

7 rounds
3xea 1-leg sq 35#
3xea DB Pushpress 67#

10:00

Completed on 7/29

315/325/335
185/205f/195
365/365/365

Took it easy. Din't try for any new PR's

m/47/175/6'3"

did a brief cf warm up and a few warm ups of each exercise. my 2nd cft, bested my first by 50 lbs.

dl 315
sp 145
bs 270

total 730

squats- 225, 245 too shallow, couldn't count it
press- 155
deadlift- 385
total= 765

32yom@195lbs
895

M/26/205

press: 185
squat: 455
deadlift: 460 (probably could have done more here)

total: 1100

SQ-265
Press- 155
DL- 365
Total: 785

Squats
85x1, 87.5x1, 90x1
Press
45x1, 47.5x1, 50x1
Deadlift
115x1, 125x1, 130x1

My first CFT: 270lbs. Female/24/~102lbs.

185/34/M

SQ=360
SP=155
DL=350

Total=865

245 Lbs
95 lbs
295 lbs

Total 635

6'1"/263

3rd Crossfit Workout and Loving it!!

Worked on Technique:
Back Squat: 275
Press: 125
Deadlift: 275

Total: 675

245 bs
155F, 135 sp
245 dl

625 total

M/38/150

1135 lb total
425 sq (fairly easy)
205 press (just about max)
505 dl (fairly easy)

rest 5 mins...
Helen - 12:13

This is my second CFT and I improved from 495 my first time to 615 this time. That seems like an unusual jump. Did I do something wrong? Any wisdom as to why? Thanks CFers!

M/25/185

BS: 315 lb
SP: 185 lb
DL: 325 lb

Total: 835 lb

bs-285
dl-385 (pr)
sp-140 (pr)

total-810

CFT

Overhead Press: 130
Back Squat: 215
Deadlift: 265

Total: 610 lb

PB's 140, 240, 295, so well off, but not too unhappy given just getting back into swing of things.

CFT

BS: 123kg (PR)
SP: 50kg (not happy with this at all..)
DL: 130kg (PR by 10kg!)

CFT in lbs - 666 (!!)

Aside from that being a bad number for a total lol, I felt I could have lifted more on the DL, even though I hit a PR by 10kg just ran out of time. Shoulder press was awful, must must must increase that next time!!

Helen tomorrow!! :(

Skipped. (Post pool construction yard work was enough for today).

Dillon

F/28/150/5'9"

1st CFT
BS-125
SP-75
DL-125
Total-325

765...PR
BS 295
SP 175
DL 295

No spotter means no heavy tries. Need to go to the gym when more people are there.

m/23/6'2"/195

Squat-275
Overhead Press-165
Deadlift-345
total-785

I'm getting back into CF after two months off and about 1 1/2 months of trying to program my own work outs, which ended in over-trained disaster. I'm doing CF as rx'd, with 4 CFE workouts per week, occasionally five when I need to figure out my 3-mile time.

It's good to be back!

I haven't done Crossfit in probably a year, but have been running a swimming some. I thought I'd start with a benchmark workout!

215 back squat
120 shoulder press
265 deadlift
---
600

I probably could have gone 5-10 pounds heavier on each one, but that's it. I didn't want to injure myself starting out... As a M/42/6'2"/215 that's weak, but at my ideal weight of 185, 722 (intermediate) is a good goal.

Yes Mike, it is good to be back!

age 36
BW 189

CFWU 2x15

BS 305
SP 165
DL 405
CFT 875

I'm pretty sure this is a PR for me, woohoo!

Mark 28/M/230
SP 150
BS 235
DL 325
Total 710

Jim 48/M/160
SP 135
BS 275
DL 315
Total 725

34/m/185/5'10'

BS- 375
SP- 175
DL- 385
Total- 935

Beat PR by 60lbs

27/m/60"/204

As Rxd

775 **pr**

PP 185 **pr**
Sq 275 **pr**
DL 315 **pr**

32 male
163
dl 315
sh press 155
back sq 240

cft: 710

M/33/174

Squat - 255
Press - 145
DL - 325

Dropped 20lbs on DL. 315 felt easy then hit a wall. No idea.

m/31/145#

bs: 265# had a 20# medicine ball to sit on...
tried 275# and just couldn't do it!
sp: 150# (pr)
dl: 325# got it up but lost some form on the way up...

cft: 740

m/33/172#/5'7"

BS: 305
SP: 155 (PR)
DL: 325 (PR)

BS 355(+5)(still had some left in me)

SP 155(+10)(jumped to 175,missed next time won't jump as much)

DL 355(+40)

Total 865 (+55 from last CFT)

35M176

130
255
305
----
690 Very disappointed. 50# of bests.

Tom
125
255
245
----
625

BS: 120kg
SP: 60kg (pr)
DL: 155kg (pr)

Total: 335kg

"CrossFit Total"

Back squat, 1 rep: 175#x3 (actually split 2-1)
Shoulder Press, 1 rep: 130#
Deadlift, 1 rep: 275#X3

In the morning before work so had to hurry.

CFT actually completed on 01AUG08, but I decided to take a few days off to let my body recover.

Dave 36/M/6'5"/207

BS: 350
SP: 175
DL: 315

CFT: 840

Scott 24/M/5'11"/195

BS: 245
SP: 165
DL: 305

CFT: 715

Regards,
Dave

88888888888888888888888888

shoulder press 115# PR
squat 215#
deadlift 235# PR

8888888888888888888888888888888888888

BS: 265
SP: 170
DL: 365

CFT: 800 (PR)

As Rxd:

SP - 145 (Tied PR)
BS - 325 (Tied PR)
DL - 365 NEW PR

Total = 835 - PR

26/m/155#

BS-275*
SP-155(PR)
DL-375

*first time using medicine ball on back squats. result: less weight but clean reps

squat 200 (w/out spotter so this was a marginal effort)
sp 115
dead 305

total 620
first ever cft, def. need to work on squat

squat 245
shoulder press 125
deadlift 265

25/m/175
BS: 295
MP: 135
DL: 295

Vacation
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

750- pr by 25

Henrik:

105kg deadlift
36,5kg shoulder press
95kg squat

Steffen:

85kg deadlift
35kg shoulder press
75kg squat

BS: 105lb
SP: 215lb
DL: 255lb

BS: 105
SP: 215
DL: 255

28/m/175

BS: 345
SP: 180 (just missed last set at 190)
DL: 470 (PR, used all the weights I own in my garage gym)

Total: 995 (PR)

Very frustrated as I sit here realizing I missed my goal by 5 freaking pounds.

did this a few days late, but better than not at all (skipped the last two CFT's)

BS: 315 lbs PR
SP: 135 lbs tied PR
DL: 300 lbs PR

Total: 750(PR)

notes: maybe should have gone a little farther with the squats, adn i think my Sp's suffered because i did the 30 muscle ups the day before, and have been playing with my new kettlebells a lot.

I'm looking forward to breaking 800 soon.

DL- 425
SQ- 405
SP- 205

1035

M/36/195/5'7"

Squat = 285#
Shoulder Press = 185#
Dead Lift = 365#
CF Total = 835#

Warmed up slowly to each 1rm SS style.

Back Squat: 295 lbs (PR)
Shoulder Press: 145 lbs (PR)
Deadlift: 325 lbs (PR)

Total: 765 (PR)

Last time I scored 643 so 122 point increase.

Done on 8/2. Strength coming back slowly.
CFT = 1000 (still short about 30 pounds).

BS - 135x7, 225x4, 315x2
365(f)-365(made)-385(made)

SP - 95x3, 135x2, 155
165-175-180(! pr)-185(f)

DL - 185x3, 275x3, 365
415-435-445(f)

"Drops of Jupiter" does not help one lift.

5 minutes Rope jumping + Greg's WU + Burgners WU

scores:

BS 130kg :s
SP: 60kg :(
DL : 170kg :D PR!

total: 360kg BW = 72kg

M/32/65KG

Deadlift: 110KG
Squat: 65KG
Shoulder Press: 47.5KG

(in lb's: 242, 143, 105)

Ran out of weights in the local gym on the deadlift so not sure where this would have ended up, but not much further for now at least. :)

Total is 222.5KG or 490lbs

Only started crossfit recently, so interested to see where this goes.

squat: 275 295(f)
press: 125 135(f)
deadlift: 335

total: 735

54 5'9" 180lbs M

Squat 390
Shoulder Press 135
Deadlift 340

Total 865

squat-165
SP-75
DL-115

m/34/5'9/176

CFWU - 3. Usual reps. Superman. Burgener.
BS: 325 - Using Rippetoe tech.
SP: 145 - Tried to jump from 145 to 155. Burnt myself out. Couldn't do 150. Tech went south on last lifts. Lost front squat type of grip.
DL: 375
Ttl 845
7/9: 315, 145, 365=825
6/19: 315, 135, 375=825
4/5: 305, 145, 345=795
1/27: 295, 135, 365=795

200 KB Swings variety warmup
Light weight stretching/technique

Back Squat: 210
Shoulder Press: 120
Dead Lift: 275 (as of yet, this is the heaviest weight I can create... I need more plates :(

Lots of room for improvement.... can't wait

Better late than never - 4 Aug

F/39/65"/135
Total 395 PR
BS 135 PR
SP 95 PR
DL 165

Done on 7/9/2008

Back Squat: 265
Shoulder Press: 175
Deadlift: 305

Total 745

BS 295(PR)
SP 145(PR)
DL 325(PR)

Total 765 (PR)

CFT 815
BS 315
SP 165
DL 335

M/23/5'11"/181

first ever CFT!

BS 220
SP 155 (barely)
DL 255

CFT 630

BS 315 failed with 325
sp 175
DL 375

Total 865 PR 930

m/6'/43/180

CURRENT PREVIOUS ON 20JUN
BS: 300 300
SP: 135 140
DL: 335 315
TOT: 770 755

M/6`5"/230LBS

Squat - 120kg
Press - 50kg (very weak!!)
Deadlift - 140kg

after 2 months of crossift swansea (wales, uk)

loving it too much!

Me (37/M/190):
BS: 185
SP: 115
DL: 225
Total: 525

Her (38/F/125):
BS: 135
SP: 65
DL: 155
Total: 355

MBA HHA
bs: 305 165
sp: 175 80
dl: 420 215
Total 900 460

M/5'10"/168/ 43

sqt: 205
dl: 245
sp: 105

SQ-405(50 off pr)
SP-205(10 off pr)
DL-405(95 off pr)
Great day...

squat-400 lbs.
dead lift-465 lbs.
shoulder press-195 lbs

total-1060 lbs.
5'8"
210 lbs
51

SP: 65
BS: 165
DL: 155

M/36/5'10/190

405 BS + 155 SP + 365 DL = 925 CFT

M/38/65/150

BS - 300
SP - 100 (This sucked and was lower than my previous best)
DL - 330