August 13, 2008
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080728.
Quinn Myers - Bergen, Norway
Intensity by Maggie Dabe-Colby, CrossFit Certification Seminar - video [wmv] [mov]
Posted by lauren at August 13, 2008 7:52 PM
Gotta see where I've improved since last time.
missed this one when it came up recently. Definitely going to PR thanks to better technique.
U-S-A U-S-A U-S-A U-S-A U-S-A i love the olympics
CrossFit Is HARD
Took my first crack at the Albany OHS Challenge today:
As Many Reps As Possible in 10 Minutes of 75# OHS
I got 120 reps.
I can hit more than that. Watch out boys I'm comin' for your numbers!!
Then made up yesterdays WOD in 35 darn minutes. BRUTAL..
I can still feel Pukie breathing down my neck. GO AWAY!
Nice job Allison! You can take the top prizes for male and females!
That video is absolutely awesome! I love your Texas accent Maggie ;)
Cool pic...where in Bergen was it taken?
My PR is gonna be hard to beat...
Everybody else hates CFT day in the gym. When we take over the squat rack, the Meat Head Stank Eye is everywhere.
#12 - lol i know the feeling
i feel primed going into this cft. i am going all out tomorrow.
Watching Olympic Weightlifting right now -
This is a great tribute to those BRUTALLY STRONG athletes (whether or not they are CFers).
hahah! Maggie is pretty darn awesome.
She pushed me through my first "Fran" at my first cert. I got the "5 more" all the way though. I wouldn't have made it in the 10 minutes if she wasn't yelling at me but I got it in 9:22!
I don't remember her accent though. What I do remember is feeling like I got pushed harder than I knew I could go. Thanks Maggie. You're a great trainer and I like your voice.
this is like the 3rd or 4th total in the last lil while, gotta crank it up tommorow and beat 865
Kind of new to this crossfit thing. Why 1 rep of three exercises. kind of short for a workout. are we supposed to b going max weight. SOmeone help me??????
I just got back from Tahoe. Did Saturday, Sunday, and Monday's WOD today to catch-up. Tomorrow doesn't look so good...
Its a max effort, so lets say on dead lift your max is 315
do 135 x 5
155 x 5
185 x 5
225 x 5
245 x 3
275 x 3
even if you can do 15 @ 135 just do 5, warm up to your max.
does anyone know why the total has been coming up so frequently lately?
That's my hometown...Bergen, Norway! Beautiful.
First time doing the Total...very excited.
#15 Jarhead: Man that's a lot of warm up reps. When I do that much I never hit my max because I feel too wiped out.
Do most people do that many reps?
NICE! CFT of 895 is going to get pummeled!
KEEP KICKIN IT MAGGIE!
I understand the constantly varied point...
no other workout seems to come up twice per month though
If it came up more or less often it would be "somewhat" varied.
The point is, if you don't like it - you probably need it more.
They explained this a lot during my level 1 cert.
Crossfit is supposed to prepare you for anything life throws at you, especially for people employed in very demanding professions (soldiers, firefighters, cops). Thats why they sometimes give you very demanding workouts in a very short time span like doing cft a couple times in 1 month or Fran twice in 8 days.
It was only a matter of time before we got a video with a song by Trivium. Long may the metal videos reign!
#21 Jake, and the rest of you regarding the "constantly varied" mantra:
For me, it doesn't matter what WOD comes up. I tend to stick with the WODs, but I always allow myself flexibility. If I don't really feel like doing, it will be replaced. When that happens, I usually do a similar substitution. For example, if I don't want to do the CFT, I could just do a WOD like "Linda" or do 3-3-3-3-3 on Squats and Presses. Much of the time I'll do a totally made up workout that I have never seen, off the top of my head, such as:
run 400 m
Back squat 100% BW x 5 reps
Deadlift 150% BW x 5 reps
5 rounds, time each round seperately. As much rest between sets necessary.
The point is you don't HAVE TO do what's posted. If you want varied, YOU HAVE THE FREEDOM to add variety!
Think for yourself. Don't be a sheep. Never blindly follow the herd.
There is a piec on the CFT in the Crossfit Journal which if I remember says it was designed for Crossfit to help its atheletes develop their total body strength in one workout so if it is coming up a lot I would guess Coach is trying to push people to develop that aspect of their game. Moreover as people say constantly varied we have also seen a rare 10K run and the unheard of 15K. I don't know about you but I am feeling more and more ready for anything.
Yes! Another CFT! I feel strong enough to attempt DL again, though I may only go 80%. I watched the Olympics until 4am last night! Those gymnastics are AMAZING! The rings are ridiculous. Respect.
AllisonNYC, that sounds a lot like a breathing ladder. I got this exercise off GymJones.
35# KB swing 1,2,3,4,5,6,7,8,9,10 reps
1 rep - take one breath
2 reps - take 2 breaths
3 reps - take 3 breaths
and so on up to ten. That's one ladder. You can breath as much as you want during the exercise, but during the rest period you can only take as many breaths as reps you have done.
Repeat the 1-10 ladder as many times as possible, either until muscle failure or aerobic failure.
It's intense, about 35 minutes in and I hit close to seven ladders. Trains your body to make more efficient use of oxygen. I think everyone should try it out, and do it every couple of weeks. Your legs will be sore for days!
You can also do it with a 45# thruster, although that's much burlier!
Semper Fi, can't wait to hit the gym!
anyone having problems with sound on today's video? i'm assuming there is audio with the video as ya'll are complementing maggie's voice and the song choice. audio seems to work fine in i-tunes...weird.
Deadlift 1RM = 160kg
Shoulder Press 1RM = 75kg
Squat 1RM = 140kg
Nadia, the sound seemed fine to me.
Anyone else watching the weightlifting events on nbcolympics.com? Totally inspiring stuff. Its funny watching athletes with nearly no technical flaws, even on missed attempts... they make it look so simple.
I'm thinking of swapping out the Total for a practice run of the Tactical Strength Challenge. I've put off training specifically for the event until the last minute. C'est la vie.
That rep scheme looks nothing like a breathing ladder. It just looks like(IMO) a very lengthy warm-up to a max effort lift.
Regarding the breathing ladders:
I used to do them with swings and snatches. I did ladders up to failure so by the end I would do around 30 swings in the last round. It relaxed me, kind of like physical active meditation, but it has very little carry over to your overall VO2 and max efforts, although it is pretty good for grip strength. It basically makes you good at breathing ladders and little else.
Nice shiny kettlebells in the video. If anyone knows what brand those are, I'k like to know. I'm always looking for new bells. firstname.lastname@example.org Thanks alot
Sorry if i'm too thickheaded to understand this.
I like the total and have no problem with it popping up so often.
I also understand that it is intended to be a total body strength workout which would provide variance from the frequent metcons. But it seems to me like there are other total body strength workouts that come up much less frequently, like Clean and Jerk 1-1-1-1-1-1-1.
I guess what I'm really asking is what is so special about the total that makes it come up at such a higher rate than other workouts?
Goin for 1000+ tomorrow. See if I can't nail a 400+ Squat and 450+ DL.
Just watch MP get his 5 Gold. That guy is sick. 2 Golds in 54 minutes and he's set Oly/World Records in all of the races. Just glad he can't lift as much as me, but I sure wouldn't want to try and get away from him during Marco Polo!
my pr is #1080.
i am hoping to put up #1200. +50 BS / +50 DL/ +20 PRESS
More weakness exposed today:
Dead Lift: 295
OH Press: 135
OH Press technique poor
I have an elevated resting heart rate and the chills. I'm taking the advice of a couple of people from yesterdays posts, it's been a month since I started crossfit so I'm about due for a stand down. I have seven staples in my head and a paper due in 5 days...I'm tapping out of the next three WODs. I don't think my total will have changed much in two weeks, though I'll admit I'm tempted to see, but unless my heart stops thumping out of my chest I think I need a break.
I know Coach says heart rate is not an indicator of intensity it's a correlative but I'm pretty sure elevated resting heart rate is an undebatable sign of over training. I'm I wrong?
Hope I don't miss anything too cool.
#37 - I'm confused. There is no max effort lift involved. Just 1 rep, one breath. 2 reps, 2 breaths, when you reach 10, start over at 1 rep, 1 breath. 1-10 is one ladder, see how many you can do.
All I know is I didn't walk right for a few days afterwards.
Squat: 110 KG
sho press- 165#
Good deal. My abs are still sore from the last WOD.
I've been getting pumped up watching the Olympics over the past few days..
SQUAT: 315 (PR!)
My best total EVER: 770
Wow. What a video! That chick is an intense trainer. She could get my FGB score up to 275 in no time!
Squat 67kg - PR
Press 33kg - PR
Deadlift 86kg - PR
Last CFT: 390
Warm-Up: 20 Mins Treadmill-No injuries when I have a good warm-up and sweat on.
Shoulder Press: 155lbs
Total: 775lbs (PR)
Male, 25, 5'10", 183 lbs
Squat: 415 lbs
Shouler press: 215 lbs
Deadlift: 465 lbs
Total: 1095 (PR)
So close to 1100!!!
Squat: 280 (PR)
Deadlift: 335 (PR)
Score: 790 (Previous:770)
Great video!! Maggie fires me up!! Did my first CrossFit endurance training yesterday and it was freakin' incredible!!
Squat: 405 lbs
Shoulder press: 215 lbs
Dead lift: 455 lbs
Total: 1075 (PR)
back squat: 176lbs (=PR)
press: 115lbs (+5lbs PR)
deadlift: 264lbs (+16lbs PR)
back squat = 183#
press = 106#
deadlift = 271#
total = 560#
Back Squat: 365lbs
First crossfit total, been doing crossfit for about 3 weeks and just started doing CFE. Its killing me but I definetly feel 10x stronger. This is the best workout system I have ever done. Thanks for the great system and all the tools you provide to new CFers for FREE!!
cant wait to try this, aiming for 330k.
anyone else seen those photos of jake gyllenhaal on set of prince of persia? and more specifically, the guy behind him with a crossfit hat on? Crossfit is taking over the world!! I saw a guy in cardiff with a crossfit hoodie on, its great to know how big the xfit community is
i wasn't really feeling it today, but it actually went better than expected:
SP: 160-170-175F (I'm stuck at 170!)
Total 820 / 4.46 x BW
PR by 10 lbs over 080709, but my BW went up so I'm down from 4.5.
I was too ambitious on back squat -- I thought my PR was 310 or 315, but it turns out it was 305.
Comment #24 - Posted by: AllisonNYC
I do 2 or 3 reps to get to max, even that is taxing enough that I feel that I could have done more if I would have concerved reps.
By the way good work on the OHS 120 is a big number!!
I just watched the VID, I love the intensity!!
Back squat: 130kg 135kg 140kg --> 308lbs
Shoulder Press: 75kg 80kg 85kg ->(f!)--> 176lbs
Deadlift: 170kg 180kg 185kg -->408lbs
can't go heavy because we still don't have a squat rack in our gym...that should be the next purchase...
I'm thinking 5 RM for squat clean, deadlift, shoulder press should be a good sub for today...
I'll assume you are asking from a newcomers perspective, and say that its a good question from there. The point of the CFT is to have a single max effort workout that stimulates strength and growth with the most powerful neuroendocrine response possible. (You can find plenty on what the neuroendocrine response is with a quick search). I wouldn't expect a huge increase from your last CFT since it was recent, but what you can expect is the benefit of the incredible amount of GH, insulin-like GF, testosterone, and overall stimulation of your neuromuscular system from this one "seemingly" simple workout. I wouldn't question why it comes up so much, but how can I most benefit from it. The answer to that is like no other workout from a strength and growth standpoint. If you want to sub with another heavy workout, go for it, but I'll be tapping in to the best "bang" for my "neuroendocrine buck". :) Pure genius....thank you CrossFit!
#43 - maybe you should get a doctors advice to be safe
Ahem, let the excuses begin: CFT is NOT the workout I was hoping to see after an evening of post-work drinks and plenty of wine with dinner. The 14 oz ribeye wasn't exactly zone, nor were the fresh-cut fries. Staying up too late to watch the Olympics and hitting the gym at 5:30 did not help either.
BS: 245 (dropped really deep with 255 and sort of stayed there)
DL: 305 (20 lbs below my PR)
More better faster
Awesome job Maggie. Great video. Watched it 10 times before 5a.m. You are a leader, an inspiration, an exceptional role model and a tremendous athlete. You make me proud to be a CrossFitter! Keep up the good work!
Oh My Gosh... My legs are hurtin' already and it's been less than 12 hours since I worked out! This doesn't look good :/ 120 OHS and 60 thrusters makes Allison a sore girl.
Gillian: What on earth are you doing up before 5m??? That's insane. It's 8:30 and I'm going back to sleep.
Crazy thing is even with 5 hours less sleep you'll still whoop me in a workout later! See you at 4. Go take a nap.
Why is everyone up so damn early? I'll need like 10+ hrs of sleep everyday if i don't wanna be in a cranky mood...lol 9am here in Canada and its 1hr away from Gym time. Lets hope to hit some new PR'S!
Oh also, when is there going to be a Certification anywhere near me here in Ontario, I LOVE crossfit, but your so far away for me!! haha
Keep up the great work everyone, and keep pushing us Coach!
I like the tip for resting with the wallball. Nice way to avoid burning gas from dropping and picking up the wallball. You also avoid burning up the arms holding it up that way.
All new PR's!
sq 90kg (198 lbs)
sp 50kg (110 lbs)
dl 70kg (154 lbs)
= 459 lbs total
Maggie, you rock! You know we love you down here in Virginia Beach!
DL: didn't attempt b/c back injury/pain
Shoulder Press: 155(PR)
Totally psyched to break into the 900's, barely.
Maggie needs to come with a purchase of every CF starter kit...... "And now for a limited time, when you purchase the CF starter kit which includes a subscription to the CF journal, an INFIDEL shirt, a Pukie beanie, a 1 pound bag of talcum powder and 30 feet of moleskin, you get at no extra charge a Maggie Dabe-Colby, guaranteed to motivate and nip at you while you try not to throw up in your mouth during your first filthy 50."
I'd buy one. Just saying.
CFWU x 2
Total: 475 (pr)
Really happy about the DL pr.
And glad to see nutfam posting again - hadn't seen you for awhile.
BS: 100 kg
SP: 60 kg
DL: 137.5 kg
Total: 297.5 kg (655.88 lb)
Been off CrossFit sick for a week or so... this is the 2nd workout back. No PBs this time, but felt solid.
Squat: 265 (PR)
SP: 190 (PR)
Working on getting the squat and dead lift higher...
#39 - Jake: Sweet! I'm from Sarasota.
As for your question, the CFT has popped up several times this month, but there have been other times when we've gone 2 months without doing one.
The workouts are emphasized in waves. There will be weeks where nearly every WOD has 100+ pullups. Or the last 2 weeks that were squat-centric.
We can all speculate as to why Greg and Lauren have put in so many Totals this month, but all that really matters to me is that they did it. I know that's sounds very sheep-like and cultish, but it seems to me that Coach knows more about this stuff than all of us. Otherwise, we probably wouldn't be here. :-)
BS - 270
SP - 155
DL - 360
Total - 785
Just wanted to shout out a big "Thanks" to all the trainers at the VA Beach Cert this past weekend - Drew, Tony, Bobbi, Maggie, Jeff, Pat, Mike, Gillian and Joe. Thank you guys for all your hard work. It can't be easy to work with that many athletes who are all at such varying degrees of competence with the CrossFit moves and theories, but you made the best of it and it showed. The weekend proved to be a wonderfully orchestrated refresher course. Now I want more!
It would be great if you could add another seminar weekend that focuses solely on the "how-to"s of training, building an elements/fundamentals program and safely transitioning a beginner from privates to a group WOD setting.
The Level 1 Cert is *definitely* a must-do for anyone who doesn't have access to a local affiliate.
Great video. Definitely saving this one to watch before my workouts.
My first CFT: 579
BS: 255 (PR)
Thanks for all you do Coach.
back squat = 335
press = 185
deadlift = 345
total = 865
BS 140 PR
SP 65 (less than PR)
DL 170 PR
Total = 375 PR
Looks like legs were working today, arms not so much.
cfwu x 3
My globogym has the proper bench press and bars etc but it doesn't have a squat rack...but it does have a smiths machine which I have seen people squat with. Since I've been mashing myself up with CF the last few months I've only used the rowing machine and left behind the technogym gear etc. I've become disdainful of those who use machines. So here's my question....any views on doing the CFT with a smiths machine. "Better than nothing" or "better to be avoided"?
I've done Linda with 130k DL and 70K bench and used to leg press (in my machine using days) 150k, so I should be up for a good CFT for a newbie, and I would like to keep track. Views welcome
Cheers - as we say in the UK.
ski machine 10 min
cfwu x 2
BS: 200# pr
DL: 265# pr
CFT: 570# pr
Squat - beltless, barefoot and just below parallel; dumped 265 attempt.
Press - beltless, barefoot, locked knees.
Dead - beltless, barefoot, standard stance with mixed grip. Could not get 305 off the ground. I think a cat superglued it to the carpet.
Pullup - did not count in CFT - no kip, throat touching bar to count. 77# attempt only touched underside of chin.
so i have a question for all you CFT veterans.... ive done a few before and curiosity is getting the best of me. for the squat portion the rules state that you cant use a ball below you to check your squat depth. is this a safety concern because of the loads or just to keep us all honest? im going to my level one cert in two weeks and im just trying to get some info before i head up...
I had the honor of judging Maggie at the 2008 CrossFit Games on the Thruster/Pullup station. Yeah, I'd say "intense" is an apt adjective to describe Maggie. She, like many of the other athletes, did miss hitting her chest on an attempt. I was apprehensive about yelling "NO!" when she missed for fear she might, as some athletes did, get pissed at the judge; but when I did yell "NO!" she did get pissed. But not at me. She got pissed at the pullup bar and started beating the shit out of it with her chest.
my first total yesss!! i really wanna know my maximum
BS 270 (PR)
CFT 710 (PR)
These numbers are a huge improvement for me, although the SP was a bit weak. My CFT has increased from 590 one year ago. I can't believe I can make so much improvement at my age. This Crossfit really works!
Skipped doing the whole thing because I was crushed from doing the thruster/ghd/back ext/pullup workout.
DL - 225x5,245,255,265,245,255
SP - 85, 110PR ,115f,115f but sooo close
CF Endurance tonight.
825# --> CFT
330# Back squat
155# Shoulder Press
Weightlifting WOD = e.z.
Metcons & Running = not so e.z.
West Tigris CrossFit, Baghdad, Iraq:
Geoff - 235/110/230 - 575 Total (M/6'4"/185/26)
Garrett - 235/110/200 - 545 Total (M/5'10"/150/26)
Ryan - 287/165/309 - 761 Total (M/6'0"/200/27)
JD - 381/165/352 - 898 Total (M/5'9"/168/26)
Bruce - 309/144/343 - 796 Total (M/5'9"/200/42)
Anyone who has been through a level one cert understands the pain going on in this video...I only thank GOD that Nicole was the main motivator at mine...Come on 5 more...am still laughing. Resting up for this weekends Muddy Buddy so no CFT for this guy...PEACE, B
P.S. Team Public Servants is still lookn' for teamates to compete in the Fight Gone Bad III in Austin, Tx. Anyone interested sign up...
Still horrifically sore from 2 straight days of tabata squats, so I did an hour on the ellipse at max resistance. At least I broke a sweat, right?
She's a great trainer because she pushes them to the breaking point and beyond. I wish I had her training me everyday. Great job.
Totals: BS-315 (PR)
DL-310 (failed at 340)
I didn't try a lighter weight for the DL because I did the NavySeal workout ("300") afterwards.
Did this for the first time ever today. Not real happy with all the numbers but somewhat satisfied for now. Have been training crossfit for about a month now and pushing it onto some of my training clients! Thanks for the help coaches!
total: 435kg or 958lbs
did the warm up
had to start with press because squat rack was being used, think this may have slightly held back my DL by going straight after the squat. I'm still happy with the new numbers though.
Press- 62.5k 2.5k up
Squat-110k 5k up
Deadlift- 160k 10k up
CFT- 332.5k (17.5k up) or 731.5 lb
Had some big improvements from two weeks ago. Squats still need some work but my form is improving.
Going to Crossfit Toronto for a drop-in workout tomorrow. Going to do one of the 'Ladies', not sure which one yet.
mixed grip DL, but switched to opposite of my usual, just for grins. took it easy so as to not punish the R shoulder...
DL: 495 (PR) That was awesome. I tried an even 500 and couldn't bring the bar past my knees. Next time though, that sucker's mine
BS - 295 (+20 from 080728)
SP - 145 (+10 from 080728)
DL - 275 (+30 from 080728)
PR's on all...changed to thumb-lock grip - made a big improvement in grip strength for DL.
Forgot my socks this morning so wasn't able to use my lifting shoes (keep my shoes in my locker at the gym). Lifted in five fingers instead.
Squat: 167,170,160. Had a problem getting deep enough. After the 170 attempt stripped it down to 160 and went for two deep squats. But will count the 167.
Press: 75,77,80(pr!) So psyched. I have been stuck at 77 for way too long.
Only 2lb shy of my pr which surprised me considering my lousy squat today.
sq 275 300 310
press 165 180 185 (f)
Happy with this - just recovered from hamstring injury that made ME lifts impossible to do. I only lost 10lbs off my squat and 5 off DL.
Press: 85 PR
Squat: No rack or spotter, 75X3
Deadlift: 125 PR
Skipped the squat because we only have a smith machine (which I can't stand) at our station.
DL - 315X2 (PR) - Next time I'll try 330
SP - 150 (I seem to be stuck here)
BS: 275-295-315 (didn't count the 315 - depth) (-10)
SP: 125 (-15)
DL: 365-385 (Tied PR)-405(f)
Total: 805 (-20)
#96 Kathy - I agree - no shoulders today. They just didn't show up.
BS: 295 (-20)
SP: 165 (tied PR)
DL: 405 (-50)
Total: 865 (-70)
A month of traveling set me back.
Total: 515 (PR by 15#)
Good showing for me today:
SP: 145-155(F)-155(Current PR)
DL: 345-365(Current PR)-375(F)
While the shoulder press is finally making some small improvements lately, my deadlift has not gone up since early June - very frustrating!
CFT: 830 (PR by +10# and +30# over last CFT)
shoulder hilling me today, so I made up Michael.
18:20 Slow time....I think my calculations on the distance on the rd is wrong.
CFWU- 12 pu's @ 30 assist
Back squat, 1 rep - 250
Shoulder Press, 1 rep - 130
Deadlift, 1 rep - 375
Compare to 080728
Back squat, 1 rep - 245
Shoulder Press, 1 rep - 125
Deadlift, 1 rep - 370
BS 135- shattered last time's 95
SP 60- 5lbs better
DL 95- also shattered last time's 55
No pr's today
WU .5 walk on treadmill
cft as rx'd
squat 310 pr
press 160 pr
dead 380 pr
33 yr old male 190 lbs
WHOOO!!! What a day. Extremely happy with that total. Have been mixing MEBB days with Crossfit Metcons the last three weeks, and its really paying off. Hope everyone else has a great total today!
My 2nd Cft so far destroyed my last cft which was 855
squat 355 (40lb PR)
SP 185 (10lb PR)
Deadlift 405 (40lb PR)
5 Mins on treadmill
CFWU X 3
BS 235 (PR)
SP 115 (PR)
DL 285 (PR)
CFT 635 (PR)
bs: 255 (PR)
sp: 115 (PR)
dl: 275 (PR)
I don't do the CFT for fear of lifting heavy and hurting my slipped L4. Does anyone have a good sub WO for the CFT? Otherwise I subbed for today:
10 push press 10 x 95 x1 and 10 x 85 x5
10 dips 10 x (-100) x5
400 meters 5 x 2:00
bs 215 +10
sp 125 +10
dl 235 +10
+30lb from last cft - recovering slowly from shoulder and hip/back injuries
dl - 325
sp - 175
bs - 315
Was going for 600. Better get it next time.
Squat needs a lot of work.
Squat- 255 parallel
PR on everything!
Everything feels so much better doing it correctly!
The cert was a huge help!
a total difference of 55#
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Back squats 205, 235,265 lbs(not my best, my max was 275lbs)
push press 95, 120,135 lbs PB!!
dead lift 235, 275,300 lbs that is all the weight we have here, so that is all I could do, it felt good, I could have done more.
total was 700lbs even
BS: 365 355
SP: 160 155
DL: 405 405
Total: 930 915
made up the 5k yesterday. man that was a struggle 24:37. Almost 3 minutes slower than the previous 5k (21:50). Maybe the 8-11 Wod had little bit to do w/that.
Dead - 365-405-425f
Press - 170-180f-180f
Squat - 315-365f-365
940...10 lbs off my PR, but I went for a pr on my deadlifts, so I'm not upset.
Total = 845
BS 325 (PR)
Shoulder Press 135 (weak sauce)
Dead Lift 385
CFWU x 2
BS: 285 (PR by 10 lbs)
SP: 155 (Same as before. Shoulders hurting though)
DL: 305 (PR by 5 lbs)
I honestly think I could have maxed out a little higher if I hadnt of done 75min Time Trial last night on my roadbike! Legs were tired during the warmup from the hammering they took yesterday and the three previous WOD's.
Im only 2 months into Crossfit and Im impressed by the results.
I still think the exercise selection is wrong for the Crossfit Total.
Both the Squat and Deadlift work the Posterior Chain to much.
I think it would be better to have
I think the Front Squat seems to work the Quads a little more than the traditional squat.
The front squat is also a better approximation of the Catch in the Clean and the vertical position of the torso in the Snatch.
Regardless, I had to modify the workout because of a wrist injury.
225 * 5
285 * 5
315 * 5
365 * 5
405 * 5
405 * 3
135 * 6 Jumping Squats
I haven't even done a back squat in 4 years. Just front squats, DL and Snatches. Crossfiting since Nov 2003.
Despite the numbers not being so impressive, I'm making good progress.
185 was my first serious attempt. I felt like I had the energy to have done quite a bit more on the DL, but I felt a weirdness in my back and decided to call it quits for the day rather than try more weight.
Squat - 395
SP - 145 (pr)
DL - 395
total - 935
that work out was horrible. I feel sick.. i hate thrusters and i can only do 65 lbs because the other weight hurts too much.
Why I don't snatch...
Back Squat: 220 (-5 from PR; was alone and wary of pushing it)
Shoulder Press: 99 (a few pounds shy of PR)
Deadlift: 275 (match PR)
TOTAL = 594 (PR)
Although I didn’t PR on the individual lifts, it is a PR for my Total by 8 pounds. I’ll take it.
PR on total, but SP is STILL very weak...
ran 2 miles cool down.
Not a rx'd.
Front Squat - 271 PB
Bench Press - 212...didn't reach failure
Deadlift - 400...tough single
BS: 225 @ 16 REPS.
SP: 150 1RM. PR!!
DL: 225 @ 18 REPS.
BENCH PRESS: 230 1RM PR!!
FELT REAL GOOD ON THE PRESSES TODAY...2 PR'S.
REPS TO FAIL ONLY ON THE SQUAT AND DEAD LIFT. GOING FOR REPS ON THESE IS BETTER FOR ME.
BACK HOME NOW.
LIKE A ROCK
RURAL/METRO FIRE DEPT.
Squat 295# PR
Dead 335# PR
First time doing a mixed grip for my last DL because I failed at 295 for a palms back (supinated?) grip. Does anyone know why mixed grip made the DL SOOO much easier?
Proud of my new accomplishment. I was shooting for 800, and I rocked it. I also realized that I'd been using the 1# collars...so while the +2 on every lift is counted for the first time, it will be included from now on.
Press: 142 (+7)
Squtt: 277 (+12)
Deadlift: 392 (+27)
Total: 811 (+46)
Warmed up with Helen
140 M 22
DL 290(tied PR), 300(f)
CFT 575 (PR)
Gaining confidence in squat, but press is still struggling due to left shoulder aggravation. First time attempt 2x bodyweight deadlift. Not today, but someday. Alternating grip.
Not a PR by any rate since I'm still sore from the last round of WODs.
Sq - 225
SP - 115
DL - 185
Prolly overcautious on my bad back and knee, but I took the admonition of "Don't be Stupid" to heart. I'll live to CF another day...
M/22/174/5'5" - Josh
BS - 285(PR)
SP - 115(PR)
DL - 315(PR)
BS - 225(PR)
SP - 155(PR)
DL - 225(PR)
This is both our first CFT. Our goal is to increase by 100 total pounds.
"Every time you do crossfit a sweat angle gets its wings."
CFT 755, 40lbs. down from last.
DL 365 - 385(= previous PR)- 405(f)- 405(f)
Press 135 - 145(= previous PR) - 155(f)
Had to do DL first due to equipment availability.
This is what a friend of mine would call a "sub-marginal day." Glad I tried to hit DL 405 though, even though I think it costed me on the BS.
Only the Shoulder press today
Ankle is still no good
125x1x3rnds...failed w/ 130 @ forehead
Hey guys. I became fascinated with CF ever since the article in Musc. & Fit. a few months back. At that point I had just got back into lifting in wanted to wait until I was "in shape" before attempting the things I read in that artice and on this website. This is my first week and I am a WOD behind, today I did Monday's WOD. After round 2 (15:09) I found myself praying for oxygen and puking in the parking lot of my gym. This stuff is NO JOKE! Im loving it but am upset I could not complete the WOD. Few questions: Should I go balls out and end up like I did today or scale back on the weights or take longer rest b/w rounds? Just wondered what you guys and girls thought?
I really need to get better at presses. I did 135 last time and just stuck at 145. This time I tried 125 as a second and did it fairly easy and died on 145 adn was too wasted to go back to 135. Presses are kinda killing my score. The DL and squat were way higher that last CFT because I have better form now.
I also did 3 rounds of 25 GHD SU, Back Ext, and side to sides(44lb). Great overall workout. I love crossfit!!! It has helped me lose 30 pounds in 2 months!!!(I definetly had it too lose too. hehe)
Hung out with "Cindy" instead...
34 M 200
SQ - 375 Same
SP - 170 (-10)
DL - 475 (+20) PR
No weights so made up a metcon on the jungle gym.
5 rnds of
5 full extension MU's
3 vaults 4 feet/ 3.5 ft./ 3 ft
5 picnic table box jumps
B.S 405lbs/ +10
S.P 155lbs/ +20
Hit pr on my b.s and s.p but my d.l went down about 90 lbs...wasnt fealin the energy today
#99 - the problem with the smith machine is that it gives you stability. this limits your body having to do the work of stabilizing your core. the benefit of these free weight exercises is that they incorporate the whole body which in turns boosts your natural gh levels. if i was in your situation i would probably do the best i can with dumbells.
1st CF workout in 6 days due to vacation with no internet access. I'm glad its this one so I can see just how much I slacked. I was surprised because I still was able to better my total and its only been 3 1/2 weeks since I started CrossFit!
Back Squat-225 pr
Total: 515 compared to 445 last time
I decided since total just came up the other day I would start the 100 Days of Burpees challenge. I took today to get a start time for 100.
Burpees still suck, but after 7 mos of CF I was able to at least finish 100, in a shade under a decade(12:03).
I know there are a couple of these little doggies going out there but if anyone in the Dallas area cares to join in we could wrap this up on day 100 somewhere as a group.
The rules are on a couple of the message boards, find them if you want. Today all you've got to do is 1 burpee though so why not right.
A-NYC, long time no talk girly! Hit me up on myspace!
Just thought I would plug in and reiderate that incorporating crossfit not just as a means of training but more importantly as a way of life...focus, determination, the ability to push and persevere through the most difficult of life, knowing what it really means to be down and dirty tough in mind body and spirit, being able to see the good that all others posess and hlping them to achieve it and then some...........has all changed my life and continues to on a daily basis! I owe so much to the introduction of CF into my life, and to all of you who have been a part of this fantasmigorical journey!!!
Love you all and miss you all dearly!!
M 51 69 180 CFT
260/125/315 Off PR by 30lbs
Post: 15 muscle ups.
Saw a guy struggling with MU's. Coached him a little on the transition, and bang! he got his first one. Very gratifying.
Deadlift 315 (PR)
CFT 705 (PR)
Squat 195 (PR)
Press 100 (PR)
Finished with the burpee challenge (day 30) and CFE 200 m sprint x 8. Felt like a million bucks today.
This is my first post and I am looking forward to many more!
255x1 - failed
140x1 - failed
245+135+275=655 (have to start somewhere)
Jump Rope 250 single jumps
No high bar for squats at gym
Press: 145#, 165#(f), 155# (+10#PR)
Deadlift: 235#, 245#, 255# (+20#PR)
Also tested max pullups no kipping (chin to bar): 14 (+4 PR)
33 yom 230 bwt
bike 15 miles
subbed front squat 270 (+5 from last time)
shoulder press 150 (+5 from last time)
deadlift 445 (+20 from last time)
total: 865 still not near a pr with the front squat but better
came back about 30 minutes later and did AMRAP in 10 minutes of 75lb ohs: 66 reps
my form actually started to click more near the end definitely need more ohs work.
bike 10 miles home
685 NEW PR.
36 y/o male, 150#, 68"
WOD Back Squat 215, Shoulder Press 120, Dead Lift 255.
I just want to say congratulations to all. I see so many PRs on here it's amazing! Hoorah to all of those who have "Drank the Flavor-Aid". I love Crossfit and it has done so much for me beyond just the physical. It has reminded me that I was once an elite athlete and even though I let myself go, I can be again. I am 28 now and was at 245 when I got to Iraq. I now weigh 215 and continue to lose weight, gain strength and motivation. Crossfit has had a huge impact on how I view life and the world around me. Thanks for everyone's support and STAY MOTO!!! CONGRATULATIONS TO ALL!!!
total: 1035 (pr)
BS: 245, 265f, 265f
SP: 145, 155, 165f
DL: 335, 360f, 360f (SO CLOSE!)
Still down from 770 pr, but next time will be significantly higher when I hit the squat and the DL that I barely missed this time.
First CFT,just got back from San Diego level 1 cert. Those guys are awesome,they kicked our butts!
pre-HSPU & chest to bar pull up practise
tried for 325 on dl, but got scared after lifting it about an inch on the floor and decided to set it back down. try for 315 dl next time; stick with 300 on squat and ensure depth is good.
46 y/o male 155#
It's been a while for a full totat due to an elbow injury. Went with the 3 attempts per lift style today with approximately 3 minutes between attempts.
Squat - 253
Press - 135
DL - 368 (failed at 388)
down a bit due to the failed deadlift.
260 (PR by 4)
170 (PR by 2)
still nervous to go balls out on DL after tweaking things about three weeks ago
I was PRCentral today :)
Squat: 245 (+10) pr
Press: 120 (+5) pr
DL: 285 (+10) pr
Total: 650 pr
DAMN! Why can't I be in that beautiful part of the world instead of 103 degree Sacramento right now!?! Get some, Quinn!
CFWU x 3 (PUs and dips on rings)
Left rotator cuff wouldn't be happy about SP at this point still, so after warming up for BS (225lbx5x3x3) I decided to skip out today. Probably should have a strength substituion, but I somehow got the thought of doing 100 burpees for time in my head. Time approximated from wall clock.
100 burpees: Approx 10 min
Took suprisingly longer than I thought. Never stopped for more than a couple breaths, but it's really amazing how it adds up! Just means I need to push harder. Hopefully shoulder won't be bothering me for the next CFT, so I'm not tempted to do such inappropriate subs :P.
#185 Scale the weight/reps back so that you are able to finish the MetCon WOD (like monday's) in the same amount of time the elite times on here are being posted. A 3min scaled fran with 65 pounds really will do you a much more then a 10 ,15 or 20 min with 95 pounds. Learn the moves crank the intesity, scale the WOD, and Bust ass. It is perfectly Ok to want to puke in the parking lot, just stay away from the vintage and luxury vehicles.
Squat: 360 (PR)
Deadlift: 405 (PR)
Total: 940 (PR)
Dude! Where ya been?! Glad to see you up and kicking.
Some sort of strength WOD coming up for me.
My first CFT!
brought me back to the old football strength training days haha.....
I think the Crossfit Total and the 5k pop up so frequently partly because they serve as convenient 'easy' days. In this instance, an easy day is good programming, coming after that house of horrors on Monday.
Back squat, 315
Shoulder Press, 175
Back Squat: 205 (PR)
Shoulder Press: 95 (PR)
Deadlift: 235 (tied PR)
TOTAL: 535 (PR)
that chocolate martini and mojito and watching gymnastics until 12:15am REALLY helped me today!!!!
M/205/5'10" CFT - 785
Working on Deadlift form. . . .
I vaguely remember a great article on sit-ups that was posted maybe 10-12 months ago. It went through all the different varieties, and explained why the version with the abmat was preferred. I can't seem to find the article anywhere though. Looked in CFJ archives, and dailies. Anyone have it? If i recall it was 2 or 3 pages.
Shoulder Press: 115
sp- 130# no change, bummer.
BS- 380, had 400 at parallel but couldn't get past parallel
CFT again...means another practice PFA again for me.
Did better this time, but still not where I used to/want to be...
PUs - 63
SUs - 55
Run - 9:56
Squat- 335( Damn its hard going deep)
DL - 467 PR
Feels good to back in full gear. took a few weeks on my own program. This is much more motivating
Workout #1- 2000 Swim (1500, 2x250)
Workout #2- 45x10 BS
Almost exactly the same numbers as last time. Probably should of gone for 385 on the DL's. Missed 185 on the SP's this time. Hmm.. Need to get back around the 950 range again soon.
Get some, Go again!
Total = 825 (PR)
Back Squat = 315 (PR)
OHP = 145 (tied PR)
Deadlift = 365 (PR)
Pretty good day. Felt strong. Could have done more on back squat. Tried another 10 on Dead but didn't get it. Wasn't fully into in mentally like the 165.
Sq: 360 (+15) PR
Pr: 150 (+00) PRx
Dl: 325 (+00) PRxx
All 835 (+15) PR
x failed 155
xx failed 330
Question: while Presses and Deadlifts have clear success points -- you get that bar overhead on full extension or you don't.. you pull the bar up and shoulders back, or you don't -- Squats are less clear. You can go down part way, and just keep throwing more weight on, and go down less and less, eventually to the ridiculous extreme of a slight knee bend.
How do you measure whether you did a "real" squat for CF Total purposes?
BS = 370
SP = 175
DL = 375
To+al = 920
I always enjoy the CFT, but does anyone have any suggestions on how to raise my DL? I'm not sure if my technique is wrong or what but i have peaked and cannot get past 415lbs. Any advice would be awesome! Aloha everyone.
As I understand it, a "squat" in CrossFit is a below parallel squat i.e. the crease of your hip joint is below your knee, beyond the point at which your thighs are level with the ground. Full range of motion is key with CF.
Hope that helps
Only my second CF Total, so all new PR's
Did several of each with lower weights working up.
Back Squat - 150lbs (PR)
Shoulder Press - 80lbs (PR)
Dead Lift - 150lbs (PR)
Well, I felt pretty good about my weights -- until I read some other folks' results. Anyway, I got some starting points for the next time this workout comes up.
Back squat: 220.
Shoulder press: 110
M/28/BW @ 61kg
Squat: 95kg (+5kg from last time, 155% BW)
Press: 52.5kg (+2.5kg from last time, 86% BW)
No DLs 'cos I'm currently doing back-to-basics tech work on them. Doing maxes today wouldn't have done the process any good IMO.
Back Squat - 205 PR
Shoulder Press - 100
Deadlift - 295 PR
Crossfit total = 600
I am fired up about this.
Squat - 280 PR
Press - 125
Deadlift - 275
CFT - 680
Deadlift 1RM = 135kg
Shoulder Press 1RM = 45kg
Squat 1RM = 110kg
This is my first effort at CFT. Didn't have any spotters, so couldn't risk going too heavy.
Born to CF on July 28th 2008
BS: 225 lbs
SP: 115 lbs
DL: 245 lbs
Total: 585 lbs
First Crossfit Total
29 yom, 180 lbs
dropped 10 lbs on DL, others stayed the same
I notice most people have a higher max on deadlift than on squat. This seems counter-intuitive to me, not to mention my squat is a bit higher than my deadlift. Any comments?
1st CF Total
Back Squat: 205 - Felt sharp pain on outside of knee at 225
DL: 215 Knee pain again
OK, now I'm really going to stop skipping wods to surf. With that, work travel, vacation, and my hip injury (lingering probably because I'm not working it) the whole summer got behind me and I've done maybe 10 wods since June. Yikes! A CFT is pretty much worthless at this point so I did something else that shouldn't mess up tomorrow's wod too badly.
BS 45x10, 135x6
Scott - My DL max is way much higher than my squat. Even more than most people. I have no idea if that indicates an imbalance or just a difference in body type. I'm 6'0", 155 just for reference.
BS 87½ kg, 90 kg, 92½ kg (f)
SP 47½ kg, 50 kg (f), 50 kg (f)
DL 120 kg, 122½ kg, 125 kg (PR)
CFT 262,5 kg (PR, =579 lbs)
M - 33 - 5'10" - 180# BW
DROM Warm Up
CFWU x 2 x 10, with ring dips & deadhang pull-ups
45 x 2 x 5
65 x 1 x 5
95 x 1 x 3
135 x 1 x 2
Back Squat 3-3-3-3-3 reps: 175, 185, 195, 205, 205
Notes: Squats have been a pretty big weak point, so I rotated in a full ME day in lieu of the CFT. Finally have a new system for rotating in ME days that allows me to stick with the mainpage still.
Also playing with the above warm up to see what happens. Planning on going 2 x 15 once deadhangs and dips are stronger. I think it will pay dividends down the road on bodyweight type WODs.
335 squat, 195 press, 365 DL
im getting better but my grip on the DL keeps slipping on my last one
anyone have any tips???
thanks in advance
Press = #185 PR
Back Squat = #550 PR
Deadlift = #415 PR
total = #1150
Has anybody tried wearing the vibram five fingers for CF workouts? What are your thoughts? Advantages?
Warm-up: 3:04 row (779m); CFWU - 3 rnds.
As Rx: BS 265 + SP 145 + DL 355 = 765 (intermediate).
BS to 11-inch box. Weak DL today.
Back Squat: 290 (PR is 300)
Shoulder Press: 155
Deadlift: 385 (PR by 5)
Total: 830 (PR is 835)
Missed my 300# back squat today, not sure if it was because I worked today or if it was a heavy gravity day. I am happy with my deadlift though, because 385# is officially 200% my bodyweight of 192#. Of course, once I gain a pound I will have to make 390#.
Then: Tabata Pushups
Alive and well and living in Virginia Beach still, right next door to Elvis! Trials and Trib's of life, failed marriage, new business, preparing to affiliate, deaths in the family....al in the last 6 months. However, CFing like a madman still, never stopped and am grateful for all of the situations that life has delivered. Without struggle, there can be no growth.
Shoulder Press: 125
Back Squat: 275
BS: 315 pr
SP: 165 pr
DL: 405 down 10lb
BS=150 (legs still sore from last wod cycle)
SP=95 (failed 100)
DL=195 PR (failed 200)
CFT would have thrown a wrench in my current strength routine which is going to well to screw with. Resisted the urge to CFT today and did my workout instead:
3x5 work sets, warmups not included
Front Sq - 205, 205, 205 5rm PR
Press - 130, 130, 130 5rm PR
1x5 DL - 350 huge PR
3x15 of GHD situps and hip/back extensions after.
WOD as rx'd
Not the best result I've ever had, but drives home the point that I need to start squatting HEAVY!
S-235 (255f, 255f)
P-115, 125, 130
D-285, (305f, 295f)
S- 240, 245, 250 [-15 PR]
P- 125, 130, 135(F) [-5 PR]
D- 275, 285 (F), 280 (F) [-50 PR]
My squat form felt better today. I think I need to incorporate heavy DL's weekly, cause I'm way off; but at least I can say that I'm not rounding.
JroCK, its good to see you post again! I think many of us in hear miss reading your commentary. My condolences for the hardships you have been going through.
145 + 70 + 105 = 320 (last CFT was 230)
4.87x Body Weight
#253 I do most of the metcons in the five fingers and love them, but with the heavy lifting I gets the shoes.
Shoulder press 190
Total = 940
Crossfit Total: 865
total 915 PR (+50) will hit 1000 by year's end
BS 345 PR (+30) failed at 355
SP 155 PR (+10) Shoulder pain prevented more
DL 415 PR (+10) lost form
No access to barbell and weight plates today, subbed:
"2 minute Total"
Max reps for each exercise in 2 minutes; rest 3 minutes between exercises:
Push-ups - chest to deck, arms to full extension
Air Squats - deep, thighs below parallel
Jumping Pull-ups -arms from full ext. to chin above bar
Push-ups : 48
Squats : 80
J Pull-ups : 50
2 min total : 178
Last CFT : 740
295 = Back squat, 1 rep
135 = Shoulder Press, 1 rep
295 = Deadlift, 1 rep
#265 back squat (deep)
#305 Dead lift
#105 Shoulder press
#675....lame, but a new PR on all 3!!
Started the CFT with the intent to leave out shoulder press, worked up to 328 for squats then went to deads and about three different places in my leg/hip/back started barking at me. Took that as a message and ripped out an Annie in 5:23 for a new PB by 10 seconds. Sit-ups are everything for me here because the doubles were all unbroken.
horrible day over 100 lbs off pr total
First max effort on three lifts in seven years.
Although max on bench press at that time and not shoulder press.
BS 300 lbs
SP 155 lbs
DL 400 lbs (pr)
Total 855 (pr)
350 bs -pr
475 dl -pr
1005 total -pr
Total: 840 (850 pr)
Press 115-120-125f (L.elbow is my limiting factor)
Wt'd Pullups 75-85-90pr-100f
145, 155 (+10 PR), 160 (f)
Clean and Jerk
175, 185 (f), 185 (+?? PR)
Total: 340 (154 kg)
In the spirit of the current Beijing Olympics, I opted to test out my Olympic Total instead. This was pretty good for me, as I hadn't done more than a 145 clean and a 165 behind the head jerk before. I weighed in at 146 this morning, which would put me in the 69 kg class. To put things in perspective, the winning total from Beijing was Liao Hui with 348 kg, including a 158 kg snatch which beats my total alone.
Didn't do CFT:
30 kb swings
20 ghd hold/kb chest press (left arm)
20 ghd hold/kb chest press (right arm)
30 squats while holding kb between legs
I forget all the weight and what my time was but it was a good last crossfit wod nonetheless. I'm going back to school and starting soccer pre-season, which I'm not nervous about at all b/c crossfit more than prepared me for it, so I won't be doing crossfit until about November. Then I'll get back to crossfit and work on my strength so I can do the CFT.
bs 300 (pr)
dl 375 (pr)
825 total (pr)
need to increase my weights more on the wod's that come up if I'm going to improve.
Wasn't feeling it today.
BS - 280 down 10lbs.
SP - 160 down 10lbs.
DL - 320 tied PR
Press: 175 (Can't get this to go higher)
Knees are in still in recovery and might actually need to see someone about them.
Clark and Heather it was nice to meet you both.
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
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 1
Deadlift Warm Up: 95lbs x 5–5 – 135lbs x 5 – 205lbs x 3 – 250lbs x 2
Deadlift Attempts: 315lbs x 1 – 335lbs x 1 – 345lbs x 1 form not great
4 minutes rest per attempt.
Crossfit Total: 725
Compared to 080728: 710
Foam roll after
Press: 175 (Can't get this to go higher)
Deadlift: 425 (PR)
Total: 965 (PR)
Squat: 235 (pr x 10#)
DL: 285 (pr x 10#)
CFT: 635 (pr x 20#)
I think you make a good point. From my general understanding, the heavy strength lifts, in particular the squat and deadlift, are best for natural testosterone production.
If this point is true, then you would expect the "disgruntled" people, to completely reverse their positions once they became aware of it.
amrap in 20 of:
5 rounds + 3 push-ups
post 5k run on treadmill
cft tonight after clients.
Squat - 180 PR
Press - 75 - it won't go up! =[
DL - 200 PR
Total = 455
I've heard Coach a number times say he wishes we could scientifically prove the neuroendocrine response with serum hormone levels at intervals after these wods to once and for all quiet the skeptics. I think anyone who's been around barbell training for awhile knows the benefits of the squat and DL on overall strength and muscle mass. The new folks here mistakenly see the CFT as only a "test" and not a true workout. It is probably the most powerful total body strength wod we do, if done correctly and with maximum effort!
First ever post today and I'm looking forward to many more in the future.
BS - 245, failed at 255
SP - 135, failed at 140
DL - 275
Also looking forward to increasing those numbers, see you tomorrow.
CFT = 895 (PR by 10)
BS = 335, SP = 150, DL = 410
sq 345, new PR
pr 165, old PR 170
dl 415, old PR 420
Total 925, new PR
gained 50 on last month's total
SP - 150 (PR is 155)
BS - 285 (new pr - old was 255)
DL - 345 (new PR - old was 325)
Total - 780 - new PR (old was 735)
Still really sore and tired and unmotivated. Probably time to take a day or two off. It's just so hard to take any time off from CF since this is the only thing in the day that I look forward to here in Iraq. Just a few days short of the 1 year mark. Only 3 months left.
Last total was 960.
press needs work, but it's a start >:O
135lb press (tweeked my kneck and stopped)
220lb back squat
300lb deadlift PR!!!! welcome to Puerto Rico!!!!
655 total and feeling great about it
165 lb back squat
80 lb press
225 lb deadlift
5 sets of 10
Kept things light since I'm just easing back into it. I'm happy with the 15 reps of thrusters considering how sore I am from Monday's workout. haha! I guess I'm bound to be sore after taking a long break like that.
Squat: 245 (no change)
Shoulder Press: 130 (+5)
Deadlift: 320 (+15)
Total: 695, Intermediate Category. I'll take that.
My deadlifts have been making some crazy gains the past totals, great stuff!
Did this on Monday.
DL - 220 - up 10#
BS - 190 - up 5#
SP - 90 - same
Goal is 525 by the end of the year.
21-15-9 for time:
Then crossfit endurance workout: 8 X 100 at 100%, barefoot on grass.
Hmmm, my memory is not as good as I thought! Turns out I mixed mondays and wednesdays endurance workouts into one. Oh well, it was still hard :)
This is the first time in months that I've done CFT...and I'd been playing basketball for a couple of hours, so maybe I could've done better...
cross fit for 2 weeks now, feeling great
735, a bit of a drop from last time. However, I took the last week off (just did 4 or 5 medium to long runs) so I'm not unhappy with it.
Shooting for a new PR in a couple of months, targeting 775.
Press: 125 PR
Deadlift: 300 PR
New CFT as I have now attended a Lvl 1 Cert in VA & recieved proper instruction.
Total: 754.5 (PR I love crossfit, good day even if I missed my 400 DL)
Sorry I ment 854.5 total, I lift not add
135 felt back round at 130 and at 135 my knees went inwards (same weight as last about 2 months ago)
70 down 5 from the last, which was also down 5.
190 and pulled something in my back doing this one. 185 felt pretty decent tho. (185 same as last 2 months ago)
Next time, don't try to set a PR knucklehead.
BS: 215, 220, 225 (PR by 5#)
SP: 80, 85, 90f
DL: 155, 170f, 160
Total = 570
Oops. Previous post DL's should read "255, 270f, 260"
dl 145x5,195,235,325,415,445(3/4--hip bent)
cft = 840
cft = 860 7/29/08
dl 145x5,195,215,235,325,415,445(3/4--didn't lock)
cft = 845 7/9/08
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)
dl 145x5,195,215,235,325,415,445f (2 inches)
cft 825. 4/5/08
cft 825 1/2/08 vs
cft=855 on 11/28/07
15 min ellip wu 18/18
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)
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
back squat- 275
Shoulder press- 135
dead lift- 290
Back Sqt 330
Shld Prs 190
My last CFT was b/s 300, s/p 185 & dlft 345 for a total of 830 for today improve of 75# from last CFT.....nice!!!!!!
Can't explain the huge difference, any ideas?
Back Sqt 325
Shld Prs 145
Total 885 PR
Am I the only one dwelling on the Hungarian lifter's dislocated elbow? I wish I hadn't watched that video, it's still playing on a loop in my head five hours later.
Can't do a total, don't have a full set of plates yet.
BS 295 (Pr +20)
SP 160 (Pr +5)
DL 350 (Pr +75)
805 (PR +100)
Skipped last CFT,
Deadlift = 385 (+30*)
Squat = 285 (-10**)
Press = 135 (same)
*I pulled this back in January, but until today I haven't been able to pull it again.
**I tried 295 twice, but couldn't reach the parallel-thigh position. I think when I attempted this last time, I counted it anyway.
Yeah I know, the squat needs work. Started doing 5x5 squats every off day about 2 weeks ago. Already feeling stronger with it. Give me 6 months, hoping to get that closer to 300
I didn't do the last CFT, but now I wished I did just to see the improvement. I have been doing CF for 4 weeks and it's amazing the difference in how I feel!!! Thanks, coach.
CFT = 860 (PR)
bs: 256 (pr)
dl: 316.5 (pr)
This is my second week of crossfit, my first 1RM in all of these, and my first shoulder press ever.
3 months after ACL surgery, almost back to my
BS: 185 (could have gone heavier didn't want to push the knee too much)
SP: 100 (pr)
DL: 235 (pr)
Been on CF for three weeks.
back squat 410 (tied PR)
shoulder press 185
deadlift 425 (new PR)
crossfit total 1020 (new PR)
115 overhead press
PR = 265
Back Squat - 290
Shoulder Press - 175
Deadlift - 345
happy about that one
#33 well I don`t have enough wt to max for dl,bs so i tried the ladder 12345678910 w/ the 45# thrusters. I got done w/ set 15 and I was hurtin preaty bad and i still needed to go to work. ALL day my legs have been crampy!!!!!!!!!!!!!!
I totaled up the thrusters and i did 855 in 55min!!!! I can`t believe i chould do that many and live to tell about it.
665 (PR) (235, 125, 305) BW = 149
Back Squat- 460
Shoulder Press- 255
PR Deadlift by 5 lbs.
2nd Crossfit WOD, still hurt from scaled pullups
Squat - 245
Shoulder press - 105
Deadlift - 295
Total = 645
metcon 20 min rounds
12'rope climb ( new mannila rough!! )
10 kb swings ( full )1 pd
10 wall ball shots 20ish# sand filled basketball
took a wallball off the face close call I think I want a dynamax. I'm losing fat at a good rate strenth and endurance improving. this Koolaid is great.
BS: 360 lb.
SP: 175 lb.
DL: 410 lb.
Total: 945 lb.
squat - 355
shoulder press - 145
27 yom 6'2" 155#
Pre: CFWUx2 (GHD situps x1)
DL 135# x10, 185 x5, 225 x1
SP 45# x10, 65# x5
SQ FS 95# x10, BS 135# x5
WOD as rx'd:
Post: 1000m row at 90% 3:54
Felt pretty good but tired from tabata something else done yesterday with SP with 45# subbed for situps. Could have gone heavier on DL and SQ, but took it a little easy.
feeling weak today
My body is still hurting from the GHD sit ups. In some ways I feel like this was a PR...but it wasn't. However, I didn't go down.
Last time. 225+130+365
CFT = 720
SQUAT: 315 (PR +15)
SP: 165 (tie PR)
DL: 405 (tie PR)
Total: 885 (PR +35)
Back squat: 265
Shoulder press: 125
Dead lift: 275
S - 335
P - 165
D - 315
CFT = 805
BS - 185(PR)
SP - 80
DL - 225
DL: 255 (265(f))
No longer affiliated with a gym and no squat rack in the garage, but I have an Olympic Platform so I focused on snatch (which makes sense since I am leaning a lot toward Olympic lifting)
Burgener warm up with pvc, then bar, then bar +30
Power snatch Bar +30, Bar+50
2 x Snatch+3OHS at 115
Some C&J (all split jerk) work
135 clean + shoulder press
135 clean, front squat, jerk
175 clean, front squat, jerk, jerk
175 clean, front squat, jerk, jerk
205 clean (f)
205 clean (f)
205 is usually very managable for me. Soreness in right hip flexor...doing the workouts the last cycle really wore me down, but appreciated the work.
150 more GHD sit ups tomorrow, but no more GHD for me so looks like mods will be the norm for a while.
PR Total: 925
shoulder press: 150
PR Total: 710
total = 915
Round two of face to face crossfit total to Filer.
Total = 680
Nate subbed 1.5 pood kb
12 full rounds
Much love to all of the trainers and participants at this past weekend's cert in VA Beach.
CFWU2, BWU w bar
BS (low bar)
135x5WU, 155x5WU, 185x3WU,
125-130 (+5 from last)
135x5WU, 185x5WU, 225x3WU
CFT = 620 (no change)
Post: DL 225x5
SP is coming back up after I changed to a narrower grip about 3 months back.
5 lb drop on DL is because I tried the jump from 265 to 275 on DL rather than a more conservative 270 as per last time.
I think some DL work may be in order to get over the 270/275 lb sticking point. I've been so far reluctant to do any other strength work because my numbers ARE climbing by just doing the WODS.
#101 Kelly Moore you should be in Beijing - Nice!
10 more than last time
5x 45# barbell
BS - 140LB PR
SP - 70LB PR
DL - 175LB (Above BW of 155) Definitely a PR
First actual CFT (Surprised myself at how much I could lift. Happy with my results)
Afterwards did a made up wod as follows:
5 sets of 15 resp of each within 20 min
25lb plate med ball cleans
box jums 16"
25lb plate (kettlebell sub) swings
Getting my oldest daughter in the mix. She loved the workout.
Im going to NY for the Tunnel to Tower run in September/me and some of the guys from my station would love to go for a day to the crossfit affiliate in Manhattan.
forgot to put my total
BS: 225f, 225, 245(pr)
SP: 135f, 130, 135(pr)
DL: 352(pr), 362f, 362f
Total: 732 - PR by 21
CFWU + Jump Rope x 3
BS 3x 245#
SP 1x 160#
DL 3x 235#
3 sets of 15 sit-ups after
BS 345 missed 365 and almost died
I did the same thing I did last time, I wore myself out on the squat
BS - 215 (pr)
Press - 125 (pr)
DL - 285
TL - 620 (pr)
cardio - 45 min
DL: 405 (Couldn't lock out 410, so close!)
Felt alot better on this CFT. Still below PR's on Shoulder Press and Back Squat. DL = PR.
3rd CF Total
SP: 145 (+10)
BS: 245 (+10) Dumped 275.
DL: 355 (+10)
CF Total: 745 (+30)
Gained 10 on each. Form on DL was not great, but could probably have lifted more.
1st CF Total with Becci - great for form critique.
Back Squat: 295 (PR) Training deep squats has helped
Shoulder Press: 115 (dropped 20 lbs) Some shoulder issues
Deadlift: 335 (PR) Watch form don't get sloppy
a bout 100# down from my best, but wasn't really feeling it today, so better than I thought.
back squat 275
press 155 (PR)
DL 345 (PR)
775 Total (+20)
CF total 895 (up 40 lbs from previous) bodyweight up 7 lbs after vacation.
Went with Michael today instead.
Tactical Strength Challenge events:
DL: 445 (interupted by a call, so only 2 attempts)
DH Pullups: 18 (didn't have it today)
KB Snatch: 108 (ditto)
6 115# squat snatch
9 ring dips
12 box jumps
955# I think that's a PR by 1#
Total: 665 (All weights same as last CFT)
Need to start work on my BS.
BS: 295 (had to use smith machine)
TOTAL 790 OFF QUITE A BIT;1ST HEAVY DAY IN A WHILE
BS - 285
SP - 130
DL - 380
CFT - 795, 20lb improvement!
S - 335 lbs
SP - 145 lbs
DL - 385
Total = 865
195 lb BS
140 lb Press
305 lb DL
All PR's....getting stronger slowly but surely
24 yom - 160
BS: 46kg/101# ( cleaned from floor - no rack )
Total = 325
Squat 295 (PR by 20)
Press 155 (missed pr by 20. AC joint still hurts)
Deadlift 335 (PR by 20)
Hooray for my right leg. It's finally contributing to the work outs.
A good day!
Squat: 62 kg - PR was 55kg
Press: 32 kg - PR was 33kg, tried for 34 but didn't have it..
Deadlift: 189lb - PR was 80kg (176lb)
Total: 395.8lbs (previously 369.6)
Plus yesterday's 12 & today's 13 burpees for the Female CrossFitters Burpee Challenge; note to self: don't forget those burpees on a rest day!
Squat: 57.5 kg (3x5)
Press: 30 kg (2x5,3)
Deadlift: 85 kg PR
Total: 173 kg / 380 lbs
BS 95kg (PR)
SP 62.5kg (PR)
DL 145kg (PR)
CFT 302.5kg (PR) ~672#
Plus 50 K2E for cool down.
CFT: 270kg (595lb)
I joined the 800 club today!!!!!!!!!
135 press (pain in shoulder, one and only lift)
315 dead (405 fail, 365 fail)
all PR since its my first on record
#123 u are a strong mofo !!!!!!!
#246 i thought my dead would be higher than back, too
DL: 495 CFT=1040 900 here i come. and look out 1000
MGySgt. USMC M/46/6'2"/202
Coach, You have designed one heck of a frustrating yet humbling program. I am hooked.
SP PR is 145 Today 140 = -5
SQ PR is 250 Today 245 = -5
DL PR was 365 Today 375 = +10
Previous 760 Today 760
Thank you for all that you've done.
M 37 5'10" 148#
No barbell. As usual, subbing APFT.
2008-08-13: 44 PU, 72 SU, 14:32.48 run = 257 pts PR
2008-07-28: 47 PU, 63 SU, 14:51.69 run = 248 pts
2008-05-30: 46 PU, 66 SU, 14:57.85 run = 251 pts
wu: 400m run, joint mobility, 2x10 cfwu
Poor CFT today
BS - 100kg
DL - 170kg
SP - 85kg
still sore from catch up WOD's
did crossfit total after running 5k (mistake)
shoulder press 175-no improvement
squat 265-went down failed 285 and 275
I play college baseball and i have been doing crossfit all summer. I feel like im in the best shape ive ever been in. But im dissapointed i have to go back to school and start doing the team workouts again.
Run 5 K and then did CF total. No improvement, but felt OK
Shoulder Press 35kg
1st CF Total
This is my first CF total workout. I am just starting Crossfit thanks to a motivated AND sadistic friend of mine. For this workout, my focus was correct form and trying out different weight since I have not done many of these movements in a long time. I look forward to seeing what kind of results I have in a month or so.
First total and heavy lifting for a couple of months. Right shoulder still injured. Still have problems positioning bar for squat and didn't wanna go to heavy on the DL. SP actually feels good but I'll go easy until I feel 100%.
First CF total.
DL: 264lbs (PR by 22lbs)
shoulder press - 145 (almost had 150)
deadlift - 340 (pr)
squats - I felt like something different so I did 1x20 reps at 175 lbs. I took a couple of breaths between each rep once I got above 12 but no rest otherwise.
SP 1RM = 43kg/94.6lb
BS 1RM = 75.5kg/166.1lb (PR by 7.5kg/16.5lb)
DL 1RM = 115.5kg/254.1lb (ran out of weights!)
CFT = 234kg/514.8lb (PR)
Said I was going to buy more weights after last CFT ... better go do it tomorrow!!
1st CFT (SEP 07) = (205,155,300)660
2nd CFT (APR 5 08) = (285,175,295)755
3rd CFT (May 30 08) = (295,175,315)785
4th CFT (June 08) = (315, 155, 345)815
5th CFT (AUG 14 08) = (335, 165, 335) 835
It went down like this:
BS - 45,135,225,335(bad ROMx2, then better)
SP - 45,135,185(fx2),165, 175(f)
DL - 135,225,355(f),315,335,345(f)
Good Improvement from Last Time!
Goal was 850 going in... Boo Yah
squat 175 (PR)
deadlift 200 (PR)
PR for CFT by 20#
depth on squat was iffy
255 - 265 - 275 (f)
135 - 155 - 160
275 - 295 - 315
25/ m / 185#'s
20 min run to rec center
20 min run back home
BS 285 (PR +5)
DL 335 (-5)
CFT 755 same as last time
Ted A ~no 193. thanks very much. Smiths would be a measure, but a measure of no value as I expected.
I will try and get (the very fat) gym manager to get a rack. Almost as much chance as GBR winning a weightlifting gold (we don't have a men's entry).
Back Squat 70kg
The back of my shoulder started hurting during the BS. Trying to put the bar just above my shoulder blades instead of it sitting on my shoulders. The pain just got worse with each rep. By the time I was trying SP and DL the pain was running down my arm. (The pain is till there this morning)
I usually always find the wods hard but fun. No fun last night.
goal: 500 lbs next time!
also maxed bench as an afterthought: 150lbs (i'm adding 185lb bench to my goal to be as strong as i was in high school) cross fit should def. help!
135 (with dip), 235, 255 = 625
next 135 clean, 275, 295 = 705
Second CFT. I have added 75 pounds to the total in under a month. Also felt I squatted and deadlifted much strickter after watching the vids from Ripp the past few weeks and practicing.
I only have a 300 pound olympic set in the garage so I can't DL or Squat to full max, but I was not going much above three bills this time anyway. Still need to pick up some more weight.
135 x 10
205 x 5
225 x 3
255 x 1
275 x 1
285 x 1
300 x 1
Bar x 10
95 x 5
115 x 3
125 x 1
145 x 1
155 x fail
155 x 10
205 x 5
255 x 3
275 x 1
300 x 1
Ran out of weight.
Total 745 (Up from 670)
Back squat 120 ( I did one at 125 but "iffy" not sure I make it to a full squat, so won't count it this time.
Total: 340 PR, getting stronger..
squat 275 (pr)
sp 150 (155 failed)
dead 345 (355 failed)
150# press was easier than 145 - I just had to get mad and fast and aggressive
I got 155 over my head - which usually is the hardest part - this is good
BS 305 (pr)
DL 365 (pr)
BS - 335 (tie PR)
SP - 135 (previous PR 145)
DL - 365 (tie PR)
Total - 835 (PR)
Paul - First time Cross fit total.
BS - 275
SP - 125
DL - 225
Total - 625
Squat: 195, 215, 235
Press: 115, 125, 135
Deadlift: 185, 205, 224
first crossfit total: 855
First time on Cross Fit Total
CFT Score 635#
CFT/BW = 3.85
SQ 355 PR
SP 150 PR
DL 360 PR
first Crossfit Total
CFT score 860#
good start - definitely room to improve
SQ - 320
SP - 175
DL - 385
Shoulder Press: 177.5 (PR)
Total: 877.5 lbs.
I'll take the 2.5lb. PR.
CROSSFIT TOTAL (still behind)
Back squat, 1 rep 375(PR)
Shoulder Press, 1 rep 170(PR)
Deadlift, 1 rep 360(PR)
I honestly cannot believe how much this program has changed my whole outlook about what fitness is. I have been CFing for a little over 2 months now. Prior to CFing i was strictly a weight training (chest day, arms, back ect...) person. My very first CF total was 845 on 6/19. In 2 months my squat went up 20#, SP 15#, and DL is up 25#!! This is staggering to me and a true testament to the program in my mind. I would have never imagined a non weight specific program could produce results like this. Not only has my overall strength increased, but my endurance and running capacity have jumped leaps and bounds. I am so thankful i picked up that one edition of a muscle magazine that just happen to have a story on CF and what it was about. Thanks coach!!
Way off my PRs from Last Time
Felt weak, prepared weakly, got weak results! Yay!
Total: 775 (pr 810)
BS = 200
SP = 110
DL = 170
Total = 480
300 lb (New PR, last time was 275, time before was 295)
145 lb (down 5 lbs from few last times)
425 lb (up from 365 last total and 405 last 1 rep DL max)
870 lb, up from 810 June 3rd.
(Down from 196 lb June 3rd)
225, 245 (little high grion hurtin)
Did it today, 8/14/08:
Back Squat: 275 with a nudge up.
Shoulder Press: 145 with a nudge up.
CFT=500 (30# PR)
325 (failed the first 3 times b/c I didn't go down far enough, but got it on the 4th attempt, with a spot)
155 (got it)
275 (went way too low weight on this one)
080728 - 585# total
BS - 265
SP - 95
DL - 225 , 230 F (Glued to the floor)
080814 - 635# total
SP -105 , 115 F
DL - 255
Didn't try heavier on BS or DL, they felt heavy enough.
M 42y, 5'7", 150
Crossfitting since 07/14
"Who is this clown and why is he following me? "
Total: 911 lbs
My total was down a little bit probably because of the bike ride I did on our rest day and the sore core from the GHD situps we did last week.
My daughter is 11 and only been crossfitting about 6 weeks. This is her first crossfit total.
BackSquat: 80 lbs
Static Press: 45 lbs
Deadlift: 110 lbs
Total: 235 lbs
Great job Arilyn! We taped the workout and I will be post it once I have it up on my youtube account. Watch out Kalista!!!
BS 225 (-50 lbs)
SP 135 (TIE)
DL 315 (PR)
Quads were sore, shouldn't have abused rest day. Squats were way down.
total of 745#
Restday today. Did a handstand in the rings today! looked like s**t but I did it.
have fun, Johan
total: 720 (BS on Smith machine)
That's a PR!
BS 185 / 220 / 250(f)
SP 95 / 135 / 160
DL 225 / 275 / 320
Back Squat: 315
Shoulder Press: 140
Back Squat: 305
Shoulder Press: 140
BS - 385/405x2 Failed (went down, but not up)
SP - 165/175x2 Failed (got stuck halfway up on both)
DL - 385/405F/405! (PR since College-1995)
Totatl - 955 (40# improvement but still short of the goals I set for myself.)
BS: 3x45,3x135, 1x185, 1x225, 1x285 (form getting a little shaky here).
SP: 3x45, 1x95, 1x115, 1x145 (tough one).
DL: 3x135, 1x225, 1x365, 1x400, 1x410(failed, only got the plates about 4 inches off the floor, couldn't get above my knees....grrrr!)
Squat - 290
Press - 130
DeadL - 400
Total = 605
BS 5x185 (way below parallel, further than I normally go)
Total = 940
press 45x5,95x5, 115x5, 135x5,155x3, 185x1
deadlift 5x95,115,135,185 3x225,3x275, 5x315
then did thursday workout 31 min
been crossfitting for 9 months (former "bodybuilder" type lifter . . .)
sh. press: 85#
deadlift (my specialty : ) ): 215#
whoops didn't total the cf total: 485
265 bs (PR by 10) - went up really easy
protecting the shoulder...
squat : 90kg
press : 47.5 kg
deadl : 115 kg
CFT : 252.2 kg
bs 120 k,sp 52.5k, dl 147.5k.
same as last time,felt stronger and technique much improved,but gym was closing and didnae get a chance to push it
in this order
SP : 60 kg, 132
BS : 117 kg, 258
DL : 132 kg, 291
CFT : 309 kg, 681 lb
9 kg better last time, but need to test CFT in another order next time : not sure it was the max because no rest between BS et DL...
M/28/6'2/195 Martial Artist: TangSooDo - 3.5 yrs
- 7 min. of Elliptical
WOD: CrossFit Total
Back Squat: My goal was 225
Set 1: 75 x 5
Set 2: 105 x 3
Set 3: 125 x 2
Set 4: 155 x 1
Set 5: 180 x 1
Set 6: 190 x 1
Press: My goal was 165(PR)
Set 1: 115 x 3
Set 2: 130 x 2
Set 3: 150 x 1 -F,F
Set 4: 160 x Did not attempt
Set 5: 165 x Did not attempt
Deadlift: My goal was 365
Set 1: 250 x 1
Set 2: 290 x 1
Set 3: 330 x 1
Set 4: 350 x 1
Set 5: 365 x Did not attempt
CrossFit Total: 670
Squat 225 (PR at full depth)
Press 115 (PR)
Total 605 (PR)
I did these competition style (only 3 attempts) had great form on all lifts and definitely could have gone higher, just didn't expect to be so strong.
30 Minute run 3.5 miles
DL 315 PR
SP 145 PR
shoulder press 80lbs (I suck!)
Squat 245 X 2 (Suprised myself!)
Deadlift 275 w/ a lil bit of help from my spotter
First time I ever maxed out a deadlift or squat, could've gone 10 more lbs on squat.
My first ever Crossfit Total!
Total: 570 lbs
By the way, the PDF that describes the Total is really helpful. Thanks for posting such clear instructions.
I feel like my squat is weak. I did discover the secret to increasing deadlift though, just keep adding weight but don't add it up until you hit max! That way you can't psych yourself out of a lift. I broke my PR by 25lbs... It's like a jedi mind trick.
BS: 375 (could have done 385 easy but got greedy and went for 390 on my 3rd attmpt. ugh)
PR: 170 (pr)
DL: 375 (pr) I felt like i could have gone bigger on this too
Jim 48/M/160 BS:285 SP:135 DL: 325 total: 745
Mark 28/M/230 BS:225 SP:150 DL: 345 total: 720
Squat - 335
Shoulder Press - 195
Deadlift - 345
Total - 875
26 / M / 185
DL - 355
SQ - 265
SP - 145
Total - 765
First time doing it. Adding PRs for all of them is 815.
back squat: 235
shoulder press: 130
Dead lift: 255
Back squat: 255 - failed first attempt
Shoulder press: 135
Dead lift: 265
Squat - 315
Press - 145
Dead - 315
Total - 775
stayed the same with the sp and dl but had a jump in my bs. Felt weak and injured coming in but came out with a new CFT pr. Still left feeling injured though.
I made up the crossfit total (cft) today. I didn't want to do my absolute 1RM since I had no squat rack, no spotter, couldn't dump the weight, and have a golf tournament the next 2 days.
So I gradually worked up to a set of 3 of each to estimate my 1RM:
38 lb Shoulder Press x3 = Estimate 1RM = 41.8 (Actual PR 45 lbs)
43 lb Back Squat x3 = Estimate 1RM = 47.3 (Actual PR 45 lbs)
83 lb Deadlift x3 = Estimate 1RM = 91.3 (PR -- most previous was 80lbs)
Actual CFT = 164 lbs x 3 (Estimated CFT = 180.4)
Thats a PR on Deadlift by only 3lbs. No PR on Shoulder Press or Back Squat but i didn't push it as much. I'll push the PR's after golf season!
done day rx'd 8/13/08
breakfast: run 46 minutes = 6.1 miles
had to rush it. popped blister on left hand and had no time to tape up to finish 3rd rep of dl. felt like i coulda lifted way more if not for that.
WOD as rx'd
SP 60kg.......5kg PR
BS 105kg......10kg PR
DL 150kg.......5kg PR
Total 315kg or 708lb and 25kg PR
Total: 965 (10 off pr)
Was happy with this, as I'd started on the scheduled day and had no gas in the tank, took a rest day, then did this, pretty close to pr.
BS: 145kg/319lbs (PB from 130kg)
SP: 62.5kg/137lbs (PB from 60kg)
DL: 140kg/308lbs (PB from 130kg)
First time I stuck to the 3 lifts format. Posted today, because the "annoying itchy bite" on my thumb I went to the ER to check out right after the WOD resulted in 3 days in hospital getting IV antibiotics.
I thanks Dave and Brian for pushing me.
33 burpees +vest
M/5'10"/175 lbs/ age 20
BS 2 WU @ 130, sets=200,215(PR),225(PR)
SP 1 WU @ 60, sets=100,120(PR),125(F)
DL 2 WU @ 110/200, sets=270(PR),275(PR),280(PR)
85x1, 90x1, 90x0
45x1, 50x1, 50x1
120x1, 130x1, 135x1...PR!
deadlift = 315lbs.
shoulder press = 135 lbs.
back squat =245lbs.
I notice most people's deadlifts are higher than their squats. I must be doing something wrong!
Jeff @ home
BS- 330 in oly shoes to ball
DL- 415 stopped there.
BS 125kg (pr)
bs 195 lb
sp 120 lb
dl 135 lb
92.5 kg (PR)
220 kg (PR)
TOTAL: 160 + 92.5 + 220 = 472.5kg = 1039.5 lbs
GOAL: 500 kg/1100 lbs
BS - 226
SP - 89
DL 265 (stopped there since my back started rounding)
BS: 275, SP:160, DL:305, Total = 740
071226 - BS: 275, SP: 153, DL: 330, Total = 758
071128 - BS: 270, SP: 158, DL: 330, Total = 758
070901 - BS: 265, SP: 148, DL: 319, Total = 732
070704 - BS: 275, SP: 145, DL: 287, Total = 707
070601 - BS: 260, SP: 145, DL: 290, Total = 695
CF first timer.....
Shoulder Press 132
Dead Lift 242
Total - 594
DL 355 (felt bad, so didn't push it)
BS 345 failed 360 last time 355
SP 165 failed 175 last time 170
DL 370 failed 385 last time 385
Working on depth on squat so I suppose my numbers will stay down until I get stronger at the transition. My other lifts I guess I was just not feeling it today.
Must do better next time
total 645 p.r. by 25
BS - 280 (275 last time)
SP - 140 (70 w/ left arm last time)
DL - 295 (310 last time)
total = 715 (PR)
last full total = 710
Surprised with SP, especially coming off injury & rehab to my right shoulder. 140 went up easily, matching my PR. Could have gone higher on BS, but wanted to get a legit squat before going too high. Not pleased with DL, could feel that my back didn't have it today...tested squat clean max 2 days ago.
BS 210# (barely) - PR
SP 110# - PR
DL 300# (finally) - PR
CFT 620...getting better all the time, man I love this stuff.
First CFT: 635
10 x 20kg OHS
10 x 20kg OHS
8 X 60kg
5 x 90kg
2 x 100kg
1 x 105kg
1 x 110kg
1 x 115kg (fail)
10 x 20kg
8 x 30kg
3 x 50kg
1 x 55kg
1 x 57.5kg
1 x 60kg (fail)
5 x 100kg
3 x 110kg
1 x 122.5kg
1 x 122.5kg
1 x 122.5kg
CROSSFIT TOTAL = 290kg/638lb
Crossfit Dahlonega WOD =
95# cleans x 10
15 box jumps (20")
Mark = 11 rounds plus 3 cleans
Theresa = 9 rounds plus 10 cleans & 13 box jumps.(55#, 20")
Back Squat 380
Shoulder Press 135
BS - 345
SP - 165 PR
DL - 425 PR - for conventional style
Total = 935
BS - 345
SP - 165 PR
DL - 425 PR for conventional deadlift style
Total = 935
CFWU - 2. Only 2 rounds because of time. Superman. Burgener.
BS: 330PR - Rippetoe tech. Probably room for more increase. Hip drive easier when looking forward instead of up.
SP: 150 PR
DL: 375. Tried 380. Couldn't even get it off the floor. Regrouped on tech (upper body too far forward.) 375 went up pretty easy.
Ttl: 855 PR
7/28: 325, 145, 375=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
20 minute run outside with dog and stroller
Squat -- 315, (325, 315,335 previous)
Press --145, (155,150, 145 previous)
DL -- 345, (315, 315, 295 previous)
805 total (795, 780,775 previous)
Back squat, 1 rep 265
Shoulder Press, 1 rep 135 little push
Deadlift, 1 rep 295pr
CFT - 695 pr
710(PR), as Rx'd
Back Squat 135x5, 150x3, 165x2, 185-195-215-245-255(PR)
Shoulder Press 45x5, 55x3, 65x2, 75-95-105-115-130(PR)
Deadlift 145x5, 155x3, 165x2, 185-205-235-295-330(f)-330(f)-325
I think that I have a mental block about 330 lbs. 325 is my PR, but I have to push really hard and my form tends to fall apart. I just haven't been able to get myself to struggle through with 330.
back squat - 270 (260 last time)
shoulder press - 155 (150 last time)
deadlift - 405 (405 last time; barely got it this time)
TOTAL = 830
bw = 200 even
SP - 140
BS - 315
DL - 350
TOTAL = 805
M- BS_ 320
After taking a week off I tried this again:
Squat - 365
Shoulder Press - 200
Deadlift - 385
Total - 950
BS - 205 (PR)
SP - bad shoulder
DL - 185 (PR)
My second Total.
SP - 125
BS - 155
DL - 285
BS - 315
DL - 300 (but got 375 a week later)
SP - 135
Total - 750
Total with new DL - 825
since I can't use my shoulder, only did the squats:
135 x 5
165 x 1
185 x 1
165 x 5
165 x 3
ugh... feelin' weak... :(
Posting late; did this at Jersey Shore.
SP: (subbed DBs, maxed at 55# I think, my left shoulder weakness limits me on DB presses)
tied PR, stuck for 8 months, should be able to go up on DL and PR next time.
WO on 8/20/08
WU ROM yoga
Back Squat 315, felt good on this but decided to stop since I had no spotter and didn't want to push my back
Shoulder Press 155, slow going up in the middle but got it up and locked
Deadlift 285, up fairly easy but still didn't want to push my back. Definitely improving on this and feel form has gotten way better especially after watching Mark Rippetoe's video.
Total: 665 (up from 630 last time)
BS - 285
SP - 165 (PR)
DL - 285
Total - 735
M/39/170 - as Rx'd
405 Dead Lift - Failed 2x
1st CF Total
125 Press (135f)
200 Squat (210f but very close)
Total - 675
cfwu x 1
Shoulder Press 165
total = 505
Don't have the weights for this at work, so I did 4 min of rowing 30 bench press 155
4 min row 20 bench
4 min row 10 bench
Didn't do body wt bench because of the bench at work.
Still nursing MCL sprain.
BS 245 -- 3 reps but first 2 were half squats
(up 50lbs from august)
First Cross Fit Total, very interesting. I already knew my squatting needed work, this just proves it.
bs: 250 pr
sp: 150 pr
dl: 300 pr
3 weeks in to crossfit, way off of old record doing bigger,faster stronger. Old pr's of 440,210,485. Lots of work to do.
This is my second day doing crossfit. I love it and cant whait till the next workout.