August 13, 2008

Wednesday 080813

"CrossFit Total"

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

Post total to comments.

Compare to 080728.

quinn-myers-th.jpg

Enlarge image

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
Comments

yay!!!

Comment #1 - Posted by: duey at August 12, 2008 8:06 PM

3,2,1...Go!

Gotta see where I've improved since last time.

Comment #2 - Posted by: Ben at August 12, 2008 8:06 PM

Bring it on!!!!!!!!!!!!!

Comment #3 - Posted by: BODYFIT 5'8" 183 39 at August 12, 2008 8:06 PM

Love the heavy weights.

Comment #4 - Posted by: Matt at August 12, 2008 8:06 PM

missed this one when it came up recently. Definitely going to PR thanks to better technique.

Comment #5 - Posted by: neil at August 12, 2008 8:07 PM

U-S-A U-S-A U-S-A U-S-A U-S-A i love the olympics

Comment #6 - Posted by: Duey at August 12, 2008 8:08 PM

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!

Comment #7 - Posted by: AllisonNYC._23/5'2/126 at August 12, 2008 8:09 PM

Nice job Allison! You can take the top prizes for male and females!

Comment #8 - Posted by: Jason Ackerman - Albany CrossFit at August 12, 2008 8:10 PM

That video is absolutely awesome! I love your Texas accent Maggie ;)

Comment #9 - Posted by: sleeveless in seattle at August 12, 2008 8:10 PM

Cool pic...where in Bergen was it taken?

Comment #10 - Posted by: bill 49/m/212/72" at August 12, 2008 8:11 PM

My PR is gonna be hard to beat...

Comment #11 - Posted by: mmcg at August 12, 2008 8:12 PM

Everybody else hates CFT day in the gym. When we take over the squat rack, the Meat Head Stank Eye is everywhere.

Comment #12 - Posted by: DJ at August 12, 2008 8:12 PM

#12 - lol i know the feeling

i feel primed going into this cft. i am going all out tomorrow.

Comment #13 - Posted by: ted a at August 12, 2008 8:16 PM

Watching Olympic Weightlifting right now -

This is a great tribute to those BRUTALLY STRONG athletes (whether or not they are CFers).

3-2-1 Go!

Comment #14 - Posted by: tim p_az at August 12, 2008 8:17 PM

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.

Comment #15 - Posted by: AllisonNYC._23/5'2/126 at August 12, 2008 8:17 PM

this is like the 3rd or 4th total in the last lil while, gotta crank it up tommorow and beat 865

Comment #16 - Posted by: sprwally at August 12, 2008 8:18 PM

YYYYEEESSSSS

Comment #17 - Posted by: Andrew Wilson at August 12, 2008 8:19 PM

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??????

Comment #18 - Posted by: bill at August 12, 2008 8:23 PM

I just got back from Tahoe. Did Saturday, Sunday, and Monday's WOD today to catch-up. Tomorrow doesn't look so good...

Comment #19 - Posted by: Mike P at August 12, 2008 8:24 PM

#18

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.

Comment #20 - Posted by: Jarhead316 at August 12, 2008 8:30 PM

does anyone know why the total has been coming up so frequently lately?

Comment #21 - Posted by: Jake@st.pete at August 12, 2008 8:31 PM

That's my hometown...Bergen, Norway! Beautiful.

First time doing the Total...very excited.

Comment #22 - Posted by: karianne at August 12, 2008 8:32 PM

#21

constantly varied

Comment #23 - Posted by: Jason Ackerman - Albany CrossFit at August 12, 2008 8:35 PM

#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?

Comment #24 - Posted by: AllisonNYC._23/5'2/126 at August 12, 2008 8:36 PM

NICE! CFT of 895 is going to get pummeled!

Comment #25 - Posted by: Big Cheese at August 12, 2008 8:44 PM

CFT NICE

KEEP KICKIN IT MAGGIE!

Comment #26 - Posted by: DevinFord_@_CFsuffolk at August 12, 2008 8:46 PM

#23
I understand the constantly varied point...

no other workout seems to come up twice per month though

Comment #27 - Posted by: Jake@st.pete at August 12, 2008 8:50 PM

#27
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.

3-2-1-GO bud!

Comment #28 - Posted by: FitZoner at August 12, 2008 8:57 PM

#27 Jake,

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.

Comment #29 - Posted by: Cris at August 12, 2008 8:59 PM

It was only a matter of time before we got a video with a song by Trivium. Long may the metal videos reign!

Comment #30 - Posted by: Benjamin Edelen at August 12, 2008 9:01 PM

#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.

Comment #31 - Posted by: Herm @ CF Los Altos, CA at August 12, 2008 9:19 PM

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.

Comment #32 - Posted by: Lumberjack at August 12, 2008 9:24 PM

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!

Comment #33 - Posted by: MarkUSMC at August 12, 2008 9:26 PM

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.

Comment #34 - Posted by: nadia shatila at August 12, 2008 9:43 PM

TOTAL:

Deadlift 1RM = 160kg
Shoulder Press 1RM = 75kg
Squat 1RM = 140kg

Comment #35 - Posted by: Michael (Aust) at August 12, 2008 9:45 PM

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.

Comment #36 - Posted by: Chan at August 12, 2008 9:51 PM

#33 MarkUSMC

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.

Comment #37 - Posted by: Adam/TempleOwl M/20/6'2"/190 at August 12, 2008 10:02 PM

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. cpt_soto@yahoo.com Thanks alot

Comment #38 - Posted by: Buddy at August 12, 2008 10:19 PM

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?

Comment #39 - Posted by: Jake@st.pete at August 12, 2008 10:22 PM

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!

Comment #40 - Posted by: Schwartzie 31/M/5-10/255 at August 12, 2008 10:36 PM

my pr is #1080.

i am hoping to put up #1200. +50 BS / +50 DL/ +20 PRESS

Comment #41 - Posted by: ted a at August 12, 2008 11:01 PM

M/30/6'3"/196

More weakness exposed today:

Squat: 295
Dead Lift: 295
OH Press: 135

OH Press technique poor

Comment #42 - Posted by: Ben at August 12, 2008 11:46 PM

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.

Tap Tap!

Comment #43 - Posted by: Charlatan 6 at August 13, 2008 12:14 AM

#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.

Comment #44 - Posted by: MarkUSMC at August 13, 2008 12:49 AM

TOTAL

M/31/72kg

Squat: 110 KG
Press 60Kg
Deadlift 140Kg

Comment #45 - Posted by: jamie at August 13, 2008 12:55 AM

m/38/6'3"/220

squat- 300#
sho press- 165#
deadlift- 325#
total- 790

Comment #46 - Posted by: mike at August 13, 2008 1:14 AM

Good deal. My abs are still sore from the last WOD.

Comment #47 - Posted by: joe at August 13, 2008 1:21 AM

I've been getting pumped up watching the Olympics over the past few days..

SP: 130
SQUAT: 315 (PR!)
DL: 325

My best total EVER: 770

ARMY STRONG!

BAGRAM, AFGHANISTAN

Comment #48 - Posted by: BLACK DRAGON 6_27/F/160/5'5" at August 13, 2008 1:34 AM

Wow. What a video! That chick is an intense trainer. She could get my FGB score up to 275 in no time!

Comment #49 - Posted by: RV-KY at August 13, 2008 2:33 AM

Squat 67kg - PR
Press 33kg - PR
Deadlift 86kg - PR

Total: 409
Last CFT: 390

F/32/64.5kg

Comment #50 - Posted by: lelak at August 13, 2008 3:27 AM

Male,32years, 5'11",182lbs

Warm-Up: 20 Mins Treadmill-No injuries when I have a good warm-up and sweat on.

Squat: 285lbs
Shoulder Press: 155lbs
Deadlift: 335lbs

Total: 775lbs (PR)

Comment #51 - Posted by: andrew at August 13, 2008 3:28 AM

Male, 25, 5'10", 183 lbs

Squat: 415 lbs
Shouler press: 215 lbs
Deadlift: 465 lbs

Total: 1095 (PR)

So close to 1100!!!

Comment #52 - Posted by: Brandon at August 13, 2008 3:34 AM

Squat: 280 (PR)
Press: 175
Deadlift: 335 (PR)
Score: 790 (Previous:770)

Comment #53 - Posted by: Barry Weidner at August 13, 2008 3:38 AM

Great video!! Maggie fires me up!! Did my first CrossFit endurance training yesterday and it was freakin' incredible!!

Comment #54 - Posted by: swatsgt124 at August 13, 2008 3:49 AM

M/28/6'4"/245 lbs

Squat: 405 lbs
Shoulder press: 215 lbs
Dead lift: 455 lbs

Total: 1075 (PR)

Comment #55 - Posted by: michael pfeiffer at August 13, 2008 4:01 AM

m/29/5'10"/150lbs

back squat: 176lbs (=PR)
press: 115lbs (+5lbs PR)
deadlift: 264lbs (+16lbs PR)

total: 555.

Comment #56 - Posted by: Ben at August 13, 2008 4:05 AM

m/26/5'9"/153#

back squat = 183#
press = 106#
deadlift = 271#

total = 560#

Comment #57 - Posted by: speric at August 13, 2008 4:19 AM

m/28/5'10"/230

Back Squat: 365lbs
Press: 155lbs
Deadlift: 295lbs

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!!

Comment #58 - Posted by: Dean at August 13, 2008 4:25 AM

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

Comment #59 - Posted by: Tom M/19/70k/ 5'11 at August 13, 2008 4:26 AM

i wasn't really feeling it today, but it actually went better than expected:

BS: 290-305-320F
SP: 160-170-175F (I'm stuck at 170!)
DL: 315-330-345

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 #60 - Posted by: john heins 25/m/FL/5'11"/184 at August 13, 2008 4:40 AM

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!!

Comment #61 - Posted by: Nik Nichols 41yo/165lbs/5ft7in at August 13, 2008 4:45 AM

I just watched the VID, I love the intensity!!

Comment #62 - Posted by: Nik Nichols 41yo/165lbs/5ft7in at August 13, 2008 4:46 AM

as rx'd

Back squat: 130kg 135kg 140kg --> 308lbs
Shoulder Press: 75kg 80kg 85kg ->(f!)--> 176lbs
Deadlift: 170kg 180kg 185kg -->408lbs

Total: 892


Comment #63 - Posted by: Michel van Grinsven 22 / m / 177.5 lbs / 6'0 at August 13, 2008 4:52 AM

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...

Comment #64 - Posted by: drew-ct m/24/180 at August 13, 2008 5:03 AM

Jake@st.pete

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!

Comment #65 - Posted by: Jay M. in SC at August 13, 2008 5:04 AM

#43 - maybe you should get a doctors advice to be safe

Comment #66 - Posted by: ted a at August 13, 2008 5:13 AM

M/39/185

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)
SP: 155
DL: 305 (20 lbs below my PR)

Total: 705

More better faster

Comment #67 - Posted by: Marty at August 13, 2008 5:15 AM

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!

Comment #68 - Posted by: Gillian Mounsey at August 13, 2008 5:16 AM

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.

Comment #69 - Posted by: AllisonNYC._23/5'2/126 at August 13, 2008 5:24 AM

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!

Comment #70 - Posted by: Peaches\m\21\175lbs\5'9\Ontario at August 13, 2008 5:53 AM

Video -

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.

Nice.

Comment #71 - Posted by: David - Chatt, TN at August 13, 2008 5:58 AM

SQ 230
SP 130
DL 305
CFT 665
All new PR's!

Comment #72 - Posted by: stevea at August 13, 2008 6:02 AM

m/32/164lbs
improvement!

sq 90kg (198 lbs)
sp 50kg (110 lbs)
dl 70kg (154 lbs)

= 459 lbs total

Comment #73 - Posted by: Marky G at August 13, 2008 6:05 AM

Maggie, you rock! You know we love you down here in Virginia Beach!

Comment #74 - Posted by: Pat & Thomi, CrossFit Virginia Beach at August 13, 2008 6:07 AM

M/40/5'11"/180

SP: 105-115f-110
BS: 185-205-225
DL: didn't attempt b/c back injury/pain

F/38/5'6"/140

SP: 75-85(PR)-85f
BS: 125-145-165
DL: 165-175-175

Total: 425

Comment #75 - Posted by: nutfam at August 13, 2008 6:08 AM

Squat: 315(PR)
Shoulder Press: 155(PR)
Deadlift: 430

Total: 900(PR)

Totally psyched to break into the 900's, barely.

Comment #76 - Posted by: Edwin 25/M/5'8"/175 at August 13, 2008 6:10 AM

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.

Comment #77 - Posted by: Matt N at August 13, 2008 6:20 AM

F/38/140/5'7"

CFWU x 2

BS: 175
SP: 75
DL: 225(pr!)

Total: 475 (pr)

Really happy about the DL pr.
And glad to see nutfam posting again - hadn't seen you for awhile.

Comment #78 - Posted by: Gloria at August 13, 2008 6:28 AM

DL: 135
SP: 115
BS: 215

t:465

Comment #79 - Posted by: Rosser at August 13, 2008 6:29 AM

M/25/5'11"

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.

Comment #80 - Posted by: Peter Caddy at August 13, 2008 6:34 AM

Squat: 265 (PR)
SP: 190 (PR)
DL: 335(PR)
Total: 790

Working on getting the squat and dead lift higher...

Mike
CFMMD

Comment #81 - Posted by: Mike at August 13, 2008 6:40 AM

#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. :-)

Comment #82 - Posted by: Alex Europa at August 13, 2008 6:42 AM

38/m/239
bs-385
sp-180
dl-375

total
940

Comment #83 - Posted by: Andy at August 13, 2008 6:44 AM

m/39/194

BS - 270
SP - 155
DL - 360

Total - 785

Comment #84 - Posted by: JustDuck68 at August 13, 2008 6:46 AM

27/6'8"/215

900

BS 335
SP 180
DL 385

Comment #85 - Posted by: Stretch at August 13, 2008 6:56 AM

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.

Comment #86 - Posted by: Staci at August 13, 2008 7:06 AM

Great video. Definitely saving this one to watch before my workouts.

Comment #87 - Posted by: Jimi_33/5'9/150 at August 13, 2008 7:08 AM

M/26/165/5'11

BS: 265
SP: 145
DL: 335

Total: 745

CFMMD

Comment #88 - Posted by: Brandon at August 13, 2008 7:09 AM

25/6'1"/198
My first CFT: 579

BS: 113kg
SP: 50kg
DL: 100kg

Comment #89 - Posted by: 鳥麻 at August 13, 2008 7:10 AM

255
120
290

T: 665

Comment #90 - Posted by: ether 32/m /5'9"/190 at August 13, 2008 7:11 AM

M/27/173/5'11"

BS: 255 (PR)
SP: 145
DL: 315

CFT: 715

CFMMD

Comment #91 - Posted by: Rad at August 13, 2008 7:15 AM

29/6'01"/210

BS 170
SP 70
DL 200

440kg

First CFT
Thanks for all you do Coach.

Comment #92 - Posted by: Matt O at August 13, 2008 7:19 AM

bw 165

last time:
squat 275
sp 125
dead 455

this time:
box squats
225x2
235x2x5
245x2

Comment #93 - Posted by: paulw at August 13, 2008 7:21 AM

M/31/5'9"/190

back squat = 335
press = 185
deadlift = 345

total = 865

Comment #94 - Posted by: JOHN at August 13, 2008 7:28 AM

M/26/69"/150

Squat: 245
Press: 115
Dead: 245
total: 605

M/37/68"/200

Squat: 315
Press: 135
Dead: 315
total: 765

Comment #95 - Posted by: Steve McGregor at August 13, 2008 7:42 AM

BS 140 PR
SP 65 (less than PR)
DL 170 PR

Total = 375 PR

Looks like legs were working today, arms not so much.

Comment #96 - Posted by: cathy 41/f/5'10"/160 at August 13, 2008 7:54 AM

49m/5'10"/225
cfwu x 3
Press:195
DL: 395
Squat:455
Total:1045

Comment #97 - Posted by: stick at August 13, 2008 7:54 AM

If you haven't heard about it or haven't read it yet, check out the great article/interview with Mark Rippetoe on T-Nation at http://www.t-nation.com/free_online_article/most_recent/starting_strength

Great job Coach!

Comment #98 - Posted by: AROBE at August 13, 2008 7:55 AM

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.

Comment #99 - Posted by: Adam (UK) 38/M/13st9lb at August 13, 2008 8:00 AM

M/28/166/6'0"

ski machine 10 min
cfwu x 2

BS: 200# pr
SP: 105#
DL: 265# pr
CFT: 570# pr

Comment #100 - Posted by: keithcelt at August 13, 2008 8:00 AM

Squat: 255
Press: 120
Dead: 290
CFT: 665

Pullup: 74.5


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.

Comment #101 - Posted by: Kelly Moore F/45/5'/114# at August 13, 2008 8:04 AM

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...

thanks

Comment #102 - Posted by: ozzie at August 13, 2008 8:04 AM

BS 335
SP 185
DL 365

885

Comment #103 - Posted by: Jonblaze at August 13, 2008 8:11 AM

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.

Comment #104 - Posted by: Mike H at August 13, 2008 8:13 AM

my first total yesss!! i really wanna know my maximum

Comment #105 - Posted by: Nils germany at August 13, 2008 8:19 AM

m/43/200

BS 285
SP 185
DL 325

795 (PR)

Comment #106 - Posted by: mlaramd at August 13, 2008 8:20 AM

m/52/160

CFT
BS 270 (PR)
SP 110
DL 330
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!

Comment #107 - Posted by: steve at August 13, 2008 8:20 AM

24/m/5'10"/155

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.

Comment #108 - Posted by: bpgpitt at August 13, 2008 8:21 AM


m/45/5-8/150

825# --> CFT

330# Back squat
155# Shoulder Press
340# Deadlift

Weightlifting WOD = e.z.
Metcons & Running = not so e.z.

Any Comments?

Comment #109 - Posted by: tim p_az at August 13, 2008 8:26 AM

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)

Squat/Shoulder Press/DeadLift

Comment #110 - Posted by: West Tigris CrossFit at August 13, 2008 8:29 AM

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...

Comment #111 - Posted by: greeleyfirestation1c at August 13, 2008 8:30 AM

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?

Comment #112 - Posted by: Knuckles at August 13, 2008 8:38 AM

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.

Comment #113 - Posted by: justin at August 13, 2008 8:39 AM

Totals: BS-315 (PR)
SP-170 (PR)
DL-310 (failed at 340)
I didn't try a lighter weight for the DL because I did the NavySeal workout ("300") afterwards.

Comment #114 - Posted by: J Rok at August 13, 2008 8:40 AM

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!

25/m/208lbs
Squat-365
Press-185
Deadlift-375

TOTAL-925

Comment #115 - Posted by: Big Natedog at August 13, 2008 8:41 AM

309
144
343
=796

M/41/215/
JSS KdGII

Comment #116 - Posted by: newt66ssa at August 13, 2008 8:51 AM

CFT:
press: 85kg
Squat: 150kg
Deadlift: 200kg
total: 435kg or 958lbs

Comment #117 - Posted by: jth at August 13, 2008 8:54 AM


did the warm up
215
125
225
Alef

Comment #118 - Posted by: Alef at August 13, 2008 8:55 AM

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

Comment #119 - Posted by: Tom M/19/70k/ 5'11 at August 13, 2008 8:56 AM

Had some big improvements from two weeks ago. Squats still need some work but my form is improving.

080728

CFT:
BS-225
SP-128
DL-275
TOTAL-628

080813

CFT:
BS-240(PR)
SP-145(PR)
DL-315(PR)
TOTAL-700(PR....obv.)

Going to Crossfit Toronto for a drop-in workout tomorrow. Going to do one of the 'Ladies', not sure which one yet.

Comment #120 - Posted by: Stanny 20/5'8/175 at August 13, 2008 9:05 AM

BS: 325
SP: 185
DL: 325

CFT: 835

mixed grip DL, but switched to opposite of my usual, just for grins. took it easy so as to not punish the R shoulder...

Comment #121 - Posted by: Justin D. _ 28/M/6'/200 at August 13, 2008 9:10 AM

Maggie is my hero.

Comment #122 - Posted by: Bobbi at August 13, 2008 9:11 AM

M/22/6'1"/185

Squat: 355
Press: 190
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

Total: 1040

Comment #123 - Posted by: EricBrandom at August 13, 2008 9:15 AM

male/39/6'0"/195

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.

Comment #124 - Posted by: Jeff H at August 13, 2008 9:19 AM

http://www.dailymail.co.uk/news/article-1044258/Pictured-The-horrific-moment-Olympic-weightlifter-turns-elbow-front.html

careful snatches ya'll

Comment #125 - Posted by: Tex at August 13, 2008 9:20 AM

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.

Deadlift: 182,187,192(f)

Total: 434
Only 2lb shy of my pr which surprised me considering my lousy squat today.

Comment #126 - Posted by: SueAnne/F/48/5'6"/130 at August 13, 2008 9:25 AM

sq 275 300 310
press 165 180 185 (f)
dl 345,385,395

885 total.

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.

Comment #127 - Posted by: mark L at August 13, 2008 9:31 AM

F/20/5'6"/140

Press: 85 PR
Squat: No rack or spotter, 75X3
Deadlift: 125 PR

Comment #128 - Posted by: cw at August 13, 2008 9:34 AM

30/M/190

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)

Comment #129 - Posted by: john g at August 13, 2008 9:42 AM

m/38/191/70"

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.

Comment #130 - Posted by: ScottE at August 13, 2008 9:47 AM

BS: 295 (-20)
SP: 165 (tied PR)
DL: 405 (-50)

Total: 865 (-70)

A month of traveling set me back.

Comment #131 - Posted by: Dennis Sukholutsky 22/M/6'1"/205 at August 13, 2008 9:53 AM

BS 181-195(PR)-210(F)
SP 95(PR)-100(F)-100(F)
DL 195-225(Ugly)-235(F)

Total: 515 (PR by 15#)

Comment #132 - Posted by: Kim Phan 27/F/115 CrossFit Emerald Coast at August 13, 2008 9:54 AM

Good showing for me today:
BS: 295-310(PR)-320(F)
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)

Comment #133 - Posted by: Mike Mc 30/5'9"/170# CrossFit Emerald Coast at August 13, 2008 9:54 AM

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.

Comment #134 - Posted by: MDS1971 at August 13, 2008 9:55 AM

CFWU- 12 pu's @ 30 assist
BS-105(pr)
SP-60 (pr)
DL-115
Total-280

Comment #135 - Posted by: verve at August 13, 2008 10:04 AM

"CrossFit Total"

Back squat, 1 rep - 250
Shoulder Press, 1 rep - 130
Deadlift, 1 rep - 375

755
------------------------------------
Compare to 080728

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

740

Comment #136 - Posted by: Louis Herrera Jr. 49 70" 181 at August 13, 2008 10:06 AM

As rx'd
BS 135- shattered last time's 95
SP 60- 5lbs better
DL 95- also shattered last time's 55

Awesome

Comment #137 - Posted by: Ang at August 13, 2008 10:10 AM

bs 310
sp 165
dl 365

total 840

No pr's today

Comment #138 - Posted by: Sofa King at August 13, 2008 10:16 AM

WU .5 walk on treadmill
WOD
BS 215
SP 155
DL 295

Comment #139 - Posted by: TJF at August 13, 2008 10:17 AM

38m/6/182

cft as rx'd

850 pr
squat 310 pr
press 160 pr
dead 380 pr

Comment #140 - Posted by: Dan - New Hope at August 13, 2008 10:18 AM

33 yr old male 190 lbs

Squat: 325(PR)
SP: 175(PR)
DL: 405(PR)

Total: 905(PR)

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!

Comment #141 - Posted by: Chris Stowe at August 13, 2008 10:24 AM

545

Comment #142 - Posted by: Jimi_33/5'9/150 at August 13, 2008 10:27 AM

My 2nd Cft so far destroyed my last cft which was 855

squat 355 (40lb PR)
SP 185 (10lb PR)
Deadlift 405 (40lb PR)

total 945

Comment #143 - Posted by: Dave m/22/6'3"/270 at August 13, 2008 10:29 AM

5 Mins on treadmill
CFWU X 3

CFT
BS 235 (PR)
SP 115 (PR)
DL 285 (PR)
CFT 635 (PR)


Comment #144 - Posted by: CRAthens M/37/6'3"/192 at August 13, 2008 10:29 AM

Not sure if this has been seen this yet or not. Be safe when doing lifting.

http://www.liveleak.com/view?i=33a_1218642189&p=1

Comment #145 - Posted by: Greg at August 13, 2008 10:32 AM

m/22/150/5'7

bs: 255 (PR)
sp: 115 (PR)
dl: 275 (PR)
CFT: 645

Comment #146 - Posted by: jsoar at August 13, 2008 10:33 AM

BS:335
SP:160
DL:400 (PR!)

total :895

Comment #147 - Posted by: roden M\40\6'\271 at August 13, 2008 10:33 AM

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

19:40

Comment #148 - Posted by: do-b330 at August 13, 2008 10:40 AM

bs 215 +10
sp 125 +10
dl 235 +10

cft 575

+30lb from last cft - recovering slowly from shoulder and hip/back injuries

Comment #149 - Posted by: John Messano at August 13, 2008 10:40 AM

257.5-140-335 732.5pr

failed 147.5,145,142.5

Comment #150 - Posted by: ccraft at August 13, 2008 10:40 AM

dl - 325
sp - 175
bs - 315

815

Comment #151 - Posted by: kaelder at August 13, 2008 10:50 AM

F/25/5'3/154

BS: 215
SP: 105
DL: 270

Total: 590

Was going for 600. Better get it next time.

Comment #152 - Posted by: Shannon H. at August 13, 2008 10:52 AM

Squat: 225
Press: 155
DL: 275

Squat needs a lot of work.

Comment #153 - Posted by: Jake at August 13, 2008 10:52 AM

SP-165
Squat- 255 parallel
DL-400
Total= 820
PR on everything!
Everything feels so much better doing it correctly!
The cert was a huge help!
a total difference of 55#

Comment #154 - Posted by: firedave at August 13, 2008 10:58 AM

m/26/6'1"/230

BS 295
SP 145
DL 295

TOTAL 735

Comment #155 - Posted by: david t at August 13, 2008 10:58 AM

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

Comment #156 - Posted by: Nik Nichols 41yo/165lbs/5ft7in at August 13, 2008 11:01 AM

Male 34-yrs@163-lbs
Squat 295-lbs
Press 135-lbs
Ddlft 305-lbs
CFT 735-lbs

Female 30-yrs@110-lbs
Squat 135-lbs
Press 65-lbs
Ddlft 151-lbs
CFT 351-lbs

Comment #157 - Posted by: Billy Wiland at August 13, 2008 11:03 AM


Today previous
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.

Comment #158 - Posted by: RLPack m/27/177#/5'9'' at August 13, 2008 11:03 AM

BS 140kg

DL 150kg

SP 50kg

Comment #159 - Posted by: dkiernan at August 13, 2008 11:09 AM

24/m/5'11"/194
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.

Comment #160 - Posted by: Nickosaurus at August 13, 2008 11:16 AM

Total = 845

BS 325 (PR)
Shoulder Press 135 (weak sauce)
Dead Lift 385

S/F
Katz

Comment #161 - Posted by: joe at August 13, 2008 11:18 AM

CFWU x 2

CFT:

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.

M/24/5'11/163lbs

Comment #162 - Posted by: Eric at August 13, 2008 11:19 AM

280 squat
155 press
345 dead

780 total

m/43/5'9"/181

Comment #163 - Posted by: bobby c at August 13, 2008 11:31 AM

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

Press
Front Squat
Deadlift

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.

BW 215
35 y.o.

Back Squat
225 * 5
285 * 5
315 * 5
365 * 5
405 * 5
405 * 3

Backoff Set
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.

Comment #164 - Posted by: Bryan at August 13, 2008 11:38 AM

205/115/250
CFT 570

Comment #165 - Posted by: hiflyer51 at August 13, 2008 11:39 AM

Despite the numbers not being so impressive, I'm making good progress.

BS: 205
SP: 75
DL: 185

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.

Comment #166 - Posted by: Famous J at August 13, 2008 11:39 AM

Squat - 395
SP - 145 (pr)
DL - 395

total - 935

Comment #167 - Posted by: JETT at August 13, 2008 11:41 AM

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.

Comment #168 - Posted by: Maverik at August 13, 2008 11:43 AM

Why I don't snatch...

www.dailymail.co.uk/news/article-1044258/Pictured-The-horrific-moment-Olympic-weightlifter-turns-elbow-front.html

Comment #169 - Posted by: Charles L Ottawa, Canada at August 13, 2008 11:50 AM

33/F/5'10"/154

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.

Comment #170 - Posted by: Laura DeMarco at August 13, 2008 11:50 AM

30/m/195

BS 280
SP 130
DL 330

CFT 740

PR on total, but SP is STILL very weak...

ran 2 miles cool down.

Comment #171 - Posted by: SAT at August 13, 2008 11:51 AM

Not a rx'd.
Front Squat - 271 PB
Bench Press - 212...didn't reach failure
Deadlift - 400...tough single

Comment #172 - Posted by: OPTbro at August 13, 2008 11:52 AM

45/M/6'/180

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.
TUCSON, AZ.

Comment #173 - Posted by: ROBERT SUTHERLAND at August 13, 2008 11:57 AM

m/24/5'9/150

Squat 295# PR
Press 115#
Dead 335# PR

Total 745

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?

Comment #174 - Posted by: Ruptor de Astrum at August 13, 2008 11:57 AM

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)

Comment #175 - Posted by: Tim 27/6'1"/200 at August 13, 2008 11:58 AM

M/36/5'9"/160

Warmed up with Helen

DL: 280
SP: 120
BS: 255

CFT: 655

Comment #176 - Posted by: Mark at August 13, 2008 11:59 AM

230 +5
125 +5
295 +5

650 +15

140 M 22

Comment #177 - Posted by: Andrew Wilson at August 13, 2008 12:00 PM

28/m/5'10"/148

BS 190,200(PR)
SP 90(f),90(f),85
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.

Comment #178 - Posted by: jm at August 13, 2008 12:01 PM

360-bs
150-sp
405-dl
915 CFT

Comment #179 - Posted by: fitz 25/M/175/71" at August 13, 2008 12:03 PM


Squat 195
Press 105
Lift 295

Total 595

Comment #180 - Posted by: chuck at August 13, 2008 12:06 PM

BS: 275
SP: 120
DL: 295

CFT: 690

Not a PR by any rate since I'm still sore from the last round of WODs.

Comment #181 - Posted by: Seiji_m/30/195 at August 13, 2008 12:10 PM

BS: 215(PR)
SP: 165(PR)
DL: 280(PR)

CFT: 660

Comment #182 - Posted by: Alan - 23/5'8"/160 at August 13, 2008 12:13 PM

Sq - 225
SP - 115
DL - 185

Total: 525

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...

Comment #183 - Posted by: Crusader Airman (M/171#/5'10"/43) at August 13, 2008 12:14 PM

M/22/174/5'5" - Josh

BS - 285(PR)
SP - 115(PR)
DL - 315(PR)
Total:715(PR)

M/26/195/6'1" -Keith

BS - 225(PR)
SP - 155(PR)
DL - 225(PR)
Total:655(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."

Comment #184 - Posted by: SGT E at August 13, 2008 12:16 PM

CFT 755, 40lbs. down from last.

DL 365 - 385(= previous PR)- 405(f)- 405(f)
Press 135 - 145(= previous PR) - 155(f)
Squat 225-245(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.

Comment #185 - Posted by: Kamper 44/M/74"/205 at August 13, 2008 12:19 PM

Only the Shoulder press today
Ankle is still no good
125x1x3rnds...failed w/ 130 @ forehead

Comment #186 - Posted by: dwntwn at August 13, 2008 12:21 PM

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?

Comment #187 - Posted by: Nick at August 13, 2008 12:35 PM

SQ=365(PR)
PR=125(horrible)
DL=345(PR)
CFT=835(Big PR)

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)

Comment #188 - Posted by: DirtSailor at August 13, 2008 12:36 PM

Hung out with "Cindy" instead...

12 rounds

Comment #189 - Posted by: RC at August 13, 2008 12:37 PM

34 M 200


SQ - 375 Same
SP - 170 (-10)
DL - 475 (+20) PR

Comment #190 - Posted by: Brycen G at August 13, 2008 12:37 PM

No weights so made up a metcon on the jungle gym.

5 rnds of

5 full extension MU's
monkey bars
3 vaults 4 feet/ 3.5 ft./ 3 ft
5 picnic table box jumps
50m sprint

15:44

Comment #191 - Posted by: Nolan 25yom / 6' / 185 at August 13, 2008 12:39 PM

m/22/5'10/185lbs
B.S 405lbs/ +10
S.P 155lbs/ +20
D.L 315lbs/

Hit pr on my b.s and s.p but my d.l went down about 90 lbs...wasnt fealin the energy today

Comment #192 - Posted by: nate conner at August 13, 2008 12:40 PM

#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.

Comment #193 - Posted by: ted a at August 13, 2008 12:40 PM

f/31/142

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
shoulder Press-85pr
Deadlift-205pr
Total: 515 compared to 445 last time

Comment #194 - Posted by: T. Frazier at August 13, 2008 12:42 PM

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.

Comment #195 - Posted by: mfgilbert at August 13, 2008 12:44 PM

HEY ALL!

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!!

Comment #196 - Posted by: JroCk at August 13, 2008 12:45 PM

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.

Comment #197 - Posted by: monroe at August 13, 2008 12:48 PM

M/33/165
cfwu x3

Squat 265
Press 125
Deadlift 315 (PR)

CFT 705 (PR)

Comment #198 - Posted by: jbuffone at August 13, 2008 12:48 PM

BS 405
SP 235
DL 395

Comment #199 - Posted by: FBC at August 13, 2008 12:49 PM

F/27/115

Squat 195 (PR)
Press 100 (PR)
Deadlift 215

CFT 510

Finished with the burpee challenge (day 30) and CFE 200 m sprint x 8. Felt like a million bucks today.

Comment #200 - Posted by: Kat at August 13, 2008 12:53 PM

This is my first post and I am looking forward to many more!

Back Squat
45x15
135x10
185x4
225x2
245x1*
255x1 - failed

Shoulder Press
45x15
95x4
115x1
135x1*
140x1 - failed

Deadlift
135x5
185x2
225x1
275x1*

245+135+275=655 (have to start somewhere)

Cool-down
Jump Rope 250 single jumps

Comment #201 - Posted by: Nate 26/M/71"/189 at August 13, 2008 12:54 PM

23/M/6'7/235

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)

Comment #202 - Posted by: JrJordan at August 13, 2008 1:03 PM

33 yom 230 bwt
bike 15 miles
crossfit total
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

Comment #203 - Posted by: brian t at August 13, 2008 1:07 PM

M/48/5'7"/160

BS/260
PRESS/140
DL/285

685 NEW PR.

Comment #204 - Posted by: RICHARD BOULET at August 13, 2008 1:08 PM

36 y/o male, 150#, 68"

CFWU
WOD Back Squat 215, Shoulder Press 120, Dead Lift 255.
Total 590

Comment #205 - Posted by: Karl at August 13, 2008 1:15 PM

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!!!

Comment #206 - Posted by: DirtSailor at August 13, 2008 1:16 PM

30m/175

squat: 385
press: 200
dead: 450

total: 1035 (pr)

Comment #207 - Posted by: dmarsh at August 13, 2008 1:18 PM

33/M/179/6'00"

CFT: 735

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.

Dan D.

Comment #208 - Posted by: Dan D. at August 13, 2008 1:19 PM

M/34/175

First CFT,just got back from San Diego level 1 cert. Those guys are awesome,they kicked our butts!

SP 125
BS 280
DL 300

CFT 705

Comment #209 - Posted by: Clint at August 13, 2008 1:20 PM

total-737
BS-234
SP-129
DL-374
pre-HSPU & chest to bar pull up practise

Comment #210 - Posted by: Rob Corson at August 13, 2008 1:20 PM

28/M/165

Squat: 235,265,275(pr)
Press: 125,135,140(pr)
DL: 255,285,295(pr)

Total: 710(pr)

Comment #211 - Posted by: jeff m at August 13, 2008 1:21 PM

300+145+305=750

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.

Comment #212 - Posted by: ecp2 at August 13, 2008 1:21 PM

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)
total 756
down a bit due to the failed deadlift.

Comment #213 - Posted by: Intent at August 13, 2008 1:27 PM

28/m/194

260 (PR by 4)
170 (PR by 2)
350

780

still nervous to go balls out on DL after tweaking things about three weeks ago

Comment #214 - Posted by: esteban at August 13, 2008 1:32 PM

I was PRCentral today :)

Squat: 245 (+10) pr
Press: 120 (+5) pr
DL: 285 (+10) pr

Total: 650 pr

Comment #215 - Posted by: Seeker M/40/5'6"/170 at August 13, 2008 1:39 PM

DAMN! Why can't I be in that beautiful part of the world instead of 103 degree Sacramento right now!?! Get some, Quinn!

Comment #216 - Posted by: Ian Carver at August 13, 2008 1:42 PM

M/24/5'10"/160

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.

Comment #217 - Posted by: R.Lee_Seattle at August 13, 2008 1:44 PM

#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.

Comment #218 - Posted by: Gurrero M 5'9 175 23 at August 13, 2008 1:53 PM

m/23/6'3/222

Squat: 360 (PR)
Press: 175
Deadlift: 405 (PR)

Total: 940 (PR)

Comment #219 - Posted by: dmcole at August 13, 2008 1:55 PM

JroCk #194:

Dude! Where ya been?! Glad to see you up and kicking.

Some sort of strength WOD coming up for me.

Comment #220 - Posted by: bingo at August 13, 2008 2:01 PM

My first CFT!

brought me back to the old football strength training days haha.....

CFT 905lbs

squat-385
shoulder press-155
deadlift-365

Comment #221 - Posted by: Kevin Daigle at August 13, 2008 2:04 PM

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.

Comment #222 - Posted by: Guybrush M/28/180 at August 13, 2008 2:05 PM

M/47/6'/185

Back squat, 315
Shoulder Press, 175
Deadlift, 305

Comment #223 - Posted by: Richard at August 13, 2008 2:07 PM

CFWU x3

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!!!!

TOODLES! :)

Comment #224 - Posted by: Fit Mom in CT (F37/125/5'3") at August 13, 2008 2:08 PM

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.

Comment #225 - Posted by: CKL at August 13, 2008 2:10 PM

F/21/5'1"/138

Squat: 285
Shoulder Press: 115
Deadlift: 325

Total: 725

Comment #226 - Posted by: mkr at August 13, 2008 2:18 PM

CFT
bs- 230#PR
sp- 130# no change, bummer.
dl- 345#PR

total- 705

Comment #227 - Posted by: carcus at August 13, 2008 2:22 PM

24/m/6'3"


BS- 380, had 400 at parallel but couldn't get past parallel
SP- 185
DL- 455

Total: 1035

Comment #228 - Posted by: FSO P at August 13, 2008 2:24 PM

M/22/6'/164

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

Comment #229 - Posted by: Ian at August 13, 2008 2:26 PM

Squat- 335( Damn its hard going deep)
DL - 467 PR
Press- 185

Feels good to back in full gear. took a few weeks on my own program. This is much more motivating

Comment #230 - Posted by: Max Fernandez at August 13, 2008 2:33 PM

Workout #1- 2000 Swim (1500, 2x250)

Workout #2- 45x10 BS

WOD
BS-
DJ:185-225-295-335-355
SaraD:55-85-115-125f-125

SP-
DJ:115-155-175-185f
SaraD:45-55-65f-65f

DL-
DJ:225-295-325-355-365
SaraD:55-85-105-135-155

Tot-
DJ:895
SaraD:305

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!

Comment #231 - Posted by: DJ at August 13, 2008 2:35 PM

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.

Comment #232 - Posted by: CHAD_ETOWN (27/5'11"/172) at August 13, 2008 2:38 PM


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?

Comment #233 - Posted by: Hale at August 13, 2008 2:40 PM

BS = 370
SP = 175
DL = 375
To+al = 920

Comment #234 - Posted by: M@ at August 13, 2008 2:49 PM

m/36/195

BS 365
SP 170
DL 365

Total 900

Comment #235 - Posted by: Rich K at August 13, 2008 2:50 PM

BS:450lbs-PR
DL:415lbs.
OHP:155lbs.PR
CFT:1,20lbs.

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.

Comment #236 - Posted by: UAL772Driver at August 13, 2008 2:53 PM

#229 Hale

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

Comment #237 - Posted by: Ruptor de Astrum at August 13, 2008 2:53 PM

F/37/135lbs/5'4"

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)

Comment #238 - Posted by: Girl-In-Blue at August 13, 2008 3:01 PM

M/39/5'10"/175

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
Deadlift: 275

Comment #239 - Posted by: Joe McCune at August 13, 2008 3:02 PM

m/37/235

BS 275/295/305

SP 185F/175/185F

DL 385/405/415

895 LBS

Comment #240 - Posted by: RICK/FISH at August 13, 2008 3:04 PM

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.

Comment #241 - Posted by: Chet (UK): www.FuncKey.co.uk at August 13, 2008 3:06 PM

m/43/185

Back Squat - 205 PR
Shoulder Press - 100
Deadlift - 295 PR

Crossfit total = 600

I am fired up about this.

Comment #242 - Posted by: Pickle at August 13, 2008 3:09 PM

Squat - 280 PR
Press - 125
Deadlift - 275


CFT - 680

Comment #243 - Posted by: MarkUSMC M/26/5'10"/160 at August 13, 2008 3:10 PM

CF TOTAL:

Deadlift 1RM = 135kg
Shoulder Press 1RM = 45kg
Squat 1RM = 110kg

CFT 639

This is my first effort at CFT. Didn't have any spotters, so couldn't risk going too heavy.

35/M/215#/6.0"
Born to CF on July 28th 2008

Comment #244 - Posted by: Ignacio de la Viuda at August 13, 2008 3:14 PM

m/33/5'4"/145

BS: 225 lbs
SP: 115 lbs
DL: 245 lbs

Total: 585 lbs

First Crossfit Total

Comment #245 - Posted by: TC at August 13, 2008 3:15 PM

29 yom, 180 lbs

BS-265 lbs
SP-155 lbs
DL-315 lbs

dropped 10 lbs on DL, others stayed the same

Comment #246 - Posted by: Jeff Weltmer at August 13, 2008 3:22 PM

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?

Comment #247 - Posted by: Scott at August 13, 2008 3:23 PM

1st CF Total
Back Squat: 205 - Felt sharp pain on outside of knee at 225
OHP: 105
DL: 215 Knee pain again

Comment #248 - Posted by: groon at August 13, 2008 3:28 PM

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.

CFWUx3
BS 45x10, 135x6
5reps:
155,165,175,175,175

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.

Comment #249 - Posted by: JPW at August 13, 2008 3:36 PM

sp-115
bs-255
dl-355

t-725

Comment #250 - Posted by: jbean at August 13, 2008 3:37 PM

45/m/70 kg
3xCFWU
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)

Comment #251 - Posted by: AndersI at August 13, 2008 3:43 PM

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

DROM Warm Up
CFWU x 2 x 10, with ring dips & deadhang pull-ups

Back Squat:
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.

Comment #252 - Posted by: David - Chatt, TN at August 13, 2008 3:49 PM

335 squat, 195 press, 365 DL

895

im getting better but my grip on the DL keeps slipping on my last one
anyone have any tips???
please
thanks in advance

Comment #253 - Posted by: jdkpsu86 at August 13, 2008 3:51 PM

BS: 275
SP: 145
DL: 295
-------
715

Comment #254 - Posted by: Greg 6'2/185/m/30 at August 13, 2008 3:51 PM

m/34/6'/269

Press = #185 PR
Back Squat = #550 PR
Deadlift = #415 PR

total = #1150

Comment #255 - Posted by: ted a at August 13, 2008 3:57 PM

Has anybody tried wearing the vibram five fingers for CF workouts? What are your thoughts? Advantages?

Comment #256 - Posted by: LR at August 13, 2008 4:00 PM

37M/5'10"/163#

Warm-up: 3:04 row (779m); CFWU - 3 rnds.

BSx1: 135-185-225-255-275(f)-265
SPx1: 45-95-115-135-145-150(f)
DLx1: 225-295-345-375(f)-375(f)-355

As Rx: BS 265 + SP 145 + DL 355 = 765 (intermediate).

BS to 11-inch box. Weak DL today.

Comment #257 - Posted by: rjf at August 13, 2008 4:06 PM

WOD: CFT
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
15-15-15-15-15-15-15-10

Comment #258 - Posted by: Chachi_20/5'11''/192 at August 13, 2008 4:08 PM

Bingo~

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.

Comment #259 - Posted by: JroCk at August 13, 2008 4:09 PM

34/M/170#/6'0"

CFWU x3

Shoulder Press: 125
Deadlift: 370
Back Squat: 275

CFT: 770

Comment #260 - Posted by: bylam at August 13, 2008 4:11 PM

M/31/6'/199

BS: 315 pr
SP: 165 pr
DL: 405 down 10lb

Comment #261 - Posted by: B-Mo at August 13, 2008 4:11 PM

BS=150 (legs still sore from last wod cycle)
SP=95 (failed 100)
DL=195 PR (failed 200)
Total=440

Comment #262 - Posted by: Norma at August 13, 2008 4:11 PM

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.

Comment #263 - Posted by: Dave G. - 22/M/185 CF Milford at August 13, 2008 4:15 PM

240 Squat
125 SP
335 DL

700 Total

Comment #264 - Posted by: Wes at August 13, 2008 4:17 PM

23/148

WOD as rx'd

BS-335
SP-145(pr)
DL-405

Not the best result I've ever had, but drives home the point that I need to start squatting HEAVY!

Comment #265 - Posted by: Travis H at August 13, 2008 4:18 PM

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

This Time:
S- 240, 245, 250 [-15 PR]
P- 125, 130, 135(F) [-5 PR]
D- 275, 285 (F), 280 (F) [-50 PR]
Total: 655

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.

Comment #266 - Posted by: Turtle 30/m/5'11/165 at August 13, 2008 4:19 PM

f/37

145 + 70 + 105 = 320 (last CFT was 230)

Comment #267 - Posted by: Lis at August 13, 2008 4:21 PM

Squat: 265
Press: 155
Deads: 335
Total: 755

4.87x Body Weight

24/m/5'10/155

Comment #268 - Posted by: KChizzle at August 13, 2008 4:25 PM

#253 I do most of the metcons in the five fingers and love them, but with the heavy lifting I gets the shoes.

Comment #269 - Posted by: Roden m/40/6'/272 at August 13, 2008 4:27 PM

"Crossfit Total"
Backsquat 355
Shoulder press 190
Deadlift 395
Total = 940
5'11"/185/30/m

Comment #270 - Posted by: Chad Smith at August 13, 2008 4:33 PM

M/25/6'4''/235lbs

Crossfit Total: 865

Squat-335
Press-165
Dead-Lift-365

Comment #271 - Posted by: MSP at August 13, 2008 4:35 PM

M/42/202/5'11
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

Comment #272 - Posted by: P L at August 13, 2008 4:36 PM

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

Comment #273 - Posted by: Rubberbandman 6'7''/195/27 at August 13, 2008 4:40 PM

"CrossFit Total"

295 = Back squat, 1 rep
135 = Shoulder Press, 1 rep
295 = Deadlift, 1 rep
725 total

Comment #274 - Posted by: 49yr/m/5'10/200lb at August 13, 2008 4:45 PM

M\43\190

#265 back squat (deep)
#305 Dead lift
#105 Shoulder press

#675....lame, but a new PR on all 3!!

Comment #275 - Posted by: Mark_NH at August 13, 2008 4:48 PM

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.

Comment #276 - Posted by: gaucoin at August 13, 2008 4:49 PM

bwt:153

bs..255
sp..135
dl..340

730 total

Comment #277 - Posted by: BenCFC at August 13, 2008 4:50 PM


405 squat
205 SP
405 DL
horrible day over 100 lbs off pr total

Comment #278 - Posted by: Sam L at August 13, 2008 4:52 PM

f/46/5'7/155

First CFT.

First max effort on three lifts in seven years.
Although max on bench press at that time and not shoulder press.

Squat: 255
SP: 125
DL: 290

CFT: 670

Comment #279 - Posted by: power-girl at August 13, 2008 4:58 PM

BS 300 lbs
SP 155 lbs
DL 400 lbs (pr)
Total 855 (pr)

Comment #280 - Posted by: Kyle A. at August 13, 2008 4:58 PM

350 bs -pr
180 sp
475 dl -pr

1005 total -pr

Comment #281 - Posted by: scugs at August 13, 2008 4:59 PM

38/M/176/6'1"

Total: 840 (850 pr)

Press 115-120-125f (L.elbow is my limiting factor)
Squat 285-295-305
DL 390-410-415pr

Wt'd Pullups 75-85-90pr-100f

Comment #282 - Posted by: Jay M. in SC at August 13, 2008 5:01 PM

BS: 315
SP: 165
DL: 455

CFT: 935

Comment #283 - Posted by: Mason at August 13, 2008 5:02 PM

m/26/5'4"/146

"Olympic Total"

Snatch
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.

Comment #284 - Posted by: Haya at August 13, 2008 5:06 PM

Didn't do CFT:

4 rounds:
30 kb swings
20 ghd hold/kb chest press (left arm)
15 goodmornings
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.

Comment #285 - Posted by: Keith D - Crossfit Pittsburgh at August 13, 2008 5:07 PM

bs 300 (pr)
sp 150
dl 375 (pr)

825 total (pr)

bw 180

need to increase my weights more on the wod's that come up if I'm going to improve.

Comment #286 - Posted by: kris kepler at August 13, 2008 5:07 PM

M/42/195/6"1"
BS: 170
SP: 105
DL: 195

cft: 470

Comment #287 - Posted by: Andy D at August 13, 2008 5:12 PM

42/167

Wasn't feeling it today.

BS - 280 down 10lbs.
SP - 160 down 10lbs.
DL - 320 tied PR

760

Comment #288 - Posted by: Rick Cantu at August 13, 2008 5:14 PM

23/M/6'1"/200

Press: 175 (Can't get this to go higher)
Squat: 365
Deadlift: 425

Total: 965

Comment #289 - Posted by: The Ukrainian at August 13, 2008 5:15 PM

Knees are in still in recovery and might actually need to see someone about them.

Anyways:
SP 120
BS 165
DL 185

total 470

Clark and Heather it was nice to meet you both.

Comment #290 - Posted by: penty at August 13, 2008 5:15 PM

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

Comment #291 - Posted by: Sesoku at August 13, 2008 5:16 PM

23/M/6'1"/200

Press: 175 (Can't get this to go higher)
Squat: 365
Deadlift: 425 (PR)

Total: 965 (PR)

Comment #292 - Posted by: The Ukrainian at August 13, 2008 5:16 PM

Squat: 235 (pr x 10#)
Press: 115
DL: 285 (pr x 10#)

CFT: 635 (pr x 20#)

#65

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.

Comment #293 - Posted by: Ronnieboy at August 13, 2008 5:22 PM

29/f/115

amrap in 20 of:

15 push-ups
12 dips
9 hspu

5 rounds + 3 push-ups

pre: wux2
post 5k run on treadmill

cft tonight after clients.

Comment #294 - Posted by: nadia shatila at August 13, 2008 5:27 PM

19/f/5'0"/130

Squat - 180 PR
Press - 75 - it won't go up! =[
DL - 200 PR
Total = 455

Comment #295 - Posted by: Stooo at August 13, 2008 5:30 PM

315
160
365

=840

Comment #296 - Posted by: snides 6'/190 at August 13, 2008 5:31 PM

#292 RonnieBoy

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!

Comment #297 - Posted by: Jay M. in SC at August 13, 2008 5:32 PM

Hello All,
First ever post today and I'm looking forward to many more in the future.

CFT
BS - 245, failed at 255
SP - 135, failed at 140
DL - 275

245+135+275=655
Also looking forward to increasing those numbers, see you tomorrow.

Comment #298 - Posted by: Nate M/26/71"/189 at August 13, 2008 5:32 PM

$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$$$$$$

245+
155+
295=
695

$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$$$$

Comment #299 - Posted by: rebel4 at August 13, 2008 5:32 PM

CFT = 895 (PR by 10)

BS = 335, SP = 150, DL = 410

Comment #300 - Posted by: Paul S_30/185/6'0 at August 13, 2008 5:35 PM

sq 345, new PR
pr 165, old PR 170
dl 415, old PR 420

Total 925, new PR

Comment #301 - Posted by: Brett_nyc at August 13, 2008 5:37 PM

squat 245
press 155
deadlift 295

total: 695

gained 50 on last month's total

Comment #302 - Posted by: beehagit at August 13, 2008 5:38 PM

CFWU

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)

Comment #303 - Posted by: DJB at August 13, 2008 5:47 PM

bw=157
BS=260
SP=155
Dl=400
Total=815

Comment #304 - Posted by: TPB at August 13, 2008 5:48 PM

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.

Comment #305 - Posted by: Jes at August 13, 2008 5:50 PM

265
145(pr)
365 (barely)

Total 775

Comment #306 - Posted by: BPemberton at August 13, 2008 5:50 PM

21/m/5'11"/164 lbs

squat: 245
press: 120
deadlift: 275

total: 640

press needs work, but it's a start >:O

Comment #307 - Posted by: The Baron at August 13, 2008 5:51 PM

135lb press (tweeked my kneck and stopped)
220lb back squat
300lb deadlift PR!!!! welcome to Puerto Rico!!!!

655 total and feeling great about it

Comment #308 - Posted by: logan schecter from long island new york at August 13, 2008 5:51 PM

38/f/5'5"/147

165 lb back squat
80 lb press
225 lb deadlift

470

Comment #309 - Posted by: saracuse at August 13, 2008 5:55 PM

Squat: 235
Press: 125
Dead: 260

Total: 620

M/5'4/140

Comment #310 - Posted by: Sazzy at August 13, 2008 5:55 PM

Jodi (F/29/109)

Deadlifts
95x1
135x1
185x1
225x1
250x1

Thrusters
75x15

Box Jumps
5 sets of 10

Lunges
BW+34x10
BW+50x10

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.

Comment #311 - Posted by: Jodi Bainbridge - CrossFit Fredericton at August 13, 2008 5:59 PM

M/22/152/5'9"

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!

Comment #312 - Posted by: Adam USN at August 13, 2008 6:03 PM

Amy 37/63"/124

Did this on Monday.

DL - 220 - up 10#
BS - 190 - up 5#
SP - 90 - same
Total 500.
Goal is 525 by the end of the year.

Comment #313 - Posted by: Neil&Amy in Blacksburg at August 13, 2008 6:04 PM

DL-300
BS-275
SP-185

total=760

Comment #314 - Posted by: matt at August 13, 2008 6:07 PM

21-15-9 for time:
Snatch 95#
Ring pushups

7:27

Then crossfit endurance workout: 8 X 100 at 100%, barefoot on grass.

Comment #315 - Posted by: JC Veggie M/31/177/5'10 at August 13, 2008 6:07 PM

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 :)

Comment #316 - Posted by: JC Veggie M/31/177/5'10 at August 13, 2008 6:10 PM

32/M/200

Squat 365
Press 155
Deadlift 405

TOTAL: 925

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...

Comment #317 - Posted by: Ory "THE MACHINE" at August 13, 2008 6:10 PM

bs- 315
sp- 185
dl- 335

=835

cross fit for 2 weeks now, feeling great

Comment #318 - Posted by: GReg at August 13, 2008 6:11 PM

Squat: 315
Press: 120
DL: 305

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.

Comment #319 - Posted by: rtylershaw at August 13, 2008 6:11 PM

Press: 125 PR
Squat: 225
Deadlift: 300 PR
Total:650 PR

Comment #320 - Posted by: Tim 18/m/150 (Long Island NY) at August 13, 2008 6:11 PM

New CFT as I have now attended a Lvl 1 Cert in VA & recieved proper instruction.

SP: 115#
SQ: 155#
DL: 275#

Total: 545

Comment #321 - Posted by: FireBlaine at August 13, 2008 6:13 PM

M/24
Bwt:195

CF Total
BS:317(PR)
SP:160.5(PR)
DL:377.5(PR)

Total: 754.5 (PR I love crossfit, good day even if I missed my 400 DL)

Comment #322 - Posted by: Filer at August 13, 2008 6:15 PM

Sorry I ment 854.5 total, I lift not add

Comment #323 - Posted by: Filer at August 13, 2008 6:16 PM

F/37/141ish/5'4"

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.

Comment #324 - Posted by: Camille at August 13, 2008 6:16 PM

23/F/145

BS: 215, 220, 225 (PR by 5#)
SP: 80, 85, 90f
DL: 155, 170f, 160

Total = 570

Comment #325 - Posted by: smel at August 13, 2008 6:21 PM

23/F/145

Oops. Previous post DL's should read "255, 270f, 260"

Comment #326 - Posted by: smel at August 13, 2008 6:27 PM

bs 145x5,215,235,255,275(1/2-ish)
op 105x5,125,135,145,150f
dl 145x5,195,235,325,415,445(3/4--hip bent)
cft = 840

bs 145x5,215,235,255,275(1/2)
op 105x5,125,135,145f,f
dl 145x5,195,215,235,325,415,445pr
cft = 860 7/29/08

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

Comment #327 - Posted by: kevin o at August 13, 2008 6:28 PM

back squat- 275
Shoulder press- 135
dead lift- 290

Comment #328 - Posted by: baker-b at August 13, 2008 6:28 PM

"CrossFit Total"

M/31/5'10/190

Back Sqt 330
Shld Prs 190
Deadlift 385

Total 905

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!!!!!!

Comment #329 - Posted by: El Boricua Loco at August 13, 2008 6:31 PM

BS 275
SP 155
DL 415
Total 845

Can't explain the huge difference, any ideas?

Comment #330 - Posted by: Jim/ 25/ 73"/ 198 lbs. at August 13, 2008 6:32 PM

CFT: 485(pr)
SP: 65,75,77
BS: 155,165(pr),170(pr)
DL: 215,235,245(f)

Comment #331 - Posted by: D.Frazier CFClarksville at August 13, 2008 6:34 PM

CrossFit Total"

Back Sqt 325
Shld Prs 145
Deadlift 415

Total 885 PR


Comment #332 - Posted by: JACKTEOD M/25/5'8/165lbs at August 13, 2008 6:41 PM

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.

Comment #333 - Posted by: Playoff_Beard at August 13, 2008 6:42 PM

M/162/24/5'7"

BS 295 (Pr +20)
SP 160 (Pr +5)
DL 350 (Pr +75)

805 (PR +100)

Skipped last CFT,

Thanks CrossFit

Comment #334 - Posted by: Derek K at August 13, 2008 6:45 PM

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.

Comment #335 - Posted by: KevinT at August 13, 2008 6:47 PM

BS 245
SP 155
DL 300

Total 700

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

Comment #336 - Posted by: Vince S at August 13, 2008 6:49 PM

1st CFT:
BS: 255lbs
SP: 155lbs
DL: 290lbs

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.

Comment #337 - Posted by: Mitch/38/6'00/230 at August 13, 2008 6:54 PM

m/24/6'1/216

as rx'd

BS:340 (PR)
SP:175 (PR)
DL:345

CFT = 860 (PR)

Comment #338 - Posted by: TGS at August 13, 2008 6:54 PM

m/39/5'4"/141

bs: 256 (pr)
sp: 127.5
dl: 316.5 (pr)

cft: 700

Comment #339 - Posted by: FnTX at August 13, 2008 6:57 PM

BS: 385(NR)
SP: 175(PR)
DL: 415(NR)

CFT: 975

Comment #340 - Posted by: mmcg 34/m/5'10"/185 at August 13, 2008 7:00 PM

This is my second week of crossfit, my first 1RM in all of these, and my first shoulder press ever.

m/19/6'4"/210

bs: 225
dl: 305
sp: 95(weaksauce)

cft: 625

Comment #341 - Posted by: Ethan at August 13, 2008 7:06 PM

3 months after ACL surgery, almost back to my
pre-surgery pr.

BS: 185 (could have gone heavier didn't want to push the knee too much)
SP: 100 (pr)
DL: 235 (pr)

CFT: 505

m/40/5'7"/151

Comment #342 - Posted by: ruswil at August 13, 2008 7:06 PM

m/46/6' 225


BS-325
SP-205 pr
DL-420 pr

Total-950

Comment #343 - Posted by: Murph/NC at August 13, 2008 7:11 PM

Been on CF for three weeks.
BS: 205lb
SP: 125lb
DL: 255lb

Comment #344 - Posted by: travis at August 13, 2008 7:12 PM

M/33/5'7"/175

BS: 235
SP: 145
DL: 275

CFT: 655

Comment #345 - Posted by: Shane Sargent at August 13, 2008 7:12 PM

CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

back squat 410 (tied PR)
shoulder press 185
deadlift 425 (new PR)

crossfit total 1020 (new PR)

Comment #346 - Posted by: cmh at August 13, 2008 7:14 PM

225 deadlift
225 squat
115 overhead press

Comment #347 - Posted by: DRM at August 13, 2008 7:16 PM

PR = 265

Back Squat - 290
Shoulder Press - 175
Deadlift - 345

Total=810

happy about that one
m/19/145/5'6''

Comment #348 - Posted by: max at August 13, 2008 7:19 PM

30/m/5'10"/225

BS: 345
SP: 175
DL: 365

Total: 885

Comment #349 - Posted by: D Craig at August 13, 2008 7:21 PM

#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.

Comment #350 - Posted by: j33 at August 13, 2008 7:21 PM

665 (PR) (235, 125, 305) BW = 149

Comment #351 - Posted by: Hari at August 13, 2008 7:22 PM

Back Squat- 460
Shoulder Press- 255
Deadlift- 560

Total- 1275
PR Deadlift by 5 lbs.
m/38/250/6"2

Comment #352 - Posted by: silverback at August 13, 2008 7:22 PM

2nd Crossfit WOD, still hurt from scaled pullups

M/31/205/6'

Squat - 245
Shoulder press - 105
Deadlift - 295

Total = 645

Comment #353 - Posted by: Mat at August 13, 2008 7:23 PM

Nic - 850

Comment #354 - Posted by: Haas_Greeley,CO at August 13, 2008 7:23 PM

m/33/5'10.5"/208#
subbed
metcon 20 min rounds
12'rope climb ( new mannila rough!! )
10 kb swings ( full )1 pd
10 wall ball shots 20ish# sand filled basketball

6 rounds

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.

Comment #355 - Posted by: tom lanning at August 13, 2008 7:24 PM

M/23/190

BS: 360 lb.
SP: 175 lb.
DL: 410 lb.

Total: 945 lb.

Comment #356 - Posted by: Ryan L at August 13, 2008 7:28 PM

squat - 355
shoulder press - 145
dl- 385

total: 885

m/22/200/5'10"

Comment #357 - Posted by: mjc at August 13, 2008 7:30 PM

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:
DL: 275-295-305
SP: 105-115-125f
SQ: 195-205-215

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.

Comment #358 - Posted by: Skeletor at August 13, 2008 7:33 PM

feeling weak today

press 135
sq 235
dl 300

total 670

Comment #359 - Posted by: Chris H_32_M_175 at August 13, 2008 7:40 PM

M/25/170/6'0

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

As Rx'd
225 Squat
130 Press
365 Dead
CFT = 720

Comment #360 - Posted by: rs10s at August 13, 2008 7:44 PM


M/22/6'1/185

SQUAT: 315 (PR +15)
SP: 165 (tie PR)
DL: 405 (tie PR)

Total: 885 (PR +35)

Comment #361 - Posted by: COS at August 13, 2008 7:50 PM

22/m/180

Back squat: 265
Shoulder press: 125
Dead lift: 275
Total: 665

Comment #362 - Posted by: Julian at August 13, 2008 7:50 PM

BS 305
SP 115
DL 385
Total 805

Comment #363 - Posted by: Destry.P at August 13, 2008 7:51 PM

squat-425
press-265
deadlift-505

total-1195

Comment #364 - Posted by: BigMikey0331 at August 13, 2008 7:54 PM

48/M/220

S - 335
P - 165
D - 315
CFT = 805

Comment #365 - Posted by: mbur at August 13, 2008 7:54 PM

f/40/5'4"/150

BS - 185(PR)
SP - 80
DL - 225

CFT: 490

Comment #366 - Posted by: ChrisS - boston at August 13, 2008 7:58 PM

26/m/72"/167#

BS: 215#
SP: 155#
DL: 255 (265(f))
Total: 625

Comment #367 - Posted by: Kevin at August 13, 2008 7:58 PM

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
Snatch
3x115
3x135
145
155
165(f)
165(f)

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.

Comment #368 - Posted by: Ryan S at August 13, 2008 8:05 PM

squat: 325
press: 195
deadlift: 405

PR Total: 925

Comment #369 - Posted by: Deepak 5'11"/167/m at August 13, 2008 8:10 PM

squat:245
deadlift: 315
shoulder press: 150

PR Total: 710

Comment #370 - Posted by: Mark C at August 13, 2008 8:14 PM

m/31/230/68"
BS 365
SP 185
DL 365
total = 915

Comment #371 - Posted by: jason at August 13, 2008 8:15 PM

Round two of face to face crossfit total to Filer.

BS: 295
SP: 182.5
DL: 345
Total 822.5

Comment #372 - Posted by: Fiman M/26/5'11"/211.5 at August 13, 2008 8:16 PM

m/22/160/5'8"

BS 235
SP 135
DL 310

Total = 680

Comment #373 - Posted by: Renzo M at August 13, 2008 8:21 PM

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.

Comment #374 - Posted by: Christopher P. at August 13, 2008 8:27 PM

M/46/145

CFWU2, BWU w bar

BS (low bar)
135x5WU, 155x5WU, 185x3WU,
205-215-225
SP
95x5WU, 115x3WU
125-130 (+5 from last)
DL
135x5WU, 185x5WU, 225x3WU
245-265-275(f)

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!

Comment #375 - Posted by: jon h at August 13, 2008 8:32 PM

m/32/185

sp: 165

bs: 345

dl: 375

total: 885

Comment #376 - Posted by: elsey,sanger,tx at August 13, 2008 8:35 PM

BS 175
SP 105
DL 275

Total 555

10 more than last time

Comment #377 - Posted by: mblarkin at August 13, 2008 8:42 PM

40/M/163

CFWUx3

Squat: 200(10#PR)
Press: 115
DL: 260(5#PR)
Total: 575

Comment #378 - Posted by: BrettL at August 13, 2008 8:43 PM

Shoulder Injury
No training

Comment #379 - Posted by: Adc (CrossFit Sydney) at August 13, 2008 8:44 PM

stretching
BS WARMUP
5x 45# barbell
3x 65#
2x 75#
2x 95#
2x 120#

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.

Comment #380 - Posted by: Mili E7 f/155/5'6" at August 13, 2008 8:49 PM

forgot to put my total

CFT: 385

Comment #381 - Posted by: Mili E7 f/155/5'6" at August 13, 2008 8:51 PM

26/M/6'2"/205

BS: 225f, 225, 245(pr)
SP: 135f, 130, 135(pr)
DL: 352(pr), 362f, 362f

Total: 732 - PR by 21

Comment #382 - Posted by: Olde English at August 13, 2008 8:57 PM

22/M/186

CFWU + Jump Rope x 3

BS 3x 245#
SP 1x 160#
DL 3x 235#

3 sets of 15 sit-ups after

Comment #383 - Posted by: Jordan at August 13, 2008 8:58 PM

24/M/6'0/175

BS 345 missed 365 and almost died
DL 355
SP 165

Comment #384 - Posted by: Romad at August 13, 2008 9:01 PM

m/29/5'6/165

squat-405lbs (pr)
Push press-115lbs
deadlift-225lbs

I did the same thing I did last time, I wore myself out on the squat

Comment #385 - Posted by: Alan at August 13, 2008 9:04 PM

48/m/145
BS - 215 (pr)
Press - 125 (pr)
DL - 285
TL - 620 (pr)

cardio - 45 min

Comment #386 - Posted by: --E5fyrman-- at August 13, 2008 9:15 PM

32/M/176

BS: 335
SP: 150
DL: 405 (Couldn't lock out 410, so close!)

Total: 890

Felt alot better on this CFT. Still below PR's on Shoulder Press and Back Squat. DL = PR.

Comment #387 - Posted by: JNEESE at August 13, 2008 9:16 PM

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.

Comment #388 - Posted by: DS (35/185/69") at August 13, 2008 9:18 PM

M/35/6'/194

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

CFT: 745

Comment #389 - Posted by: KWB_Fish at August 13, 2008 9:20 PM

press- 165
squat- 365
dead- 405
total- 935

a bout 100# down from my best, but wasn't really feeling it today, so better than I thought.

Comment #390 - Posted by: a noble at August 13, 2008 9:30 PM

back squat 275
press 155 (PR)
DL 345 (PR)

775 Total (+20)

Comment #391 - Posted by: bears m/32/6'/205 & f/28/5'5"/135 at August 13, 2008 9:31 PM

BS 295
SP 195
DL 405

CF total 895 (up 40 lbs from previous) bodyweight up 7 lbs after vacation.

Comment #392 - Posted by: Scott B 35/5'10"/195 at August 13, 2008 9:31 PM

Went with Michael today instead.

~22 min

Comment #393 - Posted by: CST at August 13, 2008 9:39 PM

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)

Followed by:
5 rds:
6 115# squat snatch
9 ring dips
12 box jumps

Comment #394 - Posted by: Chan at August 13, 2008 9:40 PM

S- 315/335/345
P- 185/200/205
D- 385/405/xxx

955# I think that's a PR by 1#

Comment #395 - Posted by: freddy c._one world at August 13, 2008 9:50 PM

M/22/161/5'10

CFT

SQ: 210
SP: 135
DL: 320

Total: 665 (All weights same as last CFT)

Need to start work on my BS.

Comment #396 - Posted by: Jack - South Korea at August 13, 2008 9:58 PM

M/39/180/5'7

BS: 295 (had to use smith machine)
SP: 145
DL: 295

Total: 735

Comment #397 - Posted by: bigjs-56 at August 13, 2008 10:00 PM


M/35/168
SP-145
BS-295
DL-350
TOTAL 790 OFF QUITE A BIT;1ST HEAVY DAY IN A WHILE

Comment #398 - Posted by: EJ at August 13, 2008 10:01 PM

BS - 285
SP - 130
DL - 380

CFT - 795, 20lb improvement!

Comment #399 - Posted by: EvinSvenNegron/24/M/74"/190 at August 13, 2008 10:07 PM

M/45/5'10"/215

S - 335 lbs
SP - 145 lbs
DL - 385

Total = 865

Comment #400 - Posted by: Patrick at August 13, 2008 10:10 PM

195 lb BS
140 lb Press
305 lb DL

All PR's....getting stronger slowly but surely

640 total

24 yom - 160

Comment #401 - Posted by: austin mclean at August 13, 2008 10:14 PM


BS: 46kg/101# ( cleaned from floor - no rack )
SP: 46kg/101#
DL: 56kg/123#

Total = 325

Comment #402 - Posted by: chris at August 13, 2008 10:16 PM

36/M/5-11/215

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.

CFT 785

Comment #403 - Posted by: jakers at August 13, 2008 10:19 PM

46/f/160

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!

Comment #404 - Posted by: Cynthiaj in Sunnyvale, CA at August 13, 2008 10:27 PM

44/m/72kg

Squat: 57.5 kg (3x5)
Press: 30 kg (2x5,3)
Deadlift: 85 kg PR

Total: 173 kg / 380 lbs

Comment #405 - Posted by: Scott in Geneva at August 13, 2008 10:40 PM

40/m/176cm/71kg

BS 95kg (PR)
SP 62.5kg (PR)
DL 145kg (PR)

CFT 302.5kg (PR) ~672#

Plus 50 K2E for cool down.

Comment #406 - Posted by: Memuc at August 13, 2008 10:51 PM

21/m/193cm/82kg

squat: 100kg
press:50kg
deadlift:120kg

CFT: 270kg (595lb)

Comment #407 - Posted by: Christian at August 13, 2008 11:05 PM

I joined the 800 club today!!!!!!!!!

350 squat

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

M/22/6'1"/185

Squat: 355
Press: 190
DL: 495 CFT=1040 900 here i come. and look out 1000

Comment #408 - Posted by: big lou at August 13, 2008 11:09 PM

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.

OooRahh CrossFit

Comment #409 - Posted by: W.D. at August 13, 2008 11:13 PM

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

Comment #410 - Posted by: Apollo Lee at August 13, 2008 11:23 PM

wu: 400m run, joint mobility, 2x10 cfwu

315/325/335
135/165f/155
385/400f/400pr

total=890

Comment #411 - Posted by: difchip/38m/200/6'2 at August 13, 2008 11:40 PM

Poor CFT today

BS - 100kg
DL - 170kg
SP - 85kg

still sore from catch up WOD's

Comment #412 - Posted by: Rookie at August 13, 2008 11:43 PM

did crossfit total after running 5k (mistake)

shoulder press 175-no improvement
squat 265-went down failed 285 and 275
deadlift 315

total=755 :(

Comment #413 - Posted by: Charles Mendoza m/34/5'8"/166 at August 13, 2008 11:51 PM

squat: 375
press: 135
deadlift: 405

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.

Comment #414 - Posted by: Evan at August 13, 2008 11:52 PM

Run 5 K and then did CF total. No improvement, but felt OK

Shoulder Press 35kg
Squat 65kg
Deadlift 85kg

Bw 55kg

Comment #415 - Posted by: Alenka at August 14, 2008 12:09 AM

1st CF Total

SP: 110
BS: 225
DL: 275

Total: 610

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.

Comment #416 - Posted by: EMY (30/150/65") at August 14, 2008 12:44 AM

SP: 165
BS: 315
DL: 365

total: 845
previous: 865

Comment #417 - Posted by: narco at August 14, 2008 12:46 AM

M/35/78kg/170#

CFWU 3x15

BS:112,5kg
DL:100kg

(SP: 30kgx3)

Total: 242,5kg
Prev: 310kg/682#


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%.

Comment #418 - Posted by: Fred Frisell at August 14, 2008 1:17 AM

First CF total.

BS: 242lbs
SP: 110lbs
DL: 264lbs (PR by 22lbs)

Total: 616lbs

Comment #419 - Posted by: JonK at August 14, 2008 1:49 AM

BS 305
SP 185
DL 345

CFT 835

Comment #420 - Posted by: TomO at August 14, 2008 2:59 AM

crossfit Total:

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.

Comment #421 - Posted by: Eeek M/37/149lbs/5'8" at August 14, 2008 3:01 AM

155
355
365
---
875

Comment #422 - Posted by: jb305 at August 14, 2008 3:39 AM

m/27/6'1''/190

S: 250
P: 115
D: 300

T: 665

Comment #423 - Posted by: Timmy at August 14, 2008 4:07 AM

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!!

Comment #424 - Posted by: TonyTheChiro (39yo, 5'10", 158lb) at August 14, 2008 4:42 AM

F/33/6'3/180

S-115
P-80
DL-200

CFT-395

Comment #425 - Posted by: Andy & Quinn at August 14, 2008 4:47 AM

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)

Comment #426 - Posted by: jongb at August 14, 2008 4:48 AM

M/27/180
Good Improvement from Last Time!
BS:300lbs
SP:185lbs
DL:360
Total:845

Comment #427 - Posted by: Matt Joyner at August 14, 2008 5:01 AM

BS-225
SP-145
DL-335

Comment #428 - Posted by: westxun at August 14, 2008 5:05 AM

m/5'5/158

BS-309 (pr)
SP-155
DL-401 (pr)

CFT-865

Goal was 850 going in... Boo Yah

Comment #429 - Posted by: Brian Wamboldt at August 14, 2008 5:30 AM

m/40/5'11/212

BS 315
SP 145
DL 345

Total 805

Comment #430 - Posted by: Dave at August 14, 2008 5:31 AM

f/25/107

squat 175 (PR)
press 65
deadlift 200 (PR)

total 440

PR for CFT by 20#

depth on squat was iffy

Comment #431 - Posted by: Laura Kurth at August 14, 2008 5:50 AM

CF Total
Backsquat
255 - 265 - 275 (f)
Press
135 - 155 - 160
Deadlift
275 - 295 - 315

Total: 735

25/ m / 185#'s

Comment #432 - Posted by: Coldbore at August 14, 2008 6:04 AM

start: 0545

20 min run to rec center

BS-225 :)
SP-100 :)
DL-275 :)

20 min run back home

Comment #433 - Posted by: Quietly Improving m/42/6'/183# at August 14, 2008 6:06 AM

M/31/5'9"/171

BS 285 (PR +5)
SP 135
DL 335 (-5)

CFT 755 same as last time
Damn it!!!!

Comment #434 - Posted by: elliott at August 14, 2008 6:10 AM

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).

Comment #435 - Posted by: Adam at August 14, 2008 6:12 AM

Back Squat 70kg
Press 30kg
DL 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.

I

Comment #436 - Posted by: Elaine, Scotland at August 14, 2008 6:13 AM

f/28/145lbs/5'4"
1st time
squat: 190
press: 100
deadlift: 195

total: 485
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!

Comment #437 - Posted by: ruffysgirl at August 14, 2008 6:42 AM

135 (with dip), 235, 255 = 625
next 135 clean, 275, 295 = 705

Comment #438 - Posted by: AllanH at August 14, 2008 7:06 AM

31/M/5'9/212

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.

Back Squat
135 x 10
205 x 5
225 x 3
255 x 1
275 x 1
285 x 1
300 x 1

Press
Bar x 10
95 x 5
115 x 3
125 x 1
145 x 1
155 x fail

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

Total 745 (Up from 670)

Comment #439 - Posted by: Bob in the River at August 14, 2008 7:08 AM


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.
SP 65
DL 155

Total: 340 PR, getting stronger..
Lysa

Comment #440 - Posted by: Lysa F 43/125 lbs at August 14, 2008 7:11 AM

m/47/178

squat 275 (pr)
sp 150 (155 failed)
dead 345 (355 failed)

CFT 770

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

Comment #441 - Posted by: mikeyb at August 14, 2008 7:14 AM

35m/6'4"/210

S 315
SP 175
DL 375

CFT 865

Comment #442 - Posted by: DWheels at August 14, 2008 7:40 AM

24m/6'3"/196

S 290
SP 135
DL 235

CFT 660

Comment #443 - Posted by: BeckJhong at August 14, 2008 7:47 AM

41m/6'2"/242

BS 305 (pr)
SP 105
DL 365 (pr)

CFT 775

Comment #444 - Posted by: BruceD at August 14, 2008 8:00 AM

711

Comment #445 - Posted by: rick at August 14, 2008 8:32 AM

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

Comment #446 - Posted by: Joe C 34/5'5"/160# at August 14, 2008 9:31 AM

Squat: 195, 215, 235
Press: 115, 125, 135
Deadlift: 185, 205, 224

Comment #447 - Posted by: Ryan R. at August 14, 2008 9:47 AM

first crossfit total: 855

Comment #448 - Posted by: shortyK at August 14, 2008 9:49 AM

M/22/165#

First time on Cross Fit Total

Squat 245#
Press 115#
Lift 275#

CFT Score 635#

CFT/BW = 3.85

Comment #449 - Posted by: Cal D at August 14, 2008 10:14 AM

SQ 355 PR
SP 150 PR
DL 360 PR

TOTAL 865

Comment #450 - Posted by: steeliekid 175 67" 40 at August 14, 2008 10:47 AM

25m/5'11"/140

Squat-175
Press-105
Lift-205

Total 485

Comment #451 - Posted by: Jon C-K at August 14, 2008 10:50 AM

m/34/5'9"/210#

first Crossfit Total

Squat 305#
Press 155#
Deadlift 400#

CFT score 860#

good start - definitely room to improve

Comment #452 - Posted by: Rick L at August 14, 2008 10:54 AM

255 bs
145 sp
255 dl

655 total

M/38/150

Comment #453 - Posted by: Ticotexas at August 14, 2008 11:11 AM

M/27/5'11"/195#

Squat 265#
Press 155#
Deadlift 335#

Total 775#

Comment #454 - Posted by: Randy B. at August 14, 2008 11:12 AM

m/27/5'11"/195#

squat 265
press 155
deadlift 335

total 755

Comment #455 - Posted by: Randall Pink at August 14, 2008 11:20 AM

m/27/5'11"/195#

squat 265
press 155
deadlift 335

total 755

Comment #456 - Posted by: Randall Pink at August 14, 2008 11:20 AM

m/27/5'11"/195#

squat 265
press 155
deadlift 335

total 755

Comment #457 - Posted by: Randall Pink at August 14, 2008 11:20 AM

as rx'd:

SQ - 320
SP - 175
DL - 385
Total: 880

Comment #458 - Posted by: Ricky C. 27/m/5'10"/190 at August 14, 2008 11:27 AM

M/25/178/5'11"

Squat: 295
Shoulder Press: 177.5 (PR)
Deadlift: 405

Total: 877.5 lbs.

I'll take the 2.5lb. PR.

Comment #459 - Posted by: quallnow at August 14, 2008 12:36 PM

28/M/185/6'1

CROSSFIT TOTAL (still behind)

Back squat, 1 rep 375(PR)
Shoulder Press, 1 rep 170(PR)
Deadlift, 1 rep 360(PR)

Total 905(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!!

Comment #460 - Posted by: Kdubs at August 14, 2008 12:44 PM

Way off my PRs from Last Time

Felt weak, prepared weakly, got weak results! Yay!

BS 275
SP 125
DL 365

Total: 775 (pr 810)

Comment #461 - Posted by: LQ at August 14, 2008 1:16 PM

BS: 100kg
SP: 60kg
DL: 150kg

CFT: 310kg
BW: 67kg

Comment #462 - Posted by: mrjling at August 14, 2008 1:33 PM

M/33/185/70”
245+135+365=745

Comment #463 - Posted by: jwin at August 14, 2008 1:38 PM

m/26/5'10/158

BS = 200
SP = 110
DL = 170

Total = 480

Comment #464 - Posted by: Oleg at August 14, 2008 1:48 PM

30yom 128lbs
Squat 265
Press 125
DL 235

Total 625

Comment #465 - Posted by: Jon Gray at August 14, 2008 1:55 PM

Squat:
300 lb (New PR, last time was 275, time before was 295)

Shoulder Press:
145 lb (down 5 lbs from few last times)

Dead Lift
425 lb (up from 365 last total and 405 last 1 rep DL max)

New Total:
870 lb, up from 810 June 3rd.

Comment #466 - Posted by: Luke at August 14, 2008 1:55 PM

Comment 464.

28yr/m/191 lb
(Down from 196 lb June 3rd)

Comment #467 - Posted by: Luke at August 14, 2008 1:58 PM

squat
225, 245 (little high grion hurtin)

Press
175, 195

DL
335, 375

Comment #468 - Posted by: TJ/220/42 at August 14, 2008 2:13 PM

Did it today, 8/14/08:

Back Squat: 275 with a nudge up.
Shoulder Press: 145 with a nudge up.
Deadlift: 275

CFT: 695

Comment #469 - Posted by: Chrono M/5'10"/37/180 at August 14, 2008 2:29 PM

BS: 245

SP: 135

DL: 295

CFT: 675

Comment #470 - Posted by: NannysBoy at August 14, 2008 2:35 PM

8/14

180
85
235

CFT=500 (30# PR)

Comment #471 - Posted by: Summer 29/f/5'/130 at August 14, 2008 3:13 PM

Back Squat:
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)

Shoulder Press:
205 (f)
185 (f)
155 (got it)

Deadlift
275 (went way too low weight on this one)

Comment #472 - Posted by: Julio V at August 14, 2008 3:18 PM

080728 - 585# total
BS - 265
SP - 95
DL - 225 , 230 F (Glued to the floor)


080814 - 635# total
BS -275
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? "

Comment #473 - Posted by: Shark at August 14, 2008 3:40 PM

m/6'2"/195

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.

Arilyn: f/age:11/5'2"/95lbs
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!!!

Comment #474 - Posted by: Brent Maier at August 14, 2008 3:48 PM

BS 225 (-50 lbs)
SP 135 (TIE)
DL 315 (PR)
= 675

Quads were sore, shouldn't have abused rest day. Squats were way down.


Comment #475 - Posted by: Jim S. 23/M/5'10/160# at August 14, 2008 3:52 PM

BS 255#
SP 165#
DL 325#

total of 745#

m/20/6'2"/195

Comment #476 - Posted by: thedogbarks at August 14, 2008 3:56 PM

Restday today. Did a handstand in the rings today! looked like s**t but I did it.
have fun, Johan

Comment #477 - Posted by: Johan Nederhof / Rotterdam at August 14, 2008 4:15 PM

M/23/180lb/6'
total: 720 (BS on Smith machine)

Comment #478 - Posted by: mike at August 14, 2008 5:44 PM

31/m/175

CFT
825#

155 press
265 Squat
405 DL

That's a PR!

Comment #479 - Posted by: Charles L Ottawa, Canada at August 14, 2008 5:58 PM

BS 285
SP 165
DL 315

Total 765

Comment #480 - Posted by: Eric in PCB, Fl at August 14, 2008 6:19 PM

32/m/210

BS 185 / 220 / 250(f)
SP 95 / 135 / 160
DL 225 / 275 / 320

Total 700#

Comment #481 - Posted by: Matt T at August 14, 2008 6:26 PM

22.m.137.65"

as rx'd
Back Squat: 315
Shoulder Press: 140
Deadlift: 325
Total: 780

Last Time
Back Squat: 305
Shoulder Press: 140
Deadlift: 320
Total: 765

Comment #482 - Posted by: Francis Vu Nguyen at August 14, 2008 6:28 PM

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.)

Comment #483 - Posted by: Schwartzie 31/M/5-10/255 at August 14, 2008 6:30 PM

M/34/6'2"/188.5#

CFT: 830

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!)

Comment #484 - Posted by: Jonathan Dunn at August 14, 2008 6:45 PM

M/23/150 GregAWu

Squat - 290
Press - 130
DeadL - 400
Total: 820

Comment #485 - Posted by: Y. Zhou at August 14, 2008 6:52 PM

m/38/213

Squat 275
Press 135
Dead 325
Total 735

Comment #486 - Posted by: nomad at August 14, 2008 7:03 PM

22/m/5'4/145 lbs

Squat 235
Press 135
Deadlift 235

Total = 605

Comment #487 - Posted by: mjpenna at August 14, 2008 7:19 PM

Active rest.

BS 5x185 (way below parallel, further than I normally go)
SP 5x125
DL 5x225

Comment #488 - Posted by: Skylar Cook at August 14, 2008 7:39 PM

m/30/225/6'

Squat 350
Press 165
Deadlift 425

Total = 940

Comment #489 - Posted by: Andy A at August 14, 2008 8:02 PM

press 45x5,95x5, 115x5, 135x5,155x3, 185x1
deadlift 5x95,115,135,185 3x225,3x275, 5x315
then did thursday workout 31 min

Comment #490 - Posted by: johnmc at August 14, 2008 8:03 PM

been crossfitting for 9 months (former "bodybuilder" type lifter . . .)

squat: 185#
sh. press: 85#
deadlift (my specialty : ) ): 215#

f/31/144#

Comment #491 - Posted by: katelyn at August 14, 2008 8:35 PM

whoops didn't total the cf total: 485

Comment #492 - Posted by: katelyn at August 14, 2008 8:36 PM

m/21/143/5'10"

squat: 135
press: 65
deadlift: 185

Comment #493 - Posted by: Alberto V at August 14, 2008 9:04 PM

squat: 255
press: 125
deadlift: 265

Comment #494 - Posted by: cystboii at August 14, 2008 11:40 PM

265 bs (PR by 10) - went up really easy

protecting the shoulder...
15x30 sp
245 dl

Comment #495 - Posted by: avitevet at August 15, 2008 1:09 AM

squat : 90kg
press : 47.5 kg
deadl : 115 kg

CFT : 252.2 kg

bw 72kg

Comment #496 - Posted by: Tamas at August 15, 2008 2:15 AM

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

Comment #497 - Posted by: Pedro Barrera,Scotland at August 15, 2008 3:04 AM

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...

Comment #498 - Posted by: Capt_Phil/m_48_181/France at August 15, 2008 3:56 AM

M/28/6'2/195 Martial Artist: TangSooDo - 3.5 yrs

Warm-up:
- 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


Comment #499 - Posted by: edtkd at August 15, 2008 5:00 AM

34yom/168/6'

225/120/315

31yof/126/5'6"

135/70/190

Comment #500 - Posted by: tdapnyc at August 15, 2008 6:07 AM

m/24/6'2/192

Squat 225 (PR at full depth)
Press 115 (PR)
DL 265
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.

Comment #501 - Posted by: Neil at August 15, 2008 6:16 AM

M/33/230

30 Minute run 3.5 miles
300 Squat
135 Press
280 DL

Comment #502 - Posted by: T at August 15, 2008 6:24 AM

26/m/6'/170

CFT

DL 315 PR
SQ 275
SP 145 PR

Comment #503 - Posted by: jon_schmalensee at August 15, 2008 7:16 AM

31/m/5'10/193

shoulder press 80lbs (I suck!)
Squat 245 X 2 (Suprised myself!)
Deadlift 275 w/ a lil bit of help from my spotter

Total 600lbs

First time I ever maxed out a deadlift or squat, could've gone 10 more lbs on squat.

Comment #504 - Posted by: Jeff at August 15, 2008 8:45 AM

M/30/5'9"/165

My first ever Crossfit Total!

Total: 570 lbs

Squat: 215
Press: 100
Deadlift: 255

By the way, the PDF that describes the Total is really helpful. Thanks for posting such clear instructions.

Comment #505 - Posted by: Antun Karlovac at August 15, 2008 9:55 AM

Squat: 245
Press: 155
Deadlift: 345

Total: 745

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.

Comment #506 - Posted by: MacDaddy M/39/5'10"/185 at August 15, 2008 10:01 AM

38m/185
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
total: 920

Comment #507 - Posted by: dmic at August 15, 2008 10:09 AM

Jim 48/M/160 BS:285 SP:135 DL: 325 total: 745
Mark 28/M/230 BS:225 SP:150 DL: 345 total: 720

Comment #508 - Posted by: ncsheepdog at August 15, 2008 11:13 AM

Squat - 335
Shoulder Press - 195
Deadlift - 345
Total - 875

Comment #509 - Posted by: Dave Diercks - 25/M/6'1/195 at August 15, 2008 11:25 AM

squat-350
SP-150
DL-285

total-785

Comment #510 - Posted by: chris M/36/192 at August 15, 2008 12:06 PM

squat 330
Press 115
DL 310
CFT 765

Comment #511 - Posted by: ferg at August 15, 2008 1:08 PM

26 / M / 185

DL - 355
SQ - 265
SP - 145

Total - 765

First time doing it. Adding PRs for all of them is 815.

Comment #512 - Posted by: Greg L at August 15, 2008 1:18 PM

Last time-

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

Total: 620

This Time-

Back squat: 255 - failed first attempt
Shoulder press: 135
Dead lift: 265

Total: 655

Comment #513 - Posted by: bmolloy m/22/165#/5'9" at August 15, 2008 1:36 PM

M/40/185

CF Total

Squat - 315
Press - 145
Dead - 315
Total - 775

Comment #514 - Posted by: toby or not toby at August 15, 2008 2:20 PM

m/37/178/6'2

CFT

bs:275
sp:145
dl:391
total:811

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.

Comment #515 - Posted by: stewyd at August 15, 2008 2:46 PM

M50/170

Squat 265

Press 130

Dead 325

Total 720

Comment #516 - Posted by: bdm at August 15, 2008 4:06 PM

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!

Comment #517 - Posted by: Helen F/5'7"/124 lbs/39 yo at August 15, 2008 4:41 PM

done day rx'd 8/13/08

26/f/5'2/130#

breakfast: run 46 minutes = 6.1 miles

cfwu

bs 245
sp 105
dl 275

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.

Comment #518 - Posted by: cleverhandz at August 15, 2008 4:50 PM

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

bs 205#
sp 145#
dl 245#
T 595#

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

Comment #519 - Posted by: engine7 at August 15, 2008 4:59 PM

Dillon
F/27/150/5'10"

BS 130#
SP 85#
DL 135#
T 345#

Kent
M/33/170/5'8"
BS 335#
SP 140#
DL 345#
T 820#

Comment #520 - Posted by: Kent at August 15, 2008 6:25 PM

Charity-
BS-228
SP-116
DL-275

Comment #521 - Posted by: Jeff & Charity @ CF Snohomish at August 15, 2008 9:26 PM

23/148

WOD as rx'd

BS-335
SP-145(pr)
DL-405

Total-885

Comment #522 - Posted by: Travis H at August 16, 2008 6:53 AM

29/m/140lb

SP 60kg.......5kg PR
BS 105kg......10kg PR
DL 150kg.......5kg PR

Total 315kg or 708lb and 25kg PR
Delighted!

Comment #523 - Posted by: gerard mcauliffe at August 16, 2008 8:57 AM

768 (old pr was 750)

Comment #524 - Posted by: Jason 6'0" 186 34 chicago at August 16, 2008 9:22 AM

34/M/185

BS: 395
SP: 180
DL: 385

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.

Comment #525 - Posted by: amped at August 16, 2008 9:41 AM

M/39yo/6"/217lbs

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.

Comment #526 - Posted by: Slowjoe at August 16, 2008 10:18 AM

BS: 325lbs
SP: 115lbs
DL: 355lbs

I thanks Dave and Brian for pushing me.

Comment #527 - Posted by: Evo/M/31/5'6"/175 at August 16, 2008 10:59 AM

m/46/175
bs-360
sp-157
dl-375
CFT=892
33 burpees +vest

Comment #528 - Posted by: Troy at August 16, 2008 11:16 AM

M/5'10"/175 lbs/ age 20

BS- 333
SP- 146
DL- 388

Comment #529 - Posted by: DA at August 16, 2008 11:56 AM

M/36/142

@ work,
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)

Comment #530 - Posted by: fireguy37 at August 16, 2008 12:31 PM

F/24/5'3/100

Squats
85x1, 90x1, 90x0

Press
45x1, 50x1, 50x1

Deadlift
120x1, 130x1, 135x1...PR!

Comment #531 - Posted by: Yudy at August 16, 2008 5:38 PM

32 male
rushed it
deadlift = 315lbs.
shoulder press = 135 lbs.
back squat =245lbs.

695 total

Comment #532 - Posted by: Pat B. at August 16, 2008 6:54 PM

M/31/145
BS 245
SP 150
DL 315

CFT: 710

Comment #533 - Posted by: al deezy at August 16, 2008 7:29 PM

m/32/212

bs 295
sp 175
dl 265

I notice most people's deadlifts are higher than their squats. I must be doing something wrong!

Comment #534 - Posted by: Jason at August 16, 2008 10:18 PM

Jeff @ home
BS- 330 in oly shoes to ball
Press- 150
DL- 415 stopped there.

Comment #535 - Posted by: Jeff & Charity @ CF Snohomish at August 16, 2008 10:32 PM

BS 125kg (pr)
SP 60kg
DL 155kg

Total: 340kg

Comment #536 - Posted by: peesu (Fin) at August 17, 2008 3:07 AM

bs 195 lb
sp 120 lb
dl 135 lb

Comment #537 - Posted by: jp at August 17, 2008 6:55 AM

M/27/66"/140#


BS=245(pr+20)
SP=115
DL=290(pr+55)

CFT=650(pr+75)

Comment #538 - Posted by: dave/m/66/27/140# at August 17, 2008 3:14 PM

Back Squat
160 kg

Shoulder Press
92.5 kg (PR)

Deadlift
220 kg (PR)

TOTAL: 160 + 92.5 + 220 = 472.5kg = 1039.5 lbs

GOAL: 500 kg/1100 lbs

Comment #539 - Posted by: Herm @ CF Los Altos, CA at August 17, 2008 4:21 PM

BS - 226
SP - 89
DL 265 (stopped there since my back started rounding)

Comment #540 - Posted by: JENNY O. 37F/125# at August 17, 2008 6:05 PM

BS: 275, SP:160, DL:305, Total = 740

Compare to:
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

Comment #541 - Posted by: B. Rhaly at August 17, 2008 8:24 PM

M/36/6'4"/220#

CF first timer.....

Squat 220
Shoulder Press 132
Dead Lift 242

Total - 594

Comment #542 - Posted by: JT at August 17, 2008 8:31 PM

BS 225,255,270
SP 130,135,140(F)
DL 315,335,345(F)

740

Comment #543 - Posted by: Maurkov at August 18, 2008 6:41 AM

BS 265
SP 165
DL 355 (felt bad, so didn't push it)

CFT 785

Comment #544 - Posted by: Ed H 43/M/5'11/205 at August 18, 2008 10:54 AM

BS 345 failed 360 last time 355
SP 165 failed 175 last time 170
DL 370 failed 385 last time 385

CFT 880

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

Comment #545 - Posted by: Brad 32/m/225/74" at August 18, 2008 2:48 PM

26/m/155#

BS 275
SP 160(PR)
DL 375

TOTAL 810

Comment #546 - Posted by: stinker at August 18, 2008 7:28 PM

squat 205
s.p. 125
d.l 315

total 645 p.r. by 25

Comment #547 - Posted by: Bman19 at August 18, 2008 7:36 PM

m/30/161

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.

Comment #548 - Posted by: rowcoach at August 19, 2008 5:22 AM

sq165#
sp 75#
DL 115#

Comment #549 - Posted by: Jen_F_25_5'9"_160 at August 19, 2008 5:38 AM

F/36/5'3"/118

SP 80#
BS 155#
DL 225#

460

Comment #550 - Posted by: Ev at August 19, 2008 1:09 PM

M/21/5'11"/158

BS 210# (barely) - PR
SP 110# - PR
DL 300# (finally) - PR

CFT 620...getting better all the time, man I love this stuff.

Comment #551 - Posted by: Jdiz fo shiz at August 19, 2008 8:26 PM

M/40/5'10"/218

S: 275
P: 125
D: 235

First CFT: 635

Comment #552 - Posted by: TomV at August 20, 2008 5:44 AM

Squat:
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)

Shoulder Press:
10 x 20kg
8 x 30kg
3 x 50kg
1 x 55kg
1 x 57.5kg
1 x 60kg (fail)

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

CROSSFIT TOTAL = 290kg/638lb

Comment #553 - Posted by: ZG at August 20, 2008 5:52 AM

Crossfit Dahlonega WOD =
20 minutes:
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")

Comment #554 - Posted by: Mark & Theresa at August 20, 2008 6:26 AM

M/20/6'1''/180

BS-245
OP-115
DL-305

Total-665

Comment #555 - Posted by: benny b OKC at August 20, 2008 12:43 PM

54/5'9"/180/m

Back Squat 380
Shoulder Press 135
Deadlift 360
Total 875

Comment #556 - Posted by: Karsk at August 20, 2008 5:56 PM

BS - 345
SP - 165 PR
DL - 425 PR - for conventional style

Total = 935

Comment #557 - Posted by: FitPhillip at August 20, 2008 10:25 PM

M/25/215/6'2"

BS - 345
SP - 165 PR
DL - 425 PR for conventional deadlift style

Total = 935

Comment #558 - Posted by: FitPhillip at August 20, 2008 10:29 PM

m/34/5'9/176

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

Comment #559 - Posted by: jrm at August 21, 2008 6:37 AM

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)

Comment #560 - Posted by: kunkle at August 21, 2008 5:51 PM

"CrossFit Total"

Back squat, 1 rep 265
Shoulder Press, 1 rep 135 little push
Deadlift, 1 rep 295pr

CFT - 695 pr

Comment #561 - Posted by: tcash m/34/145/5'5" at August 21, 2008 7:06 PM

41/m/66/158

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.

Comment #562 - Posted by: Puck at August 23, 2008 5:42 AM

CFWUx3
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

Comment #563 - Posted by: bcb373 at August 23, 2008 12:51 PM

as rxd:

SP - 140
BS - 315
DL - 350

TOTAL = 805

Comment #564 - Posted by: Neil m26/6'3''/180# at August 23, 2008 5:30 PM

M- BS_ 320
SP- 180
DL- 365
Total- 865

G- 185
75
145
Total 405

Comment #565 - Posted by: Meyer at August 24, 2008 9:09 AM

After taking a week off I tried this again:

Squat - 365
Shoulder Press - 200
Deadlift - 385

Total - 950

Comment #566 - Posted by: Dave Diercks - 25/M/6'1/195 at August 24, 2008 1:27 PM

BS - 205 (PR)
SP - bad shoulder
DL - 185 (PR)

My second Total.

Comment #567 - Posted by: Jon - 39/M/165/5'11" at August 25, 2008 9:25 AM

SP - 125
BS - 155
DL - 285
565 CFT

Comment #568 - Posted by: EdC at August 25, 2008 10:59 AM

31/m/220

BS:315
DL:315
SP:175
Total=805

Comment #569 - Posted by: olypt57 at August 25, 2008 11:04 AM

23/m/190

BS - 315
DL - 300 (but got 375 a week later)
SP - 135
Total - 750
Total with new DL - 825

Comment #570 - Posted by: climbonadime at August 25, 2008 5:11 PM

since I can't use my shoulder, only did the squats:

135 x 5
165 x 1
185 x 1
195 (Fx2)
165 x 5
165 x 3

ugh... feelin' weak... :(

Comment #571 - Posted by: celeste b. | F | 28 | 5'7" | 135lbs. at August 26, 2008 7:33 AM

Posting late; did this at Jersey Shore.

BS: 185x3
SP: (subbed DBs, maxed at 55# I think, my left shoulder weakness limits me on DB presses)
DL: 275x3

Comment #572 - Posted by: blades at August 26, 2008 10:09 AM

44/m/166

DL 360

SQ 340

PR 165

Total: 865

tied PR, stuck for 8 months, should be able to go up on DL and PR next time.

Comment #573 - Posted by: moglee at August 26, 2008 4:30 PM

WO on 8/20/08
WU ROM yoga
Sq 245
mpress 125
dead 275

total 645

Comment #574 - Posted by: Jeff_Roddy/m48yo/195/71' at August 26, 2008 6:17 PM

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: 755

Comment #575 - Posted by: ScubaSteve 36m 5'10 172ish at August 27, 2008 8:41 AM

M/23/5'11"/178

DL- 275
SP- 145
BS- 245

Total: 665 (up from 630 last time)

Comment #576 - Posted by: Nick from SLC at August 27, 2008 6:40 PM

31/m/190

BS - 285
SP - 165 (PR)
DL - 285

Total - 735

Comment #577 - Posted by: Ash at August 30, 2008 11:23 AM

M/39/170 - as Rx'd

425 Squat
160 Press
405 Dead Lift - Failed 2x

Comment #578 - Posted by: Richie D. at September 1, 2008 8:25 AM

m/31/185/6-1

1st CF Total

350 DL
125 Press (135f)
200 Squat (210f but very close)
Total - 675

Comment #579 - Posted by: Chris R at September 6, 2008 12:28 PM

cfwu x 1
wod
squat 185
press 135
deadlift 295
TOTAL 615

Comment #580 - Posted by: kcm at September 22, 2008 11:47 PM

squat 255
press 150
d-lift 355

total 760

Comment #581 - Posted by: dcyn at October 3, 2008 1:52 PM

Squat 381
Shoulder Press 165
Deadlift 352

Total 898

M/5'9"/170lbs

Comment #582 - Posted by: Jon-David at October 24, 2008 11:56 PM

165 squat
95 press
245 deadlift

total = 505

27/m/180

Comment #583 - Posted by: tooljunky at October 25, 2008 6:29 AM

M/30/5'10"/185

SP: 155
BS: 275
DL: 315
TOTAL: 785
CFT/BW: 4.03

Comment #584 - Posted by: Honcho at October 25, 2008 10:04 AM

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.

Comment #585 - Posted by: jef at October 25, 2008 10:30 AM

M/43/5'9"/185
BS 225
SP 165
DL 295

Still nursing MCL sprain.

Comment #586 - Posted by: Alan at October 25, 2008 10:37 AM

36/m/210

BS 245 -- 3 reps but first 2 were half squats
SP 155
DL 365

Total 765

Comment #587 - Posted by: Dan at October 25, 2008 11:13 AM

BS 295
SP 185
DL 405
TOT 885

(up 50lbs from august)

Comment #588 - Posted by: court 28m 6' 214lb at October 25, 2008 12:22 PM

29/m/5'8"/160

BS 245
SP 135
DL 335

Total 715

First Cross Fit Total, very interesting. I already knew my squatting needed work, this just proves it.

Comment #589 - Posted by: Reagan at October 25, 2008 6:10 PM

m/43/168

BS-245
SP-105
DL-255

Comment #590 - Posted by: ToddJ at October 25, 2008 6:41 PM

bs: 250 pr
sp: 150 pr
dl: 300 pr

total 700

Comment #591 - Posted by: dmurr at October 26, 2008 7:46 AM

squat 315
sp 185
deadlift 320

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.

Comment #592 - Posted by: Troy at October 26, 2008 8:06 AM

BS:275
SP:165
DL:365

This is my second day doing crossfit. I love it and cant whait till the next workout.

Comment #593 - Posted by: Mark Belanger at October 26, 2008 1:40 PM

M/25/245

Squat: 405
SP: 225
DL: 415

1045 CFT

Comment #594 - Posted by: UNMC Lt at October 28, 2008 2:34 PM

Squat: 325
Push: 155
Deadlift: 335

Comment #595 - Posted by: DRD10 at December 8, 2008 10:16 AM
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