Nice to see a fellow wrestler making the main page.

my fav

What an amazing picture of badassness at work. so is there a way to warm up for this or is it just post max loads for each lift?

Go Dawgs!

Ryan,

I'd recommend the CF Warm-up followed by a few light sets of deads. Then get on it!

Go Big or Go Home
This is a great workout.

It's no muscle up... but tonight I got my first dead hang pull up! on a tree, no less! Then, I got one more. I was super excited and can't wait to get back to our affiliate to go for some more

27/female/74"/170 lbs

that guy is an inspiration!

#3 - Yeah, start with a weight that is going to stretch you out a bit, do a set of 10, add weight, do a two sets of 6-8, add more weight, do two sets of 4-5, add more, do one set of 4, add, do one set of three, add and then add a bit more, then you got your weight! that's how I roll these out, some may think I'm crazy,
Anyone else have a better way?
Thoughts and comments are always appreciated
m/6'10/290

Keep it up Kyle!!

I should be kicked in the balls for ever complaining about ANYTHING! What a motivation.

Seriously, that was simply the most inspiring video I've ever watched. And the kids in Steve's club think they have it tough...puuuhhh-lease!

I'm gonna show this to the kids tomorrow to remind how lucky they are. Rather than bitch and moan about the cards you are dealt in life, its about making the best of your hand, like Kyle's does.

Thanks Kyle! You are a true inspiration to a lot of people.

Kyle & Ben, your intensity was contagious that weekend and I believe everyone pushed harder in their workouts because of it. It was awesome watching you guys fight for those reps and as one of your trainers for the cert it was awesome watching you learn and take it all in. Keep at it!

Best homepage video ever.

#7
Leslie congrats on your first pull-up(s)!

ryan,
some people just do the CFWU others do the burgener (SP?) warmup ... others do light bar work then jump into it, and still others have warmups that are totally specific to each workout. really its very much a personal choice just so long as you're not cold.

That dude's a bad ass.

#3 Ryan - if you don't really know how to ramp up to your 1RM you should probably get there carefully.

If you look at the archived WODs, this one used to read 5-3-3-1-1-1-1.

Start at something like 135lbs just to get the bar where it should be. If you can do more than 5, move the load up for a couple of sets of fives, and then a couple of triples before moving to 1's.

Be conservative about the load and concentrate on form - check out the "Exercise and Demos" page for videos. Remember that with perfect execution your loads will go up better than if you jump it too fast at a load your technique can't handle.

My lower back has been killing me... may do this light and then run

thank goodness for this WOD. I've been pushin too hard and about every muscle in my body is ready to fall off. hurry up rest day

Can't wait to get on a computer & watch the video. That pic says it all, I'm sure though. Captures the essence of CrossFit & the mantality of us who beat our own asses in the gym daily.

Get some, Go agan!

Kyle-way to flat crank on those ring dips, your lats and shoulders are jacked! Youre a great inspiration, adapt and overcome! I'm tired of hearing other people complain about nothing. Way to go, keep up the great work.

Ryan- I find doing a 500m row(mimics the pulls of the DL), the Burgener Warm-up & then a set of 10 light DL's works pretty good for me. Depends though on what works for you. Play around w/it. It's better to play it safe & warm up extra then to not be warmed up enough. Hope it helps.

I've been wondering this for awhile and I can never seem to find it online; what is the burgener warm-up?

kyle maynard you are tougher than i will ever be. keep working hard. you were killing those muscle ups and burpees.

Ok...asked this question yesterday but no response - does anyone know what day that they were talking about on yesterdays video where Josh Everett and Coach were going back and forth on the boards?

#24: Look in the FAQ

Kyle Maynard you just did away with every lame excuss I have ever heard for someone not working out. You are an inspiration. Good luck opening the Crossfit gym, with your drive who can stop you.

Kyle... amazing! Keep it up and it's great to see another wrestler killing the crossfit wod!

Dude. Kyle Maynard is a frickin' stud.

Every time I feel sorry for myself I'm going to look at this picture and realize how pathetic I am.

The kool-aid is staining every level of society. First I see Crossfit get a mention on Instapundit today. And now, Kyle Maynard. That dude is badass. I saw a special on t.v. about him a few years ago. He manhandled guys wrestling.

Crossfit, staining the world.

Kyle you rock ! My twin sister was born with Cerebral Palsy.....I wish she could have seen what you've accomplished. Any kind of exercise is hard for her at this point. Its not to late for the rest .....you are an inspiration Please keep it up!

Inspiring work Kyle. That's one of my favorite CF homepage videos.

It'll be great to see your box up and running.

Well, I was gonna come back with the CFT I missed, but this looks too tempting. PR tomorrow!

Kyle is amazing

Thank you, Kyle.

Absolutely incredible... Kyle you're the man, keep it up.

I just did this workout yesterday, set a pr at 405# Bodyweight 173. Crossfit kills it.

I read Kyle Maynards book "No Excuses" a couple years ago and was amazed at the kid's fortitude and absolute determination to succeed. I recommend it to everyone as a reminder what the human spirit is capable of.
Kyle, welcome to the CrossFit family!!! If you're ever in Nor-Cal, our box is your box. www.crossfitredding.com

Kyle, you da man!!!!! Awesome...cute smile too!

Kyle Maynard, you are a bad-ass!

Leslie #7! Super great on your pullup! The first one is the toughest. keep at it and you will be doing a bunch in no time!

Kyle its men like you that make me feel i'm only giving 90%, you inspire me to go harder, use and accept what we are given to work with to the best of our abilities! I hope someday I can visit your box and get some with you and your crew!! All the best!

Kyle - Thank you for some serious inspiration. You’re proof it’s all about attitude!

WOW! I just have to say Kyle you are a big insperation to me. The crossfit family is luck to have a new addition such as yourself part of our big family. Keep Rocking Hard.....
Nina C.C.Tx

This is motivation! I'm posting this picture to look at when I think I am too tired to work out!

I'm a few days behind but I wanted to comment on the article posted saturday. Great article, I completely agree with it. The sad thing is that for the hard sciences this is how it used to be done. Back when Einstein, Bohr, and Heisenberg earned their credentials in physics you would basically be another scientists apprentice and then you would write a thesis and defend it which would be reviewed by established scientists in the field (this is now the modern day PhD).

Einstein is the best case to cite because he never actually earned a degree he just did physics while working as a patent clerk. Nowadays Einstein would be denied a job in physics because he had no degree. To make a long story short Einstein basically paved the way for quantum mechanics which lead to the discovery of the semiconductor which made the Personal computer possible. So, if it wasn't for Einstein you would have no PCs therefore no internet and furthermore no Crossfit.com. Luckily Einstein just liked to do physics and didn't care that he didn't have a degree and filed patents and turned in academic papers anyway.

In conclusion, we have relativity, quantum physics, and Crossfit in spite of our countries current educational system. Bureaucrats have a tendency in this country to break things that don't need fixing.

Crossfit and the people involved never cease to amaze me.

WOW, Kyle...Driven...nicely done.

Does anyone know where there's a link to the MP3 download that has the Tabata times to music... I remember seeing something on it like...2 years ago????

I had the privilege of attending this particular cert. Kyle and Ben actually let me ride with them to lunch one day. Kyle's self motivation is a serious inspiration and I am very glad I was able to work out along side this dude.

I showed this clip to my youngest son Ben (age 9) who asked to watch it again immediately and said "He's awesome!". We agreed that with Kyle as your coach or friend you'd never ever think of saying "I can't" or "It's too hard" about anything at all in a workout or in life.

Thank you Kyle for being such an inspiration and role model (and handsome and humorous to boot!). We can't wait for the full interview in the Sept. Journal.

CrossFit Family Rocks, Kyle and Ben I am proud to be part of the Crossfit family too. Everyone I met at the Ramona cert was awesome, supportive and made it feel like home. No ego's, real people. Tony great job. Kyle and Ben all the best living your dream.

Kyle - words just aren't enough. Awesome.

weight in kilos

150-160-170-170-170-170-170

I'M BACK!

No More rest time!

Did Tabata's this morning, 201, not back I guess.

Deads are my favorite, they should be just shy of my max load right?

Word to your Mothers!

WHAT ONE...

m/38/6'3"/220

280
285
290
295
305
315
325

Howdy, should this be compare to 080514?
http://www.crossfit.com/mt-archive2/003642.html

7 rep Max DL. That sounds fugly.

I've seen Kyle before and that was an awesome Fran. Basically butterfly crosses and a kickout to momentary planche!

I had the honor of being at the cert with Kyle. An amazing guy!

#7 Leslie: Congrats on your 1st PU!

just to clarify, should i work up to a max, or try and keep the same wieght across all the reps?

5x180kg, 2x190kg

I first read about Kyle a couple of years back.
His wrestling performance and all round physical abilities blew me away.

Inspirational!

Deads and mod'd Thruster/MU wod later

Coming back after a few days rest.

1x39kg
1x69kg
1x79kg
1x84kg
2x91kg
1x93kg - PR

32/F/64kg

Congratulations, Leslie!

Kyle, you rock! You have already achieved so much; opening your own box will be a piece of cake! I wish you the best of luck!

Kyle, I saw one of your training videos awhile back and wondered how long it would take you to find CrossFit. Glad to have you on board!

CFWU

5 x 20kg
1 x 80kg
1 x 100kg
1 x 120kg
1 x 140kg
1 x 142.5kg
1 x 145kg (F)
1 x 135kg

PB is 145kg

f/31/142

Warmed up with a few light sets starting at 185# then adding 5-10# every few reps.

235
235
235
245
245
245
245 - pr!

225
275
295
315
315
335
335

m/25/5'6/180

225
275
295
305
325
335
345

How much rest is taken between each 1 rep set?

#68 Drew

I think taking 2 - 3 minutes between sets is optimal. That way your body doesn't cool down to the point where you would have to warm up again.

What a motivational video! Good luck guys on opening your box.

Kyle....in a world where everyon looks for excuses not to work and train hard, you emerge solidly and a victor and hero. I will be looking for that entire video in the Journal. I complain evertime thruster and cleans come up due to arthritis in my left elbow, don't I look like a total "putz" next to your determination and drive. Thank you for giving me and this entire community a big dose of perspective!! Good luck with your box and train hard bro!!

Did he just sub the iron cross for muscle-ups?

What a bad-ass!

yesterday's workout kicked my butt. After the 1st 4 hours of sleep I tossed and turned all night. My pecks, lats, quads and abs ache so bad that I have been nauseous and have diarrhea. Maybe the flu? Feels like I pushed myself closer to total fatique than I have known in years.

26/M/5'9"/154#

216
238
260
271
293
293
293 (PR)

age 42
bwt 217#
1-275
1-315
1-335
1-355
1-365
1-365
1-365

225
275
295
315
335
355
375

60k x 5
100k x 3
120 x 1
130 x 1
140 (f)
my back is hurting so i stopped, i did heavy squats yesterday which was a mistake

M/40/5'11"/180

225-230-235-240-245-250-255

(nowhere near max or PR's--easing back into DLs--don't want to re-injure back)

F/38/5'6"/140

135-155-165-175-185(PR)-190(PR!)-190

Kyle, it was great to meet you in Buford. The video has to be one of the most inspirational things I have ever seen -- period! Good luck on your box, and let us know if we can be of any help.

Pilar
CrossFit 10 / Sonz Buford
CrossFit O-Zone

m/26/198

245
275
295
295
315
325
335

Kyle ~ You are a blessing and an inspiration!! Get kickin' a$$!!

#66 Shannon ~ Like, the shannon I used to talk to on Myspace? The shannon who's still diggin in and obviously rockin it hard? Holy Moly, great scores babe! Get some, go again!!

"Train Hard and Push Through "IT"!"
~J~

why do i live in germany where nobody really know what crossfit is?!

here in our gym they look at us as if we would do something strange but by the time they have recognized what great succes we make with crossfit =) i love this sport!!!!!!

what a badass! completely inspirational!

Thanks Kyle.

Sorry Dawson I was thinking about how inspirational Kyle is in his video however I meant to say thanks to you for the advice as well.

That photo is easily the most awesome, badass, inspiring, motivational thing I've ever seen.

m/27/6'/217

225-225-275-275-275-245-295

Kyle,

Thanks for being such an inspiration and great example!

Love the t-shirt. Go Dawgs! :-)

Props to Kyle! He trained at the same MMA school I train at. He's freakin' awesome on the mats and now I find out he's doing crossfit as well. That guy is unstoppable.

"Once more unto the breach..."

Awesome video!!!

WOW Kyle, keep it up man!! If that doesn't make u motivated!! Im ready to hit the WOD Keep up the awesome work!

24/m/5'10"/155

Warmup:
155x5
200x3

242-264-275-286-290.5-299-302.5(PR)

I've had a bad couple of days deadlifting recently so it was great to really get at it today.

F/29/155

225, 245, 255, 265 (PR, YEAH!!!), 270 (F), 270 (F), 270 (F

Leslie #7 Congrats on your first pullup! Way to go!

Kyle, you are a warrior. Keep at it, brother!

Deadlift x 1 rep max: 340lb
CFT Deadlift from last week: 335lb

Deadlift 1-1-1-1-1-1-1 reps

315-325-330-335-340-345-350
------------------------------------
Compare to 080514

355-355-355-355-355-355-360

Yesterday I did Tabata Fight Gone Bad (someone did this the other day and it got me in the mood for this)

WB, 12#: 11-10-10-10-10-10-10-10
SDLHP, 65#: 8-7-7-5-5-5-5-5
BJ, 28 in: 8-6-7-7-7-7-7-7
PP, 65#: 8-8-6-7-6-6-6-6
Burpees: 5-5-5-5-5-5-5-5

Total tabata FGB reps= 277
Tabata FGB low: 32

Erin

245, 265, 285, 300, 265, 265, 265

Barefoot and beltless standard mixed grip style. I'm surprised I was able to pull well today as my glutes are screaming from yesterday's weighted walking lunges and my obliques/lower back are still whining from the two 100 yard Power Wheel crawls.

Finished WOD with Pose running.

m/31/5'9"/171

I am fatigued badly and my form really sucked!!

225
275
315 (Failed)
295
295
295
300

My first official WOD: I mostly aspire, but got this one. f//65/5/4"/170
40
50
60
70
80
90
100 +
100X 5 (PR)

Is this for time as well as max weight. If someone can help clear this up for me that would be awesome.

what an inspiration

#99 Jared- this is a strength workout, you should take 2-3+ minutes rest between sets.

225/315/325/315/275/245/225

Great job Kyle, very impressive. Keep it up!

27/6'8"/215

315 335 355 375 385 395 405

W/U: 3x10 Dips, Back Ext, Sit-ups, Light Deadlifts

WOD as Rxed:
295
305
305
305
305
305
305

Lifted barefoot and experimented with grips; wasn't feeling that aggressive today to go for 330# PR.

m/30/5'10"/220

225
275
315
365(f)
315
315
320

No PR today...
135, 155, 160, 165, 170f, 165, 165

Plus 37 burpees

F/38/140/5'7"

CFWU x 2

DL warmup:
5 x 45
5 x 95
3 or 5(?) x 135
2 (?) x 155

185, 185, 195, 205, 215(f), 215(f), 205, 185

Then 5 x 135 afterward to work on form, which I just wasn't feeling good about today. Disappointed b/c I just got a 225 DL pr in the last CFT, but couldn't even get 215 today. On a happier note I did finally get my long-standing goal of 10 pullups in a row in the CFWU (even though I still can't kip). I was so excited!

Still no access to weights.

30 tractor tire cleans for time:

5:32

It's definately more than 135 and it forces me to pull pretty hard; I think I like it...

Kyle your "No Excuses" approach to life inspires Bulldogs, Crossfitters and anyone who crosses your path! Go Dawgs!

I will NEVER, NEVER, EVER complain about doing burpees again! More than inspiration-Kyle, you are what it's all about...thank you..

second to last WOD at HC2...

I am not wld about deadlifts:

315-325-335-340-345-350Fx2

PR is 352 with a slightly smaller (metric) bar on 080531

24/m/250

as rx'd

warm-up- 225 x 5; 315 x 2

workout- 400; 410; 420; 430; 440; 450; 460(f)

Deadlift 1-1-1-1-1-1-1
320-350-365-375-385-400-410

Kyle, just awesome man! Welcome to the family.

Wow, I am officially inspired!Thanks Kyle :)

33/F/5'10"/154

I have never taken a half-intensity week, nor have I ever taken a rest week in my 13 months of CrossFit. I do believe I have officially hit the wall. I don't know if I will be able to make myself rest, but I think I need to try after today.

231
241
253
263F
253
263F
258F

Bonked out a good 22 pounds under PR (275 - which I just matched for Total last Wednesday).

225-275-295-305-315-315-325
This was awesome! next time wil get to the 350 mark...

#26 LF take a look at the comments on July 12. Might be what you’re after.

Age 49

225
325
345
355
365

Bwt: 136

337-337-337-337-337

I am fried today. Didn't try to max, just kept it above 90% for 5 reps. Looking forward to the rest day.

Heavy Warmup

7 x 315

m/43/5'9"/181

M/34/150lbs

As RX'ed:

185
205
225
235
245 (PR)

CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

365 x 1
385 x 1
405 x 1
415 x 1
425 x 1
435 x 1 ( new PR )
450 ( failed )

Still getting started and still somewhat worried about deadlifts. Back weakness runs in the family and I'm not sure exactly what good form looks like. And my grip is awful. But getting better.

Anyway, here's my loads:

135-155-165-170-170-170-170

did this in the morning, no breakfast, and was told it may have contributed to my poor performance

315x1
345x1x4
315x1

Could not maintain proper midline stabilization, for first 345 rep. Really weird.

#45

Einstein did have a degree. He did not have a teaching position when he wrote those four famous papers, although he practically begged to obtain one. You are correct that he wrote those papers while employed as a patent clerk. Amazingly, Einstein still fought to get a suitable teaching position for quite a while after those papers were published.

I also had the tremendous honor of attending the VA Cert w/ Kyle. His drive never let anyone doubt that he could conqure the world.

My "fran" followed his...I felt that "family" quality that Kyle speaks of.

Good Times!

Kevin L:

135,165,185,215,225,255(PR)

kyle-

great job on that workout-you are an inspiration!

Because of my hockey playoffs and not wanting to skip a day I decided to move the DL WOD to tomorrow and I did a WOD from Competitive Fitness, in Chandler.

5 rounds for Time
21,18,15,12,9 Push Jerk 75#
42,36,30,24,18 Squats

12:07 (it was a good workout except I hit my chin on the 10th rep of Push Jerks and about knocked a tooth out. I'll have to look, but I think it might be chipped.) Shoulder is real sore, a little over training at this point I think.

33/M/178/6'00"

Dead lifts:
245, 275, 305, 335, 345, 360 (pr!), 365 (f)

Always a great day when there's a PR.

Dan D.
www.CrossFitStickers.com

#117, Laura DeMarco:

I have been following the WODs since April and started feeling really beat up after the back-squat WOD a few cycles back. I forced myself to take last cycle off, so I got a 5-day break. During that time, I did a lot of gentle stretching, got a massage, hit the hot tub and ate lots of good food. I'm back at it and feel great.
I highly recommend listening to your body. Scale down when you need to and rest when you need to. Crossfit trains us for life, but that training is useless if we're always so beat up from working out that we can't perform at a high level. Get some rest, girl!

#125, Famous J:
Get yourself in to an affiliate and learn those lifts. Doing them properly will strengthen your back and help stave off the dangers of a genetic predisposition to injury. Doing them incorrectly, even with low weights, can be disastrous. I've had a back surgery and am now fused from T-5 through L-1. Do NOT take risks with your back, trust me on this. I'm not trying to scare you away from lifting, but you need to make sure your form is solid. Despite my back issues, deadlift is my favorite lift, and am able to put up almost 2x body weight because I know the technique.
Good luck!

30 yom
128lbs
205 x2
225 x 5
Overhand grip

held it at 275 - used mixed grip, but opposite of usual. definitely feels different.

Was not in the mood to get out of bed never mind workout today... until I watched Kyles video.

I'll be heading to the gym and doing my best on the deads tonight.

Thanks. That's the exact kind of reminder I needed.

You're awesome Kyle.

225-315-365-405-425(f)-425-435(f)-435(f)

Afterwards worked on OHS and Snatch form

36/M/5'11"/165

Deadlift
295, 315, 335, 350 (NEW PR!!!), 295, 295, 295

Rough one today, ran 8 miles this morning but
legs felt strong so I went for a new PR. Working
on my diet, not yet in the zone but getting closer.

Everyone in Virginia Beach be warned, Black Dragon 6, CPT Floyd is coming to the crossfit
certification. She is taking her RnR leave from
Afghanistan to complete the cert so she can come
back and teach other Soldiers the correct crossfit methods and means. She only gets one shot at leave for the next 15 months and is going to a crossfit cert. What a trooper!!!!!

Staying Army Strong in Bagram, Afghanistan

Black Dragon 7
1SG Mark Nash

hey this is an off-topic question...but are bar or ring muscle ups suppose to be harder?

Awesome video, awesome guy

F/20/5'6"/140
Warmup: 15 min jumping rope practice
65X10
75X2
85-95-105-115-125-135PR!
Cooldown: stair sprints

27 yom 177lbs

225 x 3
225 x 3
275 x 5
275 x 1
295 x 1
315 x 1
328 x 1
328 x 1

45/M/6'/180 STA 74

DID SOMETHING DIFFERENT...

21-15-9 DEAD LIFTING:

21-185 POUNDS
15-225 POUNDS
9-245 POUNDS

WENT FOR A REP DAY. YESTERDAYS MARTIAL ARTS TRAINING WAS A KILLER!! IT WAS LIKE DOING THE FILTHY FIFTY AND THEN AFTER THE LAST REP FIGHTING ALL OUT FOR 3 MORE MIN. I WAS SO DONE.

WHO'S BEHIND THE DOOR

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

135 x 3
185
225
275
315
325
335

Have chronic disk issue so I was a little gun, all went well.

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

225,275,285,295,305,305,305

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

greg's WU.... + some light sets of DL......

140kg -> 308lbs
150kg -> 330lbs
160kg -> 352lbs
170kg -> 375lbs
180kg -> 397lbs PR!
170kg -> 375lbs
160kg -> 352lbs

WU. .5 mi. walk on treadmill
WOD
265/275/295/305/315/325(fail)/295/305

35/M/79kg

1. 180kg
2. 175kg
3. 175kg
4. 175kg
5. 170kg
6. 170kg
7. 170kg

M/18/5'10"/165

DL:
5 at 135
5 at 185
5 at 205
3 at 225
3 at 255
1 at 275
1 at 305 PR

M/48/152

Crossfit Strength Experiment (also posted on 8/17 WOD)

9 sets of 5 for time:
110# thruster
PU

13:01

Cash-out: DL 185# 15-12-9

Had the opportunity to meet Kyle at the VB cert. I can tell you that Kyle is a intense son of a b....!!!!!! Thanks for firing the class up man. Maybe I will see you at you box in the future...

J.T.

I did a lot of Deads yesterday after the Tabata and rest. I hit a PR at 355 last night after putting up 5 at 315 - my old PR.

I will find another workout for tonight when I get out of work and school.

did yesterday's WOD Tabatha Something Else first, then today's:

225, 255, 275, 295, 300, 305, 310.

220/235/250/260/270/278f/250

Kyle, you give us all a life lesson in how to accept what is and get on with making a good life. That was a great inspiration for me, thank you!

Paul

m/23/6'3/222

1st: 385
2nd: 390
3rd: 395
4th: 400
5th: 405 (Failed)
6th: 385
7th: 405 (tied PR)

1- 305
2- 315
3- 335
4- 355
5- 365 old PR
6- 370 fail
7- 370 (PR)

I want this guy in my foxhole! What a stud.

235/235/235/255/255/255/255

Bad back...255 was as much I was willing to risk today.

Std CFWU...added a few sets of pullups (2X3) and situps (2X30) after the DL.

Any advice for working the "Dead Lift Muscles" without risking re-injuring a back injury? Didn't feel like I worked hard enough today.

Kyle,
WOW! I am very anxious to see the entire video. YOU are going to change lives and influence multitudes!
Thank you.

m/36/6'3/193

1st: 205
2nd: 255
3rd: 275
4th: 295
5th: 315 (10# over previous pr - thank you starting strength!)
6th: 325
7th: 335 (New PR)

I felt like I had more in me, but I'll be happy with this for now.

335
345
355
365
375
385 F.
380 F.

Lost MoJo

As a former competitive powerlifter, these are the warmups I'll be using:
50% x 5 x 2
65% x 5
75% x 3
80% x 3
90% x 1 x 3
95% x 1
102% x 1 (let's face it, we're not here to tie!)
...whatever's left over for the last 2! I'll post my results later; had a 485 unbelted pull last Thurs. for our in-house WOD.

M/22/5'5"/174

Erickson
185
205
225
245
255
255
255
My form was rock solid though...

M/26/6'0"/194.75
185
205
225
245(PR)
255(PR)
265(PR)
265( Not PR)

My form was rock solid too...

Now I know all you ladies will be all upons, but try to hold back. Our massive deadlifting strength
is very attractive I know.

225
245
265
275
285
285
295

M/23/6'0"/175

CFWU
OLY (Coach B)WU

135x12 slow
185x8
225x6
315x3
365x1
365x1
365x1
365x1
315x3
225x20........Owwww!!

230/240/250/260/270/280/290(fail)

as rx'd:

335
355
365
375
385(f)
385
395(f)

argh!

19/m/5'9"/170

Warm-up at 45,135,185,225#

Workout as Rx'd:
275
295
305
315
325
335(f)
335(f)

feel like i can get 335, but 325 is a big improvement from 295 in the CFT a few weeks ago!

38m.6.185

370
375
380 tied pr
385 failed
375
380 failed
365

Yup. Yup, yup, yup. Pull up a chair young man. There's a place for you here at the CF table, Kyle. You belong here. We've been waiting for you, especially those of us who've heard your story. We're all glad to see you, and really, the only question we have is, what took you so long to find us?!

Welcome aboard. Fasten your seat belt.

D.

M/265/6'3/28

As Rx'd

1 - 315
2 - 405
3 - 415
4 - 435
5 - 455 (PR)
6 - 500 ( Failed)
7 - 405

M/30/180/6'3"

135x10
185x8
205x6
225,235,245,255,265,275,275(pr)
205x5

30m/175

374
418
438
455 (pr)
then switched to sumo for some practice
374
418
418

definitely feel stronger and more comfortable in a conventional stance

M/19/210/6'4"

This is my second week doing crossfit and second deadlift 1RM attempt (first was CFT). Last week I got Rippetoe's starting strength and read it thoroughly. Get this book if you haven't!

WU: 5x135,5x185,5x225

1- 275
2- 285
3- 295
4- 305 (tie PR)
5- 315 PR!
6- 325 PR!
7- 335 PR!

I attribute pretty much all of my 30# increase to reading Starting Strength.

32/m/210/6'5"

345
385
405f
405f
385f
345
345

Really off today.

Got a PR today and my first muscle-up yesterday. All in all a great two days!!

275
285
295
305
315
325
335 (PR)

Kyle, You are truly inspirational!
Thank You.

#101 Graham thanx for clearing that up.

wu 135x10 and 225x5
275,295,315,335,345,365,365

m/27/6'/225

#81 Nils Germany - hey I did crossfit in Heidelberg Uni weight room for a good 6 months - that's when I just started crossfitting, but most ppl were really nice to me including the one coach from Czech. Anyways, most ppl in the US do NOT know what CF is.

30/M/190

I'm on vacation at the beach so I modified this a bit. Nowhere to do pullups so I swam for 20 second intervals, not nearly as hard to my disapointment.

Otherwise everything else was as described except in the sand.

SU's - 83
PU's - 69
Squats - 128

John

I know there is a chart out there with Crossfit Totals where you find your weight and compare your CFT # to determine your level. Interm or Advance. Where do I find this chart?

Where do I find the chart with the CFT#s that you compare with your body weight to determine your level, beg,interm, or advance. I have seen one, I just don't know where to find it!

Yesterday's WOD:

385, pull-ups were better than last time, but everything else was weak. Physical and mental fatigue played a part... Meow.

#47 KWB_fish - I think I still have the tabata mp3's saved on my mp3 player (they rock)...if you can't find them on the forum (search there first) then I will send them to you if you tell me how!

Kyle is the man!

worked up to 435# DL today. Felt ok, but back was waaaay too rounded to add anymore weight.

Planning to do 100 burpees for time later...

thanks!

REGARDLESS OF WHAT ANY OF US CAN DO, I THINK THAT KYLE HAS US BEAT!

m/5'9/170

As Rx'd: 365, 385, 395, 405(pr), 415f, 415f, 405

DJ
Workout#1- 2000 Swim (500x4)

Workout#2- Burgener Warm-up
135x10
WOD
225-275-315-335-355-375-385

SaraD
Workout#1- 3000 Row

Workout#2- 55x10
WOD
95-105-115-125-135-145-165

Would probably be back over 400 had I not swam first. Time for some lunch!

Get some, Go again!

Forgot, Congrats on the PR SaraD! 165...

DL

365-375-385-390-385-375-375

24/m/5'11"/193
275-315-345-385-415-425(PR)-430f

315, 315, 365, 365, 365, 405, 405

Did this after Catching up on Sunday's MU's/thruster WOD

Not attempting max, but gradually strengthing the knee and leg. Did sets of 5
135/155/185/205/205/205

Felt good, some strange feelings in the knee but, I think it is just scare tissue breaking up.

KWB_Fish

Here is a link to tabata music that I pulled from the Brandx forum.

http://www.4shared.com/dir/4311863/2a5a956f/sharing.html

Even Rocky music if that's your thing!!!

I was at the same cert as Kyle he was an inspiration to all.... Keep up the good work!

26/m/152/5'11"

PR was 275 in last CFT

225-275-275-275-275-285(PR)-290(PR)

26m/5'10"/178
265
287
299
309
319
329 (f)
329 (f)

1-250
1-290
1-335
1-360
1-390
1-410
1-425

185 (5), 225 (2), 245, 265, 265 (f), 245, 255

*Went a little light because of recent back problems. Luckily no pain today.

Forgot the details...

20m/6"/183lb

1-250
1-290
1-335
1-360
1-390
1-410
1-425

28/M/185/6'1

Deadlift 1-1-1-1-1-1-1 reps

CFWU*2
125*10
215*3

305*1
325*1
345*1
355*FAIL
355*1
355*FAIL
335*1

I was hoping to match & exceed my PR of 360, but today was not my day. I used straps after my 1st failed attempt at 355. Then after my 2nd failure at 355 my lower back just didn't feel right. I should have done 2 more reps at a lower weight but i just didn't want to risk injury.

I know straps are looked down upon in CF so my question is should i only be pulling what i can naturally or is it beneficial to use them & get the extra weight in workouts such as this??

Well, after a year of CrossFit, here is my very first post. I have been an avid monitor of the boards and strict to the homepage WOD for sometime now. I am preparing for my Level 2 Cert in October and couldn't be more enthusiastic about a fitness program. Let's just say the Kool-Aid is strong in Northern Colorado. Anyway, the video today put me over the edge, and I had to put in my two cents- Simply Amazing- Kyle you are an amazing inspiration.

Well, working out late tonight- going for that elusive 415 DL. I look forward to participating in the Board chats.

275 x7

225(5)-315(3)-365-375-385(PR+0)-395(f)-395(f).

Not bad, not bad. 400 lbs is right around the corner.

#201 Kdubs

Straps are a personal choice. That said, the reason you need the straps is that your grip is not strong enough. So wouldn't using the straps for the lift (and by-passing the grip) fail to work the weakest link in the chain?

m/35/220/5'11

Warmup:
Run
2.46 mi./21:30 (Hit wrong button on treadmill. 30 sec. rest)
0.64 mi./5:30

As Rx'd
275-285-295-305-315-325(PR)-330(PR)

Wanted to take 'er easy today for the deads as I've been feeling the left quad a bit so I slowly worked up to a comfortable 372 but then I gave 382 a try twice and it wouldn't budge. It felt like something was just shuting down and on the last attempt I nearly passed out so that was a sign to quit.

For a post-WOD I did 4 X 500m rows with 3 min rest in between, hoping to have more of a pacing session, but after the first interval I felt like crap so I just tried to keep all 4 under 1:40. I guess 3 out of 4 ain't bad. Times were 1:32.4, 1:36.6, 1:42.7, 1:39.9 and now I'm cooked.

Kyle, you frickin' rock man!

75-95-105-115-120-125-135! Max was 95 last time

Warm Up
135x5
225x3
315x3

singles
405
425
445
465
485
505
525

Wore a belt after 465

M/28/6'0"/245

275,295,305,315,315

40/m/160
245-335-355-370(f)-335-335-245-135x20
I tried 370 and got it about on inch off of the floor when something inside said stop. I don't think that I am going to go too crazy on dead lift any more and 350 is the limit for now.

M/55/225
225-230-235-240-245-250-255:
Ran three miles after watching Kyle.

M/23/6'1"/185

Really pooped the fridge today.

Weight's in kg
180, 190, 200, 205, 210, 215(F), 215(F)

Pretty embarrassed and pissed off because I hit 495 on the CFT

#45 Evan

I just recently read the article posted about high education and completely agree with it from the perspective of professional competence. I am the proud owner of a B.A. in philosophy.. I know, right. As I recent college grad I do honestly feel unprepared for true business driven success but, what the article doesn't address is the personal growth associated with a good well rounded education.

Maybe it is the philosopher in me that makes me believe that you should do things because they are a good in themselves not because you get a pay day at the end. I am a better man because of my education but as the article accurately points out I'm not necessarily a richer one.

Same goes for crossfit I train because it is a really physical and mental test each day. Not because it will give me rip abs and smokin guns... although like my education vs. income relationship, I wouldn't mind if it ends up being a happy side effect.

36 y/o male, 150#, 68"

WOD
205, 225, 235, 245, 255, 260, 260

28/M/168/70
315
335
365
385 (PR)
390 (New PR)
355
335

M 33/145/5'7"

As rx'd: 135-155-185-205-225-245-275

as rxd..
365
385
405
405
415
425...jb

as rxd..
365
385
405
405
415
425...jb

255/275/285/290/298/275/275

As Rx'd

225
245
255
265
275
265
265

23/M/6'7/235

220
245
265
275
275
275
275 (f)

Good news: 275 is a 20lb PR.
Bad news: I just maxed out for the next 4 months at the hotel weight room I'll be using. They don't have anymore weights!

Did a CFWU but did ring dips, and added double-unders.

Workout was
275-285-295-305-310(F)-305-305-305.
It was a very strange feeling for me to hit that wall at 310. I tried it 3 times and thought that there was something wrong with me. Then I dropped back down by 5-lbs and lifted with no problem.

Anyway, set a new PR, and accomplished another of my goals: DL twice body-weight. w00t!!

After the DLs, I spent about 30-minutes working on false grip and other ring stuff and mixed in some double-under practice, cuz I suck at them.

24 / M / 155Lbs

In Kilos:

155
160
165
170
175
180 (PR)

I'm not sure what happened, but my DL has been frozen since June. Current PR is 365#

Today they felt very heavy:
345(barely)-345-345-345-325-325-325

No PR today, but I think the reps were much needed. We haven't been doing many deadlifts at all lately with the exception of the CFT that comes up fairly frequently...

Im going to do this workout tomorrow and train BJJ tonight.

32/M/177

335
345
355
365
375
385
395 (F)
315 X 2

Kyle,
I want you to know that I've been showing this video to all my clients today hoping for it to be motivational and inspiring. But pretty much all my female clients just think you're hot.

m/22/5'7"/143

In pounds:
1. 165
2. 175
3. 185
4. 195
5. 205
6. 215
7. 215

Deadlift 1-1-1-1-1-1-1 reps

235lbs
255lbs
275lbs
295lbs
300lbs
300lbs
300lbs
(300 lbs is all the weight i have, again)

m/36/195

as rx'd

330-330-330-330-330-330-330

"Tabata Something Else"

Pull-ups 49
Push-ups 101
Sit-ups 84
Squats 115

M/24/6'1"/215

Yesterday afternoon:
15 - 12 - 9 50# DB Thrusters
45 - 36 - 27 pullups & bar-dips
15:46 suckfest wishing the entire time i could do muscle-ups

Yesterday evening:
I did tabata something else but kept track of my lowest set in each grouping.
Ring Pullups / Pushups / Situps / Squats
6 / 9 / 10 / 17
TOTAL: 42

the UW gym that houses our olympic bars and heavy freeweights is closed till the new term begins on the 6th so instead of deadlifts i put our tractor tires to use today.
5 rounds: 10 tire flips 20 tire jumps (5:30)

I brought my rings along with me since I realized these past two cycles that subbed muscle-ups are brutal so after the tires i got to work practicing and sure enough i nailed my FIRST muscle-up!!!!!! get some!

275
315
335
345
355
365(PR)
375(PR)

M/31/6'/199
365
385
395
395
385
385
365

Not sure what happened today but crappy results, 25 lbs below my PR I set in June. Top successful pull: 320

Also did tabata something else, total 401- that was a PR, so all in all not a terrible day at the gym.

warming up ~10 min
then i started with a few warming ups with the weight 70 kg - 90kg - 100kg

the wod:
105kg-105kg-105kg-105kg-105kg-105kg-109kg

new PR (109kg)

m/36/104kg/196 CF since june 2008
the Netherlands

A baseline for me. Have only done deadlifts two or three times before and only about 145 lbs for reps....

1-225
2-225
3-245
4-265
5-285
6-305(f)
7-285 and bad form

M/24/5'10"/160

CFWU x 3 (PUs and dips on rings, replaced OHS for 135lb x 10 and 185lb x 10 deadlift in 2nd and 3rd rounds).

225lb x 3, x 3, x 3, x 3 , x 3, x3

I don't know what I've been doing wrong these last couple times deadlifting. Three CFTs ago, I started at 275lb and ended up taking 295lb (PR) off the ground. The next CFT, I dl'd 275lb without much trouble, bumped to 295lb, couldn't move it, and when I went back down to 275lb I couldn't move that again. I skipped the last CTF due to left shoulder, and coming in today 225lb was easy, but in the increase to 275lb I couldn't move it again. Kept doing sets of 3 at 225lb to try to deconstruct my form to figure out what I'm doing wrong, but nothing seemed out of place. Tried 275lb three times throughout but to no avail. I'm a bit confounded, and a bit frustrated.

Took out my frustration by doing CF Endurance supplementary WOD on C2 rower, with a 1 min sprint warm-up. As RX'd: 1 min on, 1 min rest; 1 min on, 50 sec rest; 1 min on, 40 sec rest...continued ladder to 1 min on, 10 sec rest, then back up the ladder. First few intervals, kept 500m average at 1:43, slipped down to 1:56 after the 10 sec rest, and last interval at 1:49. Felt pretty good about it.

Take care!

135 (warmup set of 10)
225
275
315
275
315
275
225

m/37

46/m/155
337/347/367/381/391/401(f)/401(f)
highest in a while.
Pre: dynamic w/u and pose drills

Last night, I cranked out the Navy SEAL WOD instead of TSE.

5 Rounds for time.
10 Deadlifts, 135#
15 Pullups
20 Jumping Squats

Finished in 9:04 and thought it was a terrific workout.

Kyle,

I haven't the words.

Thanks, man.

1-250
2-260
3-265
4-265
5-265
6-265
7-265

Third week of WOD...

225
265
295
315
335
365 pr

27/m/200

48/m/195

365/375/385/395/405miss/395/400

130kg
140kg
150kg (f)
145kg
150kg (pr)
155kg (f)
130kg

365/365/375/380/385(pr)/380/375

First time on the Dead Lift...I really like it a lot...I started really low to feel out where I was, so thats why my first weight is significantly lower than the rest...

135/205/225/275(pr)/255/255

43yom / 150

315, 335, 355, 365, 375, 375F, 315x2

Not a stellar performance today 10 below PR

Post - Jump Rope

309, 319, 329, 349, 359, 369, 379

WU: row 1km, DL 10 @ 135, 5@185, 3@225

WOD: 275/315/335/345(f)/345/315/225

grip was fried, finger on left hand is all chewed up, nasty looking.

WU: yesterdays WOD again. 299 total today.

120-130-140-100-100-100-100-100

Weight in kgs.

30/m/195

225
255
295
315
315
320
325

150kg 160kg 170kg 175kg(f)150kg 155kg 160kg
Not good today. Have not lifted heavy since June. Lifted 180kg then. Legs very tired after yesterdays tabatta wod.
M A/42 70kg 5'11"

I started low, since i had no idea what my max was and also experimented between sumo deadlift and conventional.

i did one of each,
1-185, 2-195, 3-205, 4-215, 5-225 (PR by 30 lbs, but i didn't really have technique for this lift before).

i also worked on the CFT shoulder press... hope i don't pay for it whatever we do tomorrow

Kyle-awesome inspiration...had to post it on my blog!

F/118/30
modified WOD
DL 3-3-3-3-3-3-3
95-115-135-155-175-180-185
first time PR

33 yom 230 bwt
bike 10 miles
wod as rx'd
405/415/425/435/440f/440f/430f-recently did 445 for cft
just didn't have it today and felt like my form was off. next time.
bike 10 miles

300
315
315
325
325
335

27 yom 6'2" 155#

Pre: CFWUx3 (pushups/dips x2, GHD situps reps of 10)
DL 135# x10, 185# x5

WOD as rx'd:

225-245-265-285-305-305-225 off pr by 15#

Post: 1000m row damper 5 60% 4:32
100 ring pushups for time 7:52. Below parallel to full extension.

# 214 Adam

"Maybe it is the philosopher in me that makes me believe that you should do things because they are a good in themselves not because you get a pay day at the end."

Amen. In fact, if what you are doing is not good for you, no matter how much money it makes you, its not worth it.

Five rounds for time of:

Bench Press (Use same weight as your bodyweight) 7 reps
Box jumps 21 reps

Time: 20 mins with 115lbs

M/24/160

255, 260, 265, 270, 275, 275, 275

I think I have been psyching myself out right before I lift; by thinking "don't round ..." over-and-over again before I lift. I know I shouldn't round, but I gotta get my head in the lift and move the heavy Son-Of-A-Bar.

Thats the most badass picture Ive ever seen. Turn that picture into a shirt and you have a seller.

M/25/204 lbs/5'10"
WU: 3x 500m row (1:38, 1:50, 2:00), 10 PU, !0 SU, 10 Back Ext, Burgener WU w/ 45 lb bar (5 reps each movement) Lots of samson etc. stretching

DL: 135 x3, 225 x2, 275, 325, 345, 375 (F- suicide grip. Fixed grip, fixed lift), 375, 375.

#165, 5'7"

225
275
335
355
365 (f)
365 (PR)

Thought it was five sets...

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Deadlift 95lbs x 5-5 135lbs x 5 205lbs x 3 250lbs x 2.

Deadlift
315lbs x 1
320lbs x 1
325lbs x 1
330lbs x 1
335lbs x 1
340lbs x 1
345lbs x 1
4 minutes rest per set
Foam roll after.
Compared to 080510: 295lbs, 300lbs, 305lbs, 310lbs, 315lbs, 320lbs, 325lbs

CFWU- 12 pu's @ 30 assit

65,75,95,100,105,115,120
120 is a PR and above my body weight.

As Rx'd

Deadlift 95lbs x 16, 135lbs x 5, 225lbs x 3, 250lbs x 2.
Deadlift
270 X 1
270 X 1
291 X 1
291 X 1
301 X 1
311 X 1
321 X 1

22/M/150lbs/5'6"

Did the NavySeals WOD instead

4 rounds for time of:
50 Squats
800 meter run

Time- 16:25

M/24/6'0/175

deadlift
135x5/225x5/275x3/315x2/335/355/360 $$PR$$
Benchpress
285 $$PR$$

F/26/5'7/130

deadlift
45x5/65x5/85x3/95/115/135/155 $$PR$$
benchpress
85 $$PR$$

DL -
225 275 325 345(f) 325 335 340(PR?)

Good DL Day.

warm up 15 jumprope
practicing double unders

make up for yesterday's WOD
3 rounds of
12/10/8
65# thrusters
muscle ups (Jumping muscle ups across bar chest height)

1st round
12 65# thrusters/jumping mu
2nd round
10 45# thrusters/jumping mu (had to lower weight)
3rd round
8 45# thrusters/jumping mu

6:45

stretched 20 min and did todays WOD
DL 1-1-1-1-1-1
wu
45#x10
65x5
85x5
95x5
115x5
135x3
145x3

155x1
165x1
175x1 (f)
165x1
165x1

10# less than PR (I think first wod tired me out)

laddered down
155x1
145x1
135x1
115x1

did 50 pu on gravitron (80# assist)

stretch

155-165-170-170-175-180-180
PR by 10lbs!

Kept it to 95% effort.
371,391,401,401

I only had access to a Smith machine today, so I worked on back squats with it. Will try to make this up over the weekend.

Back squat (with Smith) 1x1x1x1x1x1x1:

225
225
245
245
265
265
275

m/24/152#

225*12 - warmup
275*8
325*3
345*1*1
365*1*1
385*1*1*1

last week forgot to post a PR for cindy - 28rd. complete (didnt finish 5 squats in 29rd.)

#202 russell,
it's about time...

Kyle, muchos respect - great video. As soon as you started, it was impossible not to see straight past your disability at a guy simply hammering a WOD with a fierce intensity. That's very inspiring and very cool. You and Ben also seemed like fun guys in the interview. And I liked the way Ben was psyching you up for the WOD - no sandbagging when he's around! You guys are going to have an awesome affiliate. Best of luck and thanks for sharing the experience of the Cert.

CFWU x 3 with wieghted incline situps/dead hang pull-ups

Wod: Warm up: 45x10, 135x10, 185x5, 225x3

Working Sets:
1. 265
2. 275
3. 285
4. 295
5. 305 (Old PR)
6. 315 (New PR!)
7. 295 (Grip was done from caluses)

Cool down: 10 min jog focusing on POSE form.

Awesome wod. Rode my bike into work today and I think Ill be doing that from now on as long as the weather is decent. Looking forward to a rest day tomorow and playing in my Playoff's in Hockey at night!

M/24/5'11/164

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

DROM Warm Up
CFWU x 1 x 15, with ring dips & deadhang pull-ups

Deadlift Warm Up:
1 x 5 x 95
1 x 3 x 135
1 x 2 x 155

Deadlift 5-5-5-5-5 reps: 195, 205, 215, 225, 235

Notes: I subbed today with a 5 x 5 for a more standard ME day. I am totally sapped, but happy my hands stayed together good enough to deadlift today with them still healing up from last Friday's WOD.

Definitely glad for a rest day tomorrow.

Afternoon @ Work:
3 Rounds of 10x:
* Squat
* Pushup
* Situp
* Pullup
66 Burpees

Evening @ Home:
WU: 2 Rounds of 10x:
Ring Dips
45# Back Squat
Butterfly Pullups
Situps
Roll Overs

Strength:
Max Unbroken HSPU: 9

WOD1: ~.75M 20# Wall Ball Run (Throw ball, run to it, repeat) Time: 10:10 ... then 25 Pushups

WOD2: Deadlift 1-1-1-1-1-1-1

Loads: 275/295/305/315/320/325 (PR)/330F/330 (PR)

PR------225!!!!!!!! I am so geeked!

Deadlift PR!

Warm-up
10 x 16 lbs
5 x 63 lbs
3 x 83 lbs

Deadlift 1-1-1-1-1
93 lbs-93 lbs-93lbs-93lbs-100 lbs

Most deadlift previously was 83 lbs!

I know I'm weak, but I'm very excited to have lifted 100 lbs for the first time doing anything!

Thanks Coach!

29/f/115

made up the 3 rounds of:

50 double unders
50 hip ext
50 ghd sit-ups

16:38

left leg so tight, and right shoulder/arm has shooting pains down it. think the shoulder tendonitis is back after all the rope climbs this weekend. rarh.

pre: wux1- dips and pull-ups
post: smr

M/190/30

320
370
390
410
430
450 pr
450 pr

#262 Turtle
Do you have access to a video camera? Sometimes it may feel like you're rounding when, in fact, you're not. If possible, use only an Oly bar and videotape until you're consistently flat....over and over again...lotsa reps. Concentrate on how it "feels" and don't think it. Going forward, focus on getting that "feeling" and let your muscle memory do the job.
Worked for me ~
Mark

CFT Deadlift last week 475lbs
Today 50reps 225lbs for time 1:40s

37M/5'10"/165.5#

Warm-up: 100 SU + 50 DU; CFWU - 3 rnds.

As Rx: 225-295-345-355-365-375-375(f)-345

Cool-down: Foam roll.

Last time: 235-345-355-355(f)-345(f)-345-335-325-315

26/m/72"/167#

135x6 WU

185-195-195-205-215-225-235

135x10 cool down

CFT
Back squat 295
Press 170
Deadlift 375

840

49 Thrusters,45#
49 Box jumps,36"
49 Thrusters,45#
49 Pull ups
49 Thrusters,45#

13:10

51/m/140

warm up

175
200
220
235
245
255
265 (pr)
275 (fail)

M/49yoa/170#

CFT
Back squat 295
Press 170
Deadlift 375

840

49 Thrusters,45#
49 Box jumps,36"
49 Thrusters,45#
49 Pull ups
49 Thrusters,45#

13:10

Got to gym with under 15 minutes to do wod before closed
Warm up 5x60
3x90
3x 110
170kg-172.5-175PR-(under minute rest between each from here)170F(grip went)-160-160-160-150

Just little more time and could have pulled off all above 170kg

29yo, 5'11", 173lbs

275
285
295
305
315
(325 fail)
305
305

Failed at my pr from last time, in April.

Warm up = my own personal warmup, a couple of sets of light squats, and a couple of sets of light DLs.
190
190
190
190
195
195
200

Didn't push myself too hard on this one, because I'm still sore from yesterday, and have just started back up working out after a month off.

225
240
255
270
285
285
300

145,155,165,175,185,195,205

M/38/150

max at 405lbs (tie pr). Couldn't budge 410.

First Crossfit Workout Ever!

1 x 135
1 x 155
1 x 185
1 x 205
1 x 225
1 x 245
1 x 255

Did another kick ass WOD today so I'll have to make this one up soon. However, I got my first two bar muscle ups today. I'm still so excited, I had tell people who would understand. Crossfit for life.

At some point name a WOD after Kyle.

Jeff #292

Happy Birthday! Nice B-day WOD.

m/235/37

as rx'd
345/365/385/395/415/425 new pr

500m row warm-up, some stretching with 6# bar

185-195-205-215-225(PR-old was 205)

Followed by 19 burpees to keep up with our challenge!

m/45/5-8/150

CFWU X 3

DL 1 rep -> 280-290-300-310-320-330-340(failed)

Still hurting from Sundays Thruster-Muscle Ups WOD (1st time I did MU's and got sets of 5)

M/52/5'8"/145

warm up
1x185
1x205
1x215
1x225
1x225
1x225 just barely
1x205

WOD D/L
135K,137.5K,140K,142.5K,145K,147.5K,150K.[PR]

Thanks for the reality check punch to the gut Kyle, you are an inspiration and an incredible athlete. The next time I feel like skipping a WOD because I'm tired, or sore or whatever, I'll just think about what you would do. Get your ass up and get after it, that's what!

Best of luck with your new training facility. With a heart as big as yours, I have no doubt you will be successful.

3-2-1 Go!

DL, Rip style, WU then 340, 365, 380, 365, 365, 365F, 340

Hit 400 in Jan, since then max dropped to 355; glad to have it coming back up. Paul

DL
95kg
105kg
110kg
115kg (new PR)
120kg (fail)
115kg (slipped a little)
110kg

115/67 (bw) = 1.716 WOOOOO! But wish I had smaller plates.

m/24/6'1/216

as rx'd

295
305
315
315
320F
305
280

245
265
295
300
305
310
310

295 was previous PR from CFT

276 311 321(PR) 331(PR) 341fail 336.5fail 331

37m/5'10"/173

405
415
425
435 FAIL
430 FAIL
430 NEW PR by 10lbs
435 FAIL

m/6'3"/39/200

315
335
335
335
335
335
335

CFWUx3 did Hand stand pushups instead of Dips
225
275
285
295
305
315 (previous PR)
320(f)

51/M/150

285, 295, 305, 310, 315

After a full week off from Crossfit, backpacking, I reached 3 weights that I haven't made since February.

205
255
305
325
355(F)
335
325

f/46/5'7/155
Deadlifts:
135x10, 205x5, 225x3
245, 255, 265, 275, 280, 285, 290

finshed with 45 burpees

Hey Mili E7
Havent seen you post in a while. Hang in there on those deads. Your strength will come. Keep you form strict.

Didn't waste time today, rip on the palm was painful to grip bar.
244
334
384
410 PR

Jodi (F/29/109)

21-15-9 of:
135 pound thrusters
muscleups

Notes: subbed 95 pounds for thrusters

Time: 29:34

The muscleups felt pretty good...but those thrusters...ahhh...they felt soooooo heavy. Had to do one at a time. This is only the second time I have ever done a workout with 95 pound thrusters. I'm happy I was able to do it.

325
345
365
365
365

That is as much weight as I could fit on the bar with the bumper plates. I guess I will have to venture into the dreaded weight room next time :-O

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

cfwu, warm-up dls, 10x135#, 5x155#

WOD:
185-205-225-245-265-285-295(pr, but a ugly one!)

post: some chest2 bar pull-ups, some deadhangs, some press to handstand.

may go back 2 big box later for some fun with a new CrossFit convert.

In kg's

110-120-125-130-135(f)-135(f)-132.5

M/29/220/6'1

Kinda over did it in my first 24hrs back from my off cycle.
Did Tabata Something Else this morning 0700.

0000 hours same day:
Did 15 min Warm up on C2 rower. then deads:

295
295
315
335 failed choked terrible
325 CF Total Max
325 CF total Max
325 failed, 315 failed, 295 finally

15 minutes is too long for C2 right before deads.
Ideally I want to get to were I go CF Endurance in the morning and CF WOD in the evening. I need the cardio because my job basically requires it and plus I need to lose the pounds (zones slowly working but I have a long way to go)

After an extended absence...

M/48/185/6'1"

Warm up - 3 mile walk/jog/sprints (up the hills) with my trusty side-kick, Sadie the wonder dog

135# X 5
155# X 5
175# X 5
195# X 5
205# X 3
225# X 3
245# X 2
265# X 1
285# X 1
305# X 1 tied PR

Back in the saddle again...

265-275-285-290-290-290-280

225-245-265-285-305-325-355 PR

48/m/145
275
275
285
285
295-F
295-F
290-F

Is wearing a belt frowned upon. I have never seen anyone wear one. Does it have any benefits? Comments would be appreciated.

Kyle you are an amazing and inspirational dude!

1 x 7 Cleans

135
145
155
165
165
165
165

#7 NICE WORK!

Deadlift 1-1-1-1-1-1-1

my quads, hami's, and inner thighs are SCREAMING from yesterday's squats!

Simply put...deadlifts SUCKED today!
135, 185, 205, 225 (thought I'd gone to he** trying to lift this today!), 185, 185, 185

PR is 235 with great form...not so much today! :(

I topped out at 275 on my last set

1) 220
2) 240
3) 250
4) 260
5) 270
6) 290
7) 306

CFWU 1 round and wimped on the pullups with only 5

1 arm KBSx5-KBHPx5-KBSnatchx5-KBC&Pressx5 for WU (12kilo KB)
DL's
135x10,185x5,225x5 for WU

245-255-255-255-255-255-255

Kyle is more than an inspiration - amazing!

285, 295, 300, 305, 310(f), 305(f), 300

Deadlift 1-1-1-1-1-1-1 reps

Finally got new 20kg plates! Going for PR today.

115.5kg/254lb
118kg/260lb (PR)
119kg/262lb (PR)
120.5kg/265lb(PR)
125.5kg/276lb(PR)
115.5kg/254lb - failed @ higher weights and worked down.
120.5kg/265lb - nothing left in the tank!

Not world-beating, but this skinny white boy is happy with it!! Bring on a CFT!!

M/45/157
315/365/385/405/415/425/435 x 1 (PR)

Day 19 Burpee Challenge: 19 Burpees - 46 seconds

CFMU 3 rounds
technique work on Deadlifts with pvc pipe

worked up to 200 in stages then:

245
245
265
275barely holding good form
275 Fail
245
245
Just got back from Level 1 Cert at Rainier Crossfit, I wasn't about to let the new and improved technique go out the window to match my old PR or 310 which I now realize was done with really bad form.

Kyle Maynard: RESPECT! You are an inspirational man.

Male 5'8" 185

365
415
435
415
415
365
365

42/168

230
260
295
315
325F
295
295

255, 275, 285, 295, 300 PR, 305 PR, 310 PR

I had the pleasure of meeting Coach at the Blauer Combatives Camp in Va. Beach this past weekend. I felt like I was meeting a celebrity and by the end of our short conversation, he had made me feel like I was the celebrity among us! I thanked him for helping me to change my life in so many ways and he ended up thanking me for changing his! He made me feel like I had been his personal client since the day I started CF nearly 2 years ago. Coach, you're a phenomenal man.

The Blauer camp was awesome as well. I have been to a number of Blauer's certs and classes and I learn plenty of new valuable information every single time. If you ever get a chance to attend a Blauer event, take it. You will not be disappointed.

275
295
315
335
365
385 pr
405 fail

next time start higher

M/32/190lbs
..as mentioned, I'm a former competitive powerlifter, so this is sort of my dream Crossfit day (except CFT.)

375 -415-445-465-510 (belted)-515f

...meet in 2 weeks (belted,) so wanted to try my opener and go from there. No PR but satisfied for now.

DL warmup

185
215
285
315
335 (fail)
335 (fail)
335 PR :)

Chris

M/23/5'11"/195

Tabata WOD today
Pull ups - 12/12/10/8/8/6/6/5
Push ups - 25/22/16/11/11/7/6/7
Sit ups - 10/11/9/10/9/9/8/10
Squats - 22/26/24/21/22/20/22/25

almost hungout with Pukie

195
195
205
215
215
225
235(PR)...Ugly!

BW 178

Did this yesterday

Worked up to 440 (PR)

Everybody has to read Kyle Maynard's Book....It's Truly Inspirational!!

135/235/275/285/295/300F/300F

bw 140#

Very inspirational video. Thanks Kyle!

225 x 1
245 x 1
265 x 1
275 x 1
285 x 1
290 x 1 (pr)
295 f
295 f (close on both f's)

After: Worked on timing and swing for kip pullups and then worked on false grip pullups focusing on keeping elbows inward.

Went for walk to high school football field and did some practice on kips on end-zone goal posts. Tried to get a bar muscle up on goal posts.....

38/M/176/6'1"

355/385/405/405/405/405/385

PR is 415, but form started to deteriorate so concerned about attempting heavier.

Congrats to Brian M. on the DL PR. Dude you have doubled your DL in 4 months! That's CrossFit baby!!

Male/21/6'2.5"/205 lb.

225
245
265
285
305
325 (fail)
315 (fail)
305 (fail)
295 (fail)
285 (fail)
275
275

I'm very disappointed in myself. I'm not sure why this happened.

135
225
275
295
315
325
330

M/25/6'6"/215

f/42/5'4"/150

175
185
195
205
220
230(f)
225

f/37

85, 95, 105, 115, 120, 125, 125

Steve M/46/170

245
255
265
275
285
295
300 F

m/26/5'11"/170

275
275
295
295
305
315(fail)
305

M/22/6'1/185

as Rx'd

365
375
385
395
405
415 (PR)
420 (f)

185-185-205-205-215-215-215

f/31/140#/ how can I still suck at this so much? sigh . . . cf community, you are amazing and intimidating . . .

#354 Matthew

Dude don't be too hard on yourself, we have all been there. I would evaluate several factors that have left me with some poor performances in the past: pre-workout nutrition, amount of rest in last 24 hr., any form or grip issues, and finally the area "between my ears". Sometimes the last aspect becomes the most significant if the others were in line. Good luck, and get after it next time!!

225
275
275
280
285
295
300

Warm up

275
295
315 (F)
305
305 (F)
295
300

Pr is 320, been slacking for too long. Time to quit making excuses!

45/76"/190

CFWUx2x15

205/215/225/235/245/255

shut it down after six singles - pretty worn down after the last several workouts

Kyle, you are such an inspiration to all of us. You and Ben showed us what INTENSITY really means. It was an amazing experience to be there with you and watching you two push yourselves to the limit!
"NO EXCUSES!"

m/34/5'9"/210#

warm up:
2 rounds of
GHD sit-ups X 10
Squats X 10
back extensions X 10

WOD:
warm-up:
135 X 10
225 X 6

315
355
385
405
425 (failed)
425 (PR)
435 (failed)

cool down:
265 X 1
GHD sit ups X 20
back extensions X 20
ran 1 mile

I would have been able to do more, but the bar kept slipping out of my hands. It wasn't so much the strength of my grip as it was the fact that I did not have chalk and the bar does not have the best griping areas - too smooth. A little bit of chalk would have got me about 25 more lbs on this lift I think. Of course I found that my gym, which was recently upgraded, does not want people to use chalk because it is "messy". It is funny because before they had chalk for everyone to use. They also did, and still do, pride themselves on power lifting. Seems kind of contradictory doesn't it? I am getting my own supply and using it next time.

200
200
266
306
336 PR (50# increase!)
Ran out of weight!

coming off of a week or so of rest, cycling and pullups.

165-175-185-190 (fail)-190-195(fail)-185
195 is my PR, missed it today. I have not been sleeping well at all which I believe is largely responsible for sub par performance the last two days. I am happy to take a rest day tomorrow.

I went after a 12 hr shift and I still haven't recovered from prior workouts. My strength was way down. I did 500#s for all seven, but I wanted to do 530 or so all seven. Thank God tommorrow is a rest day.

275/275/275/225/225/225/225

Having trouble keeping good form, dropped weight to avoid it. Still sore from previous WOD.

Wow Kyle.... just wow.

355/360/365/370/375/380/390(PR by 5)

Since, I wasn't able to work-out at the city rec center today for ME, I was forced to morph a WOD at my humble home gym with the max bar weight of 275lb.

2 WODs: 1. shoulder press 115# 5reps of 5.
and 2. 21-15-9 of 255# Deadlifts and burpees: 16:39

Domo Arigata Dr. Tabata

m/23/72"/175

155-165-175-185-205-225-255

I ran out of plates at home... thanks to crossfit i need to buy more weight!

Me
M/32/5'9/212
135 x 10
205 x 5
255 x 3
275 x 1
285 x 1
295 x 1
300 x 1
300 x 1
300 x 1
300 x 1
Still need more weight

Jen
F/37/5'3/144
65 x 10
95 x 5
115 x 3
125 x 1
135 x 1
145 x 1
145 x 1
145 x 1
145 x 1
145 x 1

Chunk
M/13/5'7/159
95 x 10
115 x 5
135 x 3
155 x 1
175 x 1
185 x 1
195 x 1
195 x 1
205 x 1
215 x 1

f/25/120/5'5"

I had a good deadlifting day :)

180-190-200-210(pr)-215(pr)-230(pr)-250(PR!!!)

m/28/195
deadlifts...

345-365-365-365-385-375-375

not feeling it today.. and yet somehow i'm very satisfied with my results.

This is only my third CrossFit workout and here are the numbers:
275/275/295/295/275/275 fail/265

After this workout I was sitting on the ground against a wall in the crappy gym I get a free membership to, on the verge of death, and this guy who was doing BI CURLS came up to me and said, "Your not going to get anywhere sitting down there, brother." As a note I did my entire workout in the time it took him to do 2 sets of curls.

tried something a lil different...DL is def not my best..

warm up wod:
3 rdsfor time:
10 R/L standing rotational pull 100lbs
10 k2e
3:27

Deadlift:
135-5, 185-5, 225-3, 285-3, 305-1 (7) working form

Deadlifts:
Warmups and then:
315 x1
345 x1
365(F)(just not feelin it today at all)
315 x 3
315 x1
315 x1
315x1

row 3K, 11:42

40/M/163

CFWUx3

245
250
255
260
265(PR)
265(f)
265(f)

225-250-275-300-315

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/150

WOD as rx'd

315-385-405(F)-405-425-435(F)-435(PR)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

cfwux2

155x10
205x5
275x3

315-345-365-390-410(pr)

miss read numbers of sets. thought it was only 5
might have been able to get 420+ oh well next time

230
240
250
260
280
290
305 (PR)

2 weeks ago PR was 290. Hit 300 for CFT last week. 305 today.

Had always been a little nervous about max deads after 2 lower back surgeries. Getting a lot more confident with this one as I get stronger. Each new PR seems lighter than the last one.

me: 315/315/315/325/325/325/315

her: 155/165/165/185/165/165/165

m/37/188

225 x 10
315 x 10
405 x 3
455 x 1
475 x 1
485 fail
485 fail

stuck on 475 for last 3 attempts at this wod

33/m/5'9"/ 185

325/355/385/405(PR)/415(f)

I was standing all the way up with 415, but the right side was lagging a bit, and my hips were not 100% open. If it's not all the way, it's like not doing it at all.
Thanks to Freddy and the crew for keeping it real with me.

155
175
185
195
200 (PR)
185
185

My 15 year old son did his first dead lift workout today, and maxed at 210#. Go boy go!!!

315-335-355-365-375-385(match pr)-365

M/30/5'9"/165

235
245
255
265
275
280 (PR)
275

225
245
265
275
285
285
290

Woohoo! Fitness goal #1. Down to 200# today (although, I did a post-workout weighin and so probably sweat out 5 # ;)

Tuesday nite crossfit class at the Y.

Warmup:
run lengths of gym (~25 m) x 4
20 push-press (with dowel)
10 Med ball (20#) overhead squats

WOD:
100 Squats
100 Med ball slams
100 situps
100 pushups
100 burpees

Split it into 5 rounds of 20 reps each.
Including time to run to locker for my inhaler after second round:

35:47

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/226
wod as rx'd
315-405-455-475-500(f)-500(f)
great f'in showing by big teasy, lil ganster, and rusty.
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

#7 - nicely done LP! :) Cant wait to see you back at the lab.

#7 - nicely done LP! :) Cant wait to see you back at the lab.

22/m/180

265-265-275-275-275-275-275

Realized knees were caving in @ 275

22.m.136.65"

as rx'd
315
315
315
315
315
315
315
*working on better form

275, 335, 375, 405, 425, 450

450 is roughly 95% of my max, which is good, because it came up pretty easily today. Instead of going for number seven, I decided to feel good about number six :)

Commence resting.

135x2, 225, 2...(250, 1)7
sandwhich'd by 10mins elliptical before and after.
Pretty easy day, 1rep max probably about 300 now

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

225,275,315,335,345,355(f),315

MU practice. Handstand practice

M 37 5'10" 149.5#

No barbell. Seems like next month will be a good time to get that bumper + bar set.

Subbing this:

7 rounds for time:
10 DB DL (2x35# DB)
10 SDHP (53# KB)
10 KB Swings (53# KB)

21:20.36

(Last time I did the same thing, except without the swings.)

To follow up from my earlier post, I captured the elusive DL PR

315, 385, 405, 425(PR), 405(f), 315, 315

The PR was a fight, a long fight.

295
305
315
315
315
315
315

M, 38y, 5'8" 200#

23/M/5'11/170

315# for all sets

just played around today, had a dragon boat practice preceding the lifts. Did it without straps. Normally i use straps for max lifts, cause i'd normally be doing around 350.

F/46/160
Warmup: row 500 m, 19 burpees, CFWUx1 (10 reps) + lunges, then a few deadlifts to warm up (5X79lb, 3X123)

WOD:
167lbs
177
187
197 (pr)
197

Previous PR in the CFT a week ago was 189.

An hour later while my son did an hour & a half CrossFit-type workout at gymnastics, I did 10 x (run 100m, 10 squats) in 12:03. Thought about Kyle as my legs were hurting around round 4, so no way was I going to stop before reaching 10!

Another good day.

yeah felt good today

225

315 old PR

315

365 new PR

365

385 fail

385 fail

used someones private bar it had deeper knurling (sp) very nice. not to mention got some great instruction was told he competed in worlds at one time. funny at globo gym the few power/oly lifters find each other albeit minority. funny how 6 plates on and /or kettle bell draws alot attention. it was odd having an audience. but helped with new PR. no alternating hot cold shower tonight shower handle broke. icing down a little to help recover.

i can hear 400 knockin on my door

as rx'd:

415-415-415-415-415-415-415

Wanted to stay at a consistent high weight. Also, did workout blindfolded. It was an adventure.

275,305,315,325,335,330,345(PR)

315-325-335-335-345(F)-325-335(F)-325

Not a real day. Need to increase to keep pace with my little bro.

M/27/5'10"/165

255
265
275
280
285
290
295

28/M/165

215
225
235
245
255
265
275

My grip has been inproving this was the first time not having to use straps for weight over 255.

Any thoughts on how this should be done. Should we be building up to a max or should the weight be higher and stay the same. My max from the last time was 285 but I did not think I was going to be able to do that 7 times.

31/m/170

365,375,385,395,405,415,425(fail)

42/M/195 & dropping

225
245
265
295
305
315 (f)
310 (pr)

I love the challenge of this these types of workouts. Only been doing CF for about 3 months. Lost 20 lbs so far. Toying with the Zone trying to get it figured out. I love CF. Keep up the good work everyone.

Rxd:

215/235/235/235/245/245/245

M/40/185

Dead Lift
315
315
325
325
325
335
335

Didn't keep track of the weight of the reps leading up to the max.
-
-
-
425
445-failed
425
425

CFWU (30kg assited PU and Dips)

WOD (after watching thoroughly the Deadlift videos)

3x132
2x198
1x220
1x242
1x265
1x287
1x309 (Failed, grip too slippery and could complete the move to locked shoulders. Guess I should've stuck to my 298 PR)

Question. Is it normal that following coache's directions your shins get a rash as the bar rolls on your legs?

25/M/210lbs

88
154
220(PR!)
220
220

m/55/194
295
305
315 fail
295
285
285
290

CFWU

DL Warmup
135x5
225x5
275x1
325-325-325-325-325-325-325
225x10
135x20

M/38/190

135 x5
185 x5
225 x3
275 x3
315 x1
315 x1
335 x1

25 minutes on the Stairmaster "Gauntlet" - Level 5.

f/25/107

165-175-185-195-205F-205(PR)-210F

woohoo!

199, 209, 219, 229, 239, 249, 254, 265

Mark = 265 @ seventh round (!!!)
Theresa = 215 @ 6th round (attempted & failed 220 & 218 @ 7th)

CFWU 3x5

325/345/365/(375)/355/365/375/385(PR)

Still need to improve my form, but it felt alright today.

Deadlift 1-1-1-1-1-1-1 reps (subbed 3 rep sets, for total of 21)

255x3,275x3,280x3(pb),280x3,280x3,265x3,265x3
BW 180

I sub 3 rep sets for safety on this one. Conversion calculator says my 1 rep max would be 296.

M/28/167#/72"

Warmup: 100 jump rope, 10 min ski machine, cfwu x 1, 135lb DL x 10

1 225
2 245
3 265
4 275f
5 270f
6 265
7 255

After the failures my form got sloppy.

I followed this up with 5x5 of hang squat cleans to work on my form.

Kudos to all who made PRs today. Keep it up!

After lighter warmup sets

264x3
286x2
308x1
319x1
319x1

27/M/175
Deadlift
-225, 275, 295, 315 (PR), 295, 275, 275

#320 Power_girl
Thanks for the encouraging words. Im trying. Still amazed at the numbers you girls put out.

Way to represent the female population.
:)

CFWU x 1
DL 135x5 225x3 295x1
345,345,365,385,390(PR), 365, 345
then OHS work 45x5 75x5 85x3
KTE 12, 6

YEAY!!! I DID IT!!!
last PR 225#, one week ago.

F/36/5'3"/120#
(all single lifts)
185-195-205-215-225-230-235...and technically, it should have been just seven sets but I couldn't bear the curiousity. 8th lift was 240#.

I started moaning this morning because I wrenched my knee at rugby training last night and am limping so was lamenting not being able to work out then I remembered this picture and Kyle.
I'll do dips and pullups today and stop complaing.

compare to:
135,225,315,365,365,365,365.

today:
315,365,405,410,415,415,415 ! Wow!

Relearned the lesson that Crossfit is incompatible with lack of sleep:

315, 385, 365, 365, 365, 365, 365

Max lift 20lbs. off my PR.

295
365
405(F)
385(F)
365
315
315
I thinked I jumped up too fast.

365-375-395-415-435-455-225(several times worked on technique)

F/37/141ish/5'4"
Played conservative bc of hurting back on last CFT.
180,180,180,170,170 had to cut it short to get back to office.
Warmed up with 110, thought it was 70! (don't have oly bar at home.)
My 1rm is 190.

38/f/5'5"/147

185
205
215
225
230
235
240(f)

225
225
275
275
275
315
315

My first post in long time PR 275 POUNDS thanks crossfit

110 kg x 3 (242 lbs)
120 kg x 3 (264)
130 kg x 2 (286)
140 kg (PR) (308)
140 kg (308)
140 kg (F) 130 kg (286)
120 kg x 2 (264)
110 kg x 4 (242)

34yom/168/6'

295,305,295,295,305,315,325(PR)

31yof/126/5'6"

155,165,175,185,185

365,375,385,395,405,405,410
BP
205*5*5*5 185*5

Elyp - 10Min
Treadmill - 10Min
Row - 5min

m/19/5'9"/156

225-255-275-285-295-300(f)-300(f)

Why the heck can't I get 300? I've been stuck here for a while, this sucks.

M/20/6'1''/180

275-285-295-275-275-275-275

age 18 bw 170
245/265/275/285/295/300/305(f)

34/M/170#/6'0"

CFWU x3

WOD: DL 1-1-1-1-1-1-1 (Kelly Moore-style, no shoes/no belt, I did use a little chalk)

135x10 (WU)
225x5 (WU)
275x5 (WU)
325x1
345x1
355x1
355x1
355x1
355x1
355x1

M/18/185#

275#
295#
305#
315#
325#
335#
345#

bw 205lb

5x135lb
5x225lb
3x319lb

Then

369lb
419lb
419lb
419lb
419lb
369lb
369lb

No PB’s, just trying to bed in a new groove. Happy with how things are improving but still need to drop hips a little farther. Too far over the bar.

Cheers, kempie

Jim 48/M/160
225,250,275,300,315,325,335

Mark 28/M/2300
225,250,275,300,315,325,335

75kg, 80kg, 85kg, 90kg, 95kg, 100kg, 102.5kg 105kg(f)

135 x 7
225 x 3
255
265
275
280 F
280
285 F
285

Stupid shoulder... I love deadlift day, but I promised myself (and my physical therapist) I'd be off of any shoulder activity for at least a couple of weeks... :(

Did some barefoot running instead (I'm definitely diggin' the barefoot thing...what a calf workout!).

400M - 1:42
then
1 mile - 8:18 (1st 400M at 1:34, the rest sucking)

nothing spectacular, but I'm a terrible runner, and I've decided to use my shoulder injury as an excuse to get better...

Afternoon w/o. (1545--sunny, hot & humid)

20 min run to rec center

245
255
265
275 (old PR)
285 :)
295 :)
305 :D (new PR!!!)

22 min jog/walk home

Felt great for a afternoon w/o!

M/37/73"/209#

Warm up: Pushup, pullup, stretch, situps

10x135
5x225
3x275
315
315
335
345
345
345
345

Good burn.

as rxd, a day behind

7 sets, 1 rep, 3 minute rest between sets.

warmup to 317.

357# for all 7 sets.

225X5-335-365-375-385-395-400(F)

M/32/150/5'10"

Deadlift:
135, 155, 185, 205, 205, 185, 155, 155

Full warmup with level 12 assistance on pullups and dips

CFWU

warm-up - 135*5, 225*5, 275*3

315, 315, 315, 315, 315, 295, 295

26/m/152

135, 185, 185, 205, 205, 205, 205

32yom@195lbs
385
405
425
405
365
365
385

300
310
320
330 PR
315
305
300

Ok, now I'm caught up...

We've got our initial PT test tomorrow at the Academy, hoping to tear it up!

cfwu x3

080820 225,315,365,385,405,415,420
080514 315,340,365,395,405,415,425PR
080410 225,315,335,355,365,385,405
070930 135,225,275,325,345,365,370
070825 225,275,295,305,305,305,305

Me: 42yo/M/5'10"/174lbs/11%BF

Warm Up: Greg A's warm up 15 reps per exercise + 5 Bar Muscle Ups and dead lift 245 x 5

WOD: Dead Lifts

265 x 1
285 x 1
305 x 1
315 x 1 (PR)
320 x (f)
295 x 1
305 x 1
305 x 1

Cool Down: 15,12,9 of 135lb Thrusters and Muscle Ups (26:28)

felt really good today. Dead lift form was right on and I am now, for the first time, comfortable dead lifting over 300lbs.

Have Fun, Train hard,

Billy

33/m/185

245
275
285
285
290 (f)
pulled something in lower back, stopped. hope nothing serios. don't worry, not gonna sue.

last time:
145kg (319)

kinda bummed

Wow this is motivational! So inspiring!

23/M/185

225, 275, 315, 345 (old PR), 355 (new PR)

26/M/6'2"/205

Warm up: 5x135, 5x205, 3x255

1x : 290,290,290,290,290,290,290

One day late
275,295,315,335,355,365,315

At the end, took off all the weight except 135 and decided to power clean it back onto the rack. Couldn't believe how light it felt. Couldn't have done that 6 months ago. Man I love CrossFit!

M/35/198

315, 335, 345, 355, 365, 385, 400

365 = Previous PR

sorry about the late post couldn't get to a gym last night due to TS-Faye.

DL's: 315-335-365-375-385-395-405(f) -have been stuck @ 395-405 for 2 months. could be that I need to work on the hook-grip and to pay more attention w/regard to zone.

last night (8/19) 150 burpees for time: 12:43

m/ 22 / 5'4 / 146 lbs /

195-215-225-230-235-245-255-265

265 = new PR

225, 315, 335, 355, 375, 405, 425(f)

Should have nailed that 425

275
275
295
295
315
315
335
Struggled on the last one. I need to increase my hip flexibility. I think it would really help.

F/33/115
95-115-125-135-135-140-150

Jeff @ work
380
380
400
410
400
400
400

M/52/200
225 275 315 365 (ties pr) 370 3x (f)

34/M/150
275,285,295,305,315,315,325
my last time PR was 315...
PR 325lbs D/L (NEW)

225
275
280
285 Fail
275
280 Fail
275

275, 285, 295, 305, 315, 325, 330(f), 325

Compare to:
080120: 265, 280, 295, 310, 310, 330, 340(f)
070930: 265, 275, 285, 295, 314, 319(f), 309
070825: 243, 265, 280, 290, 300, 305, 309(PR)

P:
315
315
335
355f
345f
335
335

M
115
115
115
120
120
125
125

M/23/149 GregAWU

315,335,355,365,385,390,395F

Rest abbreviated to fit in Tabata WOD.

F/30/5'1/122

95
105
115
125
135
145
145

185x7

M/33/175

CF WU x2

225/245/245/265/265/275/275/285

m/31/230/68"

CFWUx3
Warmed up a little.
285-305-325-335-355-375-395(fx2)-305

Used 'Makimba' as a warm up.

210-254-254-265-265-276-287

Didn't go to full 1RM as I'm having some trouble with my right knee.

m/185/5'9/35

225
275
295
315
335
315
315 fail

29/m/175
135x10
225 x5
worked up to max 350. PR

grip is getting stronger

My hero!!! Dude YOU RAWK!

much warmup: 25 DUs, GHDs, GHRs x3
5 each of muscle-ups, fingertip L-pullups, HSPUs
Burgener WU with 65# (bar + technique plates)

155x5, 225x3, 315x1x2, 365x2, 385, fail fail fail

My daughter (who turns 1 in about 60 minutes) came by to help me with the big weights. Photos forthcoming. She really can hulk up, that Isabel.

F/36/119

practicing form

3x 105,105,115,115,135,135,145

135x5
165x3
185x2
215
235-245-255-265-275-275-275

M/25/5'11"/170

done Wednesday night
couple warmup sets with 135 & 225 then:
285-290-295-300-305-305-295
last PR was 290

did Sunday's WOD on Tuesday
sub'd 90# thruster
15 thrusters, 30 pullups, 30 bar dips
12 thrusters, 12 pullups, 12 bar dips
9 thrusters, 9 pullups, 9 bar dips
15:40

WU: light jog, jump rope, med ball/bar cleans
WOD: 135-155-175-195-215-235-255-265(f)

47 / 174

275-305-325-345F-305-305-305

The 345 was for a PR. I had it 2" off the ground for about 5 seconds. It wasn't going any higher.

275-295-315-325-325(PR)-335(f)-335(f)-325

m/33/165
cfwu x3
275
295
315 (f)
315 (f)
295
305
315 (f)

m/25/185

365
385
395
405
385
365
365

34/m/511/204
250
270
280
290
300
310
320

Sub'd Deadlift 3-2-1-1-1:

285-305-365-405(f)-385

32, male, 155, 5'6"

225x3 warmup
275
315 (tied PR)
325 fail
325 fail
325 fail
315 fail
315 fail

315
335
355
385 (previous PR)
405 (New PR)

135x3
185x3
225x3
265x1
285x1
315x1
275x4

29 yom, 180 lbs

275, 295, 315, 325, 335 (f), 325, 330 (f)

63
73
83
103
123
123
123 this was heavy!

345
355
365
375
375
375
375

Age 52/BW 250# SA deadlifts with 55# "bib bar" 15/12/9 per side. Then "one minute hell" from Crossfit endurance site (one minute row/50 sec rest ladder down rest by 10 sec eveey interval to 1 min row/10 sec rest then back up, 10 one minute rwo intervals in all. No interval less than 236 meters, best interval 256 meters. This was a tough interval workout.

m/30/6/225

365
385
390
395
400
405
415

Jennie: 27 F 160# 5'9"
Deadlift
185-205-225-235-245-255-260(pr)

M/185/49

295
305
315
325
335
345
355

37/6'2"/195

Late post for scores but here they are. Slept wrong a 3 days before and still struggling from a pinched nerve, not as good as I hoped.

90/100/120/130/160/170/180x/170kg(374lbs)

PR!!!
I did 120KG on all tries!!! =^_^=

Deadlift 1x7
08.08.20 on 08.05.14
Total: 2405 2140
315 225
315 275
315 295
365 315
385 350
405F 365
385F 385F
365 315

54/m/69"/172#

23/m/190

225
245
265
295
315
335
365
375

PR by 40lbs! AWESOME!
Did an extra to get over the 270lb mark on the skills sheet. Super happy about my lifts! Felt great!

315 335 355 365 375 385 385

29 yom 222#

warm up
135x10
225x7
315x5
as rx'd
405/415/425/435/445/455/465

BW 70kg
140kg across the board

Still Injury Shoulder (Supra Spinatus Pec Minor)

405, 425, 445, 465, 475, 495, 515...felt sassy and tried 540 (extra set); got it to my shins...next time!

38m 185
325
335
340
350
360
370
375 pr +5 i think
was feeling good. could have done 385 i think. next time.
I cant remember the reps in between exactly but i know where i ended up

315,365,385,385,365,365,365

charity-
did most sets @ 245

295, 325, 345, 355(New PR +10), 325 ,325, 295

25/m/157/5'8"

185, 205, 215, 225, 225
not rx'ed at all, just took it easy. I love deadlifts though.

CF Cobra!

Course 2 miles avec côtes, CFWU.
WOD : 225, 245, 250, 250, 250, 260, 260 Pas pire. Poids : 227.

225, 245, 265, 285, 305 (PR), 315 (PR), 285

Backed off on last rep as form was failing fast. Fired up for new PR!

95, 115, 125, 135, 145, 155, 165, 175
Still getting comfortable with form... Quite tough for someone who has never done deadlifts before. I'm determined to get it down.

M/24/158/67"

255-265-275-285-295-305-315(PR)

Felt good so I added on squats (maxed at 365(PR)), and shoulder press (125). New CFT = 805.

M/25/175
275
295
295
295
295
295
295
Did 6 35 sec. Sprints afterwards

m/38/5'11"/225
275
285
295
315
365
385 (p.r.)
315

m/37 69" 195lbs PR with no straps.
1=335
2=355
3=375
4=385
5=405
6=415
7=415

m/34/70/190

worked up to 455...felt weak

M/36/201

as rxd

315
365
425
455
465
475F
475F
465
465

W/ a warm-up including OHS, Pull-ups & light weight deadlifts.

#205
#225
#245
#255
#265
#295 PR by 20#!
#300 (f)

Zonnin' & feeling great!

M/31/5'10"/165

225
235
245
255
260
265
265

315(4)
335
345
345fail

M/34/6'01"/202

warm up 135 2 sets X 12 reps
warm up 315 1 set X 2 reps
1) 385
2) 435
3) 435
4) 435
5) fail
6) 405
7) 405
8) 405

PR) 2 months ago was 455. and I'm using straps to hold the bar after 385. 2-5 min rest time between sets.

Just did the CFT last weekend, so I decided to do this instead.

"Heavier Fran" @ 7:30 am

21-15-9:
70 kg Thrusters
32 kg weighted Pullups

Time: 20:56.

Broke it up in 7-7-7 Thrusters, 5-4-3-3-3-3 Pull-ups, 5-5-5 Thrusters, 5-4-3-3 Pull-ups, 9 Thrusters, and 3-2-2-1-1 Pullups.

"Jackie" @ 9:30 am

100m row
50 Thrusters @ 20kg
30 Pull-ups (Chin above bar)

Herm: 7:50 (PR)

"Linda" @ 1:00 pm (BWT 210# before workout)

10-9-8-7-6-5-4-3-2-1 reps of:
1.5 x BWT Deadlift (144kg)
1 x BWT Bench Press (210#)
.75 x BWT Power Clean (72kg)

Time: 21:15

As Rx'ed, this WOD calls for regular cleans, but I was wiped from the Thrusters this am. So I cannot call this my best time.

295,305,310,315,325F,325,295,305

220
231
242
253
253
253
253

Greg's WU

several reps 60,80,100 and 120 kg Wu.

weigths:

150 - 155 - 160 - 165(f) 150 x 3 150 x 3

I really was exhausted

240, 255, 270, 290, 305-F, 300-F, 295-F

what a craptastic workout that was. I don't understand why the extra squat clean work wont translate to deads even a little bit. DL pr is still 320

*********************************** 08/24

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

M50/197#

Warmup: 3 minutes of versa climber + CFWU + 6x135# DLs

WOD: As rx'd 205/255/275/285/305/315/315 (total Volume: 1955#)

Notes: performed 0800825.

33/M/192#

305
365
405
425
435
445F
445

26/m/155#

315#
335#
365#
365#
375#*

*began loosing form at the heavier weights

Steve
M/46/170

Failed on 300
Got to 295

m/34/5'9/176

CFWU - 3. Regular reps. Superman. Burgener

225 X 3
315, 325, 345, 355, 365, 375, 380 PR

Dedrick: 350, 370, 405, 430, 480, 515, 530F

4/10:305, 315, 325, 335, 345, 360, 370

Questioning form a little bit. Doesn't feel like I'm getting good hip drive & back is rounding. Not staying rigid. Think legs are straightening too early. Finally started jerking bar off floor on last couple of reps.

Way behind so am picking an choosing my way forward.
WU-ROM and yoga
Dead WU 135 lbs x 10; 185x5
205
225
245
255
265
275
285

M/27/201

325
345
365
385 F
365 F
345
345
345
345

95-105-115-125-125-125-125

F/26/5'7"/125

135X4
155X2
165X1

115,135,155,155,175,175

m/6'/43/180

225,245,275,295,315
Back still sore from kata clinic

Previous
225,245,265,285,315,345

225x2, 265, 265, 275, 285, 295, 305 (PR)

Kyle! you are my hero man!
You kick ass!
Good luck with the box.

Catching up.

CFWU x 3

WOD as rx'd:
DL: 165,175,180,185,185,185,185

Increased DL by 10lb.

worked up to 225lbs.

bw is 125.

so glad to be getting some DL strength back. i got injured in the spring & it really tore the DL right out of me.

pr was 250. i'll see that again. grip it & rip it.

Wow my numbers are finally respectable.

225,315,365,385,405,425,475failed

5'10,200,33,m

All were at 315. Tried 335 and 325 and failed.

Bad day.

deadlift- 365 X 7 X 1

I strained my back a few weeks ago, so I didn't want to push my back too hard on these.

Then I did squat cleans - 185, 195,205,215,225 (PR), 230 (f, caught it, but in a weak position and didn't stand up with it.)

3 rounds for practice
10 box jumps at 24 inches
8 thrusters at 85 lbs.
5 L-pullups
10 HSPU

m/30/5'9''/172

5 x 175
3 x 220
2 x 265
1 x 310
1 x 330
1 x 352.5 (PR)

M/35/166
355,385PR FORM WAS ROUGH BUT GOT THE WEIGHT UP

M/26/215/6-4

315,365,385,410(PR), 420 F

After front squats
315
365 failed
335
355
360 PR twice body weight!!
365 failed

as rxd:

225
275
315
345
360
370 - fail
365 - PR

41/m/66/158

243-253-288-323-328(f)-328(f)-328(f)-293

I still can't break through my PR of 325. Next time I'll shoot right from 290 on one set to 330 on the next. I even tried some motivational music to no avail.

CFWUx3
315-365-385-410(tie PR)-395-395-375 (same as last time on all - no loss since baby on this - bw is 200 lbs even, so best per-lb dead ever)

235
275
285
295
300
300

M/23/5'11"/180

245
255
265
275
275
275
275

M/39/170 - as Rx'd
250
275
300
325
350
375
405

35M176

170, 225 wu
275
295
315
320
325
270x10

35F
115
135
135
145
155
165
170

Tom
225
235
245
255
265
270

225/3 wu
320/1
325/1
330/1
335/1
340/0/0/0
325/1
325/1
325/1
Very tired and no explanation why. Done at a Globo-gym on 080826
M/47/192/72

27/m/181

As Rx'd
250,260,270,280,290,300,310

355
360
335
335
335
315
315

44/m/166

320
330
340
350(x)
350
360(x)
360(x)

bad today, ?distracted by football?

cfwu x 1
wod
95x8
155x10
185x10
225x8
245x4
270x1
280x1
300(f)
225x7

CFWU X2

315-335-345-350(F)-335-335-335(F)-325-325

few warm-up sets. havent done deadlifts in years. 405,405,425,425,455,425,425

m,23yo,73",215#

m/25/209
as rx'd
305,315,325,325,345,355,345

275
295
295
315
335
365
375

male. 25. 5'6'' 160lbs.