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.

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

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

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

135 x 3
185
225
275
315
325
335

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

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]