alright!

Lets get strong

Deadlifts! My favorite. Three straight strength days!

A trifecta of 3 rep sets? pretty slick!

beautiful strength cycle. Kyle is an inspiration.

Man i knew deadlifting instead of squatting would come back to bite me. I guess i get to practice something else or i just go back to back. Dilemmas.

Holy you know what... a 3rd heavy day in a row!!!

I need to work on my met-con, but maybe I will do Christine (or whatever the name is DL, box jump, row).

Karin

I am new and confused, does this mean 5 sets, 1 rep each, if so how much rest time between each set, and what are we doing our max each time?

This latest string of workouts is just like a CrossFit To+al performed over three days. Coach....what are you up too?

"so... will tommorows be deadlift 3-3-3-3-3 ?????"

Comment #4 - Posted by: robbie at September 2, 2008 7:41 PM

hahahahahha
nailed it

Guess Diane tonight was a bad idea...

WOW.......Lets do it!!!

nice...a strength day that I can do without a squat rack...giddy up!

Nick #8

This is five sets of three rep max deadlifts with as much as rest in between sets as needed.

hmmm 3 strength days.

Just worried about the next cycle.

Linda, Eva and Murph?

Hey guys first post Im from Crossfit Langley BC Canada. Numbers were

315x3, 335x3, 355x3, 365x3, 385x3

Last set was very very tough. I did it at a globo gym which sucked worse cuz i had no Pendlay bar.

Oh im 5'10", 157lbs and 23

awesome cant wait

whats the recommended rest period between sets

That pic rocks!

Got to love 3 straight days of Lifts!

Get some, Go again!

that is the best picture i have seen on CF... love it, very cute

Compare to FRIDAY 080425

Oh PS i did this one a few days ago but thought id post my numbers anyways

Oops. 080601, then 080425.

#16 Jesse

Welcome! Nice numbers. I'm in Langley almost every day!

Oh YEAH.....GET ME SOME DEADLIFTS!!!!!!!!!

I knew this was coming!

HEY.............ANYONE FROM SAN JACINTO / HEMET CA. ?????????????????

Man, I cannot type tonight! 080611 (for real) http://www.crossfit.com/mt-archive2/003726.html The only reason I noticed was that I'm about 4 months behind the WOD.

Nick this is a strength day which consist of 5 sets of 3 repetitions each set with as much weight as possible (as long as you can do 3 repetitions) and without compromising form and technique as to not hurt yourself. The rest period is up to you. Ideally, three to five minutes ought to be enough, but again, it's up to you. Have fun!

What a fabulous picture! A future champion for sure. Congratulations Marty. In 20 years, probably less, he'll be smoking both of us.

Chris.

Definitely a Kodak moment!

With those legs He'll be kick'n out triple body weight DL reps by age 5!

Kid looks great, but needs to work on his hook grip :)

Cute!

Awesome string of WOD's!

This will be my 3rd CrossFit WOD, I've been watching, perusing the site, learning and waiting.

These power moves are what I've been doing since the early 70's. No other exercise compares to the deadlift as a overall measure of pure strength, and it has always been my best powerlift. I'll drift off to sleep tonight with pleasant anticipation of tomorrow's WOD.

I just start CrossFit and I get to do my favorite lift? Hell yea! Let's go.

My caption on the pic.."Ladies and gentlemen, the next...Andy Bolton."

About weight, it says if weight is not posted, do 55% of your bodyweight, and with that calculated, it's 91.5lbs and I could deadlift that all day. Should I just go with a weight I could do for 5 sets of 3 reps?

saturday will probably be "three rounds of cft" what a beautiful day it would be

ummm...cutest pic ever. Is there any way we can get Allison in there too. I would frame that.

Great picture! You got that dude! Rip it!

i've always envied short-limbed athletes like the one featured in today's picture. Lift that barbell 2 inches and he's got a successful lift...

just for fun i've posted max single rep deadlifts by age group on logsitall for reference.

top 20 single rep max deadlift:

Position Pounds Sex Age Gym Affil.
[1] Herb Sampson 570 M 43 www.TitanFit.com
[2] Anthony Bainbridge 565 M 30 CrossFit Fredericton
[3] Bill Shiffler 550 M 28 Ironsport
[4] paul beckwith 525 M 33 carolinacrossfit
[5] matt m 524 M 28 lakewood
[6] Phillip (Raze) Pound 520 M 25 The Body Lab
[7] Shawn Cagle 505 M 30 True Strength Challe.
[8] Nick Matics 505 M 30
[9] Brannon Muska 500 M 32 CrossFit Texas
[10] Len Nuanez 495 M 26 Mt. Baker Crossfit
[11] Gant Grimes 485 M 34 CrossFit Wichita Fal.
[12] Dan Heaney 480 M 35 Solo
[13] Bill Davies 475 M 51 Crossfit Charlotte
[14] Chris Woods 475 M 30 CrossFit BWI
[15] Jesse Ward 475 M 27 Lynnwood CrossFit
[16] Richard Vanmeerbeek 474 M 21
[17] Tommi Katila 473 M 32 solo
[18] Jared Burnham 465 M 34 WasatchCrossfit.com
[19] Aaron Love 465 M 28 Solo Albuquerque
[20] David Sailor 463 M 45 Londonderry, NH

logsitall has almost 40,000 crossfit (mostly) workouts logged online so far from 4,100 people - 25 countries and counting. we've got enough data to have age group/gender performance rankings for almost every CF and weight lifting workout but more data is always more better. as always email with q/comments/suggestions.

-bp

great picture...I can't feel my legs anymore...let somebody run on me tonight, for sure they're gettin away.

i'm not sure what i should do tomorrow ...
i was doing the smolov squat routine except with deadlifts in pursuit of my 2xBW goal, and so today for the back squat WOD i did back squats AND deadlifts. my back is fried! we'll see how i feel when i wake up tomorrow

Awesome pic!

My 6-year-old nephew came over the other day to play Wii, but he saw my barbell and asked about it. He tried to pick it up with 135-lbs on it, which he was obviously unable to do. He seemed really interested, so I showed him dead lift and shoulder press. He was able to DL 35-lbs (he weighs 50) pretty easily, and he could SP 20 lbs. Then we tossed an 8-lb medicine ball for a few minutes. Very cute. Reminds me of how much I like teaching little kids. Never too young to start, I guess.

BTW, for those who I've had the pleasure of having rest day discussions with (Jay M., Barry, Gar, Darije, Prole, TOm, etc.) I'm using this as my new posting name, formerly just "Nick," but I need to differentiate myself from all the other CF Nicks out there. =)

I love the focus on strength here. Nice change of pace!

Lookin' strong Hank!

Chris-#35

Just go with the weight you could lift for 3 reps. Read the posts from the last 2 days for the push jerks and back squats--you'll get an idea of how others do their sets.

"so... will tommorows be deadlift 3-3-3-3-3 ?????"

Comment #4 - Posted by: robbie at September 2, 2008 7:41 PM

hahahahahha
nailed it

Comment #10 - Posted by: Ed at September 3, 2008 7:43 PM

I was thinking the same thing...

I had to skip the last two days due to food poisoning...now i am recovered...

maybe I could do this workout cycle (Push press, back squat, dead lift) All today?

would that be too much?

Love the pic. Only an inch or two until full extension.

Griffith - I skipped squats to play hockey. I am planning on doing squats and dead lifts tomorrow too. Probably won't be able to go as heavy.

#42
my sons (5 and 8) both deadlift my 53# kb no problem. They do it a couple time then lose interest. They both weigh about 54lbs too (one is big the other small). Nice form too, totally non coached. It will be fun to see how they react to my barbell (if i ever get one).

I'm totally psyched! I just got my first muscle-up! Woo hoo! I guess having a totally obsessive personality pays off. After I got my first one, I had to keep doing them. You know, just to prove to myself that it wasn't a fluke. Oh no... now I have to do the muscle-ups when they come up in the WOD :-)

P.S. JroCk, I did them without gloves!

Ok, that's a cute picture. Hank looks happy around a barbell.

#47 Griffith - if you're genuinely recovered from your food poisoning i don't see why you couldn't combine this whole cycle into one workout. Just make sure you don't rush the rest periods to try to get through it quicker. There are certainly lots of CF workouts which you couldn't perform back-to-back but i don't think the strength days come into that category. I did my weighted pull ups, push jerks and 400m runs together 2 days ago and will be doing my squats and deadlifts tonight. So go for it!

40/M/215/74"

First time doing deads since tweaking my back on a high rep/low weight DL wod back in june. The weights felt great and I should have gone heavier, being over cautious i guess.

Burgener WU

135 x 5
185 x 5
225 x 3
275 x 3
295 x 3
315 x 3
335 x 3

I love Crossfit!!!!!!!!!!!!!! You just never know do you.

CrossFit is awesome!!! I started about 3 months ago, 3 months into my deployment. I weighed 245 and today I am 207!!! I love this stuff!
28/M/207
I warmed up with 1000m row
225lb
500m row
275lb
500m row
275lb
500m row
295lb
500m row
300lb
100m row.

I've been on a real rowing kick. I am trying to get in shape for EOD but I don't have a pool here in Iraq. Anyone want to chime in on whether this is a good analog to swimming. I also run and elliptical and we have a great gym set up for Crossfit here. Thats the great thing about being here with the SEALS. They really know how to work out!

Stay MOTO!!!

Oh yeah, those were all "as prescribed"

36/M/6'5"/211

225-245-265-285-305 (FAIL!)

Good workout!

Regards,
Dave

Tweaked my back on the squats the other day, and just now on the 215 lifts.

175x3
195x3
215x3

No sense injuring any more.

I'm on Day 4 of the 10,000 PU/month

No way. I messed up my lower back doing squats yesterday (and I went light, mind you). I'm going to opt out of the heavy lifting and do my own workout. I hate this strength phase we're in.

225/255/265/285/325.

I might have been able to go heavier during the other sets and perhaps I could have gone to 335 or higher, but this was the first time I've done DLs in a long time.

Good workout. I'm looking forward to the smokers soon.

Kris

Hey, that's my boy!

After watching me and Mikey B trying to iron out a myriad of deadlift form issues for about an hour up at CrossFit Newmarket (Mike's yard), 13-month-old Hank - who chooses to lead by example - crawled across the grass to address the bar...

Looking forward to putting those corrections to work tonight.

More better faster

Must be his light day

Hi, this is my first post.
I´ve been doing CrossFit for about two month now and I´m just loving it.

41/M/6'2"/196

220-242-265-275-275

/Anders

I did a workout from Crossfit by Overload today called "Clean the Dead"

20 Dead lifts (135#)
10 Cleans (135#)
500m row
3 rounds for time = 15:27

38/M/177/6'1"

315/335/365/375/375

First early am heavy day in awhile....great way to supercharge the day!!

225
225
225
225
245
I had to focus hard, there was this guy in the gym wearing his weight belt and wrist straps doing dumbell presses yellingt to himself "come on, bigger shoulders, bigger shoulders!!" only to be followed up by a "that sucked..."
Focus.

m/43/185

as rx'd

295
300
300
300
300

275
295
305
305
305

Going to JEANNIE'S BEACH CROSSFIT today to hit this one.

DL 315lb the other day like it was nothing. So I am curious about htis today. I haven't done any havy deadlifts...or any heavy BP or SP for that matter, for over 6 months. Have done 1 lift here or one there, worked on split jerks thta were pretty heavy the other day, but have kept most of my training without using plated weights, db, or KB. Had to give my back a rest for a while, if some of you rememeber I was almost downfor the count with my back. Horrible horrible sciatic pain.
Anyway, will post loads later. nothing funny to say this morning.

~J~

Train HardroCk

Going to JEANNIE'S BEACH CROSSFIT today to hit this one.

DL 315lb the other day like it was nothing. So I am curious about htis today. I haven't done any havy deadlifts...or any heavy BP or SP for that matter, for over 6 months. Have done 1 lift here or one there, worked on split jerks thta were pretty heavy the other day, but have kept most of my training without using plated weights, db, or KB. Had to give my back a rest for a while, if some of you rememeber I was almost downfor the count with my back. Horrible horrible sciatic pain.
Anyway, will post loads later. nothing funny to say this morning.

~J~

Train HardroCk

I did yesterday's and today's together.

Back Squat (ass to ankles)
135
185
225
245
265x1 (new p.r.)

Deadlift
225
275
325
345
Failed to get 365. This was my 1 rep max several months back, so I think I could have gotten it three times if I had started with the deadlifts.

M/175/5'9"/20

Squat 245-265-265-275-275 (PR)

Deadlift 345-345-365-405-405 (PR) 425, 435 (singles)

University of South Carolina
Naval ROTC Marine Option MIDN
OOOORAHH!!

M/40/5'11"/185

225
245
245
255
255

F/38/5'6"/140

105
125
145
160
170

That baby's strong! Did he lift that? He can do more than me! Cute baby...

Man i did not expect this!
Pullups, push jerk, back squat, AND dead lift!
WHOA!

3x275
3x286
3x291

2+1x291
3x275

Technique still needs a little work I think.

3 = 92Kg (202Ibs)
3 = 112Kg (246Ibs)
3 = 122Kg (268Ibs)
3 = 122Kg (268Ibs)
3 = 132Kg (291Ibs)

Should have started with the 112Kg I think and then gone from there. Next Time.

M/38/5'6"/75kg(165Ibs)

27/6'8"/215

315-335-355-355-355

Then rowed a 1:22 500m

38/m/241
295-3
315-3
335-3
335-3
365-3

m/39/6'3"/200

as rx'd
275
275
275
295
295

Call me gullible but the next cycle "might" be METCON HELL. Bring it!

Navy Chief, Navy Pride!

225
275
295
315
365

no more compare to?

185-205-205-215-225

M/26/6'4"/255

275/315/365/385/405

Start heavier next time.

I think that if the exercise was done properly not like 5 sets of 135 185 225 250 275 Do 5 sets of 275 all out effort it would take you about a hour. After your first set set you would be so drained. This is a strength exercise. Treat it as so.

I'm just skipping it and doing my own routines til all these 'max' days are done with.

looking for crossfit warm up routine if anyone has link let me know please.

That baby is awsome. I think im going to start wearing a clip on pacifier also. Maybe that well help me get stronger.

185 x 5

Man, what's with people complaining about strength stuff (though it does make a nice change from the 5k/10k/15k complaints)? It's only three days! I'm betting it's because strength is the biggest chink in most people's armour, and the one they're most likely to neglect if not prodded. Just remember, doing Cindy every day will not do too much for your Grace times, your Crossfit Total or your 275lb deadlifts at the games, or, more importantly, your bone density and your preparation for those unexpected times when life throws something heavy at you (like having to carry a buddy to safety). Coach is just trying to make us bigger and stronger, not just faster. Bring on the heavy stuff!

21/m/163

275
295
315
325
345 (2 reps then fail)

155, 199, 249,289,319-failed after first rep, 289,

for cool down: Clean, 199, 199, 2x209(personal record.) 2x219(failed) need to work on getting under it.

Deadlift
3,3,3,3,3
Sets across with 85% of 1 rep max (340): 290

Just for fun i've posted deadlift single rep max by age group on logsitall.com home page - just to provide another data point for today's wod.

so far logsitall has about 40,000 workouts (mostly crossfit) logged from 4,100 people - so alot of workouts/lifts/etc have enough data for age group/gender rankings. deadlift is one of the more popular items to rank/log.

example:
deadlift single rep max age 50-60
Position Pounds Sex Age Gym Affil.
[1] Bill Davies 475 M 51 Crossfit Charlotte
[2] Mark Brinton 374 M 52
[3] Peter Nathan 312 M 56
[4] Dan Cobb 295 M 59 Carolina Crossfit
[5] jim passias 265 M 54
[6] steve lobotsky 265 M 52 Hudson Valley Crossf.
[7] Tim Smith 230 M 51
[8] Delita Wright 190 F 58 Crossfit-SWAT

-bill patton

#87 kenneth:
There's a prescribed Warmup
http://www.crossfit.com/cf-info/faq.html#General7

#90 filthybrit:
I'm with you. I hate doing planks and all that tedious core work. But if I want to get a strong squat I need a strong core. Weakest link mentality, if you hate it, you're probably not good at it.

M/41/175

WOD--DL 3-3-3-3-3

285 X 3
295 X 3
295 X 3
285 X 3
285 X 3

It is really hard to fight the back rounding reflex. Whenever the weight gets really heavy my back wants to go out of extension. At least 2 or 3 of these pulls were with back rounding.

I went to the level 1 cert and they talked about pulling the workouts out of the hopper and the benefit of non-planned routines, this 3/3/3/3/3 lifts all week is certainly not random (out of the hopper), someone planned this which is not in line with the crossfit philosphy taught at the cert. Why the change ?

275-3
295-3
315-3
325-3
335-3

m/31/5'9"/170

225
255
275
285
300

m/36/165

185#X3
205#X3
230#X3
250#X3
260#X3

#96 bobby c

Constantly varied doesn't necessarily mean random. In fact, I think the HQ WODs are admittedly no longer just pulled out of a hat. Certainly we go through noticeable cycles of ME weeks and metcon weeks. (The week I started CF was ME shoulder press, pull-ups, and squats). It is a sort of fitness through periodization, although seemingly less distinct than many other programs. I'm sure next week will be a brutal set of metcon WODs.

33/M/178/6'00"

3-3-3-3-3 Dead Lift

3 x 225
3 x 265
3 x 285
3 x 305
3 x 325

Felt great. Form was dialed in. Heavier next time.

Dan D.
www.CrossFitStickers.com

M/18/185#

CFWU x 3

275#
285#
295#
305#
315# (fail on third rep)

175x3
195x5 (felt good so I went for 5 reps instead)
205x3 (slightly rounded back)
205x3
195x4 (work on form)

As a new Crossfit member (long time lurker, coming from PL background, looking to integrate some Metcon work to aid with body comp), I have a question for Coach. I read an interview where he was quoted saying that, "But here's the fascinating part. We can take you from a 200 pound max deadlift to a 500-750 pound max deadlift in two years while only pulling max singles four or five times a year."

Looking through the data, I do not see anyone pulling anywhere near these numbers. Can Coach elaborate on the data the supports his position?

I'm not looking for a fight. I am genuinely interested. I invest a lot of time into heavy lifting. Is there another way to jack up my numbers?

Thanks in advance,
Mike Hunt

#104,

Mike, I went from 225 to 465 in less than a year, with a strength training background. I anticipate over 500 within the next year for sure.

BW constant between 157-163 the whole time.

M/21/160

MikeHunt.... hehe

Re: 140#

I have been doing CF for 5 1/2 months and I am 138lbs and I can DL 290 (last CF Total). When I Started CF I could only DL around 200#. So if only 5 1/2 months of CF does that for me I can't wait to see me in 2 yrs. Just my 2 cents....

500m row, 3x15 pull up's/dips/squats, 2x15 ghd su's/be's

315/335/355/365/375

3x6 hspu

oops Re #104 :) damn im tired

bw 165

405x3x5

that picture is wonderful

Wow, this was cool, my legs were beat up from the past two days, this kinda of put the finishing touch on them. a very good week. I dread next week though ;)

225#/225#/315#/315#/315#

my grip started to falter on the last 2 sets :( I was breathing hard when all said and done...

M/5'8"/195lbs/38Y

335
335
335 (Old PR from June)
315
315

Last time was 315-335-335x1-315-315 on June 11th.

Form was more consistent today than last time. But still doesn't feel solid on rep 3 @ 335. I'm hoping to break out of this deadlift stagnation soon...

BTW - I love the photo today! From the looks of things, he's going to catch me on those deadlifts soon!

Here we go, as Rx'd:

225x10 reps
255x3 reps
255x3 reps
255x3 reps
285x3 reps
285x3 reps
225x10 reps

Male/180lbs/37/5'10"

Steve
M/46/172

225
245
255
265
275

DLs all day... Got some. Form felt and looked good.
185,235,255,255,255

Deadlift today with a metcon intermix
500 m row 1:50
DL 235X8
DL295 x5 10 burpees
DL 365 x3 10 burpees
DL 365x2 10 burpees
500 m row 1:59
400 m run 2:26
500 m row 2:12
Today I will do a LSD (swim/eeliptical) tomorrow squat

225 x 3
245 x 3
275 x 3
275 x 3
275 x 3

115, 135, 145, 155, 165 (failed to get 3)

Now, I'm not going to say he's not strong, but as a guy who's 6'3" I think the gentleman in that picture has a distinct advantage in how far he has to pull that weight. ;)

I hope nobody tries messing with him on the jungle gym!

Anybody here have a plan of attack for Fight Gone Bad 3 preparation? Any advice?

400 x 3
500 x 3
600 x 3
700 x 3
650 x 3

And yes, I've always been a runner moreso than a lifter but getting over injuries and not into lifting max on exercises which I don't have the confidence that I'll do in good form. For the earlier comment, I can heft a heavy teammate in full kit and armor and move with for quite a ways as well. I do expect the response from the big liftin guys to come, but from running years.. (shrug) It's worked as well. Trying alt. exercises in order to not backstep in healing on days where it seems like it will be a negative effect to it. Swimming, pullups, jumprope, dips, etc. Looking forward to 100% again, been taking months

M/52/179
225,275,315,335,355(f)

Deadlift 3-3-3-3-3 reps

315-315-315-315-320

M/52/179
opps...225 was the warm-up for 5 ...started at 250

as Rxd

95,115,135,155,165

then fight gone bad, The Practice wko for tday

185 x 3
225 x 3
275 x 3
275 x 3
295 x 3

Looking forward to the Level 1 Cert at Bowling Green this weekend.

Anyone else on here going to it?

30/m/5'10"/220

225x3
275x3
295x3
315x3
325x3

m/32/168
3x351
3x361
3x381
3x391
3x401

29/m/155/5'3"

as rx'd
205 x3
225 x3
245 x3
275 x3
305 x3 (PR)

Max effort today!!!!!

Sweet picture. Little dude is gonna be "swoll" after that DL.

Anyone doing the Big Kahuna Tri in Santa Cruz this weekend? I'm on a taper cycle this week so I have been a CF spectator from the sidelines. I plan on swinging by CFHQ this weekend to pay my respects to the holy land.

24m/155/66"

225
245
275
305
325 (PR for set of 3)

Congrats to cris and harris for awesome displays this morning. They absolutely crushed thier prior PRs, and lifted it 3 times!

m/33/165
cfwu x3

225 x3
225 x3
225 x3
245 x3(didn't go deep enough)
135 x 10 (did this just to remind myself how deep to go)
225 x3

thought i'd be able to do better. i went about 90% of the way...but was upset that my brain, couldn't convince my body to go as deep as I should on many of the squats

41/M/152

as rx'd

231/281/301/301/306

#121:

For FGB3 prep, do FGB at least once in the next 23 days. Also, I've started including a warmup routine that's 30 sec of each event (only 2:30 of work) that really gets you going before a WOD.

Give that a shot. But nothing helps more than doing the mainsite WODs and throwing in a FGB in there more than once.

m/22/6'/191

I'm horrendously weak at deadlifts for what I should be able to do, but I'll be starting SS in November. I'd like to echo that they are good for the soul.

275-295-305-315-335

225/275x/265/245/255

As rx'ed

24/m/183

135x3
225x3
275x3
315x2
315x3

In the pic: Hank really needs to bend his kness and lower those hips...c'mon, get yer form squared away little man!

CFLU

150 kg x 5

275 - 315 - 335 - 355 - 375 (3RM - PR)

#56 "Dirtsailor"

i noticed you mentioned getting in shape for EOD. well not quite the right place, but i have included my personal e-mail. feel free to shoot me an e-mail and i will send you our daily morning workout we try to do everyday and CF in the afternoons. i have been an EOD tech for 5 years now, and done 2 full tours overseas.

stay strong! HOOYAH!

225x3
255x3
275x3
295x3
315x3

25/M/165lbs

46m 200#
as rx'd

275-295-315-295-275

I'm not wiped out, but I am definitely looking forward to a rest day. this has been a fun and hard 3-day cycle. thanks.

m/38/6'3"/220

as rx'd

275
275
275
275
275

330X1

could have gone heavier, but i need to get some straps and/or chalk to help with my grip

225
275
275
295
300

24/M/6'1/190

Warmed up at 115x5 and 135x4

165x3
175x3
180x3, made it up on 3, but back rounded a bit
*180 only made first attempt half way up so didn't count
170x3
175x3

At 180 I switched to a reverse grip, all others using hook grip. I seem to do better, bar doesn't swing out in front, using the hook grip.

155/185/205/225/225
Knee felt great. First time going above 135 in over 6 months.

I knew it would be Deadlifts.

If it was shoulder press it would have been like a elongated Crossfit Total.

Crazy.

In 2nd week of CF. Love the last three WOD's. Haven't done some of these movements in years! Last time i did DL was in High School.

245x3
265x3
275x3
285x3
295x3

M/29/6'1"/200

Hello Everyone,

So the neatest thing happened last night. I did my first crossfit workout in a real crossfit gym!!! One just opened up where I live. In the past I was doing what many of you have done before...trying to do my WODs in my local gym for the past year now.

So far, the new gym is everything that I hoped it would be: A clean place, not over the top or intimidating, staffed with people knowledgeable of crossfit, and overall a family environment. After seeing the place and doing a WOD for free I drove straight over to the Y and cancelled my membership. I am headed back over there today to become a member and for more corssfit goodness :).

Thank you guys for all that you do. I know that you have heard it many times before. But, until I found crossfit, I used to DREAD going to the gym. With corssfit I really look forward to seeing my gains and being challenged both mentally and physically. Much thanks to those who teach it and to those who do it. And look out, you might see me at the next crossfit games...

m/21/143/5'10"

cfwu x 3

deadlift
3x135
3x135
5x135
3x155
5x155
3x166

f/38/148#/5'5"

185
205
205
205
205

warmed up with 135 for a couple sets and 185 for a set.

1: 225
2: 225
3: 245
4: 245
5: 265 with 1-2 second pauses at bottom.

Felt pretty good with this, still not pushing lower back but think I'm getting stronger with this and have the form down fairly well. 6 months ago I wouldn't have dreamed of even trying 265 so must be getting better.

Finished up with the Tabata sprints.

m/20/170

185 x 3
185 x 3
205 x 3
205 x 3
225 x 3

You guys are insanely strong! How long have you 300+ people been doing CF?

Dang, that little dude is stacked! I would NOT want to be the one to tell him that it's nap time.

Sigh, I remember when my boys were that small. They grow up so fast...

135 x 3
185 x 3
185 x 3
185 x 3
185 x 3

24/m/250

as rx'd

350
390
420
435
445

as rx'd + 3 pull-ups after each DL set

225-225-245-245-245

225/275/295/305/310

225 x3
275 x3
295 x3
315 x3 (wanted to stop)
335 x3 (felt much better)
355 x3 (PR)
365 x3 (newer PR cuz Auty did it)

Back was tender from Back Squats yesterday but once it got heavier it felt better. Warmed up. Get some!

33/m/6'/190

225
275
315
335
365 failed on last rep

225x3
235x3
235x3
245x3
255x3

Attaboy, Henry!

Way to represent - with all the toys scattered in the yard, this is what he wanted to do.

And no, niether his dad nor his uncle made that pull (365#), but the vidoes of our attempts are pretty amusing...

275,295,300,300,300

WU .5 mi. walk on treadmill
WOD
225/245/275/295/295

m/24/6'1/215

as rx'd

275
285
295
305
315

Well... another day is done. It has been a great 3 days of strength training. I have a feeling the next 3 will be the comeback of everybody's favourite Crossfit character, Mr. Pukie. Are we ready? Hell yeah!!!

Deadlift warm-up on 2-inch platform (so I can increase my ROM)
225 lbs x 5
275 lbs x 5

Deadlift WOD from floor
335 lbs x 3
355 lbs x 3
365 lbs x 1
345 lbs x 3
345 lbs x 3

32/m/180
CFWUx2
Buy in: day 4 of burpee challenge= 4 burpees
WOD: 275/295(PR)/295/300(PR)/300
cash out: 25 double unders and HSPU work

Jessie #16

Hey what's your CFT score currently? You're the closest guy to my age/height/size that I've ever seen posted and I'm really curious to see how I compare.

Mine is at 785; 295 squat, 115 sp, 365 dl as of the last CFT WOD.

Yesterday's #'s
225-245-275-275-295

Today's
185-225-245-275-295

General question to Crossfit Public: anyone know much about shoulder impingement syndrome from personal experience (or is an MD)? Google searches are not too helpful.

and...

Anyone doing the level I cert at CF San Diego the weekend after next?

#104 Mike Hunt

I think your question is valid and deserves a serious response. There is much data to support Coach's claims as well as human physiology. But first, I don't think he meant that EVERYBODY who does CrossFit will get a tripling of their DL in 2 yr, but it is certainly common and definitely possible. Personally, I had a max DL of around 215 and in 1.5 yr of CrossFit am at 415 now with goal of over 500 by spring, and I'm 38 yo! My wife had a DL of 85 and easily did 180x3 last time, and she's only gone max effort for about 6mos!! I'm sure others will respond with similar and even more dramatic increases.
The secret is in the physiology of CrossFit, the neuroendocrine response that Coach and others so effectively teach. You get that from both max effort days AND hardcore metcon days. That's why we get increases with seemingly few "heavy days". But to get that kind of increases several factors must be in place. #1 True Max efforts #2 Excellent form #3 Solid nutrition, ie strict Zone, #4 Adequate rest, #5 Consistency in training. I have an 18 yo that trained with us all summer, had rarely done max DL or squat, and he will easily triple his numbers in 6mos of starting CrossFit, same for another 37 yo, who DL 350 last time, and could barely do 135 6mos ago.(oh and he's reading this as I type and says "BARELY did 135 max!!")
Dude the proof is there, I'm sure others will confirm, and likely have more controlled and even prospective data than this. But again the neuroendocrine system is the key ie: GH, testosterone, Insulin-like GF, and others. Your only alternatives to that are anabolic steroids!

I hope that at least addresses some of your question, and I'm sure Coach will give you more details and evidence as he does so well.

as rxd
315
345
365
385
405...jb

CFWU

235 x 3
275 x 3 PR
275 x 3
275 x 3
235 x 3 (form was a concern)

Broke PR for the last 3 days.

Did 1 mile row on a tabata regime after.

Form was starting to deteriorate so even though Taylor and me could've put more up we stopped.

AL bw175: 215, 225, 235, 245, 255pr
Taylor bw185: 215, 225, 235, 245, 255pr
Ryan bw160: 175, 185, 205, 215, 215pr

135x5
225x5
295x3
315x3
325x3
325x3
325x3
295x3 My callouses ripped on the last 325 set. Ouch.

Deadlift 3-3-3-3-3 reps

225x3, 265x3, 265x3, 265x3, 265x3

wmX2 + 135X3 225X3 315X3
405X2 over reached
385X2 still too heavy
365X3 just right
365X3
365X3 need to work on grip strength.

m/23/6'3/222

345x3
360x3
365x3
375x3
385x3

M/38/5'6"/190

All x3

205
255
305
305
305

Felt kinda weak... probably due to going heavy with squats yesterday.

Bwt: 137

275
315
325
320x2
315 (last one was ugly)

Hi kids,
Male--21--145lbs--5'5

225x3
275x3
285x3
295x3
305x3

Much Love,
George

p.s. good job ya bunch of savages

275
285
295
305
315

form improving, heavier next time...

47 / 173

275-300-315-320PR-300

245x3
287x3
300x3
320x3
330x3

All pretty easy, sweaty grip was the worst part.

5'9" 170lbs M

41/m/175
cf warmup
3 warmup sets
135x3
155x3
175x3
workout
225x3
245x3
265x3
285x3
315x3

I feel a Linda coming on....

21?!?!?!
sorry brainfart
25

34/M/79kg

1.150kg
2.160kg
3.160kg
4.160kg
5.160kg

No access to weights so I did a modified WOD from navySEALS.com.

With a minute countdown set on my watch:

complete 500 squats; in between each minute do 10 pull ups and 10 push ups.

I ended up doing the 500 squats in 9 sets and 27 seconds. So 500 squats and 90 PULLs and Push.in ~28min.

25/m/5'11"/140

185
195
205
215
215
Just not built for DLs, long legs short torso lol.

45/M/175

225-275-295-315-335

335 is a new PR. Cool.

30m/172

352,401,401,401,352

401 is a pr for a triple...wanted another set at 401 but that 3rd set at 401 finished me off

#152, Michelle:

Awesome story. Glad you found a CF affiliate near you. There should be one popping up in my area in the next few months. I plan to be his first member!

19.m.168
300
320
320
340
360(2 reps)

Kyle Maynard, you are a true inspiration!!! Would you be interested in doing some motivational speaking to my high school athletes??? Shoot me and email. vmiseran@stjohnsprep.org

Vin www.sjp-crossfit.blogspot.com

#171. I have had shoulder impingement syndrome and it is a tricky subject. It depends when and how you are getting your impingement but I believe if memory serves me correctly that it occurs when the acromion process of your clavicle rubs against your rotator cuff causing pain. Mine occurs when I abduct my arm past 90 degrees and it makes clicking sounds when I rotate my arm. It was very painful a couple years ago but the pain dissipated when I stopped doing the things that hurt it (shoulder exercises, tennis etc.). It came back full on this year when I started back tennis and my right arm and elbow would be in excruciating pain after a match. The treatment by a doctor are pain killers and antiinflammatories, then a cortizone shot and then surgery which is not terribly effective from what I hear. If it is interferring with you, my best advice is to use the RICE technique (Rest, Ice, Compress and Elevate) for two weeks while staying away from things that aggravate it. I know how frustrating this can be but you will eventually get to know your body with this injury enough to compensate or find a way to fix this on your own.

210/220/230/240/250

Re: Mike Hunt
Hi Mike - I'm with you a bit on this one, coming from a powerlifting background. Tripling your DL weight in a year isn't uncommon if your starting weight is 135. Technique alone should pop you to 200. However, taking a 520lbs deadlift to 600 in a year doing Crossfit? We'll have to see. I know the cleans have been helping my pull.
Unsuited, a 700lbs deadlift is extremely rare, as you know. 600lbs would be something you'd expect to see from the heavier classes at a big meet. You simply can't keep progressing at the same rate as when you first began Crossfit - same as anything else. How I wish it were so!
However, if my DL keeps climbing with crossfit and post-powerlifting competitions, then it begs a few questions of powerlifting mantra, doesn't it? Wonder what Rickey Dale Crain would say about Crossfit!
(for those who don't know who RDC is, he pulled 700lbs at 165 in the 1980s. Big on volume, not big on anything else.)

364-386-394-404f-394f-364

M/30/220/6'6"

220, 264, 308, 330, 350

Could start heavier. Know that for next time

Started crossfit 3 weeks ago after healing from acl surgery I had 4 months ago...love this site! I am a fitness instructor who was getting burned out on teaching...crossfit is perfect!

Todays loads
65
85
95
105
110

Enjoying the strength workouts.
5x3 deadlift
225
315
345
315
365
Then Did 7x1 pullups
15
20
25
30
35
40
45

Warm up was 1K C2 4:28, 5 mins bike, 10 MU singles
WOD: 245/275/295/305/310
Post: MU and 10 ring dips, 3x15 GHD situps touching floor.

Did both Squats and Dead Lifts today, quite painful.
Squats: 155-175-195-205-215
Dead Lifts: 115-135-155-175-185 (haven't doen these in a while, form was bad.)

27/m/5'11"/187

135x10
225x5
275x3

305x3
315x3
315x3
315x3
325x3

Threw in HSPU and Pull/Chin Ups in between and 25 burpees at the end

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/149

WOD as rx'd

315(wu)-365-375-385-395(PR)-375

All weights were PR's for triples

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

37/m/6'1"/206

3 rounds of CrossFit warmup

Deadlifts:
135 x 10
225 x 7
275 x 3
315 x 3
345 x 3
365 x 3
375 x 3 (ouch)

15 "toes to hands" on pull up bar
5 L pullups
50 GHD pitups
One legged jump rope (60 each leg)

I am feeling it now.

M/47/6'/184

185
225
275
275
225

#197 Jesse

Your symptoms are eerily similar to mine...I have the most trouble with overhead press movements i.e. shoulder press, push press, jerk etc. Difference is my shoulders pop during adduction, when I lower the bar back to my chest. At first, and with lighter weights, the pain is annoying, but it becomes more aggravating at high reps and/or heavy weight. But I've plateaued on my oly lifts because I can't lower the bar past where the upper arm is level with the ground without an INSANE pop/click and a fair amount of the "oh God that sucks I'm only 24" feeling. I've been RICEing religously but researching a more permenant, but hopefully non-invasive, treatment.

Thanks for your help, by the way.

185
205
225
225
205
185

m/28/81kg
I was hoping this would be the next one...first deadlifts in over 2 years.

80kg
95kg
110kg
115kg
115kg

Much room for improvement!

bwt: 135

185
205
225
255
265

Great strength days

F/22/5'1"/139

265
275
285
295
300
305

f/25/120/5'5"

180-190-200-210

Only got to do 4 sets due to time

M/5'5"/19/160

Squats:
225x12
275x6
315x6
335x4
345x3 (bad form)

Deadlifts:
275x5
315x5
365x3
405x3
425x3

Pull-Ups:
45x10
55x8
70x4
70x4
80x1

I've had a cold for the past couple of days, so I stayed out of the gym, as I didn't want to blow snot all over the bars.

I'm feeling better, so I caught up today. My shoulder's still tweaked, and it hurts to go posterior to the frontal plane, so I skipped overhead work. Similarly, I can't get my arm in position to support a back-squat. Subbed with squat cleans and front squats, and they felt decent. Warm-up was an 800m run to the gym.

Clean: 115-115-125-135-145
Front Squat: 135-155-175-180-185
Dead Lift: 225-235-245-265-275

I'm glad that this whole cycle was strength work, it made it easy to catch up. Next one is probably going to be Run 5k/10k/15k....

OHS and Ring Dips for WU

WOD Loads:
135X10, 225X5, 275, 295, 315, 335, 345(f), 315, 225X5, 135X10

Thanks Coach!

1 mile run warmup
CFWU
as rx'd.
155-175-175-185-205

255-260-265-270-270

Redid 270 because of minor loss of lumbar extension on the 3rd rep (on 2nd attempt: minor rounding still present on 3rd rep)

No problems with my IT band :)

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22-226
wod as rx'd
365-405-455-405
took it easy for the TSC on Sat.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

M-160lbs

225
245
275
295
315 lbs

So much fun!

39/43/218/73

2X CFWU
WOD as Rxed
235
315
335
345
355

Worked out a lunch...great workout...
Gene

As rx'd-

315-365-385-395x2-375

Cool Down with 315

As Rx'ed

315-365(2)-315-315-315

Hands hurt. Yes, they do.

CFWU. Forgot going easy on the back stretching… which showed in the Deadlifts…

3x 210#
3x 254#
2x 276#, couldn’t go fo a 3rd
3x 254#
3x 254#, on the 3rd couldn’t get shoulders fully locked.
Away from personal best (298#)...but that one was done with a 1-1-1-1-1 WOD.

Enjoyed it.

36/M/6.0/215#
CFtting in Madrid since Jul/28/08

F/30/5'1/119

CFWU

95
115
125
135
135

WOD as rxd: 345, 355, 365, 375x2, 375x2

Also made up the 7x1 pull-ups from last week: 45, 50, 55, 60, 65, 65 (Guess I only did 6x1...oops)

24/m/5'11"/190
335-365-380-390-405 failed on the first rep. I read Freddy's post on giving it all I had and it inspired me.

M/30/6'3"/200

220
220
265
265
220

Still working on form... CrossFit still exposing my weaknesses...

day 3 of back squat program.
1 rep X 5 sets
post-Tabata mash of Pull ups/GHD situps
PU-14/13/9/9/8/8/8/8-69
GHD sit ups-11/10/10/8/8/7/7/7-68

31/m/195

275-295-295-305-285

Not bad for a 2 month layoff

M/31/5'6"/180

135x3
185x3
185x3
235x3
255x3
275x3
295x2 (failed on 3rd)

Question ... when I lifting heavy loads, I get a bit dizzy immediately after the lift. Is that normal??? Probably not breathing properly?

M 22/6'0"/170

185
205
225
275
285

180/M/25

275x3
295x3
315x3
355x3
385x3

135 x 12
225 x 3
245 x 3
265 x 3
285 x 3
315 x 3

Warm up 135 x 5

225
235
245
255
265

Hello everyone,

I just made a video on Deadlifting technique. Check it out and let me know if it helps. I am a novice at videos so any suggestions would be great as well. Let me know if you like it.

http://www.youtube.com/watch?v=h0PwBezUj9A

Not sure how to make it a hyperlink so you'll have to copy and paste. Sorry.

Also, check out www.coloradospringscrossfit.com

We came up with a new sport (Synchronized Squatting)

280 300 310 320 280. Barely pulled the 320, definitely down since knee surgery.

f/37

65, 85, 95, 105, 110

#199 Chris

You make some good points, and raise other questions too. Remember that the design of CrossFit is different from a PL protocol. While we definitely want to build strength, we don't do it at the expense of the other characteristics of true fitness, ie: flexibility, balance, core stability. speed, agility, etc. While it is very common for CrossFitters to improve their max effort DL from BW to 2.5x BW in a relatively short period of time, it also as you mentioned depends on what they start with. The average level athlete will triple their DL in <2yr, but the average PL who starts CF obviously will not, but I bet his Muscleups, Handstand pushups, ring dips, glute-ham situps, and 400m time improve tremendously. Broad and nonspecific, that's what its about here. If you're competing in PL, you absolutely will have to train specific just like the olympic athletes for their events, but that's not to say that you can't also benefit overall from CrossFit. So yes, the avg CF with an avg beginning DL will see these gains, but a 520 beginning DL "aint" avg.

235 / 245 / 255 / 265 / 265
tried 275 and 270, but lost my grip

38m/6/183

wod as rx'd

325, 335, 345, 355, 365

I've been doing my share of deads lately so I went with Power Snatches x 3; worked up to a challenging 135lbs. Lots of rest in between sets, haven't done much oly stuff in ages so this was a lot of fun for me.

Post - Tabata Mash of Pull-Ups and Push-Ups, wanted to stay above 10 reps/round. 16/20,14/15,11/12,10/10,11/10,10/10,10/10,11/11 was the result. Good times with the new OPT nasty-aggressive pull-up bar.

M/17/5'9"/164 - Beltless, Straight bar

135x5
205x5
275x5
295x5
305x5

Answer ... It's just your body getting recovered from the heavy load, and breathing properly could be a factor.

DJ
Grappling class
135x20

WOD
225-245-265-285-305

SaraD
500m Row
95x10

WOD
145-145-145-145-155

Good job SaraD. Your Deadlift is looking strong.

I went a little light. Felt stiff in my back from yesterday. Probably go roll around the mat more tonight.

Get some, Go again!

age:35
bw:77kg (170#)

85/95/115/120/120kg (264#)

For some reason I thought it was a 5x5 when i got to the gym...

275x5
295x5
295x5
305x5
315x5

I started the workout with a 5 rounds of:
500m row
400m run

then deadlifts...that was intense...
28m/5'10"/160

M/22/6'1/185

335 X 3
355 X 3
365 X 3
375 X 3
385 X 3 (PR)

POST: 1RM

420 X 1 (PR)

Screwed up my last comment, remake. . .

M/17/5'9''/164 - Beltless, Straight Bar

135x3
205x3
275x3
295x3
305x3 (3 rep PR)

to the shoulder injury people.....i am just getting back into the swing of things after shoulder surgery for an impingement and a torn rotator cuff. To those of you who have described your pain - you really should see an ortho doc. Research and find a good one. i had similiar pain, got cortisone shots, got a MRI, diagnosed with an impingement and possible small cuff tear. Got lots of deep tissue work. Finally got tired of the pain so had surgery Dec 6, 2007. Now my shoulder works like it should. They found a large tear and the impingement. A lot of times the MRI doesn't show the whole picture. I wouldn't let bad shoulder pain go too long - you can keep making whatever tear you have in there worse. The other shoulder I had problems with and was taken care of with physical therapy. please contact if anyone has any questions. The key is to find a good doc and good physical therapist.

dl 205x3, 215x3, 205 3x3

(40-6'3"-260)Missed Tuesday so combined as rx'd: Push press 135/155/185/205/225 Deadlift 335/385/405/425/455. Done in pretty fast succession and still didn't hurt as much as a Helen, Murph, or Angie!

weights in kg:
as rx'd
90/110/110/120/130

As Rx'd

CFWU

135# for W/up
185#
205# *!! ;-} ouch!! WTF?
205#
205#
205#

tweaked back, not so happy. Not sure if legs were tired from yesterday and subsequently form was bad.....

day 3 of back squat program
5 heavy singles with 5 minute rest btw sets
231/241/251/261(pb)/266(f)
post: pose running drills
3 rds for time
30 anchored sit ups
20 KB swings 1.5pood
10 box jumps 30"
7:26

m/47/175
205x3
255x3
275x3
300x3
295x1
285x2

M 33/144/5'7"

225-225-225-225-225

225 X 3 Warm up

315 X 3
335 X 3
355 X 3
385 X 3
415 X 3 This one made me pass out, woke up to a beautiful woman standing over me... then she called me an idiot... I LOVE CROSSFIT!!!!!

CFWU
Deadlift 3-3-3-3-3 reps
1.235lbs
2.265lbs
3.270lbs
4.275lbs
5.300lbs

It felt good, I think my back is getting stronger

32/m/210/6'5"

Damn, lower back can't catch a break. Really considered not doing it with my back issue, but was able to complete watching form very carefully. Now a couple hours later I am questioning my decision. No horrible pain, but not feeling great.

295
345
345
345
345

warm-up
400 m run
10 GH (to horizontal) situps
10 Back Extensions
10x 45# DL
5x 135# DL

WOD:
DL
185 x 3
190 x 3
195 x 3
200 x 3
200 x 3 (PR for "heavy 3 WOD")

5x3 squats

135
185
205
225
205

Focused on form.

Then:

21-15-9

L- Pullups
HSPUs (cheating with my feet hanging on a bar on the squat rack)
1.5 Pood KB SDLHPs

9:06

80kg, 90kg, 90kg, 100kg, 100kg

did a few rounds for warming up with 50 kg, 80kg

after the wod did a few rounds with 50 kg for cooling down

m/36/102kg/196 CF since june 2008
the Netherlands

Oh yeah. Forgot to add that I ran 3.0 miles before the WOD. 27 min on the run.

DL 5x3
190/205/215/225/235

f/39/134/5'0

115x3
135x3
155x3
155x3
175x3 PR by 20 lbs! Woohoo!
175x1 (for good measure to prove to myself that I wasn't dreaming!)

Greg doesn't think I'll be in to work tomorrow I'll be so lame after this.

M/40/183

Dead Lift
3-3-3-3-3

315
315
315
315
315

M/23/6'1"/180

365, 405, 415, 425, 435

This gives me confidence to up my 1rm

30/m/165/5'5

Rx'd
225
315
365
395
400

A good one:

29 yo male
180lbs

Air deadlift to groove form x 3
PVC pipe x 3
bar x 3
135 x 2
back down to the bar x 3
135 again x 1
finished off with the PVC pipe x 20 reps just for good measure.

HR seemed to stay pretty low on this one though. Is this normal?

Crossfit rox!

26/m/190/5'9"

DL
135x10 WU
225x3
245x3
255x3
275x3
305x1 (tried another, but didn't want to sacrifice form and the first one nearly killed me lol)

SLDL (mainly for the stretch)
135x5
135x5

Haven't done DL's in years, I'm sure the numbers will get respectable within a few months.

325
335
345
355
370

#132 Travis from Reno

Do you workout at the reno affiliate (http://www.trainlikeitmatters.com), or are you a garage crossfitter like me?

Some of my buddies are really into Tris in the Reno area. Reid Weber and Nate Pearson both work at IGT with me and they do tris almost every weekend it seems :-)

225 x 5, because I was worried about my back from yesterday. Felt pretty good, though, actually, so hopefully I can slowly move back to doing 3 wheels.

m/37/188

Deadlift 5x3

405
455
475 pr
485 fail
405

30/M/180

Still nursing low back. Did about 8 warm-up sets and then settled into 225,245,255,265,275

Man my legs are hurting!

F/23/115

135
155
175
185
200

225x3
295x3
345x2(3F)
345x3
355x1(2F)
315x315x3

315x3
320x3
325x3
335x3
335x3

just for fun i've posted age group 'max single deadlift' for U19, 20-30, 30-40, 40-50 age groups and womens' on the home page of logsitall.com - might be a useful reference for today's wod.

-bill patton

3 rounds cfwu

175x3,200x3,225x3,200x3,200x3

Love the pic!

Caught up on some:

PJ rep 3: 95-105-110-115-115
BS rep 3: 150-160-165-170-175

Erin

26/f/5'2/129#

breakfast: run 45 minutes = 6 miles

cfwu, warm-up dls 10x135#, 5x185, 3x205

WOD:
225-230-235-240-245 (pr)

hmm. must work on repping heavy. just not very good at it yet...

M/24/5'10"/160

CFWU x 2 (PUs and dips on rings)

Still had 1 rep weighted PUs x 5 to make up, and since I didn't have time to go back to the gym today I took care of both at the same time.

DLs:

135lb x 10
225lb x 10
245lb x 2 (lost grip)
245lb x 2 (lost grip)
245lb x 1 (lost grip)
245lb x 2 (lost grip)
245lb x 1 (oops)

245lb felt nice and easy but a rip on my right pinky kept me from maintaining grip. Fifth attempt, I got a little over-zealous and I think I engaged my back too early...pulled a little something on the right side of lower back. First time I ever messed up like that on a deadlift, but hopefully will heal quickly.

Weighted PUs (on rings):

25lb x 3
35lb x 1
45lb x 1
45lb x 1
45lb x 1
45lb x 1

After the first 45lb, I realized I wouldn't be able to do more. The other 4 I could only pull to just below chin-level. Going to be adding weighted PUs more often to prep for muscle-up.

Take care!

135 X 5 WU
155 X 3
175 X 3
195 X 3
195 X 3
195 X 3

25/5'10"/m/255

180kg x3
190kg x3
200kg x3
200kg x3
210kg x1

Walking will be FUN tomorrow!!! 135X15 Warmup/225/245/265/275/305. GOD I LOVE CROSSFIT...

275, 285, 295, 305, 315

45/180

309
331
364
386
410 PR

M/31/5'10/195

Warm up jog 1/2 mile & 10 x 135

185 x 3
235 x 3
285 x 3
335 x 3
365 x 3
385 x 1 oops!!
135 x 10 just for cool down

135#, 185#, 190#, 195#, 200#

30yo/m/5'8''/150

185
225
225
245
275

M/6ft/59/205

This my 2nd CrossFit WOD, and was right up my alley...

8 mins physical warm-up (HealthRider)

Deadlifts
135x5
225x5
275x5
End exercise warm-up
325x3
335x3
345x3
355x2

Full range strict pullups
x3
x5
x8
x8
x7

Nice to be able to post respectable numbers.

m/31/230/68"

CFWUx3

w/u with 135
275
295
315
335
355

255,275,275,275,275
Hands sweaty and slippery from playing bball beforehand; stuck with 275 to be safe. Bring towel and rosin powder or gloves next time.

225
275
315
335(1, then grip failed)
325(1, then grip failed)
315(1, then grip