Yikes for my back again

For the dog lovering CrossFitters

Mental Health Break
A video titled: "My Dogs greeting me after returning from 14 months in Iraq". God bless and save all of those defending us abroad. And their dogs waiting for them patiently at home:

http://andrewsullivan.theatlantic.com/the_daily_dish/2008/10/mental-health-2.html

good thing we haven't done back for a while....haha

Back in the game after a prescribed week off from Mr Castro. Rejuvenated and jumping out of my skin to get going.....

I haven't gotten Joshua done yet.
Between it and this one my deads will get some of the work they need.
3,2,1..Go!

I want to thank Roger for an outstanding gymnastics cert this weekend! It was such an amazing experience, what we learned was so incredible. These gymnastic movements are so awesome, I can't wait to incorporate them into my training as well as our athletes.

Thanks to Jason from CrossFit Milford for hosting us, and to Danny for all of the great coaching.

If you haven't already definitely consider a gymnastics cert, you will be so grateful.

Level 2 cert is so worthwhile.

I just got home from the Toronto Level 1 Cert. and have to thank the coaches: Pat, Joe, Andrea, E.C., Andrew, Jon and Chuck "the most powerful man alive" for a great weekend.

A greater group of instructors you will not find. I am so glad my first steps down the CrossFit road were lead by such a talented team.

I'll not only be getting some heavy dead's tomorrow, but also leading others to get some of their own.

Thanks again.

By back is crying for mercy. Doing what I have to do! Hitting Downieville to do the downhill tomorrow. Hope my lower back holds out.

32/f/5'4"/130

AUGH! Today (Sunday) I caught up on Mr. Joshua as I was unable to get to it on Friday. Now, more DLs!
Whenever I do high reps of GHD situps in a wod for time my chiro tells me my hips are all out of whack. I think it's due to fatigue so I subbed AbMat situps with no anchor.
Used 175# for the DLs

22:55

I'm pretty happy with it.

The spirit is willing, but the flesh is bruised and spongy.

Just finished Level 1 cert. with Todd and the gang at Eastside Crossfit and had a great time. Learned a ton, hurt a ton, and appreciated all of the knowledge that the instructors brought to the cert. Highly recommended for anyone wanting to bring their CrossFit to a higher level.

It's great that they used the picture where my mouth is open and I'm frowning.

Great Cert this weekend. I learned a ton and met a lot of great people. Thanks especially to Pat, EC, Chuck, Andrea, Joe, Drew, and Jon - this was a big step in my career as an athlete and a trainer, and hopefully next year as an affiliate, and everyone was great.

Chuck Carswell is exactly equal to power.

Does anybody know the last time this wod was posted?

Does anybody know the last time this wod was given?

Richard, pretty sure it was 9/4.

Anything that doesn't have pull ups is a rest day to me.

I want to thank Pat and his crew for such a great level one cert. The knowledge and practial instruction bang on. Everyone from the crew was friendly and a wealth of info. I am now going to be able to take it to the next level.

#10 I also like "Dam you gravity, you win again!"

Bottom picture.

What is the guy in the center, at the bottom, and with his shirt off doing behind that girls back?

Maybe I'm weird but I don't feel deadlifts in my back, mostly my legs and I suppose my forearms at this weight

John 3:16 (New International Version)

"For God so loved the world that he gave his one and only Son,that whoever believes in him shall not perish but have eternal life."

My favorite...Deadlifts!!!!

More DL's. Still ridiculousy sore from "Mr Joshua." That may be my new favorite

Gary

Thanks (not a sarcastic thanks).

Anyone remember the name of that pen advertised on this site a couple months ago? You can write on walls and erase it? Can't find the ad.

Coach Pat and the crew,

Thank you for an AMAZING weekend. I learned so much at the level I cert - MUCH more than I thought I would. Won't be the last time you see this "Hard As ****" chick...promise you that!

Had a blast at the Toronto Cert, definately worth it. Even if I was hurting sunday, because I didn't exercise enough "Temperance" on Saturday Night.

An off topic post...

I came across a great shoe for crossfit. The New Balance '790' is very basic. It's technically a trail running shoe but it has flat insoles with little (if any) cushion, which is good for lifting. It's very lightweight and has a mesh outer so your foot stays as cool as it can in a shoe. They have models for both men and women. Anyhow, just thought I would pass it on.

#21 andy p

i think the product wuzn't a writing utensil, but a surface covering for writing on called "idea paint"

Just a quick question, to Pat and any other instructors from the Toronto Cert, all that filming you guys were doing, is that going to be posted somewhere?

Was definetly idea paint... that stuff looks cool. It turns any surface into a white board

yeah andy cleverhandz is right. it wasn't a pen. it was a paint you put on the wall and it becomes a dry erase board.

Is that guy in the center naked? That's pretty scary.

Hey, I'm new to Crossfit, just want to make sure I am doing this right. WOD today is three reps of deadlifts for five sets, right? Am I supposed to leave the weight the same all the way through?

LOVE that Dog video coming home from Iraq! I sent it out to cyberspace to all of my dog lover friends. Too great!

Hoo-yah, Happy Birthday to the Navy! I need to make up yesterday's workout today but I also think I'll do something special for the Navy's birthday. I'm too much of a NLD, lol.
Happy Navy's birthday to all my shipmates floating around Crossfit world!!!

#24 Kyle A.

I bought a pair of New Balance 790's this summer and I love them. I agree that they are the perfect shoe for CrossFit. They are a trail running shoe and are excellent for WODs like "Mr. Joshua". They do feel like a mix of a running shoe and a weightlifting shoe. I did the deadlifts in them and they were great, not squishy at all. I have done back squats in them and they are stable.

The only downside I have seen so far it that their traction isn't the best on wet pavement. Other than that I love them and am looking forward to buying another pair soon.

And I have gotten lots of comments on them as they have a pretty cool look to them.

http://outside.away.com/outside/gear/gear.tcl?gear=New-Balance-790&gear_id=3684&action=showgear

I didn't understand that video at all. Knowledge of the movements, I get that. But "cue it up" and "gross to specific", that language seems a little obscure. wtf is that about? thanks.

Fantastic cert experience in Toronto this weekend - thanks Pat and everybody, you did such an awesome job! You helped us so much and now we're ready to take things to the next level!

F/27/165#
#2...1st-welcome home.... 2nd, just more proof our dogs love us most of all :)
yesterday- 5x5 DL 175# max
#10..... Futurama baby!!

I thought I'd add that you should never buy "whiteboard" ... Tile board at home depot is the same thing, its just $10 instead of $200.

comes in 4' x 8' pieces.

and wtf my back!

http://media.crossfit.com/cf-video/CrossFit_WeightedPullups.mov

oldy but goody... weighted pull ups

im new to crossfit and ive lost weight and gained much stregnth! my DL stregnth and mainly endurance has inreased much faser campared to conventional lifting

Awsome cert this weekend with Todd and his crew at Crossfit Eastside. A true honor to get certified with all the firefighters. Great coaching and information. Can't wait to apply the information back at school.

21/M/5'11"/185

Did the "Fran" to get my work out started today.
Time: 5:26!

Dead Lifts
200x3
266x3
266x3
266x2 (My grip started failing and I forgot my wrist wraps)
266x1 (Grip is GONE)

Did 5 minutes on the treadmill to warm up.
Between WODs I did a 6 Minute bout on the rower at a 700 cal per hour pace.
After the deadlifts I did a 5 minute cool down jog.

Once again this work out just doesn't make sense. I have tried this "crossfit" and it clearly is not a reasonable exercise regime. It just doesn't make sense. If it doesn't make sense you must not do it. I live in France and we know better then this.

thor,

if you don't get it either ask a question or troll around the website long enough to gain the necessasy knowledge.

mike

I think your breed of French must be the pussy breed Mr. John Thor Morgan III. Honestly, if you can't handle it then stay off the sight. There are pleanty of people here who are ready to step up and not whine about it.

As Rx'd
1. 225
2. 275
3. 315
4. 335
5. 345
M/24/6'1"/210lbs
West Tigris Crossfit
JSS KDG II, Baghdad

Did 150x3
170x3
190x3
210x3
245x3

Only done Crossfit for 1 week now, so didnt know what to lift. It's on now=)

M/22/6'1/230lbs

As rx'd
90k x 3
100k x 3
120k x 3
130k x 3
140k x 3

Bit annoyed with myself looking back. Should have started higher and I think I should have tried 150k. At any rate 140k (310lbs) is a PR so I'm very happy with that.

#14 Thank you

BW 70kg

Worked up to
135kg x3x5
100kg x3x3
Alternated Grip

M/41/6´2"/195

120kg x 3
125kg x 3
125kg x 3
130kg x 3
130kg x 3 (failed on third rep)

Thank God todays workout has nothing to do with arms. Mine shoulders are feeling it from yesterday.

155-160-165-170-175 (fail last one). I think the 170 is a PR for triples.

M/41/5'11"/185

225
245
255
265
285

F/38/5'6"/140

155
165
170
175
180

37/M/198

Out of the loop for a while. Most of my WOD's have involved my new-born baby girl.
Good to be back at it a bit.

275
300
325
350
375

Not my best numbers by far, but I'll take 'em

M/47/6'/184

185 x 5
225
275
275
245

1,000 yd swim

John Thor Morgan III-

Thank You! You have figured it out. Crossfit IS stupid. It doesn't work. Now that you have pointed out that the King has no clothes, I can get back to my old chest/back, biceps/triceps, legs/shoulders weightlifting routine supplemented with 20 minutes on the elliptical trainer. I can feel the fitness coming on!

**Toronto Cert** To all of the new CrossFit Level 1 Certified trainers-Congratulations! It was a real pleasure to work with such a positive and motivated group of people. Keep that great spirit and attitude and get out there and train! Pat, Andrew, Chuck, E.C., Joe, Jon and Patrick, I love working with , learning from and laughing with you guys. What an awesome group! How many Carswell units do you think we produced this weekend?!

I guess I am the weak one here!

M/6'1"/28/181

95 lb
135
205
225
245

Now we got a TON of people here in Lakeland doing it. At first they scowled at us at Gold's Gym while we did Kips! Now we have people walking up and asking 'are you guys doing Crossfit?' There is a whole other group across down (Deb's Gym) who do it also.

Had an awesome time at the Toronto cert! Totally blew my expectations. The lectures and group work were seriously top notch. Thanks to all the trainers for such a great weekend.

Huge Thanks to Pat, Jon, Andrew, Chuck, Joe, Patrick, Andrea and E.C. for their instruction this weekend at the cert in Toronto. I've been waiting 3 years for this and it was even better than I had hoped for.

25/m/5'11"/190 something
365-375-385-395 (3 rep PR)-405 failed after 1 back rounded bad. Not bad effort since I did the Mid Atlantic Hopper Challenge then my bachelor party on Saturday and didn't miss a mainpage WOD either. Ate terrible all weekend back to paleo today.

cleverhandz, brian and even ken,

Thanks. I think I'm going to try to turn my house into a dry erase board.

The Toronto Cert was pure gold from beginning to end, thanks to the Coaches and to our military hosts!

And I seriously don't remember the naked guy at the front of the picture being there.... How did he sneak into the pic??

#2 Thanks for that video. That was great and welcome home and thank you.

John Thor Morgan III must be a joke to rile people up...It is so ridculous.

225
275
315
335
365

love this wod! 5sets of 100k x3!

just wanted to send a huge thanks to the crossfit t-dot cert crew - pat, andrew, chuck, E.C., joe, jon, andrea and patrick. your knowledge, dedication and "crossfit heart" is unbelievably inspiring.

i am a new'ish member to the crossfit toronto location...training there for about 6 months. in that short time, i have met the most determined, driven, passionate and incredibly kind people in my life.

the vibe as soon as you walk into a crossfit is contagious. everyone is there to compete...but not against each other. each person strives to be better than themselves...a constant battle to achieve their PR! the "my better" slogan must have been created by a crossfit'er ;)

this weekend's level 1 cert confirmed my theories to date...crossfit has formed this amazing global community that always welcomes...young, old, incredibly fit, or novice.

HUGE THANKS to everyone, i learned so much. my head is spinning...quite like it was at the end of "running fran!"

pat, no matter how hard i try...constantly varied, functional movements, executed at high intensity...can't begin to explain it...and my friends will always believe i am a serial killer when i try to explain!

thank you...you are all amazing people.

sio
ps. ec you are super kick ass!

Does anyone know where you can get a good deal on a bumper plate set? I want to start converting my garage into a gym.

PR yestersday's wod at 20.41. Not looking forward to todays wod, my back and shoulders are died.

we all know that the french are the smartest and best at everything which of course begs the question, who's better?

John Thor Morgan III _____

or

you _____

I suspect our boy John Thor Morgan III #41 is a sham post to get this community fired up today. Don't waste your time on it guys.

I am so ready for some heavy deads today!!

Regarding the Level II cert…

Taken September 4th & 5th, 2008 @ CrossFit One World

The importance for me of taking this ultimate performance evaluation is just now sinking in (must be what my Dad meant when he called me “thick skulled”). Just as in the performance of movement itself, coaching performance can be “seen” and measured for faults, cued to redirect focus, and constantly improved and refined.

Also, being around such a diverse group of professionals, from Head Trainers to the attending trainers, created a heightened awareness. Everyone had their Game face on!

Not really knowing what to expect, I spent the week ahead of the cert studying the material sent to us by Deana. Much of it was familiar after years of reading the journal and attending six Level 1 certs (again, thick). Many questions popped into my head: What if how I train is “off”?; How well would my performance measure up to the other trainers?; Were my years of experience spent on the right path?; Would my clothes match up as nicely as Freddy’s? If the first day was any indication, the above questions gained intensity. When put on the spot, I turned into a monotone robot on fast forward.

The “honorary Level II” certification I had received from assisting Level I certs was put into perspective [CrossFit trainers out there, if you were given a Level II cert through the “honorary system”, it may be well deserved. Attend a Level II and find out!]

Having gotten over the first day jitters, something like doing Grace against Khalipa, the second day I gave myself a little peep talk (“Just train like there’s no tomorrow!”), and did my best to follow the guidelines outlined the first day.

Certainly you are right Nicole, as a result of attending Level II, besides having an even greater sense that the pursuit of excellence is never-ending, I became more sensitive to the “sense of movement”, seeing were the fault begins and the cue ends. A cue is “anything that excites to action” (dictionary.com), and as a result of cueing the nine basic movements of CrossFit many times those two days, the quality of my clients training has improved, they have noticed the difference (major bonus), and even my own movements have been refined (5:16 Fran!).

A big thank you to the Head Trainers:

Dave, thank you for your vote of confidence that first day, you knew my capabilities.

Freddy, thank you for your critical eye, hospitality, and smile when it counted.

Boz, those two days were the second time you demonstrated to me where training excellence is headed, thank you.

Nicole, I am still digesting the valuable feedback you gave me. Thank you, your leadership, and pure joy of your craft, made the experience irreplaceable.

Just a note about these singal modality 'heavy' days from what we learned this weekend at the Tor cert. Each of the 5 sets should be taxing and close to your 3rep max. So if you can do 245lbs, the 95 and 135lb sets are just warmups and although very important are not part of the 5 sets that count on a heavy day. Ideally you would even have one set where you fail after two reps...thats how you push yourself and get stronger.

anyway, I know a lot of people already do this, but clearly some are not so hopefully this helps them.

I also want to thank Pat, Jon, Joe, chuck, Drew, E.C, and Andrea for the great cert this weekend. you are all great teachers and it was not only very informative, but very fun (oh yeah and fricken hard!). Everyone can benefit from a level one...it should be mandatory.

(I apologize if this appears twice...had a hard time getting it to take)

51m 5'9" 182

225, 225, 235, 245(failed) 2459(failed) 225, 225
Then Bike Tabata 30 sec on 20 off level 14 8X

This is just ridiculous. Crossfit must want you to slip a disc or suffer a hernia. The lower back needs several days of rest after something like Mr. Joshua and yesterdays WOD.

Screw this crap, I am gonna do PX90 from now on.

What an outstanding weekend at CrossFit Eastside getting my CrossFit cert I. Just want to thank all the instructors for a highly educational and motivational weekend. Also want to thank Carrie and Michael for hosting this great event.

315 - 335 - 355 - 375 - 385 (3RM PR)

Hardcore Henry, are you serious?

Considering the soreness remaining in my low back from 'Mr. Joshua' last week, the DLs felt pretty good this morning.

325
345
355 (PR) 20# over my old 3RM PR
345x2 (third rep didn't feel right)
325

#74

Hmmm...what a name for a person that evidently isn't hardcore at all. PX90 isn't even a rung on the ladder that is CrossFit. I don't know if you ever read other's musings on lifting but I know that Pavel recommends deadlifts for 5 out of 7 days if you are looking to increase strength. Just because something isn't mainstream in the thought process doesn't make it dangerous.

But you can keep to your PX90 and rest assured that your Hardcore status will never be questioned by that peer group.

So long 'Hardcore Henry' - thanks for stopping by.

bw 165

405x3
415x3
425x3
435x3
405x3

tmac.

all bumper plates are going to be expensive. the garage gym store is probably your best bet. i have not been able to afford bumpers yet, but i have broken my olympic bar twice now while throwing weight on a failed OHS. After the first break I had the collar solid welded and upon return i tried more heavy OHS and had to throw the weight again and the weld broke clean. i have a nice rubber floor in my garage, but it doesn't help much when you throw 135#. it looks like i either buy bumpers or buy bars. i told my wife that rubber bumpers are all i want for my birthday next month.

315x3
315x3
315x3
315x3
315x3

Mike,
Since I see you thanking all of those people, I thought I thank you. I found Mike P last Feb through a Metrofit article. He was my first contact into crossfit. When I went there I limped getting out of bed in the morning, I could not squat 1 rep with 0 weight. I didn't know how to do 1 lift correctly and I had been lifting weights for many years.I now for the most part train alone or at Guerilla Fitness in Montclair NJ. I can now do most movements correctly.I don't do them all fast or all very heavy but what's important is that I do them. My son has now discoverd Crossfit and we compete regulary
He is 19 and kicks my butt! Thanks Mike

Paul M 51 5'9" 182 11% bodyfat
When I met Mike I was 197 24% bodyfat

hardcore henry

what an ironic blog name you've chosen for yourself. classic.

p.s.

andy p. - that is irony isn't it?

#83 Hussein

HAHAHAHAHAHAHAHAHAHAHAHA!

Joe, Thank you. I can't beleive that people are finally starting to speak up. My small police unit crossfit group just decided a couple of weeks ago to also try traditional targeted workouts. We are having a vote here in a couple of days but I think crossfit might be a fad of the past.

Is this just a huge joke with all the people "oh, i agree with this person and that person"?? It has to be. Is it all one person? That's my best guess because there's not going to be some sort of a sudden revelation amongst crossfitters that it's not right for them. What is going on with the comments section lately, really? Are people that bored that they decide to f with the crossfitters. Funny joke, easy to hide behind a computer when you know anyone who does CF could probably kick your ass in a face to face.

I could try to argue with all you pansies about why you would train the same body part on consecutive days, but Pat says it a whole lot bettter.

http://media.crossfit.com/cf-video/CrossFitAgainFaster_VBL1SherwoodBodyParts.wmv

I like these lower-back WODs. I really needed to work on that part of my fitness, and as sore as I am right now, it'll help me down the road.

i'm sensing a conspiracy of pansies on the blog this morning. hussein's comment was pretty funny though.

Thanks to Pat and the gang for the great work in Toronto. It was much more them I expected!

M/52/174
WOD as rxd= 285,295,315,325,345(f)

Entire back and grip still fatigued from Friday's 75 205# deadlifts, so I kept things light and worked on learning my technique wearing Olympic lifting shoes per Coach Rippetoe's suggestion (definitely different from barefoot).

225x3
245x3
255x3
265x3
245x3

Beltless, standard stance straight bar deadlifts. No bouncing or touch and go reps. Feels odd wearing heeled shoes to deadlift.

I find the comments posted by some of these nay sayers amusing. The science to back up crossfit is overwhelming. If anybody has any doubts look in the video section and go to lectures. Listen to coach Glassman and "everything will be revealed". I prefer to listen to scientific experience and first hand experience when it comes to my fitness.
I've done just about every type of mainstream fitness regime out there and I can assure you that crossfit is the king. In no other fitness regime will you get more bang for your buck. Do you want to look strong or do you want to be strong? The visual will come if you put in the time!
1..2..3...Go!

What's the CFit opinion on straps, I feel as though the deadlift is becoming a total grip work exercise and it limiting me. I'm pulling 300+ but its the hands that fail ...

Well put Freddy C! Finally, this CrossFit reign of terror is over. Vive la France!

I swear sometimes Coach wakes up in a mood and wants to rile up the masses by posting something ridiculous under a pseudonym. If so........

Well done "Hardcore Henry"!

185
205
225
255
275
285
305
310-Failed.

225/275/245/255/255

Thanks to all the amazing trainers this past weekend for teaching such an awesome Level 1 cert here in T.O. You guys were all so informative, passionate, professional and yet way too funny!
I have been doing CF for about a year now out of my basement, so it was a real treat to be in a group environment and 'feel the love' and passion everyone has for such a great fitness program. And how cool for me was it to walk in to see E.C. first hand after just watching last months 'man Grace' video on the web.
I really came away from this weekend with a better understanding of the concepts of Crossfit and an improved technique all around. My Quads are still thanking me today!! Finally, a special thanks to Chuck for constantly reminding me my hips aren't that big (your so sweet), and to Joe for his extra help with his kipping advice- here's hoping! I had a great time and can't wait to show my CF frends all that I learned this weekend. And remember Power is exactly equal to Chuck!

M/26/6'4/190

189
233
255
277
288

WTC

#94 JDog

try mixing your grip if you haven't already. one hand over one hand under the bar. grip strength is important. most people here would say no straps. i would just keep in mind that if you were in a crossfit total competition you wouldn't be able to use straps.

26.m.6'4''.225lbs

As rx'd: 315,335,355,375,395.

Finished 50 lbs heavier than the last time we did this, 9.4.08. Looking forward to going over four bills for three next time.

24.f.5'4''.115lbs

First time trying deadlifts with any kind of weight.

As rx'd: 95,95,105,115,125.

Accidentally did one extra round. That's what happens when you groggily read the WOD

6 x 3 x 275 lbs

225
275
295
305
315

Hey - somebody just removed the comment from that dude posting as Fuzzy22 -- he said he broke his leg doing DL's?

Hahahahaha....what a twerp.

m/29/220/6`6"

As Rxd

120kg (264lbs)
120kg
120kg
125kg (275 lbs)
125kg

22/m/180

275-275-295-295-295

5'10"/m/31/185lb

235
250
270
260
260

as rx'd
245 x 3
289 x 3
315 x 3
337 x 3
360 x 3

F/42/5'6/124

As Rx'd

135
155
165
175
185 (PR)

33/F/5'10"/148

Butt and hamstrings still fried from "Mr. Joshua," and back burnt from yesterday. Dang...not very good numbers today; previous PR was 253x3 :(

231
241
245 F
220x6
220x6

25/m/185lb/6'2"

135
185
185
185
205

Blake - m/30/180 - 305,305,315,315,325

Doug - m/36/199 - 305,305,315,315,325

Deadlift
175x3
180x3
185 (only 1)
177x3
180x3

225x3
275x3
315x3
325x3
335x3

33/M/181/6'00"

4th WOD after 29 days of inactivity due to a fractured rib.

So, before I get dogged for starting out this heavy day so light, let me say this - I wasn't sure how the deads were going to feel on my rib and wanted to take it easy.

Row & Joint Mobility Warmup
3, 3, 3, 3, 3 Dead lift

3 x 135
3 x 225
3 x 255
3 x 295
3 x 325 (Set of 3 pr) (Who would have thought?)

The body is surprising. Felt like going for a 1RM today but thought it wiser to take my recovery easy.

Dan D.
www.CrossFitStickers.com

Getting back into it after too long of a break.

125
195
265 x 2, started to feel a strain, don't want a hernia. Gonna stop there for today. :)

well i did a little more than rx'd

175 x5
225 x5
250 x5
275 x5
310 x5

I am going to start doing it like comment #114,
not so much of a variance of weight from the first to the last. ANy thoughts?

m/22/6'/196

I'm still a bit embarrassed that I can't pull as much weight as some of the smaller guys, but I really haven't deadlifted until this year (not to mention yesterday's WOD was a doozy on the back). Still working on it!

1 - 285
2 - 315
3 - 335
4 - 345 (PR)
5 - 365 (f), 355 (f), 355x1 (PR!)

So, I PR'd today. I was excited about that. The only thing I've been doing since we last had this workout (didn't check to see the date) was follow HQ's WOD. The Starting Strength novice program may be in my future so that I can increase these deads.

Happy lifting.

95x3 (PR)
115x3 (PR)
135x3 (PR)
145x3 (PR)
150x2 (PR) Failure on last rep

30/M/190

as rx'd

245
255
270
290
310 (pr for 3 reps)

275, 286, 296, 305, 305

as rx'd 3's at 422 last time 405!

M/44/6ft/212

225, 245, 265, 285, 295F, 295F, 265, 275, 265, 245, 225

all for 3 reps except for where 295 which I couldn't get at all.

Did 3 pull ups and 3 dips between sets...for fun. Did the extra sets because I missed my goal of maxing at 315...and missed by a wide margin.

f/38/5'5"/148

135-185-205-205-185

315 x 3
335 x 3
345 x 3
345 x 3
355 x 3

24/5'7"/175

210/220/230/240/250

3 sets dumbbell swings 65lbs
3 sets overhead cable curls 75lbs

5 mile intervals (run 1 mile, walk 400m) repeat 4 times.

I have to agree with the trolls today. Everbody know deadlifts are bad for your back but they're just so much fun. In fact overall crossfit is an addiction that has ruined my life but I just can't stop.

M/34/185/70"

225x3; 315x3; 325x3; 335x2; 335x2; 345x1

m/29/73/188
135-185-205-225-275(1), 225(2)

30yo/M/6'4"/208#

(PR:385x3)
374x3
374x(2f)
264x6
308x6
352x3

225
245
245
255
275

Mod from the NavySeal WOD

3 rounds:
21- 40 lb. (each arm) DB cleans
21 Pullups

then run 5k

41:19

Looking for CrossFitters in Waterloo/ Cedar Falls, Iowa area. Misery loves company!

age 42
bwt 215#
3-275
3-295
3-315
3-335
3-355

35/M/79kg

1. 160kg
2. 160kg
3. 160kg
4. 160kg
5. 165kg

bwt 200

315
335
350
360 (1)
315

didn't have my best stuff today

56/m/6'/200
1 1/2 hrs. of tennis before
200, 230, 250, 270, 250
Grip was failing at 270 because of a touch of tennis elbow.

315
335
355
365
365

#119 Mitch

I'm only tossing out my opinion because you asked for feedback -- your first few sets are too light for you to count against the WOD, and should be viewed as warm-up rounds. They are important, but their inclusion is what describes the variance in sets that you mentioned.
Based upon your last set (5 @ 310), maybe you should start your first set @ 320#, then increase by 10# with successive rounds. I think you'll find that this approach will tax you more and allow for less variance....indeed.

Good luck -- lift heavy, Mitch

For LuisG

205lb deadlifts x 4 for 5 sets

Sailor Erin, loved comment #43

37/m/5'11/160

7-6-5-4 reps of: Pull-ups, Ring Dips, Thrusters 53#
5:27

Deadlift 5x3 reps
173#-193-203-213-223

30m/172

375,385,395,405,405

pretty fried

225
295
345
365X1 fail
350

WARM-UP: 135 X 10
1: 185
2: 225
3: 250
4: 275
5: 300 (NEW 3 REP MAX PR)

Had a blast at the Cert in Toronto this weekend. Thanks to all the trainers you guys were unreal. For the past year I have always seen peoples comments on the certs and thought some of them were a little over the top but now I can see why. Words can't really describe the experience of a cert. Thank you.

m/44/155

135 x 3
185 x 3
225 x 3
245 x 3
275 x 3
295 x 2
300 x 1

M/43/6'0"/175
165x3
185x3
225x3
245x3
265x3

m/235/6'3"
225x3
315x3
405x3
405x3
425x1

form started to break down so I stopped there.

M/43/6'2"/210/primary fitness goal include improvement in all 10 CF categories and reduction of bodyfat, which I estimate to be currently near 25%

- Have been working in CF WODs and increasingly enjoying them.

Would appreciate suggestions on a starting weight. My last DL work (on 9/28/08) involved 3 sets of 315 x 2 and a final 1RM of 335.

I was tempted to skip, but hardcore henry and John Thor Morgan III made me think of my fat belly.

37/M/199

Warm up 225 x3
275 x3
275 x3
275 x3
275 x3
275 x3

NOTE: So conscious of my form.

205#
215#
225#
235#
245#

38m/6/183

wod as rx'd since 5/22/08

250.260.275.285.300

40/m/215/5'11"

275
300
295
295
280

f/142/31

The last time we did these I started at 185# and worked up to 235# for 3 rep max. Today I wanted to really work on form so I scaled the weight back but did more reps.

10-10-10-10-10 x 135lbs

Are there any stats on the number of people injured during Crossfit activities say in a year?

M 34/145/5'7"

225-225-225-225-225

Really enjoyed the Toronto cert experience. Instructors were knowledgeable and fun, and the group really embraced the work. Thanks all, and I look forward to new prs on my snatch and clean and jerk- just as soon as my legs loosen up enough for me to walk normally again.

Chris.

#160

I think it's upwards of millions per day.

WTF?

m/23/6'3/222

365 (3)
375 (3)
385 (3)
395 (3)
400 (3)

as rxd..
315
365
385
405
415..jb

225x1; 275x4

I may be weak or doing it wrong, but does anyone else rip up their shins a little during deadlifts. I think you're supposed to keep the bar in contact with your legs. Any suggestions?

M/265/6'3/28

As rx'd

315
335
355
385
405

I'm running a day behind, but - Was I the only guy to read the new issue of OUTSIDE MAG and their spread on GYM JONES?

#163

Thank you. I suspect your estimate is probably conservative. Consider: legions of inadequately trained and unsupervised individuals in their basements/garages attempting to beat weights and times or reps of others - daily(WOD). Is this not a formula for lots of injury?

I attended the CrossFit Kids cert. this past weekend at Brand X. One word.....phenomenal! The Martins, Nichole, Cyndi, and the rest of the CF Kids staff are fantastic trainers, motivators, and innovators. If you are thinking about attending a CF Kids cert., do it. If you haven't thought about it, start thinking long and hard, then do it! Thanks again!

1)185 x 3
2)215 x 3
3)235 x 3
4)255 x 3
5)285 x 3 (PR)

105
115
135
155
155

120-130-125-125-120kg

Hook grip on all sets apart from the first. Double overhand on the first set. The hook grip worked very well I'd encourage anyone who hasn't tried it to give it a go.

32/M/165

CFWU X2

135X10
225X10

315X3
315X3
315X3
315X3
315X3

COMENT #166

U ARE DOING DL CORRECTLY IF U TEAR UPS UR SHINS.

#160

I am not sure. Are there any stats on number of injuries from people that lift weights incorrectly, don't exercise at all or just don't know what they are doing?

I love how people blame crossfit for injuries. More people come see me from injuries sustained from not knowing what they are doing then any type of workout I could give them. It is typically not the workout that is flawed but the technique of the person performing the workout.

This is like blaming food for making us fat. You won't get fat if you eat right.

m/6'3/186/27

as rx'd

275-275-275-285-285

255
260
260
(265x1,failed to next one)260
260

Did Erin today; good workout except I did it in slow-motion - 27:26

Got after some deadlifts last Thursday, worked up to 395lbs, 10 short of my PR. My grip just couldn't last.

135#
155#
165#
175#
175#

repped out 12 or so at the end with 135# for the hellovit

#160 myron

Use a bar that doesn't have knurling where your shins are. I have a Pendlay bar that is smooth where my shins come in contact with bar. The new Rippetoe/Burgener bar by York (see link a few WODs ago...) is also designed to be smooth at the shins.

#166 Joe -- Ronnieboy is correct, but an easy suggestion --> just wear sweatpants.

#169 Myron -- your name is merely one letter shy of moron, but your intellect is spot on.

#41 John Thor Morgan III and Hardcore Henry
I think you may want to try this then..
http://www.fluidity.com/

225
275
295
305
315

#176

We do not disagree, but you seem to assume that Cross Fitters are performing the exercises correctly.(see #169). I've seen many vids here where participants exceed their capacity and there form fails, yet amazingly they continue there efforts with the full encouragement of their fellows.

DL
400 x 3 (PR)
400 x 3
400 x 3
22 burpees (burpee challenge)
350 x 3
19 burpees
350 x 3
14 burpees
350 x 3

#182 - Mark

Your put down is awkward and does not really work well. Try something simpler and more familiar. Keep away from big words like "intellect".

275x3
315x3
335x3
365x1+315x2
365x1+315x2

365 = pr

#182 mark & #183 bleedCF

very funny stuff. fluidity bar. perfect.

#183 Bleed CF

LOFLOFLOFLOFLOFLOFLOFL

40/M/156

Totally tanked today :(

Been zoning at 16 blocks for about a month. Before that, I was zoning at 18 blocks, with 48 oz. of added 2% milk. Performing well, but retaining some excess body fat. I cut to strict 16 blocks on the suggestion of Pat Sherwood in August at a Level 1 cert. The suggestion was to go strict and 'lean out' until you're looking like an anatomy chart, and at some point performance suffers, at which point you start adding fat blocks.

I've gotten leaner, to be sure, but I can't see my abs yet, so I'm not ridiculously lean, and today I totally tanked at the DLs today. My current max is 265, but I could barely get 225 off the ground. Does anyone have any ideas for me? Should I jack up the fat now, or maybe I'm not eating enough blocks total? Any help would be appreciated.

B

forgot to mention that i used trap bar and weight belt. not entirely comfortable doing heavy deadlifts, even with good form.

Doubled up today on yesterday and today.
Deadlifted at 9:30 this morning. In kilos:
120x3, 140x3, 150x3, 160x3, 165x3

Started this about 1:30pm
21 75lb shoulder press
21 Back extensions
7 rounds
14:54
Almost the same time that I did Erin in except this was much easier.

30/m/130lbs
225 x3x3
255 x3x2
total 3555

thank goodness after yesterdays torture my shoulders are still destroyed.

m/26/160

1- 225 x 3
2- 250 x 3
3- 275 x 3
4- 300 x 3
5- 310 x 3(pr)

F/38/140/5'7"

CFWU x 2
DLWU 5 x 45#
5 X 95#
5 X 115#

135-155-175-185-195

Warmed up with 800m run and light deadlift progression.

245lbs x3 for most, 255 x3 for the last set. 255 was a real struggle.

#187 Myron

I understand why you'd prefer I avoid using those big words. Tell you what, take a look at your post (#185) and when you can tell me the difference between "their" and "there" we'll chat some more.

Looking forward to hearing from you next year.

m/43/74kg
110/110/120/120/120/120 kg good form
PR!

275, 295, 305, 315, 315

SteelieKid #168:

Got mine ystd...will read tonight. Skimmed it last PM. IMO any article in which the interviewee gives credit, however grudgingly, to Coach and CF is a move in the right direction. I think we as a community give far too much attention to relatively minor players in the GPP world.

Re: Myron and other "visitors" today--individuals of all shapes and sizes with an insufficient amount of information about CF (or with frank disinformation about CF) have been offering opinions about CF of late. The vast majority of these "visitors" have not availed themselves of the treasure trove of information available for free here on the web site, or available in person from the hundreds of qualified CF trainers strewn across the landscape.

My suggestion would be that we invite these "visitors" to peruse the site more thoroughly, subscribe to the CFJ, or get in contact with an affiliate. They will likely receive a more complete answer to questions such as that posed by Myron, and we can then devote ourselves to answering serious questions that will help an active CF'er that day such as:

Mike: wear sweats when you DL, or at least those cool 1970's Dr. J. tube socks hiding in the bottom of your sock drawer!

m/38/188

250
280
300
300
300

#198 - Mark

You know, I did see my error right after I posted, sorry that I can't really give you points for that . Do you think you might explain your hostility rather than attempting insults. Frankly, what has hostility got to do with this anyway? I only inquired about injury related statistics.

225 x3
275 x3
295 x3
305 x3
315 x1
315 x1
305 x3

m/36/5'6\150

295 x3
295 x3
295 x3
300 x3
305 x3

Bet theres not many who can deadlift this at 150lbs bodyweight.... :-)

225
275
315
365(1)
315

First time doing this wod. I need to get my bench marks down so i know what weights to do.

M/25/5'11"/135

195
205
215
225
235(PR)

5'4/170/30m

3 x WU:

25 double unders
15 hip extensions
15 GHD situps
10 burpees, 12" jump
5 muscle ups

deadlifts

135x5
225x5

3 reps

315-365-405-435-455-465

7 rounds
75# shoulder press, 21 reps
21 back extensions

14:14

Took yesterday off, after the Mid-Atlantic Hopper Challenge, so I was playing catch-up today. I kind of regret not going for 475 on the deadlifts, since it's my current 1 rep max, but 465 was a fight and I still had the other WOD to do.

I'm just getting into this powerlifting stuff, so I have no idea what I can do yet. I started with the CF warmup. Then:
Three reps each - 135#, 155#, 175#, 195#, 225#
two reps 315#
three reps 275#
three reps 295#

Still only felt like a warm-up so I loaded up to 315#. I did two reps at 315#, holy shitski! Two reps with a mixed grip, but I couldn't do the third rep because I tried to use a straight grip. Lesson learned. I'm not sure if I should've kept going - it felt great but I want to be able to walk tomorrow and I don't know what this workout feels like the nest day. It's about an hour later now and my core feels like it's going to collapse. I need a nap.

For the record I am not related to, and I do not follow the methods of hardcore Henry.

I'm moving tonight. None of my deadlifts will be more than 50lbs, but I'll be doing a lot of weighted stair climbs. Not to mention my daily 100m runs from parking lot to work. (This never counts as my WOD, though sometimes I'll count it as the warm-up)

Left my rings in the car (I have the truck for the move), so I'll be doing a lot of burpees this week.

230

You would have to apply this logic to ALL exercise. If we did not train until we had it perfect, no body would be training.

I at times fail at form and technique and I have it down better then most. You have to understand, and I think you do that most of these exercises are not done at max effort and therefore your injuries are not going to be that dramatic.

I teach alignment and posture above all else. This might be slightly different then what anyone else teaches. Does this mean they are wrong? No I just have another way of "skinning the cat". Lastly, there is a learning process. You can't expect them to do it perfect. For all you know, this was 100% better then they did in the past and therefore the instructor has done his/her job.

Like I said, it is not the "program" but the technique. From what I have seen these guys have a good eye and teach very well.

To the others,I know my words don't carry much weight but insulting people doesn't help the matter. Just give them information, that is all we can hope to do.

315-345-355-355-365(last one fail)

385 one rep pr

Sorry my last post was for Myron #203.

Myron

If you listen to Andy Stumpf comments from the CrossFit radio 3.5, his comments would argue for less injury with CrossFit. He is the CrossFit trainer for the BUD/S course and confirms that they have had no training injuries from CrossFit in 2.5 yr of using it in Coronado. He feels the traditional PT and other overuse injuries from running >9mi/day are more of a problem.
Now you could argue that they are better supervised than the avg home gym Crossfitter, but I've been at this for 2 yr with 4-5 buddies, we take technique very seriously but definitely push the limits of intensity everday, not one of us has had a CrossFit related injury. I think your threory is overblown and undersupported!

Also what's with all the losers whining about the workout today? Do you guys think we care?

#203 Myron

Irritation rather than hostility...kind of like a gnat buzzing around my head when I've more important posts to read.

Fly away little gnat. Fly away.

m/65/6'2/220

3-175
3-175
3-185
3-195
3-205

m/33/180

225
275
315
335
345

Happy today :)

25/m/5'11"/175

225-255-275-275-295

95-115-135-145-150

#208 Pocketmonster

Good WODs -- congrats.

275-295-315-365-385

#98 jdog,
I would recommend working on your hook grip. If you do this properly, your hands will not fail. I personally can't hold onto any more than about 285# without the hook grip. With the hook grip, I can pull well over 300 and my hands don't feel like they will give out at all.
http://tomgorman.moonfruit.com/#/hookgrip/4511451994

48/m/190

Did a "Bear" complex to warm up. 95/105/115/125/95. Shoulders were a bit worn following yesterdays 140ish shoulder presses. Dead lifts @ 3 reps. 315/365/385/395/315. Hands were shot.

Slowly working myself back to at least a 300 1RM...

225-245-245-255-255

Warmup: 2k row in about 8 minutes even, some sprinting, some cruising. Burgener + OHS 2 rounds or was it three. Halting DL's and rack pulls with 135, then 225 in sets of three. A couple sets of three DL's at 315.

WOD: 365(1-1-1 a little ambitious) - 335-345-345-345. Weighted pullups 25 lbs. three rounds max reps 8-5-5, not good, guess my shoulders were tired or something.

Cooldown: clean practice (basically Burgener warmup except with cleans); GHDx3x10; mucho lower back stretching, light TMJ metcon with my buds at the gym, "it's a day."

f/21/5'4"/118

135 x 3
155 x 3
165 x 3
170 x 3
175 x 3 (PR)

Warm Up
20 30# kettle bell swings
135X4
185X3

5 rounds
205x3
Still new to deadlifts. 205 is all the weight I have at the house.

I kicked butt today, personally.

3X 135 Warm-Up
3X 225
3x 255
3x 275
3x 295
3x 315

Then a one-time PR of 365! Felt Great. Maybe its the N.O. Explode...

Myron

To address your original question, it would be very difficult to compile any accurate statistics on CrossFit related injuries, since accurate statistics requires accurate reporting.

That aside, I think you have a very misguided conception about the CrossFit community. The truth is, the majority of CrossFiters workout at affiliates under the close supervision of very well educated trainers. I'm a working personal trainer, teaching classes at the affiliate where I workout and working with private clients at a studio across town. In my opinion, CrossFit certified trainers recieve better instruction than recipients of any of the major NCCA accredited certifying bodies (ie: NASM, ACSM, NSCA, or ACE-through which I carry a certified). The main reason is that the major certifications require little or no knowledge of proper exercise form and programming, focusing instead on general kenisiology. Basically, they require knowledge on the science behind exercise but almost no knowledge of it's proper implementation. CrossFit is the other way around entirely. The focus of instruction for CrossFit trainers is proper exercise form and how to execute effective programming, with just enough kenisiology so that you have a basic understanding of how it all works. To paraphrase coach, we have a "Black Box". Input goes into the box; stuff happens; output comes out. If we like the output, we keep the input. If we don't like the output, we change the input. What happens inside the box? We don't care; that's for the sports scientists to worry about. All we care about is the input and the output. Just for the record, the higher ups in the CrossFit community have decades upon decades of experience figuring out what input yields which output.

Now, as for the matter of the "legions" of individuals doing CrossFit on their own. First, it's generally encouraged that, if there is an affiliate in your area, you go there on at least a semi-regular basis. If there is not one in your area, you should try to seek professional instruction elsewhere or travel to attend a certification seminar. There is also a "Digital Coaching" forum in the "Message Board" where individuals can post videos of themselves performing different movements, so they can recieve analysis and instruction from certified trainers in other areas (though I will admit that, all to often, non-certified individuals attempt to offer their less than professional critiques).

Furthermore, though there is the risk of injury for uninstructed individuals performing the WOD's without proper supervision, I really don't see it as being any greater than the risk to uninstructed individuals working out at their local gym or in their garage/basement who are getting their workouts from another website (such as performance menu or t-nation), from some magazine (such as muscle and fitness or men's health), or trying to do their own programming.

I have found CrossFit to be a community of individuals who care very deeply about finess and about the well being of others. I think that if you looked a little deeper, you would find the same.

F/28/170/55kg

65, 70, 75, 80, 80kg

295 x 3
305 x 3
315 x 3
335 x 3
345 x 1 (F)

Mr. John Thor Morgan III:

You sir are obviously a gentleman of high intellect with a keen eye for what a "proper exercise regime" should NOT include. Deadlifts indeed...tsk! Please educate the rest of us dimwits on the board to what we SHOULD be doing. I trust that your guidance will be insightful and that you can help we lemmings find the true path to fitness.

I kicked butt today, personally.

3X 135 Warm-Up
3X 225
3x 255
3x 275
3x 295
3x 315

Then a one-time PR of 365! Felt Great. Maybe its the N.O. Explode...

M/36/165

185
225
245
265
270 - PR!

Ken C comment #73

I sense from this comment you would have CrossFitters rank themselves against John Thor Morgan, answering the simple (yet somehow complicated) question that has recently been plaguing mankind: Who is better? You or JTM?

I don't have much evidence about him, just his comments today. But, if I have to decide based just on today's comments, I vote thusly: JTM; I say he's beter than I am.

Ken C comment #88

Hardcore Henry would only be an ironic name if the person so-named was not only NOT hrdcore, but decidedly so. He would have to have attributes that could be defined as the OPPOSITE of hardcore before I would be willing to call his name ironic. But, as you know, I am very stingy with defining something as irony as that word is thrown around in all kinds of situations where it does not apply. Having said that, you may be on to something.

1-133
2-144
3-166
4-177
5-188

First time doing any type of real pushing with dead lifts. I watched the videos posted ehre and they helped a lot with form and weight control. Thanks.

-Jeremy

25/m/180lbs

3 x 3 @ 365
then felt like i would pull something if i didnt drop weight so...
2 x 3 @ 315

I for one have been using the cf exercises for a year now i have shrank in size from a thick 165 to a lean 145 have had no injuries related to the program. If the weight is too much i just scale it down so that i can complete the workout with the proper form. As in any exercise program if you use proper form your injuries will be slim if any from the movements. What I have injured is a strained tendon in my forearm throwing around boxes weight no more then 35 pounds at work, go figure.

Man. My lower back hates me!

JonGB....I LOVE NO-XPLOD!

DL
3-3-3-3-3

135 x3
225 x3
275 x3
295 x3
315 x3

Aloha,

Jordan

315
365
385
395 (feet heels together on two of these)
400

Awesome work by the lunchtime CFNYC crew today.

#210 - j-man
#213 - bkm
Thanks for the information. I think my issue is with the competitive aspects of Cross Fit. The WODs set weight and rep targets that might be "unwise" for those "less experienced" than you("I've been at this for 2 yr"). I'm not suggesting that one not exercise, but to discontinue at your limits. Barreling ahead when the weight is pulling you "off form" cannot be good. This is not necessarily a criticism of the Cross Fit philosophy, just a recognition of a human tendency to think we are further along the scale than we actually are, especially when unsupervised. We are often able to "muscle up" weights that are beyond our capacity to really control. I could be wrong, but I've yet to see here any advisories or admonitions to approach weight increases in a measured way. At any rate, thanks again for trying to help.

m/41/163/6'

as rx'd except as noted:
245
265
275
295x2
285

Good day all,

I am a few days behind the WOD due to coming back from the crucible with my recruits who are now Marines waiting on graduation this friday.

I performed "Ryan" and 5 of the 7 rounds of the 75 lb shoulder press and Back Extensions. I didn't remember about the 7 sets until I looked at the site just now.

"ryan" took me 36 minutes

and the other took me 13 minutes.

I am doing "Erin" tonight in the squad bay while we get ready for the Battalion commander's Inspection. I will use a rest day to catch back up and then truly rest on the next rest day.

Semper Fidelis and God Bless

male, 36 y/o, 150#, 68"

CFWU (no squats)
WOD 205, 225, 225, 225, 225

Warm up sets with 135, 155, 205

275-345-395-445(failed on 2)-395

165# x 3
185# x 3
195# x 3
205# x 3
205# x 3

No 2.5# weights, otherwise would have gone for 210#, 205# was hard, but finally close to the 93% of 225# I am supposed to do!

Wow, is it freakin' amateur day or something on the main site?

If your back is sore from previous WODS, sheesh, rest already. Do what you can, but if your back is tired and can't carry a heavy load today, then lighten the freakin' bar.

If you are scared to do deadlifts, squats, or some other movement that doctors hate because people are too lazy to educate themselves on proper form or try too heavy of weight too early and hurt themselves and then cry, cry, cry about it and want to blaim the excercise instead of their own stupidity, then CrossFit isn't for you.

Now please, go back to the land of cable crossovers, leg extensions, bicep curls, and reading magazines on the stair steppers. Then in 6 months, when you dread the BS of the globo-gym and your fitness is empty, come back and try CrossFit again.

29/m/5'11"/202

365 x 3
385 x 3
405 x 3
410 x 3 ( had to regrip on the 3rd rep. )
385 x 3

m/36/1.96/101kg

warming up
3x50kg
3x70kg
3x75kg
3x80kg

WOD
3x85kg
3x90kg
3x95kg
3x100kg
3x105kg

CF since june 2008
the Netherlands

Myron #240

"...I could be wrong, but I've yet to see here any advisories or admonitions to approach weight increases in a measured way..."

To the contrary, if you had been scanning this site for a while, you would have seen here on many occasions where Coach (and others) stress scaling to ability and the concept of incrementalism. No one is ever encouraged to do more than what their bodies are ready for. We should be pushing our limits outward, not leaping over them.

3, 2, 1.....Go Berry Go!

225
275
295
315 (2.5)
325 (1)

325 is my 1RM from a the last time we did DLs.

cfwu x 2

273x3
283x3
293x3
303x3
303x3, failed on last rep

W/U sets then work sets at:

286
286
308
308
330

All overhand grip- felt tough on hamstrings after yesterday

Ha!
Wow...I made up that Hardcore Henry moniker because that french guy's post was so terrible. I was bored this AM and it was the first thing I could think of that might provide some entertainment for today's commentary. Sorry if it pissed some folks off. Some people here are very touchy, but you must admit...that $hit was funny!

Oh, and here's my WOD score for today: 275-315-315-315-315

Thank you Todd, CrossFit, and all the instructors that put on a Stellar Level 1 Cert at Eastside CrossFit this weekend. I am a Lieutenant in the fire service as well as a co-owner of a recent affiliate. The instruction and info I received not only improved my personal performance, it also boosted my coaching confidence and expertise. I am blessed to be in the Pacific Northwest where we have such a wealth of high quality local instructors and facilities. Everyone was very supportive of my recent affiliation and Michael and Kari run a fantastic ship at Eastside CrossFit where I received my initial CrossFit training 18 months ago. Again, thank you Todd for your service to our great country and the fire service by demonstrating what real fitness is. The CrossFit fire is spreading!

Mike Morris
Lt Northshore Fire Dept
Kirkland CrossFit

Joe: 5rds at 315
Jay: 5rds at 275
KP: 2rds at 335
3rds at 350

31/5'5"/152lbs

Warmup: 135, 185, 225

WOD: 310, 310, 310, 310, 310

CFWU
3 W/U sets
Work sets:
275x3
295x3
300x3
305x3
310x2 + 2 more failed attempts at the 3rd rep

M/26/6'/218
Warm up 500m row, .5mi run, 15 push-ups,sit-ups,pull-ups,back-ext.
dead-lift warm-up
5x135
5x225
3x315

as Rx'd +some squats afterward
3x385 3x225
3x405 3x315
1x425 failed on 2nd 3x365
3x405 3x385
1x415 failed on 2nd 1x385 failed 2nd

I LOVE HEAVY DAYS! Pretty beat after the deads but wanted to get some squats in still. Can't wait for tomarrow!

Hi Myron
The WODs set weight and rep targets that might be "unwise" for those "less experienced".

Speaking as one of those "less experienced" people, I started doing weekly classes at my local YMCA back in April.

To date, I rarely do the WOD as perscribed. Even in the weekly class, if I see a weight on the board that is too much, I will scale it down to something to which I am capable of acheiving.

Sometimes I guess wrong, and pick a weight that is beyond my capabilities, but after a few reps, I will change over to a lighter weight that I can do with good form.

There are other websites which offer scaled down versions of the main site's WOD.

BrandX is the one I use. Whenever I see a WOD that I know is beyond my means (aka most of them), I always check this site for a workout that's more to my level:

http://tinyurl.com/5ddk65

As Rxed:

285
285
285
285
285

M/36/207/5'7"

m 25 5'10" 155 lbs

first time ive done high effort deadlifts since i started crossfit, and i set a PR!

225x3
245x3
255x3
265x3
275x3

M/24/5'10"/155

CFWU x 2 (rowing MUs instead of PUs and dips)

Wasn't feeling comfortable with heavy DLs today, and still had to make up Linda (it was like the WOD right after hurting lower back) so I did that instead.

As RX'd: 34:03:68

After a series of setup issues resolved during the first couple rounds that slowed me down quite a bit, it started going at a decent pace. Didn't get to use rubber bumper plates for squat cleans, so I dropped and held bar at hang position before proceeding to touch and go on floor (really killed momentum, and fatigued grip). Great WOD.

Take care!

Did yesterday's WOD. Results posted there.

Sup.

1 150kg
2 170kg
3 180kg
4 190kg
5 200kg x 2 damn it!

Cheers guys

Wanted to do more of a skills day today at the fire hall (smallest gym in the city) so I went with snatch grip deads and worked up to 240x3. Didn't have (gasp) STRAPS so I had to stop there before I stretched my thumbs any futher. Not a bad change of pace!

After that I just played with light deads with different grips and stances, mostly speed work. I also did some OH Squats, some pistols and a lot of stretching/fascial release.

165-175-185-205-225 (pr)

7 rounds for time:
65# SP
7 Back ex
= 21: 22

Thought this would be far easier than it was. My shoulders are burning so I like that. I have been low energy in the mid-afternoon when I like to workout and it has not been good. I’m not sure what is up.

Erin

Went light and focused on form: 315, 335, 315, 315, 325.

175x3
185x3
195x3
205x3
215x3

275, 280, 285, 290, 295

havent done heavy deadlifts for a year!

100
102,5
105
107,5
110

kg.

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
265lbs x 3
275lbs x 3
285lbs x 3
295lbs x 3
305lbs x 3
4 minutes rest per set
Foam roll after
Compared to 080904: +5lbs each set

1-225
2-5 275

My grip kept giving out, slowing me down AND limiting my lift potential. I could have added another 40lbs at least, but the fingers wouldn't work.

42/m/190

3x335
3x355
3x375
3x375
3x355

love deadlifts!

135x3
185x3
225x3
225x3
stopped at 225 because i wasn't feeling very strong today and didn't want to injure myself. So, i went for a little run afterwards, about a mile and a half.

as rx'd:
275
295
305
325
345(pr by 20#)

M/5'10"/175 lbs/age 21

285
305
325
345
350

Jodi (F/30/109)

AMRAP in 4 hours of Studying Accounting Theory:
Score: SUCK

Deadlifts
45x5
135x1
185x1
205x1
225x1x1x1x1x1

Romanian Deadlifts
45x5
95x5
135x5
155x5
175x5
185x5

Rack Pulls
225x1
175x1
315x1

AMRAP in 7 minutes of:
Shoulder Press, 55 pounds
Good Mornings, with 20 pound medicine ball

Score: 7 Rounds in 7:04

Nothing felt great tonight...my back and neck were stiff from all the sitting and studying...ARGGGGHH!!

As rec'd:

120 kg (264lb) x 3
140 kg (308lb) x 3
160 kg (352lb) x 1 (fail)
150 kg (330lb) x 3
160 kg x 1, 140 kg x 2
160 kg x 1, 140 kg x 2

Previous PR 150 kg.

Last 2 sets were a triumph of optimism over experience.
With a tired lower back, had to work to maintain good form, and disappointingly failed on 3 or 4 occasions. Not a good night for me.

Beasty
251lb/m/40/5'11"

285-295-305-315 (PR)-305

135-155-155-165-165

M/200
Bwt:200

Operation Worlds

Helen as Rx'd: 9:10(PR)
10 to 1 chest to deck pushups(chest endurance needs a little work)
C2 750: 2:18(2 seconds off pr but I'll live with it for today)

27/m/181

As rx'd
255
275
295
315
325(pr)

Stopped at 315
Losing 15 lbs in less than 2 weeks because of the breakup diet doesn't make you feel real strong.

Coach: I am a day behind workouts and have a question: is it better to scale my weight down from the 75lb shoulder press so that I can finish with unbroken sets, or struggle through as much as I can with good form and do broken sets to finish the WOD.

33 yom 220 bwt

deadlift wod
365/375/380/385/390

Working with hands tomorrow.

Run 5K

26:16

bingo...putting the SLOW in LSD...

Bwt: 137

275
315
325
320
315

22:48 as Rx'd. (Lost some time transitioning up/ down stairs for the 400s on the indoor track at my gym.)

Regarding my above post-- I should have mentioned I was doing "Mr. Joshua" from earlier this week.

CFWUx3
went somewhat light today
225
245
265
275
295

M/22/6'1/185

340 X 3
360 X 3
370 X 3
380 X 3
390 X 3 (PR)

Felt pretty good considering back was a little sore. Happy with the PR.

F/45/120

115 X 3
135 X 3
135 X 3
145 X 3
145 X 3

I never thanked the crew at the Level 1 CrossFit Cert Sept. 27 & 28 in Virgina Beach. What a fantastic experience! I quickly applied my new knowledge and my clients are lovin', hatin' and respectin' me much much more :-)

I encourage everyone to attend at least one Level 1 Cert class if possible.

Keep on Kippin'!

Tish

M/24/255

225x3
285x3
285x3
315x3
405x3

Started off with Helen at my local affiliate...subbed row for run: 14:46

Dl
150 x 3 workup to 3 rep max
200 x 3 workup to 3 rep max
250 x 3
250 x 3
250 x 3
250 x 3
250 x 3

woops, forgot the bar weight (18#) not much more, but I'll take all I can get! :)

29/f/115

erin:

175# rx'd female deadlift

28:59

pre:wux1
post:wux1

that was tough.

148 5'7.5" 33 yom

265x3
275x3
285x3
300x3 pr and double bw
135x5 cdown

note to self:left it at 4sets- pr over last 5x3 and back is tired from mr joshua (dl 250x75)3 days ago-

28/m/175

275-285-290-290-290

5 sets of 3 reps at 100kg/225lbs. recovering from lowerback strain so still taking it easy.

PRD at 385.
then tried 405. not happen today. that music from px90 still makes me want to go to the head.

225
275
295
315
315

m/31/230/68"

315 x 3
335 x 3
345 x 3
355 x 3
315 x 3

got up to 335 lbs.

m/36/190

Been sick for nearly a month, so way out of it. Started back with a light workout.

1xCFWU

5x 145# DL, 10x DU

5 rounds.

Took it slow, didn't time.

30/m/5'9"/187

225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

Had a few to many margaritas last night so I dragged ass on this one!

315
315
365
385
405 x 2

33m/5'10"/195#

225
315
405
455
405

225
275
295
325
295

40/m/5'8"/203

315
345
355
365
365

185 lbs

as RX'd

45/76"/190

CFWUx3x16

DL
225/3/4
(skipped fifth set, didn't feel good)

225, 275, 315, 335, 355

Just finished yesterday's WOD. Running a day behind. Double day tomorrow. Please be nice Coach.

can't wait for that
2xBW deadlift
then 2xBW deadlift x 15 reps
then 2.5xBW

then god willing
3xBW!

29/M/215

155 X 8
194 X 5
264 X 3
314 X 3
374 X 3 X 2
396 X 3

I used to powerlift a lot, but haven't lifted heavy in about a year. Almost 400 lbs felt pretty good.

happy canadian thanksgiving everyone!

29/m/5'8"/162

265
285
295
305
315 Only Got 1

Still can't hook grip heavy weights, so I alternate gripped.

37M/5'10"/165.5#

Warm-up: 100 SU + 50 DU; CFWU - 3 rnds; Burgener WU; DLx1: 135-225-295.

As Rx: 325-325-325-325-325x2

Cool-down: hamstrings stretching; foam roll.

Controlled drop (no bumpers). 3 min rest between sets. R-grip strength gave out on rep 3 of set 5 (causing a not so controlled drop). On 09-04-08, I only did one set at 325.

29/M/140

185
195
195
205
205

M/37/185

145 x 3
165 x 3
235 x 3
255 x 3
285 x 3 - personal best

I tried 305 did not go past knee. Could have done 295 but did not have right plates

WU by 3s to 315, then 355x3, four sets; back tweak and done for today

Was able to hold 355 with dead stops at the bottom for two sets.

Started today at 0400 bowhunting this am - saw six deer, three within bow range, but they had eyes on me the whole time, no chance for a shot. Beautiful day to see the woods 'wake up.' Paul

m/213/46/6'2"

Deadlifts

Bar x3
135x3
215x3
work set 5x3
334
334
334
345
345
334

5X3
235
245
255
265
285PR

Not into heavy deads due to bulging disk so did 4
sets of 20 reps with 95lbs to practice technique and work on form.

the bickering is kinda lame. in my opinion

m/21/5'10"/144

warm up - 5 jumping muscle ups, 5 seated muscle ups

185 x 3
205 x 3
216 x 3
225 x 3
236 x 3 - new 3RM, but I felt like I could have gone heavier if it wasn't my last set.

cool down - 5 jumping muscle ups

Grip strength definitely giving out towards the end of the lifts, but for some reason my second set of jumping muscle ups felt much stronger.

255
275
295
290
290

38/M/176

Deadlifts 3-3-3-3-3

365-375-385-385-385

Bench Press: 3-3-3-3-3

225-235-235-245-250

This comments page has gotten more unusual as CrossFit has gained popularity over the last 2yr, you guys agree?

Thank you Todd and crew for the awesome lvl 1 cert at Redmond CF. I had a great time, learned a lot, and got my first MU.
Thanks,

A little sore today so didn't go heavy on the WOD
275x3,295x3,315x3,315x3,315x3

225, 245, 275, 295(only 2), 275

A PR for me at this wod. At Muscle Gym, San Quintin, Baja California.

DL's 275-305-310-305-305

#331 Jay M

I totally agree, the internet and popularity really have brought out the fruitcakes on here. Why do they stick around if they think this is so tough or bad?

M/29/190/5'9"

This was my second Crossfit WOD. Can't wait to see what the next workout throws at me. This site is great. Thanks.

225
245
265
285
305 failed after first rep, grip was shot, did two more singles

M/30/185/5'10"

Warmed up with jump rope, 60 OH squats with broomstick, dynamic stretching, and 155# DL x 12.

WOD: 275, 275, 285, 300, 300

I took 3-4 min rest between rounds. My grip was shot so I found some work gloves for rounds 4 and 5. That seemed to work better.

21/M/6'/170

275#
295#
315#
335#
345#
could have started a little heavier. felt pretty decent though.
i sense something awesome for tomorrow....

rx'd
315
365
385
405
425

185
190
190
195
200

M/36/6'3"/170#/xfit since 8/22

315-325-335-345-315

CFWUx 2

245x3, 255x3, 265x3, 285x3, 300x2 (fail on third attempt)

WU: DL 135X10, 225X5
WOD: 275-295-315-325-315
POST: 225X5, 135X10

Thanks Coach!

as rx'd afte running 2 miles to warm up

225
275
295
325
350

First wt was
295
325
345
350 PR for 3
340
340 Felt good so I snuck in this last 340 to erase my 295 set. Had a good workout considering how sore I was going into it.

bwt. 141 lbs

3x

185
205
215
225
245

deadlifts are slowly improving, still have a long way to go

205-225-245-265-285

I know, I know, but I'm getting better. I only weight 155 so I'm doing ok.

305x3
325x3
325x3
325x3
325x4+ (Didnt quite lockout 5th rep)

165/m/23

Bighead

Ken C and I thought you may have been kidding. Good one.

225, 245, 255, 265, 275

m/29/5'9"/170#

Limited with the amount of weight available at my facility at present, so hit a few extra reps on initial sets.

5x 165
5x 185
5x 205
3x 235
3x 255 (all plates available)

Also did "Erin" WOD for the first time today...

-as Rx'd...(19:06)

225
315
325
325
325

335
345
355
365
375

grip was leaving me at the end.

You'd think with John Thor Morgan III being French, that he has just decided to "surrender" to the old school regime of bicep curls and bench presses in front of the mirror at Le Globo Gym again.
M/23/190#'s
1:185
2:205
3:225
4:275
5:315!
New 3RM personal record. No straps, just chalk.

M/31/170

275
295
315
335
345

w/u jumprope and du

d/l
w/u
10x95
5x115
3x135
3x155 (bad form on #3)
3x135
3x135
3x135

after
back squats
5 rds of
10x95#

treadmill 1mile tabatta style
10 min 15 incline at 2.0 without holding
forward and backwards

wasn't sure what to expect from my deads today after all the fatigue in my lower back but it turned out ok...

110kg
120kg
125kg
130kg

Then I accidentally put on 150kg instead of the 140kg that I was meant to, I managed 2 singles but that was the end of me lol, on the plus side 130kg was already a new PB for 3 reps and 150kg is a new PB for 1 rep and as I did 2 quite close together I'm feeling a 160kg comming on my next total!

Deadlift 3-3-3-3-3 reps

225
275
315
315
335

M/24/6'2"/160#
205-230-245-270-305

F/31/5'2"/130#
105-115-125-140-165x2(+155x1)

26/f/5'2/131#

breakfast: run 45 minutes = 6 miles

cfwu, warm-up dls 10x135#, 5x155#, 5x185#

WOD:
deadlifts 3-3-3-3-3
195
225
235
245
250 (pr for 3)

blah. still not good at reppin heavy. hate my short arms on dl day.

275 lbs.

M/29/220/6'1

300,225,225
225
245
275
285

Eternal Shame! My CF Total is 325 and like Coach Castro said in the programming video, "you gotta go in for a fight" so I figured, 300 was a reasonable start...I was wrong.
Should have warmed up into it. The first rep of 300 hundred just psyched me out and sent a warm electric surge up my traps. I could do 225 when I was 21 years old and weighted 185! Punching below my weight class and not proud.
Does everyone just wing it or does anyone use a percentage based ladder? i.e. 80 percent of your 1 Rep Max? How close to your CF total should you get at the end 90 percent, 100?

45,45,45,45,45

M/39/150

as rx'd,

315/325/335/345/345

When was the last time we did this? I think I was flirting w/ a PR, but can't be sure.

m/27/195/5'11"

cfwu
205x3 w/u
255
275
295
300
300

30/M/77kg

100/110/130/140/145kg (PR for triple)

Deadlifts rock!

m/19/170/5'10

cfwu
205
225
235
245
255

355 x 3
355 x 3
355 x 3
355 x 3
355 x 3

3 minutes rest between sets.

I thought I had the hook grip figured out until I tore the callus on the 5th finger of my left hand during the third set. Felt great otherwise.

38m 185
335x3
345x3
355x3
355x2 F
345x2 F
wasn't so long ago that 355 was my 1rm

225/245/255/260/260
First time going heavy since Feb. Need to get the srength back in my legs.

225/275/275/285/290

Started off a bit light. 290 felt very heavy, twice body weight. I guess it's not heavy enough unless you're seeing stars, right?

Teri f/36/5'7/150

165x3
185x3
205x3
215x3(PR)
225(f)
205x3

Last set looked ugly. 215 did me in. Stretched it out afterward with some handstands, GHD situps, and very slow back extensions.

205, 225, 225, 225, 235

A big thanks to Todd, Lisa, and the other talented instructors at the level 1 cert at CrossFit Eastside as well as Carrie and Michael for being fabulous hosts! The knowledge, motivation and personalized instruction were inspirational! It exceeded all my expectations (and they were pretty high to begin with)!

BW: 178
305
315
330
345
365-PR by 20 lb's in 5 weeks... crazy
just saw tomorrow's wod... ouch, especially since my midsection is still spent from "Mr. Joshua" this last Fri... should be fun

as rx'd:

315-335-345-355-375

22.m.136.65"

as rx'd
295, 295, 295, 295, 295

25/M/285lbs

225lbs
275lbs
275lbs
280lbs
280lbs

f/27/128
PR today deadlift 3 3 3 3 3
185lbs
190lbs
195lbs
200lbs
200lbs

m/26/6'5/215

215 x5

CFWU x3

10 x broomstick DL working on form
5 x 45#
5 x 135#

WOD
190
195
200
205
210(PR)

So, I did Sunday's on Monday and now I'm posting on early Tuesday, lol.
7 rounds for time:
21 SP (used two 15 pound dumb bells because that's the best I could come up with, and the 20's were too much, i have weak shoulders)
21 back extenstions

I didn't really time it per se,but I was in the gym for about a half an hour and take out the probable 5 minutes to get the GHD and find my weights.

37/6'2"/195
Colorado springs

As rx'd: 352/372/382/392/392

Post workout: 40 95lb overhead squats. That's up 8 reps from my previous max.

27/185#/m

as rx'd.

325/345/365/365/365

m/40/140

did 100reps 140#

6:00

m/37yo/146#/5'8"

G.A. Warmup
10 DLs @ 135
5 DLs @ 225

WOD As Rx'd:
3 @ 275
3 @ 295 (PR)
3 @ 295 (PR)
3 @ 295 (PR)
3 @ 300 (PR by 20#)

50, 60, 70, 75, 80kg

next time ill push for 82.5 or 85kg on my last one.

275
315
345
350
350

Grip still destroyed from Mr. Joshua

m/42/189

255x3x5

****** TORONTO LEVEL 1 ******

Just got back from Toronto. EH! To all of the new CrossFit Level 1 Certified Trainers - Congratulations! You guys were fun, energetic, and eager to lean from start to finish.

Pat, Andrew, Andrea, E.C., Joe, Jon and Patrick- great working with you guys this weekend…..good times. But, look what you started!

Cindy, Arthur, Alex - way too funny. “Exactly equal to power” huh?

# 59 Andrea, I’m not sure how many units were produced this weekend, but the dance will definitely catch on.

Age 52/BW 250@ 5 sets of 3 @ 145#, then 200# x 3/(250# snatch grip/sumo grip x 3) x 2. Finished off w/TABATA row 30:10 x 8 rounds (113/119/121/118/121/123/123/124 meters).

365/375/385

Stopped there as I'd felt a lower back strain during my warm-ups, but I did stretch and loosen it up between sets.

315 x 3
365 x 3
375 x 3
385 x 3
400 x 3

New 3 rep PR.

CFWU
95 x 3 (it was just already on the bar)
185 x 3
235 x 3
305 x 3
355 x 3 work set 1
375 x 3
395 x 3
405 x 3 (my last PR for DL single was 415)
355 x 3

25/M/5'9"/178

315x3
365x3
365x3
365x3
365x3

Back squat
235 x 5
245 x 5
245 x 5
255 x 5 (pr)

3 rounds
Run 200
20 Pull ups
20 Ring dips

m/6'3"/39/200

as rx'd (295 x 3) x 5

Navy Chief, Navy Pride!!!

135 x 3
185 x 3
205 x 3
255 x 3
275 x 3 (PR)

Started to low, although i only have 300# of weight so i guess its time to get some more weight and load that bad boy up next time.

315 x 3, 335 x 3, 345 x 3, 355 x 3, 365 x 3
Previous max 325 x 3.

Just finished "Erin" in 20 mins

After getting my new marines ready for the battalion commander's inspection. Great stress relief.

Trust me I will do this heavy day on my rest day. I have a break coming up before my last and final cycle as a Senior Drill Instructor on Parris Island, MCRD. I am focussing a lot on the WOD's and proper rest

Semper Fidelis and God Bless

m / 170

225
275
275
285
295 (only 1 rep)

m/41/184

225
250
265
280
300

Hey,

I know I'm a bit late, just had to put in my few words of thanks to the CF trainers and the 48th Highlanders for hosting the cert in TO this past weekend.

Remember - constant variety should also include various levels of sobriety ;)

M/36/201

as rxd

225 x 3
315 x 3
365 x 3
415 x 3
415 x 3

3x10 CFWU

225
245
265
285
305

M/25/165/6'0

My form SUCKS. Need to maybe start doing some SS.

As Rx'd

225, 315, 315X2, 315X2, 275

Had a great weekend at the CF Eastside cert! Thanks to Todd, Mike, Lisa, Jordan, Nadia, Carrie and Michael for the great instruction.

36/m/172

1/2 mile warm up
190
205
215
220
225 (personal best)
1/2 mile warm down
hoops

225/275/305/315/325

24/m/5'7"/148#

Light stretching, 135x5x2, 185x5 warmup

225
245
255
265
270x2

Got about halfway up on the last rep at 270. Could have yanked it up but form felt too shaky. 5 pounds short of my 1RM...

M 37 5'10" 151#

5 rounds for time:
10 dumbbell deadlifts (2x35# DB)
10 sumo deadlift high pulls (53# KB)
10 kettlebell swings (53# KB)

11:28.44

m/39/5'4"/141

223 x 3
234 x 3
256 x 3
289 x 3 (tied current 3-rep PR)
300 x 1 (failed on 2nd rep)
then
201 x 5
201 x 5

WU- 5min on treadmill @ 5.0mph @ 2.0incline
Air Squats & Joint Mobility
Deadlift Technique Practice with Bar
135lb DL for 5 Reps concentrating on Tech.
225lb DL for 2 Reps concentrating on Tech.

WOD:
275x3
275x3
285x3
290x3
295x3
This is heavy for me, I have never deadlifted heavy before. I felt I could have gone heavier but did not have any to watch my form and make sure I wasn't cheating.

Finished up with some sprint intervals for approx. 10mins.

Knee is still wonky, looking at 2 months with wonky knee ahead.
pre: double unders got 45 in a row, sits, pulls, and rom stuff no squats
planned on 315 for all sets, started with 325 two sets of 3, 345 two sets of 3, finished with 365 set of 3 could have done 385 but chose not to.
finished: back extensions, I am prefering back extensions post work out now

good workout with 3min rest but would do a set of 25 double unders right after 3rd rep before my 3min break

M/26/155

Burgener Warm up with PVC
Overhead Squat practice with light loads 95/3/3
remembered what all the trainers seem to be saying that the best investment is to practice what you suck at. and I definetly suck at overhead squats!
Deads
275/3
285/3
295/3
305/3
315/3

m/28/175/75

1 CFWU + some deadlifts for warm up.

3x120kg
3x130kg
2+1x135kg
3x130kg
2+1x130kg

pretty happy considering 135kg was my previous record from the last crossfit total.

1K Row - 4:45
Burgener Warm Up w 20kg bar
snatch 64lb x 3 x 3 (making it a habit to practice it each time out)
Warmed up with some singles and then...

140kg(4x3)
150kg (1x3)

and just to try...
170kg (1x1)
184kg (1x1) Failx2

Jennie: 27 F 160# 5'9"
135-155-185-205-215

5'6" 137 # 22 yo

185 x3
205 x3
225 x3
235 x3
240 x1 225 x2

232-254-266-276-276

18/m/170

10x135

3x225
3x245
3x275
3x295
3x315

m/24/5'11"/189

as rx'd: (weights in kg)

115
117.5
120 (previous PR)
125
127.5 (new PR)

Felt good doing these. Found that alternate grip is stronger (could lift more with it).

AS RX'd all Sets for 3
245, 335, 405, 415, 430

All in kg
120-125-130-135-140

175-195-215-225-235

Back and hamstrings wrecked from Fri/Sun workouts.

135-225-275-315-335

CFWU x 3
DL 135/225/245 x 2 /265F/225/225

Getting stronger

295, 295, 300, 305, 305

110, 110, 110 ,110, 110

m/42/72/175

Did deadlifts 10/13, couple hours after the 10/12 WOD (7x21 75lb shldr press and back ext)

As Rx'd
253,253, 286, 264, 264

225
245
265
265
275

M/31/6'/195

315x3
335x3
355x3
375x3
385x1
355x3

M/40/5'6"/164

Did the CrossFit warm-up first.

3x200
3x215
3x225
3x250
3x275

The whole workout took just over 30 min.

225,275,325,345,325

275x5
275x5
295x5
295x5
275x5

i looked back through my notebook and realized that i haven't done deadlifts in 2.5 months. i used to be able to put up 315x3 easy, but today 295 was a killer.

a big thank you to our awesome hosts for this wkends toronto cert. congratulations to all the new level 1's! you all worked hard and were great to work with.

pat, jon, joe, chuck, andrea, andrew - thank you for an awesome weekend. im just glad i attended. all this time, i thought intensity was exactly equal to power. silly me. my friends, chuck carswell is exactly equal to power.

I suck at deadlifts. As rx'd:
230
250
270
280
290 pr, hooray!

Coach, may I just go ahead and do tomorrow's WOD
now?

275/295/315/315/315

175# m 5'8" 37

295-315-325(1)315(2)-295-300

M/25/6'1/175

As rx'd:

1st set: 225#
2nd set: 225#
3rd set: 225#
4th set: 245#
5th set: 250# (and imagining how hard Mr. Joshua would have been on the correct weight)

Rested approx. 3 min. between sets.

Did 2 sets at 90 lbs. Did 5 sets at 85 lbs. Been doing crossfit since March '08. Female, 39yrs, 165 lbs, mom to 6 kids.

185
195
205
215
225

225 x 3
Should've gone up another 5...but was still a bit wrecked from the T.O. Cert

M/23/5'8" - 160 lbs - Deadlifts (lbs)
115x3
135x3
165x3
185x3
200x3

M/42/185

225x3
275x3
295x3
315x3
315x3

Happy to hit 315 again. Ready to go up next time.

as rx'd no wrist wraps

225x7
275x3
295x3
315x3
335x3

221, 241, 261, 261, 261

550lbs for all, using sprockets from old farm equipment and an OLY bar. Pictures on our site tomorrow morning (Wed.) Belted - my apologies. :)

24/m/180

275x3
295x3
315x3
325x2
325x3 (PR)

Kevin L:

155x3
175x3
195x3
215x3
225x3

Deadlift 3-3-3-3-3 reps

275-295-315-320X2 (pulled right hip muscle)-X

245, 265, 295, 315, 325 (new PR!!)

245, 265, 295, 315, 325 (new PR!!)

barefoot

245x3
295x3 - PR!!!
295x3
295x2 (failed)
245x3
195x3
195x10

Deadlift 3-3-3-3-3 reps

BW 182

255,265,255,255,255

Was it Mr. Joshua that I did on Saturday (and back extensions Sunday)? Was it the golf 9 holes plus a lot of range time I did right before this? Was it lack of lunch?
Whatever, my hams are shot and I could not come close to my PB of 280. Good news is that my ham tweak seems to be healed.

M/30/73"/190

255
255
275
280
300

46m 205# 6'0

275, 295, 310, 320pr, 325pr!

WU Sets
135x5
155x4
Work Sets
245x3
265x3
275x3
275x3
275x1(Failed on 2)

M 21 5'3" 144lbs

did this late last night. subbed power cleans for deadlifts. 185 x 5 x 3.

Vance

M/33/182

WU was a .5 mile run

6 DL's with just the bar

135 x 3
185 x 3
225 x 3
275 x 3
305 x 3 PR

.5 mile run

34/M/184

365
385
395
405
365

day behind
warm up
135x10
225x5

335
345
345
355
365

felt good might have been able to go bigger

M/32/188/6'

CFWU +
135 deads x 10

225-275-295-315-325(PR)

sets of GHD back extension and sit up to 'stretch out' afterwards and then jump-rope work

295,305,305,305,305,315

110-110-110 kg

I felt really weak and form was off so I went down to 70 kg for last two sets.

m/24/6'1"/230

260, 270, 280, 290, 300

i've got to get some more weights, i know i could go higher than 300 but that's all i have...

32/m/210/6'5"

345
365
375
375x1 (failed on second, concentration was broken for work issues)
365

27 yom 6'2" 155#

Pre: CFWU x3 (35# kb swings, pullups, ring dips, kb pushups, k2e)
DL 135# x10
DL 225# x5

WOD rx'd:

245-255-265-275-285 pr by 10#

Post: DL 135# x10
Pistols 3L leg/3R leg x3

M/25/6'3/175

As rx'd:

145
165
185
205
225

34yom/170/6'0"

245,255,265,275,265

31yof/126/5'6"

Rest due to injury

M/30/215/6'

As rx'd:

145-165-185-205-245

140 x 5
230 x 3
320 x 3
410 x 3
500 x 3

m/32/163

275
315
345 (moved easily, but stll have some issues with an erector and oblique, so..)
315
315
:(

43yom / 148

315, 325, 335, 345, 355(PR)

355 went up easy x3. Really surprised myself and feel good about the progress.

m/190/28/6'3"

255
275
295
315
315

Just getting back to where I was last year at this time on deadlift. I'm not sure where all my strength went. I was hoping for a 500 by the end of december. I'll work on 375. . .

M/178lbs./5'11"

315, 365, 355, 355, 355

stacked this with the squat cleans/GHD situps two days after

Warm Up: Run 1 mile, 3x 10 pull ups, 10 dips, 10 overhead squats with straight curl bar, 20 situps with slomo ball.

95/115/125/125/125

150#

m/19/159/5'9"

275-285-290(pr!)-295(x2)-290

very happy with this, especially considering how my back felt from the previous workouts. 295 was my previous one rep max so pumped to get it twice! i really need chalk because i think that's what kept me from going for 3 with 295

Theresa: Warm up @ 135 x3
185 x 3
205 x 3
Work sets @ 215 x 3 x 5
(not too bad with 'creepy crud' - cold/strep)

m/28/6'1/188

185
235
255
275
295

top floor of the gym was closed....so no olympic weights.....

did some light work....working on form.... CFWU and some extra abs.....

m/23/186cm/89kg

160kg-180kg-190kg-200kg

started with 140kgs...

3x3 225,275,295 - cake

M/31/5'4"/148
1. 275
2. 315
3. 315
4. 315
5. 315
Pulls felt good. Was thinking about going up in weight, but probably would not have moved the bar.

see Oct 14th

M/23/150 GregAWu

315,335,355,365,375

25/5'9"/138

75-85-90-95-97 kg

as rxd a day behind

335 pounds, 3 reps, 5 sets. 2 min rest between sets

M/44/5'11"/190

250-280-320(fail)-280-280-280

275
275
300
300
275

m 43 5'9" 181 lb

m/42/202/5'11

WOD as rx'd
current Sept 4th
225 225
275 275
365 325
365 365
385 365 (failed 2nd rep)
365 345
365 345
315

5 mile run 4 hours later 49 minutes

3minutesofeach
pullups-83 (50 consecutive PR)
pushpress #135- 23
Wall Ball- 50 (exhausted after press)
Push ups- 55 (needs improvement)
x2
2nd round not as good, blew everything on the first round.
Goal- 100 pushups straight

10x135 then 3x185,205,225,245,265
Taking it easy since WOD's have been so sporadic.

08.10.14

Dead Lifts
3x5

300
315
335
355
385

m/54/69"/172#

30yom/5'10"/185

275x3
315x3
365x3
405x3
435x3

Jesus loves you and me!

M/42/212

275x3
315x3
315x3
315x3
315x3

155/221/289/339/289

Assuming Caltech bar is 45#. It wasn't bending, so either it's quite strong or standard weight. Wrecked this set- only 16# under my highest single. 339 was a slow set, though (~20-30 sec between reps 2 and 3)

185x3
205x3
225x3
245x3
265x3

M/39/203/6

Started light. I twinged my back on 4th round of Joshua so i was a little skirred. Worked up by 20 each set and yeah i could have should have gone heavier but i am happy. Learning to love the deadlift.

m/30/5'10"/215

300
305
315
355
365

135
205
225
235
245

no weights. sub 1.85 mi run in about 17 min

Done 2008-10-13:
CFWU x 3
DL: 135x3,155x3,175x3,185x3,190x3

Post-injury PB by 5lb.

23/M/185

285/295/305/305/310 barely failed last pull.

ow.

3 at each load
315
315
365
365
365

as rx

185/205/225/245/245

34/M/190/6'

DL 5x3

205
255
305
345
385pr
400f
375x1
365

The 385 pr took it all out of me. Hopefully,

225, 245, 255, 275, 295 (2 of 3)

Done on Tues. night. Coming off workout break because of family and work. Not exactly as Rx'd on reps due to cardio immediately prior.

3 mile run.
Deadlift 275x5, 295x5, 325x3, 325x2, 325x2, 335x1, 335x1, 225x5.

205
225
235x3

30lbs more on each of the final 9 reps!

175x3
220x3
240x3
265x2 (failed third)
255x3

M/19/5'11"/155

285
300
305
Tried 305 again and it just wouldn't pull, tried dropping to 295 and still couldn't so I called it a day there

28/M/165

Deadlift 3-3-3-3-3 reps

225/235/245/255/265

225(x3)-295(x3)-315(x3)-345(x1)/315(x2)-315(x3)

on the 345 set i was only able to do 1 rep and then dropped back down to 315 for the other two reps.

40/m/176cm/71kg

115
120
125
127.5
125

All weights in kg. Did this right after tomorrows squat clean/GHD-situp WOD. My 5RM on 2008-07-16 was 125kg, so I guess I should have lifted at least 130kg for 3 reps. Maybe next time.

CFWU x 3

225
245
265
275
275

followed with 2000m row (8:35) and 10 L-Pullups for good measure

265
265
265
265
265

m/28/185
275
285
295
Lower back got stiff. Stopped to avoid straining it again.
11 x 20:10 running tabatas on treadmill 12% grade and 6.7 mph

225
235
245
255
260
trying to avoid the hernia . . . did not feel residual pain as I did back in June upon starting xfit.

34/M/173

185-255-305-335-355

30/m/170/5'9"

Used a trap or x bar
285*3
285*3
235*3
235*3
235*20 (yes, 20, i obviously went too light for this)

32/m/6'2"/207

Used the hook grip for the first time on DLs.

295
315
325 (PR)
330 (PR again)
305

Thumbs are sore now.

Phil 4:13

Compeleted Level 1 Cert at Eastside CrossFit this weekend. Awesome hosts and fantastic instructors. Semper Fi, Todd!!!

Great cert this weekend in Toronto....very valuable and the coaches were excellent!! thanks!!!

m/31/5'9"/167

235
255
270
285
300

120
120
120
120
120

675

On vacation.

675

695

(lbs)
220
230
230
1x230 (F)
220
2x230 (F)
220

All weight in Lbs

295
305
315
325
325

Also went for 1RM

1RM: 350(PR)

30/M/180

completed on 10/15, 5k run (23:52) day previous. Max round 275#.

m/38/190/70"

cfwu x 2

365
365
365 x 2
345
345

M/30/5'9/165

225
250
275
280
285

46/M/184
225x3
245x3
255x3
255x3
265x3

135/185/185/205/205

warm up with 135, first set with 225, the rest with 275. Still working on form, should be able to do 295 for reps next time.

26/m/220/5'10/20%

3x 295#
3x 295#
3x 305#
3x 305#
3x 315#

Previous max as of about two months ago: DL 310#...

Charity-
worked up to last two sets at 235#

Me: 42yo/M/5'10"

Warm Up: The shoulder/back extension workout from yesterday.

WOD: Dead Lifts

5 sets of 275lb x 3

I kept it pretty light today, I am at a gym that has no chalk, and I did not bring any and they don't have real collars and the bars have no knurling, so I worked on my grip.

Have Fun, Train hard,

Billy

25/m/5'8"/157

3x135
3x185
3x205
3x205
3x205
I thought i would be able to do more in the end, but wasn't feeling it to well tonight.

29 yom 225# 6'1"
as rx'd
365/385/405/425/425
first set @ 425 was poor form
second set @ 425 was much better
should have gone heavier

27/m/75kg

100-110-120-130-140 (kg)

225x3
275x3
319x3
339x3
349x2(3F)

30/m/198

315
335
345
365
385

31/M/185

205, 225, 235, 245, 255;

My last 1RM was 205, so this is a huge improvement for me. The last two reps on the last set probably weren't the best form though...

m/37/5'11/190

135 X 12

225
255
265
285
290

m/22/5'10"/160

235 all 5 rounds

M/46/145
Done on evening of 081014
CFWU3
DL WU, 135x10,185x5,225x4
245-250-250-250-250 (250 is PR for 3 rep WOD)

Then;
Took Sunday’s shoulder-centric WOD and added it after DL’s
Shoulder Press only
WU 45x10, 95x5
3x 115-115-115-115-115

M/32/224
5x3
295
335
355
365
375

Still not all that comfortable with DL's

185-225-275-275-245

deadlift 5x3
warmup 45x10, 135x5, 185x3, 205x3

225
235
245
255
265

M/25/175
275
295
295
295
295

10 30-second sprints on elliptical.

m/37/175

Warm Up
CF warm up x 1
Deadlifts
45x5x2
135x5
165x5
195x5

Work Sets
225,230,230,230,230

225
295
295
295
295 (failed last rep)
275
275

bw 153

225 x all

m/33/165
cfwu x2
as rx'd
185
225
245
265
285

cfwu x 3

all sets at 225 due neck strain

post -- jump rope ~ 10 minutes & 3K row 13:30

done at work, max weight for last two sets of 370 lbs

CFWU + 5x135#, 3x225

255
265
270
275 (PR for 3 reps)
275
I'm loving the dead lifts...thanks coach.

21/M/164

135
205
Attempt 225, fail
215
205
205

m/151/27/5'8"
10/15/08 after resting/ tapering for 5k on Sunday.

190# 5x3

m/26/68"/151
Wes: (265x5 WU)
285/310/330/340/350 (struggled on 350).

Tom:
265/285/200/200/220

Matt:
265/285/310/330/340

CFWU- 12 PU'S @ 30 assist
65,75,80,85,95

32 male wt. 167

275 -3
295-3
315-3
325-3 (PR)
335-3 (PR)

275, 305, 335, 355f, 335
At MacDill mid-morning
35m/170/68"

225# to 365# x 3

m/45/175/5'9"

I took the freddy_c approach.

300/300/300/300/300

Tough!

AL & Taylor:

225
245
255 (old PR)
265
275 PR by 20lbs for both of us...!

315, 335, 355, 365, 375

M/36/142

@ work, 205,225,255,275,285(PR) 2X BW-wasn't even DL BW this time last year!

350
365
375
385
395

previous 1RM was approx 385 so a sig improvement

275
295
315
315 (1,F)
295 (1,F)

M/40/180

Many days late, but here it is:

275
295
295
275
275

I am always blown away by the big numbers posted by so many CrossFitters on deadlift days. Fantastic shows of strength and technique.

More better faster

M/27/185

As Rx'd
225
275
295
315
225

Completed on Oct 16th

M/27/185

Correction

225
275
295
315
325

Completed on 16th Oct

33/M/200

315
365
385
405
425

M/27/165

235
245
265
265
255

275,295,300,305,310(pr)

m/31/145

back from a well deserved vacation!!!

275
295
295
295
295...talk about max weight, probably could not add another pound!

CFIT Warmup
295
315
335
345
365
385x1
405x1
PR day. Felt like dancin' on the way home from the gym!
27m 6'5" 230#

m/34/200
275,295,315,315(xxf),275

m/38/190

First time DLs-watched videos, then hit it. Hope my back was straight.
Metallica-"Harvester of Sorrow" on repeat.
CFWU on the erg- power 500s x 2.-(Read Assault on Lake Casitas for erg workouts).
225
245
265
265
285x1-grip failed, then back to 265 x2

I went into a bike shop years ago to buy a new rear gear cluster and told the mechanic that my gearing was too hard for the local Colorado hills. He smiled, pushed me toward the door and said,
"Dude it ain't hard enough."

Amen.

m/27/168

1. 225
2. 245
3. 265
4. 285 (f)
5. 275
6. 275

Previous 1RM-197, 3RM-153.

135
145
155
185
205 - PR
225 - 1 (PR!)

w/u 105# x 3, 155# x 3

165-175-185-195-205 (PR for deadlift)

3 mi - 400 x 8 15.2 km/h + 200 x 8 7-9 km/h

weight in kilos

100-100-100-100-100

275#
295#
305#
315#
325#

let me just say...my back is STILL barking from joshua the other day. had to proceed with caution this workout.

MONKEY BOY (18/m/230#)
275#
295#
315#
345#
345#

315
335
355
365
365

275-275-275-275-295

27/m/206

CFWU x 2

135# x 5
185 x 3
225 x 3
255 x 3
275 x 3
295 x 3
305 x 1

345-345-355-355-355

wod d/l
130k,130k,135k,135k,140k,140k,140k.
5k down on last time ,15k down on pb.
hands are ripped to pieces,back sore aswell,
next time !

M 35/224

295
305
315
325
345

M/38/188

As Rx'd:

185,225,275,305,320

M/25/140lbs

3x5 sets (in lbs)
185, 205, 225, 245, 225

225
245
265
275
275

Done 10/17 as part of CFSB

W/U 185x5, 205x5, 225x5

245
255
265(PR)

Per CFSB protocol stopped at PR

275
315
335
355
355 (broken set, rested a little too long between each rep)

23/m/192
425,450,455,460,455

As Rx'd

315x3
350x2
335x3
335x3
335x3

Need to work on these.

M/23/168lbs

Deadlift 3-3-3-3-3 reps

Round 1: 273# - 273# - 273#
Round 2: 306# - 306# - 306#
Round 3: 322.5# - 322.5# - 322.5#
Round 4: 344.5# - 344.5# - 344.5#
Round 5: 360.5# - 360.5# - 360.5#(f)- 360.5#(f)- 360.5#

That fifth round was hell, but I wasnt given up until i got that last rep up, and i finally did!!

I have a set of metric weights, and a set of English unit weights which is the reason why the weights are in a unusual weight loads

M/53/175

255 x3
305 x3
325 x3
335 x3
340 x3

Never gone this high before, it was a lot of work for an old man. 1 rep max of 405 a few weeks ago so it felt good to get this close for multiple reps.

m/23/140/5'8

255
275
285
285 x2
280

f/25/5'9/140

160-170-180-185-190

m/30/162

270, 280, 290, (300-F, 295-1,F), 285

Still REALLY feeling the PR deadlift from a few days ago.

************************************ 10/18

WU: 135,225,275, 315 x 3

375 x 3 five sets

Form way off

AC

m/36/6'4"/97kg

70kg (154#)
100kg (220#)
100kg (220#)
100kg (220#)
100kg (220#)

m/34/5'9/175

CFWU - 3. Regular reps. Superman. No Burgener.

335, 345, 355, 365 - 2 reps, 355.

Glad to get to failure. Still need to get lower on reps 2 & 3 to get better drive from hips to reduce strain on lower back.

m/27/5.8/170

5 sets of 3 reps:

275, 285, 295, 305, 315x4

felt good on these, need to take it up a notch next time!

135-155-175-185-205
1st deadlift WOD
37/m/171

as rxd:

225
275
295
315
335

CFWU
WU 135/3; 225/3
315/3; 315/3; 315/3; 315/3; 315/3 (1575)
m/47/185#/72"

25/f/125

135
135
135
135
135

Top that........... bitches!!!!

HA HA, I know I suck

5 x 3reps:

110; 120; 122.5; 122.5; 122.5kg

315 for all 5 sets

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

225x10
315x3
335x3
365xfailed
345x3
355x3
365x failed weight too far out infront.

135 185 205 225 x 2 225 x 2

100 kg (220 lbs)
110 kg (242 lbs)
120 kg (264 lbs)
125 kg (failed 2nd rep)
125 kg (275 lbs)

295-305-310-325-345

CFWU

135 x 3 for WU

As Rx'd
165
185
205
225
235

135 x 5
21/15/9 45# kettlebell, 20 pu/20 dips
1 mile; +.1/.1 mile; for one mile 8.0-9.0

did this on 10/22/08:

Usually I use a belt and straps (for which my PR for 3 reps is 375) but not this time.

AS RX'D + 1 set:

315
325
335
345
355
345

bwt: 164

as rx'd

245-255-265-270-270

CFWUx3
5x45,135,225
275-275-275-275-275

did this one yesterday 10/22/08

293
298
298
298
303

a few months ago I couldn't deadlift 300 let alone 3 times.

37m/5'10/170

Finally got around to it. I'm starting to like lifting heavy things.

285
295
305
315
325

72
92
102
112
112

255
305
315
325
335(PR for 3 i think)

8888888888888888888888888888888888888888

DEAD LIFT 5 X 3
1 - 205#
2 - 215#
3 - 225# PR
4 - 240# PR
5 - 225#

FINISHED IT OFF WITH 5 -4 -3 -2 -1 HSPU

88888888888888888888888888888888888888888888

35M175
275
285
295
305
315
may have been able to do a little more

35F
95
115
125
130
135

Tom
135x10
185x5
185x5
205x3
205
225
225
235
235
245
255
Tom should start with 185 for warmups bw squats first

as rx'd

255
265
275
285
295

CFWUx3
315-325-335-345-345(re-grip and redo last rep)
(315-335x4 last time)

As Rx'd

251-263-274-285-296

44/m/165

290
300
310
320
330
340 x 1, 1

felt good, had to try, next time go up, start at 300

Wish I could do this one. I need DL work. I was out of town for this.

Warm-up:
- 5 min. of rowing
- Front Stretch Kicks, 10 per leg
- Deadlift: 185 x 5, 225 x 5

WOD: Deadlift 5 x 3
- Set 1: 275 x 3
- Set 2: 295 x 3
- Set 3: 310 x 2
- Set 4: 310 x 1
- Set 5: did not attempt

Result: Lower back strain.

225,245,255,265,275

I keep nicking my shins (they look awful). I wear long songs but it doesn't seen to help.

6'5/240/M

275
285
295
305
315

Pretty sure I worked up to 290 x 3

Dead Lift

70kg x 3
75kg x 3
80kg x 3
85kg x 3
90kg x 3
100kg x 1

Good Fun

cfwu x 2
wod
135 x 10
185 x 5
205 x 3
225 x 3
245 x 3
265 x 3
275 x 3
225 x 7

Team LeBlanc Deadlift
Jason 35/M/185lbs
3 x 185
3 x 205
3 x 225
3 x 265
3 x 275
3 x 315

M/38/225lbs

345 X 3
350 X 3
355 X 2 345 X 1
345 X 3
335 X 3

Improving slowly still spent fom "Mr Joshua"

3rd WOD

40LBS X 3
80LBS X 3
120LBS X 3
160LBS X 3
180LBS X 3

watching out for lower back issues so did squats;

275x4 sets x 3 reps
275x 1 set x 2 reps
225x2 setsx 7reps for 1 and 6 reps the other

We decide to time this. We started 25 pounds heavier than our weight.

Cpl. Molina, V.E.
3 x 225, 3 x 245, 3 x 265, 3 x 285, 3 x 305
Time: 33 secs

Lcpl. Joly
3 x 245, 3 x 265, 3 x 285, 3 x 305, 3 x 325
Time: 45 secs

Cpl. Dagnag
3 x 205, 3 x 225, 3 x 245, 3 x 265, 3 x 285
Time: 1:00

Sgt. Lavoie
3 x 225, 3 x 245, 3 x 265, 3 x 285, 3 x 305
Time 1:13

m/37/185/5-10
As Rx.
Not very comfortable with dead lift, first time doing it with higher weights. Hope to get more comfortable
5 x 3
225-235-235-235-235

cfwu x1
225-275-295-315-325 (lost grip on last one)