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

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

225x3
275x3
315x3
325x3
335x3

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.