## October 25, 2008

### Saturday 081025

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Post total to comments.

Compare to 080813.

Enlarge image

CrossFit Certification Seminar: April 15, 2005, CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at October 25, 2008 8:45 AM

Time to see the improvement

This seemed a little overdue.

Any Crossfitters in the Purdue/West Lafayette area?

I'm 40 pages into Starting Strength. Can't wait to knock this out of the park!

Do one rep max days help your strength or is it specific to measuring?

#7 that's a good question - i'd like to know the answer too. my guess is its more of a measuring of progress, and training the skill of strength in exerting maximal efforts.

to my understanding, maximal efforts from 1 to 3 repetitions increase strength without building muscle mass by training to increase the percentage of muscle fibers being contracted, essentially using your existing muscles more effectively, but there's a limit to how much that can improve.

Perfect! We have a CFT going on in Albany! Any local affiliates are welcome to attend.

I've been waiting for this to come back around.

I'm very new to cross fit and have my doubts about successfully doing the "total" assigned today correctly. Is there another work out I should do or should I just attempt the "total"?

@ Comment #7:

Don't take this as canon, I've only been doing Crossfit for a month and a half...

My plan is to do 3 sets of each with a broomstick for emphasis on good form, 3 more sets with increasing weight to get myself warm, and *then* go for the 1RM. If you follow a process like this, it will certainly be more than just a measuring day.

I was just thinking about CFT this morning. I was hoping we would be doing it soon. I'm ready to hit this WOD again!

CFT

Squat:

305lb, 315lb, 325lb(f)

Press:

145lb, 150lb(f), 150(f)

Deadlift:

315lb, 335lb(f)

Total: 315+145+315=775

So heres a quick question, now i know this will be and always will be a debated topic. Dont get me wrong i love Crossfit and all that it truely is about, And i think what coach is doing is amazing and i am so glad to be a part of it.

But i got into a arguement with a brand new affiliate about this. Now this person just openned up a brand new box, great more people we can help get moving the better, but here is what my concerns are they were a member at another local CF gym and loved it and wanted to open there own place. But other then working out for a little while and then getting their level 1 that it for them on fitness and Ive been to a cert and have seen others like them.

Now here is my concern i think there should be a higher standard on testing to get certed like the level 2 has so that we know people coming out of the cert know how to teach the movement not just do the movements, lots can do but not teach.

But this has been a concern of my with alot of other fitness cert you can write a test and be certed in a hr which to me bring the level of professonalism down. I guess this is all brought up by the whole Cook Boyle thing which i agree and disagree with alot they said, I have seen a few affiliates that have taken the ideas of Crossfit and kinda of mess it up. Basically just focussing killing people with no ryhme or reason.

I just hope that Crossfit doesnt get to watered down by this or put a bad name to something that i love. Alright now let hear all the nasty comments.

Just did this yesterday and PR'ed on everything.

245,140,315

690 CFT

So overdue. I actually skipped yesterday's WOD just because I needed to throw some heavy things around. Turns out that although my pull ups have gone up and benchmark times have gone down significantly, I've lost some strength. If we don't see some more strength WODs mixed in I'm going to have to supplement my training.

re: video

memmmmooooooorrrriiiiiiiieeeeessssss!

CFT well needed

#17 Excellent question. I can only ad that other professions deal with similar issues of "qualification". Regardless of what a piece of paper says, there is more to it than that, whether talking crossfit or any other professional qualification.

I plan to attend a cert here sometime in the next 12 months, so I cannot comment on the quality of the certs. From what I can tell of the video and what I read in the newsletter, HQ is dead on (not to mention my own personal results). Will others bastardize it, water it down and give us all a bad name...probably, happens in other professions why not here? All we can do is the best we can to represent ourselves and do crossfit proud. Coach and HQ seem to have a handle on their certs and the qualifications they are looking to teach, as well as running a business. I don't believe more testing guarantee's better quality instructors.

Evaluate professionals, talk to them and interact with them for a while. It will not take long to notice a difference between the good ones from the great ones from the poor ones. The good ones tend to be very technically proficient and the great ones tend to have something special, a talent if you will, they have "IT"in their hearts. Passion. Look for people with passion about what they do and excellence isn't too far behind. Those who have poor attitudes, generally weed themselves out after long.

Hadn't done this for a while and it was good to do. Couple pr's in the process.

Squat: 340 pr

Shoulder Press: 185

Deadlift: 435

Total: 960 pr

Jeff, I think you have a valid point.

An ill-prepared trainer is potentially dangerous. It is great to see them want to get amongst it and get involved. All kudos to them for it. I have spent 18 months learning to be a personal trainer and there are still things that I would like to learn more about before I take on a clients other then close family and friends that I am intimately familiar with (This may just be a personal thing?).

An indicator of their ability/quality will be how many athletes they attract and keep in their gym. I recently attended the first Australian cert in sydney( yes I'm an Aussie), and the point made there was if you start with 30 clients, two weeks later you have 15, two weeks after that you have 10, and two weeks later you have 3, then you are not as good a trainer as someone who has 30 clients after the same 6 week period, even if those 30 people have made only slight improvements to their fitness. Thing is they come back for more!

When you take someone through an exercise session, you have a duty of care as a trainer. As safe as crossfit is, there is still potential to injure someone if exercises and sessions are not conducted/executed properly.

My point of view is If an athlete that I am training were to injure themselves then I have failed them totally. This is perhaps the point where the art and science of exercise meet. How do you know how hard to push? What is apropriate for each individual? This is perhaps another point of discussion?

Ultimately people will vote with their feet. I would wish them good luck and hope that they have or are developing a lust for knowledge on all things related to exercise and Crossfit.

5'10" 165lbs 20 years old

Squat- 315

Deadlift- 365

Shoulder Press- 150

CFT-830

so far from 1000 pound club =/

22/m/180

Deadlift: 315 PR

Shoulder press: 135 (correct form PR)

Squat: 275 (PR with low-bar pos, correct form)

Total: 725

comment #13. just do the total! work up to a weight that u feel confident with and can hold good form. it will be a great bench mark for where your strength is at currently. also it will be a great motivator when u next do the total to have a number that u will blow out of the water. part of the power of crossfit is its measurabilitx.

This is a great wod, the deadlift and shoulder press are no problem, but im always a bit scared with the max weight squat as i work out alone , and in my gym i cant drop the weights on the floor. Anyone have any advice on the safety factor of doing these on your own?

M/24/6'1"/210lbs

Sqt-300

DL-343

Shoulder Press-177 PR

Total: 820

SQ - 371

SP - 167

DL - 391

Total - 929

PR by about 60 lbs (35lb bar factor)

A couple of things:

1) How in the world did you post this WOD, Lauren, at 8:35 am, when it's only 6:30am here on the east coast?

2) To #14 Jeff: Two things..Professionalism and Virtuosity. The clients will know when these two components are present and when they are not. A poorly run affiliate will not keep afloat without continually practicing, educating, and serving both themselves and the public. Here's a quote taken from the front page of Catalyst Athletics yesterday.

Robb Wolf of NorCal Strength & Conditioning

Robb makes a great point in this post - If you're a coach or trainer and are not continually seeking out new ideas, new practices and interacting with experts in your field, you're doing yourself and your clients a great disservice.

Robb is right on!!

-Michael

361, down from 409.

I'm going to give it another shot tomorrow - hopefully this time I won't have to run the dog to the vet halfway through.

Hi all - if you're interested in how we - predominantly a powerlifting/strongman gym - handle warmups, we did an article for elitefts.com a month ago. Here's the link:

http://www.elitefts.com/documents/warm_up_to_prs.htm

...fun for us! Lots of videos online later today!

Going for 1090 unbelted today - 400,185,505

I signed up for the CrossFit Journal last month and I was wondering if I am able to access archived journals. If I am able to, how do I access them?

M/23/5'6''/155lbs

SQ 254

SP 111

DL 224

589- ehh, my first CFT, we'll see what I get next time around.

44/6'1"/185

did a cft last sunday.

back squat 405 (pr by 20 lbs.)

press 180 (ties cft pr)

deadlift 425

total 1010 (pr by 10 lbs.)

very surprised by the back squat. got greedy on the deadlift and went for 445f after 425. then couldn't get 435 past my knees. think i would have gotten it if i had done it first.

M/26/160

First CFT & WOD

SQ - 231

SP - 121

DL - 220

Need to leave some room for improvement.......

Ammendment to #31, forgot to add the bar on the squat

M/26/160/5`6"

First CFT & WOD

SQ - 266

SP - 121

DL - 220

Need to leave some room for improvement

Ex powerlifter here, been crossfitting for a few months...

Squat-515lbs x 1

Shoulder Press- 225lbs...not sure on form, but I resisted the urge to push press

Deadlift- 545lbs x 1

CFT= 1285lbs

I used knee wraps and a belt for the squat, and just a belt for the deads and press.

23yo/male/192lb/5'9"

Squat: 345 x 1 (355x3 attempts, 1st two about 2" short of parallel, 3rd attempt went too deep and needed assist back up

DL: 385 x 1 (3 attempts at 405, bombed)

Shoulder Press:...freakin shoulders SHOT from D/L... but managed 165 x 1

TOTAL: 895

I'll second the earlier question on safely squatting for max weight w/o a rack or spotters.

Is there a relative conversion of front squat weight to back squat? I know it wouldn't be an official cft, but it's something.

A newbie, so please forgive me. Two questions:

1 What does PR stand for?

2 How do we figure out our correct maximum weight? Put on too much weight, and remove plates until we can barely finish one rep? Or, what makes sense to me, keep piling on plates until one rep finishes at failure?

It just seems too difficult to predict the correct weight, and only have one shot at it. Think I'm missing something here...

Good Day to all,

Did this one with my Buddy, a newcomer to Crossfit. He's hooked now.

Squat 225(attempted 275, got it up, but technique was bad so I didn't count it

Shoulder Press 155(tried 165, but it wasn't moving up.

DeadLift 365(tried 405, but not today)

M/33/190

I love Crossfit and how it works for my fitness goals.

M/6'1"/28/178lbs

Squat: 215 lbs

Press: 110 lbs

DL: 275 lbs

I must not be doing something right! Although, I have been doing CrossFit for almost a year, and have scaled every workout to be sure that my form is correct. I am just now really loading, so I will watch for the next month or so.

Rock on

m/36/145/5'6

CFT: 725

not bad for someone who weighs 145 lbs

Squat: 275

Press: 135

Deadlift: 315

m/36/165

back squat - 270 failed

shoulder press - 140 pr!

deadlift - 320 pr!

flew in from LA late last night so got to bed way too late and paid for it this morning when my daughter woke me up early. still, 2 PRs aren't bad.

body weight 172 Lbs

Did 3 sets of light weights for warm up, one set of 3 and two of 5

round 1

squat 155

press 89

deadl 155

round 2

squat 177

press 111

deadl 199

round 3

squat 199

press 116.5

deadl 221

I'm reasonably happy with my numbers. this is my first time doing something like this since i started crossfit. hopefully with a little training / coaching i will be able to push those numbers a bit higher next time.

-Jeremy

Okay, I've been trying to remain positive about this, but I can't get over the fact that my school gym is seriously lacking in equipment. There are no barbells, no squat racks, only a few dumbbells and a bunch of machines. I was able to 'sub' squats on a leg press machine, and use a shoulder press machine, but I couldn't figure out how to manage the deadlifts.

So here's my numbers that I'm not even considering valid.

Leg press: 150kg

Shoulder Press: 65kg

Afterward, I ran tabata intervals on the treadmill: 14kph / 8.0% grade

Then swam 500m.

If anyone has any suggestions how to do oly lifts in this kind of environment, I would be forever grateful!

Man, I could listen to Coach talk all day long. Please bring back more footage!

BS: 255 lbs.

SP: 135 lbs.

DL: 345 lbs.

Total: 735 lbs.

#15 neil

good news you did the math wrong you actually got 700 not 690.

as for me, not so much CFT-695

SP-130

BS-245 (life time of quarter sqts screwed me)

DL-320

having long limbs helps for alot of stuff but pushing weight isnt one of them.

m/41/184

BS- 285 +15

SP- 125 +5

DL- 315 -15 got too greedy and failed @ 335

total: 725 +5

M/23/168lbs

It was nice to see the CFT up again, it has been a while since it was posted

Back squat - 305lbs (pr)

Shoulder Press - 155lbs -have been stuck on 155 for the last few CFT's

Deadlift - 415lbs (pr) - could of lift more but there wasnt any more weights avalaibel

CFT = 875 (pr)previous CFT 835

My Hands are Hamburger right now, So I Totaled Yesterday b ecause it was that or a 5k.

Back Squat 315#

Shoulder Press 165#

Deadlift 385#

Total is 865. I have been in the 900's before but just didnt have the juice yesterday.

I have a question.. When they totaled at the Original Games, they used a Formula to determine who had the most power. it helped level out the big guys and little guys, so it wasnt just a "Who has the most pounds"

Do we hav e a link to that formula. Id love to know it so I can figure my total power.

-Johnny D

Crossfit Pasadena

M/37/175

Just started the program yesterday. I've been ignoring strength training for years (not good) in a misguided attempt to focus on endurance training to keep my weight low. I really need to build these #s up:

squat - 195

press - 105 (injured my shoulder in the past so it's hard to push it on this one)

lift - 245

45/M/153#

670

BS 235, P 130, DL 305

Squat 100 Kg

Press 65 kg

Deadlift 180 kg

345 Kg total = 760.59 pounds

#38

1. PR- personal record

2. Correct me if I'm wrong but I think the correct CFT is each exercise gets three and only three attempts. You can warmup with any weight you want but once you start your lifting you only get three attempts. Lift what you think will be your absolute maximum for 1 rep. Not what you know you can do.

Hope that helps.

#40 grant

we are about the same height, weight, and age so you might be having some of same problems that I had with CF when I first started. check your diet "paleo/zone diet" has helped me immensely. if you are not making progress its probably diet, lack of sleep, undertraining, or over training. make sure you are getting enough fat, protein, and sleep to keep your lanky body building muscle. also you mentioned your scaling for form. thats important however dont focus on form so much that you lose you intensity. i think coach said during one of his CF radio apparences that "if we are constantly focusing on perfect form we will never push the limit on power output" power output and intensity being one in the same as stated by coach on a different occasion. bottom line do the WOD like a fight you dont stress about form very much in a fight, you know the correct form, now (WOD time) is time for intensity, power, and aggression in application of what you already know how to do. any actual cerified guys (or girls) want to chime in?

First CFT = 770

BS-285

SP-140 (PR)

DL-345 (PR)

Note to self: make the 800 lb club next time.

M/31/6'/194

BS 325 PR +10 (smith machine)

SP 175 PR +10

DL 405 NC

905

Going to try and get the CFT in tomorrow when I get to the firehouse tomorrow. Did Cindy today 12 rounds + 3 pull-ups. 1 round and 3 pull-ups better than last time.

M/32/5"9"/172#

No high bar for squats.

SP: 145, 155, 165(f) - same PR as last

DL: 245, 265, 275 - +10 pound PR

29 yr old/ Male/ 190#

355 - Deadlift

255 - Squat

155 - Press

Terrible leg strength due to avoidance in the past for squating. Never really knew how to perform the squat properly (Thank you Ripptoe).

Good day for me today:

CFT: 880 (PR by 50#!)

BS: 305 - 315 - 325 (PR)

SP: 150 - 155 (old PR) - 160 (F)

Deadlift: 375(PR) - 385(PR) - 400(PR)

I have finally broken the Deadlift Stalemate! I was stuck at 365 since June.

Yeah i'm from the purde west laf area. My buddy and I crossfit regularly and today we're lookin to crush that total this afternoon at the co rec.

#54 Andrew

if you were in a competition then you only get three lifts for each lift and the weight on the bar can never go down for each of the three lifts. if you're doing a cft for today you can take as many attempts as you want as long as you go in order (bs, p, dl).

#38 f-train

you build up in weight lighter to heavier until you fail.

good workout.

squat -275. solid rep. didnt have spotters, the inside of the rack, or mats down on my newly concreted gym. so i didnt want to push it. besides got some heavy squatting to do for my other workouts tomorrow.

ohp- finally hit 165 for 1. felt good. did a drop set with 135 for 7 reps.

deadlift- 295 x 5 x 3 reps.

then PU/dips/situps.

Vance

56/M/6'/200

PR since starting CF a few months ago. Last total was 685

285-DL, Couldn't lock out 300

120-SP(pr), Couldn't lock out 125

300-BS, Didn't have anymore weight, felt like 705 Total I could do more.

CFWU x3

BS: 210 PR

SP: 90

Deadlift: 240 PR

CFT: 540 PR

TOODLES! :)

In http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf Rippetoe says

"The order for performing the three lifts will be squat, press, and then deadlift."

He didn't give much of a reason for the order other than basically 'These are the rules', and even though he specifies a S(quat), P(ress), D(eadlift) order, he then talks about the fine points of the exercises using a PDS order.

How about experimenting by trying different orderings and seeing your results? Afterall, no one knows for sure in real life the order tasks will present themselves, so seems reasonable.

The 6 possible orders that Squat, Press, and Deadlift can present themselves are:

SPD

SDP

PSD

PDS

DSP

DPS

Justin

http://www.statisticool.com/weightedexercise.htm

BS:235

SP:115

DL:285

TTL:635

CFT 955#

Sq - 365, did 385 but not low enough.

SP - 185

Dead- 405, failed at 415.

37yom 6-01 208#

BS - 229

SP - 94 (so excited to get 99# (!!!) but my heals were slightly off the ground and I figured it probably didn't count that way)

DL - 280

M/65/6"2/220#

Squat 195

Press 75

Dead lift 215

485

Not proud of it but I keap hopeing that other seniors will post their results.

Come on I know your out there.

CFWU- 12 pu's @ 30 assist

BS- 90

PP (oops)-60

DL-115

Total- 265

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

out of the loop for a while...getting back in and can see what so much time off can do. straight up wimp!

CFWUx3

As Rx'd

BS: 235

SP: 135

DL: 275

Total: 645

Squat: 90-100-105pr

Press: 50-55(equals pr)-57.5(FAIL!)

Deadlift: 130-140(pr)-142.5(nope)

Total = 300kg = 660lbs I think that's up by 15kg. Sweet.

Need to get 50% stronger to get 1000lbs. that's about three years away!

Bw@ ~80kg

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

Back injury prevented me from squat and deadlift. Tried to do SP and got 165 easily, then failed on 185.

Injuries suck.

Followed up with some air squat, walking lunge, and d-u cycles; then with some push-up, dip, and dead-hang pull-ups.

Here's hoping I don't get another weekend warrior injury in flag football today...

M/52/175

Crossfit Total:

Back squat - 295

Press (sucks) - 150

Deadlifts - 350

Total = 795

Comment #71 - Terry be proud...I plan on being involved in Crossfit when I hit 65 and you have just given me another reason.

BS - 215

DL - 325

SP - 145

685 PR

wu 500 m run, 500 m row, 10 pull ups practice, 10 wallball 14#

SP 75#, failed x 2 at 95, easily did 95# pp

Back squats. 105, failed at 125

Dead lifts. 185 pr, failed at 205

30yo M 175lb 5’10”

CFWU x 3, 10 pull ups, 10 ring dips per round.

Squat Warm Up: 45lbs x 5–5 – 95lbs x 5 – 135lbs x 3 – 185lbs x 2

Squat Attempts: 225lbs x 1 – 245lbs x 1 – 255lbs x 1

Press Warm Up: 45lbs x 5–5 – 65lbs x 5 – 80lbs x 3 – 95lbs x 2

Press Attempts: 115lbs x 1 – 130lbs x 1 – 135lbs x 1

Deadlift Warm Up: 95lbs x 5–5 – 135lbs x 5 – 205lbs x 3 – 250lbs x 2

Deadlift Attempts: 315lbs x 1 – 335lbs x 1 – 350lbs x 1 PR

4 minutes rest per attempt.

Crossfit Total: 740 PR

Compared to 080813: 725

Foam roll after

oops, dead lift was 195 for pr

M/43/6'0"/175

Squat-265 PR probably could have done higher

Push Press-115 Shoulder pretty sore

Deadlift-300 PR failed at 305

680 Total

Obviously need more work on the upper body to even things out.

bw 165

subbed box squats

255x2x5

265x2

Crossfit Total

Back Squat: 365

Shoulder Press: 185

Deadlift: 370

Total: 920

wu 1000 m row

SP. 105 pr

BS 185 pr

DL 325 pr - that was all the weights we had

M/22/5'5"/155

Sq:225

SP:135

DL:265

=625

Weak, I'll do better next time.

M/50/6'3"

injured left quad in drunken fall two weekends ago, still recovering

so ....excuses out of the way

BS: 135

DL: 295

SP: 130 (PR)

___________

CFT: 555

I'm not trying to open a mean-spirited can of worms here, but I just discovered that at my gym, which will remain anonymous, that a fellow athlete has been taking, shall we say, pharmeceutical enhancers of the illegal variety. I'm not trying to rat this person out, but the person in question mentioned that at the games, conversations he/she had with certain people helped explain some of the amazing numbers you saw.

Will testing be apart of the games in the future? I'm offended on behalf of all those athletes who bust their butt, and would hate to see them get cheated out in the one true competition to judge the fittest man and woman. I'd love to hear everyone's thoughts.

Respectfully,

N

Squat 365

Press 165

Dead lift 375

CFT = 905

M/45/5'8"/145#

BS 305 325F 315F. 345 is PR

SP 150 160 165PR.

DL 315 330 340. 375 is PR

Total 810. 870 is PR

First squat felt easy, then blah.

Crossfit Total

Back squat - 325 lbs (PR)

Shoulder press - 155 lbs (PR)

Deadlift - 375 lbs

Total - 855 lbs

Tried for the illustrious 400 lbs on the deadlift. My PR is 395. Can't seem to get it. It's kind of frustrating.

First CFT. m/30/6'0/150

BS - 195

SP - 105

DL - 260

Total: 560

Getting back into the WODs after a few months off. Just not a good day...and I'm weak, so that didn't help either.

So, I'm on my 6th week of Crosfit, love it love it love it. Here's my problem... I'm finding myself demotivated. Here's what I mean. I'll get on the site, see the WOD and be completely ecstatic to go get it done. By the time it comes to go work out (usually at the end of the day) I'll be so worn out I have to use all of my mental strength to force myself to go to the gym or wherever to complete it. I'll usually get halfway through it and just not finish it. This has been going on since I came back from oral surgery. I know it's all mental and not physical, but I can't get over it. Maybe it's because things are winding down on deployment and everyone just wants to go home. I don't know... anyway, enough of the background, anyone out there have any advice? I don't have a CF buddy so I'm in this all on my own at least for the next month. I don't know if there could be any tips to help keep myself motivated or if this is just something I need to overcome myself, but I just feel better sharing this with my CF family. Thank you guys for being around. I really do love each and every person out there completing WODs with me. Crossfitters are a rare, extrodinary breed of the human species and I hold you all close to my heart.

Enough of the emotional crap, Grab the Kool Aid and GET SOME!

Back squat, 1 rep - 305

Shoulder Press, 1 rep - 135

Deadlift, 1 rep - 315

First CFT - 755

M/37/5'10"/183lbs

Squat:305lbs

Press:170lbs

Deadlift:365lbs (PR)

The deadlift is by far the greatest lift ever; I've gained so much strength with this lift that I would not give it up for anything in this world. Also, for all those out there that are just starting; don't give up, this is by far the greatest workout ever put together. Finally, for all of the service members (Soldiers, Sailors, Airmen, & Marines) out there that are wondering what CrossFit is all about; give it a shot, you will not be disappointed. I began CrossFitting (by this I mean that I started following the website WODs) roughly three months ago and the results have been incredible; unmatched by any other workout I've ever tried and I've tried a dozen or more.

Thanks Coach and the entire CrossFit staff.

respectfully,

Sergeant Major Olvera

U.S. Army

Not able to do the Total. Went for a 6 mile beah run, 100 8-Count Body Builders, & some PU's instead.

Get some, Go again!

M/34/5'11''/175

Squat-295

Press-155

DL-405

total 855

48/m/190

Squat: 305

Dead: 405

SP: 140

Total: 850

So I was post #13 and thanks to the motivation I got from another persons post telling me to "just do it" and do my first cross fit total, I did and now feel like I have a great measurement for my overall strength. I feel like my total is pathetic compared to most here, but I was never really athletic till I hit college, so here it is.

squat= 145

press= 95

lift= 200

TOTAL= 440!

m/20/6'3"/182

I LOVE CROSS FIT!!! THANK YOU ALL FOR THE MOTIVATION!

sorry I meant post #10....

BS: 265 (PR)

SP: 125 (PR)

DL: 305 (PR)

Total: 695

Squat: 235

Press: 115

Deadlift: 225

Total: 665 (PR +50 lbs!)

F/34/5'3"/123

Squat: 180 (PR)

Press: 75

Deadlift: 205 (PR)

Total: 460 (PR)

m/22/5'10/141

Squat: 216 (PR)

Press: 95 (PR)

Deadlift: 240 (PR)

Total: 551 (PR, 166 up from last time)

I didn't think my numbers were very high but it's a nice improvement over my last time.

bs: 285(pr)

sp: 140(pr)

dl: 355(pr)

Total: 780(pr) = 5 x bw

150 5'7.5" 33 yom

sq- 245 (pr)- below par

sp- 150 (pr)- legs locked

dl- 320 (pr)

shoeless, beltless, wrapless and strapless

looking forward to tomorrow!

M/36/69"/215

squat-351.5

shoulder press-171.5

deadlift-315

squat 286 lbs =130 kilos

deadlift 352 lbs = 160 kilos

shoulder press 133 = 60 kilos

cft= 771

m/26/602/200

230# Back squat, 1 rep

155# Shoulder Press, 1 rep

335# Deadlift, 1 rep

total=720

better than my last. need more work on my squat.

did alot of warm-ups this time.

Male/26yrs/6'0"/170lbs

260 Back squat, 1 rep

165 Shoulder Press, 1 rep

390 Deadlift, 1 rep

815 Total

Going to start a 13 week squat program to help get this number up....So probably not going to be doing the WOD as often as I'd like. Keep on keeping on to all.

#53 Erin

I think we all, from time to time, suffer from some degree of lack of motivation. And as the degree of this varies, so does the cause, but it's essentially 'not feeling like doing it.'

I, like you, train alone and there have been times over the years when I've had the same excitement at seeing the WOD, then the loss of motivation as the day progressed. I've not found a magic bullet to fix this emotion, but typically I just get mad at myself for being wimpy about it....and even call myself some colorful names. This is usually enough to don the workout clothes and head to the gym.

Once I start the WOD I usually don't lose interest, but I can sometimes post PR's just by channeling anger/irritation from a recent event or incident. Something as simple as the memory of being cut off in traffic by some jerk can be artificially magnified, and last week I actually used this to set a PR for 3X dead lifts. The incident itself was meaningless, but I used it to fuel something positive. It's kinda like what some athletes do when they hear about a benign, derogatory comment made by an opponent --> they use it as bulletin board motivation.

Keep pushing Erin. Set some goals. Push yourself. Do it for your Mom. Do it for the jerk in the gym. In other words, do it. Trust me, you'll feel so much better about yourself afterwards ~

I've definately neglected some heavy lifting due to lack of equipment but I did what I could today. After no heavy DL for almost 3 months I still pulled more than 400 lbs !!!

DL 404.5

SP 28 kg db's (no rack and I wanted to give this a shot anyway)

NO rack so no squat.

5 rounds for time of:

20kg (10kg db's in each hand) jumping squats x 10

HSPU x 5

4:40

Shoulder press- 180

Squat- 315

Deadlift- 415

squat 315 (pb)

press 175

dl 400

Total 890 (pb)

m33/172/5'9"

BS: 225

SP: 135

DL: 265

Total: 625

280 Squat

155 Shoulder Press

315 Deadlift

Total:750

Not bad. I think i hurt my neck doing the dead lift though. :(

squat 245 press 145 dead lift 295 (685), not very good your turn chief.....

M21/200/5'10"

BS= 365 (pb)

SP= 185

DL= 430

total= 980

niceeeeeeee

46/214/6'2"/m

Warm up

15 burpees

50 push ups

50 leg raises

6x3min sparring

3x3min ground sparring

at 30 percent power

Cft

squat

bar x8

29kgx3

69kgx3

109kgx1

139kgx missed

109kgx1 244lb

Shoulder press

60kgx1

64kgx1

70kgx1. 156lb

Deadlift

60kgx1

100kgx1

140kgx1

170kg missed

160kgx1 358

Total. 758lbs

335 PR

150 PR

375 PR

860 PR

Squat: 405

Shoulder Press: 205

Deadlift: 315

Total: 835

Very disappointed with the deadlift. Years of football and track definately helps with the squat.

After Crossfit Total, did 25 minutes of:

1 minute jump rope

12 hang-clean squat, 65lb

12 sit-ups

12 back extensions

7 pull-ups

bs 155

sp 70

dl 180

Total: 405

M/31/72"/201#

Shoulder Press 165

Squat 295

Deadlift 405

Total 865

Not bad. Disappointed in my squat. Crossfitting for only 1 month.

M/36/5'11"/172

Shoulder Press - 140# (PR)

Back Squat - 275# (PR)

Deadlift - 345# (PR)

Total - 760# (PR)

Second time doing this one...

Squat 255

Shoulder Press 105

Deadlift 265

Just Starting!!!

There is more to come.

RE: #88 Nikki

I've been thinking about that whole issue of performance enhancing supplements ever since someone was asking if Gillian was on the juice the other day and I think that for me, Crossfit is more than trying to have the fastest times or the heaviest weights - it's also about the community of great people as well as the fact that most crossfitters are going to live longer than the average Jim.

When branching the topic of performance enhancing supplements, I think that it is important to remember that for the average crossfitter, they will never hold "elite" or "firebreather" status - that is not to demean the efforts of anyone, but simply put, some people are genetically gifted for that sort of thing, whereas others (although absolutely tough as nails themselves!) just will never be able to reach that certain level.

That being said, the whole issue of steroids and such, I believe, should only really concern those within the elite circles of crossfit I think, because it only really concerns them (as athletes wanting to defend their records). Should testing be a part of the games? Why not. If it makes some people feel better, cool - and it just goes to give Crossfit even more credibility.

For me, I'm just a simpleton who enjoys the community, the workouts and the great feeling of accomplishment from the WODs.

I'm sure that other people feel differently about it in this day and age of instant gratification, but I'd reather live a longer, happier and healthier life with decent crossfit times rather than the potential alternative.

I apologize for the length of this post. Please feel free to critique.

Stay well,

Matt

DL: 295 pr

SP: 115

BS: 245 pr

t:655 pr

Great squat video. Helped me so much with the above. Thx you. Now need to work on those SPs.

Male, 30, 145lbs, 5'6"

I just resumed CrossFit yesterday after seven weeks of Starting Strength, so imagine my surprise on seeing a CFT today. Ha. Just my luck...

Back Squat: 185

After my 185 attempt, my ego got the best of me and tried to up it to 205 (as 185 seemed reasonable). That simply wasn't gonna happen. Rested and tried several more times, but couldn't get it above 185 again. Grrr. My hips (and calves) are stiff and sore fromt he sprints yesterday, and there was noticeable lack of mobility in my hips (and an unusual amount of b*tt wink).

Overhead Press: 115

Very happy with this. Tried for 120, and again, no go.

Deadlift: 254

Also quite pleased with this.

Total: 554

My question to the group here: how many times ones own body weight should be a goal? I was able to total 3.83 times my current body weight. I factored a bunch of folks (all men) here (who include their weight) and the average appears to be about 4x ones body weight. For me at 145, I guess I should be aiming for at least 580 assuming that average.

It seems a lot of folks are aiming for 1000, but this all seems very connected to body weight, and the 1000 goal may not be reasonable for a 150 pound individual (then again, it's worth shooting for the moon!)

Crossfit Total

BS= 310

SP=195

DL=340

total= 845

37 M/177/5'11"

CFT= 710 off 60 from PR

BS- 255 : (

SP- 150 matched PR

DL- 315 new PR

Off to do some hiking on Stone Mountain later.....

38m/6/183

wod as rx'd since 5/22/08

total 850

squat 310 tied pr

press 145 weak

dead 395 pr (prev pr 380)

M/33/6'3"/190

BS=285

SP=145

DL=305

GO FROGS!

661 (235, 126, 300) BW = 153

not my best day.

BS 305

SP 145

DL 365

Totla 810

========================

Backsquat- 340(pr)

Shoulder press-205(pr)

Deadlift- 385(pr)

total=930(pr)

========================

BS 295

SP 185

DL 405

TOT 885

(up 50lbs from august)

"The Glove"

10 Burpees

15 Thrusters

20 Sumo Deadlift Highpull

25 Sit-ups

30 Bench Press

25 Sit-ups

20 Sumo-DeadLift Highpull

15 Thrusters

10 Burpees

I did this instead because I did my CFT last week. Lol. This workout was crazy. I used a 115lb barbell for a time of 6:45. Good Luck if anyone tries this. I loved it.

Back squat-245

Shoulder press-125

Deadlift-300

Total: 670

I only have 300 in weight right now. I know I could deadlift more but I'm not sure how much. I did sets of 3 at 300#.

m/31/155/5'6

BS 165

SP 115

DL 245

total 525

225 bs

135 sp

225 dl

585 total

M/38/150

F/23/145

155 bs

80 sp

165 dl

400 total, compared to 365 last time!

46/m/173

CFT=800 Not a pr but happy that my back was able to handle it.

It may be time for a little Mark Rippetoe for me.

This is my worst total ever

Squat: I couldn't even manage a 1rm, I had to do 3 sets of 3 at 185

Press: 105

Deadlift: failed at 315, couldn't even lift 275.

Total: 290. Ouch

315,160,385=860 Not my best...

Just to be frank here, If you can deadlift a weight, or squat a weight, you can do the other with at least that amount.

For instance, if someone can DL 300lbs, he should be able to squat at least that amount. Usually the DL is a little bit lower actually because the grip is involved (not so in my case, but a competition legal squat is a mother effer). Just my opinion and what I've been taught.

SQ- 315 (+5)

SP- 165 (+10)

DL- 370 (+5)

TOTAL- 850 (+20)

29/m/5'11"/200

BS - 415(PR)

SP - 185

DL - 445(PR)

CFT - 1045 (PR)

M/19/5'10/71kg

i was really looking forward to this workout

Squat: 130kg

Shoulder Press: 70kg

Deadlift: 160kg

Total: 360kg = 794lbs

I was so happy with my deadlift, really put a smile on my face.

Good day

Whats next?

37M/5'10"/166#

Warm-up: 3:03 row (800m); BSx1: 45-135-225-245; SPx1: 45-135-145; DLx1: 135-225-275-345.

As Rx: BS 275 + SP 155 + DL 395 (PR) = 825 (PR)

Cool-down: hamstrings stretching; CFWU - 1 rnd; foam roll.

Intermediate. BS to 11-inch box. Experimented w/drinking caffeine before & during WOD. Getting a PR on the DL means I’ll prob do that again.

BW 173

Squat- 365

Press- 175

Deadlift- 425

Total: 965 PR

m/19/160/5'9"

squat-245

press-140

deadlift-305

missed this last time but from the time before that improved 5 pounds on press and 10 pounds on deadlift. Hope to see more strength work outs before next one so I can see improvement.

M/25/170

CFT

Squat - 270

Shoulder Press - 135

Deadlift - 340

Total = 745

45lb Improvement.

M/230/28

SP-195

BS-425

DL-475

total-1095

I have lost about 130 pounds off of my CFT total but I have also lost 30 pounds of bodyweight. Does this sound like an accurate loss?

26/M/6'2"/205

DL: 331,353,373(f)

SP: 125,135(f),135

BS: 235, 255(PR),270(f)

CFT: 743 PR by 11

M/22/155/5'6"

Shoulder Press - 135

Deadlift - 315

Squat - 400

Total - 850

19/5"10/182

Squat: 385

Press: 185

Deadlift: 435

Total: 1005

First time doing CrossFit Total.

21/M/165

180+bar

70+bar

190+bar

They say that bar was 45lbs, but it felt a lot lighter. If it really was, the totals are:

225

115 (PR)

235

BS 275

DL 365

SP 160

TOT 800

Just wanted to give a HUGE thanks to Jeremy & Nicole at CrossFit Hampton Roads. Great facility, great group of athletes! Keep up the awesome work.

Tattoo Nicky~

Thanks for sending Jeff to JBCF! Guy is an absolute beast! Good times, good times! Hope all is well brother!

Don't forget to tune into crossfit radio tomorrow as Jeannie from JEANNIES BEACH CROSSFIT will be interviewed along with a few other VIF (females)!

Seriously, I am always giving her and her affiliate such props on here, and a number of people now, AllisonNYC, Handsome Jack, Tattoo Nicky can all attest to WHY I pump her and her place up so much! Tune in and listen to WHY, right from the cats mouth, there is so much to give props too!

For those of you in the virginia beach area or visiting that have yet to come in for a workout...you really are selling yourselves short!

Click on my name, check out her site, and stop by and get your a$$ kicked!

No CFT for me today. Sore as heck. Recooping. Tough bon voyage workout tomorrow apres CFR.

Have a great day!

~J~

Train Hard and Push Through "IT"!

Tattoo Nicky~

Thanks for sending Jeff to JBCF! Guy is an absolute beast! Good times, good times! Hope all is well brother!

Don't forget to tune into crossfit radio tomorrow as Jeannie from JEANNIES BEACH CROSSFIT will be interviewed along with a few other VIF (females)!

Seriously, I am always giving her and her affiliate such props on here, and a number of people now, AllisonNYC, Handsome Jack, Tattoo Nicky can all attest to WHY I pump her and her place up so much! Tune in and listen to WHY, right from the cats mouth, there is so much to give props too!

For those of you in the virginia beach area or visiting that have yet to come in for a workout...you really are selling yourselves short!

Click on my name, check out her site, and stop by and get your a$$ kicked!

No CFT for me today. Sore as heck. Recooping. Tough bon voyage workout tomorrow apres CFR.

Have a great day!

~J~

Train Hard and Push Through "IT"!

m/27/200#/5'11"

squat-285

press-175

deadlift-300x4

HOOO-RAAA!

Was real worried I'd be down for the first time, since I haven't lifted much lately, been in hospital twice, work has been hectic. Not a bit of it.

BS: 150kg/330lbs (PB from 145kg)

SP: 67.5kg/148lbs (PB from 62.5kg)

DL: 165kg/363lbs (PB from 140kg!!)

CFT: 843 up from 766

THANKS, COACH!!!

m/31/230/68"

BS 315 (working on form, trying to go lower)

SP 195 (pr)

DL 405 (pr)

total= 915

BS 261#

SP 130#

DL 386#

Total 777#

3 attempts only/lift, finished in just over 1 hour.

43/m/178#

Wow! A picture from the cert that I attended!

I went off map today and did the following from Coach Rut's site: how many rounds in 20 minutes can you do of: 20 turkish getups/20 pushups. Well, I got four rounds, plus 10 getups.

33 yom 220 bwt

cfwux3rdsx15reps of ring dips,pu's,push-ups, abmat situps, back ext's

power clean to push press 7 sets of 1

175/185/190/195/200/205/210 failed on push press

deadlift 7 sets of 1

365/385/405/425/435/440/405

20/m/172

Back Squat - 365 (PR)

Shoulder Press - 190 (PR)

Deadlift - 385

Total - 940 (PR)

I really need to work on my deadlift. It's definitely the weak link in my total.

Shoulder Press 105# (PR by 5#)

Deadlift 225# (PR by 10#)

Squat 165# (No PR, it's 185#, just wanted to do enough to break 500#)

Total: 505#

m/5'3"/155/28

BS 295

SP 150

DL 275

Total 720

Squat 195

Press 135

DL 245

Total: 575lbs

M/39/6'/245

squat: 275

shoulder press 175

deadlift: 365

815

M/34/6'2/255

Squat: 385

Shoulder press: 155 (Weak!)

Deadlift: 405

945

1000lb club here I come! I will destroy these numbers by the next go round!

Back squat: 275

Shoulder Press: 155

Deadlift: 315

Total: 745

m / 170

Squat

185

Press

155

DL

275

I am reading Starting Strength, and I am working on my form. Old squat PR of 315 is no longer valid because it was only a half-squat. I could only do 185 for a full squat. DL was light because my lower back has been sore.

30/M/180

Squat: 300

Press: 165

DL: 350

Total: 815

Squat: 295

Shoulder Press: 170

Dead Lift: 365

Total: 830

22.m.137.65"

as rx'd

Back Squat: 315(PR)

Shoulder Press: 145(PR)

Deadlift: 325(PR)

Total: 785(PR)

Last Time

Back Squat: 315

Shoulder Press: 140

Deadlift: 325

Total: 780

m/6'1''/170/20

BS: 235

SP: 115

DL: 285

TOTAL: 635

Squat - 350

Press - 176

Deadlift - 430.5

CFT - 956.5

M/5'8"/162lbs

BS-DNF (knee pain)

SP-145

DL-345 pr

Sets of low reps of each exercise, increasing to one rep max for each.

BS: 225

SP: 155

DL: 305

CFT: 685

First time to do this. I was working out alone and I was hyper-paranoid about injury. Will do better next time AND have a spotter. Hopefully that will help my mental game.

I can tell you already that this program is working. My legs have always suffered with strength, but I haven't been cheating on them with Crossfit and it shows. The total weight may not seem like much, but for me it felt good. I feel confident that I will see great gains in weight (with proper form) the next time this rolls around.

A little disappointed by today's result:

Squat 245, 10 lbs below all time best

Press 125, 5 lbs below

Dead 335, 10 lbs below

Total 705. Will start to supplement some heavy work more often.

ref: #186, I did several 225lb squats, but never maxed. Next time will show improvement...

Press = 135

Back Squat = 245

Deadlift = 315

Total = 695 PR!

Semper Fi

820 strict form throughout

F/142/31

BS: 255, up 30lbs

SP: 90, up 5lbs

DL: 275, up 70lbs

Total 620(pr)! Up from 515 last time!!

Jodi (F/30/107)

Deadlifts

45x5

135x1

185x1

225x1

250x1

270x1

Rack Pulls

270x1 - 8.75 inches

270x1 - 7.5 inches

270x1 - 7.5 inches

Romanian Deadlifts

135x3

185x3

205x3 (PR)

Everything felt good today. Glad I switched deadlift day to Saturday.

M/ 26/ 74"/ 200 lbs.

Squat - 294.5

Press - 168

Deadlift - 426.5

Had mixed lbs./kg plates, hence all the f'd up weights.

#193

Total: 889 (PR by 44 lbs.)

m/28/180#

back squat 255

shoulder Press 140

Deadlift 285

total 690#

bw-194

squat - 320

press - 120

dead - 275

CrossFit Total - 715

made up my 5k. tired of it hanging over my head and nice days in northern mt are numbered.

32:20

ran 70ish% of max 2 min/walk 1 min the whole way.

beat my steady slow jog 5k by 50 seconds. getting worse on my distance running. hoping tomorrow's not michael.

m/38/205

squat 285

press 145

deadlift 335

total 765

CFT:

SP: 80kgs,

back squat: 165kgs,

deadlift: 220kgs

BW: 89kgs, 23 years old.

cf total: 1024lbs= crossed the "advanced" barrier!

M/39/5'6"/193

Could have gone a little further on DL - ran out of time.

SQ - 295

SP - 205 (smith) - got to 150 dumbbells and had a bear of a time getting them into position

DL - 325 (probably could've gone 345)

Total - 825.

I guess I did ok, not really impressed with my Squat I can do more! Was also surprised that I didn't do more on my press!?

5'5 Female 145lbs

Back Squat 235

Shoulder Press 95

Deadlift 195

___________________

Total 525

Not bad right?

Screwed this up. Did clean instead of shoulder press.

CFWU x 2

I did a few warm ups for each of these before going all out.

Squat-135,185,225, 245 (pr)

DL-135, 225, 315 (pr) my grip always gives out

Clean- 135, 155 (pr)

I would put my shoulder press somewhere around 180, but I will have to try it to find out.

M/25/6'1/175

CFWU

BS: 245#

SP: 115# (failed on 135#; should have attempted 125# instead)

DL: 225# (failed on 275#; was able to do 250# x 3 the other day, so this was upsetting)

Total: 585

Well, I guess it's a starting point. Next time this WOD rolls around, I'd like to get 275#, 135#, and 275#, respectively.

33/F/5'10"/145

Hahaha! Terrible CFT today! It's funny; when my lifts are up, my performance slows down. I've had a lot of power/speed PR's lately, but my raw strength stuff in in the toilet! Blech! I need to figure out how to get my lift numbers back up...

BS: 225 (match old PR)

SP: 90 (-12 from PR)

DL: 253 (-22 from PR)

TOTAL = 568 (-26 from PR)

Back Squat, 275# (PR)

Shoulder Press, 115#

Deadlift, 315# (PR)

CrossFit Total: 705 points (PR)

Back squat 80kg (176lb)

Shoulder Press 32.5 kg (71.5lb)

Dead Lift 100kg (220lb)

Total 467.5

Hurt my back on the DL. Did not warm up enough. My own stupid fault.

Sore fun

Squat= 230PR

shoulder press= 95pr (i really need to work on the shoulders)

deadlift= 265PR (destroyed old pr by at least 60lbs)

i was worried that i wouldnt be able to break 500, i destroyed that prediction for a total of 590! what a great day, 600 here i come!

Back squat 195lb

Shoulder press 105lb

Deadlift 315 lb

Total 615 lb

PR!

been a while.

1/3/2008: 739 PR (328,124 PR,287 PR)

4/7/2008 817 PR (308.647, 134 PR,374.785 PR)

5/30/2008 850.7 PR (301.6,147.3 PR 401.832 PR

10/25/2008 812 (294, 144, 374)

back slid a bit - but I'm 11 lbs lighter than last time and still ramping up after coming off a big injury so I'll take it!

M/40/181

CF Total

Squat - 300 (twice missed at 325)

Press - 155 (missed 160)

Dead - 345

Total - 800

F/20/5'6"/130

BS 105 PR

SP 80

DL 150 PR

Total: 335 PR

M/32/6'/186

This was my first weighted back squat ever and because of that I sorta got scared that I wouldn't be able to recover if I made any mistakes. Thanks to Mark Rippetoe and his many great videos on form and proper technique.

BS – 205 First Ever

SP – 115

DL – 275 (PR)

Total: 595

Shoulder still bothering me, but didn't do too bad.

BS - 245

SP - 155

DL - 365

Total: 765

Aloha,

Jordan

44/6'1"/185

mr. joshua as rx'd: 19:55

ghd sit ups: 30 30 20-5-5 20-5-5 30

deadlifts: 15 15 10-5 10-5 10-5

rounds were approx. 3:00 4:00 4:00 4:15 4:40

"modified CFT" due to lack of squat rack and iron plates

FS - 155 x 2

SP - 105

DL - 215

BS- 185

SP- 125

DL- 275

TOTAL 585

Finally got the 1000cft, woo hoo!

bs 395

sp 190

dl 435

cft 1020

40/m/190

BS:270

SP:180

DL:270

CFT=720

RE: Sailor Erin

Someone once told me that if there is anything I really want to do, have been talking about for awhile, etc, then what I need to do is turn my "shoulds" into "musts."

Oh, and for me I find that after work I can't go home, sit/lay down, or do any typically "winding down" type activities. I just have to go straight to the gym. Then I nip that post-work tiredness in the butt, get energized while at the gym, and then have energy for other stuff the rest of the evening.

Are you feeling really fatigued? Could be how you're eating, I know my diet directly affects my mood on an hour to hour basis.

squat: 335

press: 185

dl: 460

Total: 980

M/6'1"/215 lbs/29

F/22/5'6"/140

Back Squat - 225 - up 18 from old PR

Shoulder Press - 85 - up 5 from old PR

Deadlift - 242 - down 18 from old PR

Total - 552

Spent myself on the Back Squat, took too long to do the workout...next time must be more efficient!

M/22/6'2.5"/212

Back Squat - 245

Shoulder Press - 135

Deadlift - 295

Clean and Jerk - 160

I could have done 20 more on all of these, and I would have if I hadn't rammed my knee into a pole yesterday as I got off the bus.

37/m/5'11/160

c&j+fs: 6x1 128#

subbed fs of bs

fs-145-155f-160f (very disappointing)

sp-105-115f-115f

dl-248-253f-253

total 503#

3 attempts, comp. style

Squat: 355

Shoulder Press: 225

Deadlift: 435

Total: 1015

Not a Pr on anything, next time maybe.

Squat: 305 (PR by 5)

Press: 155

Deadlift: 380

Total: 840

S 335 (tied PR)

SP 145 (-10 PR)

DL 365 (-30 PR)

CFT 845

At MacDill on a Sat eve

35m/170/68"

Watch out Khalipa, I am not that far behind you

CrossFit Total

Where are all the ladies today? I scanned the posts and I think it was more male dominated than usual.

Joe

BS - 200 PR

SP - 101

DL - 279 PR

Total - 580 PR

Nancy - 38F 5'1" 103

BS - 115.5 PR

SP - 51.5 PR

DL - 131 PR

Total - 298 PR

Nancy, my wife, is my only trainee. Her CFT increased by 16%!!! Mine increased by 3%. I might be a better trainer than athlete.

BS - 315

SP - 175

DL - 425

TOTAL = 915

25/m/5'11"/175

Squat=315 sucked ticked me off for other two though

SP=155PR

DL=315PR

Khalipa- Did you check out the CHEK website?

M/28/160lbs/5'8"

Squat-275lbs. Tied PR

Press-145lbs. Tied PR

Deadlift-295lbs. Old PR 315lbs

Total-715

Was doing the RKC program when I PR in DL

I feel my overall fitness level is higher with minimal strength loss. Tension=Strength. Practice High Tension Exercises

"Starting Strength" WO

Mark Theresa

Back Squats 185 145

Press 95 60

Dead Lift 255 215

Back Squat: 305

Shoulder Press: 145

Deadlift: 365

TOTAL: 815

m/ 165/ 34

squat 300

shoulder press 170

deadlift 365

total- 835

other than shoulder press, making gains in squat and DL

28/m/175

bs: 210

sp: 130

dl: 302 (all weight I have)

total: 642

M/46/145

CFWU3

BS: 135x10, 155x5, 185x5 205x3, 215, 225, 230 PR (+5)

SP: 95x5, 115x3, 125, 130, 135(f) (+5 over last)

DL: 185x5, 225x5, 245x2, 265, 270, 275 PR (+5)

CFT = 635 (+15)

Post: 135x5 squat cleans

finally! a named workout that i have enough stats to do a real matrix. This is something that i've wanted to try for a while - hope it is useful.

CrossFit Total Median Performance by age/gender groups.

**********Men*******Women

ALL*****781*********465

U19*****645*********n/a

20-30***809*********495

30-40***790*********475

40-50***745*********450

50-60***615*********330 (one entry)

60+ ****N/A*********N/A

Men 60+

Position Pounds Gender Approx. Age Bodyweight CF Gym Affiliation

Mike Robinson 715 M 62 190 Crossfit Results

Mike Erickson 670 M 60 157 Diablo CrossFit

I'd love to have more senior and women's data to round out this table - as always more data more better.

I've got "real time" standings on the logsitall home page.

-bill patton

Had a bad day

BS - 335

Shoulder Press - 175

Deadlift - 415

Back squat: 305 (tied PR).

Press: stopped after a few warmup sets. Shoulder not feeling good after the squats. I really need to find some good stretches for that.

Deadlift: 419 (PR).

King kong here I come!

Squat 300

Shoulder press 140 pr

Dead lift 319 pr

total 759 pr

Slowly but surely increasing

Form was solid, I think

BS: 295

Press: 165

DL: 385

Total: 845

m/47/175

BS- 235

SP- 130

DL- 315

Total- 680

CFWU

SP - 155 (tied PR)

BS - 315 new PR (old was 285)

DL - 335 (10lbs under PR - sapped of energy)

Total - 805 - new PR (beat 780)

Squat 275 pr

Press 120

Deadlift 325 pr

Total 720 pr

Press has gone down recently, but that may be from doing the burpee challenge and not letting my shoulders have any rest time.

M/20/200/6'4"

BS - 205

SP - 125

DL - 255

(All PRs!)

Total: 585

Shooting for 600+ next time.

M/22/180/5'10

Squat: 250(PR)

Press: 140(PR)

Deadlift: 353(PR)

Total: 743 (PR)

Got all PRs, was hoping that my Press would have gone up more, only went up five pounds, but oh well. Tried to squat 265 and failed, so dropped the weight. Previous PR for that was 225. DL old PR was 331, I like doing the DL because the bumper plates are in KG and I'm not really sure how much I'm lifting, makes it more interesting cause I never know what I got for DL until I get home and find a conversion calculator.

Squat: 245

Press: 120

DL: 315

Total: 680 (pr by 50#)!

Wow. did not expect that. Heavy stress at work over last couple of weeks (bad stress) and just got home tonite feeling low energy.

Took a week off after Mr.Joshua (after 18 weeks on) and this is my first week back (2nd cycle). Nice stuff. I definitely won't be as hesitant to take a week off next time!

Had pr's on all three lifts today. Getting closer to may goal of 700.

havent done this in a while, but did:

285 - Sq

135 - SP

225 - DL

= 645... DL is low because my back keeps tightening up...

m/19/145/66''

rx'd 815

i was really disappointed with my deadlift, but my total did ok. about 10 more than last time

squat - 300

shoulder press - 165

deadlift - 350

bwt:198

out of town no weights only 15lb med ball so...

10 rounds

10 alternating push ups one hand on ball switch

10 front squats with ball

7:40

wow improv can really hurt

M/29/195/6'

CFWU x 3

Squat 260

Press 130

Deadlift 315

Total 705 (PR)

32/m/170

pres x115

squat x385

dl x405

total x905

did yesterdays wod prior to todays wod...

Bwt: 135

BS: 245

SP: 120

DL: 320

CFT: 685(pr + 35)

-dave

squat: 185 (tried 195, f)

press: 95 (tried 105, f)

dl: 225 (pr)

overall not pleased. sigh . . .

3, 2, 1 . . .

29/m/5'8"/160

BS 245

SP 135

DL 335

Total 715

First Cross Fit Total, very interesting. I already knew my squatting needed work, this just proves it.

BS 200, 215, 220f

SP 115, 125, 130

DL 295, 305, 310

655

Ten lbs. below PR. Finally met the legendary Dave and Belinda today in person--two of the finest Crossfitters on the planet; and what a beautiful garage-gym!

27/m/181

BS 300(pr)

SP 165(pr)

DL 350(pr)

CFT 815(pr)

m/170/5'11"/29

BS: 320#

SP: 145#

DL: 340#

no PRs today :^(

m/41/162/6'

as rx'd:

Squat: 265 lbs

Shoulder Press: 115 lbs

Deadlift: 315 lbs

BS: 310(PR)

SP: 145(PR)

DL: 355(PR)

TOTAL: 810

21/M/6'/170

Squat: 190lbs

Shoulder Press: 135lbs

Deadlift: 270lbs

Total: 595

Have always struggled with squats. Interested to see how this program will help with my leg strength.

SP: 175

SQ: 315

DL: 385

match pr on all

875 new pr

865 old

#14 Jeff:

Totally agree with you. Number one concern at a gym should be safety, and it can't be successfully executed if the trainer isn't knowledgeable and focused.

m/33/180/5'9"

BS 335

SP 155

DL 355

warmup - 3 x 10 glute bridges/squats/burpees

My first Crossfit Total

Back Squat: 3 x 128; 2 x 178; 2 x 198; 1 x 218; 1x 228; 1 x 248. With a rack or spotters, I'm sure I could have gone a bit higher. No sense pushing it, esp. with no one else home.

Shoulder Press: 5 x 78; 1 x 98; 1 x 108; 1 x 118; 1 x 128. Torn rotator cuff (I think) hurt like hell on these.

Deadlift: 3 x 178; 1 x 228; 1 x 268; 1 x 288; 1 x 298; 1 x 308; 1 x 318; 1 x 328. My pr is 345...I fizzled out on these. Maybe the effect of doing the squat & shoulder press first?

Crossfit Total: 704

I'm glad I got over 700, but the deadlift should have been better.

m/48/178

BS: 280 (pr)

SP: 155 (pr)

DL: 355

CFT: 790

My deadlift form is much improved, I should be getting a nice big PR soon...

MGySgt. USMC M/47/6'2"/200

Coach, I am still getting frustrated and humbled.

SP PR is 145 Today 135 = -10

SQ PR was 250 Today 265 = +15 New PR

DL PR is 375 Today 365 = -10

Previous 760 Today 765 = New PR

Today I completed day 34 of my Double Under / Burpee Challenge.

Thank you for all that you've done, especially the part where you keep kickin my butt.

OooRahh CrossFit

M/23/150 GregAWu

Back Squat - 285

Standing Press - 135

Deadlift - 385

Total 805

36 y/o male, 149#, 68"

CFWU

WOD Back Squat 215, Shoulder Press 120, Dead Lift 255.

Total 590

Steve

M/46/172

BS 275 Failed on 285

SP 150 Stuck at 150

DL 305 New Pr

M18 bwt 170

back squat 320

shoulder press 160

deadlift 350

total 830 (PR by 95 pounds!!!)

ok, 5'8"/172/35

sqt: 255

shpr: 155

dlft: 275

total: 685

i love this stuff. i just hope to get close to the 1000lb club soon.

M/27/5'10"/165

Squat: 245

Press: 150

Dead: 305

Total: 700

48/m/145

BS-215

SP-130-pr

DL-275

------

TL-620

BS 265

SP 135 pr is 145

DL 345 pr is 365

total 745

CFWU x2 (subbed empty bar back squats for OHS, +5 push-ups per round)

CrossFit Total:

Back squat 120

Shoulder press 50

Deadlift 165

Total: 335

Have definitely lost ground due to not working out regularly. Need to get back into it steadily. Used my new rack and olympic bar plus rubber bumper plates today--hoo-ah!

F/59/5'6"/133

225/120/285 = 630

same as the last few times. Didn't help that I tweaked my back on the next to last sets of squats.

3 sets split good mornings 70lbs

3 sets push jerks 75lbs

back squat - 200 lbs

shoulder press - 135 lbs

deadlift - 215

total weight = 550

19 year old, 185 lbs, male

22/M/170

BS: 335

SP: 165

DL: 345...weak - wtf

CFT 845

(last cft was bs-315 sp-155 dl-375)

BS- 185, 195, 200 (PR)

SP- 115, 120, 122

DL- 275, 285, 295

Total- 615(PR)

BS: 375

SP: 190 PR

DL: 515 PR

36 M 170

Squat- 315(PR)

Press- 180

Dead- 375

CFT- 870(PR)

Coach, Lauren, Joey, Eddie, and Jeff- It was great meeting all you guys today down at Freedom Fitness. Thanks for everything!

Dave

22/M/5'11/175

BS- 365

SP- 150

DL- 355

Total= 870

Hadn't maxed on any of these 3 for well over a month, so I'm very pleased with my numbers. Great job to everyone else, keep it up!!!

age 42

bwt 215#

Back Squats: 425#

Shoulder Press: 185#

Dead Lift: 425#

TOTAL: 1035#

bwt 185

BS: 385 PR

SP: 185 PR

DL: 400 PR

CFT: 970 PR

Back Squat 325

Shoulder Press 165

Deadlift 381

Total 871

M/34/180/6'0"

My first crossfit total: 715

BS:

255

265

275 (f)

SP:

115

125

135 (f)

DL:

305

325

355 (f) I was running out of weights and had no option but to jump to 355...

cfwu x 1

245lb squat

125lb shoulder press

313lb deadlift

683lbs CFT

m/39/205

BS 235

SP 135

DL 275

27 yom 6'2" 155#

Pre: CFWU x3(35# kb swings 1 hand, pullups, ring dips, kb pushups, squats)

WOD:

BS: 225 (pr by 10#)

SP: 125 (old pr, 130f)

DL: 315 (pr-5, 325f)

665

PR with the squat, but down a few pounds on the other lifts. Gotta start doing more heavy squats to get that number up.

m/190/6'1/28

bs=275

dl=325

sp=165

total=765

My first

BS: 295 (110kg)

SP: 147 (55kg)

DL: 281 (105kg)

TOTAL: 723 (270kg)

845 - SQ 275, Press 165, DL 405

prev 860

BS: 315

SP: 155

DL: 415

Total: 885

Overall PR, but way off the mark on BS and SP. Weird!

M/170/25/5"10

Squat: 305

MP: 135 (tried 145, failed so turned into push press and got it)

DL: 315 (PR)

Messed Around:

Bench: 245

Standing Tricep Push: 90lbs 2 reps

Curl: 55lb 1 rep, 60lb used back slightly

30/M/77kg

SQ 110kg

SP 55kg

DL 150kg

Total 315kg (694)

My overhead pressing needs plenty of work!

33/m/198#

My total is down from 1294 to 1274 after losing 30 pounds of excess body fat. It's OK. My Fran time is down too.......from 5+ to 2:48. I'll take it.

Squat 475

Shoulder Press 234

Deadlift 565

27yo/Male/147 pound bw

Press: 185 pounds

Squat: 285

Deadlift: 385

BS 305

SP 185

DL 315

CFT 805

m/40/5'11"/215

BS 325

SP 165

DL 345

Total 835

PR by 30

33/M/181/6'00"

CFT:

BS: 245, 255, 265(f)

SP: 135, 155 (Barely missed), 155 (f)

DL: 345, 365, 375(f)

TOTAL: 755

(4.17)

Dan D.

www.CrossFitStickers.com

Squat: 300lb

Press: 160lb (attempted 170 on 3rd lift and failed)

Deadlift: 325lb (think I still had some left but no more tries)

Total: 785lb

M\43\190

660 total (PR)

BS 255

SP 110

DL 295

Had more in the tank on the DL....squats definately need work and stopped DEAD on the SP's

First crossfit total did not have rack for press.

170lbs back squat- 275lbs deadlift- ??? press

Mart

m/42/205/5'11

as rx'd (heart wasn't there today)

BS: 225,275,315,365(F), 365 PR(+20)

DL: 225,315,405(F),405(F),405 (-10)

SP: 135,155(f),155 (0)

Total:925

last cftotal:

BS 345 PR (+30) failed at 355

SP 155 PR (+10) Shoulder pain prevented more

DL 415 PR (+10) lost form

squat: 315 failed at 335

shoulder press: 165 failed at 185

deadlift: 315 2nd try

total: 795

i am not showing nearly as much improvement on the heavy weights as I am the other w.o. i am hoping that after my weight stablizes i will enjoy some better gains

goal for next time is 335/185/335 total: 855

M/27/6'/200

797 total

squat - 300

SP - 154

DL - 343

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

37y/o m 5'8" 178

Squat: 125kg 275#

Press: 65 kg 143#

D.L : 155kg 341#

total: 345kg 759#

$$$$$$$$$$$$$$$$$$$$$$$$$$$$

M/25/136/5'11"

SP-125(PR)

SQ-205(PR)

DL-275(PR)

Total 605

SP 135

BS 205

DL 345

CFT 685

m/31/5'9"/167

SQ - 265 (down by 20)

SP - 135

DL - 315 (down by 25)

715

I have officially hit a WALL!!!!!!!!

30/m/5'10"/215

BS: 335

SP: 175

DL: 405 (wasn't pretty)

Total : 915

32/m/225

DL 405

SP 205

BS 315

Total 925

PR's in every category..... didn't really push myself hard enough last time was still getting familiar with oly lifts and form.

Back squat 295

Shoulder Press 129

Deadlift 307

TOTAL 731

squat: 255 (PR)

shoulder press: 105 (PR)

dl: 275 (PR)

Total: 635

Did this after the 4x400 workout

BS: 264 (PR by 22)

SP: 143 (PR by 33)

DL: 297 (PR by 33)

Total: 704 (bettered last time by 88lbs)

BS 125kg PR

SP 60kg

DL 145kg PR

total: 330kg, PR up form 307,5kg

BS 245

SP 115 PR (never tried it before)

DL 285 (PR)

Total 645

still down from my BS PR of 275 1.5yrs ago. will get my total up soon.

30/m/195

BS 290

SP 130

DL 330

CFT 750

m/190/5'11

bs - 420

sp - 185

dl - 466

total - 1071

dl-345

sp-185

bs-295

total-825

AMRAP in about 60 minutes.

Take surfing lesson.

Double-arm paddle out 200 m to turn around point. Turn board around, and paddle hard to catch wave.

Ride wave 100+ m back towards shore.

Completed 3 successfully and about 4 attempts where I fell into the water. Failed to catch wave many times.

Last Time:

S- 240, 245, 250 [-15 PR]

P- 125, 130, 135(F) [-5 PR]

D- 275, 285 (F), 280 (F) [-50 PR]

Total: 655

This Time:

S- 250, 255 (wobbly), 260 [-5 PR]

P- 125, x, x [-10 PR]

D- 275, x, x [-50 PR]

Total: 660

Last time I made a note to myself to add heavy Deads into my workouts ... Obviously, I didn't pay attention to my own advice.

m/33/5'11/173

255/120/280(pr)=655

43/6'00"/238

BS 365

DL 365

SP 185

Couldn't seem to get anywhere today 50# below PR.

Squat: 225

Press: 135

DLift: 330PR

==========

Total: 690

Failed squat down all the way at 315. Did 360 last time, but definitely not A2A.

Failed press 150 (last time PR)

m/36/185

Did on 10/25. Have been sick and had a sore back, so took it easy on BS and DL

Total=605

SP=135 (failed at 140)

BS=185

DL=285

Weight: 185

BS: 255

PP: 145

DL: 365

765

I want to break 800 so badly. 2 months.

correction to my post earlier as follows (BS 355 (PR+10) after failing 365, Total 915

m/42/205/5'11

as rx'd (heart wasn't there today)

BS: 225,275,315,365(F), 365 PR(+20)

DL: 225,315,405(F),405(F),405 (-10)

SP: 135,155(f),155 (0)

Total:925

last cftotal:

BS 345 PR (+30) failed at 355

SP 155 PR (+10) Shoulder pain prevented more

DL 415 PR (+10) lost form

Comment #306 - Posted by: p. l. at October 26, 2008 8:22 AM

30/M/1916'1"

BS 305

SP 155

DL 355

CFT 815

M/24

bwt:200

BS: 325(pr)

SP: 146(shoulder injury has really brought this down alot, very unhappy with this)

DL: 369(Not happy with this either this was my first pull, missed my 400 I've been chasing and this set the stage to miss 390)

Total: 840

Just getting ready for world right now so not hitting full force on all wod is ok for now I guess.

875: 335, 165, 375

No exciting progress, but still one of my better totals of late. This time last year I was thinking I would be at 1000 by now - but I've lost 30 pounds on squat, 20 on DL, steady on press. Paul

BS: 375

SP: 175

DL 385

To+al = 935

BS: 295, 315, 335(f)

SP: 155, 165, 175

DL: 315, 365, 385(f)

Astoundingly poor performance on the deadlift.

Total: 855 (compare with PR of 905)

Terrible night! Daughter was up from 11-12 and would not sleep while watching UFC and then when she finally fell asleep, our son was up every 1/2 hour through the night... needless to say, not much sleep was gotten.

Ergo, Total sucked somewhat.

Squat 285

Press 145

Deadlift 370 PR

TOTAL 800 PR

So it wasn't a total (hehe) bust, I did wake up enough for the deadlift!

20/m/6'2"/195lbs

Shoulder Press: 145# (tied PR)

Squat: 275# (PR by 20#)

Deadlift: 405# (tied PR)

Total: 825#

"CrossFit Total"

Back squat, 1 rep - 245

Shoulder Press, 1 rep - 125

Deadlift, 1 rep - 365

735

------------------------------------

Compare to 080813

Back squat, 1 rep - 250

Shoulder Press, 1 rep - 130

Deadlift, 1 rep - 375

755

As Rxed:

Ran first leg (3 miles) of Cape Cod Marathon Relay this morning.

Squat 375 PR

Press 175

Deadlift 405 PR (Have done 415, but not as part of CFT)

TOTAL 955 PR

"CrossFit Total"

Back squat, 1 rep: 200 (PB)

Shoulder Press, 1 rep: 125#

Deadlift, 1 rep: 285 (PB)

Total: 610

BW: 185

All exercises as Rx'd. Modern PR on all exercises. Oh by the way, in the third head to head total of the year Filer went down for the second time. 2 to 1 baby.

Squat: 293, 304, FAIL.

Standing press: 166, 185, FAIL.

Deadlift: 336, 356, FAIL.

Total: 845.

29m/155/70"

BS- 195 ass to ankles(same)

SP-130 (pr)

DL-315 (2xbw) same as last time

Jayson

BS-215(pr)

SP-155(pr)

DL-365(pr)

M/19/5'11"/165

BS: 245

SP: 120

DL: 335

Total: 700

10/26/08

Did "Helen" instead of CFT.

18:20

squat 245

shoulder press 120

deadlift 285

total 650

m/22/220

BS-240

SP-130

DL-335

total=705

M/18/135

haven't done this in way too long.

BS: 285(PR)

SP: 110 (ive been stuck here for so long!!)

DL: 320 (PR)

CFT: 715(PR)

BS: 75KG

SP: 27.5KG

DL: 82.5KG

CFT: 185KG

41m,72/220

backed-off singles- knee sore from Jump

BS-335x3,350x2

PR-140x3,145x3,150x2

DL-355x2,380x2 (deadlifts felt strong)

goal to top 1K next time

second workout for fun w/ Willy (10)-

5 rds- 5 pull-up, 5 Burpee, 5 x HSPU

Back squat 125kg

Shoulder Press 70kg

Deadlift 140kg

335 Back Squat

135 Shoulder Press (my shoulder is still injured)

365 Dead Lift (not my best)

---

835 total (boo!)

34/M/185

After 10 days off

BS - 345

SP - 165

DL - 405

Total - 915

m/195/24/6'

405

345

165

total 915

23/m/193

BS-350

SP-195

DL-495

= 1040

BS-285

SP-155

DL-295

Total 735

This was about 100lbs higher than my first try at a CFT a few months ago. I don't lift heavy much at all. I think the big jump was due to being in uncertain territory the first time and pushing it pretty hard this time. Basically I think this is a "true" reflection whereas the first time was an experiment. Looking forward to cracking 750.

Total of 700lbs

Squat is down significantly, but the hipdrive is getting better and the ROM is absolute ass-2-ankles.

Shoulder press is up 5lbs since last CFT

Deadlift is still 315. Felt good, but a bit too much back

Total of 700lbs

Squat is down significantly, but the hipdrive is getting better and the ROM is absolute ass-2-ankles.

Shoulder press is up 5lbs since last CFT

Deadlift is still 315. Felt good, but a bit too much back

Back squat, 1 rep --> 145kg = 320lbs (PR)

Shoulder Press, 1 rep --> 85kg = 187lbs (PR)

Deadlift, 1 rep --> 195kg = 430lbs (PR)

TOTAL: 937 (PR)

all sets 3 x 1 rep to find my max!

BS I tried 150kg but failed

SP 85kg was max.... coulnt have done more...

DL 200kg was possible... went very well, form is everything!!

CrossFit Total: 330kg (726lbs)

SQ-120kg (matched PR); SP-60kg (matched PR); DL-150kg (PR)

Squat 260

Press 115

Deadlift 300

CFT 675. First CFT

Squat 245

Press 115

Deadlift 345

CFT 615

cft 910(PR)

Squat 370 (PR)

Press 160 (PR)

Deadlift 380 (PR)

f/25/125

BS=145

SP=90

DL=225

CF total =460

BS - 245, 265, 275

Overhead Press - 125, 135, 145 (FAIL)

Deadlift - 255, 275, 295

Numbers are down overall, but I expected this. That said, I thought the Back Squat had room, and the overhead press was a little rushed. I could have done at least one more rep of 135 in the same set as the 1st, but 145 was too big of a leap, or I didn't get psyched enough for it since when I took the 145 off the rack, I was about to do a push press and then I was like, wait, what am I doing? and then I couldn't get the rep.

The 295 deadlift looked ugly, but it wasn't too hard. The 255 and 275 were actually pretty good form, so I think I could do 295 with good form too, I just let it slip a little bit.

Squat 380

Deadlift 415

Press 175

Total 970

Looking to break 1000 by Feb-March.

Squat-365

Shoulder Press-215

Deadlift-400

Total-980

m/215/30/6'

BS-215

SP-155

DL-295 (ran out of weight plates)should be higher

Total 665

Squat 275 PR

SP 150 PR

DL 360

CFT = 785 PR

M/28/6'1"/205lb

Squat: 365lb

Press: 185lb

DL: 405lb

#955

Then did Fridays slightly modified.

Tread mill incline #2

Jog at speed = 5 for 400meters

Speed= 10 for 400 meters

Did this X 4. Total time for as rxd = 12:49.31

M/29/5'11"/230lb

Back squat: 245 lbs (not max, knee issue, I stopped)

Press: 155 lbs (PR)

DL: 330 lbs (PR)

TOTAL: 730

Trapbar Deadlift - 415 (pr)

Shoulder Press - 155 (pr)

Back Squat - 335 (pr)

CFT* - 905

*not true deadlift. but, i like the feel much better.

M/24/6'2"/185lbs

Shoulder Press - 145

Deadlift - 265

Back Squat - 225

Total - 635

Back squat-335 lbs

Shoulder press-135 lbs (suck)

Deadlift-375 lbs

845 lbs CFT

Time to do another starting strength cycle 1000 is in sight

BS: 295 +10

SP: 175 +0

DL: 315 +10

T: 785 +20

Mild right shoulder pain from attempting MU's yesterday. Waa. Getting close.

2 Days behind, but did it in the end:

BS: 215kg/473lb vs 200kg/440lb last time

SP: 75kg/165lb vs 78.25kg/172.5lb

DL: 175kg/385lb vs 172.5/379.5lb

Total: 465kg/1023lb vs 451.25kg/992.75lb

So, cracked 1000lb and PB for DL and BS.

Not a bad workout, but want to crack 504kg/1109lbs, which I calculate as the threshold for "advanced" vs my weight as defined in the Crossift FAQ.

Beasty

40/m/250lb/5'11"

Back Squat 110Kg(PR)

Shoulder Press 55Kg(PR)

Deadlift 140Kg(Equal PR but better form)

CFT 305 (671lbs)

Monday at VIP

335

185

385

Total - 905

Better than last time by 70!

m/22/5'7/170lbs

First time doing the crossfit total.

Back Squat=315

Shoulder press=185 (little ugly but got it)

Deadlift=305

Total=805

Hopefully see some improvement next time around.

Squat 225

Shoulder Press 105

Deadlift 275

Me: 42yo/M/5'10"/175lbs/11%BF

Warm Up: Greg A's circulars

WOD: CFT: 700 (PR by 25) nice!

Squat: Warmed up with 185 and 215lbs.

235lbs x 1

245lbs x 1

255lbs x 1 (PR)

Shoulder Press: Warmed up with 95,105,110lbs.

115 x 1

125 x 1

135 x f

130 x f-f

Deadlift: Warmed up with 255,275,295lbs.

305 x 1

315 x 1

320 x 1 (PR)

Total Score: 700

Cooldown: Elisabeth with 115lbs 14:54 and 5 victory bar muscle ups.

CFT continues to be one of my longest workouts. By the time I do the warm up and CFT its just a little under one hour. Tests always take longer than regular workouts. Today was a banner day for me with two new PRs, thanks coach(es)!

Have Fun, Train Hard,

Billy

28/M/165

CFT

BS-255/275/285 *PR +10

SP-135/140/145 *PR +5

DL-522/285/300 *PR +5 (ran out of weight in the garage) need to go shopping

45/m/71 kg

Almost three weeks since I fell rollerskiing, and hurt my right hand. Grip is alright, but I can't do a push up.

3xCFWU

BS 85kg, 90kg, 92½kg

SP 42½kg, 45kg, 47½kg

DL 115kg, 120kg, 125kg

CFT 265 kg (PR! with 2,5kg) =584 lbs

late post; done day rx'd 10/25/08

26/f/5'2/132#

breakfast: run 45 minutes = 6 miles

work work

back to big box at nite for

400m run, cfwu, 400m run, db swings, ghd sit-ups

WOD: "CFT"

bs - 245

sp - 100

dl - 285

total = 630 (5 off of pr)

just didn't have it on the press. felt tired goin in and almost didn't get the 245 squat (matches cft squat pr). and thus the dl wuz fairly ugly. so a crappy feelin, less than great performance. o wells. next time.

BS - 390(pr)

SP - 175

DL - 405

CFT - 970(pr) beat pr by 5lbs

6'3" 165 lbs.

Squat 275 lbs

Shoulder Press 115 lbs.

Deadlift 325 lbs.

Total 715

As rx'd:

Back Squat: 415

Shoulder Press: 185 (shady; had about a 1" dip-n-drive to get it up...same as last time)

Deadlift: 385

TOTAL: 985 (new PR)

25/F/132/5'8

BS: 175 (could've gone heavier but hip flexor is jacked up)

SP: 80

DL: 210 (working on form)

Total: 365 blah

First time doing CFT, was really interested to see what my starting numbers would be. Been CrossFitting for almost two months now, dropped weight, feel more fit and love the workouts. Thanks Coach

Done as Rx'd

Back Squat - 335

Deadlift - 335

Shoulder Press - 150 = 820

34/M/190/6'

B&B

Squat: 400pr

SP: 185 tie pr

DL: 415 pr

Total: 1,000!!!!!

A 1K CFT has been a goal since the beginning, glad to have finally reached it. 415 is all the weight I own, have to buy more soon.

Squat: 215

SP: 115

DL: 165

I get the feeling I need to push more on the DL

crossfit total

order dictated by availability of squat rack

DL 300 pb

SP 100

BS 205 pb

605 total

235+125+355 = 715

no prs but as poorly as I've been working out recently that wasnt so bad. finished with 50# weighted pullup, that was a PR.

m/34/185/70"

M/37/230/6'

First WOD (after 3.5 months of Starting Strength)!

BS - 285

SP - 120

DL - 265

680 ... not bad, considering I haven't slept worth a damn for 3 weeks or so (new baby).

BS 315 lbs (pr)

SP 155 lbs

DL 405 lbs (pr)

Total 875 (pr)

BS: 275

DL: 315

SP: 115

Total: 705

Way off the 775 mark i had a while back. but i am about to get back into this

295sq+135sp+315dl= 745 tot

Back squat 80kg-85-87.5

Strict press 47.5-52.5-55

Deadlift 100-107.5-110

Took footage of BS and DL.No pr's but very happy with technique. No sore back compared to the last 2 cft's due to this improvment in technique!

Triples, as usual, no time for DLs (try to make that up sometime, check below)

BS 185x3/205x3/225x3

SP 115x3/135x3/125x3

Very happy with squats today - feeling near where I was post SS

CFT:

BS: 210# (unchanged)

SP: 139# (PR by 4#)

D/L: 331# (PR by 11#)

Total: 680 (PR by 15#)

25/10/08

BS 140kg / 308lbs

SP 62.5kg / 137lbs (PR)

DL 160kg / 352lbs

CFT 362.5kg / 797lbs (PR)

CFT as rxed

sp 145

bs 295

dl 385

825 total

70# improvement

27M 6'5" 230#

M/41/5'11"/185

SP: 115

BS: 235(?)

DL: 315

Total: 665

F/38/5'6"/140

SP: 85

BS: 150

DL: 190

Total: 425

Lost the little paper we'd written down the weights, so not positive about all numbers, but it's close.

Last time, on 080728:

SP-135

Sq-250

DL-300

Total--685

Today, 10/28:

SP-145

Sq-275

DL-335

Total--755 (+70 lbs from last time)

Workout done AFTER the squat clean WOD. Good to see gains regardless.

CFWU x 2

CF Total

Press -- 150

DL -- 335

Squat --315

4x400 on TM @ 1%

11.2

11.2

11.0 to 10.5

10.5 to 10.0

46M 200# 6'0

BS: 290 PR

PR: 165

DL: 350 PR

TOTAL: 805 PR!

27/m/242

Back Squat 5*135 3*185 225 275 300

Shoulder Press 5*95 3*105 125 145 155 160

Deadlift 135*5 185*3 235 285 335

24/m/245

as rx'd

BS-407(pr)

SP-182

DL-475(pr)

Total=1064(pr)

m/38/190/70"

CFWU x 2

CTF:

BS: 285-305f-305 (PR tie)

SP: 135-145 (PR)

DL: 385 (PR tie) - 405f - 405f

Post

Row 4000m 15:15

32/M/6'0/191

Practice: None

Train: No Back Squats due to time. 195(PR) SP, 390(PR) DL. Both goals I've been working for some time to achieve. Not sure I'd have gotten them, though, if I'd done the back squats.

SP 175 - pr

BS 250 - pr

DL 350

Total 775

no progress on the DL, my back squat should be a lot better than it is.

24/m/5'9"/180

squat - 315

shoulder press - 145

deadlift - 345

805 total first cft!

could have gotten more on squat and deadlift but didn't want to overdo it on my first max effort in a very long time.

m/6'/178lb

Squat - 210

Shoulder press - 110

Dead Lift - 290

610 total

wow i am little compared to you guys

BS 315 this was fairly easy meaning i probably could hit 345 but no spotter so i stopped there

SP 160 PR by 5lbs i tried 165 but no go

DL i'm happy to post a 315 for the first time in my life. PR by 30lbs. never thought i would see the day i would pull 3 plates. only started really doing much deadlifting the last 5 mos or so and a year ago would be hesistant to pull 225 due to it being so new to me and having lower back issues. i believe switching to all crossfit has fixed so many problems and has dramatically increased my deadlift. thanks CF!!!!

forgot to post total of 790, with a spotter on squat i should easily be over 800

M/25/245

Squat: 405

SP: 225

DL: 415

CFT: 1045

squat 455

shoulder press 215

deadlift 475

23/m

6'3" 250lbs.

BS 315, failed 355 I am working on depth but that weight is terrible

SP 165, PR is 175

DL 405, PR is 395

31yom, 160#

Squat: 265#

Press: 165#

DL: 385

Total: 815

FS-200

SP-155

DL-350

CFT-705

BS 295 (PR)

SP 155 (160PR)

DL 375 (375PR)

CFT 825 (PR)

major modifications:

weight as rx'd

21 cleans

42 bar dips

9 cleans

30 bar dips

6 cleans

18 bar dips

27:52

m/20/197

SQ- 405

DL- 430(pr)

SP- 180

1015

Hit a wall on Squats and SP's. Need to put in some extra work here.

bs-275- PR

sp- 130

dl- 295

Back behind schedule due to work, so late doing the CFT.

2xCFWU (5 pull-ups/dips, building up to 10-15)

SQ 185

PR 110

DL 265

CFT 560

3xbodyweight, probably good as a 42 y/o American, but bad on this site. As others have said, room for improvement.

bs 225

sp 135

dl 315

total 675

27/m/74kg

DL 160 kg

SP 65 kg

BS 125 kg

Total 350 kg

40/m/176cm/71kg

BS 100kg (PR)

SP 60kg (PR 62.5 kg)

Ran out of time for DL.

Did squat clean singles before, up to 72kg (PR)

40/m/176cm/71kg

BS 100kg

SP 60kg (PR 62.5kg)

Ran out of time for DL.

Did full squat cleans (singles) before, up to 72kg (PR).

MONKEY BOY [18/m/230#]

BS 245

SP 165

DL 385

CFT 795#

squat 345

PP 125

DL 315

total 785

I've been watching the site for about 2 years, doing the workouts on and off infrequently. I've been staying with the WODs the last three weeks and when I saw the Crossfit Total come up I knew it was a sign. Today marks the beginning of keeping records!

Crossfit Total:

BS 205

SP 125

DL 285

Total: 615

Form wasn't perfect on the squats and cleans, need to work on that. I need work on my flexibility in order to get all the way down on the squats.

M/25/196/6'7"

36/m/172

PR's

130

225

255

BS - 245

SP - 145

DL - 295

CF Total - 685

BS - 225

SP - 95

DL - 305

Total - 625

Man, it feels good to break 600. :) Kinda makes me wanna river dance.

DL: 135x3,165x3,185,195,200

BS: 95x3,135x3,140,145,150

SP: skipped with bad L shoulder

Post-injury PBs: DL by 10lb, BS by 10lb

m/185/37

BS: 185

SP: 105

DL: 325 - Personal Record Yahooo!!!!

34/m/195

Dead: 435

Press: 180

MN

press : 170

dead: 365

all weights are in Kilos

Back Squat

150-160-170(PR tie, hurt my right hip a little)... 374 lbs

Shoulder Press

70-80-90... 198 lbs

Deadlift

210-230-235(PR)... 517 lbs

Total = 495kg = 1089 lbs (PR)

BW = 204 lbs

Category = Advanced (finally)

32 male 167lbs.

SP 150 lbs.

BS 275 LBS. PR

DL 345 LBS. PR

CFT = 770 LBS.

m/22/160/5'10"

Press - 130

Squat - 270

Deadlift - 300

Total - 700

I think all pb

310 BS (PR)

150 SP (PR)

+ 375 DL

-----

835 (PR)

Bs: 300 (pr)

sp 145

dl: 385

830 (pr)

Squat:415

PushPress:170

Deadlift:455

Felt good. No belt, no wraps, had a good warm up, air squats, front squat w/bar and over head with bar. Worked 225x5 315x3 then opened at 365. Deadlift was a disappointment bar was slipping from my hand. No chalk forgot to bring my sock. It's ok Though made a new friend, guy was doing Fran. In between sets I walked over when he was finished. "Fran?" "Hell yea!!" Both of us swapped grins and exchanged #'s. Found Another Brother in Iron. Told him bought the cert coming up, and we'll train together when I get back. God I love this!! Thanks Coach.

M/25/6'0"/229

Back squat: 355

Shoulder press: 155

Deadlift: 335

Total: 845

Deadlift felt a little funky because I was coming off of a four day back "episode" where I couldn't walk. Squat is pretty good for not doing it in about two years.

m/24/140

BS: 225, 245, 255 (PR)

SP: 125, 135 (fail), 140 (fail) (usually get 135)

DL: 275, 305, 310 (PR)

690

Late to the party and incomplete, but I'll note it anyway:

M44/5'10"/155

Been back in the gym 6 weeks now, 1x/wk with an O-lift trainer. First back squats since 1999 - matched PR of 198.

Deadlift - only got 265 (PR'd at 287 last week)

Need to work shoulder press in next week between snatch and c&j work.

hi from switrerland, europe

m/29/180cm/220

S:286

p:143

D:253

total:682

after a hamstrings injury, this was the first time Squating & Lifting over 220.

Thanx CF

squat: 255

press: 115

deadlift: 305

first time i've deadlifted conventional, i usually pull sumo, so i was real happy with 305. i was really unhappy with the low squat number though!

SP-155 10lbs less than pr

BS-335 10+ pr

DL-385 20+ pr

Total-875-Intermediate

Just a thought - CFT is a great way to show overall strength, but it would be nice to be able to compare across variables of BW and height.

CFT/BW provides a basic strength to weight ratio, but does not account for the leverage and distance advantages enjoyed by the height-challenged. Dividing again by height alone isn't so good because it results in weird numbers and gives that variable too much importance.

My suggestion is CFT/BW/BMI*10. This provides a value that allows comparison across a span of weights and heights. People like Josh Everett will still come out on top, but taller folks will receive some credit for moving the mass across a greater distance.

BS 300

SP 165

DL 300

Total 765

34yom/170/6'

Hiked down Pike's Peak for time (13.1 miles) - 7h 01min

Snow was knee to waist deep at the top of the Barr Trail. Knees were KILLING me at the end.

Press: 175#

Squat: 315#

Deadlift: 425#

Total: 915#

5'10", 187# Male

Still bouncing back from shoulder surgery on June 14, so the press was wicked hard. Hope to break 1000# next time

M/27/6'2"/170

Squat 275

Press 155

Deadlift 315 (f)

M/29/6'1"/265

Squat 355

Press 225

Deadlift 405 (f)

M/32/228

Squat 365

Sh.Press 195pr

Deadlift 435pr

Total 995

Quite a few days behind. Did this last night and got a big PR.

BS: 245

SP: 115

DL: 325

Total: 685.

M/30/5'9"/165

Did this 3 days ago, but have been away on a work trip, so only got around to posting today:

FS: 225

PP: 115

DL: 295

Total: 635

My only previous CF Total was 570.

as rxd:

sp - 135 (PP - 155)

bs - 315 (330 failed but so close)

dl - 345 (no belt or wraps)

total = 795 (pr~815)

m/30/162

BS - 255 (280 last time)

SP - 140 (140 last time)

DL - 320 (295 last time)

total = 715

last total = 715 (PR)

Despite crappy squatting (going to start Starting Strength cycle), the DL's were the highest ever for a CFT...to match the last total.

f/25/5'9/141 - 1st time doing CFT

BS: 185 (30lb PR)

SP: 65 (5lb PR)

DL: 215 (15lb PR)

Total: 465

squat 275

press 155

dead lift 340

m 44 5'9" 181 lb

27/m/204

CFWU x 1

WOD as rx'd

Squat: 295

Press: 175

Dead: 335

Total: 805

Didn't get to make this one up, but last 3RM DL was a slow 339#

CFWU Std

Back squat, 205# (PR)

Shoulder Press, 135# 155(f)

Deadlift, 265#

Total 605#

Progress on BS, no change on SP and DL, disappointed

m/36/6'4"/97kg

Squat: 110kg (242#)

Press: 60kg (132#)

Dead: 140kg (308#)

Total: 310kg (682#)

PRs for all:

SP:135

BS:385

DL:365

BW 172

Squat: 395#

Shoulder press: 185#

Deadlift: 425#

Powers M/180/5'10"/24

SP: 135 (PR)

DL: 365 (PR)

BS: 385 (PR)

33 yom 213 lbs

SP: 185

DL: 395

BS: 295

First Total Workout

BS-200

SP- 95

DL-275

570-Shooting for a 600 my back squat killed me.

F/5'9/157

M/52/6' / 185

BS - 275

SP - 175

DL - 315

M/130#

BS: 135x5 / 165x3 / 205x1 / 235x1 / 240x1

PP: 095x5 / 105x3 / 120x1 / 135x1 / 140x1

DL: 140x5 / 215x3 / 245x1 / 275x1 / 305x1

TOTAL: 685

m\41\205

Squat: 140kg (308 lbs)

Shoulder press: 70kg (154 lbs)

Deadlift: 160kg (352 lbs)

Total: 370kg (814 lbs)

This is a big day for me. I never thought I would ever do 1 rep max lifts again, let alone do squats and deadlifts without a belt. I have skipped them when they have come up before because I was afraid I would injure myself (I had to have major surgery after my last max day 7 years ago). Just to attempt max lifts was huge, but what is even better is that I not only didn't get injured, but I am not even sore. Unbelievable!

as rx'd:

BS: 315

SP: 165

DL: 415

Total: 885

m/27/5.8/174

Squat: 355

Shoulder Pr: 155

Deadlift: 365

TOTAL: 875

(Last time: 835)

35M177

280 PR

135

325 (tried 335 3x, but failed close every time)

=740

27 m/6'/230

Squat 355

Shoulder Press 165

Dead Lift 395

Total 915

27 m/6'/230

355 Squat

165 Should Press

395 Dead Lift

915 Total

SP: 65#

back squat 95

dead lift 195

Need lesser weight increments

Done on 11/2/2008

BS: 205#

SP: 110

DL: 225

CFT: 540#

Back squat-285lbs on smith machine-could of done more

Shoulders-95lbs on smith-could of done more

Deadlift-295lbs on bar-enough

M/35/168

SP:145/150FX2

SQ:305/F315X2

DL:355 QUIT NOT FEELING IT

M/177

SQ: 185

SP: 115

DL: 245

All major drops since a 20lb body weight drop.

M/44/5'11"/190

835 lbs

350 squat

350 deadlift

135 shoulder press

m/34/5'9/173

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

BS: 335 PR

SP: 145

DL: 380 PR

Ttl: 860 PR

Need better hip drive on deadlift. Legs buckled too much on way up.

8/8: 330, 150, 375=855

7/28: 325, 145, 375=845

7/9: 315, 145, 365=825

6/19: 315, 135, 375=825

4/5: 305, 145, 345=795

1/27: 295, 135, 365=795

BW 170

Squat 325

Press 150

DL 345

Total 820 PR

M/26/210lbs/5'11"

DL=400, 405, 415 ALL PR'S

SP=170, 175 ALL PR'S

BS=275, 285(PR)

CFT= 875 PR

back squat = 260 (failed @ 270; 270 last time)

shoulder press = 155 (failed @ 160; 155 last time)

deadlift = 405 (405 last time)

TOTAL = 820 (830 last time)

bw = 202

Backsquat: 415

Shoulder Press: 175

Deadlift: 435

Total: 1025 lbs

Ok, so I'm just now completing my CF total even though it was posted a couple weeks ago. however, our affiliate doesn't just go from the main site WOD's and today was my first chance to go for it. That....and I'm going to level 1 cert on 11/29 and figured one must have a CF total before attending Cert!

Male/31/190#

Crossfitting 1 yr 2 months

Deadlift 320#

Strict Press 175#

Back Squat 305#

Total - 800

I feel like I could've done more on the deadlift and press but didn't want to push it too hard first time around....gives me a goal!

Back squat was right about my max....maybe could've gone another 5ish lbs but I'm happy with the total so far!

Level 1 cert here I come!

back squat 285

shoulder press 140 (pr)

deadlift 325 (pr)

total = 750

Did this one today, CFWU.

Deadlift: 285 (pr)

Shoulder Press : 125 (pr)

Back squat : 255 (pr tie)

Total :665

44/m/165

DL 350

SQ 340

PR 165

Total: 855

10 off PR, DL lagging a lot, maybe long redo at work

Meyer

BS- 325

SP- 175

DL- 375

Total= 875

Godfrey

BS - bs- 185

sp- 75

dl 145

total 405

squat 295

press 155

deadlift 365

total: 815

000000000000000000000000

30/m/165/5'6"

SP: 150 (tried 165---NOPE!)

BS: 325

DL: 425 (PR)

Total:900

forgot to post when i caught up;

b/s 115k, down 5k,

s/p 50k, down 2.5k,

d/l 146k, down 9k.

total 311k.

Missed this one. Last CFT was 080813...

Missed this one. Last CFT was 080813 for:

Squat: 325

Push: 155

Dead: 335

Dude, I am seriously the weakest person on here. :( You guys are beasts! ;-)

back squats 113

shoulder press 58

deadlift 158

Today/Jan last year (pre knee surgery)

Squat 255/285

Press 140/155

DL 305/315

CFT 700/755

Glad to see my DL come back. Seems like all my lifts are about 10% off my max. Saw the PT Weds and he says I'm about 90% back, now if I could only figure out what to do about the shoulders?

BS 195

SP 105

DL 205

Total 505

First CFT, still nursing a shoulder injury. Went pretty easy on legs to maintain form. Just needed a CFT for a strength starting point.

32/m/5'9" 157

BS 300

SP 135

DL 315

29 m 5'10" 225

third day of CF, 1st Crossfit Total

BS 275

SP 150

DL 315

TOTAL - 740

squat 275

press 125

dead 275

Back Squat 231

Shoulder Press 132

Dead Lift 275

Total: 638

Nice change of pace.....

5'8 190 36

press 155

dl 365

squat 365

Still had some in the tank, just a tad bit timid about pushing myself, especially with the squat.

total 885

BS- 315

SP- 115

DL- 315

Total= 745

Hi from germany:

Squat: 220lbs

SP: 99lbs

DL: 132lbs

You guys lift a lot of weights^^. I am beginner with those exercices and have a critical look on my form. But I learned much today for the next time. Hopefully this is soon :).

m/22/5'11"/185

Back Squat: 335lb* (up from 315)

Shoulder Press: 155lb (up from 145 & better form)

Dead Lift: 365lb (up from 295 - booyah)

Total: 855lb (up from 755)

*did not hit the horizontal racks, but fairly certain, knees hit 90. However, if not, 315lb was the last weight squatted. The two other times the weight touched the racks - failure.

555 vs. 460 and 425. I am now just below novice after 8 months of XFIT

Crossfit Total - Max BS, SP, DL

2/6/08: 555 - 205, 105, 245

8/25/08: 460 - 205, 70, 185

7/9/08: 425 - 185, 65, 175