..and I just did Mr. Joshua! Great.

Nothing is more functional then some heavy deadlifts, my favorite!

I couldn't agree more with what Nicole was talking about. She's really coming across as a strong confident woman in a positive way in this series. I would love to attend a Level 2 sooner than later.

I can't wait to attend a level 2 cert. Gotta get that income up.

I love deadlifts! For some reason there's nothing quite as satisfying as ripping a ton of weight off the floor.

Dang! and my legs are still killing me from Mr. Joshua! Ahhh... Woe is me.. Oh well, let's get some!

Hmmm, shocker.

strangely enough, did this workout today

285x3
295x3
295x3
315x3
335x3

felt good considering how much i ate yesterday!

Nuts! We did the same thing, just made up Mr. Joshua today. I guess we will avoid climbing stairs for a few days.

Mr. Joshua:
Captain - Rx'ed 25:20

Driver - scaled 195# and after round two had to switch to sit-ups, so i did 60 per round for the next three rounds. GHD's make me motion sick.

Firefighter - Rx'ed 3 rounds 32:00.

Nicole is the best, such an amazing person, CrossFit wouldn't be the same without her.

Attitude is everything!

Get some, Go again!

Just did DLs as part of the Starting Strength phase I'm doing for a couple months to ramp up my WOD weights. Did 3 sets of 5 across at 255# after warmups, squats (3x5), and presses (3x5).

Oh how I love the DL. Trying to get over 350, my back already is crying. 3-2-1 Go.

back so sore but so glad i dont have to run

I got your attitude.

HA I can't wait. Need to get a gym membership. I'm makin due with dumbells, a treadmill, a flat bench, and a couple of machines at the apartment fitness center.
max load possible is 50# in each hand, so:
3x100
3x100
3x100
3x100
3x100

Gonna run 400 in between each set, and sets of 30 pushups (alternating between triangle, standard, military, dive bombers, and decline)and 5 one-handers on each arm at the end. Finish up with dumbell flyes at 60# and military press at 60#

YES! DO IT!

#10
Are you doing starting strength in addition to W0DS?

Yeah Buddy! CrossFit Erie is on the main site! Thanks, CrossFit HQ. Thank you most of all for the hard work you do everyday. Such as everything you have done in establishing and holding to right standards for fitness, as well as the great work you have done for the armed forces and the community. We are proud to be an affiliate of such an amazing corporation.

M/22/6'1/185

Just went and did a "Grace" cause I couldn't workout the last 2 days.

"Grace" 135# w/ full squat clean + thrust (CF games style)

4:47 (PR)

Knocked over 2 minutes off my squat clean Grace PR (6:57). Going straight into the thrust seems to save a lot of time.

21 NOV 08 - Deadlift 5-rep max

154/3
242/3
374/3
440/3
464/5

Back still wrecked from "Mr.Josua" Blew a disc in July doing the 5 Deadliftx250 and 10 burpees WOD of the games. Still tentative to go heavy feel like a biznatch

Nice. This will fit in with the Starting Strength regimen I've started.

I've been mixing the WOD's with heavy lifting of squats, pulls, and presses, although my extra lifting had been more of globo-style traditional 12-10-8-6 rep breakdown. It's not been so much that I don't believe that just doing the WOD will make me lose strangth, but I just enjoy moving heavy things. Just started the Rippetoe breakdown this week and I'm interested in how my performance will be affected.

I usually do a crossfit WOD five days on, two days off and do power or olympic lifting tuesday, thursday, and saturday in the evening. I rarely get any DOMS, sometimes in the hips, and I eat alot of clean food everyday, so I'm not too worried about doing more harm than good. Well, I actually do worry about it, but I know when to let my body recover.

Hopefully I'll get to the DL's tomorrow.. mandatory spin cycle class this morning. It sucked, so does that mean I should do more of it? meh.

Anyone else think 'attitude' = leadership? (at least in terms of what Nicole was talking about)

Two Ontario Provincial Police officers performed

3 X 185
3 X 205
3 X 225
3 X 255
3 X 275
1 X 290

74-84-86-86-86 (kg)

F/32/62kg

Nicole is a fine speaker and just plain fine.

32/m/165

cfwu x2

135x10,225x10,315x5

325,325,325,325,325

As RX'd,

275 X 3
295 X 3
310 X 3
345 X 1 then fail
345 X 1 then fail
Felt like I had relatively good form, my hamstrings felt the load, no back pressure.

Deadlifted out from the previous two workouts.
Shoulder pressed 3-3-3-3-3
95-105-115-125-135(pr)

m/29/73/183
Working on form, developing strength...
225, 135, 185, 185, 185

All weights in KG:

51 x 10
91 x 5
131 x 5
151 x 3
161 x 3
166 x 3
168.5 x 3
171 x 3
(Really happy with this one, don't know if it's a PR but happy to be only 13 kilos off of my 1RM from a couple weeks ago.)

m/43/74kg
Run 2km
Burgener+mixed wu incl. 5 consecutive muscle-ups
Deadlift 3-3-3-3-3 reps
120/127.5/130/130/130 kg, good form, PR

m/31/5'5/165

315x3x5

hi guys. been doing CF for a few months now and enjoying it a lot! i did have a couple of questions for the good people of this forum though.
1. any tips for improving one's grip? i've discovered it's not the workload that breaks me most times but my grip failing. i know KB improves that, but what sort of volume should i do to see the improvements
2. lost some weight since starting CF (although i wasn't necessarily aiming to). i know it's functionality over esthetics, but any tips for buffing up a bit on CF? i now refuse to do bicep curls anymore, so what would be good replacements?
thanks and rock on!

more deadlifts? are you kidding me? i am still sore from the other day.

enough whining ... 1, 2, 3 Go!

Deadlift 3-3-3-3-3

220
242
264
286
300

i dont have any more weight than 46.5kg but yet know i could lift more, is there any way i can make this wod more comparable to the posted wod

kgs

115-115-115-115-115

25/m/5'11"/200
365-375-385-385-395
Didn't have much energy, but still performed pretty good. Tied my 3rm with 395.

Wait a gosh darned minute!!! Why is his shirt still on? We females robbed of a great gratuitous potentially sexy pic. drat, oh well, nothing like deadlifts bring sexy back.

-Still a bit stiff and sore from Wed deadlifts . . .

Warmup = 135/8, 155/5

Workout = 185 / 205 / 215 / 225 / 225

Had to go faster than I would have liked due to work today.

275-315-325-335-345

jl #34

"1,2,3 Go?" What the hell is that? We ALL say it backwards. We say "3,2,1 go," and if you're cool, you will too or you're out of the club.

3X 315
3X 365
3X 385
3X 405
3X 425

m/37/185/5'10

Just did Joshua before rest day.
3 reps each:

255
275
285
305
312.5 (uneven weights but completed) PR

Never thought I would need more weights. Go crossfit!

300,330,350,360,365,

Maybe could have done a little more. Have a couple small hernias so need to be a little careful.

The DL's felt pretty solid today.

135,225,265,285,305

Did Annie (50-40-30-20-10 Double unders and situps)

Time - 7:56 (over 2 min PR)

Tried for max box jump and failed miserably. Missed the jump and now both legs are missing skin and bruised. God I love CrossFit!!

m/25/183
315x3
335x3
335x3
335x3
335x3 but was a little wreckless on the last one.

I was still really sore from the wednesday workout but I think I did pretty well.
315x 3 sets
335
350

m/26/220lbs

225x3
275x3
305x3
355x3
405x3

extra credit;

225x10
225x10
225x10

45/182

Last working set was 401 for 3.

CFWU x 3

365 x 3
385 x 3
405 x 3
415 x 3
425 x 3 PR

warmed up with a few light sets of 225 & 315. Just a few weeks ago my DL 1RM was 405 so I am stoked about these gains!!!!

Also planted my first solo handstand without my spotter stopping me at the top! Great day!

225
235
255
265-1 , 2 failed
235
235
185-12

go chief

I've been doing crossfit now for about two months and I can't get enough! Great info on the website.

225x3
250x3
275x3
295x3
315x3

225x3
255x3
275x3
285x3
295 fail twice. Just didn't feel the motivation. However, it is a post knee surgery max just felt my form was off. Off to the mountains for some snowboarding.

Today
225lbs,245lbs,245lbs,265lbs,265lbs.

Last time was 245lbc,275lbs,295lbs,305lbs,310lbsx1

no pr, My back is a little sore, so I didn't push to hard, this was tough enough.

Still on my first week of crossfit. Haven't done heavy DL in a while - it was fun to get back into it.

I started and ended with the "official" warm-up and I ran 400 M after each set of 3

Here are my numbers for DL:
135 (warm-up)
185 (warm-up)
225
225
275
295
315

I didn't fail on any of them (although I came close) so I'll have to up my weight next time for sure. Great workout!

"Official Warm-Up" at beginning and end

Ran 400 meters between each set

DL:
45 lbs (warm-up)
65 lbs
65 lbs
(bad back, switched to leg press)
140 lbs
140 lbs
140 lbs

47 / 172

285-300-315-330PR-345F(0)

Good Video today! I hope they posted more from Nicole and this cert in the CF journal...(If anyone is listening at CFHQ)

OR I guess I am just gonna have to go to a L2 Cert....

135 warm up 10 reps

175x3
185x3
200x3
225x3
255x3

I was feeling really good after this. So I went for max rep.

275x1
295x1
300x1

Finally got to 300. Feels great. Thanks CF.

24/m/5'9"/198

135 (warmup)
155 (warmup)
175
185
205
225
245

23m/185/6'0

185/225/275/315/attempted 365, didn't happen so I dropped to 335

First time trying this. Bodyweight- 161 pounds
225 x 3
285 x 3
315 x3
335 x 3
345 x 3
Felt great, after hitting 315 it just felt the same (like death, but the same) so I just kept going up.

Female
28
Max DL 275
I went heavy on the DL workout a couple days ago so I stayed for all 5 sets at a constant weight of 225x3. I love DL!! I could have gone heavier but my palms were sweating and I was at a globogym and there was no chalk. ;(

30m/172

375,405,405,405,405

wanted 5 sets of 405 but i just ran out of steam...couldn't hold posture for another 3

Did some lighter weights for a warm up then:
199
221
221
243
265-PR

Next time i'll start at 221, anything less is a warm up....

-ashmeat

Playing catch up. Did Nate today. Hope everyone had a great holiday.

28YOM
190#
5'10"

Warm-up: CFWU x 3

WOD:

315
405 (One rep, quickly realized three weren't happening)
355
355
355
355

m/35/171

135x3
155x3
185x3
205x3
225x3

Lower back pain this morning-worked on form

245/265/275/285/295

cfwux3
took it easy, back still sore from "Mr. Joshua"
225
225
235
235
235

Warm up: Row 10min @ 2:00/500m pace

WOD:

295-305-315-335-345 (PR by 10)

Middle of my back was pinching me, but I still felt pretty good today.

38m/6/183

wod as rx'd since 5/22/08

315,320,325,330,340pr

Last pr was 300.

M/50/6'3"/254
3xCFWU+12 pushups+30singleunders
255
265
275
285
290
then rowed 10K towards 200K C2 Holiday Challenge in 41:07.4
http://www.concept2.com/us/motivation/challenges/individual/holchal.asp

As rx'd

225
250
275
300
315 x 2/325 x 1

Great workout, felt awesom...... even kept good form all the way through, will probably have to learn how to walk again tomorrow.
:-)

3x135
3x155
3x175
3x195
3x195
Another 150lbs and I'll be back to where I was before knee surgery.

Haven't dead lifted heavy in over 6 months. 1 rep max before was 400....today 275-315-355-385-405
as RX'd. pretty stoked about that!

did some boxing....

80 kg
90 kg
100 kg
110 kg
120 kg

age: 20
weight: 72 kg

48/male/6'/205
backed off a bit due to mr. joshua was heavy for me
225x5, 245x5, 275x2, 245x3, 245x3

M/22/5'5"/155
As rx'd:
225
235
245
255
265

Need to work on form a little more....

m/26/5'7"/190

as rx'd
189
233
255
299
309

33/F/5'10"/150

Last month when these deadlift 3x5's came up it was a few days after "Mr. Joshua." I was still extremely sore and wasn't able to even approach my previous PR. This time was really no different. When my hamstrings and glutes are so sore I have a hard time even getting into the deadlift position, I end up not performing as well as I would like. I understand GPP and all that, but it's frustrating anyway.

198
220
230
230
235 (18 pounds under 3-rep PR)

28/M/188

Deadlifts 5x3
130,150,160,170,180kg

1RM = 235, used chart to figure I should be at 218 (93%)

185
195
205
215
220

Not easy, but may have been able to do 225#, hands were too sweaty and could not use chalk in the gym.

285
315
335
365
395

I like where this was going. 1RM was 405 awhile back and 395 for 3 is a pretty good indication that number is going up!

Don't have access to more than 150lbs, which, incidentally, is my body weight. So I did 150 lbs for 10-9-8-7-6-5-4-3-2-1

M/36/180lbs.

I always enjoy strength days.

As perscribed:
3 x 355
3 x 365
3 x 365
3 x 370
3 x 375

185
225
245
275
315

as rx'd

275
315
335
355(grip failed on last one)
315

also ran a 7 min mile to warm up and did 100 pushups and 100 leg raises

m/23/215/6'3''

245-255-265-275-280

29/m/5'11"/200

365 x 3
405 x 3
425 x 3 (PR)
415 x 3
400 x 3

48/m/190

As Rx'd. 365,75,85,95,405.

340
370
400
420(the weight wouldn't leave the ground)
310
310

150 5'7.5" 33 yom

hams, glutes and low back have never been this sore (mr. joshua and nate)so i went into this cautiously-
275x3/285x3/295x3- i left it at that and could have gone up but really thought it was not wise to-

max on this last time was 300x3 so knowing i could have pulled more leaves me happy while taking care not to injure myself and allow body to rest a bit-
will be- ready for more- tomorrow!

23/M/176
-----------
250# x3
280# x3
300# x3
300# x1 300# x2
280# x3

I think my PR was 305#, but I kept it heavier throughout the whole workout than before. Not to mention still feeling it from Mr. Joshua
Definetly happy to be doing Deadlifts though.

m/34/5'7/155

cfwu

295-3 (pr)
295-2
275-3
265-3
255-3

Pretty happy with 295. My goal was 315. Turns out that was an ambitious goal. maybe next time.

Worked up to 315 and then quit. Still really sore from Mr. Joshua.
Worked on muscle ups with my new rings. Worked on clean jerk. Went for a 1 mile run and strained my left calf. Dang it!

CFWUx3
100 double unders
45 burpees

155x3
185x3
200x3
210x3
220x3 PR

TOODLES! :)

3x 305.315.325.335.345.355 (PR) 1x360

Think i'm going to skip this one..my back is so sour u can barely walk thanks to Mr Joshua!

Still a bit stiff from Wed deadlifts.

Warmed up: 135/8, 155/5

Sets of 3 reps:
185 / 205 / 215 / 225 / 225

-Had to hurry due to work today

20/m/6'2"/196 lbs

225-275-315-345-355

135x3
185x3
205x3
255x3
275x5

305 1 rep P.R.

150kg x3
160kg x3
160kg x3
160kg x3
160kg x3

m/22/175lb

335x3
345x3
365x3
385x3
405x3

Worked up to 270# squats. I'm trying to get into low-bar back squats (ouch) and trying to shrink the gap between my squats and deads.

bw 165

415x3
430x3x4

Still very sore so ran 5k instead. Results there. Surfing this afternoon.

10/13 WOD: 275, 275, 285, 300, 300

Warmed up with jump rope, 60 double unders, Tabata push ups, sit ups, squats box jumps x 3 sets each.

11/29 WOD: 275, 295, 305, 315, 325 (PR)

Comment #107 - Posted by: paulw

Holy crap...great work! You must have a 3x BW DL. Awesome.

bw 193

225x3
275x3
315x3
365x1 365x1 365x1
335x1 335x1 335x1

The problem was in my grip it got tired after the 3rd round and the weight was very new to me from the 2nd round actually -i guess that is counted as progress since my deadlift is kind of weak- ppl can you help me out with the grip thing

3X 185
3X 205
3X 225
3X 255
1X 275 ( anyway...i used all my plates on this one)

deadlifts x 3

285
305
325
325 x 1
305
305

29 yom 225# 6'1"
as rx'd
315/405/405/405/405

should/could have done 405 on all sets
too much turkey and beer

35/M/175#/6'0"

CFWUx3

WOD: DL 3-3-3-3-3
275x5(WU)
275x5(WU)
345x3
345x3
345x3
345x3
345x3

i love heavy days on sat. such a clear mind
155x3
195x3
210x3
255x3
275x4
295x1
305x1
315x1 PR

335 x3
355 x3
365 x3 (old PR)
375 x3 (old 1RM PR)
385 x3 (new PR!)

First rep of last set was long and slow but it kept moving so I kept pulling. 2nd rep felt pretty solid and 3rd was a bit of a fight but all in all felt really good. Wasn't planing on going full out today but the weight just felt light.

36/m/173

200
205
215
225
235 PR

Last
190
205
215
220
225

40/M/155

CFWUx3

225
230
235
240(f)
235x1
225x1

F/142/32

135 lbs all sets

Had to take sometime off due to a low back injury so this is very light for me but it feels good to be back!

#16 - BG

I'm trying not to. I know it's best for SS to rest on the off days, but I'm having CF WOD withdrawal, and it's only the first week! I ran 5k on hills the other day, and I'm trying to keep myself from going to the gym right now to row 5k.

I know I can use a bit of strength work to improve my CF performance, and I've never really squatted, DL'd, or pressed regularly, so I figure this is a good time to spend a couple months on them and see what kind of gains I can make. My baseline is a 745 CFT (did it for the first time last week). Ultimately, I want to do more O-lifting, and will eventually mix in the Catalyst Athletics WODs with CF for variety.

255 x 3
275 x 3
295 x 3
315 x 3
335 x 2
335 x ... 1/2... fail!

M/27/173/5'9"

3 min tmill warm up
CFWx1

DL Warm-up

3 x 135
3 x 185
2 x 225

WOD

3 x 295
3 x 315
3 x 365
385 (f)
385 (f)
3 x 365
3 x 365

I need to strengthen my grip - that's what kept me from 385.

M/24/168lbs

Deadlift 3-3-3-3-3 reps

275 x 3
325 x 3
345 x 3
355 x 3
375 x 3

I felt as if I could do a heavier weight, I wasnt to fatigued after doing my last round, I believe I was being to conservative, Something to look forward to for the next time!

m/42/160

185 x 3
205 x 3
215 x 3
225 x 3
235 x 3
245 x 2

Felt pretty good today - considering the low-back soreness.

335
355 (old PR) - felt really good
355 (accidentally loaded the same weight, doh!)
365 (PR) - last one wasn't as pretty but OK
375x2 - last one wouldn't connect. 6" off the floor and had to go back down...

275x3
295x3
315x3
335x3
345x3

21/M/6'/175

The Rec Center is closed so I did a modified Angie

50 push 50 sit 50 squat
25 push 25 sit 25 squat
25 push 25 sit 25 squat
About 10:00+ a few seconds probably, I just used a clock

225/275/295/315(pr for triples)/335f (1)

29/f/115

7.25 mile run then deads

185
195
205
210
215

recovering from bulge disc in back, took it light

CFB WOD choice of "fran" or "heavy fran"

Chose "Heavy Fran" for first time.

15:57 great WOD

first DL's in 9 months.
135-145-155-165-175
(my BW is 160)
QUESTION: how should this kind of workout feel? That is, should the last rep be killer hard to get up, or do you want to get all 3 up about the same. Whats the goal on these 5x3 wods? Thanks.

27 yom 6'2' 155#

Pre: CFWU x2 (pullups, 35# kb swings, rings dips, k2e, kb pushups)
DL 135# x10
DL 185# x5

WOD: 245-255-265-275-275

Post: some kb swings, ring dips. Deads done with overhand grip, but used mixed grip for both sets of 275. Not my best...my knees are still pretty bruised from the modified Diane I did about 5 days ago

#111 - Use an alternate grip. One palm facing forward, one back. Switch which hand does what each set to even out the workload. You'll be able to hold on to a lot more weight.

Working a few days behind. Modified the Mr Joshua WOD. What I like to call a "MOD WOD" :)

5 rounds for time of:
10 Deadlifts (225#)
25 Double Unders (just bought a new rope and had to try it out)
25 Situps (Unanchored)
300m run

19:12

M/29/5'6/155

Deadlifts

3x155
3x185
3x205
3x220 PR
3x230
1x235
1x240
1x250
1x255 PR

So much stronger than I used to be.

Still a bit sore from Mr. Joshua but a good day:

215, 230, 255, 265(PR), 280(PR)

Going to have to buy more weights for the next time....

29/m/225

Crossfit warmup
250
300
350
405
455

As rx'd

35/M/170

275-315-345-365-375

I need a little advice from the CrossFit moms:

I have been doing CrossFit for the past 7 months about 5-6x week. I have just found out that I am about 6 weeks pregnant. Woohoo! I wish to continue, but know I should not go heavy with weights or crazy with my metcon. Anyone do CF while pregnant? If so, how did you scale the WOD back? I don't want to put my baby's health in danger, but I do wish to continue training.

I know what the doctors say- walk, swim. I want to hear what real women say, especially those who speak from experience. Thank you in advance for your help!!

M 34/145/5'7"

200-200-200-200-200

(155,205,225,225,275) X 3

m/31/230/68"

I just made up Mr. Joshua yesterday, so my back is a little tired.

315x3
335x3
365x3
385x3 (I had to re-grip between each rep)
315x3

300 325 340(1) 330 300. That 340 sure felt heavy, not my best but oh well.

Got up to 345 lbs (10 lbs better than last time)

hahaha, dam.
i think i finally just got over hurting from the last set of deadlifts ! !

rocknroll !

37M/5'10"/166#

Warm-up: 100 SU + 50 DU; CFWU 3x11; Burgener WU; BSx1: 225-295-315-335-325.

As Rx: 295-295-275-245-255

Cool-down: hamstrings stretching; foam roll.

Last time all sets done at 325. This time, still recovering from the last cycle of WODs. Went in w/smoldering pain in the abs and low back. But, the worst was the fact that my grip strength was shot. Best I could do today.

m/40/6'0/205

CFE tempo run 6mi

WOD as rx'd
225
275
295
305
305

M/32/170

Deadlift X3 : 215-305-325-355-365 (PR)

m/6'1/190/28

225
275
315
355 failed
315

M/40/5'6"/163

as rx'd

225
245
265
275
300 25 pounds over my last max....awesome!

WU:Treadmill Tabata

F/37/141ish/5'4"
Crappy grip day for some reason.
Did 95 to warm up then 140, 150 didn't really keep count. My grip was a problem with 150 and the person I was at the gym with said my back was rounding (good to know). Went back down to 140.
WTF my max is 195.

M/35/168
275,295,315,325,330 ALL X 3 ; SORE

365
385
405
410
410

270 x3, couldn't budge 275 for some reason.

As Rx'ed

1 275lbs
2 295lbs
3 305lbs
4 315lbs
5 223lbs

M/47/5'9"/172

245 x 3
255 x 3
265 x 3
265 x 3
275 x 3

Back still store from Mr. Joshua. Didn't loosen up until 3rd set.

M/27/6'0/200

315/3
335/3
355/3
375/3
395/2 couldnt lock out 3rd rep

245, 245, 245, 245 F, 215, 225

F/42/5'6/124

135
165
175
185
195x2 fail on 3rd [grip]

Jodi (F/30/109)

Squats
45x5
95x3
135x1
150x1
160x1
170x1

Bench Press
45x5
75x5
75x5
75x5
75x5
75x5
75x5

Haven't squatted heavy in a long time...felt kind of crappy. Kept bench very light to work on form.

M/41/6'/210

135
185
205
225
245

m/41/72/175
5x3 deadlift
225,245,265,275(3d failed),255

2hrs later
ran 4m at 27:20 (mid 3 @ 6:27,6:37,6:28)

Work on form today. I have a tendency to round my lower back when the weight get heavy.

165(ugly)-145x5-155x5-185-200(ugly)

245
265
275
285
295 X1

Good times.

today (last time)
275 (245)
295 (265)
315 (295)
325 (315)
335 (325)

F/26/105

165-185-190(PR)-175-175

For second set put 10s on instead of 5s and was thinking...oh no 175 feels v heavy today... Oops!

These took a lot out of me, v draining, no energy left for metcon

Funny how 15 reps of something can be so very tiring!

M/27/185

275
300
315
325
335

45/M/6'/180

DEAD LIFTING:

3-185
3-215
3-225
3-235
3-245

HOTEL CALIFORNIA

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

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

m/44/175

as rx'd
185
205
225
245
245

back/hamstrings sore from Mr joshua WOD

OLYMPIC LIFTING CERT...COACH B...FEB...TUCSON...

STILL EXCITED!

ROBERT S.
TUCSON, AZ.

First time with the Deadlifts!

225/235/245/255/275

The last set I started to lose my form. Felt I should be in the 300's. Then came home and looked at the posts from you crazy freaks, and realized I am a complete wimp!!!! I should be starting in the mid 300s and going toward 400.

Nowhere to go but up.

Hey Crossfit Nation,
I will be in Washington DC this week for a conference at Bolling AFB. Any recommendations for a place to workout?
Currently working out at CrossfitOttawa.
Thanks, Nick

Finally caught up again!

255,275,290(pr),300(pr),275

All x 3.

Mid-line Stabilization: I'll say!!

Fantastic stuff, feeling my lumbars in a good way!

I LOVE CrossFit!

As Rx'ed

315-335-335-335-355

M/17/145

As Rx'd

225-245-265-275-295

275 x 3
315 x 3
320 x 3
325 x 3
335 x 3

New pr.

DL: 3-3-3-3-3
315 for all.

Still tore up from Mr. Joshua...and feeling very plump from the last 2 days off and Thanksgiving eating. :)

NO...NOT DONE!

DEAD LIFTING FELT GOOD TODAY SO I WENT BACK OUT THERE TO TEST A MAX...285 POUNDS FOR ONE REP!!!

THIS IS BIG FOR ME...VERY HAPPY WITH THIS!

ROBERT S.
TUCSON, AZ.

M/48/153/1-1-06

CFWU x 3

135 x 5
185 x 5
235 x 3
255 x 3
275 x 1 (Awkward, shut it down)

Not much in the tank today after "Mr. Joshua" and "Nate". I imagine the holiday diet hasn't helped too very much, either ;=)

X3 each set
245,255,265,275,265

Deadlifts

3-3-3-3-3

90kg x 3
90kg x 3
92.5kg x 3
92.5kg x 3
95kg x 3
100kg x 1
105kg x 1 (pr)

Was going to do lighter weights but was encouraged to do above weights. Glad I did.

I enjoy doing DL's but find that the heavier I go that I get really light headed and get worried that I could pass out. Would not like to try these in an empty gym.

Three of us were doing this wod today. You would have thought it had been snowing in the gym. We had managed to cover it in chalk.

Good Fun

#173 - Nick

In DC check out Primal Fitness. Great people, great gym. (It's also an awesome Parkour center.) In N. Virginia I'm partial to CrossFit Fairfax -- close to DC and co-owned by Jeff Tincher (5th in the XFit Games this year). Several other affiliates in the greater DC area as well.

22 / M / 5'9" / 125

As Rx'd

135
145
155
160
160, 160F, 155

Warm Up
20 minutes on the bike (My legs are friggen sore)

As Rx'ed
Deadlifts 3-245/3-265/3-275/3-275/3-275

I also incorporated 3 rounds of the following:

Max Pull ups
One-Arm Ball Push Ups (10)
Dips (10)

241, 241, 251, 251, 251

245
275
300
315
335
355 (f)

m/39/6'/237

no deads today. Still recovering from wed.

3-3-3-3-3 shoulder press

cfwu
10 KTE

shoulder press wu: bar, 100, 125 x5

135
155
160
165
170

CFWUx2

didnt go too heavy, back wasnt feelin great
Deadlifts-
205x3
225x5
225x5
245x5

135 lb.
155
175
185
205

Haven't done deadlifts for almost two years. I need to check out those videos and make sure my form is right.

Can't wait for the next deadlift workout to see my improvement.

135
155
185
205 PR
215 (1)

365 x 3 185 m 27

No DL's today, Instead...

1 round:
40 OHS - 95#
50 pull ups
60 box jumps
70 double unders
Run 400m

Time: 11:09

re: #139 - Jessica-Mommy2be -

Congratulations ;-)

There's a trainer from CrossFit BrandX who has a CrossFit website for mothers-to-be: www.crossfitmom.com. There's very good info about what's appropriate during each trimester, scaling, and scaled WODs posted daily.

I didn't know about CrossFIt when I had my last of 4 young'uns nearly 10 years ago but I would definitely have continued with it if I'd already been doing it. I was still doing martial arts then, did board-breaking the day before I had him, in fact!

Enjoy the journey!

23/M/5'9/155

Someone was using the squat rack, so instead I used a cable machine for DLs. The weights don't quite match a barbell, and I actually think 200 on this cable machine felt like more than a 225# barbell.

120
160
180
200
200

Started the day by working out early at the globo-type gym next to the motel (too many family obligations to be able to scout out any CF gyms in the area):

21 L-sit pullups
21 95# thrusters
400 meter run
15 L-sit pullups
15 95# thrusters
400 meter run
9 L-sit pullups
9 95# thrusters
400 meter run

Around 12ish minutes. I forgot my timer at the motel and was using the wall clock. Many strange looks as I was gasping and choking during the WOD (my uncle and his wife and guests are chain smokers).

Could not handle any more smoke so I left for another workout:

Back Squat: 3-3-3-3-3-3-3-2-2-2 reps

185 three rounds
195 two rounds
205 two rounds
225 3 rounds of 2 reps

Setted with three weighted TSC pullups (dead hang, no kip, throat touching bar pullups)

25 two rounds
30 two rounds
35 two rounds
40 two rounds
45 two rounds

Many more strange looks at the gym tonight....

WU- 10 minutes of jump rope
DL's- 5x's 45,55,60,65,65,
10x's 45
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Reference to #139

Jessica~
working out during pregnancy is very individual for each woman. Some competitive athletes have kept up a very high intensity workout during pregnancy and done well with it. You really need to listen to your body and be aware that you are now sharing your blood volume with a little one so you will not be able to reach the same Vo2 max. You also need to be careful not raise your body temp too high or it can hurt the fetus. I would suggest refraining from the very high intensity workouts and use it as a time to maintain muscle mass on a rep and set type of routine. Just my 2 cents,,, theres lots of places you can do research on workout design for pregnant women,,,,

Felt really strong today. Big improvement since the last time I did this workout.

080904

275-275-275-275-275

Today

275-285-290-295-300

I was still feeling strong after these work sets so I decided to go for a PR. I set back-to-back PR's for 1RM deadlift.

Previous PR - 315 (14 Nov 08)

Today

325(PR)
335(PR)

I have been doing crossfit for almost a year and I am still seeing PR's for workouts and 1RM lifts all of the time. How can you not like the kool-aid?

M/34/180/6'0"

285 X 3
305 X 3
310 X 3
315 X 3
320 X 3

I considered jumping to 325 on the last set, but I think sticking with 320 was... prudent.

25/M/185lbs

205x3
225x3
250x3
275x1
255x3

A)WOD:
3/285, 3/295, 3/300, 3/305, 3/310

B) Crossfit Endurance:
Tabata Run on treadmill @ 12% incline @ 6.4MPH.

275x3
295x3
300x3
310x3
320x3

225x3
245x3
265x3
285x3
305x3

33/m/210/6'5"

295x3
315x3
335x3
345x3
355x3

I skipped the workout on Thanksgiving because I felt debilitated, and then took the rest day yesterday. Was still sore today from deads on Wednesday...so I started a bit light and didn't work up to what I normally would, but did okay.

F/22/5'6"/140

195/205/215/220/225/230(PR)

32 rounds of CF Mississauga Dodgeball hahaha!

A big thanks to Peter at Crossfit Toronto for welcoming a fellow crossfitter today to take part in the class while visiting Toronto.

Did a modified Badger WOD

3 rounds for time

20 squat cleans X 65lbs
20 pullups
375 single jump ropes (or 75 DU's) I can't do DU's yet....

My time 24:55

Thanks again. What a great and welcoming facility! I'll be back for sure.

N

43/m/176#
pre-push jerk/split jerk tech work
wod-270/290/310/330/350
post-L-pullup tech work

275, 275, 285, 290, 300x2

Grip failed. Did this at the gym with no bumper plates and a hard floor. Had to put the weight down gently. Not doing this without bumper plates again!

225, 275, 295, 305(pr), 305

10x135
3x225
3x225
3x225
3x225
3x225
1x275
10x135

Looking forward to tomorrows

M/180/5'10/22

255x3
265x3
270x3
275x3
280x3

335
355
355
345
340...back stiff now

308/358/378/390/402 as rx'd

M/220/6'/28
315x3
325x3
335x3
340x3
315x3

Warmed up with pullups, pushups, air squats, dips, overhead squats, and hanging leg lifts (10ea).

135x5x1 (warmup)
315x3
405x3
405x3
405x3
405x3

Ouch :(

225, 235, 245, 265, 285, 295 (2)

After a long day of driving home from L.A. Pretty happy to match my PR from October.

33/M/185/6'00"

(185 due to 3 days of binge eating)

Warmup - Row 500m (1:38) + Joint Mobility W/U

Dead lift
3-3-3-3-3

3 x 225
3 x 275
3 x 305
3 x 325
3 x 345 (3 rep pr)

Dan D.

135-205-255-255-255

185/195/205/215/225

22 M 143

27/M/192/5'10

Dead lift 3-3-3-3-3

405 425 445 450 465

27/M/192/5'11

405 425 445 450 460

Dead 5 rounds of 3

m/43/6'2/170

Never really done dead lifts before...Thought I was focused on form, but don't think I could have done much heavier weight.

3 @ 145
3 @ 145
3 @ 155
3 @ 155
3 @ 155

275
295
305
315
320(F)
305

Real happy with this one. Former 1RM was 305. 315X3 felt great but couldn't go higher.

Didn't think this would go so well. Battling a cold and having trouble breathing. If today was a Metcon I would have skipped it

Deadlift 3-3-3-3-3 reps
Post loads to comments.
1 rd CFWU, 1 setx5 ea 135#, 200# BP
234-245-256-267-272(f)-272
New PR!!

245-265-275-285-295

m/162/5-8/35

As Rx'd all at 350. 85% of 410 (PR).

WOD Deadlifts,3-3-3-3-3.
145k x3
145k x3
145k x3
146k x3
146k x3 (pr)

was still feeling ma back fae the other night,
but just got on wi it ,felt strong but technique was goin oot the windae on some,need tae practice at sub maximal loads.

then practiced ring dips,goin as deep as possible
and slow controlled reps.

then snatch practice the night !

315-315-315-315-325

225x3
245x3
245x3
255x3
255x3

Had 7 basketball games today. Didn't do WOD.

1st I worked on a major weakness of mine and had some nice results:

Shoulder Press - 6 sets of 3
115
120
125 (old PR)
127.5
130 PR
132.5 (2)

Deadlift as RX'D
325
345
365
375
380 PR

Kept it light, working out with a buddy who has not trained in a while

I kept at 295 for the sets, which is super light for me, he was at 155

Then tabata bike for the crossfit endurance. I did not keep track of distance due to the fact I was working with another.

Good times.

steve m/46/172

245;255;265;275;285

60kg WU x 10
90kg
100kg
110kg
120kg (Knees started coming together)
110kg

Need to work on these

185x3
205x3 for 4 sets

F/27/128

215/225/235/245/255

3 sets drag curls 55lbs
3 sets elbow out extensions 20lbs

As Rxd

275
315
345
365 (pr)
375 (pr)

Then ran 1 mile to loosen the legs.

Wooohooo!

35m/6-2/233

25s

M/26/177lbs./5'11"

320, 370, 380, 370, 360

30/m/195

205
225
255
285
295

Did Bench/Squat/Deads today as many sets of 5 as needed until I got to my 5rm.

Squat 195(wasn't feeling it today)
Bench 185(pr)
Dead 255

M/28/5'10"/165

As Rx'd
1-315#
2-5 320#

Xtra:
Tabata Rowing 16 intervals 20:10

M/39/5'6"/193

225
265
315
335
345

Previous best was 335x1. Good day!

#194- I will check out that site! Glad someone is looking out for the moms out there!
#198- Thank you so much for your 2 cents. :) It was very much appreciated.

29m/156/70"
cf w/u w/ turkish getups and kb swings

As rx'd
265/275/295/300/310(pr)
Colin
265/285/295/315/325 (pr)

27/m/187

365, 365, 375, 375, 375

5 sets of 3 deadlift.

Thanks to Cullen, Jason, and Katy for having me up at Crossfit Flagstaff. Great job on Mr. Joshua.

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

20m/210/73"

Deadlift: 285, 285, 305, 305, 335, 335

Bonus: Curls/Push-up superset
8 reps of 110 - 20 slow p-ups
8 reps of 90 - 15 slow p-ups
8 reps of 70 - 10 slow p-ups

Calf Raises/Calfe jumps superset
5 reps of 175 - 30 calf jumps
10 reps of 175 - 25 calf jumps
15 reps of 175 - 20 calf jumps
20 reps of 175 - 15 calf jumps
25 reps of 175 - 10 calf jumps
30 reps of 175 - 5 calf jumps

2 sets of 6 (50lb. dumbell curls)

Sit-up/flutter kick superset
30 sit-ups - 20 flutter kicks
20 sit-ups - 40 flutter kicks
10 sit-ups - 60 flutter kicks

I also have a question for the experienced guys and gals out there. It seems like everytime I do an intense ab workout, or try and superset abs, I cramp up uncontrollably and have to end the set early. What should I do about that (or whats the problem)???

26/f/5'2/130#

breakfast: run 45 minutes = 6.1 miles

work work

back to big box at nite for workout w/sister:

warm-up row 6 mins, slo pace (she wuz very sore n stiff from yesterday's workout)
then 500m (not for fastest time, just see how long it takes at a moderate intensity)
sister - 2:14
me - 1:56

cfwu x 2 (sans pushups and dips for sister)

sister:
intro to the deadlift and a few sets of 3:
3x3x45#, 3x55#, 3x65#
good job. keep focusing on that form first and she'll be well on her way to better fitness than she's ever had.

me: warm-up dls 7x95#, 5x145#, 3x155#, 3x185#

WOD: deadlifts 3-3-3-3-3
215
225
235
245
250

matches last time. *sigh* after leaving the house later than planned, getting started slowly, and instructing sister for 1 hour, i wuz a lil tired n low on fuel by the time i got to do my sets. pretty sure i can pr next time we get sets of 3.

m27/6'/230

CFWU

225
315
365
375
315

I had grip issues.

M/23/6'4"/175

135 x 3
225 x 3
245 x 3
275 x 3
325 x 1 (grip issues)
225 x 3

30/M/77kg

110kg
120kg
130kg
140kg
145kg

156-173-184-193PR-193

225-275-315-335-335

130-140-150-140-130 (kg)

(kg)

3x120
3x130
3x135
3x140 (2+1)
3x145 (1+1+1) pr

185 x 3
205 x 3
225 x 3
245 x 3
275 x 3

as
rx'd
275,285,295,305,325

Mark:
Back Squats - 190# 5x,5x,5x
Presses - 105,105,105,105,102.5,102.5
DL - 225,225,225,235,245

Theresa:
DL - w/up 135 x5, 155x3, 185x3
WOD 195x3, 205x3, 210x3, 215x3, 225x3 (PR!!)

M/40yo/6'1"/195

185/205/255/285/305x1

Dead Lift 5x3

57/M/195
255,275,295,305,305

48/F/125
105,115,125,130,135

Done yesterday

M/40/185

Deadlift 3-3-3-3-3 reps

315
325
330
Missed twice at 330
315
315

deadlift: 3x
245
295
335
365
385

then did some light power cleans to work on form: 4 sets of 5x155

m/30/5'11/179

34/M/190/6'

255
305
345
385 tie pr
365x2
345

Went to football game last night, ate a bunch of crap and drank beer, up late, really tired today. Should've set pr on this after recent 1 rep pr of 415, but didn't have enough in the tank. Had fun last night, but paid for it today.

225/275/315/345/365

245
265(PR)
285(PR)
295(PR)
305(PR)

awesome.

At Syverson Gym...

225, 245, 255, 265, 275

Back after about two weeks... time to get back into it.

M/29/5'9"/195

WU: 225x8, 225x5

3-3-3-3-3
275-285-295-305-315

38/m/5'11/163

sn: 1x 83# 4pos 6x1 108#
1:00 of 45# jumping squats, 29 reps

Deadlift 3-3-3-3-3 reps
183#-198-213-228-243f1
1x243
3x193
3x193

Me: 42yo/M/5'10"/171lbs/10%BF

Warm Up: Some stretches, squats and Dead lifts.

WOD: Dead Lifts

305 x 5 sets 3 reps per set

Cool Down: Some playing around with clapping pull ups.

Felt pretty strong today only a couple of reps felt ugly but folks watching said that my back was not rounded and the reps looked good.

Jason, Kim, Joy and Nick, it was great training with you and I look forward to Monday. Jason, I think that I called you Justin yesterday, sorry for that, I got confused between the Justin who just finished the Ironman competition and you :>)

Joy, awesome work on those dead lifts!!!

Have Fun, Train Hard,

Billy

Deadlift
3-3-3-3-3
150kg
160kg
175kg (=385# PR)
160kg
150kg

Back still not 100%. Just sore muscles, nothing any more serious. Felt better after DL. Stomach on the other hand....
Mr. Joshua is still kicking my butt!

315/335/345/355/365f

27/m/205/6'

225-235-245-255-275-285

took it easy after a long layoff of DL

oh yeah, I ran a 5k in 24:08 right before the wod

22.m.136.65"

as rx'd
255, 265, 255, 255, 255
*still pretty crippled after those 5 rds of 15 250# deadlifts

Last Time:
295, 295, 295, 295, 295

225
245
245
265
265

17 y.o M 165#

Haven't done alot of DL so not so great today/plus I didn't know where I should start. Didn't fail on any.

185
195
215
225
235

Can definitely do more

Edit to post 278, that should read 27 y.o. male...weight is correct

225
245
265
275
295 (1 REP)

CFWU Stdf,
cleaning up after T-Day travelling, combined with Tabata something else....

205/225/225/225/225

and out!

M/16/6'1"/210

Deadlift
3-3-3-3-3

315
320
330
335 x 2
335 x 2

5 rounds of 255# x 3 reps after warm up and then working up to that weight gradually.

321 total.
Had to finish up with jumping pull ups. All else as rx'ed.

Disregard comment #284. That was my Tabata results for 11-30-08.
I did finish up my 5 rnds of Deadlifts with 5 sets of 15 KB swings using 35# to complete comment #283
Sorry. Still woozy. Just left the gym.

Age 52/BW 245# dead lifts 5x3 @ 145#

56/M/202
200, 220, 255, 275, 265

225
245
255
265
275

295 2 (felt a callus tearing so stopped after 2)
305 3 used a thin cloth on the bar
315 3
325 2 a 2 rep pr
315 2

359x3 (easy)
381x1 (uhh, too heavy)
359x3
359x3 (alternating grip)
369x3 (alternating grip; just right)

275, 280, 285, 290, 290

cfwu x 2

258lbs x 3
278lbs x 3
288lbs x 3
298lbs x 2, failed on 3rd rep
288lbs x 3

previous:
10/13/2008
303lbs x 3

1) 135#
2) 205#
3) 225#
4) 255#
5) 295#

M/25/67"/169#

3x335#
3x315#
3x320#
2x320#
3x315#

M/25/70"/159#

5 sets of 105# 25 reps each set. (only had dumbells to work with)

M/24/188 cm/107 kg

120
120
120
125
130

Warmed up at 135

175 (3rd rep swung out wide but made it up)
180 (f)
175 (f on 3)
170
172 (f on 3)

lower back and hamstring are tweaked so no DL's for me. Did the following instead:

21-18-15-12-9-6-3

400m Row
Mt. Climber push ups
Dips
Pull-ups
80# shoulder press (2x 40# db's)

44 minutes. Don't know why my times are so horrible lately.

130x3
150x3
170x3
190x3
200x3

All weights are pounds, ran out of weight discs at 200! I need to get more, I think I could have lifted more than that.

M/40/180

250
250
275 (badly executed, so back to the drawing board...)
250
250

More better faster

I didn't bring my gloves and grip was a problem on all my sets.
185x4
205x3
225x3
245x3
265x1 (f)
255x1 (f)
225x3

M/23/151 GregAwu

315x3,335x3,355x3,365x3,375F,375F

M/46/145

Hill and trail run 30 min + 2 stops for a set pullups pushups and squats for WU

DL 135x10, 185x5, 225x3 for WU

(245-250-255-260-265)x3

Everything over 250 is a PR for this one

403!

205, 255, 295, 345, 385

m/43/5'11"/195

255x3
255x3
265x3
275x3
285x3

27/m/75kg

90-90-100-110-120 (kg)

(Half volume)

185, 205, 225, 245, 255

Deadlift 3-3-3-3-3 reps

225-235-245-265-285
-----------------------------------------------------
Compare to 0810113

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

225
275
295
305
315

26/m/157

135
155
175
195
175

44/m/165

DL x 5, wanted more volume

270
280
290
300
310, no struggle
320

PR, after vacation, a recovery week might be good once in a while

1. 225
2. 295 (meant to do 275)
3. 275
4. 275
5. 305

M/23/5'8/178

225
245
265
275
295 (PR)

205
225
255
275
305 (failed-1 rep only)
225

220
230
255
255
270
270
270

I only have, as of yet, 270 lbs of weights for my bar, but during the summer my 1rm was 255 so I'm happy I can do 3x270 now. And the fun thing is I could go heavier, so I'm excited

65
65
75
85
95

225
245
275
290
275

CFWU trois rondes, puis après WOD deadlifts, 5 sets de 3 reps. Pousse plus next time.
225
225
225
225
225

41m, 72/220
miss read on WOD,
did 3 x 5 DL
275
325
350
225 x 20 in 40secs

F 37

Weights in kg.
40-50-60-70-80

Ran 10K easy pace for warm-up

Deadlift:
150/200/220/240/250

M/32/6'2"/190

225 x 3
275 x 3
295 x 3
315 x 3
335 x 3

M/22/72.5"/211

275x3
275x3
285x3
295x3
305x1-295x2-275x1
Form sucked though. I realized afterward it was a big mistake to sacrifice my form in order to get more weight. -won't happen again

47/m/180#
wod-270/290/310/330/350/360f

225/275x/245/255/265

225
275
295
305
315

29yom/6'5"/215#

255,305,315 then my knee blew out. Felt heavier than I expected though, pretty close to my max.

m/37/76/200

205#
225
235
255
275 (1-1-1)

Haven't done DLs for weight before, so that makes 275 a PR

185x3
195x3
205x3
215x3
225x3

All up 10lbs. Some left in the tank.

Rx
completed 12-1-08

275 lb x 3 for all sets

managable wt

m 44 5'9" 181 lb

225x3
245x3
265x3
285x3
305(PR)x3

Just started 3 weeks ago and feelin' better than I have in a long time. Thanks for the motivation.

225,235,245,255,265,275

275
295
305
315
325

315
365(new PR)
385 (newer PR; my hands would paid the price later)
390 (fail)
365 (by this time my hands felt like they been through a cheese grater)

43/m/177#
95/105/115/120/125/130/135fx2
post-3 rds, 2mins rest btw
20-20# wall balls
25 Dbl unders
10 pull ups
1:14/1:14/1:18

275-315-365-385-395

30M/5'11/192

315 x 3
405 x 3
425 x 1
415 x 1
405 x 1

Grip burnt out whew

m/41/164/6'

as rx'd

265
275
285
295 x 2 grip slipped
290 x 2 grip slipped again--needed chalk

47/m/184
225x3
255x3
265x3
285x3
295x3 PR

33 yom 220 bwt
cfwux3rdsx15reps

deadlift wod
365/375/385/395/405 (+15 from last time)

C-
Worked up to 235
did some dead stop and some touch and go

24/m/195 heavy
405,405,405,405,405
kept light. DLs done after 100pistols for time and SP 1x7 work.

*Compare to Oct.18, 2008
23/m/192
425,450,455,460,455

23/M/175

205, 225, 235, 245, 245F

M/29/6'3/175

205
225
235
245
255

M/30/6'/215

205
225
255
275
305 (Should have gone heavier)

final set was 335x3

cfwu x3

as rx'd

225,315,335,345,355

Wanted to go heavier but resisted due to pinching pain in lower left of back.

385 x 3 max. Failed at 390.

M/19/5'8"/150lbs

325-335-345-355 got twice and failed on third, didnt do a fifth set, back was too tired

185 x6
225 x3
235 x3
245 x3
225 x3

Missed this wod, because I was out of town for Thanksgiving.

2 mile run
then 5 x 3 of 115# cleans
115# all reps

225, 255, 275, 285, 295

m/20/160/5'9"

295-300-305(x2)-305(x2)-300-305!

all were pr's for 3 reps! 305 was previous 1RM so we'll see what happens next time that comes around!

225
255
285
305
340

m/25/140lbs
185lbs x 3, 205, 205, 225, 205

5x3 DL: 335 x 5 sets, no bounce. Paul

M/22/6'1/185

315 X 3
365 X 3
380 X 3
405 X 3 (PR)
315 X 5

The 2nd and 3rd reps feel easier than the 1st one for some reason. Happy about the PR though.

BW 170

Greg A warmup, 135x10, 185x8, 225x6, 255x5

Sets - 275, 295, 305(pr), 310(pr), 315(pr)

DL 3-3-3-3-3

345-355-365-375-385

37/6'2"/196

Deadlift 5 sets of x3 as RX'd: 165/170/175/170/175kg (385lbs)

New PR by 5kg (11 lbs)

225
265
285
305
325 slow switched grip

Finally back in the gym.

CFWU with 5/6/7 pull-ups and dips, working up to not blow up shoulder (been there, done that, bad memory of 95# aerobic instructor chick almost killing me "finding" bursitis).

DL 3x5 135/185/205/215/235 could have stepped up higher or skipped 185, but 1rep PR is 265 so pretty good. Tabata This tomorrow!

M/19/5'11"/160

275
295
305
315-fail
310

34yom/170/6'

265,265,275,275,285

32yof/126/5'6"

155,165,170,175,175

225
275
300
310
320 New PR!

CFWU

140
110
130
140
150

135
155
175
199
210
215
221
221

M/29/65"/147

set 1: 225
set 2: 235
set 3: 245
set 4: 255
set 5: 255

TSCHANZY 46 M 166 5'9"
Well here's my numbers for Deadlift 3-3-3-3-3 reps

225
275
275
295F
275
285

Total 4185 Average 279 per rep PR BY DEFAULT

359
369
379 (pr for 3)
379(2)
369

All in KG's
140
150
160 (Failed 3rd rep)
150
150

40/m/176cm/71kg

110
120
125
125
125

All loads in kg. Maintained good form (butt down) for 2 out of 3 reps according to weightlifting instructor.

Performed this workout on Tue. 12/2/08

23M/5'10"/170
135
155
175
195
225

m/25/186/6'1"

285-295-305-315-325

as rx'd

120kg - 140kg - 160kg - 160kg - 175kg

so 386 lbs

M/24/5'10"/145

081201
275-295-300-275-225

M/47/6'/185

135 x 6 w/u
185
225
255
275
285(PR)

Did this Monday as I try to catch up.

Warm up:
34 (DH) pull-ups in sets of 6 throughout WU
9 x 135# full squat clean (unbroken)
DU practice
KB swings
Box jumps

DL 5 x 3
325 x 3
345 x 3
355 x 3
365 x 3 (my previous 1RM)
375 x 3 New PR! but lumbar curve gone...

I can smell 400# around the corner and it's making me hungry!

225-245-265-295f-295f

Ryan: 135, 175, 185, 205, 205
Al: 225, 245, 265, 285(pr) 305(pr)
Taylor: 225, 245, 275, 285(pr) 305(pr)
JJ: 225, 245, 275, 285, 305(pr)

deadlift 5x3
warmup: 45x10, 135x5, 185x3, 185x2
225
245
255
265
265 last rep incomplete

365
385
385
385
395

135
185
205
225
235

25/5'9"/136

80-85-90-85-85 kg

295, 315, 345, 365, 335

Backed off last set to make sure I was locking my lower back in

5'10" 185 34yom
205/225/235/235/235

m/24/6.1/196

Did some catching up first. Worked on HSPUs, DUs, presses. Deadlift last.

275,315,325,335,345

Felt rounded right off the ground. My shins aren't bloody, so form wasn't 100%

205,225,235,245,255

41/m/151

231
251
271
301
311

CFWU x 3 (PUs and dips on rings, GHD SUs)

Made this up today and combined with 1rm presses. Dunno how many rounds I ended up with (more than 7), and ended up with 265lb. Very frustrated, since several months prior I PR'd with 1rm at 295lb, and haven't been declining since. 245lb I was able to do reps at, but 265lb I struggled to lift once. Took out a little furstration by doing several 5+rep sets of 225lb and 245lb deadlifts.

Really need to get to a barbell cert this summer, if I can afford it.

CFWUx2

235-255-275-285-295

m43/187
3 x 100k (220lbs)
3 x 120k (264lbs)
3 x 130k (286lbs)
2 attempts @ 140k (308lbs)
1 x 130k failed on second rep
3 x 120k

did this after the shoulder press 7 x 1 (to punish myself for a big weekend on the beers)

3 x 95
3 x 100
3 x 102.5
3 x 105
3 x 105

Find that my grip is giving way before my legs. A trainer told me to tuck my thumb in underneath my hand and...it worked but was a little painful. Still, a little pain is ok

225, 245, 265, 275, 285. Higher next.

225,255,275,285

m/187/6'3"/28

275x3
275x3
275x3
275x3
295x3

I lost 13 lbs. in 5 hours over the weekend. "Small" stomach bug. Trying to get my energy level back. It's slow going.

body still tore up from mr. joshua

225#
245#
255#
265#
275#

295# (pr)

29yo, 5'11", 175lbs

265
275
285
295
305

M/32/5'4"/149lbs
1. 275
2. 295
3. 295
4. 315 x2
5. 315 x2
Not my best, but form was good.

M/37/6'1"/185

185-225-255-275-300

why must this be prescribed AFTER joshua AGAIN?!?!??!!!?!!

245#
275#
285#
295#
305#

(325# is my PR)

45*8
135*8
225*5
255*3
255*3
275*3
275*3
225*5

M/32/5'11"/160

just now back into the lifting after an endurance hiatus

155/185/195/205/215

300/300/300/300/300

325
335
355
385
405 f

405
415
425
435
445

M/42/212

275
295
295
315
315

Worse than last time

m35/168/5'8"

205,255,275,295,315

loving the DLs,

185
205
225
225
225

tossed in a guilty 5 sets of dips for muscle-up incompetence on 'Nate' the other day...

m/27/170

245
255
265
275
285

I think I couldve done 300, next time for sure!

maxed out at 300 and some change pounds the last set of 3. Felt like I could have done more, but that's all the plates I have in my basement! :~(

135
145
155
155
165
165

My grip was my weak spot on this one.

135 x 3
185 x 3
225 x 3
275 x 3
275 x 3

CF warmup. Did this superset'd with the shoulderpress from the 1st.

225-275-345f-305-305-315

Form was pretty good. Still getting better.

m/40/6'0"/190

185 x3
205 x3
225 x3
245 x3
275 x1, 225 x3

wu

275-315-345-365-375

cfwu x 3

225
275
295
295 (f-2)
275

32/m/6'2"/206

Did this on 12/2.

305
315
330 (old PR)
345 (PR)
355 (PR again!!)

Pretty stoked about at 25lb PR.

Phil 4:13

did this yesterday and felt weak after moving sat/sun and very little sleep. Lower back was feeling weak from lifting boxes etc.

1. 185
2. 225
3. 245
4. 255
5. 275

i suck at deads and have maxed at 315 but that is a major improvement from 6 months ago when i started CF full time and started deads.

M 35/224

first deadlift in months post knee injury.
felt weak at 350 so went down

295
325
350 x 2
305 x 5
305 x 5

M/49/185

As Rx'd
275/285/295/305/315/325

30-m-170

135-225-275-295-315

185,225,245,275,295

12/3/08 (11/29)
WU ROM;
Sq 15; Push ups 10; Pull ups 3
Dead WU Bar (45 lbs) x 10; 135 lbs x 10 from rack

WOD Deads (5 x 3) 185; 205; 255; 265; 275
from rack except last set. Reset grip after 2nd rep on 4th & 5th set

cool down 205 x 5
Chin ups 3-3-3

145 x 3
165 x 3
185 x 3
195 x 3
205 x 5 (PR)

I know know that the womans bar is only 23#, so some of these are off, but I don't remember which bar I used for which lift :( regardless the 205 (or 193) is a PR

275/315/335 slow, bad form/315/295

Definitely 45# bar this time, so this may be higher than last time (339 w/ questionable bar that may have been 35#)

39/M/187
Rebuilding...
275/315/345/355/365 (385 pr)

24/F/125

So, I did 5/5/5/5/5 instead. Must learn to read directions...

5x100
5x100
5x110
5x110
5x110

Started crossfit today. This is gold dust. Fuctional fitness in a smash session. what more could you ask for. Day one
265x3
300x3
330x3
352x3
352x3
Maintain the RAGE

225x3
275x3
295x3
305x3
275x3

27 y/o/m/5'8"/159

165/185/205/225/245

FFC
Ran 1 1/2 mile 12 min
DL
135/185/225/275rep 1 /225/255 reps 2

225
245
255
265
275

275/295/295/315/295
Form suffered w/increased weight. Use wrist wraps.

Deadlifts
275/295/295/315 once, failed twice/295 sets of 3

225
235
275
275
300

M/30/5'9"/165

240
270
280
290
280

Bar not included:

3 x 180
3 x 230
3 x 250
3 x 270
3 x 290

CFWU x 3
DL: 135x3,155x3,175x3,195x3,200x3
5lb improvement.

Worked up to 345 by 5s.

M 30 185 6'2"

did mr. joshua two days ago...

315
335
355
365
365

My lower back is still playing up:-( no heavy weights

70, 75, 80, 80 ,80kg

F/28/170/56

35M175
a few warmup sets
275
295
305
315
325f
275

35F123
95
105
115
120

Tom
225
235
245
255
225

as rx'd

170, 180, 190, 195, 200

m/30/162

265, 275, 285, 295, 310-F, 305-1, 300-1

Still REALLY feeling Mr. Joshua. Glad I got the 305 & 300, but would have liked to make them triples.

Teri f/36/5'7/153

135-185-215-225f-220f-205f3

Todd m/35/5'10/160

225-295-345f2-315-325f2-295

In kgs.

90 x 3
110 x 3
120 x 3
140 x 3
160 x 3 (PB)

Jeremy with 95lb
5:26

DL x3
225
315
335
355
365
Go heavier sooner next time

m/35/5'9/176

CFWU - 3. Reg. Superman. Burgener.
335, 345, 355, 365, 370-F (mind not right), 365 (2+1)
Better hip drive & not so much lower back today.
10/13:335, 345, 355, 365-2 reps, 355

As RX'd:

Wes m/26/68"/153:
275/295/315/335/335
Felt crappy, and couldn't stand the 250# guy standing next to me doing the same weight for deadlift while yelling at the top of his lungs, so I wrapped up the last two sets quickly. Damn globogym types.

Tom m/26/72"/175:
225/245/275/275/275

m/36/6'4"/97kg

70 kg
100 kg
110 kg
115 kg
115 kg

Feeling tired & sore after soccer yesterday

m/22/218

265,285,295,305,315x2

CFWUx3
315-325-335-345-335
-re-grip for last rep on last 2 sets
(315-325-335-345-345 last time)

225x3
250x3
275x3
300x1 - stopped; tweaked left hami

M/52/6'/180

250X3
260X3
270X3
280X3
300X3 (PR)

3x225
3x275
3x295
3x305
3x275

115, 135, 155, 185, 205 (PR)

Wow. Big improvement over last time:

135, 135, 155, 165, 165

CFWUx3
5x45,135,225
275-280-285-285-285
10x225 warmdown

In kgs
100,110,120/only 1 rep,115,120
stopped using wrist straps... feeling it

5 x 3 reps:
110; 120; 130; 140; 135kg

M/27/5'10/165

215
225
235
245
250

28/m/185

315
365
385
405
435

m/28/5'9"/160

Warm up 5x (135, 185, 225, 275).
Then,
5x3 (in pounds)
315
335
355
365
370

Prev. 1RM was 385, so in terms of percentages it should be higher now. CF rules.

m/28/5'9"/160

Forgot this the other day:
Mr. Joshua as Rx'd - 23:13

5x3 DL
Warm up 5x(135#, 185, 225, 275)
then,
315
335
355
365
370

185x3
185x3
195x3
200x3
200x3

Did this one after the SP of 2 december...

also didn't do my top because I had to play a soccermatch the day after..

140
145
150
155
160

Don't remember all sets, but set a PR with 210 on final 3.

Completed 12/15
225
275
315
365
365

Meyer-325-335-345-355-365
H-225-245-265-275-305Pr back hurt

cfwu x 1
135x10
185x7
205x5
225x5
235x3
245x3
250x3

35/M/78kg

1. 160kg
2. 160kg
3. 150kg
4. 150kg
5. 150kg

135,135,135,135,135

M/39/150

225
275
295
305
295

160
170
175
180
180

kg

385x3
405x3
435x3
475x3
495x3

m/51/210

warmup-205x3 215x3

work out- 225x3 225x3 225x3 225x3 225x3

First post..
32m/5'9/160
185lb
235
255
285

225x3
275X3
315X3
335X3
340X3
Made it easy...Crossfit has somehow made me stronger than other workout routines-amazing. Going to try for an even 350 next time.

Matt - 205, 215, 225, 245, 265
Tim - 185 for all sets but had to practice with lighter before each set due to form problems
Bev - 35, 45, 55 (used a couple of same weights twice)
Rachel - 75, 85, 95 (used a couple of same weights twice)