Sweet!!!

just what i wanted :)

go heavy!

I almost cringed limply just standing next to Welbourne at my cert-he looks like he could throw a car. At 6'1" 205 I don't often feel petite.

that makes me happy. so pumped for another strength day after FGB and Murph

FInally! heavy DL's are my favorite

Good. I've fallen off the wagon for MONTHS and this is a good way to "ease" my way back in. Something like Murph would have been trouble.

Sweet my PR is 345 let's see if I can't get 360 plus.

Get Some

DT Missoula, MT

mmm....not my favorite kind of WOD i love the metcon wods....sad but anyway 3-2-1 GOOO

Hey, im kind of new, so you just do 5 sets of 3 deadlifts? How long of rest in between sets? Thanks

f'n sweet video!! im pumped!!

i love deadlifts.

Get Some!
Love It!
Hooah!

#10- jackson

5 sets of 3 deadlifts
take as long of a break b/w as needed

Amped! Gonna nail 220+ kg!

Then my affilite team will do "Fran", tournament style. After watching the "Rhabdo Fran" again, I can't help myself... It's gonna be a great day!

I loved the movie...I was lucky enough to get a sneak preview. Recommend everyone interested in Crossfit to see it as soon as possible!

First workout tomorrow at Jeannie's Beach CrossFit! Can't wait to start this 3 on one off CF WOD, ZONE plan. I'm stoked.

Howdy. Anybody count the plates on those Wellbourn lifts? I got caught in his shadow at the Games--thought it was an eclipse. Made me want to look for a pagan god to worship or something.

Deadlifts, 3-3-3-3-3. Guess where you might find the answer to all of your questions about how to do this one? Well, right here in a minute, but it should come as no surprise that the answer to Jackson Mayer's question is in the...wait for it...FAQ!!

This workout invites us to explore our 3-rep max deadlift. No rest between reps, just a reset of your hands if necessary. No bouncing or "touch and go", this one is for max weight not for time or speed. Warm up and practice your form (and yes, you should do the CF warm-up or our personal warm-up, too. Before you ask, it's in the FAQ) with lighter weights. When you start you have a choice to make: either 3-rep max straight across (same weight, not really recommended), or ascending sets culminating in an attempt at your max for 3 reps. Rest as long as necessary between sets to recover, but not long enough to cool off. Typically 3-5 minutes.

Now, there's an awful lot of noise here and on the Message Board about whether or not you can "get strong" on Crossfit. Of course you can. Crossfit is a STRENGTH and conditioning program. How strong you get depends on how intensely you approach days like this. If you've done this properly you should be mentally and physically as taxed as after a met-con, albeit not as winded.

Is that all there is? 5 sets of 3 reps of deadlift? Yup. You can certainly do something else if you wish; just remember that this is day one of three CF WOD's. Coach is like Santa...he knows what you did today and you just know, deep in your bones you KNOW that whatever you do after the deads today will show up in the WOD tomorrow.

And yes, for those of you keeping score at home, I just used BOTH "culminating" and "albeit" on a fitness blog...

Bingo, I love "albeit"! Great explanation, yet again. You're on a roll!

Allison, get to it. I know you'll love the results from a 3/1 and zone. Are you going Paleo too? IMO just as important to have quality foods as it is the right quantities.

yes, i love this wod

I wish they would stop teasing us, and just tell us when the movie is coming out.

Allison,
Welcome to Virginia Beach girl.. YAY! Looking forward to day 1 of the many brutal workouts to come with you, it's go time!

are straps ok to use or is that a no no

Bingo, very impressive vocabulary for a fitness blog.

And I just ordered a copy of Starting Strength, looking forward to that masterpiece of work.

23/M/185

Just did Linda @ 200 lbs so I don't think I'll do this tomorrow. Heavy Fran might do instead.

I wish that the movie files were offered in a Zip format so I could download them here at work. No movie files or streams can be downloaded on DoD computers.

"are straps ok to use or is that a no no"

Comment #22 - Posted by: Tye

I would say no. Unless you are an Olympic Weightlifter trying to save your hands from extra abuse, suck it up and learn the hook grip or alternating grip.

Hook Grip: http://www.crossfit.com/cf-info/faq.html#General14

YYYEEEEESSSSSSSS.....Cant wait for the Movie

Herm: Thanks. I'm really looking forward to seeing what happens. Its been a million years since I followed the main site exactly and even then I wasn't taking rest days (I will be now). And I've never done the Zone this strict and with half carbs and extra fat.

I've never put the two together either. It's going to be great, I'm sure.

But no, I'm not doing paleo. Mabe one day. Zone is still a foreign language to me so I'm keeping it stupid simple. No cooking, no fuss. Basic, basic, basic. I'll improve over time.

TaZ - Sweeeeet! Can't wait to go at it with you guys regularly. Looking forward to meeting you!

Aight, a heavy day. 3...2...1...GO!

What a day to start over again. It will be temping to go real heavy, but I just had my foot/arch reconstructed in September. I'm also coming off a frozen shoulder due to spontaneous nerve damage. My goal is to post everyday I can, so you will be hearing a lot of foot and shoulder excuses from me for a while. Hopefully, I'll be almost 100% by the time I fly to Iraq.

Allison,
I think it is a good idea to start with one diet then improve over time. It is easy to overwhelm yourself. Greg A's CFJ article is a great help.

Bingo,
Nice post.

See you all later. I'm in Hawaii, so I won't post my workout until late (for most of you anyways)

movie...want...now!

and

That guy is a goliath, good lord.

I just Can't wait to Have this movie does anybody knows where will we be able to get it and when ??
Gonna Hit the 4XX Like an Animal
- just Hope the anaesthetic doesn't hammer my body down wish me luck in the surgery -

Get Some !!

What is deadlift?

Herm,

I would say straps are ok to use, but only as a last resort. Better to strap-lift a weight one would other wise not be able to grip, than to fail on the lift altogether.

I get what you're saying, but I think straps can be used if done so sparingly.

I sniff a CFT coming - probably in the next cycle or two... squats two cycles ago, shoulders last cycle and now dead lifts... it's coming, and I'm looking forward to it! :)

as rx'd

weight in kgs

130-135-140-145-150

gassed

Comment 32, Gunnar "What is Deadlift"

Please read and look at the videos in the FAQ and Exercises and Demos pages of the crossfit main site and then look at Bingo's posts for the WOD.

Here are some links for you:

Coach talking about deadlifts with great demos by some of the crossfit legends:

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

Link to the FAQ page:

http://www.crossfit.com/cf-info/faq.html

Link to the Exercises and demos page:

http://www.crossfit.com/cf-info/excercise.html

Seriously, I have been crossfitting hard since November 2006 (not long at all) and I refer to these links constantly.

Oh and I'd like to weigh in on the straps thing.... don't use them ever. If you can't grip it, you should not being trying to lift it.

Have Fun, Train hard,

Billy

Hey! University of Wyoming on the Main Page of CrossFit!!!

Gotta love that! Go Pokes!!!!!

Comments 36

This was great thanks Billy.

I love deadlifts, and it's been too long since I've done them. Anywho......255 5x3, then I knocked out a single of 265, and 275, tried 285, only moved it 4", lol. Better luck next time I guess.

A thought on straps...

First, I generally avoid them. You likely won't have them handy in a "real life situation" where you needed to lift something heavy.

With that said, I'd rather use straps on my last set, rather than be unable to push my dead lift farther. The point of the workout is to perform more work. I completely agree that the grip is curcial, and for me in my CFT is is my limiting factor on the dead lift. I can lift way more than I can currently grip (to dispute - gently - Billy's comment that if you can't grip it you shouldn't be attempting it).

To that end, grip should be something a person addresses, just like proper form on a squat or learning to kip for pull ups. I am doing that and don't expect to use grips for this workout. But for the sake of a work out, if your grip is your limiting factor, I'd use them. I would NOT use them for a CFT, but that's just me! ;)

Bingo, I've got a question for you...

You said that its better to continue to ascend through the sets in this WOD and end with a set at your heaviest weight than it is to get to your heaviest weight and then begin the WOD using the same weight. Why?

I have always warmed up until I get to a point to wear I am really, really struggling to get the prescribed reps in the WOD, like 3 for today. I then rest for as long as I think that I need to repeat the feat, and then try to do it again. I usually fail towards the last set and I finish with singles getting through the WOD. This leaves me totally blasted.

Have Fun, Train Hard,

Billy

did this instead....

4700 m. row 19:40

deadlifts

135 10r.
155 3r.
185 2r.
205
225
245
275
295
315 (old pr nov 08')
325
335 (new pr same bw as old pr)

male 24 163lb. 5'10"

Jeff Comment 40, using straps to lift heavy stuff...

I agree with you that those straps will probably not be around when you desperately need them.

Also, my body gives out long before my hook grip does. I believe the strap for dead lifts is much like a half squat. A half squat allows you to squat much more than you are ready to squat just like straps allow you to dead lift much more than you are ready to lift. Have patience and perseverance, you'll get that huge dead lift soon enough. I'm in my 40's and still getting lots of PR's through smart, hard, crossfitting. :>)

Have Fun, Train hard,

Billy

Billy on comment 36 and the use of straps. I've had this question for awhile.

What if you have a slightly mangled hand?

Long story short but lets just say 15+ years ago in the interest of chivalry a hand was ricocheted off a red necks skull and the fingers have never closed properly since.

On a 3 rep max it's not a problem but on linda or diane it becomes problematic. Also with kipping pullups grip is the limiting factor.

I've resisted straps because well because of the ethos if you can't grip it you can't lift it.
But if I use straps am I still a card carrying crossfitter?
Or is it like golf and if I can't walk the course I'm just not a pro?

All weight in kg: 83-88-90-90-90

F/33/63kg

Jakers comment 44, mangled hands and the use of straps...

Check this out, I completely destroyed my right hand and I have a scar that runs along the entire backside of my hand. I remember clearly, doing crossfit rehabilitating this injury. My doctors told me that my hand would never be the same. I remember clearly being on my knees in the gym after sets that involved my hand with just screaming pain. I got through it though without the use of any training aids and now my right hand is completely as strong as my left hand. I truly believe that if I had succumbed to the use of straps I would still be using straps and laying the blame on "my bad hand".

Still, if you have rehabilitated your hand as best as it is going to get, ever, do not let that limit your training. You should use straps on every lift that is limiting because of a disability and you should be proud that you still crossfit even though your hand would allow you to say sh_t like" Before my hand was messed up I would have been able to..." Jakers, keep your chin up and train as hard as you can humanly train at all times with whatever you need to do in order to continue to push your own limits.

Have Fun, Train Hard,

Billy

Yeah! This is just what I wanted to work on!

Um, ok, someone's about to get their post's pulled....

Pretty Happy! Crushed my last performance.
275 X 3
345 X 3
365 X 3
375 X 1
380 X 3

Has anyone injured their shoulder doing heavy deadlifts? Last time I did the 5-275#/10 burpee WOD, I think I separated my right shoulder -- it has hurt ever since.

Any similar experiences out there? I am afraid to tackle deadlifts again until the pain in my shoulder goes away.

-JD

Regarding straps,

I think its fine to use them when your grip fails due to the number of reps that a workout requires (think Diane or Linda). Do the most reps you can without the straps, then if you feel your grip is causing you to take too much rest between breaks in a set or only doing 1-2 reps, use the straps. I think it would be better than resting or scaling down where your entire body will lose the benefits of pushing yourself or doing the heavier weight. Your grip should improve soon enough.

I generally agree with the saying that if you can't grip then you can't lift it. I say that a deadlift with straps does NOT count as a PR or for a CFT.. and heavy sets like today should usually be done without straps so your grip will improve. But if your grip is a limiter, I would throw on some straps for the last set or one or two extra sets to see how much the rest of the body can do. The arms in a deadlift are just straps anyways.

strap or not to strap....
The answer is NO!!!

If i learn something about crossfit is that you should train all your body and i mean all your body...i have a theory maeby i'm wrong...i think we don't have to use straps because if your hands can't handle a weight maeby your shoulder your back your hips neider....and besides that we havd to work very hard on our grip because the cleans, pull-ups, muscle-ups...now you can see how important is working without straps.....again sorry for my horrible english

1) 295
2) 315
3) 345
4) 360
5) 355

been watchin some videos on the CF website about dead lifts and the CFT, why is it that i see that some people grip the bar one hand facing in and one facing out? still new to CF dunno if this is a dumb question or not, just trying for good form!

Aj gripping the bar with one hand in and the other facing out gives a better grip which comes in handy when deadlifting heavy weights.

1) 135
2) 185
3) 205
4) 235
5) 325 (PR)

Goal for next time is 375

M/32/155/5´10"

As rx´d
In kilos: 120-130-140-145(PR)-140

275-285-295-305(PR)-315(PR)

First time doing heavy deadlifts in a while, felt great and the results were good - broke pr by 20#. Can't wait for CFT so I can break the "Intermediate" barrier!

love the quotes on the white board.

Ok, enough of this nonsense! release that movie!!! If you guys don't release it soon I'm going to go to the local globogym and do burpees on the treadmill until I puke on the guy next to me!Don't make me do it!
Merle,

CrossFit USA

First time doing heavy deadlifts since starting crossfit (at New Year). Haven't done them in a while so I took it steady:

In kilos: 105-120-135-140-140

Hey Josh, comment # 50. It was probably the burpees that tore up your shoulder, not the deadlifts. My shoulders are the only thing I feel getting sore after doing burpees.

re: straps for DL's

My advice is avoid them. Use the overhand grip for as long as you can, then switch to cross grip, using chalk ad lib. Grip strength is being developed with many of these lifts and straps are counterproductive to that endeavor. If you have a hand or forearm disability, that's another story.

m/43/74kg
Burgener OLY skill transfer WU

WOD As rx´d:
120/130/140/140/130 kg PR

Iron-cross training

48/male/6'/205 week 9 of CF

last time (08/11/29) 225x3,245x3,275x2,245x3,245x3

today 225x3,300x3(PR!),275x3,250x3,250x3

CF works.

The date is off on today's post. Don't know if that will mess up the archival searching or not.

DD

45/m/71 kg
2xCFWU
3xDL 110 kg, 115, 115, 115, 115

All weight in kg's

61 x 5
101 x 5
131 x 3
151 x 3
161 x 3
166 x 3
171 x 3

51 x 10 Jumping DLs

Need to work on some medium weight DLs. Form was a little off at the heavier sets.

F/33/5'8"/140

135-165-185-205-215

New PR!

25/m/5'11"/200
370-380-390-395-400 PR!
Happy with the 400...first time I have done 2x bw for 3.

CF Warm Up

135x3
155x3
185x3
225x3
245x3

It has been awhile since I have deadlifted. I focused on form. This felt great!

45x5x2 (initial warm up)
135x5
185x5
225x3
275x3
295x3
315x3
325x3

Original plan was not to start my "5" at the 225 mark but once I did the 325 I was pretty much done.

as rx'd

140kg
140kg
150kg
160kg
170kg

(5 kg less then last time....)

m/27/174/5'9"

145 x 3
235 x 2
255 x 2

Begin WOD:

325 x 3
325 x 3
325 x 3
325 x 3
325 x 3

m/43/185

as rx'd

275-285-300-305-310

Cute picture. It's looks like they are having a lot of which, which is totally CrossFit, to me!
LP

315
335
355
365
375

m/21/190/6'1

Deadlifts are my favorite.

Hey Bingo, I really enjoy the posts. Thanks.

Sunday musings...

1) Two from me in one day; careful, might induce Pukie.

2) Size. Have you been paying attention to your clothing size since starting CF/Zone? Either the waist fits and it's too tight on your thighs and butt, or the legs fit and you fold over material on your waist. Good problem to have, eh?

3) Object GPS. Mrs. Bingo always knows where everything is! It's like she has an internal GPS for every object chez Bingo. As helpful/annoying as that may be, what's infinitely worse is that she is continually putting stuff in its PROPER place.

Come on...I'm a guy...that's the LAST place I ever think to look.

4) 100%. Did you notice how many folks noted that their marriage or other committed relationship was among the best things in 2008 on the last Rest Day? Nice to see, especially that couple who posted separately and each noted the rekindling of the "spark" in their marriage.

How many times have you read somewhere that marriage or a committed relationship is a 50/50 deal? Some pop psychologist or TV star in Parade magazine perhaps, rhapsodizing on a healthy marriage or something like that says something like "you have to do your share. Meet in the middle. Compromise." Or some such stuff.

Mrs. Bingo (again, the smart one in this couple) is having none of that. While talking to a couple of the Bingo progeny and their friends the other day she dropped one of her favorite thoughts: marriage is a 100/100 deal. BOTH people in a marriage need to give 100 PERCENT of themselves to the relationship 100 PERCENT of the time. There are no measuring cups, no virtual scales, no yardsticks or scoreboards to make sure that it's 50/50, equal. Uh uh, each person is "all in", 100%, all the time.

100/100. Think about it. Are you "all in"?

I'll see you next week...

I'm looking forward to this. It's much needed since I missed the WOD consisting of squats on 12/24/08.

Here's a nice article, by none other than Karl Rove, on the Naval Special Warfare Foundation (NSWF). This foundation, which supports Navy SEALs "with scholarships and assistance for families of Navy Seals killed or wounded in combat or training," has been mentioned on CrossFit before:

Let's Be Worthy of Their Sacrifice
'The wounds I received I got in a job I love.'
By Karl Rove
The Wall Street Journal - January 2, 2009
http://online.wsj.com/article/SB123085828475347775.html

Semper Fi!

Bingo, like the twofer, and I think she's right.

If no one else has 'called' February to take Bingo's baton for the WOD intro, I got it.

After several days of travel for family visits, visit to the family farm, and some much needed long range marksmanship training and rifle turning (on same farm) to prepare for a coming elk hunt, I returned late last night and did 10 minute Grace - that is, warm up and workout and back in the house in 10 mins or less; if you don't get done, stop at ten minutes. Better than nothing, which was the alternative.

Looking forward to 5 x 3 today, but I have tried to get strait sets across, iow, 5 sets of three at 350 is the goal.

Paul

m/31/5'9"/167

275
285
275
275
225

I decided to work on my form and not increase the load because my butt kept on raising first

m/31/165

315
325
325
325
335

Billy #41

Don't forget that the "bingo says" posts for January are directed to CF Newbies who may or may not be experienced lifters. For safety purposes I assume less knowledge and less experience in my explanations and suggestions.

As part of the development of a Crossfit strength program an experienced group of "crash test dummies" has been doing multi-rep sets of lifts seeking 3-, 5-, and 20-rep maxes. "Straight across" workouts have proven very difficult to recover from and have actually slowed down progress in comparison with ascending sets.

Of course YMMV.

Haven't missed a WOD since I was born - again (the day I began Crossfit 07/28/08). But now it looks like my streak may come to an end. Totally destroyed my back doing 70# KB swings when we did EVA last week. I've been working through it but yesterday's WOD tweaked it. I am soooooo F#@cking pissed. Nothing worse than being injured.Probably shouldn't be at work today either.

Anyway, I'm done being a little baby, I'll stop crying now, thanks for listening. GET SOME!

p.s. Eva - Linda - FGB, These three words scare me more than anything else on the planet. Maybe I'll just SUCK IT UP and train tomorrow anyway. God Bless!

M 42, 168

315 315 315 315 320

28/M/140

Warmup- 135 x 5

205
225
230
235
240 (3 rep PR)

Could not get to the gym today. (giving baking lesson on how to make meringues). Don't have enough weights in the garage to do DL. Would not do them by myself anyway as I start to see stars and am not to steady as the weight gets heavier.

Went into the garage and did day 4, week 2 from Mikes Gym:-

1. power snatch: work up to 80% of best pwr sn x 2 x 3, 85%x2x3

2. power cln + jerk: work up to 80% of best power clean x( 1+2, 2+1)3 what does this mean???? do 1 pwr cln + 2 jerks on the first set. the 2nd set do 2 power cleans + 1 jerk on the 2nd. rotate these for the next 3 rounds. a total of 6 sets all together.

3. fs: heavy single

4. core training

I am realy enjoying these workouts but find it difficult to fit them in as well as the WOD. Feel guilty at missing out the WOD's but want to do them better. Hope these workouts help in the long run.

Good Fun

To those who decry the use of straps: No, you won't likely have straps in the real world. Neither is it likely that the heavy thing you need to lift will have 28 mm diameter handles. What will deadlifting with a 2-1/2 inch bar will do to your numbers? What about a fallen tree? Heavy rock?

If you need straps to deadlift your max, do so. And do some extra work on your grip so you eventually don't need them.

m/29/5'9"/189

225,245,265,275,275

I felt alright, but not as strong as I would like to. I'll keep working on it.

M/40/190

Deadlift 3-3-3-3-3 reps

335
335
335
345
350

Round One: 225#
Round Two: 275#
Round Three: 315# 275# 275#
Round Four: 245#
Round Five: 245#

Weak grip was the issue.

M/43/6'0"/175
Not very inspired today
65x10
115x5
warm up
3x185
3x205
3x225
3x245
3x265
115x5
65x10
cool down

re: Straps

I never use them and my grip is still always the first thing to give out.

In fact, my grip gave out mid-Linda in Feb 2007 and my left hand dropped a bar with 75% of my body weight from the catch position (shoulder height in an a2a squat) onto my full bent knee. I didn't finish the workout and was pretty limited for 3 months.

I am sure I had some breakdown in form or focus that allowed the weight to hit my knee instead of falling free in front of me, but it was a nuisance nevertheless.

bw 165

430x3x4
435x3

I hope the CFPD isn’t around because I use power hooks for pull ups/dead lifts when my elbow tendonitis is acting up.

First Time to attempt lifts like this
CF Warm-up

145X3
190X3
200X3
200X3
220X3

Ran 2.5 miles
All in pounds

Sweet workout but felt that my form lacked. It is so going to take time to get used to stressing my body this way!!! 3..2..1..Keep Going

Went out for a 15 minute run this morning. It sucked. I feel slow and tired.

I forced myself to eat this morning. I was hungry but the sight of food is making me sick. WTF?

Going to do the deadlifts in a bit but I feel WAY out of it.

M/25/185

As Rx'd

295,315,325,335,345

Must start heavier on max days, feel like I can do more.

275, 280, 285, 290, 290(1,F)
(3,2)

275 x3
295 x3
295 x3
305 x3
315f
305 x3

27/m/185

280,280,280,280,280.... I need to buy more weight!

F/24

95 lbs

225
275
295
315
325

warm up
135-10.185-6.225-6.245-3
265,275,285,295,305
form practice for FR
225-8.185-12.135.20

must of been the double double

your turn chief

#99

If you feel like you can do more, do more. You can always consider the first few sets as a warm up, and treat the last five sets of three that you are able to complete as your working sets.

Feeling Strong
505-505-505-505-505

#98

As I'm sure you already know, their is a period of fatigue when you zone in the beginning. Give it some time. I'm Paleo, first two weeks I barely had enough energy to tie my shoelaces. Once your acclamated, you will be bouncing off the walls. Good Luck, be well.

Pete comment 96.... and Bingo

CFPD, that cracked me up :>) Hey you, stop, pull over to the side of the gym and lay those straps down on the floor...

Also, thanks Bingo for the answer to my question earlier... I've been promoted to crash test dummy :>)

Have Fun, Train Hard,

Billy

225x3
225x3
275x3
275x3
275x3

I did yesterdays WOD also, I was smoked!!
7 rounds of clean and jerks

F/42/5'6/124

155,165,175,185,195 as Rxd

in Kilos:

(Bwt: 89 kg)

70-120-170-210-230(1 rep)

Then 2 attempts at 240, didn't budge!

Last set backed down to 220, thought I could do a set of 3 to complete the 5 sets of triples... only mustered one rep!

Last heavy Deadlift session was up to 220/5, and before that I hit a PR of 236/1. This is the first time in a long while I've actually failed at Deadlifts.

m/40/6'/205
225-225-275-295-305

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

Deadlift Warm Up:
275x6
315x5

Deadlift 3-3-3-3-3 reps (15 GHSU after each set)
325-335-345-335-345

Bench Press Warm Up:
135x15
185x10

Bench Press 3-3-3-3-3 reps (15 GHSU after each set)
195-205-215-225-235

Everything felt heavy today, maybe it was the 150 GHSU that did it? The Deadlifts were miserable on my hands and just 2 weeks ago I got 350x5 and felt great. Minor set backs, but who cares. Next time.

All reps were dead stop (regripped/reset each rep), no bounce standard stance deadlifts:

235x3
255x3
275x3
255x3
255x3
255x3

210x13 One minute break before second set
210x13

Next: very painful double under practice....

M 68"/165/40

199 x 3
221 x 3
232 x 3
243 x 3 (Had to use mixed grip from here on. I'll try hook grip next time).
254 x 3

KIDS ARE BACK TO SCHOOL TOMORROW...3,2,1 GO!!!

155x3
185x3
205x3
215x3
225x3

should have used 155 as a warm up and gone for 230 or 235, but quite honestly I was too lazy. Went to BootCamp Class afterwards and tweaked right shoulder..DUMB A$$.

Went to CrossFit USA in Berlin, CT yesterday. Owner Merle McKenzie is an authentic class act! We picked his brain about the opening of CrossFit Persevere and then he took us (husband Russ and myself) through an erg WOD with 8 other athletes. 2 minutes on with dumbell cleans, dumbell push press, wall ball shots, burpees, and tabata squats thrown in...A GREAT 40 minute workout~definitely varied and intense!!!

WOD deadlift 5x3: 225/275/300/310/315
Probably stupid-pigheaded-greedy on very last rep.

Bingo- You are 100% correct about 100/100 thing in marraige. I've only been married 4.5 years, but I only plan on doing it once and I must agree that 100-100 is what gives you the same values to create a healthy relationship. That said, working out together with CrossFit has been a lot of fun and really made us stronger as a couple too.

28F/68"/150#
150
155
160
170
180
beat my last 3rep max by 20lbs.

27/m/140

225x3
245x3
265x3
285x3
305x3
331x1 max

M/25/5'10"/185

Great way to finish off my first week with CrossFit, Awesome!

3*180
3*200
3*225
3*250
3*260

1* 275

Deadlift is my best move but I havent got access to heavy enough weights at the moment only 8poods worth of kettlebells. Did 5 rounds of strict max ring-pullups to chest instead (very hard at my weight):

5-3-3-2-3

20M/69"/147#

135
185
205
215
225

Haven't deadlifted in a looong time. Watched all of Mark Rippetoe's videos prior to the workout which gave me some pointers.
Also did JT today. 0:16:10 for time. Had to do some incline pushups to get through the pushups towards the end.

M/29/5'9/194

CFWUx2
DL 225x8

275
295
315
335 PR
355(2) grip failed on 3rd rep

30yo/M/6'4"/228#

308
330
352
374
396
418*1(f)

255-265-275-285-295

Same as last time but without a belt this time so definitely stronger.

32/m/165

cfwu x2

335x3,335x3,335x3,335x3,335x3

last time did 325lbs

My wife and daughter did this at home, but I had to go to the gym because we don't YET have enough weights at home.

As Rx: Dead Lift 3 reps for 5 sets. No straps.

George M/40/5'8"/160#
Warm Up: 3 min row, 3 min Bergener, 1 min Dead Lift form
135#
185# PR
200# Broke PR
215# Broke PR
225# Broke PR
Cool Down: 10 min stretching
Wow! Will hit (and pass) 1.5x body weight soon!

Julia F/44/5'2"/155#
Warm up: 5 min Bergener
95# 1 rep PR
75# - 75# - 75# - 75# - 75#
Cool Down: 10 min stretching

Connie F/10/4'10"/90#
Warm up: 5 min Bergener
45# PR - 45# - 45# - 45# - 45#
Cool Down: 10 min stretching

M/24/5'6/160

Not an experienced deadlifter yet, so focused more on form.

155
175
185
195
205
215x3(Extra one was just to test the waters!)

CF warm up
deadlift warmup 135 x10
.......................225x8

WOD
275
275
275
295
295 had to reset grip betweeen each rep..Grip needs work.

30/m/198

255
275
285
295
305

was out for a week because of the shoulder.

new year, new prs !

215
305
345
365
380 x2 (fail)
375

CFWU x3 std

135 x 3 couple of times for warmup

205 x 3
225 x 3
225 x 3
225 x 3
225 x 3; rt grip slipping, lower back on edge of disaster.....
155 x 3 two times for form

jump rope, K2Es, KB swings #40

225
285
315
335
315

Need better form, lower back is not happy with me

M/34/185
275-315-335-355-375

F/31/128
155-165-165(lost form on 3rd)-145-150

Jason
225-225-245-265-295 failed on 3

305x3
315x3
315x3
315x3
305x3

m/29/73/183
135-185-205-225-225
Getting better, getting stronger.

m/19/145/66"

as rx'd

225
265
295
325
345

I was surprised I got 345, it felt good, the third rep was awesome. total failure.

33/F/5'10"/152

Really haven't been happy with my strength days lately, and was not in a good head space this morning either. Whiney baby, that's me.

198
220
230
230
220

3-rep PR is still 253, way far away from where I ended today.

#107, Craig M:

You ARE strong

Deadlift 3-3-3-3-3 reps

1. 185lbs
2. 205lbs
3. 225lbs
4. 245lbs
5. 275lbs

325,340,360,375,390(1)

225x3
225x3
236x3
236x3
275x3
Have not done dl in a couple years, that was fun though.

Only went in the Gym for a sauna as a day behind WOD so should be resting....but...Did a warm up from Martin Ronney's "Warrior Training and 1000m on the rower,to just tick over before the sauna, then thought I'd practice Kipping, using a bench and then a Band to assist......then was so pumped from nearly getting the Kipping I thought I'd just try a few Dead lifts as a cool down!
So did

10 x 20kg 3 mins rest
3 x 70kg 3 mins rest
3 x 80kg 3 mins rest
3 x 90kg 3 mins rest
3 x 90kg (plus collars!!)then 5 mins rest
10 x 70kg

So back on track! (and I didn't get a sauna!!)

m/36/170

185
235
280 - pr!
280
280

135,185,205,225,250

30/m/5'11"/200

365 x 3
405 x 3
435 x 3
445 x 3 (PR) previous PR was 425
405 x 3

I can,t believe some of the improvements I've mad in the 9 months of doing Crossfit.
Who needs steroids when you have Crossfit!

My baseline. Recovering from foot surgery/reconstruction (sept) and nerve damage in my shoulder. I haven't deadlifted in about 10 months. Wait, I haven't done crossfit in 10 months. I actually ran into another crossfitter in the gym today. It gave me some motivation.

M/32/180

205
215
225
235
245

45/76"/190

CFWUx3x15

DL: 225x3x5

41y/m/177cm/73kg

110-120-125-130(2f)-130(f)

WU: 5 k crosstrainer

Sandy: 185-205-225-245-260-270 (pr)
Darlene: 185-205-225-245 (f)

cfwux3
165/190/200/210/220

1/4/09

as rx'd

1/3 cwfu-10

135 x 10
185 x 5

205 x 3
225 x 3
245 x 3
265 x 3
275 x 3

135 x 10

NOTES: 11/29 peaked at 255. Sluggish from Murph yest. Form pretty good. May have had 1 bad rep.

255-265-275-280-275 PR

Dead lift: 5x3
120k x 3
130k x 3
140k x 3
150k x 3
160k x 3
Should have started heavier
Elbow tendinitis didn't act up
(no power hooks CFPD)
LOL

M/32/170
Deadlift :
305 x 3
355 x 3
375 x 3
355 x 3
405 x 2,5 (Next time Alex Bureau!!)

325
345
345
345
335
Last time I did 355 for 2 sets, oh well next time.

3x245lbs
3x245
3x245
3x265
3x265

45/M/6'/180

DEAD LIFTS:

3-185
3-225
3-245
3-265
3-275

GETTING BETTER AT DEAD LIFTING...DID "FRAN ON FIRE" YESTERDAY AT THE STATION. I STILL HAVE A MONTH TO PRACTICE THIS BEFORE THE GRAND OPENING AT CROSSFIT NORTHWEST TUCSON.

TIME: 10:57

AGAINST THE WIND

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Warmed up with 95 and 115 then:
135, 145, 155 (old PR), 165 (PR!), 155
Really happy with that.. Constantly seeing gains and new PRs!

F/32/148/66"

95-115-135-155-165

1st timer at this one.. Pretty sure I have a ways to go on the form.

#36 Billy, thanks for the links... they were super helpful.

Only DB's available:

70-80-80-90-90

2 mile run/jog/walk

135
155
175
185
200

135
135
155
155
175 PR

405-405-405-405-410

Coffee + Chalk + Basshunter = Awesomeness

m/20/164/5'9"

300x5
310x6
310x4
310x4
310x5

205/235/245/255/265 PR by 40#

m/32/178/5'10"

Warmed up with our "Newbie" WOD;

400m Run
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats

2:55 as RX'd

Then went to DL's, 3x5

225-275-315-365-410(failed)-365

275*3, 305*3, 305*3, 315*3, 325*3.

295-315-345-365-400

Thank you 2.5 weights.

New pr on deadlift.

M/25/220

M/5'10/73kg/19

as rx'd:
60kg
100kg
120kg
140kg
160kg (2 months ago this was my 1 rep max)

i love deadlifting

BWT=195

CFWU x 3 rounds

A few sets of deadlifts at light weight to warm up.

Then:

235x3
245x3
265x3
295x3
315x3

36/m/178/5'6"

warm-up:
135x5
185x3

wod:
225x3
235x3
245x3
255x3
265x3

finished with:
3x10 of #135

36/m/178/5'6"

warm-up:
135x5
185x3

wod:
225x3
235x3
245x3
255x3
265x3

post wod:
3x10 @ 135

Goal is 400s for last two sets
I like to do double unders between sets,
Right after lift then rest 3min

22/5'9/180/m

As Rx'd
325-345-365-375(2 reps)-375(2 reps)

So here's what went down today. Jeanette, Pierre and I went to NuBody's and signed up for a free 3-day pass. It's been quite a while since I was in a "gym", and quite frankly, it made me roll my eyes and laugh. The music, the sea of machines (that are basically useless) and the people there (also basically useless). I shouldn't say that...they just don't know any better. They don't know what real working out looks like. They saw someone doing these cool looking seated calf raises, so they do them too. Anyway, enough of the rant.

We did the Bear Complex.

7 sets of the sequence:
Power clean
Front squat
Push press
Back squat
Push press

5 rounds, rest between rounds as needed.
Increase loads to final round.
No resting the bar on the ground

My loads were 65,75,85,95,115. That last round hurt!

We finished off our trip with some heavy deadlifts.

185x3
225x3
275x3
295x3
315x3

I left a couple business cards too...

As Rx'd:
185-195-205-225-235 (PR)

Form broke down towards the end, so lower back a bit sore. Need to keep butt down and lift with legs instead of back.

23/m/6'7''/225

205x3
225x3
255x3
275x3(+20 PR)
285x0(f)

Form was getting bad by the 275 though, so wrapped up with some form focus lifts at 205.

m/23/5'10/180

as rx, weight in kg

70x5
90x3
120x3
150x3
180x3

i always end up wanting to 1RM on DL days, i freakin LOVE the DL!! rock out with some killswitch, chalk up, scream and lift!! WOOO!!

185x2
190x1

wanted to go for 195 but i started rounding my back. felt damn good today. "your workout is my warmup" hahahaha

as prescribed

cf warmup
then deads,

225
275
295
315
325

GOING TO KENTUCKY TO GET LEVEL ONE!! WHOO! Pretty excited!

Warmup: 135x8, 225x4

WOD:
315x3
345x3
355x3
365x3 (PR)
375x1 (grip failed on 2 and then stopped)

Need to work on grip, I'm going to try the mixed grip the next few deadlift WODs

T-minus 27 days till Kentucky!

not bad considering I'm still sick:

CFWUx2
135x5
185x3
225x3
275x3
315x3
355x3
385x3
405-Fail
225x3

Its been awhile since I've done heavy DL's due to muscle pull in low back. I wore my belt on sets above 275, and I'm not used to having a belt on. PR is 395x5 no belt when I was 188lbs.

later,
b
m/32/5'8-1/2"/174

20/F/5'0"/127

185-195-205-205-195

Was going to try for a PR but... didn't =[ Form was getting hard to hold on the 205

1) 135# x3
2) 185# x3
3) 215# x3
4) 275# x3
5) 300# x3 (PR)

oops did 5x5
225
245
255
265
275

60 lb dumbbells (it's what I have)

4 sets of 3, 2 sets of 6

gotta get a bar!
good to be doing CF again! :D

23/m/180
295-295-305-305-305

m/20/295

385
405
425
435
445

200-210-220-230-240

Up from 225lb max

M/162/25

315, 325, 335, 345, 355

PR is 405x3. Went light today to work on slow controlled movement. I have found that my deadlift is far too straigh-legged. Working on keeping the bar closer and moving methodically!

28/M/183

330,352,374,396,406...PR by 10lbs

275-295-315-335

Definitely could have gone heavier but my back was bothering me. So frustrating. I think I'm going to go see a chiropractor.

300,340,365,385,400 failed did not try third

d - 30m/175

405 x 3 x 5

j - 34f/125

195,195,205,205,205

finished with a pr single of 243#

M/33/5'9" 212 lbs

60 su's
225 x 5
275 x 5
245 x 5
245 x 5
245 x 5
20 p/u's

36/6'/190

315/335/335/315/315

34/M/210

315
365
385
405
430 (PR)

F/37/124
Deadlift, 3x5
175
195
205
215
225 (pr for a triple, I think..) stopped here because I almost didn't get the third rep up

23-226
wod as rx'd
315-365-385-405-435
go up next time for sure

23/150

WU--225-275-315

WOD as rx'd

345-365-375-345-315

M/30/215/5'10

225
255
265
265
265

ow

225-245-275-295-300

Alrighty Since it was my first FULL month of attempting crossfit, a recovery period fell PERFECTLY in to the holiday season for me..Back to work regular hours tomorrow, and back to CROSSFIT.. WoW.. Still waiting for people at Hurlburt Field to possibly start a group.. We'll see what happens !! Good luck and WELCOME to 2009

T-hoe out

m/23/6'1/176

As rx'd

185
235
255
275
305

Think i could have put more weight on, we will see next time.

185
195
205
225
235

Form lacked at the end... strained my lower back a bit

WU: Cindy x 22 rounds

WOD: 225, 245, 265, 285, 305 (PR = 325)

warmup with 135, 185, 225

275-275-275-275-275

finally getting back to the gym after slacking off for about a month and a half, could have gone a little heavier but wanted to make sure my form was good

325,340,360,375,390(1)

Comment #142 - Posted by: OPT

Finally a WOD I can beat you in!

...oh wait...you live in Canada, so those might be Kilos :)

Regardless, it's fun to compare myself to superhumans.

m/23/5'5''/155

warmed up with 135, 185

205, 245, 265, 285, 300

M/30/185

275,295,315,315,315 PR

225-275-315-335(x2)-315

finished with a metcon format borrowed from crossfit London

2x3 min of 95# thrusters. If you need to drop the bar or rack it you you owe 5 knees to elbows. Only the thrusters are counted. We subbed up to 115# and I completed 45 repititions total for both rounds. Really smoked the shoulders. Take it easy.

255,275,295,305(2),275

Canada beat Russia last night at World Juniors.

Going for the Gold!

45/183

Last set of 3 at 408.

155
155
165
175
185

10 burpees in between each set

225
255
275
285
300 (PR)

M/29/185

225
275
315
345
355(PR)

Need to work on form!

M\44\190

WU with 115,165,185
Then 245/255/265/285/295(PR)

F\40\150

WU with 115/165
Then 195/215/225/235/245(PR)

195
215
235
255
275 1st lift good, 2nd rounded, Stopped after 2

Apolloswabbie - think the next available month is June. I have grabbed April and AllisonNYC has March. not sure who has Feb and May but is in the posts from the other day

Warm-Up
73 x 5
73 x 5

Work Sets
83 x 5
93 x 3
103 x 3
113 x 3
113 x 3

m/39/6'/233

cfwu, bwu

135, 185, 225 x 3

275
295
315
325
330

50 KTE
50 double unders

F/20/5'6"/135
105
115
125
135
145
155
160 PR!

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Deadlift 95lbs x 5-5 135lbs x 5 205lbs x 3 250lbs x 2.

Deadlift
265lbs x 3
275lbs x 3
285lbs x 3
295lbs x 3
305lbs x 3
4 minutes rest per set
Compared to 081013: same

M/23/217/6'2"
First time Deadlifting since I hurt my knee in September.
315-365-405-435(f)-425

Warm Up - 500 m row
5 x 103
5 x 153

5 x 153 screwed up and did too many reps
3 x 173
3 x 173
3 x 183 UGLY
3 x 173

I'm am WAY off today. I can back squat 205 x 5 and 183 felt heavy as heck.

Don't know if it's just loss of strength because of inconsistent training or the starting the Zone. Probably both.

I feel like I'm in a fog. Super tired. Feel wiped out.

Annie says it's the allergies in VB.

Second time with this WOD:

cfwu x 3

135 DL x 8 (warm up)

225-245-265-285(PR)-315(PR)

I love that I am over 300 now!! Goal is 450.

cfwux3
worked up to 275lbs
275x3
265x3
265x3
265x3
275x3
Worked out with 5rnds of 3reps at 255lbs last time. Happy with the progress.
Then did 2rnds of 50lb KB swings and 1rnd of 30 KB swings at 50 lbs just for fun.

cf warmup x 3

185 x 5
225 x 5
245 x 3
255 x 3
255 x 3

Look forward to improving.

355 final set

I made my first ever video upload, all by myself!

DL 230kg/1 on Vimeo.com:

http://www.vimeo.com/2719987

135
205
225
255
235
235

Have to work on using legs properly.

225-275-295-315-365

126.5 * 3 * 5

32/m/190

Altered it a little:

135 x 10
185 x 5
225 x 3
275 x 3
295 x 3
315 x 1
225 x 5

47 / 173

310-340PR-355F-300-300

Mark_NH - nice PR for you and the wife. Good work!

29/m/201

315-330-345-365-375

365 was my 1RM 10 weeks ago, before an 8-week SS cycle. So a massive PR. Felt very strong.

300x3x8 pr
225x10x3
Love olympic lifts...

225
245
265
285(PR) - old PR 280
295(failed last two reps)

as rx'ed
315-335-345-355-365(pr)

as rx'd

300, 305, 305, 305, 310

170# bw

245x 3
265x 3
275x 3 (pr)
275x 3
275x 3

First time with deadlift...

95-115-135-175-205 Tried 225 out of curiosity and failed.

M/18/150lb/5'7"

Crossfitting religiously for about 2 months...

135 x 3 (Warm Up)
185 x 3
205 x 3
225 x 3
255 x 3
275 x 3

27 / m / 5"11 / 160 lbs

All I have is 145 lbs and my dept's gym is out of commission

145 lbs 6,6,6,6,6,6,6,6,6,6

Lame....but still a decent workout

1/3 CFWU
135x6, 225x5, 315x4

335-345-355-365-375-385-395 (only 1 rep on 395 'cuz I got a back twinge. Discretion better part of something something.)

185... 225 x 3

345 x 3
365 x 3
385 x 3
395 x 3
400 x 3 (+15 PR)

59/m/180

DL
245x3
245x3
245x3
245x2(last rep slipped from hand)
245x3

Did RDL's yesterday. Took a chance that we wouldn't be doing this today. This is why I don't play the lottery. This working set is a 10lb PR over last w/o. Looking forward to next CFT to see if I can reach goal of doing a 300lb DL. Single max rep is 275.

3x315
3x335
3x345
3x355
3x365

I had been taking it easy over the holidays with all the boozing, eating and carousing, plus i was sick as hell. I guess i'm all better now and well rested cause I just PR'ed by 35 lbs! and then did it two more times...

210x3
230x3
250x3
280x3 <--PR!
285x3 <--PR!

tried to go for 290 but I bonked and couldn't budge it...

My first few days of strict Zone are always rough. I feel sick and weak for 2 or 3 days, but then really start feeling good. I miss the way I feel on the zone. Going back to it, soon. Ooh it would be a good one for Lent.

21/m/5'11/180#

225x3
275x3
310(PR!)x1 fail on 2 and 300fx1
275x3
295x3

This is the first time I've ever broken 300#, I'm sure it's a mental thing as I can do 295 w/out too much trouble but I always fail on 300+. Got the 310 this time, got psyched and couldn't even budge the bar again

M/6/39/206

225x3
245x3
245x3
245x3
245x3

37M/5'10"/167#

Warm-up: 3:01 row (769m); CFWU 3x12; Burgener WU; BSx1: 135-225-295.

As Rx: 325-335-345-335-325

Cool-down: hamstrings stretching; foam roll.

New 3RM PR at 345 by 20#. All controlled drops (no bumpers). Last rep at 345 was ugly, but countable.

3X175
3X185
3X190
3X195
3X200

Bingo, scrolled over your name today and hit the weblink - is that your picture on your website? The bowtie doesn't look very CF. Should there be an unwritten rule on where your posting name links to?

I love Kelly Moore's posts, always quietly hidden in the middle with amazing numbers: 275# DLx3 by a 45 yof at 114lbs and 5' tall! Very motivating, Kelly.

Did our DCF wod today: 3rnds, 400m run, 10pullups, 20pushups, 30situps, 40squats. 16:15. DLs tomorrow.

250-280-300-310-320(PR)

After my last set I felt that I could have gone 5-10 lbs more, but I didn't want to press it. I'll get 'em next time. (Still had a PR)

I was wondering if anyone had any suggestions to overcoming mental obstacles. Once the weight gets to a point that i've always considered really heavy I always kind of psych myself out. I may get 375 on deadlifts 3 times but if i bump it up to 380 I get nervous, and I can't get 1. So suggestions?

As rx'd...
135,165,185,205,235

And did some ab work and a couple other things. I love heavy days =]

Oh yeah.. almost got 2 muscle ups in a row. Got a pretty solid one then got back up but couldn't lock out the second. Must have something to do with being lighter

I want 7 in a row this year. Totally possible.. right?! ;)

315/345/365/385/405

Another first on this WOD
As Rx'd:
255-275-295-305-315

Last rep of 315 was insanely close to slipping out of my hands. Grip is still my limiting factor, but much better than it used to be. First 2 sets were overhand, last 3 were alternating cross.

After: Did a set of 52# TGU (5 each arm) and then practiced handstands.

All in all a very fun day :)

"...suggestions to overcoming mental obstacles..."

Comment #259 - Posted by: Fosco at January 4, 2009 3:02 PM

Positive focus! Get aggressive and attack the bar like you freakin' own it. BIG breath in and lock your body into place and push your feet THRU the FLOOR!

"...almost got 2 muscle ups in a row. ...I want 7 in a row this year. Totally possible.. right?! ;)"

Comment #261 - Posted by: AllisonNYC in VB_24/5'2/123

Dude! Totally. string one more in a row each month and you'll be at 12. Practice it on your warm-ups or on rest days.

(Don't freak out about dude. For 30+ years, Californians endearingly call each other "dude", male OR female. See you at the Games.)

245/255/265/275/285-1/275-2

255, 275, 295, 300, 305. Last PR was 285.

315 x 5, 415 x 1(new pr)

f/31/164
265 x 3
275 x 3
275 x 3
280 x 3
280 x 3

225 x 15 FINISHER

22 / M / 5'9" / 127lb

Last time:
135-145-155-160-160

This time:
150-160-170PR-170-170

Sweet. I tried for 175 on round 4, but couldn't get it off the ground.

340 pr

36 M 170#

315x3
335x3
345x3
355x3
365x3 (PR)

Felt strong today, crushed my previous 3rm pr.

27/6'8"/220

315-335-355-375-385

135
225
275
315
350

1st day with CROSSFIT...

M 21/5'10/197

1 Mile Run
185 x 3
215 x 3
215 x 3
225 x 3
225 x 3
1 Mile Jog

No gym today Row 5K 21:49 (PR is 21:22)

Craig H #257: the bow tie is a professional trademark (no longer have the goatee, though). Where the link goes (URL v. email) is up to the boss!

65-85-95-115-125

Made up Michael today. 20:00 to the second (which was nice as that was my goal) Did anchored situps and back ext on the 45 degree back ext thingy. Felt fantastic despite being on a red-eye flight last night and getting about 2 hours of sleep.

WOD Deadlifts 3-3-3-3-3
w/up, burg w/up x 2,d/l 60k x10,80k x 10,100k x5,
120k x3,140k x3,
150k x3(pr for 3's)
150k x1,147.5k x3,
146k x3,had to keep goin down to protect back,
143.5k x 3,
143.5k x 3.
went straight in heavier than last time to get it while still fresh,tried again,but had to go down

then did oly work,cln and jrk @78% x 2+1 x5,
1 + 2 x5 ,
b/s @78% x3 x 10
ohs,hollow rocks.
fitba at night then back to the gym.

Row & DU + CFWU -pullups. Hand is still tore up from Murph.

225
275
295
315 (Old 1X PR)
325 (FX2 3rd rep didn't even leave the floor)

CFWU X 3

225/275/275/275/275 - PR by 50

cfwux2
Wod as rxd. 185, 235, 255, 275 (2fail), 255, 275

135-225-245-265-275

First timer.....M/40/185...6 sets/185/one minute rest.

31/M/190

it was so bad I'm not even going to post it.

Herm! Dude. I'll do that. Sounds like a good plan to me.

I feel like such a puss right now. The more I think about how the DLs went down today the more I bug out...

I didn't even break 200.. that should have been cake but it felt like I was lifting a ton. What gives?? I feel exhausted and weak and now I'm pissed too.

30/M/185

185
195
205
215
225

Bingo, it is you then? Oh man, now I feel bad.

I really was just teasing about the link. Throw in an arm flex, or the Mr. Clean stance and it'll toughen up the bowtie.

m/23/190

A couple days behind. 80 degrees and sunny so went for a good run with my new Five Fingers......26:16

not a PR but close. Definitely a PR on calf burn. They make all the difference in the world during a run

m/37/190

WU: row 1000m (4:13). JM
As rx'ed

205 x 3
255 x 3
285 x 3
305 x 3
320 x 3- PR

Haven't done heavy deadlifts for a while but felt good. But like an idiot, I pushed a bit too hard and tweaked a muscle in my lower back. Hopefully it's just a pulled muscle like last time and nothing worse.

315/325/335/345/355 (got 2 and tweaked the back on the LAST REP)

Lesson learned - when in doubt, don't push it, especially with the heavy power and Olympic lifts.

275
295
305x2
295
295

* haven't done heavy DL's in over 2 months, but didn't feel too bad...

Herm # 231
great technique at 230k,looked like the strength was there for the second,but grip went ,brilliant
anyway.

M/27/195

CFWU x 3

As Rx'd

225, 275, 295, 315, 335

300
320
325
330
330
Mmm still recovering i feel weak...have to be patience...20# away from my pr i'm scare...i lost my grip too ...

315 x 3
335 x 3
345 x 3
355 x 3
375 x 3
385 x 1
405 x 1

And just for Billy - no straps! OK, not just for Billy, but just because I didn't need them! :)

405 is 40 lbs better than my max on last CFT!! Who says you can't get stronger doing crossfit?

225, 245, 265, 300, 305 (I think) then for the heck of it 345x1 failed, 325x1

135x10
225x8
315x3
365x3
375x3
375x3
375x3

"And just for Billy - no straps! OK, not just for Billy, but just because I didn't need them! :)

405 is 40 lbs better than my max on last CFT!! Who says you can't get stronger doing crossfit?"

Comment #295 - Posted by: Jeff D - m/36/5'10"/205

Strong work, brother! Even better than me, you're about the same height, weight, AND age (34/5'9/197)... although you've got me beat by 1 or 2 on each factor. +40 lbs since the CFT is HUGE! Nice!

"great technique at 230k"

Comment #292 - Posted by: Pedro Barrera,Scotland

Thank you, sir! Cool, people all around the world can watch what I just posted. Technology is wonderful. :)

Newbie, M/27/200 starting crossfit for the first time... took about 4 months off from strength and conditioning training, on the plus side it brought me to CF.. and my meager numbers

135 x 3
155 x 3
185 x 3
205 x 3
225 x 3 (last rep my form got sloppy)

afterwards did 2 sets of 4x40y sprints with jog backs and 20 pushups

Looking forward to tomorrows WOD, Cheers!

33/M/180/6'00"

3x275
3x305
3x345
0x355
3x350 (3r Pr)

Dan D.

205 x3
225 x3
235 x3
245 x3
255 x3

as rx'd

175 x 3
175 x 2,F
170 x 3
172 x 3
172 x 3 lbs, no bouncing. yay chalk

22.m.139.65"

not as rx'd
instead 10X5reps Deadlift (Working form)
225

Last Time: poor form
255, 265, 255, 255, 255

Last PR: poor form
295, 295, 295, 295, 295

RE:
Comment #298 - Posted by: Herm @ CF Los Altos

I Saw your 506# DL on vimeo - Exceptional!

I appreciate your positive responses to the questions of other CFers on this site - I read all of them; thank you.

m/34/5'8/148

225-245-265-275pr-280pr
Getting stronger. Gotta love it!!

Deadlift 3-3-3-3-3 reps

Last time: 234-245-256-267-272(f)-272
Today: 223-245-256-267-278 New PR!

Y'know, I've been doing Crossfit seriously for less than a year, but I am constantly, and consistently, amazed at the number of people who ask the same questions about the WOd, when the answers are all in FAQ and the demos. BUT--what really amazes me is the patience that folks like Bingo show to Newbies. Great job, bother!

115x10
135x10
155x10
175x10
195x10
I've only got 195# in my home gym. Hope to remedy that soon.

DL WU, then 3 sets of 3 at 335, dinked my back on fourth set. Perhaps not enough warm up ... but then again, I could feel my back flattening too much, just figured at a relatively low weight I could hang with it. Will be moving slow for a few days I bet. Paul

AllisonNYC:

I'm no Zone expert, but I've heard from other zoners (Dave Castro) that they have to up their fat intake because of the workouts. Because you've been weighing and measuring for a few days now, perhaps that may be a component...

Hope that puts you on the right track!

53/M/6'2"/205

4 x 315 x 3
325 f (2)
Used alternating grip after first set.

WU .5 mi. walk on treadmill
185/205/225/245/265
BWT 181
4x400

Ahhhh back to CF after a very short round of SS (which is awesome btw, but I like CF better.)

F/38/145ish (blech)/5'4"

warmed up, did only 10 kips until my hand felt like it was going to tear. What the? Very cold bar +a month away? Dips were suprisingly the same as when I left CF.

Did DL 3-3-3-3-3
with 146.8lbs. All I had in the gym, turned out it was pretty decent enough. Not much rest between sets bc my honey was waiting for me to watch a movie.

I like short workouts!

225x3
245x3
255x3
245x3
235x3

Grip strength is still holding me back but its getting better!

7 x 3 205#

Cleans
145 X 3
155 X 3
145 X 3
145 X 3
145 X 3

M/43/185#/5'9"
135x3
185x3
225x3
255x3
255x3
215x5
215x5
215x5
Could have done more on max but didn't want to push it. Right knee surgery on 10/31/08, Left knee scheduled next week. After that, look out all you 20 somethings.

m/31/176

308, 330, 341, 352, 352

225, 255, 280, 300 (2), 275

Most weight I've ever done on this wod.

405 x 5

Janet f/49
200-200-210-220-230

Scott m/48 coming off tweaked back went a little lighter
200-210-220-230-230

1 mile on treadmill
200 jump ropes
135x10
225x5
315x3
365x3
385x3
405x3
415x3(pr as far as while doing crossfit)
405x3 partner said form was twisting a bit so backed off
did more weight than last time and this time i didnt use a belt.
200 more jump rope

Herm - appreciate the comments! It seems like I look at your "scaled up" workouts nearly every day and think, "How does that guy do that?". Even at my age I think I have a lot of progress to make. I've only been doing crossfit for about 5 months and only been in a box for about 3 weeks. It definitely works - on multiple levels! :) You keep up your good work, I'm out here noticing!

3 rd day on zone/block diet

M/37/240/6'1''

225x3
315x3 (end warmup)
365x3
405x3
425x3
445x3
475 (F)

475 was nailed to the floor for me today. I got 470 last time we did this, so was hoping for a pr, but too much time on the ladder rebuilding the pullup bar took a bit of starch out of my sails.

worked my way up to 315 and stopped.
Still recovering from a strained L calf, medial epicondolitus (sp) and various other nagging injuries,
I'll be 100% soon and able to hit it harder.

24/M/175/6ft

135, 155, 175, 205, 225

First time doing this WOD.

I'm finally recovered from the holidays...slacker!

135
225
275
295
295

Still felt strong, but didn't PR. It was the slacking for sure. But I'm back!

Aloha,
Jordan

3 x 75.5kg/166lb
3 x 95.5kg/210lb
3 x 105.5kg/232lb
3 x 115.5kg/254lb
3 x 125.5kg/276lb

125.5kg = PR for 1RM!

AllisonNYC - I feel your pain.. I am pissed off about my DL performance. I suck at rep deadlifts. I struggle to get the weight back down around my knees.. I just can't jive the form.. I had one good set where my back wasn't rounded out like a turtle, and the weight was ridiculously light. Hopefully, I will fix it after attending the barbell course with Rippetoe.

155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

M/39/175/6'

135x15 warm up
225x3 15 ring pushups in between
275x3 12 ring pushups in between
305x3 12 ring pushups in between
325x3 12 ring pushups in between
335x3 15 ring pushups in between
135x10 cool down

M/23/6'2"/195

185/3
225/3
275/3
315/3
335/3

295,345,365,365,345

Man I love the website. Used the hook grip and followed the video instructions to a tee....

135
225
275
325
345 (f)
275

Thanks coach!

35/m/68"/180

315 x3
335 x3
355 x3
365 x3
375 x2

M /6'/ 175

Deadlifts as rx'd

275x3, 295x3, 315x3, 325x3, 325x3

My form has improved, but I still tend to round the mid / upper part of my back, as I get over 300. I have done higher weights, but I want to improve form first. Any ideas? Thx.

RM

f/46/130/5'4"

need to be more consistent in doing dl's. Love 'em but still don't have enough weight to do these at home. Didn't use that as an excuse this time...dragged myself to the gym cuz I'm not missing one wod from now on unless I'm sick.

210x3
220x3
220x3
225x3
225x3
225x3

42/f/5'2/110

WU 135 x10
185-205-210-215-220(2)

1RM is currently 225, above results will definitely yield good results on the next 1RM DL!

m/27/5'9"/175

205
245
265 (2 reps)
245
245

M/24/158/5'7"

Had to scale down this workout - ankle injury that is almost healed but it was this workout that caused it. Figured I didn't want to go back to square one.

CFwu with added Knees to Elbows

5 Sets - 6 reps each
135
145
155
165
175

351x3
351x3
351x3
373x3
393x3 (3-rep PR)

Last three sets all touch and go, hook grip, no release.

25/m/5'11"/175
225-245-265-285-315-325(PR by 30lbs on this workout)
Felt great. My last CFT I maxed at 315. Guess Mr. Joshua and that games WOD really helped.

WARM UP

100 Push-Ups
200 Various Ab Exercises

WOD

135x3
225x3

275x3
275x3
295x3
315x3
325x3

m/30/175/5'11"

3x290
3x290
3x300
3x300
3x300

Warm up

jog 3 miles

WOD
145x3
185x3
205x3
225x3
245x3

m/42/5'8"/189

caught the latest hiv that's going around, so def not my best, just living to fight another day...

225-315-315-315-315

275,295,315,335,345

30/m/5'10"/215

Did not go as heavy as last time, because I was concentrating on maintaining good form under load.

315
320
315
275
225

235 x3 , 240 x3, 245x1, 245x1, 235x1

M, 31, 5-10, 165#

Back to crossfit after six months. So glad to be back.

CFWU.

135#, 155#, 175#, 195#, (215# PR, 205#, 185#).

Run one mile (8:02)

M, 31, 5-10, 165#

Back to crossfit after six months. So glad to be back.

CFWU.

135#, 155#, 175#, 195#, (215# PR, 205#, 185#).

Run one mile (8:02)

275, 215, 335, 355, 375 (pr)

bw: 173.5#

didn't have enough weights so modified it to:

warmup

8-1 Pyramid of
155# deadlift
burpees

then some abs and neck/traps work

M/42/175
WOD:
285 X 3
290 X 3
290 X 3
290 X 3
295 X 3

Up from 255 this time last year.

58/M/195
275, 295, 305, 315, 305

48/F/125
125, 135, 140, 145, 150

38m/6/187

wod as rx'd since 5/22/08

315.325.335.355.365pr

start at 345 next time

warm up (Nadia- borrowed this workout from you! I believe you did this in Dec)

5 Rounds, 65# all:
5 SP
10 PP
15 PJ
=14:37

DL rep 3: 155-175-185-195-205

Played with Cleans, not quite to max
95x2x3x3, 105x1x1

Played with HSPU before and after workout

Felt like I could have gone up a bit on the DL, maybe to 210 but decided to play it safe. LOL, I had started to get really nervous before many strength days and lost confidence in that, and in C&J's (a favorite too) in general. Hense, I picked a wo the other day with lots of C&J and now playing with them a bit.

Erin

265
285
285
295
300

Could have gone more, but I'm still a little hesitant to go too heavy on deads. Focusing on getting my form dialed in so I don't do anything stupid.

as Rxed

275 x 3
300 x 3
315 x 3
315 x 3
325(pr) x 3

Deadlifts are tough for me...I just don't "get" them in the same way that I get, say, a squat, which comes relatively naturally. I've had it suggested that maybe being relatively tall and long torso'd makes me not exactly designed to deadlift.

Anyway, in the past, I've always had a real problem with lower back soreness after deadlifting, and assumed that the back pain was because I was not getting the form right on the lift. After watching all Rippetoe's deadlift vids from the library this afternoon, I feel like I understand what I was doing wrong (arms too far forward) and how to correct it.

So after doing this WOD with Rippetoe's demo's and approach fresh in my head, I felt like my form was WAY better, and I was okay with my 185 max (thats a 30# improvement over last time) but I've still got some lower back soreness. In one of the vids, Rippetoe said that the deadlift is very much a back exercise, so I'm wondering: is run of the mill lower back soreness after deadlifting a normal response I should expect because my erector spinae are being put to the test, or is it a telltale sign that my form is still whack?

Appreciate any opinions.

135 (3) 155 (3) 175 (3) 185 (2) 185 (1)

m/195/42yrs

3x365
3x375 (old PR)
3x385
3x395
3x400

felt great, was really in the zone!!

m/34/178/5'10"

wu x 3:pull-10, push-10, sit-10, be-10, oh broomstick squat-10, dip-10

Deadlift 3-3-3-3-3

275, 295, 300 (fail 3rd rep), 275, 275

Not a lot of drive. Last time did this with a friend. Much better motivation.

Made up the SP, PP, PJ from the holidays

SP 1-1-1-1-1
115, 125, 130 (fail), 130 (pr), 130 (fail)

PP 3-3-3-3-3
130, 135, 145 (pr), 145, 145

PJ 5-5-5-5-5 (pr for this workout, but not single PJ)
135, 135, 135, 135, 135

Overall a pretty good overall pr on this workout for me. My right shoulder is still bugging me a lot on the jerks though.

38/m/5'11/165

cont clock c&j 123#
6 rounds + 3 reps (24 total)

Deadlift 3-3-3-3-3 reps
173#-183-193-203-213-223-243f2

341
385
407 x 2
407 (PR)
412.5 x 2

Last PR was 401.5

353 x3

353 x3

23/M/212

As Rx'd
255
275
295 PR
315 PR
335x2 345x1 PR!!

I almost doubled my Deadlift weight in two months, and I've only done deadlift exercises maybe 3 times. Only more proof that the other Xfit exercises work the whole body. I love Crossfit!

225,225,275,275,275

I've been looking for a couple of days now, but today was my day to give it a try.

I wasn't sure about my max so I did a few extras trying to get there. Definitely started light.

45/65/75/85/95/95/105

Not bad for a first day.

M/22/165

235
265
300 failed on 3rd
300
265..corrected form

m/29/5'8/156

275-285-295-305-315

Love heavy days!

BW 70kg
Ramp up
70-100-115k-120->

135kgx3x4

120kgx3x1

275-295-300-305-315

275/295/315/325/355

CFWU3 BWU at 45, HPCx5 at 95lb and 135 lbs, DL 135x10 for WU, 185x5WU, 225x3WU

245-255-265-265(1),245(2)-245

JIM- 49/m/162 lbs (315)
MARK- 28/m/230 lbs (325)

Starting up Crossfit again for the New Year!

95x10WU
135x10WU

245-245-245-245-245

as rx'd
295,315,325,335,355

315
325
330
335
345

Deadlifts as rx'd
245, 255, 265, 275, 265

Did 5x5 Back Squats first which made my deads weak. Expected to get 280 for 3 but 275 started to get a bit ugly.

Back Squats 5x5
165 (warm-up), 185, 195, 205, 215, 225 (5 rep PR)
Will go up next time, did not work hard enough

M/24/168lbs

Deadlift 3-3-3-3-3 reps

300 x 3
325 x 3
350 x 3
375 x 3 (previous PR)
400 x 3 (PR)

The 400lns were a little of a struggle, but I was able to get through all three reps!

M/34/190/6'2"

1) 225
2) 245
3) 255
4) 255
5) 265

First time on this WOD.

M/26/180/5'11"

330, 380, 390, 400x2 (fail on 3rd), 370

49/m/143

235, 255, 255, 275, 275

140lb? noob

M/34/6'0"/180

295 X 3
305 X 3
315 X 3
325 X 3
335 X 3

335 was my previous DL PR. So hopefully, I'll be able to pull 340 - 350 on my next CFT.

42M/170#

CFWU x 2

185
225
275
285
295

145lbs/31yoa

205x3
225x3
245x3
275x3 (hook grip)
250x3

First time going heavy since July (back injury). Satisfied with results, just disappointed that I'm nowhere near where I used to be.

M/28/5'10"/165

As Rx'd
1-295
2-305
3-315
4-320
5-320

235,255,275,285,295

225x5
275x3
275x3
275x3
275x3

As Rx'd
315
320
325
330
335
M/210lbs/6'1"/24

M/31/5'8"/220

135 x3
185 x3
225 x3
275 x3
295 x3

m/39/5'4"/141

223
245
267
289
289

Something didn't feel right so I stopped after the third set.
205#
215#
215#

Black Box (3,2)

Felt heavy today after yesterdays XFit E workout of 3x 2mile repeats...

3x 162
3x 167
3x 172
3x 172
3x 177

Went to the track afterwards for the Xfit Endurance workout of 10x 200 meter repeats. Felt fast and my times were consistant for the most part. Feel let down that i didn't make my 180 dead that I should have, but....can't get em all the time. !! Not bad for a hard day.

1x3x95 kg

1x3x105 kg

3x3x115 kg

Felt heavy today after yesterdays XFit E workout of 3x 2mile repeats!!
3x 162
3x 167
3x 172
3x 172
3x 177

Went to the track afterwards for the XFit E workout of 10x200 meters. Those went fast and consistent for the most part - posted on Crossfitendurance.com ....sleep sounds sweet tonight :)

first time doing this

135
185
205
205
205
could've gone heavier...but not much

M/160/22/5'9"

275-285-295-305X2-305X1

255
265
275
285
295
Tried 305 but couldn't get it once

M/27/5'10/160

225
245
250
255
255

225/245/265/285/275

m/23/150
275
285f
285f
280
285

M 37 5'10" 151.5#

CF WOD 179: 7 RFT: DB Deadlifts (2x25# DB)

(Building momentum, no barbell, subbing light.)

04:26.81

(New Year's Resolution: barbell + 300# of bumpers)

M/25/179
205
225
245
265
270
I need more plates!

First time posting. I've decided that for the new year I can at least admit my crossfit times and weights for all to see...

185 x3
195 x3
205 x3
215 x3
225 x3

My neck looked like it was about to have my head pop off.

I also just bought "The Zone" and will be trying that out as a new years resolution.

Thanks for the continued inspiration crossfit!

245 on 5th round, 310 1 rep max 5'5" 175lbs

255,275,295,305,310

Erica #395

I feel muscle soreness post deadlifts in my lower back but out towards the sides, I think I might be more concerned if it was sharp pain closer to the spine, or just sharp pain. Soreness from muscle fatigue does not jolt me with sharp pain. I don't know what you are experiencing but I hope you can relate one way or another to what I'm saying.

M/42/203
176
220
264
286
308 - converted from Kg to pounds, so progression may look odd. First time for me, I am hoping for good things from crossfit!

Sorry, my comment above meant for Erica #359 not 395

cfwu x 1

deadlift:
251lbs x 3
271lbs x 3
291lbs x 3
301lbs x 3
306lbs x 3

previous:
11/30/2008: 288lbs
10/13/2008: 303lbs

32/m/#230

As rx 315/365/385/395/405x1 fail

M/31/170 5'7"

as Rx'ed

225
275
315
365
375

m35/168/5'8"
135x5
185x5
225x5
275x5
295x3
315x2

worked up to 315 #s

225/245/255/265/275 PR

Wanted to go slow, my form is crappy.

3RM Deadlift
245-311-335-357-401(PR)

mixed kg/lb plates

M/30/185/5'7"

CF Warm Up

as Rx'ed

135
155
185
205
210

Should have increased weight earlier but just starting and building confidence in form and ability.

Can't weight for the HPC tomorrow.

At just after midnight, after a long day of painting and other home improvements:

Partial CF warm-up, then as rx'd:

255
265
275
285
300 (PR)

Have I been drinking too much of the KoolAid if, when asked "What religion are you?", I reply: "CrossFit"? When asked, "What's your main reason for believing that there might actually be a God?", does answering "Nicole Carroll" make me a KoolAid drinker as well?

As RX'd

315x3
335x3
335x3
345x3
355 (fail)
335x3

Since my 1 RP max is 365, I think I candefinately be going up next time

90,100,100,105,105 kg

as rx'd
383 x 3
383 x 3
383 x 3
383 x 3
410(f), 383 (1)

this was the day I screwed up my back in the Falcon gym and got carried out on a stretcher. Getting carried out on a spine board was the worst thing that ever happened to me. today is the day after, and my lower back is killing me. confined to quarters, can barely walk or stand. we'll see how long this keeps me out of the game

29/M/210/6'1

wu- 95-135-225

315-325-335-355-365

135-225-275-315-365

135-165-185-195-205(F)

m/6'1/194/29

225
315
335(f)
315
315

135 as rx

345 - 365 - 375 - 395(pr) - 405x1

225# x 3
275# x 3
295# x 3
305# x 3
315# x 3(PR)
This is all the weight I've got at home. Time to go by some more weight.

m/20/170lbs/6"2

205/245/255/275/285pr

wasnt too sure where to start..
started too low and therefore didnt really go much higher with weights
130, 140, 145, 150, 165

oops.... did 5x5 instead of 5x3.
225
245
255
265
275

315-315-320-320-320

m/40/6'0"/191

185 x3
225 x3
225 x3
275 x3
275 x3

Completed 05JAN09

Straps are counter productive - especially if your grip is the weak part.

Rx'd
3x 160kg
3x 160kg
3x 170kg
3x 170kg
3x 175kg

Thanx, Jobst, for pushing.

320
340
360
395
405
Bring on the hang cleans...

Worked in small increments from 320 lbs to 363 lbs--all 3 times no sweat--felt strong today-could have gone a little heavier but wanted to rest up my back and knees

1st day back on the program. Got up to 300 lbs

145/205/205/225/275

no bounce

315,335,355(PR),365F,365F

38/m/244

315
335
365
375
335

Weak effort. Tried starting at 165 but felt really heavy. Dropped down to 155 to start and went put in small chunks.
155,157,160,162,165,167

Theresa - DL w/up @ 140/165/185 x 5
DLx3 @ 205/225/230/230/230 (PR!!)

34/M/185

365,385,405,415,385

M/39/6'3"/260

275x3
300x3
330x3
330x3
275x10

1st deadlifts heavier than 135# since 1999. Felt good, lower back is sight/sore this morning.

10 min. bike

5' bar:
80 (3)
130 (3)
130 (3)
140 (3)
140 (3)

20 min. stairs

--

200

1-365
2-385
3-390 Fail
4-365 fail
5-315
6-315
7-315

115,135,145,145,165

221, 241, 251, 251, 251

Chris: 225,235,235,245,255
Liz: 65,75,85,95,105 (first time deadlifting ever)

M/47/6'/185

185
225
275
300 (F)
225
225

38/M/225

CFWU
225,275,295,315,365(fail),335

1st CrossFit Workout (and darn happy it fell on a strength day.)

275,295,315,335,340pr

Still learning the deadlift...

5 x 3 x 135lbs

M 34/145/5'7"

190-210-210-225-225

5 Jan
ht. 6'4"
wt. 238 lbs

Deadlift 3,3,3,3,3
1-225 lbs
2-225 lbs
3-235 lbs
4-235 lbs
5-245 lbs

225,275,295,315,335pr

29/m/140lb

225/250/260/275/280

M/35/170
275,295,315,325,335 all X 3
340x2
EJ

m/43/5'10"/219

CFWU x 3

As rx'd

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

225
275
295
275
225

285x3
295x3
305x3
315x3
325x3 (PR) by 20lbs

Dave and Belinda # 409 -
Thanks for you feedback. I'm sore along the spinal column from my low to mid back. Now, 18 hours later or whatever, it feels like generalize muscle overload soreness, not "oh god, what did I do?" sharp pain. Based on the location, I think what I'm dealing with are support muscles in the back that haven't been asked to hold the low spine in that straight/concave position under load against shear forces very often. The only solution, I suspect, will be to deadlift more! Thank again for your response!

135,155,175,195,215

m/33/165
cfwu x3

225
245
265 (failed after 2)
265 (failed after 2 - form really broke down)
245
245

135 X 3
185 X 3
225 X 3
275 X 3
315 X 3
315 X 1

cfwu x 3
Deadlift 3-3-3-3-3
242
265
286
308
320

m/37/76/200

235
255
275 (old PR)
295
300 (new PR)

New PR by 25#. Ran out of plates at home!

M/33/70"/170

135
155
175
195
215 pr

Awesome workout. I love deadlifts and I'm starting to feel like the form is within my grasp. Looking forward to new pr's in the coming year.

3x315
3x335
3x355
3x375
3x390

m/31/5'11/178

Did CF warmup.
DL:
315 x3
365 x3
385 x3
395 x3
405 x2 (felt twinge on 2nd, no third)

Restarted CF and added CF Endurance
CF: 3 x CFWU (10 pullups)
125-135-l45-155-175

CFE:
Cfe 10 x .25 mile bike sprint w 5x rest. Ended up biking every 2 min for 25ish seconds.

195-200x2-200-205-195

deadlift 3-3-3-3-3
3x120
3x130
3x140
2x150(1-fail-1)(pr)
3x140(1-1-1)

295 315 330f 325 330. tied pr

m/38/196/70"

CFWU x 3: mods:
L-pull-ups (10) for pull-ups
add Thrusters 45,45,65 * 15

DL:
135*8
225*3
315, 335, 335, 335, 335 x 3

Post:
OHS work:
45 x 10
75 x 10
95 x 10
120 x 15 (PR)

24/m/182

225x3
275x3
295x3
315x3
330x1

3x70 kg
3x90 kg
3x100 kg
3x100 kg
3x105 kg

351x3!!!!!! new pr! was 315x1!!!!! two months of crossfit and im stronger then ive ever been in my life I LOVE THIS DAMN WEBSITE!

m/44/5'9"/160
135-185-225-245-255
pr

m/32/5'10"/155

135,185,225,275,275

Just getting started with CF workouts in Daphne/Gulf Shores, AL

M/32/188/6'

Warm up
135 x 10
225 x 5

As rx'd: 315,335,345,350,360

Finish
225 x 10
135 x 20

33/m/210/6'5"

295x3
345x3
345x3
365x3
365x3

295x3
295x3
305x3
315x3
315x3

1st time deadlifting ANYTHING over 135# since 1999…wow it’s been a long time.
(All weight in lbs)

Warm-up
135x1, 185x1, 225x1

2x 5 min jump ropes, 700 count singles per 5 min round

275x3
300x3
330x3
330x3
275x10

Felt good, better than expected. The 2nd set of 330, I felt that in my lower back, so I backed off the final set for better form and more reps. Hopefully get in the 365-405 range in the next 3-6 months.

335, 355, 365, 375, 315
Not my best day.

M/23/175/5'6"

185,195,205,215,235 (all x3)

m/33/160

225-225-225-225-250

220/230/240/250/260

315
335
355
365
315 x 5

wussed out on the 5th set, my mind ain't right after my last back injury.

M/29/6'3/175

235
245
255
265
275

M/47/5'9"/172

255x3
265x3
275x3
285x3
290x3

2nd week CF - working on form & bein' careful w/my old back
as rx'd 135 warmup, 3-3-3-3-3 @ 205
one more rep for dessert @ 205 .. mmmmm... tasty

m/50/5'7"/195

m/190/29/6'3"

245x3
275x3
275x3
295x3
305x3

Deadlift sets of 3
245
265
285
295
300 PR

Previous PR 275

315
325
335
345
375

on the last 2 I missed the first did not let go of bar and they got the 3, mental block, I think

m/23/6'3/222

340
360
385
405
415

as rx'd

385
405 (PR)
405
405
385

compared to (11/29):

315
365
385
390 (PR)
365

f/27/5'0"/110

165
175
185
195
200

These felt great! Been out with a vicious flu that left me on my ass for a week, so it's nice to come back with a favorite. Gotta love the DL's.

205

m/41/162/6'

265X3
275x3
285x3
290x1 (tweaked back so had to stop...darn!)

last time:
265x3
275x3
285x3
295x2
290x2

all sets @ 305

255
275
285
305
315

did 7 sets of 1 hang power cleans first...then 225, 245, 275, 295, 305(x2 only)

1st WOD of the day today. All sets as rx'd (x3):

225
275
315
315
295

205
215
265
300
315 <- PR

225
245
275
315
no 5th; tweaked back on 4th

m/31/6'/225

225
245
275
315
335(PR)

DL 3-3-3-3-3

355-365-375-385-395

3x315
3x315
3x315
3x315
3x315..almost tore a finger off.
135 long long hangs to finish off and stretch out. gotta love it.

M 31/5'9/170

3x245
3x265
3x285
3x295
3x315

m/42/207/5'11"

WU 135 225 275 315,
365 405PR 405(1)365 365 365

I missed this wod previously, big PR considering the last time I performed a crossfit total (end of October) I maxed at 405 after two failed attempts, single rep max DL (this decade) 415

33 yom 220 bwt

cfwux3rdsx15reps

365/380/390/400/410 new pr by +5

M/34/5'10"/202lbs.

Worked up to-
355x3
365x3
385x3
395x3
400x2

23/m/166lbs/70"
275x3
295x3
295x3
305x3
305x3

One mile warm up 7:15

225
245
275
295
295

First time doing dead lifts since the late '80's

CFWU

185
215
235
280
305 x 3 Biotch

Worked best for me to set my heavy weight goal and work backwards. I started out with 285 as my goal but found the lower sets to easy so I pushed it up.

As always CF helps me feel like I conquered a beast!

M/40/6'2"/209

CFWU x3

In KGs

100-100-120-120-120

No belt, started off using straps then thought what am I doing and just chucked them on the floor. What do you know, my grip IS strong enough.

WU: 15 min run on treadmill
WOD: 225/275/295/315/325(PR). Shoes off for last 2 sets, 3 min rest between sets. 20 push-ups between sets.
POST - stretch

151 5'7.5" 33yom

7am
135x3/205x3/255x3/300x3pr/320x3pr

3min rest between sets
never start this light but wanted to see what would happen

225-245-275-275-255

50 kg x3
60 kg x3
70 kg x3
80 kg x3
85 kg x3

First time deadlifter
m/37/5'10/165lb

95 x 3
115 x 3
135 x 3
155 x 3
175 x 3

3 x 225 lbs.
3 x 275 lbs.
3 x 275 lbs.
3 x 275 lbs.
3 x 225 lbs.

135,145,155,165,175

M/39/150

CFWUx3
5x45-135-225
275-275-285-285-285
10x225

Matt: 5x5
45-55-65-70-70
Julie: 5x5
30-30-30-30-30

btw: 152

205, 225, 255(form felt sloppy), 235, 245

I have just gotten done with a strength phase and I jump back in on a strength day to be honest I am pretty happy about it as something like fran would have just been excrutiating right now.

DL 3x5

225
275
295
315
320 (pr)

305
315
325
335
345 x 2

Warmup
10 @ 135 Pounds
5 @ 185 Pounds

WOD
185
235
255
255
255

5. 335x3
4. 315x3
3. 295x3
2. 275x3
1. 245x3

Havent done this much weight in awhile. proud of myself

29yo, 5'11", 176lbs

275
285
295
305
305

Same ending weight as last time. My grip was giving out much more than my back or legs were.

150kg, 170kg, 180kg, 180kg, 180kg

275 - 315 - 335 - 355 - 355(F)

225, 265, 285, 295 (failed rep 3=grip), 305 (set it down after 2nd rep for re-grip)

m/25/215

225-275-295-315-345

could have done more, form still sucks

m/48/178

275-295-305-310

then off to do the HPC's

M/28/275/6'3

As Rx'd

315
405
405
405
315

Loved It.

M/26/6'2"/208

275
315
325
335
355

m/40/6'1"/ 195

205
225
235
245
245

145lbs/31yoa

205x3
225x3
245x3
275x3 (hook grip)
250x3

Haven't gone heavy since July, so not where I used to be but gotta start somewhere.

m/48/175

295x3
345x3
365x3(PR)
375x1(F)
375x1(F)
345x3
295x3

Previous PR:
360x3 081129
345x3 081013
340x3 080904

Matt:
115, 135, 155, 185, 185

Karen:
45, 45, 45, 45, 45

First day back after cruise.

225, 245, 300, 300, 315

m/27/5'10/163lbs

In Lbs: 185,205,205,205,205 Grip strength was the hold-up.

f/27/5'2/113lbs
2x155, 135,135,135,135

Did after the Hang Power Cleans.

145-165-185-205-215

185 was my 1RM 3 months ago...

Completed 1/05/09

3 reps of:
225
245
265
285
305

very manageable. More weight next time.

CFWU x 3
DL 135# x 5

1. 225
2. 225
3. 275
4. 325
5. 275

Double post? First didn't show.

CFWUx 3
DL 135# x 5

1. 225
2. 225
3. 275
4. 325 (pr)
5. 275

m/5'9/182/35
as rx
185, 205, 225, 245, 275, 295

Double post? First didn't show.

CFWUx 3
DL 135# x 5

1. 225
2. 225
3. 275
4. 325 (pr)
5. 275

135,165,185, 205, 225, 265

20/m/6'2"/195lbs

225-275-295-315-365

up to 255 hooray

205, 225, 255, 265, 275

185-225-250-275-300

as rxd

previous time performed 335# x 3 reps for 5 sets

this time 355#x3reps for 5 sets (love brain gnats)

Combined last two days into one:
Power Clean x 1
47.5kg 50kg 55kg 57.5kg 60kg 62.5kg 62.5kg

Followed by

DL x 3
70kg 72.5kg 75kg 77.5kg 80kg

Body weight 63kg.

235,255,300,275,275

as rx'd

275-285-295-305-315(f)

As Rx'ed 225 * 275 * 275 * 275 * 295

M/30/6'5"/205

295#
345#
355#
365#
375# (PR)

27 yom 6'2" 155#

Pre: Warmup x12 x3 (pullups, ring dips, 35# kb swings, kb pushups, squats, 135# dl x10)

WOD: 245-255-265-275-285-295 PR! (one extra set cause I was feeling good)

Post: 35# kb sumo deadlift high pull x10

First time doing heavy deadlifts since Mr. Joshua back in November. I gamed this completely wrong and started out too light. Think I can go heavier next time.

As Rx'd:

280x3
290x3
300x3
310x3
320x3

50
60
65
70
72.5

225, 265, 295, 300, 305(2 of 3)

315, 365, 385, 405(f)

M/30/6'2"/185

got up to 375 x 2.. gah!! so close!!

225X3 5 sets

185-225-245-265-275

been doing crossfit for about 2 months now and have new motivation to go to the gym. also makes me laugh at all the meatheads talking about their weight...with no endurance or cardio haha

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

cfwu, warm-up dls 7x135#, 5x165#, 3x185#

WOD:
225-235-245-255-255

shoulda tried for 260 but wuz afraid of tearing tender hands.

Change of diet or location feeling pretty bad:

215
295
315
315
295

Far short of last PR of 375lbs

225
275
295
315
325x1
275

Morning:
Tabata B2B - 17

Evening:
Deadlift
3-3-3-3-3
170kg
175kg (previous PB)
180kg (PB)
185kg (New PB)
170kg

Good words bingo!

100 kg
100 kg
100 kg
102.5 kg
102.5 kg

A little tunnel vision on the 102.5 sets. ;)

I had a crappy narrow and slippery bar but had some really sweet coaching from my little bro and put the midline stabilisation techniques from Kelly Starett's journal videos to good use. Made a difference.

It's good to be back on the main site!

315/335/345/355/365; felt like I should have pulled more!

m/23/88kg

Took it slow today,
120-140-160-180 (kgs)
Last time I ended in 200kgs.

48/m/190

365
385
395
2f's@405
375, 380.

29/m/215

405
425
425
435
445 (pr for 3 reps)

29/f/5'10"/141

185x3
195x3
205x3
215x3 - PR
225 Fail

As Rx'd
225x3
245x3
255x3 PR for 3
265x3 PR for 3
275x3 PR for 3!
Then did 10.9.8.7...1 of RMM's (with 20lbs dumbbells) and KTE's. 20:19

m/41/211

kgs
120,130,140,150,160

I did the last two days worth of WODS in a row both on Monday afternoon.

Dead Lifts 5x3, rounds were 295, 315, 315, 305, 295

Hanging Power Cleans 7x1 were 135, 145, 155, 165(f), 155, 155, 155, 155

I just moved to Naples, is there a Cross Fits Naples out here in Italy?

Joe

225
295
345
365 (PR)
385F

Deadlift 3-3-3-3-3 reps

275-285-295-305-315
---------------------------
Compare to 081129

225-235-245-265-285

135-225-295-305-315

225-245-275-315-335 (2)-225

185.195.205.215.225

315 all the way

60kgx3
4x80kgx3

M/30/6'/215

205
225
255
285
315

cfwu x 3

135lb x 3 warm-up

wod as rx'd
185 x 3
205 x 3
235 x 3
275 x 3
300 x 3 (failed on 3rd rep...couldn't hold on)
300 x 3 same as above
Felt like I could have lifted the weight but grip wasn't strong enough...
I'll work on that and br ready nexy time!

225,265,275,285,285

385x3
395x3
395x3
395x3
395x3

M/19/5'8"/150lbs

325-335-345-355

only four rounds, back got too sore

135,205,275,325,275,300
at 325 I could feel that my back was seriously rounding, have to keep working on that

male, 36 y/o, 149#, 68"

CFWU
WOD
185, 205, 215, 225, 235

m/44/72kg/178cm

Return to gym after 5 weeks off for shoulder rehab, foot surgery and holidays. Warmed up with next day's Power Clean WOD.

Weights in kg:
100 - overhand
110 - overhand
120 - split grip (normal)
120 - split grip (reverse)
125 - split grip (normal)

got it up there to 205

185
235
255
255
265

295, 305, 315, 325-2 plus the third to almost knee level and that was it. 305.

25/5'9"/190

275/295/315/335/315

315x3
365x3
385x3
395x3
405x2, half way up on the third, no lock out

315 max reps, 10 touch and go

Dynamic mobility and specific warm-up
As rx'd:
270, 320 (2), 290, 300, 300 (2)
2-3 minute rest

35/M/6'2"/190

as rx'd

275/285/290/290/290

35/m/5'10"/205

315-365-405-425-435

I made the mistake of doing this just 8 hours before 5 rounds of 400 meter runs & 20/20 x 53 lb kettlebell snatches.

The triples feel so much more effective than doing a WOD of heavy singles, I'll prefer doing 3-3-3-3-3 over 1-1-1-1 in the future.

34/M/190/6'

255
305
305
345
385
365

tie for pr at 385. 3 days late on this one, took a couple rest days, really tight in lower back, injured it recently, sensation down right leg & foot.

325
345
365
385
405 once

95-135-135-155-155

305-325-345-365-375

41/m/200

205
205
205
205
210

39/f/120

65
65
65
65
65

m/18/133

3-3-3-3-3
221, 261, 295, 315x1(f), 261

M/23/152 GregAwu

315x3,335x3,355x3,375x3,385F,315x3

I THINK the following are the right weights. Not sure how heavy the bar was.

115-135(f on 3rd rep because grip gave out)-135(switched to alternate grip)-145-145

145 is 15 lbs over my deadlift PR for 1 rep sets from about a month ago. Can Crossfit really be so awesome as to have me improve that much in that short a time?!? Awesome. :)

Did some cardio (Gilad) with deadlifts in between.

Went up to about 225.

335

In kgs.

100 x 3
120 x 3
140 x 3
140 x 3
130 x 3

31/M/205/5'9

225 x 3
275 x 3
315 x 3
325 x 3
275 x 3

135x3, 225x3, 275x2, 275x2, 275x2, 275x2, 225x3

M/29/5'9/176

225 X 10 WU
275
295
315
335
335 X 2
315

First time ever doing deadlifts...enjoyed the demo videos.

Warm-up
1 = 115 x 3
2 = 135 x 3
3 = 145 x 3
4 = 155 x 3
5 = 155 x 3
Sit-ups
Jumping pull-ups

25/m/200

255-265-275-285-290

245-255-265-265-275

275, 305, 325 (2x), 315, 325 (pr by 25#)

245/275/295/305/295 as Rxd.
*Start with 275 as 1st set next go round.

24/m/250

as rx'd

335
355
375
395
415

Deadlift 3-3-3-3-3 reps

80kg, 80kg, 82.5kg, 83.5kg, 85kg

Did not get light headed this time, which was good.

Good Fun

24/m/193
445,450,450,450,425

M/33/230/6'

245
265
275
285
290

285#
295#
305#
315# PR
305#

24yo/m/5'6"/155

225, 245, 265, 275, 275

225,245,265,285,305x1,285

Last time: 225-275

225
275
295
305
305

M/31/5'9/165

255
275
275
275
285

I promised myself not to try to go over my last PR on this one (285), and focus instead on form. My back dips a little (stays straight though) when I go for the heavier weights. It still did on this go, but I'm seeing the problem better.

225
245
265
285
305

M/24/193/6'1"

315
335
355
355 x2 grip fail
315 x5

Trying to work on form, still bending over too much.

26/5'9"/134

75-80-85-90-95 kg

CFWA + 135 lb warmup 3x3

155, 155, 165, 165, 165

CFWA + 135 lb DL for warmup* 3x3

155, 155, 165, 165, 165

185, 235, 255, 255, 255 (PR)
did 7 max hang cleans after

45

As rx'd:

60, 65, 70, 75, 80 (in kg)

F/45/5'2"/126

As rx'd:

90-105-125(PR)-130(PR)-135(PR)

33m/5'10"/200#
315
335
365
385
405

185-195-205-210-215(fail#3)

225-245-275-295-315

275, 315, 335 (2x), 325, 335 - pr by 35#

Followed by Lynn
5 rnds body weight bench and pullups

best round 12 bench – 23 pull ups – total 151

*this is a correction to an earlier post

CFWU - 1 round, pressed for time
situps to 30 degrees below horizontal
70# assist on pullups and dips

WOD
Deadlift 3-3-3-3-3

195-205-215-225-235

225
225
225
245
245

Tired from the other day. Still felt good to do it though:

275, 295, 325, 345, 345

did pr today but nothing compared to some of the heavy DL guys posting earlier

100kg
110
115
120
120 (managed 2 and failed on third)

my grip went after the 110 kg set so I switched to straps which I know is frowned upon but it allowed me to exercise my major muscles to max

CFWU - 3 Rounds of 10

Burgener Warm-up

WOD: DL 5 x 3
Set 1: 225
Set 2: 245
Set 3: 275
Set 4: 285
Set 5: 300

as rxed

dropped weight for form (tore hand and bendy back previously)

progressively heavy DL for WU

323/334/334/334/334

Grip not the best (no torn hand though)and still too much arching due to grip.

m/30/162

265, 275, 285, (295x1 -> 275x2), (290x1 -> 275x1)

bad. just bad

cfwux3

225,245,265,285(f 2),275

post -- chest and bi's

f/25/5'9/139.5

175, 185, 195, 200, (205-F, 195-F, 185-F), 185

rough morning

m/27/5'10/189

275,315,325,275,275

23/M/5'9/155

135, 185, 235, 255, 275

Pushed it pretty much to the limit on the last set. Barely eaked out 3 continuous reps.

41m, 72/220
x3
250
300
350
375
400(PR)

32/m/6'2"/207

Performed on 1/5/09.

315
335
355 (old PR)
365 (PR)
345

Phil 4:13

365 x 3
365 x 3
365 x 3
365 x 3
365 x 3

M/36/148

@ 37's - CFWU X 1 - Burgener Warm Up

205
255
285
300(1) PR 1 rep
290(2)

Just about passed out on the last 2 sets...I love Deads!!!

@thegym

275#
295#
315#
335#(PR)
335#(PR)

245#
275#
295#
295#
300# (pr)

295# previous pr

205-255-205-205-205

age 19 bw 170

i can't find where i wrote it down but i think i did 275/285/295/305/320

then i did singles of 325 330 and i forget if i got up to 335 or 340.

next time i gotta make sure my hips rise at the same rate as the bar. i think they were rising too fast causing my back to round

Deadlift 3-3-3-3-3 reps

CFWU x 3 PU 12 Dips 15 Pullups are weaker than normal

225-225-245-245-255

M/37/185/5-10

5x3 dead lift
225 for all lifts.
Form was better, felt good after sore back injury last week. Could have lifted a little more but was concerned about tweaking the back after last week.

Followed by 3x5 with 95 pounds of
hanging snatch, thrusters, and squat cleans.
Form is getting better.
Then 25 min on a eliptical machine... a good safe day.

20090109 0500hrs (near end of 12 hr night)
WOD090104: 3 x 5 DL
3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg
I seemed to get the right weight right away, noting slight rounding at the end of rep 3, didn't dare go higher. Don't want my ego giving me a slipped disc or something. First two sets hands alternating, last 3 sets double overhand.
The ".8" is from using one pair of 45lb plates with metric bumpers.

285x3
295x3
305x2
305x3
320(f)
310(f)
285x3

I was goin for over 300 and I got it, so I'm happy.

(Completed on 1/7)

275, 315, 365, 385(2 reps), 375

DL
225-5
305x3
355x3
375x3
385x1
395-failed
PJ
155*5
185*5
205*2
215 failed
Felt weak on the PJ
Did push Jerks in between dl and
30mu's for time 3 hrs later
4:33
1/7/09

M/22/5'9"/150

225,245,255,260,265

25m/5'8"/217.2lbs

Deadlift 5X3

This is one of the first times I have done deadlifts since being back in the gym. There was some pain, so I switched to sumo style deadlifts and that seemed to help. I'm happy with these considering the circumstances.

225X3, 275X3, 315X3, 335X3, 335X3, 335X1

Steve M/46/172

245:255:265:275:285

CFWUx3
DL: 135x3,155x3,175x3,195x3,200x3

m/48/175

225
245
265
285
300 (X1)

A little late to the show, but today was the day I could fit this workout into my cycle.

After my warm-ups...
355x3 (Intensity 17 of 20)
365x3 (Intensity 18 of 20)
375x3 (Intensity 19 of 20)
375x3 (Intensity 19 of 20)
385x3 (Intensity 19+ of 20)

E-mail me @ tomjonesfitness@yahoo.com for intensity definitions (they will change the way you look at your workouts forever) also view some of my workouts on YouTube user 'tomjonesfitness'

135
155
175
185
205

165, 185, 215, 225, 235

m/23/150lbs

m/36/6'4"/97kg

70kg
100kg
110kg
130kg (F)
120kg (F)

Felt lower back straining at heavier weights.

Will have to start lifting off blocks as finding it difficult to 'set' myself (due to height?) under bar.

205-225-205-205-205

m/35/5'9/177

CFWU - 3. Reg reps. Superman. Burgener.

WU - 225x3.
335,345,355,365,375 - PR. Last rep not full extension, but countable in my book. Good jerk off floor on 1st rep at 375. Kept core tight.
11/29: 335,345,355,365,370-F, 365

185,205,225,245,265,275x1

275,315,335,345,365

225, 275, 295, 315x2, 295 (stopped due to tight back)

225-235-245-265-275

m/44/175

CFWU x 3
as rx'd

205
225
245
255
275

Loads for each round as follows:
135
155
175
175
225

Back in action after a 6-week layoff for an injury acquired while testing for my black belt.

245
265
275
295
305

275, 295, 315, 325, 335

final set 20# more than last time, pretty happy

165 185 215 (PR) 215(2) 215

Prior Times (12/8 last)
115, 135, 155, 185, 205 (PR)
135, 135, 155, 165, 165

Was careful, I've had back problems for 5 years after a severe back injury, but for some strange reason, I've had no problems with my back after starting crossfit :D

175
200
220
240
265

295, 315, 325, 335, 335

Finally used bumper plates.

315
325
335(re-grip on last rep)
345x1(failed on 2d rep b/c grip)-345x1, re-gripped and failed on 2d rep
335 (re-grip on last rep)

(315-325-335-345-335 last time)

-grip strength was the issue today - moved weight well with legs / body

crossfit warmup followed by

10 x 154 lbs
3 x 198
3 x 220
3 x 242
3 x 264
3 x 308

Crossfit warmup plus
10 X 154 lbs
1 x 198
1 x 220
1 x 242
1 x 264
1 x 308

47/M/185
225x3
265x3
285x3
295x3
305x3

135
145X2
150X2

F/22/5'6"/140

Completed January 13th

185/205/215/220/225(2x)

F/22/5'6"/140

Completed January 13th
185-205-215-225(2x)-220

275, 225, 235, 245, 255

Lower back felt funny after first set, so I concentrated on form for sets 2-5.

6x135,185,225,275,315

Crossfit Guelph

315-345-365-375-380

oh yeah then a 500m row 1:28.7

37/m/215lbs

255-285-315-340-359F

33 yom 210 lbs.

Quick Wu then:
225-275-315-335-355

28/m/185

315
335
365
385
405

315x3
335x3(PR)
335x3
335x1
(rest)
335x2
315x3

225-245-255-265-275 Cautious due to previous back injury.

1 x 140
4 x 160 kg

090116
35M6'200#

CFWU

just did em all at 325 3-4 min rest inbetween

got a broken bone in my hand somewhere (wah)
and a big chunk of flesh missing from the C&J the other day (wah-wah)
but really I don't know if I would have done any more weight with straps or not, my back was iffy

gotta get comfortable in the hook grip
needed to use alternating grip, overhand grip not strong enough

followed-up with one-handed hang cleans for grip strenghth: 55 lbs was enough

M/60/179/5'10"

Warm up with 4.5 mile run.

Dead lifts

95/105/115/125/130

as rx'd

185, 205, 225, 245, 265

305
315
325
325
325

44/m/165

300
310
320
330
340

PR! will hopefully break through max DL, it's been over a year

01/18

315
365
405
405 x 2
405 x 2

jlss: 120 for all sets (PR)

1/19

225 245 255 265 270

185, 225, 225, 225, 225
too much time off to go heavy with this one

Jennie: 27 F 165# 5'9"
135-155-175-185-185

Meyer- 330-340-350-360-370
S-45-125-135-145-165
H-245-260-275-295-315
G-115-135-135-185-185

Done sunday night at 86th after yoga class

95 x 5
135 x 5
225 x 1
225 x 2
225 x 2
225 x 2
225 x 1
225 x 1
225 x 1
225 x 1
225 x 1

*sigh* long way to go to get back to where I was before being injured.

220 / 240 / 260 / 300 / 310 - ugly

36/M/158/5'8

35M177
225,275,295,305,315x2

35F125
95,105,115,125,135

E
135, 225, 275,295,305,275
T
135,185,225,240,255

Did it again on 1/30 & went up 20LB's (295) on the last set.

cfwu x 3
wod
135x8,175x6,205x5
225x3
235x3
245x3
255x3
265x3

at rx

185
205
225
245
265

M/31/6'/178

297
309
320
325 FAILED
325

@rx

Matt - 205, 215, 230, 250, 270
Rachel - 75, 75, 85, 85, 95
Bev & Nick - 35, 45, 55, 65, 65

M/28/73"/180
23rd WOD

Subbing in from a day in the future when I can't do the analogous squat WOD

135
155
175
195
215
225

75 wu
80 wu
90
100
110
114
144 set my PR

D/L
90kg x 3
90kg x 3
90kg x 3
95kg x 3
100kg x 3

Did this in my garage. Did not go too heavy.

Good fun