YES! I was so wanting the deads.

wow! First time i've ever been sitting at the computer for next day's post!

Today feels like a waste of a day. Between not having the Girlfriend here, not doing anything physical with my arms, and skipping work, I can see where someone would go crazy after a few days.

Post Operation Instructions:

As per the instructions, we removed the dressing and cleaned the wounds on Sunday morning. It said to expect a large amount of swelling in the shoulder. I didn't experience much of that, mostly a swelling of my hand and a very tight feeling in the shoulder joint. Much of the hand swelling is gone today, and this is the first time I have been able to type a bit with both hands.

I have been removing the sling 3-4 times daily to move the wrist and elbow around gently. Today is the first day trying "pendulum ROM" for my shoulder. Swinging my shoulder around is NOT an option right now. It's more of a squeeze foreward and squeeze back, seeing how much I can do ROM-wise before I feel pain in my shoulder joint. So far, I can't get my humerus 15 degrees away from midline without pain.

Staying on track with the Vicodin. I can still feel a big difference painwise with versus without it. Right now I'm down to 1 every 4 hours. I tend to keep it in the sling up to 4 hours after I take the Vicodin, just because I'm afraid I will move the shoulder and damage it without feeling it, due to the lack of pain. Since it has been about 4 hours since the last pill, I decided to try my hand at something more substantial than putting on my clothes:

3:00 PM: BW Squats for 5 minutes. Certainly not testing my limits just yet, but it feels good to get a little sweat going. Felt weird not having 2 arms counterbalancing my weight. I did them all strict with no arm movement, obviously especially with no movement in my left arm.

Great WOD. Jason K is another Jersey Bad Azz.

Day 75 of the 100 Day Burpee Challenge!

Cluck, Cluck, Cluck.

Wooooo!!! Deadlifts! Going for double body-weight. Current PR - 355 during CFT. Need 390 for double body-weight. Let's do this thing!!!

Second day on crossfit strength bias and loving it. Im going to be skipping the deadlift day because I did those yesterday.
I got my first muscle up today from a hanging position and then did a second one for fun!!!! I've been working on them for 5 months so it was amazing when I finally got it.
Take Care and train hard,
Mike B

Herm,

Best of luck with the recovery and rehab. If nothing else it will certainly expand your ability to come up with creative new workouts.

Does anyone know any more information about the Crossfit movie that Sevan was putting together? The Evolution video yesterday was absolutely incredible, but it made me even more anxious to see 'Every Second Counts' in all of it's glory.

Enjoy the deadlifts everyone, hope to see lots of PR's!!

Coach Bureau, you are going down this time!! New PR for the student!

I like the PNF "stretching", reminds me of what we were taught 20 years ago in my training.

Herm...
keep your head up brother! I know we don't know each other but I "keep up" with your beastly #'s on the board. Blessings to you man and I'll be praying for your speedy recovery.

This should be interesting, haven't had a go at maxing out Deads yet. Might take it slightly easy just to keep my back in check. Last think I need is an injury!

#4 Herm
Glad your recovery is going well. I feel for you getting stir crazy, I know how it goes. Take care of that shoulder just the way you are though and you'll be back before you know it

#9 Mike B
Congrats on the Muscle Up(s)!! All the hard work pays off :)

Just did this on 2/2/09
As RX'D:
315
365
395
410
420 PR
425 F
410

Herm - good to see you back into training already. will have to try squats without arms. Hope all is progressing well.

as rx'd - didn't push the weight on the knee today

kgs

120-120-120-120-120-120-120

Ohh baby i totally saw this coming. Ain't nothin to it but to do it ladies and gent's. Have fun and be safe all!

"...Does anyone know any more information about the Crossfit movie that Sevan was putting together?..."

Comment #10 - Posted by: Adam Rogers

Thanks for the well-wishes, Adam. I will do my best to document all of it on this forum every night. As far as "Every Second Counts", I didn't get anything out of Sevan and Carey when we watched the movie after a Level 2 Cert at One World a few weeks ago. All I know is the movie is fun the way it's put together and the way the games are documented is stellar!

My dead is stuck right now but the good news is my squat keeps climbing 5lbs a week after being stuck for a while.

Go Khalipa! You will probably be instructing at my level 2 when I get to it.

Freddy C Did you get the email I sent you of the Puzzle?

Herm,
Keep up the pendulem ROM even though it feels like its going to pull out of place. Every day will get better. Ibuprohen got me off the pain meds in a few days. Keep your head up. All is well.

Hey everybody, I need some help. I have been recently changed to training mornings as opposed to evenings due to my busy work schedule, and I find my performance has really dropped. For example, I could only muster 16 round of cindy earlier today, when my PR is 21. I find that the intensity just isn't there at 7am. Has anyone else experienced this, and if so, do you have any tips on overcoming it?

Thanks,

M.G.
Victoria, BC, CANADA!!

Thank god. I've been waiting for deads :)

did a little variation of cindy that i'll either call cindabel or cindy's snatch. haven't decided yet. like grindy but with 135lb. power snatches.

5 rnds of cindy
10 power snatches
5 rnds of cindy
10 power snatches
5 rnds of cindy

17:21

pretty hard to be explosive on the last 10 snatches.

Nice, I've been looking forward to this one! This'll be my first repeat.

#1 Randy
Nice!

#7 Go Blue Hens
Whats the 100 day burpee challenge. 100 burpees everyday for 100 days? madness

#21 I don't have the answer for you but you're not alone. When I workout in the am I don't have the normal energy either. Which is so strange because I'm a morning person. Hope you get an answer!

good job mike b!!

Slightly lost...is 1-1-1-1-...all or do you work towards the weight that you max out at doing the sets of 1. Thanks guys!

bret_e_rabid, Eric Gohl, Rookie, and H.E., thank you so much for your encouragement. Right now I need all the encouragement I can get! H.E., I will try the pendulum ROM again in the morning, after my meds have worn off. I am paranoid to try that stuff while the painkillers are numbing me of any indicator of new damage.

It is a beautiful thing when I know I have all of the support I need from my Crossfit family, even when I cannot be at work, my family is far from me, and my GF is away, I still have the opportunity to surround myself with people who care. Thank you Coach.

PmCon,
warm up first to practice some form and get ready for the movements. start below your max and try to hit your previous max at around rep 3 or 4, then go up from there.
-just don't hurt yourself! form first.
good luck

"Long slow runner." Meet chunky, inflexible lifter.

I can't say enough great things about the Oly cert I attended this wknd. in Melbourne, Fl.

Coach Burgener and the whole gang, Sage, Casey, Natalie, Tracy, Chandler are a class act to say the least. I knew it would be good but it far exceeded my expectations. It was beyond a privelage to be in his company.

I could not recommend this cert enough. I came out of it so fired up and more motivated then ever to be the best CF trainer I could possibly be.

For me, it was like being in Disney Land for the 2 days, only way better. The facility is AMAZING and the owners were wonderful.

Way behind in the wods. Did last weeks wod of AMRAP in 20 min of:
250 mt row
21 reps sumos, 65 #
15 pullups

4 rds + 250 mt row

Great to see your entusiasm but please bro be very carefull big hugs bro!!! Eric Gohl, Rookie, OneFastBird, Playoff Beard, fat tony, Jakers i hope you guys are doing just great...

So i did "cindy" pr but my goal was 30 rounds i get short by 2 rounds i just hit 28...pull-ups and push-ups unbreak but squats..ok i suck on legs endurance =(....IT 'S OK!! there will be a next time i'll hit that 30 someday

s'more, 28 rounds! And you're not satisfied with that? Good, that means 30+ rounds will be yours next time. I'm looking forward to the day I visit Ecuador and you crush me on a muscle-up WOD :)

Hey... Just curious, what's the 100 day burpie challenge?

m/5'3"/160/29

#7 mike b, nice work on the mu's keep it going.

Herm heal up, you are a crossfit rock, man. Good luck.

S'more you're crazy, nice work on the 28 dude. I got some catching up to do!

let's do it up heavy! I'm hoping for 300--my deads are weak.

PNF stretching is great. We did that in Uni during the offseason along with plyos.

Herm,

Thanks for the response, can't help but be incredibly jealous that you've gotten to preview the movie!

s'more, congrats on the cindy PR, that's an amazing score but we'll still be cheering for you to hit your goal of 30!

Rookie, what happened to your knee, if you don't mind me asking...I've been having problems with my right knee, think it might be meniscus related, but it has the tendency to bring small, sharp pains along with some popping noises during deadlifts. Was wondering if dialing the weight down like you did has kept you pain-free?

Comment #19 Mehul:

Try going to bed earlier every night by half an hour to an hour or so. I'm trying something similar myself right now because I have trouble sleeping for longer than 3 or 4 hours at a time. Also, if you're consuming any refined sugars, try to eliminate those, as well as any caffeine.

Tonight I hope to be sound asleep by midnight and up by 5:00am, just to help myself get tired throughout the day and get out of the habit of staying up so late; and I am going to bust out a workout hopefully early in the morning to help get my body feeling super tired. If all goes well I should be in bed by 10-11pm :)

You could also read a book to help you fall asleep, a nice light read. My choice of read is "The Secret" by Rhonda Byrne. So far it's great!

#30 s'more
Way to go to work on Cindy! 28 rounds is cruising! I'll have to give her a try just to see how i compare. Maybe i'll throw it in on the last day of this cycle, depending on what the workout is. I've learned my lesson about doing extra work mid-cycle! But again, great work!!!

#14 Rookie
Looks like your knee is holding up pretty well! That weight may not be a lot to you, but considering you're injured that's still quite impressive. Keep on taking care of yourself and don't be too eager to push it too soon!

Pulling for you Herm stay the course brother.

s'more - 28 rounds!!!! thats awesome brother. way to go. Cooking!! just like your namesake microwave

Adam #35:

From what the physio tells me the bursar(little sack of fluid behind the patella) is getting caught between the patella and femur and buckles me on the spot. VMO is not working hard enough. therefore no weight loading as it makes it worse and no running squats etc.

Had a bit of pain getting off the pullupbar with the sudden jolts when i land but nothing like i was experiencing last week. the acupuncture has definitely helped. Thanks Joe.

Dropping the weight on the deads helped heaps and not bending the knee down to squat depth was also contributing to me able to do them without pain.

Hope this helps!

Sammy W #28,
You saying I'm chunky and inflexible?
Doode. I'm not that chunky and inflexible.

kstar

S'mores thanks for the big side hugs bro. Rest day for me.

Herm,
I was constantly out of breath and sweating at the slightest amount of effort while taking Vicodin. Smart not to push it while feeling the dose.

Also that is just kinda cruel getting to watch the movie and telling us about it. So tell us more.

Rookie,
After doing the math on you DL I was like WTF, I can lift that much. Then I read the rest of your post and said "Oh yeah. He can still DL more than me on a good day."

Remember the 5,5,5,5,5 Back Squats from a couple weeks ago Newbies? Good, because then you already know what 1,1,1,1,1,1,1,1 means right? Well it was worth a try. This is 7 attempts to set a 1 rep max on the deadlift. Are you confident about your deadlift? If not do NOT try to find your 1rep max. Instead do something lighter and work on form until you get confident. Deadlift is REALLY good for you. It strengthens your core better than any other exercise known to man. There is a downside, however, and that is that bad form can mess you up. Like, unable to get out of bed until your back surgery kind of mess you up. That said, don't be afraid, learn the form and be extra diligent about it.

Where can I learn good form for the deadlift, you ask? Well it so happens there are videos all over this website. See if you can find a few. (Hint, Exercises & Demos) Even better than that is the book "Starting Strength" by Coach Rippetoe. Even better than that is your local affiliate, chock full of trainers who would love to coach your deadlift. If you don't go to the affiliate, then pay attention to how you feel after you deadlift. If you get muscle soreness and your lower back is tight, that's good. If you get shooting nerve pains or anything else you would describe as pain or you have trouble moving, that's bad, you didn't do it right. You'll probably be fine, but study more and make it better next time.

Yes this is all we are doing today. General warm up (CFWU, GAWU or BWU are three good ones remember them? If not look in the FAQs and Exercises & Demos) then warm up the motion. Start with the bar and add weight as necessary until you are ready to start your work sets (of one rep). Rest as long as you need between work sets but don't cool off. 3-5 minutes should work for most people but it doesn't matter.

Finally a big thanks to Apolloswabbie for covering for me while I was travelling yesterday and Thursday. He is one of those crossfitters that when they write something, work days or rest days, you should read it. He's been around a long time, is very knowledgeable about a great many things and is an excellent writer to boot.

Have fun everyone.

Herm would be an honor to me and Carlox (my older brother he is the best brother of the whole wide world) to have you here and train with the crew we are a great group...please if you come would be great would be an honor to us to meet you

Thanks fat tony you have no idea how bad my legs hurt but thats great we are making progress bro!!!

Adam Rogers thank you very much we were just 2 but now we are more than 40 persons and growing here in Ecuador...the scores were great 20, 18, 16, 19...etc. We are proud because they trust in us to train crossfit we are proud of our crew...the next step for us is certificate the CROSSFIT ECUADOR!!! we want that most than anything...

Big hugs and bad english for all

Kickboxing in the 90's the only type of 'not stretching' we did was PNF.

Kelly any thoughts on PNF vs AIS? I don't like AIS but can't explain why other than it doesn't work. At least it doesn't work for me.

Also your entire Mid-line stabilization video series is awesome. It's really helped all my lifts (except butterfly pullups, I'm all kinds of floppy on those.)

okay... been looking forward to this... i wanna PR again... i got 375... last time.... Lets go for 400!!!!

Damn, I worked deads yesterday before Cindy.

#21...Ken,
Its gotta be Cindy's Snatch!

Rookie at 8:29 PM

Looks like you are going the holistic route.

I'm not a Doctor but I played one in the third grade until Stephanie's Dad caught me trying to practice.

I've had a bursa problem with my shoulder that just was responding to treatment. Including shots directly into the joint.

Doc gave me Voltaren gel. It's like Magic. I don't use it often but when I do the bursitis symptoms are completely eliminated (until I do something stupid, modern medicine has no cure for stupidity.)

Natural is always the first option but if it doesn't work ask your doc about the gel. It really is awesome.

hey Rookie be patience bro..try to have a great recovery...you are great bro

Haha!! Thats right bro big side hugs the front full hugs are just to my wife haha!!...and streaching thing? I trust in a good warm up, like the Greg Admunson' warm up or the Burgener (sorry if i spell it wrong) warm up...

Herm - I forgot to say good luck with the recovery. It sucks to be on the DL. I'm looking forward to hearing about your pr's in the snatch down the road.

JP

s'more,

That's great news about the growing Crossfit Community in Ecuador. Sounds to me like we should do our best to organize a certification down there, at least that way we could all get to see the smiling face that I'm sure accompanies all of your warm comments.

Keep up the good work and keep spreading the enthusiasm for Crossfit, always look forward to hearing from you.

Rookie,

Thanks for the response. Sounds like your injury is slightly different than mine, but I will still heed your advice, adjusting my weight and depth to where I can function with no pain, then take it from there.

Hope you continue to get well.

Adam Rogers a cert would be a dream for us we'll send you guys some vids and photos very soon...been a Crossfit affiliate gym would be a dream come true...WE LIVE BY CROSSFIT LAWS...

Thanks so much for your atention...

Herm,
Have you checked out the Super Squats hip belt from Ironmind? Just a thought. It works good for weighted pull-ups and dragging as well.

m/33/228

Did Friday 6th..335 355 385 425 445(old pr) 450pr 455pr

#32 Brian: the hundred day burpee challenge is where you start doing one burpee on the first day, and build up by adding one more each day until you get to 100 the last day.

Oh man, bring on the deadlifts! I'm going on week six of crossfit now, and deadlifts are definitely my fav, even if my numbers are way weak compared to most people. Shooting for 300 tommorow!

last time 10 dec 08
90,95,97.5,100,100,90,90,90,90kgs

Today
90,100,105,110,115,120,125F,125(not quite full hip exxtension) 125F, 125F, 100kgs

I was a little annoyed I did not get a perfect 125kg and started to really blow out the more I tried to get it. did 100kgs just to do a textbook one to finish with

This time a lot more comfortable with technique so pushed the weight a little more

Good luck everyone! Remember, drive off the heals, tight core, tight hips, chest up, shoulder blades back and NO back rounding!

I've seen TONS of serious injuries resulting from 1RM attempts at the DL(never with crossfitters though, who usually tend to have solid form). Still, it's easy to let your ego get in the way on this lift and try to pull a weight where your form breaks down. Don't let this happen!

deadlift:

263lbs x 3
283lbs x 1
303lbs x 1
313lbs x 1
318lbs x 1
323lbs, fail
318lbs x 1
323lbs x 1

23/6'2"/210

Did "cindy" from yesterday.

20 rounds as Rx'd

This was my first ever WOD that I did on new years day. Only managed 15 rounds with jumping pullups so pretty happy with the new PR.

Thanks for the welcome Rookie, Im in Sydney. Trying to find someone who has a garage gym who wants a training partner cause Im sick of the Globo gym bullsh*t.

Made a set of rings today straight off the instructions from JML's post yesterday. They turned out great and only cost $35. Now I gota start the long long road to my first muscle up.

Did w/u of 5 c/u, 10 p/u 10 s/u and 10 sq X 3.
CFT from last mth=84kgs or 185 lbs.
Did:
80 kgs - 82.5 - 85 - 87.5 - 90 - 92.5 - 95 kgs.

New CFT kinda=209 lbs. Uh rah! 12.97 % increase!

Good form all round - video recorded myself :)

Hmm, my weak DL is slowly getting better; still not great.

100kg, 105, 110, 110, 110, 115, 110

First time trying alternate grip--added 10kg almost instantly, to my surprise. I'll do overhand until failure then switch to alternate on future tries.

Since I graduated college Ive hated power lifting e.g. squats, cleans, snatches had a bad taste in my mouth for all of them and honestly just stopped doing them once college was over. They always left me with lower back pain and I hated it. I would even skip the workouts on here with any powerlifts, recently though started at it again focusing on better form using lighter weight and its honestly feeling alot better and I am enjoying doing these workouts now. WEll see how I do today on the deadlifts. the most hated one of all.

JJ/25/m/195lbs/69"

All weights in kg:
73 - 83 - 95 - 100 - 102(PR) - 102* - 102

F/33/62kg

*No more weights available, or I'd have tried for more.

Besides the WODS what makes us strong as crossfitters is the bond we all share,there is no better place to see this first hand than in this community here.this is what makes crossfit special , the people..... Oh yeah and we lift alot of heavy sh$&"!! too! LOL

@ 7500'

245
245
265
285
285
265
265

Form felt good today, after 9 rounds to failure on Mary yesterday this was a good showing. Will bump up into 315-335 range next DL day.

m/43/185

315-315-315-315-315

anyone know where the photo was taken? "x-fit EOD" doesn't really tell me.

M/31/80kg/178cm

Weights in kilograms.

100-110-120-130(F)-125-130(F)-125

First time going for a 1-rep max on deadlifts. Holding onto the bar was very difficult from 120kg onwards.

M/32/155/5´9"
In kilograms
120-130-140-145-150(f)-150-155(f).
Annoyed at not getting the last 155kg. Next time.

M/25/190

As Rx'd

365-375-380miss-315-335-350-380miss

Still smoked from DL comp a few days ago. Pulled 375-405-430miss

FYI

The picture is of our workout area at the EOD shop on FOB Loyalty, Iraq.

warmup
315
335
365 - miss - grip
345
345
355 - miss - grip
345
345
I just realized, I didn't even think to use an opposing grip... wtf:)

m/27/165

295 - 315 - 335(PR double body weight!!!) - 340 - 345 - 355(f) - 350(f)

I'm getting so much better!!!! Did my first muscle up on Friday! I was so excited I screamed at the top of my lungs right in the Group X room at my GloboGym. Thank you Coach and thank you Crossfit!!

aussie-where abouts in Sydney. got a few mates that do garage stuff.

jakers-you made me spew my coffee back up with that comment about the DL's. thanks also for the advice about the gel. was on voltaren anti-inflams but they weren't doing anything. might give the gel a whirl. can't hurt.....or can it

150kg-140kg-155kg-150kg-140kg
this is a poor deadlifting session compared to what I am capable of (3 rep max was 150, but I realise now that this is a training session rather than a chance to see how much I can deadlift. I was annoyed at the time that I couldnt go heavier, but I gave 100% and so i should be proud of the session. Crossfit is about getting fitter in the long term, which does not nessessarily mean PR'ing every deadlift day, because of accumulative fatigue. After 7 months of crossfitting, Ifinally understand that.

As RX'D:
225
255
275
295
315 PR
325 F

I have been crossfiting for 3 months now and I can't believe the results that I have seen in such a short period of time. I am currently doing the program while deployed in Kuwait. Still trying to perfect my technique on the Oly lifts but it gets better with each session. What a kick ass program!

Not sure stretching is "dead" but AIS works absolute wonders for increasing flexibility. Along with MFR recovery is a snap!

m/43/74kg
Burgener + Snatch + DL wu

Deadlift 1 x 7:
120 - 130 - 130 -140 - 145 - 150 - 152.5 kg
PR by 12.5 kg!

My DL PR has been 140kg for several months. Felt that my technique was poor and therefore re-read all of Coach Rip´s articles, worked intensively on form using low weight, which apparently worked.
The target is 400# (181kg) for 2009.

Good luck all!

First and foremost; all the best to you HERM. I hope you have a speedy recovery.

Comment #19- regarding time of day; I am in a job where my schedule could change day to day and no matter how little sleep i get i can always have better wods in the afternoon than i do in the morning.

For approximately two months my sch. was changed so that i could only workout in the morn instead of evening. after a few weeks as long as my nutrition was good the night prior and i got atleast my eight in, my wods progressively got better. you may have to try going to bed earlier and waking earlier so that your body is in motion before your morning wod. just some food for thought.

double body weight tonight need to increase pr by 10kg bring it on....
hi to all the family!!

CFWU x2 + 5 x 3 deads at 100kg

120kg
120kg
146kg
146kg F
130kg
130kg
130kg

168 kg

M/25/165/5'10"
First time on this workout. Love the euphoria after a heavy lift!
205, 225, 245, 265, 285, Tried 4 more but could not go higher finished the workout with 225, 225 for a total of 7x1.
Thank God for no XFIT endurance today.

I only have 200lbs in weights. Looks like I need to get more.

200
200
200
200
200
200
200
200
200
200
200
200

M/5'11/183
I'm going to do the Dead Lift workout a little bit later, but first I had to go to the gym this morning at 5:30am to settle a score with Fran. Last time I did "Fran" was November 12, when I completed it in 6:25. I brought a friend this morning to push me. I finished in 3:13, as Rx'd, through the full range of motion. I guess all this stuff works. About a minute after I was done, my body figured out what I just did to it, and it was not pleased with me haha. I can't believe the difference in my performance in just 3 months. Thanks, CrossFit.

Going for double bw + 35. Lets see how she does!

Herm
Sounds like you are doing this recovery thing the right way...so far. The trick is to not let your stir craziness interfere with your patience. Do it right and heal it up ONCE! Keep us posted on how you are mentally dealing - because theres no support like crossfit support.

S'more you son of b... lol congrats on the 28, that is awesome and impressive! You won this time but come next time I will be sure we are closer, you were the better man this time!

So now you are looking for what I did? A measly 24 rounds...this was after I crushed 10 rounds in under 7 mins, at least I think that was fast....then I started to watch the clock and made a broke the cardinal rule... started to breath and catch my breath... oh well it was fun bro! Good Luck on today's not sure if I will get the chance to do it, helping a bud remodel his kitchen... yea moving 4'x8' cement boards!! OHS WHAT!

85kg
89kg
93kg
95kg
97kg
99kg
111kg

I need to buy some more weights!

45x5x2 warm up
135x5 warm up

315
345
365
385
400(f)I guess the 15# leap was a bit ambitious.
390 mixed grip

Nothing left for the official number 7

M/41/5'11"/190

245-265-275-295-305-315-325

R: Taking a break

275-315-345-355-365-375-315

Good morning, everyone... I want to see BIG numbers today! Review some more Rippetoe videos, keep your lumbars safe, and GET AGGRESSIVE with the barbell!

My 506 lbs x 2 attempt on 1/4/09 (WFS):
http://www.vimeo.com/2719987

Deadlift set-up by Coach Rip (WFS):
http://www.youtube.com/watch?v=Syt7A23YnpA

"...Do it right and heal it up ONCE!..."

Comment #89 - Posted by: julie parisien 5'8"/165/37

THAT is a quote I need to remember! Thanks, Julie!

Did the official crossfit warmup
did 7 sets of 1 with 100lbs......very tough for back surgery but I think this will help me strengthen it.

*^*^*PR ALert*^*^*
Previous PR was 175
today 185! So happy I could scream! Did it twice-
P.O.D. was blaring in the ipod- "ha ha- how you like me *now*?... here comes the BOOM!" LMAO felt like such a BAMF. I am!
145-155-165-175-185(PR)-185(!)-180
145x4
145x5

s'more- love you man! I loved your front/side hug comments
Rookie/TonyTheCHiro-love and peace to you with all the tragedy going on down there
Rookie/Herm- so inspiring to read your creative and determined posts re: injury, remaining focused, eyes on the prize
Sailor Erin- welcome back. git postin again
FitMomsMom- what a woman! Keep hitting it hard
Julie- I feel like you did yesterday, doing a dance, and nobody cares. LOL.
jakers- you crack me up

Giddy-Up and lets see them PRs!

34/M/184

405/415/425/435/405/405/405

CFWUx3 (no pull ups in round 3-no dips at all)....tender shoulder still, but getting better.

DEAD LIFTS:

155
185
205
225
235
240 fail
240 fail

PR is 240-not feelin' the love today :(

#97 thanks Strong Lil Pony!! Appreciate the encouragement TONS for my mom!

thanks OneFastBird21 thats the advantage of a lightweight bro and you are right it's a terrible idea to start too fast next time i think we have to make a plan...have a good day bro i think you'll gonna destroy me at the deadlifts today

Hi Herm have a great day bro take care...heal soon...you are the man

#97 Strong Lil Pony

Many thanks for your encouragement! Because of my work schedule, this is a CF rest day for me. I'll do the DL WOD tomorrow - unless of course my coach, Fit Mom of CrossFit Persevere, has something else in mind!

M/23/74kg/6'3"

Cant do deadlifts as i did my back the other day. One lift with really poor form. Chiro told me yesterday to give my lower back a rest...so i though id have a go at a filthy fifty.

21:53

minus the double-unders, as our gym doesn't have ropes :(

Pretty happy with that as previous PB was 25:35.

I like this series of videos. They've really helped with my form on a lot of movements. Also made me realize how inflexible I am. Flexibility is very important to make sure you are getting proper ROM.

big hugs Strong Lil Pony you are an awesome woman strong in mind and body...it's great to see your determination and your support to another person, you have a beautyfull spirit we are lucky to have you here...

And fitmom, lady you are impresive you and your mom big hugs to you here in Ecuador you are an inspiration for our laydies and man clients

24/m/180lbs

As are Rx'd. I had been waiting for this day,but it was a bad day for lifts today.

Warm up 5 mins cardio with 135x5,225x5

315
365
375(f)- is my pr but fell 10 lbs short
345
335
315
335

form wasn't the greatest, alittle too much rounding in my upper back. Didn't feel safe to push it.

Deads! my gf soooo called this one. Thank God! something I'm decent at

Rookie at 3:08 AM

The side effects are the same as any NSAID. That said the only one I've noticed is if I take a double dose (treatment for two joints at the same time) it ...ah... speeds up my digestion if you know what I mean. Other than that I love the stuff.

Glad you chuckled.

m/48/188

First time to do a deadlift since high school. So I started low and concentrated on form.

1 - 225
2 - 275
3 - 295
4 - 305
5 - 305
6 - 305
7 - 305

315
350 (PR)
315
335
315
335
335

28/m/192

220
245
280
310
320
330
340

25/m/172

170
190
210
220
230
230
230

cfwux3
185x5
275
295
315
315
325
325
325
185x5

32/F/108
135x5
135
155
155
165
165
175
175

M/35/77kg

120-130-140-150-160-162,5(PR)-150kg

anyone doing crossfit @ FOB Spyker? wondering b/c i'll be there soon.

buy in
10 OHS with 11kg / 20 GHD situps / 20 BE
10 OHS with 11kg / 20 pullups / 20 parallete pushups
DL in kg 51x5 / 61x 3 / 71x 3

Then ME work in kg
83x3 / 86x3 / 89x3 (20% under current 3RM)
then 115F

10 min rest then
Metcon
"Fran" with 35kg for thrusters
5:36

Cash out
HSPU progressions

27/6'8"/220

355-365-375-385-395-405-410f

135/155/175/195/205/215 PR/225 PR

225/275/315/335x/315/275/245/225

One of my favorites. During CF Total did 405pd which is a PR. We'll see...

DT Missoula, Mt

Herm @ CF Los Altos~

Just read about your surgery. Glad to here that you are doing as you are instructed and empathize with the physical, mental, emotional and sometimes spritual difficulties and hurdles you are overcoming, and some you may have yet to encounter. This is coming from someone who has had 3 back surgeries, all lumbar, has had a double lamanectamy, three vertabrae fused (L4 L5 S1), and now after being in the best shape of my life at age 34, am trying to work around a grade 3 tear in the acromioclavicular ligament, causing a separtated shoulder.

Some wonderful advice was given to me on this site about a year and a half ago when some of the fibrosis from the back surgeries were impinging on the nerve roots causing similar pain and decreased mobility in motor function to when I jacked it up the first three times (mind you all from INCORRECT form while lifting....damm bodybuilding days! Valuable lessons learned however... The advice was:

Treat your recovery the same way that you attack a workout...the same way you attack a chipper, or cindy, or murph. Think of your recovery AS your workout. Todays posted WOD read "Relax. Take medication as needed. work on sling mobility as instructed. Keep yourself mentally strong, emotionally strong, spiritually strong, for without those, you have no physical strength. Be kind to yourself. Redirect the wonderful energy, wealth of knowledge and kindness you have into paying it forward. Redirect your energies to taking care of you, and trying to make someone ELSE a little better of a person, by helping them help themselves! 24 hours for time."

Worry about tomorrows workout when tomorrow comes!

(Herm, I fully expect and request that when my shoulder gets to the point that I will need surgery, which may not be that far off at all, that you have applied and found value in my suggestions (that were given to me from others)....and ripe throw them hard in face telling me to take my own advise! LOL! Until then, try it...you may be surprised at the results. HAPPINESS IS A CHOICE! (that is a great book btw). Heal well brother.

Eric Gohl~

Thank you for the warm congrats on our finding out we are having a BOY...due July 1st! Woohoo!
And FYI, Crossfit training commeced during conception! LOL! Doctors said it would be next to impossible to get pregnant...ahha, not with crossfit sperm though! LMAO! Sara says that Jackson Barrett is already doing in utero air fran in sub 6!

Julie p~

Thank you for the kind words! Answers to your questions are coming. Later today!

~J~

Accept the Challenge, Train Hard and Push Through "IT"!

M/28/5'11/168

150-160-165-155-150-150-130kg

M/42/177/6'2"
CFWU X 2
DL warmup (ramping up)
WOD
315
325
330 (PR)
335-F (felt back rounding, dropped bar)
335 (PR)
335-F (no lift)
330
330-F (no lift)
325
325

My DL just went up by 10# since the CFT on 1/24; don't know why but I'll take it.

36/M/5'11"/195

185-196-207-218-229-240-251

Feeling some soreness in my legs from Cindy yesterday, but tried to concentrate on form and not straightening my legs before I lift the bar.

#121 my wife say something like that hahahaha!!! My babygirl do tabata squats every night haha!! We just have to wait 1 and a half month...i can't wait...CONGRATS!!

315x3
345
365 F grip
365 F grip
355 Old PR
365 PR
375 F
370 NEW PR

God is Good, All the Time

Yea I dont know about being small your not much smaller than me but you are def a crazy ass machine and not human!

I am 5'-11" 185lbs 26, so your just what 20lbs lighter and 4 inches smaller? hahaha well lets see what happens today...

ROOKIE and herm how the injuries going? hope all is well and good to see you guys are progressing nice and safe

F 37 / 154cm/58kg

Broke my PR today when I took 100kg for the first time!
80
80
85
85
90
95
100 kg

Does anyone know of a stat sheet thats already made up to keep record of all the work outs??

m/31/5'9"/169

275
300
315
320
325 (PR)
325
325

It's great to see the Air Force PT gear in a CrossFit photo! Keep up the great work and thanks to you and your co-workers for your continued and dedicated service!

m/24/179/6'2"

95
145
145
145
145
145
145
145

My PR ;) before I was only able to do 105#

As RX'D:
225
315 PR
315 F
225
275
275
275

3rd week of CF and first attempt at deadlifts. Need better form/power; muscled #2 but body and mind went into protect mode on #3.

23/m/180
315-325-325(lost lumbar curve)-315
Really bad day

I have a question regarding yesterdays wod since i am going to do it today. Is it better to try and do legitimate PUs as i can do about five now or should i do assisted so i can do more rounds. It will take me a lot longer with unassisted PUs as i am just getting the hand of kipping. I am relatively new to CF about 3 months in. thanks

bw 165

405 (fail)
405
425
435 x 1 x 2
445 x 1 x 2

all whilst standing on 45 lb plate

Felt good, didn't quite have enough grip power to pull PR.

170kg
180kg
185kg
190kg
195kg (fail)
195kg (fail)
195kg (fail)

m/20/5'6"/140

225
230
235
240 pr
245 pr again
245
245

255
275
295
305
315(F)
305
295

Felt completely flat today. Strength just not there

275-325-345-365-370-375(F)-370(F)-365(F)-360-355

M/447/6'/184

135 x 5
185 x 5
235 x 2
285
300
300
305 F
285
235
235
235

glad today is here..
going for 550 today...

male/5'6"/155 pounds

315
325
335
345
355 *fail
350
360 looked pretty ugly on my last rep but I'll still count it. Personal best is 370 but it looks UGLY!

M/22/5'9/180

Did a seal WOD yesterday, so today i did something a little different.

Made up Cindy

27 rounds as rx'd in 19:55

Rest 5 minutes

Deadlift 1x5

Maxed out at 345lbs

I'll take it after Cindy, even though my PR is 375.

Herm:

I am very new to CF, but I am not new to shoulder injury. Just over one year ago I had my completely torn rotator cuff and labrum repaired - I am the proud owner of two titanium screws. I was in a sling for 6 weeks 100% of the time. My only movement was bent over shoulder swings 4 times a day but other than that my arm became a part of my body. I did physical therapy for three months three times a week and after 6 months I was cleared to start working out again with my shoulder, pain permitting - though full recovery takes one year. I just hit my one-year mark the end of January and I am stronger now than I was was pre-surgery. Julie had some sound advice - do it right and heal it up ONCE. Not rushing back into working out is key to your recovery. I am very much like you, sitting around not doing much is extremely hard to do. The thing is, if you don't, you risk re-injury. My shoulder surgery was the most painful thing I have ever been through (I have also had three knee surgeries), so I didn't want to chance EVER having to go through that again.

Your body has muscle memory so when you are ready to get back into the action, getting back to where you were before won't take that long. But beware, I wasn't able to do a full pull-up bar hang till about 10 months post-op.

I hope that you take your recovery as seriously as you do your training. Just be patient and let your body do what it does best - heal itself and you will be back at it in no time.

Best of luck~

Strong Lil Pony - WE CARE! We care very much so shake your booty for US! good pr'ing. Seen a few PR's posted. Nice work.
I love my skiing background for DL's.
225-235-245-255(pr)-255-225-225
WWWAAAYYYYY lost lumbar curve on that last 255 so backed off.
I NEED A COACH/TRAINER!!!!!!!!!!!!
Lisa #135 Totally go for uassisted kips. yes, you may slow down and not get the rounds you really want but you will feel so great doing it as RX'D! It is a starting point. I did my first Cindy yesterday as RX'D and had to break pu's down to one at a time. next time it'll be 2x2 then 3 so on so forth. That said, if you would rather go really fast, but not work so much on your ME than opt out of as rx'd.

30/m/5'10"/210

315
335
355
375
375
375
375

did a pr of 325. hell yeah!!! i tried the gym jones thing for a while but it just wasnt my style. i would find myself doing the CF wod or the navy seal wod anyway. as a triathlete CF and CF endurance have me addicted. hope you all have a great day.
Liberalism is a mental disorder-Michael Savage

This is my fifth week of CF, and this was my first effort at max deadlifts. Love it so far

(lb) 135, 225, 275, 315(F), 315(F), 295, 295(PR)

Last night: Cindy, 18 rounds

315
325
335
340 (09 PR)
345 F
315
320

Knee is bugging me from the lack of deadlifts, lost 45 lbs from last years PR.

M/39/5'11/215

Did my warm up for about 10 minutes included a 500 meter row in 2:04.
I haven't done deadlifts since, I can't remember.
Warmed up with
135x5
185x3
225x1
245 F
245
225
225
235
235
185x3

The bar was slipping out of my hands at the 245 and 235. The power was there in my legs and not even staining. I felt like I could of lifted at least 300lbs. The bar was slipping out before I locked it out. Any suggestions to improve on the grip?

by the way, this is my 3rd week of crossfit. I just signed on to get the journal. I am excited and I will be going to Crossfit Denton County north of Dallas.

M/160/26

Did the WOD with the 8:30 group this morning! We did AMRAP 20: One partner runs 400, while the other does overhead squats for max reps. It was good fun!!

Then followed up with 3x1 DL @ 405

M/49/5'11"/174

225
235
245
255
265
275
285

Watching the demo video's really helped. Felt great.

Best of luck to Herm for a full recovery.

34/M/185
315
365
405
425PR
435
405
405

315-335-355-365(F)

Decided to take that and call it a day. Finally after months of back pain during deadlifts and squats, I've found relief. I've been doing trigger point massage, and it's worked wonders on my back. I believe the source of my pain was a combination of trigger points and over-emphasizing my lumbar arch without sufficiently tightening my abs. So, although my deadlift today was 35# short of my PR, today is a success just because I'm pain-free.

Back in Kabul.... experimenting with 1RM DLs to get the correct weight

1- 100kg/ 220lb
2- 115kg/ 255lb
3- 125kg/ 275lb
4- 130kg/ 285lb
5- 130kg/ 285lb
6- 138.5kg/ 305lb
7- 148kg/ 325lb PR

Ran out of weights in the Work Gym!

7 x 295 lbs.

Not too far off from my best

24/M/180

315, 345, 365 (f,grip), 365 (f,grip), 345, 355, 355 (f, kinda... didnt lock out)

Need some chalk I guess

315 - 365 - 385 - 405 - 425 - 435(Tied PR) - 440(f)

M/19/5'10"/160lbs
201
223
245
256
267
278-started to struggle with this weight.
245
Weird #s due to old weider plates

m/5'3"/160/29

275
295
315 (f)
305 (PR)
310 (f)
305 (PR)
305 (f)
275 (finish with a complete rep!)

Happy about today. PR by 20 lbs and got it twice. moving up next time.

Get some!

345 365 375f 375f 365 370f 325. Pr is 400 last year before injuries.

m/39/67"/183

warm up with hspu, double unders, and some clean practice

225 x 2
245 x 2
255 x 2
265 x 2
275 x 2
285 x 2
305 x 2 (PR)

Next time, start at 255#

285
295
305
315
325
336
345

Hey fat tony CONGRATS BRO!!!! You are training hardcore >=) thats absolute great bro...Big hugs

Lisa, #135- I would start out with unassisted pullups for the first few rounds until you can't get 2 or 3 in a row, then switch to assisted to keep the metcon going. 2 cents.

This is my first post, yay!

I have been CF obsessed since about September. I love the results, both physical and mental. Although I am a LONG way from posting "as RX'd" on many of the WOD's, I have made huge gains in my strength and stamina. Duh, this stuff works, why wouldn't you make gains if you are busting your a$$! :)

Having said that, I have reached a point where I need some advice. I have so much respect for you regular posters,(Herm, Eric Gohl, Lil Pony, S'more, Bingo, Fit Mom, JroCk, allison, rookie, and tons more!) and I completely trust your expertise.

I was born with "nail-patella syndrome". It is a hereditary condition that effects finger nails and joints (crazy, i know, you can't make this crap up!). Part of my thumb nail on my right hand is all jacked up and missing--looks kinda like it got slammed in a door. I make up a lot of crazy stories to freak people out about it:)

But the problem for me is how the stupid condition has manifested itself in my knees-hence the patella part. I was born with only 2/3's of each knee cap (my mom does not have any knee caps! you can't even tell and she played three sports in high school without issues).

I played basketball throughout school-and tons of other competitive stuff-paintball, hunting, barrell racing, waterskiing and wakeboarding-I love a challenge!-and constantly struggled with dislocating knee caps. As a result, the tendons (or is it ligaments, i'm not sure) have gotten really stretched out, which causes them to dislocate even more.
And an awesome bonus of this deal is degenerative cartilage. Fun.

I guess what I'm wondering is if anyone here has ever heard of this? Doctors are generally stumped and just tell me i will need knee replacements. I have noticed I am starting to reach a plateau in my lifting. I am so careful to watch videos and get as much instruction and info as I can but no matter what, it's just tough with the strain on my knees. After any lifting day-deadlift, front squat, cleans, whatever--my knees are inflamed and throbbing. Some days are worse, some better. I have tried taking glucosamine but it doesn't really make a difference. I don't want to hold myself back, but I would like to be able to walk unassisted when I'm 40.

I live in the country and the closest affiliate is about an hour away--not too far for me, but I work as a reporter and we have some crazy hours! So my training times are totally inconsistent and done in my home gym. So I am hoping to get some advice/feedback from any of you that have bothered to read this crazy long post! Love you all and thanks--feel free to e-mail me too!

As we say at the rodeo, Turn and Burn Baby!!
-Megs

275/315/335/355/375/395/315x10

first week back from low back issues, so did not go all out.

I'm taking this week to establish 1, 3, 5, and 15 rep maxes for DL, BS, FS, and SP for the Crossfit Strength Bias program which I'll be starting next week.

Deadlift today worked out nice

x1 - 335
x3 - 315
x5 - 300
x15 - 195

m/25/6'1"/210

335
355
365 PR
385 PR
400 PR
405 F
385

275
295
305
310 (fail)
310 (PR)
310 (fail)
305

Did some overhead squats today, too. Love those overhead squats. That 310 was an ugly PR, as was my last 305. Yikes.

Finished with 3 rounds:
15 kb swings 53#
20 wall ball shots 20#
30 24" box jumps

getting over bronchitis and this was my first lung burner in awhile. It seems harmless enough but it kicked my ass a little bit. Weeeeeeee

315
335
345
365
375
405 (Fail)
405 (Fail)

I felt good and knew I could hit my old PR 385 so I decided to go for 4 plates. I got it off the ground but my grip strength didn't hold up. I know I can get it next time.

34/m/200

315,315,335,345,365,385,410x1

#75 Multibomber
Congrats on the PR and the first muscle up!

#121 JroCk
LOL i don't even know where to start with your post. I was dying from the "crossfit sperm" comment. Sub 6 fran though hey? That's some very natural skill! I think if you coach him a bit and pick up on the form and efficiency it could easily be sub 5 ;)

#97 Strong Lil Pony
Congrats on your PR too! And you're absolutely a BAMF! BOOM! haha. Not sure if you saw my comment back to ya last night about your date! I thought that situation was pretty funny though :)

I had a very successful day. I was excited to do this WOD because I missed it that last time it came up.

Warm up: 135 x 10 and 185 x 5

WOD: 285-305(old PR)-315-325-335-345-355(new PR)

hey Eric Gohl...mmm i though i was lighter than you i'm heavier by 4 pounds and i'm 5 years older...have a great training day bro you are a great human been

205
225
245 (PR)
255 (PR)- Iffy form
255 - still iffy form
235
165 x 5 - pretty spent, just worked a little form

Pumped to get a 15 lb PR. Going to start the Crossfit strength bias tomorrow. I'd like to double my DL this year..big goals, big results.

295(current PR)/300/315/320(F)/295/295/295(F)

315
335
355
355
335
335
335

1 -- 365
2 -- 375
3 -- 385
4 -- 395
5 -- 405
6 -- 410 (for PR, & fail) then 405
7 -- 405 (fail)

M/41/190/6'2".

Definitely my worst lift. Hands down.
WU: 230, 250
290
300
310
320 fail
300
300
300

Haven't done this WOD before althought I've done DL plenty. On the CFT in January I got up 365# on DL. What percentage of that should I start with to hopefully break that PR by rep seven (or earlier)? Thoughts Herm, Bingo, JPW, anyone?

#175 s'more
Hey man! Haha, yeah you probably were lighter than me or equal in weight like...a week or 2 ago. Out of nowhere I dropped like 6#s over 2 weeks!! I did weigh 165#. I've been Zoning so I think that may be why, I'm going to up my fat and see how that goes and possibly even just increase my blocks all together. I was happy at 165 so I want to gain it back right! I'm definitely ripped right now though haha :D

reps of 325. Couldn't get past it, yesterdays crushing Cindy

28/M/170

255,255,255,265,275,275,285

Last Time: 225 275 325 345(f) 325 335 340(PR?)

This Time:
293,
381,
398(f) 331,
398(f) 381 (PR?),
392(f) 381(f) 331,
331,
331

I was fooling myself that 431 on the smith machine meant something...381 naturally was MUCH harder...

M/25/135/5'11"
Warm-up 135x5
185X3
205
235
255(form was starting to go, raised butt up first)
205
185

M 34/144/5'7"

185
205
225
225
245
275
295 PR

hey Eric Gohl i'm zoning too bro and like you in the begining i lose 5 pounds bro but now i'm better and feel a lot better i eat more fats thats the key bro...big hugs bro

225,255,275,285,295,305,315

M/32/190/6'

CFWU +
135 x 5
225 x 3
-------
315
365
385 (PR)
395 (PR)
400 (PR)
400 (not full extension)
365
365
------
315 x 3
225 x 5
135 x 10

Air Force gettin it done!

225
245
245
265
275
285(pr)
300(pr)

7 rounds up to 235lbs.
in the middle of my first crossfit cycle.
can't wait for tomorrow!

325, 335, 345, 355, 365, 375PR, 315

re: #92

That 390 was a PR for me!

As rx'd
W-110x5
W2-176x3
1-286
2-308
3-332
4-352
5-362
6-367
7-372

315-365-385-405-415-420-425...grip is going to be the limiting factor in the future i can tell

24/m/182

225
275
315
335
345

Kevin L:

225
245
265
285 (f)
285
285 (f)
285

Brian C:

205
205
225
245
265
265

CFWU x 3

----------

Deadlifts
1-1-1-1-1-1-1

315
335
355
375 (old PR)
385 (new pr)
390 (new pr#2)
395 (F)

395 left the ground about 4 inches then it stopped. gives me something to shoot for.

315
335
365
385 (pr)
395 (fail)
365
365

m/38/170/5'10"

I continue to virtually pass out after each rep on such efforts. I get very dizzy, the music seems to slow down and I have to sit down immediately. I recover within 2 minutes from these symptoms, but still can't figure out why such max efforts illicit such a response. I'm kind of new to such max rep work, so any guidance would be much appreciated!

225
225
245
265
275 PR
285 PR
275 Felt like I tweaked something at 285 so I dropped down to 275 again...

As rx´d

120
130
130
130
130
130
130 kg

Ívar Ísak

315
335
335
335
335
335
335

I second and raise #29 gina's comment about the Coach Burgner Olympic lifting cert. Superlatives are weak in describing the training weekend. My 'brain-housing group' is bursting with great information, new techniques, tips and strategies. Face your fears about lifting heavy weights fast and get taught by the best of the best. The whole Burgner team is smart, strong, engaging, gracious and interested in our understanding and success in powerful lifting with great form. Treat yourself to a great cert with a world class team. Special kudos to our Harbour City Crossfit hosts; they are world class people.

C:335,345,355,365,375,385(f),385(f)
B:225,225,245(PR),245,245,255,255
M:315
L:145

5 sets of 1 at 450lbs

Haven't done the WOD yet im stuck here in Afghanistan working the night shift its about 2245 right now. Gonna hit the Gym in a few but just wanted to ask advice about the zone. I have been reading up on it. But from what i can tell I need to be able to have a decent selection of food available, which i do not have i am at the Mercy of the Mess Hall or MRE's. Would you recommend starting it now or waiting the One and a Half months or so before i get home to really try it.

Also last month Had a PR of 355 going to shoot for 370+ tonight wish me luck.

Also cant wait to get back to the states and link up with the Local Affiliate at FT Campbell CrossFit Clarksville. Well have a good day Everyone

Randal

#200 mwunderle -

Make sure to breathe properly when you're lifting the 1RM. Even though you're going for less than 10 seconds, it can help.

For me, a few quick heavy breaths before I move the bar and an exhale during the lift helps. Otherwise, I'll often see stars and get the "fade to black" around my peripheral vision for 20 seconds.

33/F/5'10"/150

198
220
242
264
275F (ugh! can't seem to be able to get my old PR anymore!)
264F (crap. I just got it a minute ago...)
251

135-225-295-315-317.5-320-295

30/m/5'11"/200

365
400
435
455
465
470 (PR)
385

@ #22 Tommy and Brian in case you didnt see Jesse's post

Day 1 = 1 Burpee
Day 2 = 2 Burpees
Day 3 = 3.... and so on up to day 100!

I'm breaking them up now but i try and do 1/2 at one time and half at another. 75 is a lot of burpees.

No DL today. Back is still hurting when I bend over. Went to the climbing gym yesterday and my shoulders are hurting bad. I did lead my first route. They had some rings there and I think I over did it on them. My buddy who is an awesome climber that wants to start CF is animal. He did a muscle up on his first try. I showed his the false grip and he did it without coaching. Makes me mad.

I wrote this on my Blackberry.

CFWU x 3 Std

#135 x 3 warmup

185
205
225
245
265
285
290

225x3, 225x2, 135x5
Benchpress 165x6x3 rds

5k Run 23:30

M/49/151/1-1-06

Working my way back into the gym...

"Running Christine"
3RFT
Run 400M
21 box Jumps 20"
12 Dead lifts BW (155)

13:37

Off tomorrow then hopefully full tilt on Thursday.

255
275
285
295

320 PR

215X10
155X20

M/30/5'8"/185

495x1
585x1
515x1x5s

WT: 196
HT: 72in

295
305
310
315
320
320
325

Warm-up: skipping x 10 min, CFWU (10 reps) x 3 sets

Deadlift: 5 x 135, 5 x 185

WOD

1. 225
2. 255
3. 275
4. 295
5. 295
6. 315
7. 315

* first time doing DL's for max *

1500m run/ stretching

M/39/6'1"/258

got up to 205lbs and then OW that goddamn hurnia thing comes back ahhh! Going to see the doctor Thursday.

"Think of your recovery AS your workout... Redirect your energies to taking care of you, and trying to make someone ELSE a little better of a person, by helping them help themselves!"

Comment #121 - Posted by: JroCk - Beach Crossfit

JroCk,

Thank you so much for the good advice! I am thankful to have you by my side during my recovery. You have been through way more than I will get through this time around, and I promise to return the favor when it's your turn in rehab. It's cool that you're the same age as I am (34), so you can relate to me perfectly!

Congrats on the baby boy news! That's great!!!

m/42/207/5'11"

315 365 405 435(pr+10) 455F 425 445F 405 405F time to quit

435 went up smoothly, next time shoot for 445 earlier

M/45/168

225-275-295-305-285-285-285

305 is a new PR

I definately got the "fade to black" on 295 and decided that I needed to do better job of breathing before and exhaling during the lift. The remaining lefts were better, but I still got a little fuzzy around the edges and walked away from the equipment so if I passed out, I wouldn't hit anything hard!

275
285
295
305PR
315PR
325f
305

so close to twice my body weight, probably could have got it but form was bad so i let it back down

225-245-275-295-315-335(f)-335(f)

Overall, felt good. I actually feel like this will be the first heavy deadlift day where I did not overdo it. I have pulled 335 before, but I *PAID* for it. I did not sacrifice form to pull the weight. My form is improving, in part thanks to the videos from Kelly Starrett. Thank you, Kelly!

325
365
375
380
380
325

"I hope that you take your recovery as seriously as you do your training. Just be patient and let your body do what it does best - heal itself and you will be back at it in no time.

Best of luck~"

Comment #145 - Posted by: AlaskaGirl

AK Girl, thank you so much! Mine seems easy compared to yours. I owe... yes, OWE... it to you and all of the crossfitters out there and all of my clients to heal up the right way. I will heed the great advice you all have given me and will come back next year even stronger than I was in 2008!

2009 - The year of recovery. And I'm okay with that. :)

28 m 179 5'11
as rx'ed
1-365
1-375
1-380
1-385
1-390 old PR
1-395 new PR
1-400 new PR!

all weight in kgs
bar x 10
51 x 5
91 x 5
131 x 5
151 x 1
171 x 1
151 x 1
156 x 1
161 x 1
166 x 1
173.5 x 1
Wasn't going for any PR's today just wanted solid form, and nailed it; all with an overhand hook grip too! I'm still easing back into the wod's after my two week vacation of ice cream and SCUBA...

what a day!

took the last four off for work and hit it hard today.

CF WUx2

WU with 95#
SP 155X5
PP 155X5
PJ 135X4 failed on 5th set

combined with today's DL wod

WU 155X8, 245X4

335
355 pr
365 ?
375 wut
385 shnikes!
385 failed FIRST TORN CALLUS!
375

38m/6/183

368.5, 378.5, 388.5, 398.5, 408.5 (pr), 418.5(new pr), 423.5 (f)

3 Deadlift pr's set during the noon wod at CrossFit Bucks: Max 443.5, Dana 443.5, Dan 418.5

275
295
305
315 (pr)
325 (f)
320 (pr)
DONE

#209

Thanks for the tip, I'll try it next time!

My back was killing me since i started CF in June anytime I did DLs, so i backed off of those, worked it very slowly, and just recently have had no back problems. For the past two months I've been building my DLs more and more and today pulled 315.. about 60# PR.

and my back is only tightening slightly

225/275/275/295/305/315

M/30/6'/200#
novice at deadlifts...first ever DL was 2 months ago.

242
264
286
297PR
308PR
319PR
330PR

now need more plates as 330 was all i had...

M/19/160 lbs

Deadlifts
1 x 175 lbs
1 x 205 lbs
1 x 225 lbs
1 x 265 lbs
1 x 285 lbs
1 x 305 lbs (PR)
1 x 225 lbs

Had been trying to break 300 lbs for 3 months, finally got it.

"I was born with "nail-patella syndrome"."

"...and constantly struggled with dislocating knee caps. As a result, the tendons (or is it ligaments, i'm not sure) have gotten really stretched out, which causes them to dislocate even more. .."

"...I am so careful to watch videos and get as much instruction and info as I can but no matter what, it's just tough with the strain on my knees. After any lifting day-deadlift, front squat, cleans, whatever--my knees are inflamed and throbbing."

"I live in the country and the closest affiliate is about an hour away..."

Comment #167 - Posted by: Megs F/23/5'6''/115

to: meghann.olson@gmail.com

from: herm@focusedtrainers.com

Megs,

I saw your first post. Congrats! Welcome to the family! Now if only my girlfriend would start posting! She's still too shy to post...but that's another story.

What makes you dislocate your patella? Can you do the Olympic Lifts (Snatch and Cleans) without dislocation? I think you should build yourself up with the slow lifts first, to build connective tissue. Squats, Presses, and Deadlifts. Master the basics and keep a training log for 6 weeks. If I was your coach, I would have you do a basic strength program consisting of these 3 lifts only, and do 3 sets of 5 reps for each movement 3 times a week, like Mon, Wed, Fri, and progress in poundages SLOWLY. Build up your tendon and ligament strength before you add in heavy singles or Olympic lifts.

You're hours away from the nearest CF Affiliate? If e-mails help, I could do that, but I would rather have many crossfitters benefit from the help I give you. So from now on, I will try to post into the comments section. :)

Sincerely,
Herm Blancaflor

herm@focusedtrainers.com

225-225-245-245-255-265-275(PR +30 from CFT on 1/24, 2xBW+5)

I don't know what my deal was today, the last 3RM I hit 255 but since then it's been a bit of a struggle. The head was definitely infringing on the body, but some good tunes and conversation (distraction) straightened all that out. Getting that 300 next time for sure! Congrats to everyone on those PR's!

M/32/170
Max : 420 (PR)

43yom / 148

315, 335, 345f, 345, 345

Very frustrated with these numbers so went down to 225 and did 5 singles then 275 and did 2 sets of 4 singles. Need to continue to practice singles. Right now my 1 rep max today matched my 3 rep max from a couple of weeks ago. Grip is good I am just loosing it at the start of the pull my shoulders are sinking.

Thanks Julie and Scott

I will take both of your advice and try and do as many unassisted as i can and finish with assist if i have to just to keep going. Someday i hope to be able to rock the PUs - why are they so damn hard!!!

"...On the CFT in January I got up 365# on DL. What percentage of that should I start with to hopefully break that PR by rep seven (or earlier)?..."

Comment #182 - Posted by: Ransom

Do your CFWU, then hit your warm-up weights for DL.

For example, if 365 was my PR, I would do this:

135x3, 185x3, 225x3, 275x2, 315x2,

then start your 7 single rep attempts at 350. You should hit your PR by attempt #2, and based on how easy/hard the PR was, bring the weight up accordingly.

You should be able to break your PR, considering you are healthy and this time you didn't do Squats and Shoulder Presses before attempting the DL.

GET IT BRO! :)

Did some rowing to warm up, 10 min: 2133m

185-205-215-225-230 (PR!!)-230-230

Happy with PR :)

Funny thing was I was tired and Tues is usually a rest day for me. I left work and was going to go walking out in the nice weather and contemplated a nap. I found myself at the gym and felt good. Grip was the hardest part as hands pretty raw from 110 pull ups yesterday. Think next time I could get 235.

Erin

33/m/210/6'5"

Back from week and a half off. Felt good today.

345
365
385
405
415 PR
420 F
420 F

Disappointed I could not get 420 up, but 415 was a PR by 5 lbs.

275
295
315
325
335
335
335

can someone send me those instructions on how to make rings? There are 920 comments from yesterday which makes it quite a daunting task to find the post. Thanks

33/M/183/6'00

1 min MMA rounds, Rest 2 minutes
9 Rounds

Rest 30 minutes

1 min MMA, Rest 2 minutes
11 Rounds

Rest 2 hours

1-1-1-1-1-1-1 Dead lift
1x295
1x315
1x345
1x375
1x385 (pr)
Done - skipped #6 and #7

Dan D.

cfwu x 3
dl warmups

DL 7 x 1
190/200/210/220/230/240/250

excited for a new pr!

#41 Kelly (and many others in past posts)
Thanks for the vid. The resources available through CrossFit never cease to amaze me. I have a concern though. I see a lot, if not all, the trainers on videos use explanations for the priniciples that they are trying to present that are not rigorously supported. In this video you talk about the hamstring being to big and strong to effectively stretch. That may be true but I can also think of a bunch of reasons why it may not be true (relaxed vs contracted, leverage based on biomechanics, etc). What I crave in a lot of the educational materials put out, seminars, articles, videos is objective evidence. Like you say in the video (I paraphrase) "If you can't measure it--it didn't happen." Do you have a study or some data to support your assertions. I don't mean to challenge your integrity at all. We're getting into some areas where we get conflicting views even in the CrossFit community. Nutrition is a big one where diets are presented as gospel but have little if any data to support them. Pink salt? I'm ready to believe, but help me out here. Tongue in cheek "In God we trust all others must provide data"

225x3
275x2
325
345
365 old PR
375 PR!
375 F

1-1-1-1-1-1-1 Dead lift
1x275
1x285
1x300
1x315
1x335 fail
1x335
1x350 fail

365
385
405
425
435
405
405

40# short of PR, but all hook grip which is a first (used to give out at 315)

265
275
285
305
285
275
275

Beltless standard stance deadlifts. Felt surprisingly good today.

265
275
285
295
300
305(f)
305(f)

315-325-335-345-345-355(f)-315

After the second lift at 345, I was shot. I love deadlifts.

#245 jbaile22

Most web browsers have a search/find feature that will search the content of the page for you. (ctrl-F is the typical shortcut)

How to make rings:
http://www.instructables.com/id/How-to-make-PVC-gymnastic-fitness-rings/

225-275-295-305-315(*PR)-315-315

awesome!

405x1x6
415

320, 325, 330, 335, 340, 345(= last pr), 345(f), 335

Last CFT=345.

Just did Cindy - AS RXD!!!!!! unassisted PUs!! mens push ups!! it was a sorry 13 rounds and my kipping needs some serious work but it is a start. my lats are killing me already so i am going to pay for this tomorrow for sure.

thanks julie and scott for the inspiration.

You should be able to break your PR, considering you are healthy and this time you didn't do Squats and Shoulder Presses before attempting the DL.

GET IT BRO! :)

Comment #241 - Posted by: Herm @ CF Los Altos, CA at February 10, 2009 11:21 AM

Thanks Herm! I really appreciate how quick you always are to answer questions I put out there. This not the first time and it's awesome the support you and all of the other CF'ers provide. You all rock!

Strength and Honor

m/34/5'8/152

DL's
275
285
300
310
315
330pr
350f two attempts
Should have gone up like only 10lbs, maybe next time.

It's only noon here on the west coast, and check out how many PRs got posted:

420 PR - Comment #13 - Posted by: soccerman/23/182/6' at February 9, 2009 7:20 PM
102(PR) - Comment #65 - Posted by: lelak at February 10, 2009 1:57 AM
125 First time going for a 1-rep max on deadlifts. - Comment #70 - Posted by: Kevin Shanahan at February 10, 2009 2:49 AM
335(PR double body weight!!!) - 340 - 345 - Comment #75 - Posted by: Multibomber, Globo Gym Crossfit at February 10, 2009 3:02 AM
315 PR - Comment #78 - Posted by: Mike S. M/40/5'10''/185 at February 10, 2009 3:31 AM
152.5 kg PR Comment #80 - Posted by: FredG at February 10, 2009 3:40 AM
First time on this workout. 285 - Comment #85 - Posted by: Benny Bad Penny at February 10, 2009 4:04 AM
*^*^*PR ALert*^*^*185! - Comment #97 - Posted by: Strong Lil Pony F/37/5'5"/138 at February 10, 2009 4:44 AM
350 (PR) - Comment #109 - Posted by: Lance 26/M/69in/185lbs at February 10, 2009 5:31 AM
162,5(PR) = Comment #114 - Posted by: Fred Frisell at February 10, 2009 5:50 AM
225 PR - Comment #118 - Posted by: Scott at February 10, 2009 5:59 AM
335 (PR) - Comment #123 - Posted by: Steve Cole at February 10, 2009 6:11 AM
370 NEW PR - Comment #126 - Posted by: Justin/27/6'/194 at February 10, 2009 6:22 AM
100 kg - Comment #128 - Posted by: Edda at February 10, 2009 6:40 AM
325 (PR) - Comment #130 - Posted by: elliott at February 10, 2009 6:54 AM
145 My PR ;) - Comment #132 - Posted by: Igor at February 10, 2009 7:03 AM
315 PRd - Comment #133 - Posted by: Phoenix at February 10, 2009 7:05 AM
245 pr again - Comment #138 - Posted by: muohio at February 10, 2009 7:22 AM
255(pr) - Comment #146 - Posted by: julie parsien f/5'8"/165 at February 10, 2009 7:54 AM
pr of 325. - Comment #148 - Posted by: Go lakers at February 10, 2009 8:05 AM
295(PR) - Comment #149 - Posted by: Jim M/28/6'1/197 at February 10, 2009 8:05 AM
340 (09 PR) - Comment #150 - Posted by: Chris m/18/69''/170-180 at February 10, 2009 8:06 AM
425PR - Comment #154 - Posted by: Paul K at February 10, 2009 8:17 AM
7- 148kg/ 325lb PR - Comment #156 - Posted by: Laurence of Arabia at February 10, 2009 8:21 AM
435(Tied PR) - 440(f) - Comment #159 - Posted by: Edwin 26/M/68"/170 at February 10, 2009 8:25 AM
305 (PR) - Comment #161 - Posted by: fat tony at February 10, 2009 8:27 AM
305 x 2 (PR) - Comment #163 - Posted by: Anthony Rubino at February 10, 2009 8:34 AM
310 (PR) - Comment #170 - Posted by: BJS - M/6'0/180 at February 10, 2009 8:42 AM
400 PR - Comment #171 - Posted by: EOD Bruce at February 10, 2009 8:42 AM
355(new PR) - Comment #175 - Posted by: WaDeR - M/33/211/6'0" at February 10, 2009 8:52 AM
255 (PR)- Comment #177 - Posted by: Boss at February 10, 2009 8:56 AM
315 - Comment #178 - Posted by: KSW at February 10, 2009 8:58 AM

6 -- 410 - Comment #180 - Posted by: GP at February 10, 2009 9:07 AM
381 (PR?)- Comment #186 - Posted by: jongb at February 10, 2009 9:24 AM
295 PR - Comment #188 - Posted by: Dan at February 10, 2009 9:29 AM
400 (PR) - Comment #191 - Posted by: Lee at February 10, 2009 9:36 AM
300(pr) - Comment #193 - Posted by: Stryker 23/M/138/5'4__Panther Crosfit at February 10, 2009 9:42 AM
375PR - Comment #195 - Posted by: CJP m39/6'/227 at February 10, 2009 9:48 AM
re: #92 That 390 was a PR for me! - Comment #196 - Posted by: Bob in Kabul 44/M/6'3"/190 at February 10, 2009 9:50 AM
390 (new pr#2) - Comment #200 - Posted by: SMC M/25/5'10/205 at February 10, 2009 10:03 AM
385 (pr) - Comment #201 - Posted by: mwunderle at February 10, 2009 10:07 AM

285 PR - Comment #202 - Posted by: JarredB Frankfort, IN at February 10, 2009 10:07 AM
B:245(PR) - Comment #206 - Posted by: Go Blue Hens at February 10, 2009 10:20 AM
470 (PR) - Comment #212 - Posted by: cmh at February 10, 2009 10:26 AM
320 PR - Comment #217 - Posted by: Krista Colson at February 10, 2009 10:35 AM
7. 315* first time doing DL's for max * - Comment #219 - Posted by: Dean at February 10, 2009 10:37 AM
435(pr+10) - Comment #222 - Posted by: p. l. at February 10, 2009 10:44 AM
305 is a new PR - Comment #223 - Posted by: Scotto at February 10, 2009 10:48 AM
315PR - Comment #224 - Posted by: Dane at February 10, 2009 10:49 AM
1-400 new PR! - Comment #228 - Posted by: pipes at February 10, 2009 10:52 AM
173.5 x 1 - Comment #229 - Posted by: Nolan at February 10, 2009 10:56 AM
418.5(new pr) - Comment #231 - Posted by: Dan - CrossFit Bucks at February 10, 2009 11:01 AM

320 (pr) - Comment #232 - Posted by: GU997 at February 10, 2009 11:06 AM
315 - Comment #234 - Posted by: Matteucs at February 10, 2009 11:10 AM
330PR - Comment #235 - Posted by: rdj at February 10, 2009 11:10 AM
1 x 305 lbs (PR) - Comment #236 - Posted by: mike12 at February 10, 2009 11:13 AM
275(PR +30 from CFT on 1/24, 2xBW+5) - Comment #237 - Posted by: Natalie f/21/5'2/135 at February 10, 2009 11:15 AM
420 (PR) - Comment #238 - Posted by: GPerron CFSJ at February 10, 2009 11:16 AM
230 (PR!!) - Comment #242 - Posted by: in8girl at February 10, 2009 11:22 AM

M/28/5'10"/165

As Rx'd
1-315
2-325 (PR)
3-335 (PR)
4-345 (PR)
5-345
6-335
7-335

Comment #260 - Posted by: Ransom

You're welcome! I can't do deadlifts now because of my shoulder, but I can still help others. There is no better feeling of satisfaction than seeing people you helped succeed. Now do me proud and bust a 405! :)

275-275-295 for the rest

48/m/190

365/385/405/410/385/365(3)/365

m/26/185

1-335
2-355
3-375
4-385(f)
5-385
6-365
7-365

worked up to:
475

M/27/6'/250

Warmup with 2 sets of 135 x 10

225
245
265
275
315
365
385
then I felt like I wanted to see what I could do
405 so I guess PR!

I never tried max deadlift, so I think this is pretty good for my first time.

Hitting the gym tonight. Cannot wait to see if I can break the 265 barrier. 3,2,1 GO!

To add to #150, it was straight bar deadlift.

315, 335, 355, 360, 360, 360, 360,

Fairly happy with the numbers. For the last CFT I did 365 for DL; however, my DL PR is 375. The weights used today were a huge improvement over past times doing this workout, though.

m/195/6'3"/29

275
275
305
305
315
315
325

285-295-300-305-310-315-315x-lbs.

mixed grip after second set.

f/30/5'6/160

185
195
205
205
215 PR
215
215

Last time I couldn't even hold the weight of a 205 bar, so I know my grip has gotten stronger.

225
275
315
365
315
225
225

Aloha,

Jordan

195, all the weight i could handle with proper form

Wow this is great, I love this crap - -
46/170/5"7
135
165
205
225(2)
240
250 my starting point
Been involved with this for about a month and love the challenge - - AF

185 275 325 375 405 425f 415f

38/m/5'11/165

sn+cln: 1x 83#-93-103-113-123fsn

Deadlift 7x1
(warm-up 123#-133-143-153-173)-183#-193-203-213-223-228-243

Decided to hit a little deadlift metcon...

5 rds
15 Deadlift @ bodyweight (150lbs)
50 Situps

11:37

Take that core...

Today is a good day--I lost my "comments virginity" and got some excellent advice in return!

Thanks Herm for the e-mail and all your advice. Looking forward to putting it into action tonight!

135x4 warmup

185
205
215
225
235
245
255f

back over 180lbs. I'm not unhappy about it because I was worried I might be losing weight too fast, but I do need to figure out just how much more body fat I'd like to lose and correspondingly how much weight.

incidentally, 150 lbs is all i have access to at my apt, so whenever DL's come around i make some sort of metcon out of it, and each time I'm PR'ing on both speed and volume of the DL's. Four months ago, just getting into deadlifts, I could only manage my bodyweight as my 1RM. Progress is the best motivator.

M/26/5'11"/182

Started out with the CF warm-up

135x10 to warm up

135
225
295
315
345

Also ran a mile afterwards 5 pullups between each lap.

Nice pic. I'm glad I'm not the only one who has to do hspu on a pole. Sucketh!

First time doing this DL scheme, coupled with a sore back.. I proceeded with caution.

CFWU (10 reps on pull up and dips, 15 reps on the rest)
225 (7)

Goooooorrgeous day. Wish it had been a run.

265, 285, 295f, 295, 285

Feeling sore and weak today.

315x1
330x1
350x1
375x1
385x1
395x1
405x1 (PR)

1xCFWU

some deadlifts for warm up

140kg
155kg
160kg pr and 2xBW!
165(fail)
160(fail, grip right hand)
155
155(switched grip)

365-365-385(=PR)-395(pr+10)-400(PR+15)

All I can say is YES!!! YES!!!! SWEET VICTORY IS MINE!!!!!

Oh, I have been looking for that 400 lb. mark for many moons ... sorry to go all Kate Winslet on you guys, but I am elated, I am emailing my wife, my mom, my college buddies, my neighbor, everyone I can think of.

Next goal for DL is 2xbw, just 10 lbs to go!

Warmup: easy row 1000m, 3 rounds snatch drills dowel-oly bar-65; 3x5 PJ 135-115-115.

Cooldown: 6x1 min. sprints on rower, 1:35-37 pace, rests were 1 min., 50 sec, 40, 50, 1 min.

34/M/210

315
365
405
425
445
465
475 PR

Long time listener, first time caller.

WU.(situps, pushups, kte, back ext) 3 x 10
Burgner wu

135 x 5
225 x 3
315, 335, 335, 335, 335, 355, 355(f), 355
(tried again after f)

Did the fade to black...not all the way, but enough to see stars. Should have read the comments first.

Ric T

09.02.10

Deadlift 1x7

315
340
350
360
365
385
395F
385F
365

m/35/219/5'11

A.M.
5k interval runs @ 29min

P.M.
WOD
275-295-305-315-325-335(pr)-340(f)

41/M/148
231
281
301
321
331
341(f)
341

24m/185cm/81?kg

CFWU x3

wod in kgs
80
90
100
110
120pr
130f
120

370
390
410
420-f
420-f
420-f
420-f

F!

PR is 415

M/35/67/248

Not in it for the heavy lifting anymore.
CFE Tempo day for me. 5 miles in 46:37.

Does anyone use aids to grip the bar (cloth wraps)? I max out at 375 but thats because its so much weight the bar rolls out of my hands. Does anyone have any tips about how to prevent this?

m/24/6'2/225

as rx'd in lbs.

385
435 PR
445 Fail
435 Fail
425
415
405 grip failure 3/4's up

m/38/189/70"

CFWU x 3

Mild tweak in back still...

DL 135 x 15 x 3

Thruster work: 65#, 40 reps unbroken, 10 to finish

Skill work: Clean drops, bar x 10 x 4. Wrist felt good.

145
155
165
170
175 PR
180 PR
185 F

Perfect spot to fail. Bed will feel good tonight!

M/32/6'0"/192

As rx'd,

315/335/365/385/385/385/385

Matched previous PR for weight, but I think the number of reps at 385 is a new PR.

15 rounds on the slideboard of :30 on / 1:00 off

M/26/6'0''/170lb

First post ever, been doing CrossFit now for about 3 months:

225
225
250
275
285(PR)
295(PR)
300(PR)

I love it!

#300 wraps

crossfit ethics are to not use aids to maximize the benefit of your grip strength. I use wraps on days like today when going for the PR range as I can definitely pull higher weights when my grip strength isn't a factor. I figure that my grip strength is getting better especially with all the pullups that were doing and that I don't want to cheat my back from the challege. It isn't like the straps give you added strength like compressed knee wraps, they just cover up a deficet. Crossfit games..no straps

25/m/5'11"/197
365-385-405-415-425-435-450PR
Old PR was 425...Hitting the strength days as hard as I can has definitely helped.

m/24/6.1/200

7 by 1 Back squats

275, 285, 295, 305(pr), 315(f)

Stopped due to time constraints.

weight 185 lbs
Sets in lbs
425-435-455-475-475-475-475
Just about the end of the first week of crossfit. Looking forward to more

HERM- you are the man. that is a sweet stat sheet of progress amongst the crossfitters. Heal up; we can't wait till you get back and join us!

M/27/215

315
355
375
405f
405f close
315
315
315

315
335
355
365
380
390
400(PR)

405 / 455 / 475 / 495 / 500 (F) / 500 / 505 (F)

Grip was hurting after tears during Cindy yesterday, plus fatigue from that WOD.

S'MORE! you are the man. thanks for the encouraging words.

ERIC Gohl- you are a beast too man, and I read your post a few nights ago about how you don't drink and stuff, I feel you, I've never drank or smoked before and don't plan on starting, it's awesome you are finding a community here dude. Keep tearing it up!

m/29/6'1/192

as rx'd

315
365
385 (failed)
385 (pr)form was crappy
365
365
365

M/23/6'2"/195

185/1
225/1
275/1
315/1
335/1
345/1
355/1 30 pounds away from my old record of 385 =)

M/21/5'10"/168

205-225-245-255-265-275(PR)-295(PR)

Two weeks ago failed at 275. Started far too light.

f/21/5'4"/130

Only had time for 5 rounds + Cindy

155
175
185 (pr)
195 (pr)
200 (pr)

257
267
289
311
323
333
345

255
275
295
305
310
310
310-failed
305

5'8 168

Wow! so awesome to see so many strong women!
Keep up the good work ladies!!

M/22/5'9/155

245/255/265/270(f)/265... then the track team had to kick me out of the way so I just did some running. My PR is 275 on CFT.

I really need to get stronger. I think I'm going to ramp up the weight on some of these WOD's because I think I have good metcon. I need to find a good balance though. Does anybody have any suggestions that they would like to comment back to me? I would really really appreciate it.

warm up

10 min on the treadmill 6.5-7.0
5 strict pullups
10 bar dips
10 overhead squats with a stick
135x3 DL
225x2 DL

WOD
275x1
315x3
335x1
355x1
365x1 (PR)

Now do me proud and bust a 405! :)

Comment #264 - Posted by: Herm @ CF Los Altos, CA at February 10, 2009 12:08 PM

Consider it done. Check back after 4:30 pm CA since I'm in the great TX and should be done around 6 pm and able to post by 6:30 pm

Sorry about your shoulder, brother. You'll be back before you know it!

Strength and Honor

29/m/195

375-390-405f-405f-385-385-385f

Well off my last CFT pull of 405.

Then: TGU practice, working g up to a single with each arm @ 2 pood.

M/23/165

315
365
385(PR)
395 (F)
385
390 (F)
385 (F)

M/22/5'9"/150

205-225-245-255-265-275-295

#201 mwunderle - Happens to me, too. I saw a video once where a guy DL'd 600#, then passed out and fell flat on his back. I always do the valsalva (sp?) maneuver, but on a heavy DL I exhale loudly (ie, grunt) at the top--can't help it. But maybe that helps avoid the dizziness. For me it's worse on the fails for some reason.

ehart #300- Rippetoe and Kilgore recommend the alternate grip-one hand normal grip, the other reverse. It counteracts the bar's desire to roll out of your hands.

225-245-265-285-305-325f-315

M/23/190

225
275
285
295
305
315
325

Can't wait for tomorrow.

M/44/5'6"/175
Did a month of Starting Strength (Jan 09) and posted a PR CrossFit Total of 900 (165 OHP, 305 S, 430 DL). Today's WOD 315-385-405-415-415-415-420

Crossfit Newbie, first time I got the balls to post anything. Did 7x1 Deadlift last week, so we did 5x3. By the way; this shit rocks!

CF warm-upx3
5x3 deadlift
1.365
2.395
3.405
4.415
5.415(pr)

You guys are awesome, keep working striving for the best in fitness and competition.

135
225
275
315
365
385F
385 PR!
Not sure what's up with a PR in the DL at 50, but I can tell you this. Next time.....400!

F/20/5'6/150

185
205
225
235
240
245(F)
245(PR)

First time maxing on DL:

295 ,300, 305, 315, 325, 335x2

OneFast Bird - mate all is going as planned and even healing a little quicker than the physion though. seeing him again this arvo so will see what happens. haven't buckled under my knee in over a week now which is positive.

JroCK - congrats Bro. Nothing better in this world than what you and Sara are doing right now. There's now going to be someone else in this world more important than you guys. Scary thought but worth every minute. Priceless - and get him into the full depth squat position ASAP - :-)

2nd WOD after year off

405
415 F-Grip
415 F-Grip
Changed to more knurled bar
415
425
425 F - no lockout
425 F
405
315x5
225x12

Herm add my name to your list of PR's!

CF WU x3 lower back sore from? GHD's 3 x 10 usually not an issue but today felt it just above my illiac. Not enough to hinder this WOD

Warm up DL 45x10
85x10
125x35f
Started 7 225
245
265
285
305
335 PR
355 PR again!!
PR'd CFT DL by 40#

WOD - 275/295/315/325/335(PR)/340(PR)/345(fail) [50y/m/11st/70"]

205/220/220/220/215/215/215

First time Deadlifting.

185-195-205-215-225-235-245-255(f)

5.1 mile chaser 35:51

315
335
355 PR
355 f
245
335
335

My goal was 350 today, so I'm happy. I wanna see the other side of 400 in the next 6 months. Much love to all of Crossfit Nation, from Arkansas.

first time max deadlifts
225 245 265 285 295 300 285

what you guys mean w PR??

285
290
295 (heaviest of the day and -30 pr)
300 f (2 or 3 attempts)
285 f
235
255
275

got a 305 on the last total. Haven't PR'ed Deadlift in over a year :-( Sad times.

m/41/163/6'

275, 295, 315, 325(f), 320, 320(f), 315

f/33/140/5'6"
40x7 (new at DL's)

25/m/5'11"/175
255-275-295-315-335-355-365-375(PR)

225
245
265
285
305
325
345
More wt next time.

Add'l:
DB chest workout
Yoga, 40mins
200m sprint, :30

Shashyk,

PR= personal record

23/M/212/6'3"

135X8
185X5 WU

225
275
325
365
405
445
475(F)

warm up 500m erg, 5X135, 3X185

285/1
285/1
285/1
285/1
285/1
285/1
285/1

28 m 185

2nd day at Crossfit !

275
295
315
335
355
375
405
420
440 failed

It has been at least a year since I DL for singles. Glad to get back at it ! Aiming for 500 somewhere in june.

As RX'D:
225
255
275
325
365
405
415 F
415 second try good 2 go

#255 Jim, much appreciated. I did not konw that about browsers in the future i will use that resource.

33 yom 220 bwt

deadlift
415/425/435/445/455/475/485

my best showing by far at a bw of 220, ten more pounds and I am in the five plate club.

275-285-295pr-300pr-305f-295-285

first deadlifts for a fair few years.
started off at 140lbs for practice then upped it to 210lbs for 2 deadlifts, but my form was bad. Got some advice regarding stiff legged deadlifts from a gym mate and just worked on form for the rest of the session (the 210lbs pulled something in my shoulder, need form!)

140lbs
140lbs
210lbs
210lbs
15 x 100lbs
15 x 100lbs
15 x 100lbs

135x10
185x5
225x3
275x2
295x1
315x1

195#/6'4''/19yrs

285/295/305/315/325/335/355(PR!!)

previous pr was 345

225
295 (fail)
275
285
285
295
300 (PR)

Finally broke the 300's!!!

135-155-185-195-205(PR but UGLY)-135-135

155/M/31

275
295
315
340 pr!
355 pr!!
365 f
355

cfwu x 3 rounds
warm up sets
5 x 65
5 x 95
5 x 115
5 x 135
5 x 155
3 x 185
3 x 205
3 x 225

WOD
1 x 245
1 x 275
1 x 275
1 x 275
Maxed out at 275.

#347 DANE

thanks!

W.UP
3*135
155
165
170
175
175
180
180 PR

Warm up sets:
135 x 15
225 x 9
275 x 5

Working Sets:
315
335
365
385
395
405
415

This was my first time doing heavy dead lifts since recovering from a ruptured disc in my lower back. I had been avoiding heavy workouts for quite a while now and finally decided it was time to quit making excuses and give it a try. These weights are not a PR by any means but I am glad to be back participating in the heavy WODs.

32m/5'7/170

315,315,325,335,345PR

Goal for 2009 is 405.

29m/5'9/190

225, 315, 405, 425, 455, 475, 485(f)

Butterjuice out!

Second day @ CFOahu, we did 20 min AMRAP of a run that felt like about 300m or so, 5 thrusters, 10 SDHP, 15 GHDs. 5rds+lap+1thruster. Waited about 30-40 mins then Main WOD:
315
365
370
375(PR)
380(PR)
385(F) mainly because I was mentally done... finished with
10X225
Very happy! 2 days in a row with big strength PRs

Warm-up
135 x 5
225 x 3
315 x 2
-----------------
WOD:
405
425
430 PR
435 F
435 F
435 PR

281 lbs new pr without back rounding

I love Deadlifts!

1) 455
2) 485
3) 500 PR
4) 505f
5) 505f
6) 475f
7) 455

My goal today what strictly to get 500 lbs off the ground, my best since having shoulder surgery last June. I got and hit utter muscle failure, because when I tried 505 I couldn't even get it off the ground, and backed all the way down to 455 before I could finally finish out the 7.

M/22/185/5'10

315-340-345-350-355-360-365(PR)

Well I finally got into the gym.
WU
3x15 weighted Dips 25#
3x15 weighted Pull-ups 25#

WOD
310
320
340
345
350
360(PR)
365(F couldn't pull it all the way up)

All in all a good day hope everyone else had a great day

Randal in Afghanistan

95
95
105
105
115
115
105

285-285-315-315-315-315-315

M/40/185

No heavy deads for me until I get a small injury taken care of. In the meantime, I caught up on the WOD from Saturday: 20 minutes of 250 metre row, SDHPs and pull-ups. A measly four rounds.

More better faster

3 x 3 x 315, 325, 335; 1 x 20 x 185; then 15 burpees, 15 70# kb swings, 10 min.amrap: 4 plus 15 burpees. Yesterday I squatted, 5 x 255, 265, 3 x 270; then heavy Cindy w/ 25#: 7 rounds in 10 minutes. We're doing CFSB to preserve our SS gains while recapturing some metcon capacity. Thanks to Jeff Martin and Darrrel White for all their hard work.

Its about my 3rd time doing cross fit and my quads are still tight from yesterday's Cindy... I only mustered up a measly 15 rounds which i was satisfied with (being only my second crossfit -- Fight gone bad was my first crossfit experience and my first time puking from exercise--)until I read people cruising at 28 rounds! I have a lot of work to do! Today's crossfit results;
1.)315
2.)365
3.)405 Scratched
4.)365
5.)375
6.)385
7.)405

I'm going to go a lay in the ocean no and try to loosen up. Thanks for the great workouts!

#245
#265
#275
#295
#300
#305-- Failed miserably.
#295

315,325,335,345(failed 3 times)

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
315lbs x 1
325lbs x 1
335lbs x 1
340lbs x 1
345lbs x 1
350lbs x 1
355lbs x 1 PR
4 minutes rest per set
Foam roll after.
Compared to 080819: 315lbs, 320lbs, 325lbs, 330lbs, 335lbs, 340lbs, 345lbs

135 x 3
135 x 3

then

185-185-185-185-205-205-205

PR'd with the initial 185, then did yesterday's CFE workout immediately after

31/M/190

as rx'd

135
185
225
225
275
305
340 (PR)

Only 65 lbs. to go to reach my goal of 405

john

225 lbs
255 lbs
295 lbs
315 lbs
315 lbs
325 lbs
335 lbs

Hi guys. I've been doing CrossFit for about a year now and while I've had my share of small injuries and setbacks, this latest one is really scaring/frustrating me.

I have a Dr. appt. tomorrow to confirm my suspicion, but I'm pretty sure I have an Inguinal Hernia.

Like most fanatical Crossfitters, the thought of NOT being able to workout is giving me fits. So my question to you all is: Has anyone on here ever had to deal w/ a hernia? How long after surgery were you able to go full speed/weight? Did you train before surgery or ARE you currently training w/ one?

I'm fairly young (26) and seriously thought this was a problem that only older men dealt with so it came as quite a shock when I learned why my groin area felt so uncomfortable. At least it isn't something far worse.

Any advice would truly be helpful. Thanks!

23/m/200/6'1

Tons of research done, and now starting to get truly serious about Crossfit and it's core tenants. Loving every minute!

185/195/205/215/225/235/250PR

I feel like I could have done much more, but decided to just play it safe and stick to 10# increments.

407
419
430
430
441 PR
446 (F)
446 PR (LONGEST REP EVER!)

Super stoked about today!

Not happening today. Back stiff from hockey on weekend and I definitely would have "tweaked" it if I went heavier. Stopped at 255# (my first working set).

Better safe than sorry. Over the years, I have learned this lesson the hard way!

Warm up: set pr for 50 DUs: 39 seconds.

315, 345, 345, 355, 355, 365F, 365!!

205
215
225
235-PR
240-PR
245(F)

tweaked my piriformis, ended there. happy with my PR, though, so no complaints :)

That was awesome and sucked all at the same time.
Pr at 315, but ripped a callus clean off in the process.

Dan #384

I have had the double inguinal hernia years ago when I was 26 thanks to a abdominal contraption that JroCk was using in his video a couple of days ago (Human bicycle vid - check it out pretty funny). I was out of action for a good couple of months as one of the tears was pretty severe and they had to move some internal organs which wasn't all that pleasant.

Its like pregnant women and having C-sections. Take a good 4 weeks off any lifting and try to limit yourself to doing anything that requires exertion. The more careful you are the better it will be in the long run. I was back doing slow jogging after 4 weeks and then slowly built up to a little strength work and by 6-8 weeks fully recovered.

Only advice is to take it easy as you don't want a repeat tear and go back to square one. If you are having to hold onto hand rails to walk up stairs, buckle over when you sneeze and cough, and find that you are pushing a lump back into your abdomen - its pretty certain you have a hernia.

Let me know how you go.

Cheers,

Rookie

315-35-355-375-375-405 fail-405 fail

44/6'1"/188

warm up: 225x3 275x2 325 375

405 415 425 430f 410 405 405 (435 is pr)

155-205-225-225-225-225-225 (if you couldn't guess, i topped out at 225)

m/185/5'11''/20

225, 255, 275(f), 275, 290(f), 290(PR!), 255

#391 - Thanks for the advice Rookie. It's such a weird pain in that it doesn't hurt to cough/sneeze or walk up/down stairs. But bending over and sitting upright it definitely causes discomfort and slight pain.

Did you do any exercise after you knew you had a hernia (before surgery) or take it easy? Also, how are you holding up now? stronger/weaker/the same after you were fully recovered?

I guess i'll just have to stick to watching what i eat and maybe light weights until surgery...

M/27/170
WU: 1000m row
135x5
185x5
225x3

First time doing max weight deadlifts.

As rx'd: 275, 295, 305, 315, 325, 335, 345

Cool down: 1500m row

225-245-275-295-305-325(f)-305

canine OHE: 58 min and a lot of sweating

didnt feel like going heavey...wanted some more metcon......did

135 lbs 15 reps
15 push ups

10 rounds for time...10:40

felt goodddd

m/23/215/6'3''

375 final lift

275/295/310/320/325/330

Felt really good, haven't put up these numbers in 2 years. Really happy the knee is holding up. Matter of fact I think I will call this a PR at double body weight.

#201 feel like you're going to pass out when you dead lift max reps:

sounds like your are challenging your heart to the extreme. You may have the muscular strength but not the cardiovascular integrity. If it routinely happens you may need a thorough physical. Happens with max reps of any major lift? squat dead...

m/32/175/6'

215-235-255-275-295-305-315

m/18/165/6'

135,205,225,245,255,275,300

new best!

plus a LOT of pull ups, did every kind i could think of. ended up around 80 or so? i lost count. 20 diamond push ups on incline, 15 hand stand pushups, 20 dips, 16 single handed lat-pull downs at 120. another day in paradise!

18/M/160/5'10

Deadlift
10-10-5-3-1-1-1-1-1

95-135-225-275-315-335-340-345-350

Did small metcon after of 3 circuits. Each one with moderate rest between.
Circuit 1:
30-25-20-15-10-5 3? foot box jumps (to my waste)
between sets, hamstring w/o on stabilizer ball.

Circuit 2: 3 rounds
10 Depth Jumps off 2 foot box
10 Explosive Box Step-ups (5 each leg)
10 Box Jumps from side, over and back 1, 12 inch.

Circuit 3: 3 rounds
10 Ring L-Up's
10 Ring knee Ups
10 hollow med ball transfers.

305X2
365X1
385X1
405 FAIL
395X1

Felt pretty good after that... not a PR but a good effort. Wanted to save my back for BJJ tonight.

wu x 10: 45 lb. bench press, 55 lb. deadlift, 55 lb. cleans

"Linda" 1st time RX'd, took it slow
1:02:18
DL 275
Bench 175
Clean 135

Needed to do more than just DL's.

Really hurt back last time on this early into it. I only did the first 3 or 4 rounds. I think these were the weights then.
DL 225
Bench 155
Clean 115

As Rx'd:
225lbs
275lbs
295lbs
305lbs
315lbs
325lbs PR
345lbs PR

Crossfit til the day I die.

m/25/6'/195
275
300
365
405
455
475
495(F)
Accidentally left chalk at home, of all the days, so bar slipped out at 495. And max BPress of 315

F/41/5'2/122

205,225 pr!, 230f,230f, 225f, 205, 210

24/m/168

335
350
360
370 PR
380 F
375 F, just couldnt grip anymore and i lost it at the top.

345,355,365,375,385,395,417

Lower back acting up didn't want to push it.

275,315,335,315,275,275,275x3

Terrible day at the gym today. Just wasn't feeling the deads at all. Way off my PR. My mind was stoked to do them today but my body was not cooperating.

Oh well, live to dead another day.

Previous PR: 295 lb.

Today:
225-275-295-305-315(f)-315-325!!!

Wow, what a great workout!

170-175-180-185-190-195-200(pr by 15!)

Deadlifts-no straps

365-405-415-425-435-445-455

25yom/6/198

First time in 6 months that I've attempted deadlift singles. Focused on form.
225
315
365
405
455
475
405
m/24/6'4"/224

fresh off a 5 day break due to sickness, everything felt really heavy, but got fired up after 415
135,225,315,365,385,405,415,435,455pr by 10
first pr on deadlift since june, even better considering didnt get 425 off the ground on the last total

225
275
295
305
315
325 [poor form]
325 [correct form]

warmup with c2 rowing:
10 minutes at damper3 aiming for sub 20rpm
2275m

then WOD

185
235
255
275
275
285
285
295 (tied PR)

worked on keeping my chest up and keeping my midline stabilized. definitely helped. This matched my PR from the CFT total a couple of weeks back and there, my form was horrible. Also, tweaked my neck hard last night and surprised at how efficient my pull was today (no pain at all).

AMRAP in 20 Min.
100 M Run
10 Thrusters, 65#
10 Burpees

11 Rounds + Run
(pr by 2 rounds)

2000 M row followed by handstand holds.

Did the heavy deadlifts tonight.

185,225,275,315,345,370 (ended at my PR!)

225(15 warm up)-295-315-325-335-345-375(pr)

375 wreked me but I got a pr

21/m/5'5"/165

33m/5'10"/200#
225
315
405
455
405
315
225

26 yo m
5'10"/169

CFWUx2

250
295
315
315f
295
295
295

I have a really hard time keeping form, my legs always want to take off without the rest of me, which makes it very difficult to keep that arch. Feeling good at the moment though...

135 Warm Up
185
225
285
305
325
335(PR) by 30lbs
Did this with a pounding headache, can't wait to try again when my head doesn't feel like it's going to explode. Get some 3-2-1 GO.

m/20/163/5'9"

225-315-335-350-360(f)-355(f)

350 is a 5# pr since CFT. should've went for 355 right after 350. next time!

M/24/158/5'7"

Herm, I have failed you. Didn't get 405 or anything remotely close. I did get a PR, though.

CFwu x 2
WU - 135# (3), 185# (3), 225# (3), 275# (2), 315# (2)
350#
365#
370# (PR)
375# (F) - Couldn't bring shoulder's back
375# (F) - Couldn't hold the bar
375# (F) - See above
360# - wanted to end on a successful lift.

Overall, I just couldn't hold onto the bar and that was my downfall. I could have lifted the weight if my fingers weren't giving out. In retrospect, I think the WU may have been a little heavy and caused my grip to fatigue. That and I was more sore from yesterday than I expected. Once I started losing my grip my mind was knocked out of it and that played a huge role. No excuses, just speculation. I won't let you down next time, Herm!!

Strength and Honor

m/25/140lbs
175lb, 225lb, 245lb, 265lb (PR), 275lb (PR), 245, 245

M/40/5'8"/160

OLDMAN CANT DO THE HEAVY STUFF

6 ROUNDS FOR TIME

25 SITUPS
25 BURPEES

17:05

Did a few light DL's for warmup, then:
405,405,405,405,405,405,405.

Form definitely broke down towards the end. Haven't gone that heavy in a long time, and it felt good.

F/28/113

Set 1: 185
Set 2: 200
Set 3: 235 (PR) So stink'n super excited about this!!
Set 4: 240 (F)
Set 5: 185 X 2

Dan #396 - i was playing rugby union at the time and played through the pain for months. was wearing a strap around my upper thigh which eased the pain while i was playing but it got to the stage where i couldn't walk without being in agony so pulled the pin.

The doc put a new (back then) mesh on the tear and it worked like a treat. it is stronger now than it ever was and even more so since i started Crossfit. No adverse effects after surgery at all so it must have done the job

DL 1-1-1-1-1-1-1

315-405-415-425-435-440-445(PR by 15 lbs)

315,405,405,410,415(F),415(F), 385.

375
385
400F (this WAS my PR in Oct)
390
390F (didn't feel the hammy engagement)
385
395

No PRs today, but I'm happy overall. These felt better connected than when we did the last CFT and this is the most loads I've held consistently for heavy deads. Should be back over 400 next time around...

27/M/6'/267- Weight dropping! Yeah eating right!

120
140
150
160
170
190
200x1 (kg)

220x fail
-Probably could have hitched and grinded it out, but didn't really feel it.

41/M/6'/270

315
365
385
405
415 miss
405
410 miss

Ran one mile- 7:00
DL- 315,335,355,365,375f,315x3,315x3
Didn't want to take any chances on the last two sets.

M37/6'/178
ran 5k on treadmill
225,245,255,265,275pr

CFSB Week One Day 2
3 Min Jump Rope
Joint Mobility
CFWU x1
DL 5x135, 5x225, 5x315, 1x365, 3x385, 3x395, 3x405
DL 15x275

10 Min Metcon (AMRAP)
15 70# KB Swings
15 Burpees
3 rounds + 15 Swings and 1 Burpee

Thanks!

M/23/154 GregAwu

315,365,385,[405 PR],385,365x3,315

1 x 7
135
145
155
165
165
165
165

m 185 21
375
395
415
425
445
450
425
i have a question for anyone who might be interested in answering. i have been crossfitting for about a year now and have seen great gains in both metcon and strength capacity i eat like a horse and have been on gomad for about 5 months and have gained like 25 pounds. doing a strength bias crossfit. i just stopped gomad 2 days ago and feel great. but still eating alot i want to start a zone paleo but am worried about losing my strength i spent so long developing any info on anyone doing zone paleo and able to make gains in raw strength. being naturally thin should i up the blocks or fat i am suppose to eat 21 according to the zone.com any info would greatly be appreciated.

thanks,
jacob gallaway

17m/5'9"/160

-225
-275
-315
-335
-355
-365
-385(F)

Phil 465
Tim 435
Joel 420
Jeremy 330
Amanda 280

Hoorah!!

26/m/190

catching up...

"shoulder mania"

press x1--150 max

push press x3--170 max (PR)

push jerk x5--170 max (PR)

205/215/235/245/255/260/260
Just completed my first full week of Crossfit and loving the variety and challenges. Haven't done deadlifts since 2004 so I started a to light.

Decided to post before i go through and read the bottom half of the comments!

First time going for singles here
As Rx'd:
295
315
325
330
330
335
340

20 pounds over double body weight, not too shabby for first time :) Definitely could have done more!

BHBHBHBHBHBHBHBHBHBHBH

WOD as Rx'd

365-375-375-375-375-375-375

BHBHBHBHBHBHBHBHBHBHBH

225
235
245
255
265
275
285 (PR)
300 (F)

M/5'11/153

265
265
285
285
295
305
315

315-315-335-345-355-355-365x2F

315
335
355
365 (PR)
375 (PR)
385 (f)
315

CFWU
DL:
315
345
375
405
415 (previous PR)
425(PR)
435 (didn't lock out)
415
tonnage: 2815 lbs

followed WOD with week 2 of 5x5 BS, Bench, Row. Now its time to eat.

later,
b
m/32/5'8-1/2"/176

205-255-255-275-275-285-305

Could have gone up more. There is always next time.

215-3xs-warmup

300
355
385
400 - pr by 15lbs
410 - NEW PR !

getsome !

185-205-225-225-235-235-245

conservative, relatively new movement for me

m/40/145/5'6"

225
315
320
325
325
325(f)
225x5

grip was giving way. need stronger hands.

Eric - great work bro. Double BW is superb in anyones book

405
415
425
435 Fail
435 Fail
435 PR!
440 Fail

315x10

Warmed up with a few light reps

315
335
345
365 PR
385 PR
400 PR (but sloppy)
315

felt good

m / 24 / 6ft / 175lb

225
235
245
255
265
275
285
300 PR

Bwt: 140

315
340
370 (pr)
375 (fail)
335
340
335

37M/5'10"/168#

Warm-up: 100 SU + 50 DU; CFWU 1x13; Burgener WU; DLx5: 135.

As Rx: 225-295-345-345-345-365-345.

Cool-down: hamstrings stretching; foam roll.

Off 1RM PR by 30# at 365, but nursing a left-sided lumbar sprain/strain. Probably shouldn't have gone even that heavy.

Been crossfiting for 9 months now. First time posting. My goal is to make it a habit from here on out.

Deadlift: 275-315-365-405-435-455-475

295
305
315
325
335
345
355F

Totally not feeling well today. I think I'm coming down with the flu. Tried anyways...

Deadlift: 225, 235, 245, 255, 260 (f), 260 (f)

1st Post!!!

10min run + 3 round WU:
15 parallette FROM Push-Ups
10 strict Pull-ups
10 FROM bar dips
10 Glute-Hams

345-355-365x2(PR tie)-370(PR)-375(not locked out)-315x2

Been reviewing the awesome videos on the site, which have really helped me dial in my technique and PR 95lbs in 3 weeks. Thanks.

365
365
375
385 match PR
375
365
365
My first marked was 345.. but, while I was checking WOD, I noticed I had done 365 so went back down stairs after shower and while posting this I did another at 365, this is the most reps with all weights this high. That one didn't feel great after a break though.

Teri f/36/5'7/153

145(3)-205(2)-215-220-225(f)-205

M//43yrs//165lbs//5'6"

315
315
320
320
320
325
325
1st post for the old man

135x5
225
275
295(old pr)
305(pr)

Stopped there, happy with a new pr and I felt it was all I had today.

M/25/6'1/175

W/U: 500 M Row

WOD:
135 x 5
185 x 5
225 x 3
245 x 1
275 x 1 (should have done 260 first)
285 x 1
295 x 1
300 x 1 (pr)

Didn't have anything left in the tank after 300. Goal is to get to 3 wheels, but will have to wait until next time. So happy to be Crossfitting again.

This was a DL fishing expedition since I have never tried a 1RM. Lock grip on all lifts. Last three stayed at same weight because I kept shifting to my left due to previously fractured right femur I am still getting over. Need another set of eyes to spot correct.

CFWU

185 x 5
225 x 5

275 x 1
285 x 1
315 x 1
335 x 1
345 x 1
345 x 1
345 x 1

65 x 20

275
315
335
355
365
388
405(f)

im 2 months new to crossfit and see some killer gains from it, im stronger faster and happyer!
my loads for 2 day are
#1-225
#2-295
#3-295
#4-295
#6-295
#7-305 max most i have ever DL :)

185,205,215,225,245,265,285

225, 245, 255, 265, 275, 275, 275 (PR)

m/21/6'1"/231

1- 225#
2- 275#
3- 325#
4- 325#
5- 345#
6- 365#
7- 375#

did cindy, 11 rnds as rxd. workouts like this I call humblers because you read the thing and are like no prob i'll bang out 30 rounds then go do something else, you get in there and its a totally different scenario.

301 pr

275, 315, 315, 315, 315, 315, 315

Whoooo PR x 4!!:):)
180
185 F.. Not mentally ready.
185 (tie PR)
190 (PR)
195 (PR)
200(PR AGAIN!)
205 (PRx4!!!)
Pretty stoked, 185 was my PR for the last CFT.. The F at 185 was mental, just wasn't ready to lift.. Then I took off my socks and got my stuff together and PR'd by 20 lbs! :)

Matt: Worked up to a max of 220. Failed at 230.

Karen: Worked up to a max of 130.

215-225-235-245-255-265-275

34/F/128

Warm up 135... worked up to 210!! PR!!

Got 315 370(new PR) 315 315 315 315 315

Second PR in the last 2 weeks, got 365 in the CFT
last week

Staying Army strong in Kabul, Afghanistan
The Mighty Camp Eggers

Mark Nash
Master Sergeant
United States Army
101st Airborne Division (Air Assault)

m/160/27
295-315-325f-315f-295-295-295
First time doing 1 rep sets on deads. Legs were really sore from doing 120 or so single leg squats yesterday. Not sure if I actually hit my 315 felt hard, but next set at 325 hit the wall.

23/6'2"/210

10 x 60
3 x 90
1 x 120
1 x 120
1 x 130
1 x 140 (old PR)
1 x 160
1 x 170 (new PR)
(kgs)

still got a long way to go

m/20/5'8/158

275-300-315-320(pr)-325(pr)-330(pr)-335(f)-315

335
355
375
385
405 (pr)
405 (fail)
385
315

F/36/5'2"/106#

Warm up: row 3 minutes

135-145-155-165(fx3)-160-165(f)

PR at 160#. Just couldn't lock-out at 165#

today was a good day!!!

345
385 PR
365
365
355
355
315.... WHEW.... ready for the CF Games at Huntsville... V'Day Games!!! Lets get it

Did DL's last week. Got a PR of 355!

Today did "death by barbell"
5 rounds for time:
15 deadlifts 135#
12 hang power cleans 135#
9 front squat 135#
6 push jerk

21:09 PR

This is 9 minutes faster then the last time!!!!

325
335
345 pr
350 pr
355 (f)
325
295 x 5 to end DL session

cardio session for 20min

37yo/m/5'8"/144#
Warm-up:
5@135#
5@225#

WOD:
1@275
1@295
1@300
1@305(f)
1@295
1@295
1@300
This was a strong day for me. Typically I'm not at or above 295 for this many reps.

22/m/215lbs

Bergurnger Warmup

135
175
235
275
335
375
385 (f)
375

M/40/190

Deadlift 1-1-1-1-1-1-1 reps

345
355
355
355
355
335
345

26/m/155

95
105
115
125
135
145
155

m/30/5'10"/190

315
365
405
455
495
505PR
405x5

23/M/190

315
365
385
405
425
455(PR)
385

225
235
245
250
255
260
265(PR)

m/18/133

DL 1-1-1-1-1-1-1
#199, 249, 289, 309, 334, 339(PR!), 314

#104 s'more..thanks for the encouragement! You all feed my fire!

#252 #253....I want to be like you ladies!!!

#259 EXCELLENT!!

I want to scroll through all comments, but I need to get to bed! GOOD WORK ALL!!

385,395,405(pr),415(f), 410(f), 405(f), 395(f)

Got a little too ambitious with 415. Almost locked it out but failed. Had nothing left for the other sets. At least I got a pr and I know I reached my max.

M/33/188

315
365
385
395
405 Old PR
415
420 New PR
I love CrossFit amazes me daily !!!!

For fun five min max sets
10 plymetric lunges
7 burpee box jumps 6rds + 6lunges

28/m/65"/155

135,185,225,275,305,325,345

30/m/198

225
255
285
305
325
335
345

rounded back on heavy reps.. gotta work on that. happy with the weight, but not the form.

215 x 1
235 x 1
255 x 1
275 x 1
295 x 1
315 x 1
335 x 1 (PR)

First time maxing out in a long time.

295
315
335F
335F
325
325
335F

315x1
335x1
355x1
375x1
385x1
395x1
400(F)
400x1
405(F)
405x1 (PR by 20#'s)

warm up with 135# for 10-12

185
195
195
205
215
215
205

finished with 135# for 10

can't get past that 215. added some pullups in there, greasing the groove . . .

32m/5'9/180

225,245,255,265,275,280,285

Gymnastics class tonight so I skipped the WOD. I don't do well with heavy lifts and gymnastics, or anything for that matter : )

26/5'9"/138

85-90-95-100-105-107-109 kg

All time PR by 7kg!

In kg,
140, 140 145 145 150 150fail 140

140 k,gs pr
150 k,gs failed

MGySgt. USMC M/47/6'2"/202

315 x 1
335 x 1
345 x 1
355 x 1
365 x (F)
365 x (F)
365 x (F)
365 x 1 This one I strained for. Get sum...
365 x 0 laughing to self. Couldn't budge it.
355 x 1
355 x 1

Thank you coach, I have been humbled again. I felt good at 355 and was thinking I might equal my PR at 375. Nope. 365 decided to kick my butt and I couldn't kick back. ha ha ha

OooRahh CrossFit

205
225
255
265
275
285
300pr

set out not trying to go hard... wtf for!? idk...
Going to CrossfitNasti tommorrow for some technique coaching.

260, 265, 270, 275 (f), 275 (f), 260 (f) bonk

just not there mentally.

15 lbs shy of my 3 rep max...

205
225
255
265
275
285
300 PR

m/31/165

365
375
385
395 (pr)
400 (fail)
385
365

F/37/126
Made up Cindy today:
got 20 rounds + 5 pullups & 5 pushups...about a round shy of my pr

375-375-380-375-375-375-315

255/280/315/340/365/370pr/375

m/33/185/5'10"
Old PR was 335. Figured I needed
to make a grab for a new one.
225
245
265
285
305
325
355 PR

135
185
205
205
205
225
225

185/195/205/215/220/225/230

m/22/164/5'9"

285-305-315-325-345(f)-335-335

PR is 335 on last CFT so I guess that's a good sign, though the last rep was ugly.

42/M/175#

275-305-315-320-330-340-350(f)

M/23/205

305/365/405/455/dropped it down back didn't feel to great 365/315/225

did this one last Friday
225
275
285
290
295
300
305
310
315 PR

Deadlift 1-1-1-1-1-1-1 reps

275-285-295(old PR)-305-310-310-310

third ever WOD
maxed out at 70kgs cause thats all the weight i have in my garage. focused on technique cause im still new to this style of working out.

22/m/225/5'8"

275/285/285/285/285/275/275

tried 300 and then 290, failed both

10x145,3x195,3x235,285,305,325,335 vs
10x145,1x235,325,415,450(3/4 way up) 5/14/08
10x135,1x225,315,365,405,445 pr 4/10/08
10x135,1x225,315,365,405,445f,425,440f 10/1/07.

15 min ellip 17/17. m/52/173.

M/40/5'8"/157

WOD: Dead Lift 1-1-1-1-1-1-1 reps

135
205
225 PR
235
265 fail
255

25/M/175/5'9"

135 x 10
225 x 10
315 x 10
365 x 8
405 x 3
425 x 3

455 x 1 (2.6 x bodyweight)

just another PR 225-245-265-275-300-315-320(f)

then a little xfit-sbias for 245x10
feeling good... well maybe until the morning.

135
225
275
315
365 (PR)
275 x 5
225 x 10

225
255
285
315 (PR)
325 (PR)
285
275

315
335
355
365
375
385
395-PR

21/m/6'1"/210

warm up: CF warm up plus 135 x 10, 225 x 10

300 x 2
315
335
340 (miss)
340
225 x 10
225 x 10

Did 6 sets of triceps afterwards

19/M/5'10/68kg(149.6 lbs)

Deadlift 1-1-1-1-1-1

120kg (264 lbs)
125kg (275 lbs)
128kg (281.6 lbs)
130kg (286 lbs)
130kg (286 lbs)
130kg (286 lbs)

Maxed out at 130... Happy with that though, a new personal best! Couldn't do it 2 weeks ago.

275-285-295-305-315-320-225x5(no gas for another heavy one)

Everything above 300 was a PR.

Scott m/48/6'/210
250
260
270
280
290
300
315f

M/31/6'3"/202

245
275
295
305
315
335 PR... pathetic, but true. Previous was 295.
345 F

135
155
175
195
215
235
255
275 PR

as Rx'd

310
330
360 F
330
340
360
315

I was kind of disappointed. I was shooting for 385, but just wasn't feeling it. Plus i might have tweaked my back trying to pull 360.

Oh well, surf's up tomorrow morning.

Julie (f/31/119):

210-220-230-240-250(f)-250-135

250 was ugly, but PR first time ever 2 X BW

Arthur (m/34/175):

230-250-320-340-370-390(f)-230

370 felt good, 390 was an ugly half rep

M/28/6'/225
405
415
425(old pr)
430
445(new pr)
425
405

M/44/168

135x3
225x1
225x1
225x1
225x1
225x1
225x1

M/23/6'/175

before this my personal record was 225 in 3 reps (2 45 plates on each end then the bar weighing 45)

This was my goal:

225, 25, 10, 10, 25, 10, 10 which I thought for some reason equaled in my head to a max of 315 when in actuality I forgot to add both ends which would make it 405!

They didn't have enough weights around to do what I wanted to do so I had to improvise by changing weights and that's when I really lost my math on it.

This is what I thought I did:

225, 25, 10, 10, 10, 5, back to the 10 which in my head at the time was supposed to be a max of 275 but when I added up all the weights on one side (45,35,25,5,10,25,2 1/2, 2 1/2= 150 X2 +45 bar) it equaled to 345! Amazing! Way more then I thought I could do!!!

My Loads ( I think ) :

225, 275, 295, 315, 335, 345, 335

Started Crossfit end of December. Never did deadlift before then.

Jan 4th: 205
Jan 25th: 235
Tonight:
185-205-225-235-245-265-285

Holy crap I can hardly believe the major gains in 6 weeks! Thanks Coach!

225/315/365/385(pr)/385/385/385/395(npr!)

m/21/145/5'7

jogged a 5k, then few warmup reps w/ 135

205-215-215-225-225-245-255

mainly the grip that was failing; couldn't find any chalk and my hands were a little damp from the run. big gains on my previous best though.

S/f

This WOD was depressing...I only have 300lbs so I'm stuck there. My old PR is 355 and I know I can do more now.

255
275
285
295
300x2
300x2
300x3

Male/27yrs/6'0"/171lbs

Warm Up:
Deadlift 15-15-10-10
135-135-225-225

Deadlift 2-2-2-2-1-1-1-1 reps
305-315-325-335-345-355-365-375(F)

Cool Down:
Deadlift 225lbs 30 reps for time
1:15

My whole damn body hurts after yesterdays Cindy.

295, 315, 335, 345, 355(pr), 360(pr), 365(pr)

So I know that I say this every time I post, but I love CrossFit.
New PR on the DL (185, 215, 225, 275, 315, 335, 365) and then just cause I felt so goood I warmed up the old chest and PR'd the Bench (235) after doing 22 sets of Cindy with a 20lb vest yesterday.
I am truly in the best shape of my life and ready for whatever my future throws at me.
HOOAH!

275, 280, 285, multiple fails, 225, 225, 225, 225
Probably my worst day of the past year.
(31,25)

375
425 PR
405
405
395
395
365

Proud.

Male 39/215/5'10"

225
275
315
365
405
435
455-missed
315x5

345/365/385/405/415/420(f)/320

205
225
245
265
275
275
275

Got up to 405 lbs (tied pr)

new PR!

1x7 as rx'd

135
220
290
340
350 (pr)
360 fail -->350
350

M 38 5'10" 150#

No barbell. Soon.

7 rounds for time:
10 DB deadlifts (2x35# DB)
10 KB swings (53#)
10 KB sumo deadlift high pulls (53#)
10 KB back extensions (53#)

20:23.70

havent posted in a while unfortunately!
but here we go!
185
195
200
205 OLD PR
210 PR
215 PR
225 PR
today was a good day! :)

M/32/230/69"

335
365
375
385
395 Faild, mental break
395
405 Failed

2 mile run

275
315
365-PR (felt like that was going to be my max so dropped the weight back down)
335
345
355
365

30m/156/70"

Stopped once I reached pr.
295/305/310/320/335(f)/330(pr)

dl

275
295
315
335
345
345
350

415
415
415
415
425
435
440
Down 25lbs from PR, but only 7 months post ACL/ Meniscus repair. Not too bad I guess.

225
245
255
265
275 (F)
265
265 (PR)

225,245,265,275,285f,245,245

135
155
175
195
215
235 PR
235

M/5-10/195/38yrs

Warmed up- 135# x's 10
225# x's 5
275#(max PR) x's 1

WOD as RX'd 300# 1-1-1-1-1-1-1

Last time I did this workout was about a month ago. Max'd on Crossfit Total couple weeks aog at 275#. Max bumped up 25# for todays WOD. Pretty motivated afterwards! I wish I would have known about CrossFit about 20 yrs ago!

Semper Fi

M/18/70"/170

199,249,269,289,309,314,319

BWT 195

315
365
385
405 (old PR)
415 PR
420 PR
365

Really good day today!
365
405(old PR)
425(PR!)
But then...failed the rest on 435.
But I got it up everytime! I just kept getting stuck just past my knee....it sucked!
Still! 20lb PR! Sweet!

m27/6'/216
CFWU

295
315
335
355
375
395
405

Went a bit light, but it felt good.

so...I didn't do this WOD.
I did Heavy fran. I wasn't sure what the prescribed weight for pull-ups was for women. Anyone know?
I didn't do too much.
21 15 9
95lb Thrusters
Pull Ups + 10lbs

I though my head was going to explode..or implode, either.

11:15

Read on, these notes are for myself.
I work nights and messed up my schedule shift on my days off. Had court early Monday morning. 5 hours of sleep max the last four days.

DL'd 305 last CFT
225>255>285>305(F)>305(F)>295(F)>225

Felt heavy today but I think it was a mental block

Weighted PUs
20>30>35>40>45

23/m/166lbs/70"
115lbs
125lbs
135lbs
145lbs
155lbs
165lbs
175fail did 165lbs new pr!

oops weight is in 300s not 100s
315 to
365

Previous PR: 285

Today:

275-285-295(f)-295-300(f)-300 PR-315(f)

27 yom 6'2" 160#

Pre: Warmup x12 x3 (pullups, 65# sp x2, ghd situps, back extensions, pushups, squats)
135# DL x10
185# DL x5
225# DL x3

WOD:

275-295-300-305-310-315-320-325pr! (extra 'cause I was feeling good!)

Post: 100 ring pushups for time 4:?? watch stopped
500m row cool down 2:03

m/48/176

I tried my best to break my 090124 PR of 400 lbs tonight. I got 400 but missed on several attempts at 405 and 410. Here's how things went:

365/410(F)/410(F)/400(PR)/405(F)/405(F)/365

My goal is to get 2.5x my bodyweight (435-440 lbs) sometime this year. My PR 6 months ago was 365, so I think this is attainable.

Also fabricated some parallettes for my garage gym and and worked on the rings. Did about 40 assisted muscle ups using the progression featured in a video a couple days ago (http://media.crossfit.com/cf-video/CrossFitJournal_TuckerMUProgressionPre.wmv). Really looking forward to snagging my first muscle up.

Mom and the kids joined in on the fun today as well:

Mom
f/50/130
Deadlift 10-10-10-10
45/95/95/95

Luke
m/12/115
Deadlift 10-10-10-10-10
35/85/125/145/175(5 reps)

Brittany
f/10/65
Deadlift 10-10-10-10-10
15/35/60/55/85(3 reps)

Good job, guys!

Brittany knocked out this additional workout challenge today:

Pullups, Unassisted, 5 reps
Run, 1 mile, 9 minutes
Deadlift, 100 lbs, 1 rep

Great job Brittany - the extra effort is paying off!

185, 195, 205, 215, 225, 235, 245

5K run on moderate speed (30 min) + WOD (Deadlift 7x1)

5 x 60 kg
3 x 100 kg
2 x 130 kg

150 kg
160 kg
165 kg
170 kg (375lb)

All the lifts felt super-easy this time but I 175 probably would've failed.

Been doing a lot of this lately so maybe it helped:
Fice rounds for time of:
Deadlift 3 x 130 kg (286 lb)
50 sit-ups

26m/6ft/170

225/275/315/335/345/350(PR)/355F

22m/6ft/210

WOD: 295, 315, 335, 345, 365pr, 375f, 375pr

70, 80, 90, 100, 100, 100, 100kg (PB)

m35/170/5'8"

275x1
295x1
305x1
315x1
315x1
325x1
325x1

maybe could have gone 10 lbs higher, but I ran out of weights in the garage gym

cccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccc

mwunderle # 201

I get the same thing, fine at the lower weights but once it get heavier, my eyes are open but everything goes black and as you say the music dims and I get a loud buzzing in my ears. It is worse if I dump the bar. Love lifting weights but it does worry me if I am in the gym and my usuall back-up is not there to catch me. It only really happens with DL. I know I do have low blood pressure don't know if this is part of the reason.

As Rx'd

135 155 185 205 225PR 235F 235F

Back was twinging, so I didn't push it on the 235 attempts. Still feels like I'm using back too much and not enough legs.

Deadlifts
1-1-1-1-1-1-1
85.5kg
95.5kg
105.5kg
115.5kg
125.5kg
135.5kg
140.5kg/309.1lb (New PR – old PR 125.5kg/276lb)

M/37/185/5-10
AS Rx'd

135x5 warmup,
225,
260,
285 bowed back,
300 (f) never off the ground,
285 (f) got it off the ground and was muscling it up with bowed back, so set it down,
285 again, same problem.
260,
260.
Not in the least bit impressive, and actually pretty disheartening. Simply weak and poor form. Not a good mix. Rats :-(.

Deadlift:

135 x 5
225 x 1
245 x 1
245 x 1
245 x 1
245 x 1
245 x 1

m/27/76kg

140-150-160(f)-160-160-165(f)-165(f) (kg)

245
275
285
295
305(pr)
315(f)
295
135x10

185,195,205,215,225,235,245

225-275-315-335-365-385-385

Day two in China. Wild fever last night. Not feeling so hot today. (pun?) Need to breath out in those lifts. Getting dizzy.

KG LBS
60 132
100 220
120 265
130 286
130 286
120 264
220 100

M/23/182/5'11"

WOD D/L 1-1-1-1-1-1-1.
couldnae push it,got a chest infection,so was coughing ma guts up all day,nearly blacked out on a few.need to go back and do this again when i feel better.
140k,150k, 145k,140k,140k,145k,145k.
-10k on pr,but it felt quite easy,so i know ican go up more.

well done Elaine,2pr's on d/l ,107.5k and an easy 110k,an increase in less than a year of 70k,plenty more still to come.

235-265-275-285-285(f)-275-275-275

is it ok if you can lift the weight but drop it on the way down? Or would a full lift include the lowering part? That was my problem with 285

M/165/20/5'9"

250
295
325
325
325
325
325

3 min rest in between; no ranges y'day.

Abbreviated CFWU (3x10 pushups/toe touch situps/bench dips)

DL
205
205
205
225
225
245 (PR)

37 y/o m 5'8" 171#

335-345-350-350-350-335-315

105, 115, 125, 135, 145, 155, 165, 175

DEADLIFT AS RX'D

95X10 WARMUP

135-205-225-225-225-225-245

95X10 COOLDOWN

ROCK STEADY!

M/22/6'2.5"/215

As Rx'd

205
225
245
265
285
305(fail)
295(fail)
285
285

I'll have to start higher next time. I used up my energy before I got to the heavy lifts.

M/25/180
135 x 20, 185 x 10 w/u
255 275 295 315 320 335 340

243, 289, 335, 335, 335, 355, 375 (pr)

I think I need to work on my form. I feel good and am lifting a lot, but I am worried about my form. Looking for a coach or someone who knows about deadlifts, but its tough to come by in Iraq.

In continuing my birthday theme, I wanted to see if I could get 38 pull-ups in a row (prev. pr 30, I think). Got 41.

135 Warmups

225
275 (heavy)
285
290 PR
290 very heavy
275 dropped weight to keep form
275

Deadlifts

1. 315
2. 325
3. 335
4. 345
5. 355 PR
6. 365 PR
7. 375 F
8. 365 struggle

M/6'1/205/22

335-355-385(FAIL)-375-380-385(FAIL)-380

m/41/72/190

245,265,265,265,265,275,275

315
365
385
405
415
425(f)

worked up to 395

315
365
375
395
405f
405f
395-ugly

pr is 410

ran 1 mile.

Deadlift 1-1-1-1-1-1-1 reps

90kg,95kg,100kg,102.5kg,105kg,107.5kg(pr),
110kg(pr)

Lots of happy dizzy dancing at my pr's. Always get light headed when doing DL.

Trying out HPSU with the bands. Managed to kick friend in the face on the way up. Hope your nose is ok?

Good Fun (not the kicking bit)

225 x 3
275 x 1
295 x 1
315 x 1
325 x 1
330 x 1
335 x 1

M/22/72"/175

135
225
275
295
315(PR)
325(F)
315

CFWU
135
225
295
315
335
345
365 PR

M/33/70"/165

155
175
195
215
230pr
245pr
255pr

26/m/6'/225
185, 205, 225, 250, 275, 275, 275

245-245-245-250-255-255-260

CFWU
10x 40lbs
65,85,90,95,105,115,120 (PR and over BW!!!)

315-335-345-365-375-385F-385F

first strength day in over 3 months!!

35/M/78kg

1. 170
2. 160
3. 160
4. 160
5. 160
6. 160
7. 160

185,225,315,365,385(F),315,365,385(F)

m/48/180

wu: 315x2

345
355
355(f)
355(f)
355(f)
355(f)
355(f) dangit

My PR is 360 with poor form, it was really a Romanian Deadlift

I am now using proper form, but my legs aren't as strong as my back and hips yet...

Made this up yesterday...

Reached 315lb, failed at 320lb 30 sec later, and was out of time after 5 total sets. New PR.

Take care!

Did not work out. Need to get back at it!

Note to future self: check tomorrow's (090210) comments.

M/6'/200/54 y.o.
A day behind on WOD. Deadlifts; 295,315,335,355,365. Last lift a 30 pound increase in PB. Woot!

That's 090211.

M/39/175/6'

W 135-12
225-1
315-1
335-1
345-F
345-1
355-F
355-1 PR
C 225-8

42/m/200
165
175
175
215
215
215
215

Ran 2 miles

39/f/120
65
65
65
75
75
75
75

Ran 2 miles

worked up to a max of 455. Failed at 475. Our bar runs out of room for the plates, so I couldn't try anything in between. We need to get some 100s.

m/31/5'11/177

WU: jump rope/stretch, 154x10, 194x5, 224x3

294
314
334
354
359
364
370 F
350

no straps/ no chalk/ no belt

bw: 175

275
305
315
325
345
355
375

3rd week on crossfit. not yet sure how much I can handle.

First time deadlifting for 1 rep max

309/329/349/359/369/374-fail/349
369# is baseline PR - pretty happy with that

Dropped last one down just to have success, cuz I was pretty done at that point.

Roo
M/32/5'8/150

235
255
275
295
300
275
275

Form started breaking down at 300

295/315/335/355/375/385/400(f)

315,335,365,365,385,385,415
415lbs is a pr by 10LBS.

33/m/6'/195

315
335
355
385
405 f
385
385

then pyramid back down.

deadlift 1-1-1-1-1-1-1

135lb x 10
225-265-285-295-295-295-295

20 lbs heavier than last time when i did xfit total. But i was able to do it 4 times. I know i could have at least got 305, but i didn't want to have to go back down in weight. just a dumb mental thing.

315,335,355,375,395,405,415(pr)

m/28/185
285, 305,325,345 (stopped have had back problems slowly returning)

M/29/6'3/175

255-275-285-295-300(PR)-255-255

spent after 300

205-225-235-235-245-245-245

Stoked- got up to 220 (PR)!

Results:

275-285-295-305-315-325-330

I started off a bit lighter since I am still coming off the hamstring, plus in warmups (135x10, 225x5) I was feeling some twinging. Form started to fall apart a bit on last 2 sets.

315
365
375
385
365
315
33/m/210/73"

CFWU

120kg - 120kg - 120kg - 130kg - 135kg (297.5lb) NEW PR - 135kg - 130kg

35/F/5'4"/136

285-305-325-345-365-375-380pr

315 315 315 335 335 335 335

Felt good, but I always worry about pulling a muscle. I tore the hamstring a couple of years ago and don't want to relive that. I should be able to go heavier.

m/44/175

135 warm up

225
275
295
305
315
325
335
345(f)

Very happy today. Old pr was 315 and I got up to 335 on my last rep.

24/M/80kg

Great, love deadlift.

Warmup
8 rounds of modified heavy weight "Cindy"
80
100
100
120
130
100
100
100 (taking it a bit easy due to injuries)

Knew I needed to do something before I started the WOD. Like check the site so I'd know to do 7 sets not 5...duh :(

WU 135 x 10
135 x 10
205
225
250
275 (pr)
300 (f)

Mark - in Atlanta @ CFNorthFulton - Diane: time ??

Theresa - w/up @ 95/115/135 x5; 185x3;
225/230/235/240/245 x 1 (ran out of time to finish final two efforts)

as rx'd

warm up

315
365
385
405 close
405 f
405 YES NEW PR
385 F
385
385
365

385
395
405
415
425
425 (F)
405

41/190

Worked up to 380

5 Rounds of Cindy: 3:22

275
295
315
315
325
325
335

M/42/6-1/200

315,375,405,430,450pr,455f,405

450 barely got it up before losing grip/ came down fast. Need to use gloves or get chalk. Really should not be doing heavy deads supposed to get hernia surgery. So focus a little off.

Deadlifts:

275
315
325
335
345 pr
355 (f)
355!

I don't know if many people try this, but in some videos you'll see people walk up to the bar and STOMP their feet down hard in place before attempting the rep.

That helped me a lot! Really got me "fired up" for the lift.

F/45/130/5'2"

185#/205/215/230/235 new PR/240f/237f

PR'd by 10lbs since the last Total (where I increased by 5lbs -- movin' up baybee)

I think I should get some credit for that last fail... I got the weight HALF way up hahaha!

22.m.135.65"

as rx'd
285, 285, 285, 285, 285, 285, 285(PR)

25.m.155.66"
as rx'd
245
275
295
295
bunch of failures @ 295, 275
245
275
bunch of failures @ 295
245

m/26/5'11"/163

205,225,225,245,255,265,275(f),275

22/m/5'7"/165

185
205
225
275
305
315
330

315
325
335
345
350
350
355 (F)

Goal was 350. Just wasn't there mentally on 355. Next time. Keep dominating.

32/m/#230
315/365/385/405/415/425(f)/425(f)

cfwu x2

135-5
225-3

315
335
365
385 pr
405f
365
365

225

135
155
175
195
205
215
225 - PR

M / 40 / 185

CFWU x 1

Deadlift scaled to 115 lbs

135
225
315
335
365
385

M/26/168LBS/5'7"

325
345F (fail on form)
335
325
315

315
325
335
345
365
385
400

cfwux2
burgwux2

wu135x10, 225x5, 275x3
325-345-365-385-405-415(pr)-425(pr)

Deadlifts

65#, 75#, 85#, 95#, 105#, 125# F, 115#

325
325
325
345
355
355
355

not a day for a new pr attempt. Just wanted to hang.

cfwu

warm-up - 135x5, 225x5

7 reps at 315

F/23/150

In a slump recently..

95-115-125-135-145-155-165(def as far as I could go!)

205
255
305
345
385
415 this one took it all out of me
395
395

worked to 150kg

Morgan:
65, 75, 75, 80, 80, 85, 95 (First time doing deadlifts)

Tatji:
65, 75, 80, 80, 80, 85, 95
(First time doing deadlifts)

Bree:
135, 165, 165, 175, 175, 185(f), 185(PR)!

32/m/6'2"/204

315
335
355
365
385(PR)
400(PR)
365

I am excited to be a part of the 400lb DL club. The cool thing is that all of the weight I have at home. Time to buy more weights!!

Phil 4:13

185, 235, 235, 235, 255, 265, 275

WU to 315, 335, 355, 375, 385f, 385f, 385 from 2 inch blocks: F

But after 14 hours at work, it's a thrill just to get in a workout. Paul

155,165,175,185,195,205,215

M/39/150

225
245
245
255
225
225
245

CFWU, WOD as rx'd, 225lb-295-345-365PR-375F-345-345-345...no chalk, losing grip on slippery bar...happy with form though...

m/40/6'0"/192

225
255
275
285
275
275
275

135x10
225x10
315x10
405x1
435x1
455x1
485x1
455x1
quit cause form got sloppy

295, 305, 305, 305, 305, 305, 305

85
105 X 6

45/m/70 kg
1xCFWU + 7x85 kg DL
WOD:
125 kg, 127½, 130 (PR), 132½ (F), 132½ (F), 130, 130 (F)
Failures due to grip, have to work more on that.

275,275,275,285,290f,275,285

after one hour swim

Hit a wall today and think I have been overtraining. Never had this happen before but after running after work and doing the wod's in the am my body is done. Missed 405 after getting 425 on the last CFT. My grip was shot and legs were jello.

WU: 5 min single unders, DL w/ bar & 225#

WOD: 315, 335, 355, 365(PR), 375(PR), 380f 2x (grip), 355

275 x7

For some reason thought it was 5 sets instead of 7. Guess my warmup lifts will count.

135x10
225x3
255x1
275x1
285x1
295x1(f)
295x1(PR)

on 2/10
275-295-315-335-355f-345f-340good

315
325
335
345
355
365
375(f)

315
325
335
345
355
365
375(f)

M/23/5'6"/175

205, 225, 255, 275, 305, 315, 335

m/37/76/200

Warmups 3x sets 205-255-275-295(x1)#

7x1 @ 300#

C-
2x241, 2x251, 2x261

M/6'5"/25/250
295 lbs
350 lbs
360 lbs
365 lbs
375 lbs
380 lbs
385 lbs
Never done these before above 250 lbs. First attempt at max. Very pumped.

5 sets of 3
275-285-295-295-295

205-255-255-275-295-300-300
--maxed weight-set..will have to purchase more

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

Thought today was my 500# day....maybe next time!
PR (484#)

398
420
442
501(F-just below knees)
501(F-spent)
486(F-done)
442

as rx'd

335
355
375
390 fail
375
380
375 fail
365
365

M/28/195/5'11"

m/44/5'9"/160

225-275-275-275-275-275-275

M/31/5'9"/160

275
285
295
305 (PR!)
295
295
285

70lb. increasing with 5lb. increments to 160lb. Could have gone higher, but unable to drop weights

225
245
265
275
285
295
305, max

M/30/6'/215

135-205-255-275-355-385(PR)-400(F)

AS rx'd (did on 2/11)
205 255 335 (PR!)
225 265
235 295

275, 285, 290, 295, 300, 305, 310

Felt ok not the best-
315
335
345
355
365
385
375

5'8 193 36

m/ 26/ 205 lbs./ 74"

315
405
425
435(PR)
315
335
365

m/ 26/ 205 lbs./ 74"

315
405
425
435(PR)
315
335
365

315-335-365-375-385-395(pr)-405(f)

M/43/6'0"/175
115x5
165x3
warm up
205
225
245
265
285
290
295
305 personal best
Cool down
165x3
115x5

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

bw-205

Done Feb 12, 2009

225
275
295
315
325
325
325

Extra deadlifts and some overhead squats.

240
270
290
310
310
330
345 PR

M/36/5'8/160

225
225
275
275
295 PR
295

First post. Not bad considering I haven't done legs since HS.

Deadlift 2/12/09
185
205
225
255
275
285
300PR

23/M/5'9/155

225
275
295
300 (PR)
300
300 (f)
280

44/M/5'7.5"/175

This was my second time doing dead lifts, and I'm prone to lower back strain, so I took it easy.

I did two reps at 185 and 205 respectively, then I did the 7 at 215. I'm still learning the powerlifting techniques, so I have a way to go.

I watched one of my local Crossfit fellows, who is probably late 20s, 5'10" and about my weight, max yesterday at 415.

That's motivation!

Kgs
150,160,170,180(f)175,180(f)

080515-95,115,125,130,135,140,145
080413-55,95,115,125,135(fail)

26/m/172/5'10"

Some of these weights you guys are posting are crazy!!!

berg WU
5X135
135/185/205/225/235/245/255(PR)

Beat my last PR by 30lbs, still weak though. Need to get into the 300lbs range.

Deadlift 1-1-1-1-1-1-1 reps

325-330-335-340-345-350-355
------------------------------------
Compare to 080819

315-325-330-335-340-345-350

27/M/190/6'4

285
295
315
325 (PR)
295
295
285

WTC

f/41/130

185
195
195
195
195
195
195

m/30/156.5

280x2, 315, 345-F, 330-F, 330-F, 325-F, 320

Very pissed. I know that I'm strong enough for the 345. Have a pretty bad head cold. Going to come back to this next week when I don't have this cold.

Bodyweight is pretty low b/c of Zone

36/m/5-11/220

Billy did roaming Diane. I warmed up with his bar and thought "that's kinda heavy. I don't want to do diane. I'll do the wod."
So here we are.

275
315
335 F Billy adjusted my grip
335 PR
340 PR
345 PR (I was gonna add another 5lb and billy said why be greedy. Cause I'm greedy. but I listened.)
315

135 warmup

225
275
295
315
365
365

Deadlift 1-1-1-1-1-1-1

(make up from the other day)

405
410
415
420
425 (fail)
425 (PR)
405

275-315-335-355-375f-370pr-375f

33yom@195lbs
315/365/385/405/405/385/385

40/m/176cm/70kg

130-135-140-145-147.5 (PR) all kgs

1. 315
2. 335

345(f)

3. 345
4. 315
5. 315
6. 315
7. 315

M/36/145

@ work,

WU 115# X 3, 165# X 3, 205# X 3

225
255
270
280
295
310 (F)
295

225-225-245-255-265-275-285

did fran prior to this

EJ

M/35/170
315,335,355,375,390PR

EJ

5x5 DL instead
315-365-375-385-400

M/37/171

Warm Up
CF Warm Up
DL 2x5x45, 5x135, 185

Work Sets
235,240,245,250,255(PR),260(f),260(f)

Post
5x225 (5 rep PR)

The fails were honest fails. Budged the bar about 1/2 inch off the ground and just couldn't move it past there. Did the 5x225 out of anger, lol. Nice way to get some sort of PR.

f/25/5'9/135.5

175, 195, 215, 230-f, 230-f, 230-f, 205

my PR is 225 and I kept getting the 230 just below the knees... encouraging, but it just wasn't quite there yet

70-75-75-80-82.5-82.5-85f

1 = 195
2 = 225 plus 20 sit-ups
3 = 225 plus 20 sit-ups
4 = 235 plus 20 sit-ups
5 = 235 plus 20 sit-ups
6 = 235 plus 20 sit-ups
7 = 205 x 3 plus 20 sit-ups

1: 315
2: 365
3: 370
4: 375
5: 380
6: 385
7: 435

1.335
2.365
3.385
4.395
5.405
6.415
7.430

this went up another 15#'s from the last crossfit total. This stuff just works. period. will go for 440-445 next time. nice job everyone

m/30/5'9"/170

275
295
315
325
335
340
315

30/M/214

Deadlift 6x3

135/155/175/195/215/235

Done on Feb 12
CFWU3 (ring dips @7's)
DL for WU at 135x10, 185x5, 225x4.

235-245-255-265-275-280(PR)-280

Starting at 3 minutes rest increasing to 6 as weights increased.

cfwu

135-185-215-235-265-235-235

done at crossfit in group

65 x 5
135 x 5

205 x 1
225 x 1
245 x 1 angle off
245 x 1 good form good lift
255 x f
255 x 1 better form
265 x F bar not move
255 x 1
265 x F bar moved but not much
255 x 1

33/M/180

135/225/315/365/370/375

PR by 10lbs at 180lbs
PB is 385 at 194lbs

completed 2/15/09

315
365
405
465 (PR)
475 (F, almost got it but didn't quite straighten all the way up)
475 (F, worse than before)
470 (F, almost made it but again, didn't quite straighten all the way)

145
185
225
275
315
335
375(F)
375(F)

27M 6'5" 230

back felt stiff this morning, have no idea why.

135 x 6
185 x 3
225
245
260
275
285 (f)
285 (f)

far short of previous PR 290

"Max lift Dead Lifts"

1. 135
2. 165
3. 196
4. 215
5. 245
6. 275
7. 295 New P.R.

Last P.R. was 285 (This time 295 lbs was easier than 285 felt last time)

30-m-170

worked up to 335

could of went higher but not sure my form was 100.
did right after fran

cfwu * 1

315,335,345(f),275,275,295,295

male/18/74kg/5'11"

all weights in kgs
wu crossfit wu & 70X10 deadlift

1 110kg(ease into it)
2 130kg
3 140kg
4 150kg
5 155kg(old pr relativly happy)
6 157.5kg FAIL only came abt 3 inches off the ground grr!!(bad form)
7 150kg (bad Form)

then messed around with da bench for a while cause i shouldn't ended up doing 75kg for 10reps & 3 sets which is a massive pr for me.good day i guess

as rxd:

225
275
315
335
355 - failed
345
350

Warmed up, then
225
255
275
285 (pr)
quit... back feeling overwhelmed

135x12
225x8
315x3
365x1
385x1
405x1 (old pr)
415x1 (new pr)
425xf
425x1 (newer pr!)

245x2
255
265
285
305
315

305
315
325
335(f)
325
330
330(f)

age 19 bw 170

275/285/295/305/315/325/330 pr

my form on 325 was awful but improved on 330, even though it took me about 3 secs to lift it

Crossfit warmup followed by 7 x 1 deadlifts.

additional warmup with 1 x 10 @ 88lbs
1. 198
2. 242
3. 264
4. 308
5. 308
6. 330 (PR)
7. 330

Enjoyed this today - did it outside on a rainy balcony at globo so I could make farmyard noises

7 sets
110kg
120kg
125kg(previous PR)
130kg
135kg YEE HA
140kg fail
140kg fail with wrist straps
8x90kg reps

very happy with the new PR. Feel like I have more to come

47/m/185
225x4
275
315
335
335
335
335
Back twtching

M/28/190

CFWU x 3

225
295
315
335
355
375 (PR)
385

Didn't go for max effort because back wasn't feeling 100% after a bunch of sumo deadlift high-pulls.

Did 225 x 5, 245 x 3, 265 x 3, 275, 285

CFWU
225/2 wu (090217)
315/1; 320/1; 320/1; 320/0/1; 320/1; 3251; 330/1
M/48/180#/72"

m/35/5'9/174

CFWU - 3. Reg reps. Superman. Burgener.
225X3 WU.
325,335,345,355,365,375,385-PR
385 went up pretty easy. Probably room for 395.
Grip more on fingers than center of palm. Dropping rear a little helped w/core tightening & leg drive.

Me: 42yo/M/5'10"/173lbs/10%BF

Warm Up: Greg A's Warm Up 10 Reps per exercise + some handstands and muscle ups

WOD: Roaming Diane: 8:02

225lb Deadlifts 21-15-9: Dead lifts felt good today and I got the first and third sets unbroken. The second set I did 8 then 7. My brain let me down on the second set, I should have just drove through it. Next time I will.

Walking on Hands 21-15-9 meters: I broke up the 21 meter walk and the 9 meter walks in to two. I got the 15 meter walk in one shot. I wasted a ton of time on the start of the walking on hands part. When my breathing is really heavy I discovered that its tougher to gauge the amount of power that you need to kick up into the handstand. It took me about a minute on each of the walks to kick up successfully and move forward. If I can eliminate that issue, I can get this one down under 5 minutes immediately. We'll see....

Thanks Jakers for counting my reps this morning, that makes it so much easier to focus; and congratulations on crushing your dead lift PR today by 25lbs, great work, solid reps!!

Cool Down: nothing

Have Fun, Train Hard,

Billy

3rd month of crossfit, seems like an eternity. First time with the deadlift 1-1-1-1-1-1-1,although I did the CFT a month ago with 415 max deadlift. Today
315
325
340
365
385
420PR
430F
Finished up w/
500m row
21 burpees
400m run
18:48
hello Rhabdo!!

29/195/M
CROSSFIT!!!!

m/48/175

225X3
255X2
275
290
300

M/52/6'/180

275
285
295
305
315
325 (PR)
315

215
225
235
245
250
255
255

275,295,315,365,385,405,405
havent tested deadlift wghts in a while, so I was pretty happy
belt used for last 4

125
145
165
185
205 PR
215 PR
225 PR!

m / 41 / 205 lbs / 6'5"

135
145
155
165
175
180
185

next time will at least do bodyweight.

CFWUx3
315-365-385-410(tie PR)-395-395-375 (same as last 2 times on all sets)

44/m/167

270
320
340
350
360
370 (x)
360

oh, so close to tying PR from a year ago, 2nd WOD today, should get it next time

390. same as last time. filmed it. spotted errors. will fix.

This time - 135 155 185 185 205 225 255

8/08 - 115,135,155,155,175,175

33 yom 208 lbs.

315-365-385-405-415(PR)

Thought it was only 5 reps

I t

325
335
345
355
355
355
355

205
225
245
265
275
285
285

Form was terrible. Need to improve.

35M180
275,295,305,315,325,330,295

35f123
95,115,125,145,145 (thought it was 5 rnds)

T
225,225,235,245,255,260,225

E
225,275,295,305,315,325,325

@thegym

275#
315#
345#
365#
385#

quit and moved to squats...

M/60/5'10"/177

10 Min aerobic warm up.

95, 105, 115, 125, 145, 150, 165

This is the heaviest I've ever done.

CFWU x 3

DL: 95,145,155,165,175,185,195

Taking it easy after sickness. PB is 205.

M/34/5'9"/170
225
315
335
345
355
365
375
385
didnt fail think I could have done 400
march 09

190/6'1"/24

315
335
365
375 (PR)
380 (PR)
335 3 reps
335 3 reps

maxed at 385 - same as last time

Rusty S.
M/34/5'9"/170
405
had to see if I could go to 400
March 09

M/19/5'6"/170

295
345
395 (PR)
415 (F)
385
365
365

Deadlifts:
3 sets of 3: 225lbs, 265lbs, 295lbs

1 reps: 308, 330(failed attempt), 323(failed), 318(failed), 308, ...couldn't finish workout had to go to Muay Thai class.

Need to work on form. hips down. head up (never down). weight on heels. use legs to lift up. straight back that looks more like this: \; not this: -. squeeze gluts at end and pull back to finish.
-got help from a guy that went to weightlifting nationals and may be in the 2012 Olympics!

39yom 175lbs.

Felt weak today and it showed.
normally could pull 265 but only could eak out 250.

315x1
365x fail
365x fail
355x fail
335x1
350 fail
345x1
350x1

135x10

225
285
315
335 PR
355 F
350 F
345 F

then did Bootcamp Class:
12 stage jumps, 4 50ft sprints, 7 burpees, 4 more 50ft sprints.

then tag partner, partner goes, then tags you

each team of 20 does 20 rounds, 10 rounds per person, resting while partner goes

don't know my teams time but won the contest without competition from the other 6 teams, thanks CrossFit!

CFWUx3, DL 135 x 10

225, 275, 295, 315, 335, 365, 385 (PR)

form suffered on last two.

completed 3/03/09

m/38/6'/203

m/37/175/5'7"

been a long time since i did a heavy deadlift session, maybe seven years or so as i was trying all manner of different programs
i'm a week into the crossfit program an loving it ... i must say i had a good laugh teaching myself a kipping pull-up yesterday

my old PR with the deadlift was 616 pound but i was about 35 pounds heavier at the time

308
352
374
385
396
396
396 (f)

i'm off out to buy some chalk this week, the grip in my right hand is what let me down

Thanks crossfit for giving me a fresh outlook and for bringing the fun back into my training

Yes indeed folks that pain that your feeling in most of the muscles of your body is what keeps me smiling

m/37/5'7"/175

308
352
374
385
396
396
396 (f)

male/41/5'8/174

275-295-315-325f-315-320f-315

28/m/185

365
385
405
425
445
445
445

225
315
335
345
355
335
315
New PR by 10

30/m/165/5'6"
355
375
385
405
425(PR)
425
355
if only i was getting faster....

135, 145, 155, 165, 165, 165, 165

245,305,325,345,345,345,345

M/31/6'/174

330.6
341.7 Fail
336.2 Fail
336.2
341.7 Fail
308.6
308.6

BAD PLANNING!!!

M/39/5'6"/183

Guess I forgot to enter these last time...

8x135
3x225
315 335 355 365 375(f) 355

135
185
205
255
275
285
300 pr

D
@8's
245-265-275-275-275-275-275

295
315
335
355
375 miss
375 miss
335