so ready to knock this one out of the park...!

NICE!

Sweet, going for 300+.

I'm definitely missing CFSD..

Get some, Go again!

Liking This!

Double Day for us tomorrow. Helen and Deads.. Good Times

Good times

love me some deadlifts

cant wait for this one

IRENE!

Congrats to all the new Level 1's!
"got oxygen?"- nice!

Falling so far behind on WOD's its ridiculous...This makes 3 i'm behind on.

Week 2 of 16 in the academy...physical fitness starts tomorrow, obviously what I've been waiting for. Tomorrow is the re-test of what we had to do to gain admission to the academy, and it is INCREDIBLY easy. 30 pushups in a minute, 32 situps in a minute, 17.5 inch vertical jump, and a 4:30 half mile shuttle run.

The last time I did this, I knocked it out of the park. That was also the last day of my strength training, as after the test I began crossfit. I expect my pushups to go down (I did 68 the first go-round), but I expect all the other numbers to rise. I'll report back tomorrow.

Guns training starts Thursday, and I "get" to get pepper sprayed Friday. Joy.

Happy crossfitting all, big hugs!

its been a while since we did deadlifts.
looking forwoard to kill this one tommorow

Is it not Crossfit style to use wrist wraps.....what is the normal protocal here? Bare-handed or are wraps okay?

Good Luck Jay Bear! Represent!!

#15 - Matthew, if you can't grip it, don't lift it.

My first comparison WOD... I am pumped!!!

Going to have to double up today. Helen in the am and DL after work.
Week 2 of being in the ZONE .. after trying out being a vegetarian I'm LOVING it!
Wondering though... How many of you are VERY strict when it comes to the ZONE ? Or do you just eyeball it ?

#15
Most of all the work in CF is done without lifting equipment. I honestly can't say I agree with it and the dead is a classic case in point. We're here to max the dead and the glutes/back on this particular lift. For most, it's the grip that will give out before the primary muscles being worked.

That said, you will certainly increase your grip strength on this one if you go sans straps.

Others will certainly leave their 2 cents

I was hoping this would come up.

#15 response:

No gear. That way when you get a new PR, you won't hear "yeah, but you used wrist wraps."

#20 - I hear what you are saying, but the problem then becomes if straps are allowed on deads, people will start using them on pull-ups and other stuff rather than just improving grip. It's better to just not use them, keep deadlifting and get stronger grip, if you really want just use them on a limit rep or set now and then but do most work without.

Are belts cool on this one or should you go for it without.

I'm going follow this up with the Crossfit Endurance WOD! I had to sub rowing on Friday's WOD instead of running because of the rain.

My brothers and I have played hockey for a good decade now and the love of the game has created a rather kick as$ bond between us. Naturally, we know the words to "Miracle" verbatim. I came home after Helen in a drenched wife beater and was eagerly writing down my stats in my notebook, when my little brother does the best impersonation of me to date: (huffing and puffing between each word like he himself just hit an 8 min Helen):
"My name is Natalie. *gasp* RRC (where I work out)."
In his best Herb Brooks "Who do you play for?"
"Crossfit USA!!"

And then just now, as I reread that to get his approval, "Really, Nat? You're really posting that? Pssht Crossfit is like your family."

I'm going to bed with visions of all our deadlift PRs dancing in my head :)

# 24

I plan on starting without a belt, but when the weight gets enough to make my back feel iffy I'm putting one on.

It takes a hell of a lot longer to fix a back than a finger.

in kgs

140-145-150-155-160-165-170

great to see Matt & Steve flying the flag for all the Aussies. two of the best crossfit coaches in Oz hands down. look out for them in Aromas

Oh crap - i had a cheat WEEKEND and do i feel like a#$. Have to do Helen and this workout tomorrow i am sure i am going to pay for very bad food choices!!!

Any word on little s'morelle yet???

Strong lil pony - that is a great idea preparing for the week. I should do that it would make it less tempting/easy to cheat if the food is already prepared - damn i have terrible time management skills.

Yes! Time to go heavy. After all of that running, my hammies are going to scream with these dead lifts.

Lovin' the deads.

So what is that "Down under flavor"?

S/F,
Grugly

Lovin' the deads.

So what is that "Down under flavor"?

S/F,
Grugly

Hi all,
I was wondering if someone could help me resolve a question which I'm sure is self explanatory. Today I only had about 20 minutes to workout so I decided to try Fran for the first time. I have been performing the crossfit workouts off and on for the last couple of months, but this was the first time I have attempted Fran. The thing in which I'm unsure about is whether the prescribed weight for the thrusters is 135 lb or 95 lb.
I decided to use the 135 lb weight and once I finished I felt absolutely crushed. In addition my time really wasn't close to any of those I have seen. Therefore, if some could help me out I would really appreciate it.
Thanks!

Seriously, my arms are smaller than anybody else's in the cert pics...even the women have bigger guns than I do, wtf? I better wear a big old sweatshirt to Aromas in two weeks.

playoff beard - where are you in the photo?

#33 bmericle - Fran is 95#. All the Girls are listed in the FAQs (I think that's where they are).

Playoff,
LOL. I to have been cursed with skinny arms. Maybe we can have a pose off at the games.

Rookie,
It's easy. Its the top picture the dude with the skinny arm.

Had all that bad ass coach's in our cert. this weekend! Thanks for all the help and info. Aloha!

Isn't Commando Steve with Crossfit FX, not Crossfit Sydney as it says in the video?

Sorry, can someone point me to the deadlift video?

PR'd at 335 my first time around, I'd like to see 350.

Compare to 90210??...... That show sucked lmao this is way better

315/320/325/315/225/275/225

Crossfit SD level 1 ROCKED!! Great job everyone, keep it up! Thank-you so much coaches. Great job to the other level 1 groups too! Man, I love this stuff!

Thank you Crossfit HQ trainers and CFSD for an awesome weekend! That was the best $1000 bucks I have ever spent!!!!!

Whitney #17-

The more strict you are the better your results will be. Weighing and measuring is a little time-consuming but will pay off. If you're like me and find yourself eating the same handful of Zone meals over and over then it's easy to make 4 or 5 day's worth of meals and snacks all at once then keep them in the fridge in ziploc bags or tupperware til you need them...that'll save you some time with the scale and measuring cups. As for eyeballing things, I'd leave that for when you're forced to eat out so you can make sure what you're eating is at least in the ballpark of being Zone-friendly.

well i gotta say im excited for this. i did DL ladders from 10 down starting at 185 ending at 295 like 3 days ago. and we did a run for PT this morning so im not sure how ill do today but im hoping for 305+

M/19/5'10/154

Did Helen as a warm-up. As a result was quite tired when it came to deadlifts...

100kg (220lbs)
110kg (242lbs)
120kg (264lbs)
130kg (286lbs)
135kg (297lbs)
140kg (308lbs) PR
140kg (308lbs)

Stoked to finally hit the 2X bodyweight mark. Increased my ORM by 10kg in just under a month... Almost scary results. Love Crossfit bad!

Hi All,

Greg A. asked us all to post any comments about the Level 1 cert in San Diego this weekend. What a blast. CFHQ set us up with such a great set of coaches, it was crazy. Some of the greatest minds and athletes in CF. Greg A, Jolie, Barber, Rachel, Robb Wolf, Josh Everett!, ... just a great team, we were truly privileged to a "who-is" of CrossFit for our level 1.

Having been doing CF for a year, I can't say I heard anything "new"... which means I've been reading the journal and watching the videos enough at work. But what I did get, that you just can't get outside of a cert, is the "rallying" of the troops, the inspiration and motivation. I picked up plenty 'o coachin' cue too. My bottom line? Well worth it, the only thing I could ask for was another day, but I don't think my quads could take another day.

Thanks to all the coaches and CFSD for a great 1st cert for me.

Video in the powerlift section...

Day 23 post op:

11AM

CF.com WOD

11:30 AM and 8 PM:

Shoulder rehab in accordance with Post #344 on Thursday, 2/19/09. No change.

Doing it right - healing it up ONCE!

did this three days ago at 180 bodyweight 415/420/425failed/405/405/385/385/225x5 killed my last max of 405 cant believe how fast my numbers are going up

#40 Gnaranjo

that is the funniest post i've seen on here in a long time, well played!

33/M/6'00"/195 Kuwait

185, 225, 275, 315, 335 (PR), 355 (failed), 335

deadlift:

273lbs x 1
293lbs x 1
293lbs x 1
313lbs x 1
313lbs x 1
323lbs x 1
333lbs x 1, fail
333lbs x 1, fail
328lbs x 1, fail

previous 2/10/2009:
323lbs x 1

First time posting, I started crossfit a month ago after getting to my FOB in afghanistan, and I've already noticed huge differences even though I've been working out regularly for years. Anyhow, this not being the place for testimonials:
Regarding grip (#20), I treat all devices that keep you from lifting the weight yourself as bad. Weight belts, wrist straps, etc. My reasoning is that if you have to lift something in real life (bundle of shingles, 4x4s, artillery shells, whatever) you aren't gonna go get your gloves, weight belt, and wrist straps. Also, these straps/belts prevent you from developing a good grip/core. If you don't have the supporting muscle to use the strength crossfit is developing, you're no better off than the california body builder.
It was frustrating when I first started working out, but eventually my grip and back caught up with my ability to do pullups and deadlifts. If you feel frustrated by your grip giving out before your legs do, I'd recommend doing extra leg workouts after you finish the deadlift WOD, rather than cheating yourself out of a great practical strength builder.

Any comments on the following article?

Zone practicioners?

http://www.hometownannapolis.com/news/lif/2009/03/01-60/Low-fat-Low-carb-Research-finds-calories-count-more.html

R.e., Level-1 Cert at CFSD this past weekend. All I can say is WOW! I was stoked about CF before I got there - - now I am stoked off the charts. I've been doing CrossFit for only about 5 months now and having gone it solo (no affiliate in my area), my technique needed a lot of work. I received the training and assistance for improving my technique as well as reinforcement for those things I was doing correctly. This will undoubtedly make me a better (stronger, faster) CrossFitter and provide me with the tools to better motivate and train others.

It was a joy and privilege to meet and work with all the awesome coaches - - and the rest of the CF athletes at the cert. Thanks also to the great staff at CFSD! 3, 2, 1, ROCK ON!

the deadlifts came around quickly. Didn't think I would be getting back at it again so soon. Hoping to get 350 (around 2 x body weight). Got 345 last session. I'll do this on Tuesday.

135-225-315-405-585-600

M/22/245

Personal Record for me

All weights in kg: 81-91-101-101-101-102-102

(I seriously need to buy more weights.)

F/33/62kg

debating bike endurance before or after this one, heavy days smoke me

hoping for 415 lately 400 is cake but any increase is hit or miss, max is 425

debating bike endurance before or after this one, heavy days smoke me

hoping for 415 lately 400 is cake but any increase is hit or miss, max is 425

#37 Yes Steve Willis & Mick Shaw own and operate "Crossfit FX" AKA(CFX)at Kogarah (Sydney)

CFX Website: www.crossfitfx.com

"Crossfit Sydney" is a different Affiliate in the Sydney area.

As Rx'd

225
295
315
335
345
370(F)pr attempt
365(F)current pr
295

110kg (242 pounds)
120 (264)
130 (286)
135 (297)
140 (308)
145 (319)
150 (330) Personal Best

M/19/78(171)

m/43/185

300-305-310-315-320-325-330

warm up sets
155
185
185
185
185
185
200

345
345
365
365
375 fail - back rounded out
345
345

169

JPW:

Kudos and thanks for a job well done in February.

Helen : 12:15 35#DB swings unbroken. Pullups sucked - and after I had been making great strides too. I guess I am tired and my shoulder tweak is worse than I thought. DL's are gonna smoke me. I am going for at least 255, gotta get over that mental hump. Question: is it bad to do PNF before a strength WOD? When is the best time to do PNF? Message board search didnt come up with much - except that one person wrote to GTG stretching to get the best effect - do 5 or 6 sessions a day, but he was talking about static stretching, which last I heard, was dead.

30/m/220

185
225
275
295
315
335
365

CFWU x 2, Burg WU x 1
DL warm up
40kg x 5
60kg x 5
100kg x 5
140 x 1
Work sets
150
155
160
162.5
160
162.5
145(I was nackered by my last rep)

This is the heaviest (by 2.5kg) that I've lifted since ive been doing crossfit, and 162.5 is the second heaviest deadlift i have ever done. My all time max is 167.5kg, which was with straps and after doing a month of pure powerlifting training. I'm wouldnt go as far as saying im satisfied with todays lifting, but my strength does seem to be improving now I am doing strength days properly.what a suprise lol

m/29/6'1/192

as rx'd

315
365
385
400 (Failed)
400 pr but stupid bad form maybe i wont count it
385 (failed)
365

I have know where to get one of those "Go F*ck Yourself" shirts.

225
245
255
265
275
275 - lower back rounded a bit
275 failed

Time to go ski!

I'm excited, haven't seen this one in a while (been back at crossfit since Jan 2nd). I think I was up to about 400 pounds at the end of 8 months before of doing crossfit at a body weight of about 170. Hmmm. Gonna start light and work my way up.

My 2 cents on straps: I use grip strength as a saftey measure. When I did do 400 pounds, it wasn't grip that limited me, it was back. No straps, give grip time to improve and inadvertently so will form and other associated muscles. I always re-watch the videos on many exercises too so I can be going over the "do's" and "don'ts" in my head, even if I've done a given WOD numerous times. Nothing worse than feeling on top of the world and then have to take a injury sabatical!

275
285
295
295
295
305
315(failed 2x)

Helen 8:44

Deadlifts

135x5
185x5
225x3
295,335,365,405,425

M/190/25

315
365
375
385
390-F
365
370-F

Felt strong, should have opened up at 375.

Mick and Steve!
I am so proud to see the Aussie expansion of CrossFit. I can't wait to get back home with CFE in October and spread the love.

275-315-335-345-355-365-385-405

245
275
285
295
305
315
325

M/175/44
Mighty lonely in the gym this AM...as Rx'd
405
405
405
410
415
415
420
Hope to bump my PR up to 440 by months end.

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

mixed grip after second set. completed in running shoes--additional heel height hurt.

M/41/5'11"/190

275
285
295
305
315
325
330

F/38/5'6"/135

145
175
185
190
190
190
190

7×1 Sumo Deadlifts: 315, 365, 385, 405, 425 (F), 415 (PR), 435 (conventional - F)

CFWU x3 (no pull-ups or push ups round 2+3)

185-215-230-240 (tied PR)-245 fail- 245 (PR!)-250 fail...next time 250# is mine!

used my Rogue power lifting shoes for the first time-like 'em a lot.

right shoulder starting to cooperate a little...trying to be patient. MRI yesterday and radiologist reading today.

Warm up then:

Front Squat 190x5x3 work sets
Bench Press 190x5x3 work sets

*Dead lift 1x1x1x1x1

365
385
395 (pr)
405 fail-thought I saw the Promised Land (should have just tried 400).
400 fail

Almost didn't come back from the light on that last one. I did see some exceptional stars until my vision started to come back.

Sam D. 315 max

35/M/78kg

1. 170kg
2. 170kg
3. 170kg
4. 170kg
5. 170kg
6. 170kg
7. 160kg

Can I get someones opinion on a cheat day within the zone. I watched Pat's zone chronicles and am just wondering if when you do cheat, do you cheat all out?? I don't drink, eat bread, pasta, rice, starches and follow the 50% carbs post workout that Rob Wolf described. I am 2x fat. Any help there would be great.

I just finished my level one cert this past weekend. I had been crossfitting for about a year before hand, and never imagined how much knowledge i would be able to obtain over the course of one weekend. The coaches running the cert were by far the best group of instructors i have ever been around and by far the most personable. I am truly proud and excited to be a member of the crossfit family.....O ya Pat is a freak of nature.

24/m/178lbs
cf warm up x 2, burg x 1

135x3
315
345
365
375 (tied pr)
385 (f)
385 (f)
380 (f)

315x3
225x10

m/31/5'9"/167

295
315
325
335
345 (PR by 20lbs)
345
345 (Fail legs were really tired)

**WPB Level I Cert**

Thank you to everyone that attended the Level I Cert in West Palm Beach this weekend. What a high energy group of great movers. Some of the best I have seen in the certs we've hosted here.

Kristin: Thank you for the kind words. Glad I could help make the connection for you on the medball cleans.

Michele: Congratulations on your muscle up! Whatever I said that helped, bring it back to your people. Then come back here and help me get one too!

What a dynamic group brought together by the HQ Staff. Drew was a flippin' fabulous flowmaster. He runs a tight ship but is so easy to get along with and work for. Excellent WOD's put together too!

The head trainers were awesome. I was so fortunate to work with Boz. Besides being a great athlete, he is a kick a$$ trainer too. Thanks for throwing me in the water! I will take away so much and hope I get the opportunity to learn from you again. The steak will be better next time... promise!

To the other head trainers: Jon (love your style... thanks for lettting me watch and learn) Jenni, JMac, Dan, I really enjoyed being around such great people and learning from some of CF's finest. Justin, you're great! See you again in Jax!

275
295
315x2
335
345
350

48/male/6'/198/week 17 CF

pyramiding things a bit to err on side of caution

135x8
135x8
225x3
340x1(pr)
315x1
315x1
225x3

31/M/190

as rx'd

135
185
230
245
285
315
350(PR) - I'll try 365 next time.

John

"...R.e., Level-1 Cert at CFSD this past weekend...."

Comment #56 - Posted by: Steve Lampl at March 2, 2009 12:41 AM

I recognize you from the board! Congrats on certifying, Steve. My invite is still open, you have my e-mail. Let me know if you ever want to shoot down here for some WODs.

By the way, since you're Level 1 certified now, you and anyone else interested may want to look into volunteering for the NorCal qualifier. We're short staffed and Austin B from CF Unlimited needs judges and support staff!

M/38/6'0/215

First time lifting like this, so everything is a PR.

245,267,267,277,267,267,272

27/M/197

385
405
415
425
435
445 (PR)
445

Started with Helen--14:14. Very slow after a Birthday weekend of bad eating and no exercise.

Dealifts:
315x3
345
365
385 PR (old was 375 on 2/10/09)
400 PR
Couldn't have gone higher, but out of time anyway.

God is Good, All the Time.

Hello all,

My gym has huge, stenciled signs that read, "NO DEADLIFTING."

Can anyone offer me a substitute or alternative for the deadlift?

RLTW!
Rooster

Good Morning!!

I hope everyone had a fabulous weekend - S'more how are you love??

I will be away from the main site for a few days - I moved and am in the process of getting the apartment wired. I am at a library right now - go heavy today everyone - LOVE TO EVERYONE, ALWAYS!

Remember that where you are RIGHT NOW is perfect - love it! Love Yourselves!

@58 Eric

damn dude! Those weights are nuts!

Congrats on the PR!

#87 Fit Mom - Almost twice your body weight?!? Congratulations on the PR!

#103 Rooster - Time to find an affiliate!

s'more - Thinking of you...big hugs

Cert 1 - San Diego

Great weekend and I was truly inspired and educated.

Greg - thanks for setting such a positive and professional tone for the other coaches and for the weekend in general. You are a pro.

Coaches - thanks for showing us the way, your patience and your inspiration. You guys are studs and studettes!!!

Martin

*Level 1 CERT in WPB-BGI*

I was able to attend my first level 1 this weekend!!! I had such a blast, and learned so much from all the coaches! Thanks to my great coaches Dana and Todd and Dave, I wasn't called out in the middle. :)

Drew: you did an Excellent job, you kept things running smooth and it never got boring! The only thing I would like, is more time on the second day, when we go through the rotations. other then that AWESOME JOB, and I had a great time!

To all the all the trainers there this weekend THANK YOU!!! I learned something new from everyone, weather it was to correct my form, or how to "coach" someone on there's! You are all outstanding coaches and anyone could see you are all outstanding people and athletes! Great job guys!!

Brandon #91-

From what I've read and heard in CF nutrition lectures, one cheat day a week doesn't hurt you too much. So you can go all out and eat or drink whatever you've been craving during your strict Zone days. But be warned that your sleep will probably suffer and you'll definitely feel it during your next workout...for those reasons I've started cutting my cheat days back to a single meal.

Dewey - 240/6'/27
275,295,315,325,325,315,315

C5 - 195/6'2/25
275,295,315,365,385,405,405

Sheep - 195/6'1/27
225,275,295,315,335,365,365

M/47/6'/184

135 x 5 w/u
225 x 3 w/u
275
305 PR
315 PR
275
275
275
275

What a great time at this weekends CFSD level 1 cert. I gained a lot of information on coaching properly and all around had a great time. The coaches/instructors were professional, courteous and definitely knew what they were doing. The entire time I was motivated and encouraged by them and they were able to help me with some flaws I have been working on for some time.

I highly recommend this cert to anyone who is interested in coaching or just working out some kinkes they may have.

3.2.1. GO!

bw 165

425 x 1 x 5
435 x 1 x 2

all whilst standing on 45 lb plate

@103...sub is a new gym

do they have a big ol tire? Tire flips may do the trick?

1 - 10 - 1 with a jump in jump ou?

225
275
295
305
315
325
375 (PR)

Hit this WOD 2 weeks ago 50-70-100-120-140-150 (PR!) 160 (fail) finally lifting more than BW !! :) Gonna hit "Cindy" later tonight. FitMom - good grief, woman - AWESOME!! Any word from S'more anyone?

295-295-295-295-305-315(PR)-315(failed)

What weight is good for a complete newbie- once I practice the movement, of course? Think body weight is a starting point?

m/5'10"/ 174/ 38

313, 335, 357, 357, 379 (pr) 379

next time DL comes up, its form focus time. I think my form sucks and will hurt me if I go any heavier. It's easy to hold form with little/no weight, but I need to do better and will.

180kg
185kg
190kg
190kg
195kg (fail)
195kg (PR)
197kg (fail)

M/28/6'1"/183

(135 x2)

205x4
225x2
235

3rd WOD, 75% of par.

255
275
295
305
315(F)
305
305(F)

Finish: 255 X 10

1 RM deadlift=415lbs

320-340-350-355(F)-340-340-340-340

m/40/6'/205
145, 175, 225, 275, 295, 305, 315

first time doing 1 RM so had to find my feet a bit

110-155-200-240-265-285-310(f)-310-310

As Rx'd

235
285
305
325
345
355
365

hey guys checking back in todays WOD was 7 rounds 400m sprint and h b extensions time was 17 flat runs on treadmill very strict today would not let mph dip below 11 mph 3x's i kept it on 12 the 1rst, 2nd, and last run and the last round got alittle confused and did 6 again of the h b extensions i was really suprised i thought that one of three things would happen 1 i was goin to possibly eat it hard on the treadmill 2. i would puke or 3. my back was goin to really hate but none of the three happened i lost some time w/ the treadmill of course an took alittle bit more time on the h b extensions afterward was gassed practiced form on front squats

hey i have a question for anyone who can answer it i train 6/1 an have 3 days of strenght 2 days of metcon and one day of endurance/strenght with the zone does anyone know how many blocks i should have im looking to stay the same weight but everytime i try to figure this out i end up messing it up an etheir loose weight or stay the same and feel like crap

295
305
305
315pr
315- fail
315-fail
305
305
305

24m/175/6'

225/275/315/335/365/375(PR)/385(PR)

51 x 5
91 x 5
131 x 5
161 x 1
171 x 1
181 x 1
191 x 1 PR!! a little ugly but I'll take it
193.5 (f)
171 x 1
181 x (f) I was totally done, but definately happy!

325/345/365/385/405/415/425

2 x 285 lb
5 x 280 lb

Worse than last time...

Thank you E. I will most likely do the same, from 2 to 1. I appreciate the info.

225 - 315 - 365 - 385 - 405 - 425 - 440(PR)

F / 64" / 38

113
133
138.5
149.5 (almost made 155)
149.5 (almost made 155)
144 (attempted 149.5 - failed)
144

M 68"/165/40

199
243
276
298
309
313.5
319 (PR)

Rookie: I'm not in the pic, I get certified in Aromas in two weeks. Then I'll point out my toothpick arms to you :-)

Jakers: You're on, skinny arm throwdown at the games, bring it!

Could not do max weight deads because I don't have that much weight in the garage gym yet. So I did this instead:

7 sets of 7 reps of the following weight:

#135
#135
#145
#145
#185
#215
#215

zero degrees here in northern Michigan. Hard to motivate in the unheated garage gym. Still hit a PR tho!
225-245-255 (previous pr)- 265(pr)-265-270 (got it up and back down and dropped it the last 2 inches. crap!)-255
Bar was slippery from a layer of almost ice on there! the challenges of winter....GOOD DAY TO EVERYONE in Paul Harvey's honor

M/49/5'11"/174

225
250
260
275
285 (old pr)
300 (new pr)
285

275, 315, 335, 345, 345, 345, 345 (PR)

275
285
295
315
325
345
356 pr

F / 64" / 38

113
133
138.5
149.5 PR (almost made 155)
149.5 (almost made 155)
144 (attempted 149.5 - failed)
144

23/m/6'0/190ish

warm up with 10 reps of 185 and 225 each

315lbs
365lbs
385lbs(old pr)
405lbs
405lbs
425lbs
445lbs(fail, bad breathing pattern)
445lbs

really bad form for 425 and 445, lucky i didn't throw out my back.

HOLY SNOW!! I already did dead lifts when I shoveled the entire driveway, sidewalk, and part of my street! Got about 10" last night and looking to get another 5 to 10, this is awesome! Reminds me of home, so sweet!!

Cant wait to go to the gym and push those limits yet again, will be so much fun!

Herm how you doing? You got a one handed DL stored up for us today?

Rookie hope all is well on the gold coast havent heard from you in a while (I have been a lil absent this weekend)

S'more, Jakers, Jay, Playoff, Strong lil pony, hope all is well and look forward to seeing post, if you havent already, havent looked over the site yet running behind today!

....

25/m/5'11"/203
385-405-425-440-455(pr)-460f-460f

38/m/245

helen 11:40

Deadlift
135-5
185-5
225-3
295-1
335-1
365-1
385-1
385-1
405-f

Any recommendations for someone who has nowhere near enough weight for this? I did Dianne last week, 45 deadlift reps at 225# all together, and it was no problem as Rx'd. I only own about 245# of weight.

There must be another WOD, girl, or hero that works these same muscle groups (besides the hip/back extentions & runs one that we just did). Or should I make something up with good mornings & OH squats... Thanks!

Thunder from Down Under!!

Matt Swift is yummy. His accent is yummier. He could read the phone book to me and make it sound beautiful!

Matt, you had me at G'day.

30yo/M/6'4"/226#
Really didn't feel like lifting today, so I gave the best effort considering my level of motivation.

398
398
398
398
398
332x4
332x6

M/19/5'11"/165lbs
245
255
270
280
295<--PR!
305<--PR!
315<--PR!
Deadlift strength went up quiet a bit.

33/F/5'10"/154

198
242
264
286 F
275

Felt done after 5 sets and called it quits.

m/30/5'10/200

315/335/355/365/385/395/405(pr)

I've gained so much strength thanks to crossfit! Can't wait for tomorrows WOD!

No word from s'more- will let you know if I do..

PR x 2 on my DL!
165/175/185/195PR/195/195/205PR

Felt like million bucks
*and* I won a radio station contest this morning too! LOL I am a lucky girlie. I won U2 cd and entered into drawing to go to Boston to see small venue show. :)

Hit this one hard, boyz and grrlz!

275-315-335-355-375-395-405fail

BGI L1 CERT!!!!!

i had an awesome time at the cert! "west palm beach helen" was rockin! thanks to all the trainers who did an excellent job! all the lectures and group sessions were outstanding! drew, thanks for your insight and leadership as the flowmaster! i couldnt imagine being apart of a better community!

"Herm how you doing? You got a one handed DL stored up for us today?"

Comment #145 - Posted by: onefastbird21 at March 2, 2009 8:52 AM

http://www.oddlifts.com/1_hand_dead_lift.html

31/m/5'10"/210

315
335
355
375
395
395
400(f)

450 for sets of 1

Nice job strong lil pony!!

I had a great WU with my aerobic pace for my run dropped again with HR remaining neutral (at 6:44/pace and aiming for 6:15/pace by philadelphia's braod street run- an amazing 10 miler!) My goal is to push for a 5:45/5:50 pace and with what crossfit has done for me, well, let's just say this is going to be a great season.

today's WOD as rx'd:

135x5 prep
225x5 prep

295 previous best on 02/10/09
305
315PR
320f
320f
315
315 form broke

So, I got further, just hit the mental wall as I progressed. I now know next time, we will have 320 and beyond!

255/295/295/315/325/330/330

PR by 15#...

Want to hit 400 by August.

32/177/m

DL: 1-1-1-1-1-1-1
315-325-335-335-345-350-355PR

ME bench press: 225PR

-m

27/m/210
warm up 10-135, 5-240, 2-285

339
339
339
339
339
319
319

Really weak today. Really understood how all things are related. along with my feet problems goes my quads and hams!

WU at 45,95,115,(all at 3),135x1

Tried 165, which usually is my starting point. Wouldn't go up past 5 or so inches.

Decided to do 5x3 instead of 7x1

155x3,160x3,165(again fail),155x4,160x3

Feeling a bit of pain in my heels. Called it a day.

M/39/175/6'

225
275
315
365
385 PR
395 F
395 F

2nd time trying the WOD.

295
315
325
335
345
355
365 - failed 3 attempts
360 - failed 1 attempt
355

f/28/150

did this one the other day,
max 265 lbs, PR'd by 40 lbs.... LOVE IT

also did OH squats and PR'd at 135 lbs. having a great week.

BTW, belated congrats to OPT and OPTMommy on the arrival of the new OPT progeny.

Cheers!

Big props to the people at BGI Fitness in Palm Beach for hosting the CrossFit Level 1 Cert this past weekend. The facility is great and the vibe was welcoming.

Much thanks to the coaches/trainers: Johnny Mac, Dan, Drew, Jenny, Jon, and Boz. There was a lot of learning, openness, and excitement for the material. Coming out of the weekend i belive more than ever in CrossFit's ability to change people's lives, be it in bringing wellness to the sick, elite performance to athletes, or just fun for anybody.

Keep up the good work HQ!

#55

This study is an authoritative one which again proves the uncontested law of conservation of matter and energy. What is important is what manipulations and strategy are easily followed by individuals, result in the desired outcomes, and don't have other undesireable side effects. These issues are the essence of successful dieting. In reality very few people will have the experience that the test subjects had so the study has very little relevance to real people.

That's setting aside the goal that CrossFitters have of increasing performance.

So in my professional opinion (as an MD), an unenlightened study with predictable results not relevant to real people. But well done I'm sure.

30y/o male 5'10 185

335-365-385-405-425-435pr-445pr

225
235
245
255
265
275
285
got pretty close to my max, good WOD
been on crossfit for 5 days and lovin it

285 -old PR
295
305
315 -new PR
325 -F
305
305

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

315
340
360
375
385
395 (PR)
400 (PR!!! 2x bodyweight)

10lb personal best from last month.

400 was a fight. no joke. every inch on the pull was dreadful, but once i locked out, greatest feeling ever.

beltless and strap less. just chalk!!

M/53/165

260, 270, 280, 290, 315, 330

Quite pleased to be able to do BW times 2 consistently. 330 comes up fairly easily and I should try more but I'm scared of injury.
Any thoughts on that anyone?

WHOOHOO!!

Pr'ed again!

Old PR: 335
New PR: 365

Dave
M/33/210/72"

M 34/142/5'7"

185-205-225-245-265-275-300

First time doing 300.

M/33/5'10"/194

245-275-315-345-385-415-425-435(PR)

Warmup with 135 2 sets of 8

225-315-365-385F-385-405-415F-415

I was pissed I failed at 415 on my 7th set so I sucked it up and did it.

Pr'd: 315

First attempt at deadlifts in 20 years, man I'm getting old.

135x1
185x1
225x1
285x1
315x1
355x.8567876 Thought I saw Jesus
135x10 for form

looking forward to progress the next time around. 3 weeks crossfitting and going sore.

***SD Level 1 Cert.***
The Level 1 cert. in San Deigo was a great experiance. The coaches were ALL STARS, the information was structured and comprehensive, the intensity and motivation was overwhelming.

You can definatly get a lot of this info. on the .com or jurnals, but nothing compares to being there.

BIG THANKS to all coaches, Crossfit San Deigo, and fellow Level 1 Certifed crossfiters for making it a great experiance.

235*1
245*1
255*1
265*1
265*1
265*1
265*1

275/275/295/315/330/345f/345f
Didn't have enough weight so I had to jump from 330 to 345. Guess I need to go buy a couple of 10#'s.

Tried this too soon after Helen. Previous Pr 435
405f, 365, 385, 405f, 405f, 405f, 395f

225,315,405,455,500,550,603

M/28/220

315
335
365
375
385
400F
315
315

Felt weak today.

One nice thing about doing deadlifts for the first time...every lift is a PR!

185#-195#-225#-235#-240#-250#

255x2-275-285-295-305pr-315f

d - 30m/175

374
418
438
462 (pr)

j - 35f/125

174
194
240
250 (pr)

34/F/126

135,155,175,185,195,205,215--PR!!! Attempted 225F...

33/m/215/6'5"

345
365
385
405
415f
415f
385

Went into it with fatigued back from shoveling plow snow this morning...yuck.

Deads (overhand grip)

315,325,335,346,355,365,376(barely)
2 min rest
Felt like testing out the grip today.

Level 1 cert... WPB-BGI

Many thanks to the trainers this weekend. By far, one of the best classes I've ever taken. I had no idea how much knowledge I would get out of this class. Already used some of it this morning coaching deadlifts. I was asked to run the 9a.m. class this morning at Harbor City Crossfit and received all good reviews so thanks again to Drew, Boz, Dan, J. Mac, Jon, Jenny and Dana. I know I'm forgetting someone but you know who you are. Also big thanks to Todd Lynch and the crew at BGI South... Great place...first class!

Just a side note... Boz talked yesterday about full on intensity during the max effort lift days and how people are always saying that they feel as if they didn't get anything out of the WOD and need to do more. His answer to that was that those people were not giving it thier best and need to kick up the intensity level. I gave it everything I had today with deadlifts and PR'ed. I failed twice after that but hey, a PR is a PR. Thanks for that motivation Boz. I kicked up the intensity this morning and saw the results as well as felt them... still feeling them as a matter of fact. Intensity = Power... I love it.

Thanks again. Keep doing what your doing... It works.

Ricky C.
Harbor City Crossfit - Melbourne, Fl.

Jakers:

Good deal...the boxing. Still have some good boxing programs in the area, though it (the money) is slowly turning to the hockey scene.

I am an original product from the Santa Rosa Cali area. Broke down in Missouri after leaving the Army, and met a chick. End of story. Miss the waves.

M/24/79kg

in kgs
90-100-110-120-130(pr)-120-110

The WPB lvl 1 cert was awesome. The training team was top notch as was BGI's hospitality. I was skeptical going in exactly what I would take away that couldn't be gleaned from the Journals but quickly realized the Journals were just the knowledge base. The trainers are experts at application of that knowledge as well as how to spot and correct substandard technique. I have no doubt that I have a better understanding of the methodology, movements, and training techniques. Good stuff.

295
315
315 (f)
315
315
315
325 (pr)

As rxd PR: 425lbs.

10 minutes later did Nancy
14:08

205x5
245x1
295x1 fail

255 1-1-1-1-1-1-1

135 for form x 3

205x5
245x1
295x1 fail

255 1-1-1-1-1-1-1

135x10 for form x 3

C:315,335,345,355,365,375,0
Rounded back on 375, didnt do #7.
M/22/6'1"/201

B: Did Helen, 45# DB swings, 11:26

m/30/162

265
315
335
355
360-PR
315
315

Slowly getting better with these.

M 42, 168

315-325-335-345-350-355(f)-355(f)

As Rx'd

9:56 PR

Bring on the Deadlift

2nd time doing deadlifts since the back injury. Bad form and technique messed me up for several months. Today I played it very safe but I felt good.

Worked up to 165 lbs.

I want to thank CrossFit and especially CrossFit Journal for these resources and for the community's advice about my back issue. I'm pretty much cured thanks to this program. I look forward to putting up some better numbers with you in the future.

315 345 375 405 (pr) 385 365 315

185
205
225
245
265
275
285(PR)

Previous best:225

F/38/142ish/5'4"
180-180-185-185-190-190-195
Could have gone to 200, but felt solid right there... next time.
When I started CF my max was 180 and it was uuuugly.

225, 275, 295, 315, 325, 330, 335 (330 & 335 PR)

m/34/175

225
245
265
285
295
305 (pr)
315 (f)

135
185
235
255
275
285
300-pr

245
275 (previous pr)
295
305
315
315
315

bare hands, no belt
315
325
325
335
335
345 (pr)
345
345
350 (another pr)

92% 400-400-400-440f (almost)-400-400-400

45/M/151#

up to 318#

165/185/205/225/245/265/285(pr)

3 sets farmer's walk 90lbs
3 sets Jerry Telle chest routine (dummbell flies/90 degree flies/dumbbell bench fly combo all to failure for 1 sets) 25lbs

no PR's today, guts in turmoil from some bad chicken curry and no sleep, pulls were lameass...
325
340
345
355
360
365
370

425LBS New deadlift pr

10 minutes after todays wod did Nancy
as rxd-14:08
Overhead Squats are definitely one of weaknesses so I decided to attack them

275
295
315
335
345
365(some back rounding)
370(fail)

m/35/216/5'11

A.M
BP: 135,185,205 x 10
DB Incl Press: 45,55,65 x 10
Bar dips: 10 x 4

P.M
WOD
295,300,305,310,315,325,335

So I haven't worked out in a bit over a week. I, unfortnately, laid my bike down 8 days ago and had road rash to tend to.
I am recovering pretty well so I decided to take a stab at working out today. Both workouts felt pretty good.
Looking forward to being able to do metcon workouts real soon.

25/m/5'11"/175
275-295-315-335-355-365(f1)-380(PR)
Form broke down a little.

(m/5'6/155,lbs)forgot to include this.

m/22/175

pyramid, didn't want to hurt the back. i'm tall and skinny so these heavy weights can be killer.

185x8
225x6
245x5
275x4
315x3
335x2
350x1 (pr) just got 2x body weight!

405
415
425 pr
435 pr
445 pr
405
405

I did 305 6 times tried for number 7 3 times and was just done

Andrew, Boz, Jon, Jelli, Dan, John mac, Justin, Dana, you guys were great at the level 1 cert in West Palm Beach (BGI Fitness). Thanks for all the knowledge. I hope to see you all again at the next cert I attend.

325
365
375(f)
365(f)
315
315
325
to heavy to fast

Im 16, and ive been doing crossfit for a while now with my dad. I broke my wrist a while back and got kinda lazy. I finnaly went back yesterday, and it was killer. so im definetly looking forward to getting back into it and knocking this one out later.

My back was not feeling it today so I did this instead.

3 rounds for time

10 HSPU
20 GHDS
30 Push Ups

7:50

The last round of HSPU really slowed me down!

M/32/180lbs

365-405-425-445-465-470(PR)-405

m/42/205/5'11"

did helen today 11:18 (PR by 1:30 from August)

then DL: 135-225-315-405-455 (PR+20)
last PR was 3 weeks ago and that was a +10 PR from the previous month

m/31/165

335
355
375
385
395
400 pr
385 fail
315 shaky

315
365
365
385 pr
385 pr
405 f
405 f

will get 405 next time

M/36/5'11"/195

196-205-216-227-238-249-260

9 pounds better than last time.

Then the CFE 120:60 workout from yesterday.

I'm smoked now I get to go watch containers get put on trucks at 1:30 in the morning.

225-245-265-275-285(PR +10)-295f-295f

I really need to invest in some chalk, I get the sweatiest hands on deads.

Sunshine time!

M/43/6'0"/175
185x1
225x1
245x1
265x1
285x1
300x1f
300x1
310x1f/f
305x1

m/37/76/200

w/u 135s, 205x5x2, 255x3x2

305-325-345-355(pr)-355-355-305

Beat my CFT pr by 5# so I'm happy. But worried that my back is rounding, so I stuck @355 to work on that.

M/39/6'3"/253#

315
365
405
425 CF PR
450 Fail! Got to knees, lost grip on LH side
405X2
350X5

Hadn't DL like this in 15 years, been a long time. Used to DL w/straps and belt, felt great doing it "naked" w/out helpers. I was very happy when 405 moved, even happier when 425 went up...great WOD.

32m/5'9/180

255,265,280,290(post surgery PR),255x3

I have a question...As a rule of thumb, when doing, say, 5 sets x 3 reps of deadlift (eg. 3-3-3-3-3), what percentage of my known 1RM should I shoot for as a 3RM? I know that it is based on "max effort", but I tend to over-do it on the 3RM or 5RM workouts, whereas I am fine after the 1RM workouts.

Thanks.

33M/5'10"/195#
225
315
405
475
275
275
225

1000m row
burgener wu x3

WOD DL 7x1
225/240/250/260/270/280[pb]/260

Crossfit newbee here. I've been doing WOD for about a month. 40/M/5'11"/215lbs

225-315-405-455-465-475(fail)-455-455

M/44/168

CF warm up x3
135 x3
245 x1
245 x1
245 x1
245 x1

Used belt at 245 (+20 lb. from last time).

Kris

way to go on the deadlift. you'll be in the 400 club soon. carey still showing off her muscle up?

205 X 1
Previous pr before the pregnancy was 261

WU: 135, 225, 315, 375 (standard parallel grip)

1: 395 (standard parallel grip but starting to roll out of my fingers at the top)
2: 405 (opposed grip)
3: 405(F) (opposed grip)
3: 395 (opposed grip)
4: 395 (opposed grip)
5: 395 (opposed grip)
6: 395 (opposed grip)
7: 395 (opposed grip)

Started to lose upper spine alignment in #4 but held out.

Previous PR: a shaky 375! Thanks, Rip!

Feeling week today as I watched the other guys get caught up with "Helen"
335 x1
345 x1
355 x1
365 xF
345 x1
355 x1
365 x1 "pr"

Helen for the guys as Rx'd
Nick Fox- 10:50
Dan Toomey 11:25
Completed at Rocky Mountain Fire Academy

cf warm up

m/20/170

310/320/330/340/355f/355/310/310

M/44/168

CF WU x3

135 x3
245 x1
245 x1
245 x1

Used belt at 245, +20 lbs from 02/10/2009.

cfwu, bergwu

275/295/325(PR)/345(F)/295/295(F)/275

compare to 20090210 (3 weeks ago):

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

321,341,371,387,407,422,427

m/20/161/5'9"

225-295-315-345-355(f)-350(f)

pr is 350...should've skipped 345 altogether and just matched my pr...disappointment.

Are we allowed to use the opposed grip?

M/30/155

265
285
295
305F
295
300
300
305

I noticed some people calling a rep failed if their back rounded out a bit. I know proper form requires a straight back, but if your back rounds a bit and you still pull out of it, would that be considered an "F"?

F/30/5'6"/130
175/185/195/205/215/225/235PR
Ran 5K also...definitely done for the day.

225-275-315(old pr)-335-355-365(pr)-375(f)

1 mile 6:10

m/42/164/6'

275, 295, 315, 325, 325, 330(f), 330!

max last time:320!

cfwu x 3 rounds

45x10
65x5
95x5
115x5
135x5
155x3
185x3
205x2
225x1
used a belt for the following sets:
225x1
235x1
235x1
255x1
275x1

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

m/38/5'10"/170

Level 1 Cert @ CFSD was excellent.

Bob #47 left him off the list, but Andy Stumpf - an amazing, hilarious coach with a wealth of knowledge. To all the coaches and fellow trainees, thank you for a great weekend!

Level 1 Cert at CFSD:

I would recommend the Level 1 cert. to anyone who is new to Crossfit, anyone who wants to work on their deficiency's, anyone who wants to coach others, or anyone who wants to know more about the program. It was an amazing weekend filled with plenty of technique work, coaching cues, information and awesome people. The trainers and staff were great, as well as all of the Level 1 attendees.

The best part is that I feel that I can comfortably explain to people what Crossfit is. I also learned a lot about what I have to work on in order to become a better athlete and help others become better athletes. I'm inspired and motivated. It was the best money I ever spent.

Kevin K - Crossfit Works in Tucson AZ

Did some damage to myself this weekend.
Just didn't have it to go for my goal of 400
Worked up to 365, then went home.

Did a helen make-up.

7:36

m/16/5'11"/180

315-335-365-375-385-395(old pr)-405(pr)

broke 400!!!!!!

Watched Kelly Starrett's vid on streching; it's been my problem for over a year even though I've been stretching every day on the advise of my physical therapist. But this new stuff works! Noticable improvement and a new deadlift PR speak for itself!

as rx'd

3 sets of warmup, than

80kg
90kg
90kg
95kg
95kg
95kg
95kg

435
PR

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

1. 150lbs x 5

2. 175lbs x 3

3. 225lbs

4. 255lbs

5. 275lbs

6. 295lbs

7. 315lbs

185/205/225/255/255/275/255/255

Total of: 1655 lbs

225
255
305
325
345
355f
305

first time maxing out on deads, so all PR

GAWU
45X10
135
225
275
325
375
400 YEAH (with shaky legs-but stood her up)

thanks Bingo!

Last time PR'd at 255lbs.

Today was crap! My Hamstrings feel super tight and I think they killed me.

Warmed up with 135...not bad, moved to 185 ... not great, moved to 225... worst form ever! Dropped to 135, still terrible.

I just can't get my back flat today, so I dropped to 90lbs and worked form then did some PNF stretching and rolling.

Stupid hamstrings... stupid deadlifts... grrr :-(

195/200/205PR/210/215/220/225PR/230f all PR's after the 205 - woohooo!! Getting stronger now just wish my damn pullups would get better. Gonna hit Helen tomorrow + the WOD

185,205,225,245,265,285,305

225
245
265
285
305
285
275

Deads 7x1
305.330.355.365m.365.325.335.345.330m
Not a good day. I guess I wore myself out with a tough trail 10k this AM.

41/m/162

Warm up 135
205
255
255
275
275
295
305 (failed)
275

1-arm Deadlift (in kg):

45(3)-65(3)-65(3)-75(3)-85(3)-95-100

100 kg = 220 lbs. Never did a 1-arm DL before.

225
275
295(PR)
315(f)
315(f)
315(f)
305(f)
305(f)
305(f)

f/37/137/5'0

Love the deadlift.

WU with 1K row and 115lbs on the bar, then 120-125-130-135-145(PR)-150(PR)-155(PR) - deadlifted more than my bodyweight for the frist time ever.

cfwuX3
225,235,245,255,265(m),265(m)
Day 5 of strict paleo and I felt like crap

oops, that wasn't really 115 ON the bar, more like 115 WITH the bar.

I had an ok day, not great, but I'll take it! Did that hip/back extension WOD last night, and ripped my hands wide open on the first DL today, so I'm happy that I tied my PR (not a pretty lift, but it went up!)

175-195-215-225-235(f)-230-205

JoeP:

Deadlifts are allowed to be 'ugly'. As long as you lock out at the top (eventually...after some eye crossing, grunting, jerking, yanking, bobbing and contorting) it's a good lift.

Only tied PR with 315lb. Not bad I guess, given that it's still over 2x bodyweight. Tried going up too high, failing at 325lb and then at 320lb. Next time...

Take care!

29/m/193

365-385-405f-405f-395f-315x5-225x21

Old PR of 405 felt far off, so I punished myself with some higher rep work. Can't wait for "Diane" to pop up - these felt smooth.

#282 Herm - You ROCK babe!!! Freakin awesome! :)

Thanks Ken... to be honest she bragged about it a bunch, but I still haven't seen her do one yet! :)

m/20/5'8/158

285
305
315
325
340 (pr)
350 (pr)

First day back after having the stomach bug that was going around up here. I couldnt eat for Thursday and Friday and finally got my appetite back on Sunday. I didn't have high expectations for DL today.

315, 335,355,375, 405(PR!!), 315, 315

I was shocked and surprised to get my PR today. Especially after being sick as a dog. Who knew?

Still feeling pretty high off my own PR
135 145 155 (old pr, haven't seen it in a while) 160, 165 170 f 170 PR!!! got it!!
I was so excited. John, a friend that was at the barbell cert with me was there to help me along with my form and it made all the difference. John, thank you so much! Amazing what another pair of eyes can do. Missed having my honey there with me, he would have pushed me to go even higher!! ;-)
I'm thrilled, I know I just got stronger!!!

Hi all!

I usually post in my log on the main board and keep an eye here to get some comparisons to give me an idea of how I did. I said since I checking here most days I may as well give others my scores to make too...

Anyhoo, I didn't do helen yesterday as it was raining and my 400m is conveniently 2 laps of the block around the gym (thank god for google maps or I'd never have figures that out) so I decided 8 wet corners every round was asking for trouble. So I did two wods this evening.

Helen- time: 8.13 new pb ( previous was 10.16).

Dead life 7x1

Current on is 152.5kg/343.125lb (set last Wednesday)

1x100kg
1x110kg
1x120kg
1x130kg
1x140kg
1x120kg (two fails at 155kg)
1x120kg

Not too disappointed at the lack of a pb in the deads as I dead lifted yesterday and was pretty tired after Helen.

#103~ I agree with my Mom #106..find another gym.

#139~ Julie, EXCELLENT!

#155~Good work on your PR!

#153~ If I lifted your weight Laura, I'd cal it quits after 5 rounds too! You are amazing.

#282~HERM..that is GREAT! I need some advice: MRI of right shoulder shows fluid on AC Joint and a partial supraspinatis tear. That's all the information I have from my chioro.over the phone. Is it wise to see an ortho. surgeon if it isn't a complete tear or am I wasting his/my time?

I love this WOD.
315
325
335
340
345
350
355(f)

As Rx'd
315
345
375 (f)
350
350
330
330

Ps Helen was chest to bar (previous pb wasn't)

33/210/73"/m

315
365
385
395 PR
365
315
315

225
275
315
345
375
395
405 Fail

M/29/6'4"/197

225
245
255
265 pr
285 pr
305 pr
315 pr

Previous PR: 255

YES!!!!!
Stoked and amped beyond belief for this one.
Horrid Mondays at work make for great motivation to move some heavy weight.
Here's hoping for 300% BW >=-)

225, 235, 300, 310, 315(f), 315(f), 310 PR

Supposed to be a rest day for me....

...but instead got this WOD: Shovel 6 inches of snow from way too long driveway as wind blows more snow onto places just cleared.

Time: 87 minutes, PR!

And this after doing 'Crossfit Virtual Shoveling' on Saturday.

Quick question. My results for today's wod are comment 299. As a matter of progression, should I be looking for my failure point on this wod or looking to achieve a new 1RM?
When we did this in Feb I hit 365 which was a new PR. I did that on the 4th rep. I looked at the Feb wod and based on my effort there I made two changes in my approach to todays wod: a) my first and subsequent reps were heavier, and, b)I attempted 375 (for a new PR) on the 3rd v 4th rep. As with my Feb wod 345 went up smoothly. I already knew I could get 365--but in Feb wod I only got it once and then had to drop weight considerably for the last 3 reps as I was spent. Should I have inserted a 365 attempt prior to the 375 attempt. Thanks.

M/35/176

Old PR: 300
New PR: 315

Attempt with 345, couldn't keep my grip-Got it to the bottom of my knees and lost it

M/30/185/5'11"

135
225
275
295
315
325 PR

Read it Wrong!! thought it was 6 sets!! Will compensate tomorrow. 1st time doing dead lifts in about 9yrs...prob had horrible form...excited to see difference next time dead lifts come around on the WOD...PR'd at 325 (I think)LOL

Preamble: 2 rounds of CFWU, 135x10, 225x5

275
295
315
335
325
345
325

Felt pretty good doing these. Form started to break down on later sets. I had to come back down on the last set, I was spent.

M

** RE: West Palm Beach Level I Cert

What a great time! The staff and trainers were amazing as usual. This was the third cert we have had the privilage of hosting and they truly have gotten better each time.

Drew: Awesome job keeping everything running on time and smooth.

J-Mac/Jelli/Jon: I learn something new from you each and every time I see you coach. Thank you!

Boz: Glad you got a chance to come visit us on the east coast. You should try and come out every once in a while, your legs would thank you. Great meeting you brother!We hope you had a good time despite the over cooked steak.

Dan: Thanks for the stickers but don't think that gets you off the hook for the t-shirt.

Justin/Dana: Thought you both did great. I heard nothing but good things from the participants about both of you. You are both an asset to CrossFit and excellent trainers.

Lisbeth: Thanks for all you do.

Sam: Next time leave the old man at home!

I need some advice: MRI of right shoulder shows fluid on AC Joint and a partial supraspinatis tear. That's all the information I have from my chioro.over the phone. Is it wise to see an ortho. surgeon if it isn't a complete tear or am I wasting his/my time?

Comment #297 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at March 2, 2009 2:14 PM

Yes, it is wise to see one, but it depends on the QUALITY of orthopedic specialist you see. Make sure he/she is of incredible reputation before you go in to see him/her for your shoulder, and MAKE SURE you demand that the appointment is with the surgeon him/herself! If you come visit Cali, I would highly recommend Dr. Richard Gayle at Camino Medical Center. He is the best!

Signed up for level 1 cert in palm beach
Nice job Pony
S'more Good luck amigo
Herm 1 arm DL! You are an animal.
295,315,335(PR),345(PR),355(F),355(F),315
Old (PR) was 325.

135-235-255-260-265 (failed)-265 (failed)-260

315, 335, 345, 355 (pr) Stopped after that. PR went up 10lbs since the WOD from last month! If I can go up 10 lbs a month until fall so I can get my 405 I will be stoked! Im 5'7 and 168lbs.

51/M/145

190
210
230
243
264
270 (PR)
275 (fail)

300,320,330,350,370(tied PR), 380 (f), 380 (pr)

legs had more, grip went first

Travelling and had to make do with the hotel "fitness room."

CFWU (no pullup bar, tho)

Ran 2 mi on the treadmill...

3 mile run
22:25
then
1 X 7 Cleans
155 X 1
165 X 1 X 6

275-295-305pr-315f-295-285-275

M/20/135

115
145
185
205(pr)
225(pr)
235(f)
225(f)
225
225

Great day.

1. 225
2. 265 (f)
3. 250 (PR)
4. 250
5. 250 (started to lose grip)
6. 245
7. 245

I think this is a great start for me, I can't wait to go at it again after several more weeks of grueling CF workouts. Happy Workout ya'll.

m/21/6'1/232

315-335-355-365-375-395-415

felt really confident so I did 440 (PR)as an 8th set

46/181

Finished at 403.

M/25/6'1/175

w/u: Row 500 M

WOD:

135 x 5
185 x 5
225 x 3
245 x 1
275 x 1
300 x 1 (old pr)
315 x 1 (pr)

Wow, that was really exciting to be holding 3 wheels! I felt so huge holding it at the top. It went up incredibly slow, but it got there. No clue what I'll shoot for next time -- maybe 325?

46/M/6'/185

DEAD LIFT:

135 X 5, 225, 255, 275, 290. 295 FAILED BUT GOT IT OFF THE FLOOR 2 INCHES, 275, 225 X 5.

OVERHEAD SQUATS:

95 X 3, 115, 125, 135, 145, 155 X 2, 160 FAILED ALL 3 ATTEMPT. ALL WERE BUTT TO D-BALL.

KRAV TONIGHT

SHARP DRESSED MAN

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

F/26/5'0"/115

135
155
155
165
175
175
175 (PR)

Crossfit is amazing! Been doing this for about 6 weeks now and I couldn't even pick up 135 6 weeks ago, let alone deadlift it. Sweet. This stuff makes me feel like an animal. Love it!

245
250
255
260
265
270
275

Well, this is my fourth CF WOD that I was actually able to complete, and it was awesome. This is what today looked like:
135x1
155x1
175x1
195x1
215x2
220x1

Not too bad for my size, and considering Ive only been crossfitting for about 3 weeks.

My Stats.

Ht. 5'3"
Wt. 110#
BF. 4%

Yes, I am actually that small...

405 / 455 / 475 / 495 / 510 (PR) / 525 (PR) / 535 (F)

28/M/140

Was really looking for these and I was hoping to get a 2x bodyweight pull, but it just wasn't my day. 265 is my three rep PR, but today that was all I could manage for a single. Switched to sets of 5 to finish out the workout to get a little more training volume out of the workout.

255
265
275 F
270 F
215 x 5
215 x 5
215 x 5

315
325
345
355
365
365
370 F

5x5

275
285
280
275
245

365-400-425-440-460pr-470f-405
5'10" 175 31

185
225
275
315
335
365 (old PR)
405 (PR)

27 yom 6'2" 160#

Pre: Warmup x12 x3 (pullups, 65# SP, GHD situps, hip extensions, pushups, squats)
135# DL x10
185# DL x5
225# DL x3

275-295-305-310-315-320-325 tied pr

Post: 135# DL x10
500m row cool down 1:58

m/19/5'9''/143lbs

135-225-275-295-315-335-365-failed at 375

Jodi (F/30/110)

CFWUx3

Deadlifts
45x5
135x5
185x5
225x5
245x5
260x5 (PR for reps)

Jerks
45x2
65x2
85x2
95x2
105x2
105x2
105x2
105x2

HSPUx2
HSPUx2
HSPUx2
HSPUx2
HSPUx2

Overall, I'm surprised at how good everything felt. I'm easing back into HSPUs, it's been a while.

age 19 bw 170

275/285/295/305/315/325/335 pr

Shane my training partner pr'd too.He's 150 and pulled 335.His computer is down so I'm posting for him

6'3" 195

PR 355

as rx'd
275/295/315/325/335/345/355(F)

Frustrated with my deads, nowhere near my max's from 10 years back, any suggestions - 130 lbs of my 1 rep max and 350 is in bad form. HELLLLLPP!

m/28/186

As Rx'd
225
275
345
365
385
395 (PR)
405 (didn't fully extend back)

As rx'd

135
185
225
275
315
365
405(pr)

m/24/6'1''/185
315
335
345
355f
355
360fx2
315

120kg
130
130
132,5
132.5
132,5
132.5

M/13/5'1/95

25/75/105/125/145/165 pr/175

Rangerboy,

Ft. Lebanon? There were some seriously hot pacific island girls from Ft. Lebanon when I was up there. I mean seriously hot. It's been 20 years and I'm chewing on my desk thinking about them. I'm sure they weigh 300lbs now but at the time Good GAWD!

So I'm just saying I understand why your stuck there.

m/44/175
warm up
135 x 5
185 x3

225
275
295
305
315
325
335

m/24/5'7"/140lbs

185
225
275
315(old pr)
335
365(F)
335(pf)

M/23/162

as rx'd
375
385(F)
385
395
400(PR) F*ck Yeah!
405(F)
400(F)
Great day accomplishing my second long-term goal in a week's time.

Anthony (M/30/170)

Deadlifts
45x10
135x1
225x1
315x1
405x1
455x1
475x1
495x1
505x1

Kept the deadlifts lower than normal, but they felt really good and fast.

m/44/185/6'0

w/u: 10 x 135 /5 x 205

1 x 255
1 x 305
1 x 325
1 x 340
F @ 355 twice
F @ 345
F @ 325
3 x 305
3 x 305
5 x 305
3 x 325
3 x 330

I wasn't happy with the max attempts (pr is 360)
so I dropped it down to get some work in at least. All over the place today.

So I missed yesterdays WOD due to some drunkin escapades..now I know the right thing to do would be to just skip "Helen" and go right to the DLs, but I figured I would punish myself and try doing both WODs back to back...How I managed to bang out a PR on both is a miracle...must have been magic tequila!!!

Helen as Rx'd
14:11 (pr by over a min)

DL as Rx'd
225/225/275/275/295/305/315(pr by 30#)

M/48/190
I should have leveled off at 315, but I just had to throw on 20 lbs.

1 - 225
2 - 295
3 - 295
4 - 315 (PR)
5 - 335 (Failed)
6 - 315 (Failed)
7 - 305 (PR on 090210)

235-245-255-265-275-285(PR)-290(PR)
15lb improvement

243-273-293-315pr-320F-315

M/28/6'1"/185

225
295
315
385
400
315
225

Previous PR 365

315
335
335
345
355
375
375(f)

30/f/115

day behind

Helen: 8:48 (pr)

220
260
280
300
310
330
350 - PB

M/37/5'8/158

M/28/5'10"/165

As Rx'd:
1-335#
2-345#
3-6:350#(PR)
7-335#

37M/5'10"/165#

Warm-up: 3:00 row (715m); CFWU 1x14; Burgener WU.

As Rx: 260-295-345-365-385-400(fx3).

Cool-down: PNF of hamstrings; foam roll.

Off PR by 10#.

190-200-205-211-215f-212 (12 lb pr)
Stopped to do some farmers walk practice
1 walk for 5' & 2 more at 40' each....awesome

185# 7x
did Sunday's workout before deadlifts

315
345
365
385
405(f)
275 x 3
275 x 3

as rx'd:

315
365
385
405pr
415f
415f
365
365

Deadlift pr-425lbs!

rested 10 minutes then did Nancy to improve overhead squats.
time-14:08 really struggled

275-285-295-305-315-325-335

Back rounded out on last rep.

185,255,345,400,430,455pr

Got the last 6-9 inches or so with just my back. Had to stop after, twinged it pretty good. Grip was great this time can do more.

225x2
275
300 f
300
300
305 f
305 f

Got up to 410 lbs (pr!)

Just went light today, letting lower back get used to the idea of dead lifting again. Worked on form. Did a bunch of 225# reps. Back felt good afterward.

Jim 49/M/165
225,250,275,300,315,345,350f
Mark 29/M/225
225,235,245,255,265,275,275

Lots of talk recently about Zone, cheat meals etc.

Tonight, with Lil' Bingo, deep fried Twinkies with ice cream and honey.

I'm jes sayin'...

Thanks Greg.

30/m/5'6"/158

365
405
425 (f) halfway up didn't count
415
425 (f)
405
405

Male 23, 5'7, 168 lbs

Dead lift going heavy

Old Pr- 375 lbs

Today Pr- 402 lbs!!

m/6'/194/27

135
185
225
275
315
365
405-F*

*Tried it again with wrist straps and got it

Male 23, 5'7, 168 lbs

Dead lift going heavy

Old Pr- 375 lbs

Today Pr- 402 lbs!!

1. 365 (PR by 20 lbs)
2. 315
3. 335
4. 335

335 fail x2

5. 315
6. 315
7. 315

43/170

205
225
255
275
300

So I did the Level 1 Cert at CF San Diego and want to throw out some comments on everything. I think overall the cert was excellent in quality of instruction, level of motivation from the instructors, and enough moving around to keep you sore for a long time afterwards, all good things. It was great getting to meet a lot of the people we admire on here, and I look forward to participating even more and seeing what comes out of it. As a guy who at one time held a lot of preconceived notions about CrossFit in general, I can say that my whole outlook has changed after experiencing the cert, and I think that everyone came away with something valuable--more than they arrived with for sure. Look for me at the Level 2 certs, in the forums, and on the Journal.

225-245-265-285-305-315-315

3 hours of shoveling snow then a pr on dl of 435...missed 450.

Had to do a ruck-run challenge.

25 push-ups, 25 sit-ups
1 mile run with 25# ruck
25 push-ups, 25 sit-ups
1 mile run with 25# ruck
25 push-ups, 25 sit-ups
1.5 mile run (no ruck)
25 push-ups, 25 sit-ups
1.5 mile run (no ruck)

43:41

Deadlift 1-1-1-1-1-1-1
295-315-295-295-295-295-295

Legs were dead after ruck-run, didn't want to hurt myself.

M/32/6-1/185
275/275/330/350/370f/370pr

M/41/6'/270
315
385
405
410
415
420 (pr) by 5lbs
420 last one was ugly

Helen

Rx'd

10:14 PR

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

Deadlift
320lbs x 1
330lbs x 1
340lbs x 1
350lbs x 1
355lbs x 1
360lbs x 1 PR - F
350lbs x 1
4 minutes rest per set
Foam roll after.
Compared to 090210: previous PR of 355lbs

295
315
315
325
335
345
355(pr)

cfwu x3 (15)

225
295
345
385
405
425 (f)
345
365

27M 6'5" 230#

M/40/185

Failed to complete the WOD as rx'd as I nurse a very sore lower neck and strive not to injure myself further. While good and warm, I could feel an uncomfortable tension on the sore area while doing multiple reps at 225. Gave it up and worked on some front squats.

More better faster

F/26/5'10/175

225-1
245-2
255-3
265-4
270-5
275-6
285-7

350
370
380
380
380
385 f
385

BW 176

M/37/5'10"/169

205
225
245
255
265(pr)
275(pr)
205

Pullups, pushups, squats, leg raises, dips, overhead squats (bar only) 10ea Warmup.
Deadlift Warmups
Bar 5x
135 5x
225 3x
315 2x

Worksets (goal was one at 300% BW)
405
495
525 (PR by 10lbs) (290% BW...so close!)
495
495 (Started to stall, dropped 20lbs)
475 (Stall above knees, still locked out)
475 (And I'm spent)

Can't wait for my deadlift shirts in the mail tomorrow! 500lb club and vintage (american league of deadlifters style logo)

F/20/5'6"/135

135
145
155
165
170f
170f
155

135
205
255
255
275
275
285f lost grip and curved back. From 255 were all new pr's though.

6 x 500m rows, average time 2:08, 1 min rest in between each

205-225-235-245-255-265-275
20 situps after sets 2-6

How does everyone deal with tearing open callouses on their hands? I'm new to this and I've never had it happen before. Should I tape it up and tough it out or sub exercises that will be easier on my hands?

265# Deadlift 1-1-1-1-1-1-1 reps

M/5-10/195/38yrs

Warm-up: 135(5)
225(5)

As Rx'd: 295 (300# was my PR on 2/10/09)
305
315
335(PR)-too much weight to continue
325
325
325

*Last PR of 300# fell short because we weren't using wrist-straps. Bought me some straps and set a goal of 350#. Didn't quite make my goal, but it'll happen. Love this stuff!

Semper Fi

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

CFWU
WOD 225, 235, 245, 245, 255, 260, 265

did something a liitle different:

225x10
275x5
295x3
315x2

325 (pr)

F/21/5'0"/113

45x3
100
135 (old pr)
165x4
170
175(pr)

had so much fun with this one! My PR jumped 40lbs in like 3 weeks. Crossfit works.

SDCF Level 1 Cert was extremely well run! Professional and on task yet entertaining. The information was conveyed in a manner that let us fully participate and "explore the space." The pace was great with no wasted time!! Oh yeah, one more time just for clarification... NO WASTED TIME!! Damn I LOVE that! A heart felt thanks to all who made it possible and hats off to all who participated.

PS ~ Did anyone catch the two guys standing outside CFSD talking about the Sunday workout?

It went like this...

"What was going on in there?"

"I'm not sure...it looked crazy, people yelling, people running, shit flying...I just dunno."

"If we wait do you think they will do it again?"

CFWU

295
315
325
325
335
335
345 (fail)

225
275
315
365
385
405
425 (fail)

m/5'3"/160/29

this time/last time

275/275
295/295
315 (PR)/315 (f)
325 (PR)/305 )pr)
335 (f)/310 (f)
335 (f)/305 (pr)
325/ 305 (f)

PR by 20 lbs! Pretty excited. I finally got back from being sick, still got to work my cardio back, but the near two cycles off had me fresh in the legs for some improvement. I want to keep moving up and try to get 400 some day.

Herm--

You're an animal! I'm just glad I got more with two arms than you did with one. Pretty sure I would have left my arm up to the shoulder on the bar if I tried to one-arm deadlift 200. It's good to see you are killing it and hangin' in there, heal it up right!

170 x 5
255 x 3
340 x 1 - 2 x bw
345 failed

My back has been killing me. I've been taking really shitty approaches in volleyball that have worn at my back.. so with all the all-day tournaments and crossfit WOD's (particularly the clean/jerks, deadlifts, etc) I'm taking this week and probably the next week off on my back workouts.

Therefore, no deadlifts today. Instead I did the following modified Murf:

1 mile run
50 deadhang pullups
100 pushups
150 anchored sit ups
1 mile run

44:18

F/42/5'6/125

135
185
195
205
210 f
210
215 pr!

M/27/190 lbs

315
335
350
355
365
375
395

225 245 265 275 285 295 300f 225x5

225,315,365,385,395,405(F)

6th WOD 58/M/281

Deadlift in Lbs
95 (PR)
105(pr)
115(PR)
125(PR)
145(PR)
155(PR)
175(PR)

CFWU then DL's:
135x5,225x5,335,375
405
425(old PR)
435f
430-no lockout
415
405
405
405

Felt strong, but couldn't break my old PR.

later,
b
m/32/5'8-1/2"/177

@thegym

changed it up a bit tonight, felt like getting some reps in (385# one-rep PR)

275# x10reps
315# x5reps
355# x3reps
365# x2reps

F/36/5'2"/108

as Rx:

135
155
165 PR
135
135
135
135

RE: Level 1 Cert at WPB-BGI. Awesome!! Surpassed all my expectations by a long shot!! Dana and Todd,thanks for the hospitality,you are a class act. To all the HQ staff/trainers,Adrian,Drew,Jelli,Justin,Dan,Johhny Mac and Jon thanks for all the instruction,cues and tips-your knowledge is amazing and you are all great individuals. Lisbeth,great to see you again and always nice talking with you,no matter which name you want to call me!!!! Thanks again all,look forward to seeing you all again in the future. Also nice work Dave,enjoyed teaming with you for the WOD's!!!!

M/47/5'9"/174

CFWU, then
135x5
225x3
245x3
295-305-315-320(f)-315(f)-305-305

33/M/6'/226.2lbs

365
375
395
410 previous PR
420 previous PR
430 previous PR
440 PR

I have increased the 1 rep max by 115lbs in 2 months due to better form and little bit of hard work.

Larry Thiel @ Crossfit Fuel (Lambertville, N.J.)

jklein - wrap and heal. Eventually callouses don't tear off, they stay. So my hands which use to be soft and mushy like a desk jockey are now calloused and rough like sandpaper. I do pull ups everyday, and I haven't had a callous tear off in a very long time.

Looking forward to the WOD tomorrow. Old PR 365, looking for 400.

22/M/5'9"/165

First time really doing heavy dead lifts.

As Rx'd:

225-235-245-265-275-275-285

RE Level 1 cert @ BGI Fitness: This was my first crossfit cert. Format was great. Interleaving between classroom and hands-on kept the energy high. I was very impressed with the trainers' level of knowlege and presentation abilities. I learned a ton while having a great time. Thanks to everyone involved, don't change a thing!

255, 295, 325, 340PR, 350PR, 325, 285. Eased up a little after hitting goal of 350. Can't afford to ruin back this week.

315-335-355-365-375-385-395(PR)

Wow today felt good. Haven't come close to that deadlift since this summer, so I'll have to attribute that to Zone and Trigger Point massage.

275, 295, 315, 335, 345, 355, 365

19/m/170

well another great cert at BGI. all the crossfit staff were great as usual. everytime u guys come to town i learn something new (alot of somethings). todd and dana thank you for hosting, u have an amazing box... hopefully the level 1 certs will continue along with a few more:)

20/m/6'1"/181

365 lbs. PR.

275/295/315/325/ 335/355(fail)/355 (tie PR)

19/m/6'4''/192

my wife drank the kool-aid and loved it! she has been doing scaled wods and on and off workouts for a month and today she went by the main site! she even went through comments to see how she compared! i'm glad she's as addicted as i am!
no turning back now!
she joined me today at the fire station and we did deadlifts and bench press: 1-1-1-1-1

Jolene Hermosillo f/28/190
DL 185-215-225-235-225 PR 235#
BP 105-115-115-105-105 PR 115#

Mackey Hermosillo m/28/205
DL 365-385-405-425-425
BP 205-215-225-245-235 PR 245#

as rx'd:

395-405-425-455-475-485-500(pr) tried for 505 - no good

210,230,250,270,280,290,295 lbs
this was all the weights I have.
I think I could probably do more, but I have a history of back problems and my form starts to break down around 275 so I am taking it slow and easy until my form improves and I feel comfortable

185
200
215
225(f)
215
215
220(f)

The company laid off 500 people today. Tough day at the office.

m/27/165

after doing:

row 500m
21 115 lb push press
row 500m
18 115 lb PP
row 500m
15 115 lb PP
row 500m
12 115 lb push press for a time of 23:30,...

deadlift of 315-335-345-355(PR)-365(f)-365(f)-360(f)

F/39/139/5'7"

CFWU x 2

DL:
45x5, 95x5, 135x5
165-175-185-205-215-215(f)-205(f)-185
135x5
Right thumb really sore, both fails were b/c I couldn't hold the right side.

m/39/67"/183#

cfwu x 2

315 x 1
335 x 1
345 x 1
355 x 1
355 x 1
365 x 1
365 x 1 -PR

Warmup to 365 and start there

As Rx'd

315-325-335-345(pr)-350(pr)-355(pr)-360(pr)

20# PR day :) On my way to 400!

275,315,380(pr),385(f),375(f),365,365
Should have rested longer after the pr, but happy with it.

m/53/6'2"/203

30/m/198

255
285
285
305
325
325
325

definitely need help with deadlifts.. I round my back as it gets heavy. tried to keep it lighter to work on form, but it still happened. not good.

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

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

315, 335, 345(F), 340 PR, 345(F), 315, 315

325 was my last PR. I needed to be more aggressive. 345 was close to coming up.
My goal is 360. Twice body weight.

WOD: Deadlifts 1-1-1-1-1-1-1

CONNIE: F/10y/4'10"/124#
PR: 45# 3RM
TODAY: 30, 35, 40, 45, 50, 55, 60

JULIA: F/44y/5'02"/151#
PR: 115# but thought it was 95# :(
TODAY: 45, 55, 65, 75, 80, 95, 100

GEORGE: M/40y/5'08"/156#
PR: 255#
TODAY: 205, 225, 235, 245, 255, 265, 275, 285 barely
Pleasantly surprised to break PR by 30#. Used mixed grip with injured right hand supinated this time.

185,215, 235, 255, 275, 300, 315 PR

My deadlift max increased 40 lbs. since Feb. 10!! Great day =]

190
200
205
210 (PR)
215 (PR)
215
210 (F.. spent!)
Pretty happy considering I haven't WOD'd consistently for the past 2 weeks.. I'll take a 10lb PR!

27m/6'6"/225

398-398-408-408-408-408-418-418

405
415
425
435
445 PR by 10lbs
455 Fail
450 Fail

315x10

eric gohl--

nice work dude!

Back squats
260 x 12
Then 5-5-3 to complete 25

5 rounds
10 Thrusters, 115#
10 Push ups
10 K-2-E

10:39

as r'xd

335
355
365
375
390
370
365

M/5'11"/195/28

lifted 2x my bodyweight eventhough im a fatass lol..

Carrie McG- I missed you. Glad you're back. Next time this is up, its me an you girl, we're on! I PRed @ 205.... :) Congrats!

Fat tony- yeah boi! Nice work.
Allie- you too! Sweet PR. Any luck with cookin'? Lemme know how those recipes turn out, maybe others will be interested? There has to be a way I can make money from something like that. LOL

Night!

135 x 10
225 x 5
275 x 3
315 x 1
335 x 1
255 x 1
315 x 3
225 x 8

6 sets of biceps

PR of 295lbs my last rep! Pretty happy!

225-245-265-285-305-315-320(fx3)

Soooo Close to twice my body weight, but my last pr was 285, so I guess I should be happy

20/m/160/5'9

255,265,275,285,295,305,305

355 (see above)

M/23/6'1"/220

Second WOD after 2 months off...yesterday's killed me.

WU: pushups x 10, pullups x 10, stretch
Deadlift WU:
5 @ 205
3 @ 243
1 @ 333

WOD as rx'd:
403
453 (PR!)
423
433
443 f
433
438 f

Happy with today's performance. Felt good to get a PR after being off so long. Wish I could say the same about the metcons...

Arthur: m/33/176

335-345-355-365-375-385(f)-385(pr)

Julie: f/31/118

185-205-215-225-235-235-240(f)

M/32/6'2"/190

WU:
30 minute run (3.9 miles)
Deadlift - 135x5, 225x3

WOD:
275
295
305
305
305
305
315

WD:
8 HSPUs

*Felt a little held back on deadlifts due to the fact that I couldn't drop it in the gym at work.

185
225
255
265
270
275 pr
280 pr
because of the piriformis syndrome that is effecting my buttock area I did these off the rack which is about 2 inches higher than the bar usually sits. No pain in that region.
Followed this up with regular DL off ground with 135 for set of 4 no pain as well

m/39/6'2"/260

CFWU

365
365
385
385
390
395 (f)
385

315x10

Metcon 3 rounds
500 m
30 push ups
10 Knee to elbows

18/M/160

225
275
295
315
315F
315
320

Dead lifts

1-205
2-225
3-245
4-265
5-295
6-305
7-310 New PR
Had good form last one left knee starting to twist in
NJP
1-90
2-100
3-110
4-120
5-130
6-140
7-150
8-155
9-160 New PR Good form- last one starting to lose lumbar curve.

58/M/195 - CFWU, Back Squat Wu
- Back Squat 3x5; 200, 205, 210
- Helen, sub 500m row, 13:12
- 37 Ring Dips (25-12)

48/F/125 Deadlift 7x1; 135, 135, 145, 155, 160, 155, 165

as rx'd
135lbs
155
175
195
215
225
250(fail)
235(PR)

F/37/124
DL 1x7
185
205
215
225
235
245 (pr)
250 (f)
Been having some down wods lately... I needed a pr:)

did triples yesterday:
225, 275, 315, 315, 345, 365, 385(2) - lost grip

cfwux3
burgwux6(middle school pe class - 6 groups)

deadlifts 7x1
325-345-365-385-405-425-435(pr)

225
275
315 (poor form)
315
335 (poor form)
335 (PR!)
345 (fail)

415 x 1 max, 420 fail

25s

Catching up today

Helen, subbed 90 seconds of jumping rope for the run.

17:05

Deadlift: I only have 275 pounds, so I went for reps.

275# 4 reps
275# 3 reps
275# 4 reps
275# 4 reps
275# 4 reps

Usually, I go heavier, but Helen left me exhausted.

CFWU3
BWU with 45
DL WU 135x10,185x5,225x5

245
265
275
280
285 (PR)
285 (PR)
275 to keep form without greediness...

BGI Cert...really a great great experience. Todd and Dana--you guys are great hosts. The trainers were all great. Special thanks to Andrew, Justin and Dana for pulling me through the WPB Helen. Justin..thanks for representing for the tall guys...I guess I have no more excuses. Glen...it was awesome pairin up with you for the weekend. Stay with it...you're an animal.

325
345
390
405
415 (from here on w/ belt)
415
420 Tied PR

Gained 10 pounds in my lift since 2009-02-10...

Is that good?

275-295-315-325(PR)-315-315-325(PR)

175/185/195/205/210/215/220(f)

CFWU
situps on a steep decline
50# assist on pullups and dips
round 1 - 7 pullups and 7 dips

WOD
deadlift 1-1-1-1-1-1-1
205
225
245
255
265
275
285

I think the last 4 were all PRs - feeling strong!

Scott m/6'/48/210

250
260
270
280
290
300
315 PR

405
410
415 PR
f(420)
405
f(405)

235,245,280PR,285F,275,225,225

A day behind.

Helen
90# assist on pullups

23 mins

3March2009 Tuesday

WU: 5 min. bike; 5 min. C2; 1.5 mi. on treadmill @ 1% grade

WOD - 135/185/205/225/235/245/255

"Famous" J m/5'10"/33/155/A+/Royal Blue/Jorge Ben

135
185
185
155
155
155
155

Wasn't holding my legs straight and one of my knees made a ghastly popping noise on my way up on the second lift. Didn't hurt at all, but didn't feel like my knee wanted to do that either.

And I think I pulled my 'taint. Once again, need to know my limits.

325
315
305
295
285
275
265
225 - 8

you look good fire chief

255-265-275-285-295-305-305

Comment #103 Get a new gym!

405 x 5 495 495 515 535 535 535 405 x 10

405, 415, 425, 435 (PR), 455(F), 455 (F), 405

Got greedy on the 455s... got it up but stuck just past my knee, it would've almost been 2.5xBW. BUT extremely happy with the PR! Sweet! At least 445 next time. And my knee felt ok during the entire workout...it's not affected by deadlifts.....good to know!

cfwu x 3

went with 7 sets of 5 at 225lbs.

First time doing deadlifts, fifteenth crossfit workout, first month of doing WOD's every day. Loving it.

135x3 Warmup
145
155
175
185
195
205
215

cfwu

warm up - 135x5, 225x5

315, 315, 325, 325, 330, 335, 345 (new PR, old was 320)

I'm pulling my DL technique apart and putting it back together. Today was a tough one.

3 x 5 @ 50kg
3 x 3 @ 80kg

Singles: 120, 130, 135, 140 (poor form), 145 (f), 145 (f), 130 (f).

Fatigued at the end.

Warm-up: 5 min on C-2 rower

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

120-130-140-150-160-165-170

Happy with this as this was better than I did about a month ago. Now just gotta keep knocking out the WODs.

F/59/5'6"/134

WOD was done today at lunch, went back to the globo tonight to blow off some steam:

20 mile bike ride, 55:36 min
2.0 mile power walk, 30 min
15 min power stretch to cool down

"Barbara" tomorrow...yikes.

315
335
355
375-F
375-F
365-F
315

225
275
295
305
315
325
330

* 225 and 275 were actually a part of my warm up, but i stopped at 330... so i tacked them on to the front...

post: "DIANE" - 7:00 (PR)

f/21/5'4"/130

155
175
185
195
200
205 pr!
210 fail :(

365
385
395
405
415
425(f)
425

25/m/5'7"/160

Warmed up at 135 lbs, then did:

185 - 205 - 225 - 235 - 255 - 275 - 285 - 305 (PR)

My box does its own programming but i snuck this WOD in before "Lynne"
315x3
365
365 sumo
405
405 sumo
435 failed
435 sumo failed

Question for anyone. I can squat as much as I deadlift, and feel stronger with a sumo deadlift. Obviously there is a weakness in my posterior chain, probably hammy's. I have done squats my entire athletic life and lots of hang cleans but not a lot of power cleans and for some reason I never trained deadlifts. What are the best lifts for me to do to overcome this weakness? Will GHD sit ups strengthen my hammy's for the deadlift or should I just do lots of deadlifts?

135
225
315
365
405
430

M 38 5'10" 152#

No barbell (yet).

7 RFT: 10 DB DL, 10 KB Swings, 10 KB SDHP, 10 KB BE (RKC). DB @ 2x35#, KB @ 53#

18:01.83 (PR by 2:21.87)
20:23.70 (10 Feb 2009)

m/21/145/5'7

warm up - 10x135, 6x185

225-245-245-255-265pr-270pr-270

felt back bow a tiny bit on the first 270, then pretty bad form on the second try.

S/f

265, 275, 285, 295, 300, 300, 300

m/48/177

CFWUx1
BurgenerWUx1

225/385/405(PR)/415(F)/410(F)/410(F)/385/225

Previous PR 400 lbs on 090124 and 090210. Just missed 410 lbs - planning to get it next time. CFSB should get me there.

Also worked on snatches, muscle up progressions, and overhead squats (these skills are the weakest links in the chain for me):

Snatches, 65 lbs, 10 reps, 3 sets, Fair/Good Form
Muscle Up Progressions, Rings at 55", 10 reps, 3 sets, Good Form
Overhead Squats, 45 lbs, 10 reps, 1 set, Good Form
Overhead Squats, 35 lbs, 10 reps, 1 set, Very Good Form

Form getting better on overhead squats and snatches but I have a long, long way to go. Muscle up progressions also getting better. Have moved rings up from 48" to 53" to 55". Will keep rings at 55" until the transition is effortless.

Mom and the kids did a deadlift metcon today:

Mom
f/50/130
4 rounds for time:
Deadlift, 65 lbs, 10 reps
Box Jumps, 21", 20 reps
9:11

Luke
m/13/118
5 rounds for time:
Deadlift, 115 lbs, 10 reps
Box Jumps, 27", 20 reps
14:22

Brittany
f/10/65
3 rounds for time:
Deadlift, 55 lbs, 10 reps
Box Jumps, 18", 20 reps
6:50

Great job guys - keep up the good work!

Warm-up: 15 min Bike, CFWU x 3

Deadlift Warm-up: 5 x 135, 5 x 185

WOD

1. 275
2. 275
3. 295
4. 295
5. 315
6. 335
7. 365 PR

Beat last PR by 50lbs!!!!

M/39/6'1"/258

M/24/158/5'7"

AWU
WU - 135# x 3, 225# x 2, 315# x 1
360#
365#
375# (PR)
380# (F)
380# (F)
375# (F)
365# (F)

I don't know what happened and I'm pretty pissed about it. Maybe I started too heavy too soon so I peaked early and then by the time I got back down to a previously successful weight I was too fatigued. Either way I'm glad I got a PR but I'm pissed I failed 4 of the 7 lifts.

Day 25

My gym closed due to snow, so I had to do my own thing.

3 Rds. for time
100 Squats
20 Lunges
35 Pushups

Done in 29:50... not only did my cheat day yesterday kill me in todays workout, but my ME needs some serious work as well.

10x145,195,215,235,285,305,325,375
10x145,3x195,3x235,285,305,325,335 2/10/09
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.

10 min ellip 18/18. m/52/173.

M/18/170/70"

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!

warm up: 1hr bouldering

275-275-295-305(PR)-310(F)-295-275

135x10
225x5
315x3
365
405
435
465fail
315x3
315x3

used helen as a warmup, got 14.57

did
135-155-175-205-225-225-225

m/20/185

135x10
225x5
315x3
365
385
405
435
465(F)
315x3
315x3

255, 275, 295, 305, 315, 325, 340(f)

Compare to:
080819: 275, 285, 295, 305, 315, 325, 330(f), 325
080120: 265, 280, 295, 310, 310, 330, 340(f)
070930: 265, 275, 285, 295, 314, 319(f), 309
070825: 243, 265, 280, 290, 300, 305, 309(PR)

BGI-WPB Cert:
One word... Awesome! Such a great mix of coaches and something to learn from everyone. Love Boz's style. A special thanks to Todd & Dana. I am proud to call BGI South my "home". Truly a job well done for all of the HQ Staff.

M/23/190

295-305-310-320-325-330-335(PR)

m/39/5'4"/143

135 x 5
135 x 5
223 x 1
267 x 1
289 x 1
300 x 1
316.5 x 1 (PR -- previous best was 311)
223 x 3
135 x 10

in kg
140-140-140-150 slipped-150-155F-150F-140-140-120-120

Always love deadlift days!
315-345-385-405-415-425-430(f)

Aniz(f)
135-155-185-205-225(f)-215(f)-210

Annie(f)
135-155-185-205-225(f)-215(f)-210

M/22/185/5'10

325-340-345-350-355-360-365-370(F)

295-315-325-345(f)-335-335(f)-335

same as last time, dang! 345 was really close, but no dice. next time!

Steve M/46/175

6 rounds 300

didn't feel like pushing past 300. slightly pulled back muscle and 300 was fine.

Warm up sets: 135x12, 225x8, 315x3

405
415
425 (tied old PR)
435 (new PR!)
445 (newer PR!)
455 (newest PR!)
465 - failed, got about half way up.

greg A warmup and added PNF hammy stretches

235
255
275
295 tied PR
305 new PR
305
310 newest PR!!!

Finally able to deadlift again, haha been out of commission for almost 6 months.

315-335-355-365-375-385(PR)-395(F)

Its good to be back, and better to not to have lost strength so im with Zach, thanking the crossfit gods.

F/29/170/56kg

My DL sucks:-( I honestly dont like this WOD:-)

80, 82.5, 85, 90, 92.5, 95, 100(F), 97.5(F)

M/46/158 lbs

WOD: 155, 265, 275 (tie PR), 285 (F), 275, 280 (F), 280 (F); 265 (to not end on a fail). I guess 275 is as high as I was going to go today!

The Claw

M/31/6'3"/205

225-275-305-315-335-335-335

335lb "Glass Ceiling"

23/m/167lbs/70"
destroyed my body today, i have been out of it for a while since i was in the field but came back today and made up 4 workouts
0600hrs
started with "Helen"
55lb dumbell swings
8:57
right after i did Thursday's WOD
as Rxd
12:14

1900hrs
started with Friday's WOD
as Rxd
14:38
then went to today's WOD
max 355lbs
Barbara should be fun tomorrow!

365, 385, 405, 415, 420(pr), 425(pr), 225

as rx'd: 315,340,355,365,380,390(PR),395(PR)

last 3 lifts weren't perfect form, but hey, pulled the weight off the floor to full extension & my back feels fine...

m/32/150

Not enough weight for this, and did Diane last week. Made up my own WOD which I thought some of you might like. Kind of a Clark Kent thing.

95 lb bar for everything

25 jumping squats
5 Supermans
20 jumping sq
10 Supermans
15 j-ing sq
15 S-mans
10 j-ing sq
20 S-mans
5 j-ing sq
25 S-mans

For time. Mine was 12:05.

When I'm able to complete the benchmark WOD's and Girls as Rx'd, they come in between 8 and 15 min, so 12 felt right in line. And the same muscles as deadlifting felt worked. It was good, try it!

CFWU @12 reps

90kg, 100, 105(f), 105(f), 100, 100, 105(PR)

+ 70kg deadlifts 10 reps

41/m/176cm/72kg

130-135-140-145-150(f)-150(f)-140 kgs

PR 147.5 (last time)

A little sore in the back from yesterdays KB-swings. And maybe I used too many warmup sets. Should use 20kg increments for the warmup and 10kg increments during the workout. Next time I'll try 130-140-150.

Deadlift from blocks (about 6in) 5-5-5-5

70-80-85-90 kgs

275lbs

WOD Deadlifts 1-1-1-1-1-1-1
w/up squat therapy,air squats,
d/l 60k x10,x 2,80k x 10, 100k x5,120k x1,140k x1,

150k,155k,150k,150k,150k,150k,150k.

down on pr, but pleased to keep the power output
up at same level for all,then back down to 100k
and 120k to work on form.

295/295/295/315- No/305/315-No/305
Used hook grip, Adidas, Union gym.

m/30/bw81

170kg,180kg,190kg,200kg(PR),201kg(f),160kg,190kg

So good to finally get 200 :-)

225-275-315-335-365-385-405(f)-385

CFWUx2

CFSB-w2 Shoulder press

disappointingly, I didn't pb in the SP this week. Of any part of CFSB I thought I would make the most gains in the SP because it's a major week spot for me.

5x3

1. 43kg 2. 48 (2+f)kg 2. 47kg 3. 48kg 4. 49(1+f) 4. 48 5. 49 (f) 5. 48

12-9-6 protocol @39kg with 1 min rest in between

was unable to do the sets unbroken
12 (9-2-1) 9(5-2-2) 6(4-2)

Wod - DL 7x1

1. 288# 2. 299# 3. 310# 4. 321 (pb) 5.332# (fail) 5. 323 (pb) 6.325(f)x2 6. 323 (felt form breaking) 7. 314#

i'm spent

21/m/184

did 2 cf wod b4 this

225 (3x)
305
355
395f
385
395f
385

135 X 10 reps
225 X 5 reps
315 X 3 reps
365 X 1 rep
375 X 1 rep
385 X 1 rep
385 X 1 rep
385 X 1 rep
385 X 1 rep
385 X 1 rep
315 X 3 reps
225 X 5 reps
135 X 8 reps

Deadlifts in the am and I don't go together From here on out, I am waiting till the pm to do max DL wod's PR is 415

225
265
315
335
355
405 f

205
255
305
345
385
415
365

m/63/199
Deadlift 1-1-1-1-1-1-1 reps

267-278(old PR)-289-300-300-300-305

27/M/74"

135x10
225x5

315-335-355-375-385-395(PR)-405(PR)

f/26/105

165-175-185-195-185-185-185

160kg (352lbs)
162.5kg (357.5lbs)
165kg (363lbs)
167.5kg (368.5lbs)
170kg (374lbs)
172.5kg (379lbs)
175kg (384.5lbs)

did a small version of this before todays(tomorrows) workout

warm up + some DL
100kg
140kg
160kg
165kg, pr!
170kg, fail

and that was it...

295-305-315-325-335(f)-335 got it (PR)-295

m/25/5'10/170

315, 335, 345, 355, 365 (pr), 375 (f), 375 (f)

by fail I mean I wasn't able to lock my legs at the top.

29/m/140lb

Dead lift

225/270/292.5/315/337.5/337.5/lb

1- 125kg/
2- 135kg/
3- 150kg/
4- 155kg- X /
5- 155kg/341lb PR
6- 152.5kg- X/
7- 152.5kg/

Marisa 19/f/165lb:

180 lbs.
185 lbs.
190 lbs.
200 lbs.(old pr)
210 lbs.
215 lbs.
220 lbs. (PR)
225 lbs. fail

M/32/175
Max x1 : 425lb (PR)

340-350-360-365-365-370(PR)-380(F)

M/37/199/5'10"

170/180/190/195/200 stopped.

That's a 10kg PR!

mpc

worked up to 365lbs- ties pr

Weights in Kg:
90
100
105
110
115
120
120

205-225-225-235-235-245-255

AWESOME!!! Last month was my first time doing heavy deadlifts. Did 225. This month did 285. 60lbs in a month! Crossfit is the real deal. Thanks coach and everyone else!!

F/26/130lb/ 5'3"

75
85
105
115
135
140
150
155
165

* I have only been doing CrossFit for about 1 month

265
265
275 (f)

Tweaked my back probably due to bad form and shoveling 12" of snow all morning. With my back discretion is the better part of valor so I bailed right there.

55/65/75/85/95/105/115/125/135/145/155/165/175

Felt really good today. I have been taking it easy with the WOD's since my body has been feeling a little beat and I think that was a good thing since I smashed my old deadlift PR.

190
230
280
300
350
360PR
370PR

It felt great. I ran out of weight so I had to duct tape a few dumbbells to my bar. I know it is ghetto but I had to do it.

255
285
300-F
275
285
295-PR
300-F

Back-off set of 13 reps with 225.

M/45/5'11"/190

275-295-315-315-320-320-315

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

90kg, 100kg, 110kg, 100kg, 105kg(f) 100kg(f) 90kg, 90kg, 90kg.

Only managed my previous Pr. Felt as if an elephant jumped on the bar, could not move it.

Good Fun

18/m/165/6'

225
245
265
275
285
295
315

m/24/ 6'7" 210#

287
309
331
342
347.5
353
365

m/13/5'1/95

25/75/95/105/145/165/170

M/24/6'2"/170#

350
365
385
395
405 (PR)

I stopped there. Took the advice from the CFSB article about stopping at a PR even if it's before the rx'd number of reps. Rested for about 10 minutes and did some muscle-up technique work.

not much time

KG- 150,160,170

Did CFT on Saturday so I decided to do Snatch 1-1-1-1-1-1-1

85-90-95F-85-90-95F-95

check out the video:

http://www.vimeo.com/3446080

Burgener W/U x 3

385
405
425
435-f
435
435
440

GOOD LIFTS AS RX'D

38m/6/183

385.395.405.415f.415f.dnf (lower back)

295
345
375
395
405
415 pr-form slipping
395

the 400m/backext, 400m/kb definitely primed back for this one. definitely felt stronger in spinal mm.

275 (pr)
275
275
275 (f)
265
265
265
275 (f)
265

34/m/200

Back still ailing from long drive - 20 lbs under 1rm
first set 335x1
last set 385x1

22.m.133.65"

as rx'd
255, 255, 255, 255, 255, 255, 255
*working form

Last Time:
285, 285, 285, 285, 285, 285, 285(PR)

29/m/215

365
385
405
425
445
455
465

30/m/156/6'1"

135
155
175
195
215
235 -- PR
245 -- PR

7 x 305 (all the weight I have)

32/m/188/5'9

155 x 5
155 x 5
155 x 5
155 x 5
195
215 (PR)
215

21m175

CFWUx3 plus 135x5 warm-up

225 245 265 285 305 315 325(F)

48/m/190

385/405/415pr/385x3/385x3/365x3/365x3

225 warmup 5 reps
315
315
335
335
350 grip failed
350 grip failed
335
315

165,175,185,195,205,215,225

M/39/150

385-385-405-415(f)-405(f)-385-385-365-365

Grr. Going for 305 (which I did in threes a couple weeks ago) I pulled a muscle in my left low back. Uncool. I'm very disappointed. And it hurts. I must've made a mistake in my form.

315-335-355-370-385-390f-385f-365

Previous PR was 365, so I added 20 lbs today. I'm within sniffing distance of the 400lb mark, which has been a goal for a while.

28YOM
5'10''
190#

WOD as Rx'd:

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

Warm-Up:
50 meter lunge
10 push-ups
100 meter run
10 air squats
50 meter run
20 SDLHP
10 Back Extensions

WOD as Rx:
225/315/335/365/385/405/415

50 Burpees for time: 4:10

Almost met Mr. Pukie today

m/19/151

WOD - 315 / 315 / 315(fail) / 315 / 315 / 315 / 320 (used Barbara for warmup--no PR today)

[50y/m/11st12/70"]

Did this with "switching grips".

140 kg/308 lbs (with left hand palm forward)
150 kg/330 lbs (right)
155 kg/341 lbs (left)
160 kg/352 lbs (right)
165 kg/363 lbs (left) - = previous PB
170 kg/374 lbs (right) - new PB
Failed 170 kg (left)

Does the seven reps include failed lifts, or should I have dropped down to a lower weight that I could complete for the last rep?

Stuck at 415 :(.

315,355,385,405,415,425(f),315x5

245, 255, 265, 275, 275, 275, 275
(46,35)

worked up to a single of 460 which is a 5 lb pr and got it fairly easily. Then went for 475 and couldn't get it.

also did some oh presses. 3 sets of 3x155

m/31/5'11/177

365
405
415
425
435
435
435 fail
405 fail

5 x 135DL
5 x 135DL

then

185
195
205
215 (pr)
225
235
245

My back was really shot today, not sure why.

315
365(PR)
375(f)
365
345(f)

I was done after that, form was suffering and I didn't wanna mess my back up.

I'm happy about the PR, but I was aiming for more. It's gonna be harder to get to 400 than I thought...

M/40/190

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

355
365
365
365
365
365
365 (f)
345

365-385-385-385-385-405-425

M/30/195/6'2"

Once in the gym, I though the wod read 5 deadlifts...wishful thinking. Either way, all I could muster was:

115 x 5
285 x 3
205
205
215

Is it just me, or is deadlifting a bit easier on the shorter folk?

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

m/43/211

as rx'd

135/225/315/365/385/405(f)/405(f)

385 is a pr, should have tried 395 before 405.

In Kgs
130,135,140,`42.5,145PR,147.5f,147.5f
15Kgs to 2x bodyweight.... Will get there someday soon!

CFWU x 3

1. 275
2. 285
3. 295
4. 305
5. 315

Then did 5 sets of 5 Wieghted Deadhang Chins with +10lbs. Focused on slow controlled movements and maximum muscle contraction.

Overall: Finally pulled 3 plates a side which Im super pumped about. Almost at 2x BW. 350 or bust by the end of 09.

CFWU x 3

Wod:

1. 275
2. 285
3. 295
4. 305
5. 315

Then did 5 sets of 5 Wieghted Deadhang Chins with +10lbs. Focused on slow controlled movements and maximum muscle contraction.

Overall: Finally pulled 3 plates a side which Im super pumped about although I think I could have added another 10-15lbs. Almost at 2x BW. 350 or bust by the end of 09.

Deadlifts. Rx'd as 1,1,1,1,1,1,1.

80
85
90
95
100*PR
60x15
60x15

CFWU x 3 Std

#135 x 3 warmup

205
225
245
265
285
295
295
300

Ring dips and pullups; TDY HMN AFB Gym

M/24/180

315
335
365
385
395
405
415(PR!!!!!!!!)

Last one was brutal!!!!!

m/6'/182

308-318-328-338-348-352-362(pr)

115
135
155
175
195
215
225

26/5'9"/138(63kg)

85-90-95-100-105-110-115 kg

PR by 6 kg!! Still working on the double bodyweight deadlift...

100
130
150pr
160 failed
150pr
130
100 x5

28 m 176 (hence cow for me, Mardi Gras wrecked me but it was fun!)
deadlift from yesterday
375-380-385-395-400(ties PR)-405(FAIL)-375-385

F/41/130

190-200-210/PR-215/F-215/F-200-200

33/m/160

225
250
250
250
260
275
275

In lbs. as rx'd:

225
275
315
365
405
425
445

Then 225 x5 for a little extra bloodflow. Gonna be sore in funny places tomorrow.

250, 255, 260, 265, 270f, 270f

185x3, 205x3, 225, 245, 285, 315, 405(f), 365, 375(f)

265
275
295
315
335
345
355

365
370
375
385( last PR )
395 (F)
390 (PR)
385

m/28/5'11"/165

245
265
275
285
295
305(pr)
315(f)
295

m/22/6'8"/210

my second week doing crossfit and havent slept so good in a long time as i have for the last two weeks.

225
290
310
330
330
330
330

315-365-365-365-375-385-390f

34/M/6'1"/211

365
405
425
445
465
475
485 (PR)

32/m/#230
365/405/425/445/465f/465f

27/m/76kg

Subbed due to injury:

95(x1)
100(x1)
110(x3)
115(x3)
120(x5)
120(x5)
120(x7)
(kg)

Day 26

275
305
315
345 (pr)
355 (f)
345
365 (pr)

225>265>305>315(f)>315(pr)>295>275

31m, 160#, 5'9''
205, 255, 325, 375, 385, 395, 405 (410 seemed a long shot today!)

135
155
175
185
195
205
215

Now only 90lb away from PR from almost 7 years ago
Need to work on form better

205, 255, 275, 295 (fail), 285, 295, 305

At the fail point I evaluated my stance. I began in a stance similar to the SDHP with feet turned out and arms narrower between knees. Latter sets arms on outside of knees and feet closer and pretty much straight forward. I may have been able to squeeze out 315... But I wanted to leave a nice surprise for next time:)

255/315/335/355/385pr(bad form) after this scaled down to work on form 355/315

as rx'd:
225
225
235
245
255
265
275

CFSB: DL 3-3-3 at 225, 265, 295

DL 1-1-1-1-1-1 at 295, 308, 318, 345(f), 345(f), 330. gotta work on form..

m26/183/86kg

as rx"d

130kg
140kg
145kg
150kg
155kg
160kg
162.5kg

26/m/6'/170

230/280/320/340/350/355F/355PR

CFWU:
Sansom Stretch, Squats (in front of wall), Sit-ups, Back Ext., Pull-ups, Dips(5)

WOD: Deadlifts 7 x 1

Set 1: 85
Set 2: 115
Set 3: 140
Set 4: 170
Set 5: 200
Set 6: 225
Set 7: 250

Good Form. Last few sets I lifted a bit faster. Definitely can go heavier.

295, 315, 315, 315, 315, 315, 315

M/41/5'6"/167

1 x 185
1 x 205
1 x 225
1 x 245
1 x 265
1 x 285
1 x 300

Very pleased this morning. I haven't been able to do the heavy lifts for a month, due to back pain, but I didn't lose all my strength. I still managed to lift the same amount as last time and maxed out at the same weight.

225, 275, 285, 295, 305, 315, 325

315-335-355-375pr-380f-380f-380pr

145X5, 235X3, 275,315,335,365,385,395F,385F,365

Stretched between every set on chin up bars and glute ham bench. Wore work boots for stability. Found that it really helps.

Warmup 135x10, kb 35kgx10, 225x3
Singles 275,315,315,225x2,365,385(pr)

M29/5'11"/229

WOD: DL 1,1,1,1,1,1,1

Warmup

365
405
455
495
545
565
585 f (got to my knees but couldn't get my hips through)

m/40/6'0"/193

225
255
275
295
285
285
285

225# x 3
275# x 1
295# x 1
315# x 1
335# x 1
345# x 1
350# x 1 PR by 15#

due to knee injury I did deep DL with almost straight legs:

90x5-110x5-130x4-90x10 (kg)

225
275
315
365
385

135- 8 reps
225-
245
265
275
295 PR- Can easily do more but form sucks.
225

Made up on 3/4

275
325
345
325
325
325
325

Felt a little twinge right center on the 345 executed fine...form might have broke a bit The rest were definitely below 1RM.Playing safe wth the back.

RicT

M/36/67/246

Warm-Up: Squats (3x20), Push-ups (3x20), Ass't Pull-Ups (3x10)

WOD: Incline Sit-Ups and Good Mornings (21 ,18, 15, 12, 9, 6). 10:06.
Dead Lift, 225#, 5 x 5.

CFE: 5k at 90%. 28:00

Deadlift:
315, 325, 335, 345, 355, 365, 375 pr.

xfwu
bwu

285, 310, 330, 350, 375f, 375, 385

32/m/6'2"/203

315
335
345
365
365
365
335

PR is 400. Wanted to work on form.

Phil 4:13

185
195
225
245
265
275
285

24/M/185

315
345
365
385 (pr)
395 (f)
315
365

315
405
475 (PR)
475 (F)
465
455
405

100,110,115,120,120(f),115,115kg

M/33/193/6'

CFWU x 2
DL WU
135 x 10
225 x 5

315,365,395,405(pr),395(f),365,365,365

315 x 3
265 x 5
225 x 5
135 x 10

First time doing heavy deads with the Crossfit Cert duo of Mark and Sharon at Crossfit Myrtle Beach. I definitely am benefiting a lot from their instruction.

245, 275, 295, 315,(pr), 325(f), 325(f), 315

I know it was just 10 pounds but when i start the lift and hit that sticking point i just dont feel safe in trusting my form and straightening my knees through it. Feel good today so i probably should have fought through another attept at 325. Also need to remember to keep my feet closer to together and make sure my knees dont bow out. Good stuff!

M/28/190/5'9"

185, 205, 215, 225, 235, 245, 265(f), 265 (success!)

I'm just getting started with Crossfit and haven't really maxed deadlifts. I started a little too light this time, but 265 was tough for me.

M 30/ 6'2"/ 193

tied PR of 405

Haven't tried DL for awhile. Need to work on it.

I overdid the warm-up as well.

135 x 10
225 x 10
315 x 5

365
385
405 (tied)
415 f
415 f
315 x 5
315 x 5

then did BS x 20 @ 205#'s<--- HARD!!

Age: 43
174 lbs
CFWUx3

135-185-205-225-265-285-305(f)

255
265
275
285
295
315
325

Q:Felt like I was rounding a little on the final two sets. Today I'm a little sore/tight in the lower back. Is this regular? where should the majority of my soreness be felt? And If I feel like I'm rounding, even if its slight, should I stick with lower weight?

250-260-265-270-270-280-280

315
345
365
385
405
425(pr)by20 lbs!!
435(f)

cfwu x 2

wu:

135 x 10
225 x 5
315 x 3

wod:

365
385
385
395
405pr
405f
385

cooldown: 135x x10

#673- good question.

185x5
225x3
275x2
315x1
335x1

m/35/6'/165

2nd time deadlifting

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

this time: 230-235-240-245-250-255-260-265-
270-275-280-285-290-295-300-305(f)

I felt much stronger and kept going up until I failed. Big time PR. Huzzah!

M/29/6'3/175

235
275
290
305 (PR)
307.5 F
285
285

305, 305 ,315, 325, 335, 340 (PR), 345 (f)

315, 315, 335, 335, 345, 345, 350

24/m/182

225
275
315
335
355

#673 You should maintain the natural lumbar curve all the way through the lift, go flat at a push. From what I can gather If you start to round even a little you're no longer performing what coach would class as a deadlift and probably asking for trouble. I'd either go with a lower weight or abort the lift if you start to lose good form.
Dunno about the soreness though mate makes me hurt all over :)

24/m/196
475, 495, 495, 500, 505pr, 495, 475

335-345-365-375-385-395-405(f)

255, 265, 275, 285, 295, 305PR, 295

225
275
315
375
405 failed
375
375
375

I had a GREAT time at the Level 1 Cert in West Palm Beach at BGI Fitness over this last weekend!! Great Hosts + Great Training Staff + A Bunch of Fitness Monsters + An Incredible Learning Experience + Some Killer WODs = An Amazing Experience!!

Vidal, you were a great partner! We really pushed each other to that next level! And Michelle, "the muscle up monster" haha, congrats!! I knew you could do it! And Cori, congrats on your wedding and your new business!!

Thank you to EVERYONE involved in this weekend! Good times ;)

225-245-265-285-305(f)-285-295

5 hours after CFE

m 6'0 195
365/1
375/1
385/1
395/1
400/1
405/1
410/1 pr tie

385 pr

325
365
365
370
375
380
380

315/325/330/335/340/345(PR)/350(fail)

m/28/210/6'4
Deadlift max-last time 300
135x5 warmup
225
255
275
295
305
315
320 (PR)

27/m/155

135, 185, 205, 225, 245, 225, 205

I did a lot more than last time!!!

100,110,115,120,120(f),115,115

02/03/09
M/33/181/76
140-150-155-160(F)-160(F)-140-150-155-157.5

275
325
375
405(PR)
405
325
325

peaked out at 340 or so. Don't have the other weights cause the plates were listed in kilos

Vaughn in Jackson Tn. 42/165/5'8"

Here's my suck wad results. Can't figure this out. I am short and have short powerful legs. This WOD doesn't hurt me, but my grip strength isn't good enough. I drop anything over 310.

275
285
290
295
300
305
310-- Failed.

general...
28m-pa
5-8 190

250
320
350
350
385
405-fail
385
250 for 10.

STILL CAN'T GET 400!!! I CAN SQUAT OVER 400 BUT CAN'T DEADLIFT. WHAT A CROCK.

m/30/159.5

250x2, 280x2, 315, 325, 335-F, 335-F, 315-F

Deadlift has just stalled out. Very frustrating. PR is 330, and figured I could have gotten at least a 5 pound PR today.

275, 295, 315, 315, 315, 315, 315

m/26/5'8"/aprox 140#

255#
265#
275#
285#
295#
305# (pr)
315# (pr)

(21,14)

m/25/6'3"/215/
Doha, Qatar

140kilo ~ 308lbs

did 300#

m/22/218

265,287,309,319,331(f),309 ... ran out of time

315, 315, 315, 325, 335(F) 315, 315, 315

315
345
375
395
405
415
425

425 is a single rep PR for me, and the total weight lifted for the whole workout was 60lbs heavier than the last time.

Need to get more weight

7x145kg

did as rx'd
225,225,285,305,305,315,315

WU: 75 single unders, 25 doubles, 15 squats/push ups/sit ups/supermans x 2 rounds, DL 135x5, 225x5

WOD: 315, 335, 355, 365, 385f, 385f, 355, 355

I nearly had 385 locked out on the first attempt and lost my grip. I only got it 6 inches off the deck on the second attempt.

5x5 instead

315-385-395-405-405

m/29/166cm/62kg

140kg, 150kg, 150kg failed, 145kg, 145kg, 140kg, 140kg

Deadlifts

385 (FAIL)
385
405
430 (PR)
450 (PR)
405
405

finally did one correctly...95, 105, 115 as rxd

M/32/160 6'1

245 lbs
could do more, but hernia...

C-
worked up to 265 for 2 sets

26/f/5'2/130#

breakfast: run 30 mins = 4 miles

over to VCF for a warm-up full of dance-like footwork/legwork drills (shinbox!) and then a workout consisting of my greatest love (NOT)

WOD: "Karen"
150 wall-ball shots (16#)

time = 11:20

then went over to the big box for deadlifts after
run 15 minutes = 2 miles

cfwu, warm-up dls 135# x 5

WOD: 7 x 1 deadlift
225-245-265-275-285-295-305(pr but ugly as heck)

225
245
265
275
295fx3
295(PR!)
275
275

225 / 250 / 270f/ 270f/ 260f/ 260f/ 250
go 255 next time 270 too large of jump?

Mark: 225/245/255/265/275/285/295

Theresa: 205/225/235/245(iffy finish)/245(f)/240/245!

f/25/5'9/135.5

175, 195, 215, 235-f, 235-f, 235-f, 215

aaaargh. got too greedy trying for the 235 pr. next time!

M/34/190/6'2"

225
275
325f
295
295
295
295

Should have tried to go over 300 once.

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

330-335-340-345-350-355-360
------------------------------------
Compare to 090210

325-330-335-340-345-350-355

m/24/6.1/200

355-360-365-370(f)-370-375-380

pr tie. lost focus on the fourth lift.

215
225
245
265
275
285
305

as rx'd hungover

315
365 (PR)
375 (failed)
315x2
335
315x2

as rx'd
275
295
315
335
345 (PR)
335
315

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

5th week of CF but need better form/power; couldn't get 5# for PR!

worked up to a single at 315 and quit

315
335
365
405
425
445(pr)
450 (pr)- ugly, rounded back, but got to full ext. and maintained it for ~5sec.

Good 1st measurement since getting back into crossfit. 1st three sets, trying to find my max. 4th set, I peaked. 5-7 sets I reduced the max to prevent injury:
1. 225
2. 285.
3. 315
4. 365
5-7. 315.

225 lb.
250 lb.
275 lb.
325 lb.
350 lb.
380 lb. PR
400 lb. PR

second day back after a week off with the flu. 4 hours sleep (kids) and a little hungover to go with a tight calf muscle but had to train at 7am to appease my wife

ended up doing 2 PRs
120kg
125
130
135 previous pr
140 pr
142.5 f
142.5 pr

then did set of 5 on 100kg to finish off.

Used chalk for the first time and am getting used to the hook grip now

Delighted with the PRs. 6 hours later am pretty sore in the groin and may take a day off tomorrow to rest up.

185
225
275
315
345
365
370 (f)
370 (f)
365

35/M/150

Max deadlifts: 315,335,340,345,350

completed on 3/2/09

33/M/180

135 x 5
225 x 3
275 x 1
315 x 1
365 x 1
375 x 1
385 x 1

Tied PR

new to CF and focusing on technique.

135x5
155
175
185
195
195
195
195

225, 245, 275, 295, 305 (fail), 275, 295, 295

275
315
335
345
355
365 (PR)
370 F

1 - 225
2 - 255
3 - 275
4 - 285 (fail)
5 - 285 (fail)
6 - 255
7 - 265

285 is my personal best...bumbed that I couldn't get it today.

135 X 10
185 X 5
225 X 3
255 X 1
275 X 1
295 X 1
305 X 1
315 X 1 (pretty sure that is a PR)
295 X 1
225 X 5
135 X 10

@233,@283,333, 333, 383f, 383f, 383f

315, 315, 325, 325, 325, 325, 315

28/m/185

365
385
405
425
445
445
445

135 x5/205/255/255/255/255/255
something to shoot for

24/m/250

as rx'd

1RM is 475

405
425
445
465
475(f)
470(f)
465

so glad to report...

230

not a PR, but my plantar's is going away & i'm picking up heavy stuff again.

CFWU and WOD as rx'd

70 kgs x 10 (wu)
1. 120 kgs x 3 (264lbs)
2. 140 x 1 (308 lbs)
3. 140 x 1 (308 lbs)
4. 150 x 1 (330 lbs)
5. 150 x 1 (330 lbs)
6. 150 x 1 (330 lbs)
7. 155 x 1 (341 lbs) PR

m/36/6'4"/97kg

110kg
110kg
110kg
130kg
130kg
130kg
130kg

83-85.5-88-91-93.5-95-100.5
Still had plenty in the tank when I racked out 105 kgs.
231 lbs PR.

As rx'd.

120
140
150
155
155
155
155

Recovering from back injury...did back squat instead; 5x1

245, 265, 275, 285, 285

225, 275, 295, 315, 325, 335, 345, 355 (failed)

CFWU
225/3 wu
320/1; 325/1; 325/0/0/1; 320/1; 320/1; 320/1; 325/0/1
M/48/184#/72"

110, made up this on Friday's rest

70-80-90-95-95-100-100 (100 sucked)
5k 25 min

Jennie: 27 F 165# 5'9"
"Deadlift"
185-205-225-235-254-255-265(pr)

male/22 yrs old/197lbs

350,405,455,475,485,495f

practice alot concentrating on keeping shoulders in front of bar (roberto). Used bumper plates to maintain min height off ground
95, 115,135, 155, 185, 205,225, 245 PR!
noticed huge increase in confidence level with heavier weight, with better form

AL bw175 - 265, 275, 285, 295, 305PR, 315PR, 325PR
JJ bw225 - 265, 275, 285, 295, 305PR, 315PR, 325PR
Taylor bw195 - 265, 275, 285, 295, 305PR, 315PR, 325PR
Ryan bw162 - 195PR, 200PR, 205PR, 210PR, 215PR, 220PR, 225PR
Matt bw185 - 195, 205, 215, 225, 235, 245, 265

Completed on 10 mar 09

cfwux3

m/41/72/175
205/225/245/265/265/265/275

f/23/63/125
45/55/65/75/85/95/100

as rx'd
ended w/ #425 pr

m/51/5'11/185

185lbs
205
225
245
265
285 (previous PR)
300F
290F

felt good going into the 300, but somehow psyched myself out worrying about mushy right knee...going to review appropriate chapter in Starting Strength

5x135
5x135
3x185
3x185
1x225
1x285 (pr)
1x285 (pr)

worked on form first few sets, last set was tough.

in kg
65
75
85
105
109
113
117

m/48/178

175X5
205X3
235X3
265
285
305

80
80
82.5
80
80
77.5
75

200 205 210 215 220 225 230

255-260-265-270-275-280-285-290

felt much better than last time, back didn't feel stiff, form felt good. used the 20kg plates instead of 45lb plates, made sure to adjust this in my weight calculation.

47/M/184
Not a good DL Day
WU
225x4
315
315
335
335
345
335 Fail
Quit

265
285
285
305
305
315
315 (f)

280, 290, 300, 305, 310, 315, 320(f)

315 lbs max

315-365-385-410(tie PR)-395-395-375 (same on all sets as last 3 times)

m/35/5'9/176

CFWU - 3. Reg reps. Superman. Burgener.
WU 225X3.
325,335,345,355,370,380,390-PR.
Probably could've got 395, but worried about grip. Little warmer in gym. Good job jerking bar off floor & keeping core tight.
2/10: 325,335,345,355,365,375,385

33 yom 203 lbs.

315-365-385-405-425(PR)-425(PR)-445(p feeakin r!)

The Reverend: M/31/200

325, 345, 345, 345, 365, 365, 365

Complete 16 MAR 09 as part of Legs. SQT 135/10,225/4;Did Romanian DL ILO DL 1x 135,185,225,275,295;Leg Press 300/10,400/5;Leg Curl 110/3/3/3;Leg Raise 155/3/3/3

225, 225, 275, 275, 305, 305, 305

205
245
245
265
275
290
305

done at crossfit with Greg watching

65 sx 5
65 x 5
155 x 1
245 x 1
265 x 1 dropped at top
270 x F didn't move
270 x 1 ugly going down
270 x 1 slight rounding at top
275 x 1 slight rounding at top. dropped at top
275 x f
275 x 1 dropped at top. solid form

keep shoulders back at top of DL. When rounded shoulders occur, rounded back follows.

305. Need more weight!

345
355
365
365
355
355
355

275
295
305
315
335
345
355

0000000000000000000000000
30/m/167/5'6"
395
415
425
425
435(PR)
435 - FAIL
395

135
155
175
185
195
195
195

Meyer- 315-335-355-375-385-395-400f-365

G-135-135-165-185-195f-185

Stocker-135-165-185-195-205-205-215-220f

44/m/166

320
330
340
350
360(x)
360(x)

stopped, felt bad from the beginning, ate way too much dinner, down 20 from PR

315
335
355
375
385
395(PR)
400(PR)

275, 295, 315, 335, 355 (pr), 365 (pr), 385 (f)

now thats a mtb course i'm down to ride

95 warmups

255
265
275
275
275
280
285

205-205-215-215-225-235-235

M 23/5'11''/200lbs

345
355
365
375
385
395
405
Haven't deadlifted since high school. I'm happy with the weight.

cfwu X 1

315
365
405
425
455
465 fail
465 fail

as rx'd

190
200
210
220
230
240
250

250 is the most weight i have

19/m/5'11"/161

A little guidance from fellow CF'trs... New to CF training & wanted to know if the design of this Deadlift Day is to both max-out on the weight side and go for speed too. If so, just don't see any posted times here? Thx for the help!

220
264
308
352
396
440
462 fail

great to be back deadlifting after so long a hiatus

go crossfit Dublin!!!!

245-265-275-275-275-285-285

295-305-315-325-335-340

185
205
225
245
255
275
295

275
295
315
335
355
365 (miss)