Do I hear 1000?

Nice

Welp, this should be interesting to say the least!

crazy.... wasn't expecting this one

Go Alena!

Ugh. I don't know if I have this one in me.

I think I'm getting too good at this. Wednesday I bet on running, today I hope for CFT and all my dreams are coming true. Tomorrow, I'm sure coach will prove me dead wrong.

Anybody want some winning lotto numbers?

Can't wait to wake up and get after it tomorrow.

That's a huge NO for me i'll hit something else...

Big hugs...FRAT RULES!!!

i don't get it. how are people gonna prep for the max weights?

I actually tried this with 1 arm last time:
______________________________
Modified Squat: 40kg-92kg-92kg (92kg = 202.4#)

Squat was with two 20# vests, One 5# DB with a 40 kg Kettlebell on a waist belt (wt between quads), and a 32 kg Kettlebell held at the rack position with right hand, for 2 singles.

1-arm DB Shoulder Press: 50#(5)-60(3)-65(3)-70(3)-75(3)-80-85-90 (40.8kg = 90#)

1-arm Deadlift: 65kg(3)-105kg-125kg-137.5kg (137.5kg = 302.5#)

Total: 270.4kg = 594.9#

Comment #268 - Posted by: Herm @ NORCAL Qualifier (CF Los Altos) at March 10, 2009 2:01 PM

i'm in. hoping to go PR on squats. this will sit nicely before the 5k run. back soon kids

awesome.
the thing i love about crossfit is how i improve everytime i train.
cant wait to do this and compare to last time. feel like im guna decimate my deadlift PR

I am not sure my hammies are ready for this tomorrow... I am still rather sore from my 34 minutes of tabata runs at 7% incline and 7MPH!

My 45lb plates at home only have about a 13" diameter. I'm wondering if I would be able to deadlift more with regulation sized plates since I would start about 2" higher from the ground than I normally do. Any thoughts or insights are appreciated.

I want a 235 back squat and 100 press. Got 98 the other day.

I just want my deadlift back where it used to be!

Ok, so I'm new to Crossfit and just watched the "Teeter Totter" clip. I agree that the Crossfit program and the Paleo Zone diet is the best way for ME to achieve maximum fitness.

However, the clip seems to argue that it is best for everybody. Is Nicole stating that NFL football players should be on the Paleo Zone if they want to be the best they can be? I know an NFL football player and he eats more than 25 blocks a day. He also can do Crossfit as well as any Crossfitter...and I wonder if any Crossfitter can do what he does. Personally, I think I have a legitimate chance of being killed if I did what he does, because I lack neck stength, as well as many other things.

Should Michael Phelps abandon his 12,000 calorie diet and follow Nicole's advice for the next olympics if he wants to be "fit"?

Coach, I love the Crossfit program and feel very fortunate that you share your knowledge with all of us. But can anyone share their thoughts on the issues I am having trouble grasping?

Thanks All.

Jay 29/6'/178

Time to either take a dump or get off the pot! The RRG is calling your name and Crossfit needs your help NOW!!! Enough with the whining about the bad economy and tight times. Shell out the loot to get this thing up and running before any more lawsuits are filed!! Crossfit needs your help.

You have taken, now it is time to give!!!!

#7: I bet tomorrow is the filthy fifty. Any takers?

I'm dying to know the wod's from the australian regionals. Did I miss them being posted somewhere?!

Thanks....

There were a lot of great inputs on my question yesterday as to "Why do you work out?" Not necessarily why do you CrossFit. The basic question might even warrant some more discussion on another rest day! But I'll throw in my two cents:

Why I work out (my fitness vision statement)

My primary workout goal is to remain functionally active, capable and unintimidated, across broad time and modal domains and demands, relatively pain free, for as long as I might live. A secondary goal is to potentially increase how long I might live.

What’s req’d for primary goal accomplishment:
Remain relatively flexible
Be fall tolerant
Minimize chances of fall
Minimize bone-density loss
Not become overweight
Not cause work-out related injury
Minimize physical injury recovery time
Maximize the percentage of body parts that are “in shape”, i.e. that could withstand being subjected to a rigorous test and not fail

What’s req’d for secondary goal accomplishment:
Reduce stress
Have restful sleep
Increase self-confidence
Increase feeling of self-worth
Maintain optimum weight
consume healthily
Everything in moderation
Be happily married
Maintain a positive mental state
Stay mentally active and challenged
Be part of social community
Remain active

Additional reasons I’ve had (in past phases of life):
- Helped me (better) withstand the physical rigors of flying tactical jet aircraft.
- Provided an “insurance policy” to better cope in case I ever had to eject out of my jet (and potentially in hostile territory).

The reason I CrossFit to fulfill my vision is because I haven't found any other regime that can check off as many off my requirements....

(and the "being happily married" started with "chicks"....:-)

Dave T.

Jay #16: Those guys you mention are specialists. They have one sport to train for and they do it at an elite level. As crossfitters our specialization is not specializing; therefore our dietary requirements can be more general and broad so as to prepare us to handle anything at a near elite level. As soon as you narrow your focus to one particular sport you will then need to tailor your diet to be more specific to the needs of that particular sport. I think that most crossfitters would agree that in order to be the best of the best at any one sport (unless of course that sport is crossfit), the training and dietary needs to achieve that world class level will differ from the standard crossfit regimen. The sacrifice though is that while they are the top of the game at their one sport, they probably would get killed at a number of others (i.e. a power lifter running a 10k). So I think the important thing to keep in mind is that those guys you mentioned are at a completely different level with much different goals. Everyone can be a crossfitter but not everyone can be the best swimmer in the world no matter how hard they train.

Ingrid, follow this link. It's toward the bottom of the page.

http://www.crossfitfx.com/index.php/Events/Comments/australasia_regional_trails2/

I'm going to do the first two workouts this sat. see how I measure up to mr. commando steve.

Blanks, put your weights on a 2" platform, see if you can lift more. Exercise your creative thinking capacity as well as your strength capacity at the same time.

#16 Jay

If your NFL friend is a kicker, then yes there are crossfitters who could do his job. If he is anything else, then probably not.

1100?this and other mysteries will be answered tomorrow!

#16 and 21. I agree with you 16 on this. I think Crossfiters can come off with an Elitist type attitude, and that this in the best way to work out. It has many advantages, and I continue to do it, but it is not always the best for everyone. It took me some time to realize this when I would work out at the Globo gym, and see the women going on the Treadmill for over an hour, and then the bike machine, followed by the "yes, no" machine. I would get so frustrated watching these "sheep" as I thought of it. They don't know the gospel of "Coach", and there life is that much more empty. But I grew, and learned its not like that. Living in one of the fatest cities in Texas, I am glad to see them doing something. Not all people are strong willed enough to carry through Crossfit.

The Zone diet is not for everyone. Some people like the Abs Diet, some like Atkins, but after trying several, you learn what foods are bad, and what are good. Its for the greater good. #21 talks about when ever you specialize in something, you have to specialize to that sport as far as nutrition. Food is food, and Energy is energy. If you burn more than you are bringing in, eventually your body is not going to function properly. The zone is probably great for me, or Joe the plumber that has been Crossfit'n for two years. But for these Crossfit "Elite" competeting at the Games, at some point they may be consuming just as many calories as the Swimmer or NFL player. The High Protein, Low fat type diet is not new, and many professionals follow it. So regardless if you want to be a Jack of all Trades, or a Master of one, if you use more energy, and consume more calories, your intake is going to have to go up. There is no differentiation between Elite athlete and Crossfiter.

Comment #9 - Posted by: elliottw and others:

This WOD is posted in BLUE. It is a link to a more detailed description of the Crossfit total.

Going to try to break 1000.

"Why do you work out?"

Comment #20 - Posted by: Dave T. at April 9, 2009 8:29 PM

Well done, Dave. I think everyone should revisit this question periodically. Thanks for the encouragement to reflect inward.

To anyone who thinks that crossfit recommends exactly 25 zone blocks for optimal performance. Somebody correct me if I'm wrong, but isn't that a general guideline. I can't imagine anyone is naive enough to say that one diet is optimal for everyone. I'm 27 and weigh 195 and have a hell of a time keeping weight on. I have always had a fast metabolism, but I know guys my size who have a really hard time keeping their weight down. I think diet is too personal and everyone has to experiment a little bit to find out what is right for them. I started with something that resembled about 25 blocks and lost 8 lb. in three weeks. I upped my calorie intake a little bit and have found a zone based diet that works for me. I'm maintaining my weight where I want it, i'm sleeping great, recovering quickly and making huge gains on my WOD times.

Anyone please correct me if I'm off base. I'm really into nutrition and love to hear good advice.

Anybody have good ideas on how to cure / rehab an injured calve muscle? Injured it on the last round last 2 box jumps on the rebound.

Been icing. Plow through it? or take it easy?

Steve

not too excited about this one.. dont like the 1 reps casue I can't do a whole lot of weight lol but ill get it done and maybe go for anouther 5k and max push and pull ups too...

Dennis

SWA,
TAKE IT EASY!!!!!!!! let it heal, i would suggest plowing through it only if there was a tiger chasing you.

Interesting discussion on nutrition... I'm preparing for the Rocky Mountain Regionals and my diet doesn't quite fit into the standard "Zone" or "Paleo" labels. I think they are an excellent starting point though. On a different subject entirely... I think I should make a trip to Australia! HA!

BrandonB

no Pr's today on CFT

SP: 82.5kg - 181.5lbs
BS: 110kg - 242lbs
DL: 160kg - 352lbs

Total = 775.5

5 min rest then 5k run

24:44

Legs were pretty fatigued but its done

BTW - Taz looking good up that sand dune. mst have been first round !!!! Us Aussies aren't that bad after all hey?

i'm liking the pretty crossfit ladies :)

Two PRs today. Feeling good.

BS: 68kg(PR)
SP: 34.5kg
DL: 110.5kg(PR)

Today's also the first time I've actually had more weights available than I could deadlift.

F/33/62kg

Oh yeah this is all me,
BS 360
SP 265
DL 535
TOTAL= 1160
GET SOME OF THAT!!!
ARMY STRONG...I SAY HOOAH!!!

I was just walking down the hall at work wondering how much my total will have gone up. Joe C.'s abilities must be rubbing off on me. Time to break 700!

Thats impressive.
BS 365
SP 160
DL 390
Total=915
I felt pretty good about these till I saw the soldiers. Hats off to you man. Your a beast.

P.S. Thanks to you and all those serving in the armed forces to keep us safe.

SP 225
BS 480
DL 540
Total 1245 PR overall but the best about it was i was escorted out of the gym by PMO for excessively dropping the weight.... 3,2,1 Go

These god damn soldiers keep on beating me! hahaha
BS 365 PR
SP 255 PR by 20lbs!!
DL 510... are straps considered cheating???
Total=1130
age 17, 180lbs

first CFT

BS - 90 kg
SP - 45 kg
DL - 110 KG

Lizzie:
BS - 50 kg
SP - 25 KG
DL - 40 KG

BS 235 lbs
SP 105 lbs
DL 215 lbs

Total 595

The dune run is a *fantastic* workout, bravo to the Aussie qualifier being able to inflict that.

Was it really necessary to mark a capital "F" on the ladies to identify them as females?

4th WOD 1st CFT

M/30/6'4"/313/bf%30

BS: 286#
SP: 132#
DL: 330#

total: 748#

I think this is pretty good for a start.
Denmarrk will catch up with you.

3-2-1-GO

#43 - I love it! uh nice total as well

DL 245 (PR)
SP: 145 (PR)
BS: 235

Highly recommend getting a copy of Starting Strength for anyone looking to improve techniqe on the basic barbell lifts.

BS 305
SP 175
DL 335

CFT 815

I probably should not have tried this workout ...
Squat - 185lbs
Nearly died on 205 failure - I have to practice unloading with lighter weights before next time. I have a rack without a safety bar.
Shoulder press - 115lbs (failed on 135lbs)
Deadlift - 205lbs (maxed out my weight set - did 5 reps easily)

First CFT
BS 195
SP 105
DL 265

First CFT
BS 195
SP 105
DL 265

Practiced form with broomstick.

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Whole workout only took like 5 minutes so finished up with some wrist curls.

Good thing about paleo-zone is that i do not have to make any changes for Passover...wahooo

my flippen university gym is closed for this week over easter so i have to improvise with the use of trees and dorm rooms..

Is this even advisable for someone with spondylolisthesis or should I do one of the "girls" instead?
Stephen
M/25/135/5'9"

Squat: 150-170-180kg failed (did not go deep enough on any one of those, 180 a joke attempt...)

SP: 75-75-80kg

DL: 150-170-182,5 kg PB!

Is your spondylolisthesis stable, dont worry about it.
Toralf, Chiropractor...

M/40/190

"CrossFit Total"

Back squat, 335
Shoulder Press, 165
Deadlift, 385
Total = 885

"Total 1245 PR"

Comment #43 - Posted by: Terrance G at April 10, 2009 12:17 AM

"Total=1130
age 17, 180lbs"

Comment #44 - Posted by: Peter A at April 10, 2009 1:16 AM

Monsters! I think you're both knocking on the "Elite" status door according to Mark Rippetoe's CFT ranking chart. Great work!

Peter, 1100+ is almost too good to be true for someone that light and young. Outstanding!

This is going to be my first one. Getting it done tomorrow keeping form in mind on everything.

#32 take it easy...I put a knot in my calf last summer jumping rope and it took a good 8 weeks before I could jump rope or run. My chiropractor worked on it with massage and ultrasound.

CFWUx3

Back Squat: 220 PR
Shoulder Press: 95 tied PR
Deadlift: 255 PR

TOTAL: 570 PR by 20 pounds from 1/24/09. Did not do total on 3/10/09 due to right shoulder.

C'MON EVERYONE! JUST PICK UP THE WEIGHT-3-2-1 GO!

m/33/166

BS 315 -- Issue: was very attentive to form...almost in a worrisome way
SP 155
DL 315 -- Issue: tough time holding the bar...recommend wrist wraps?

31/m/5'10"/210

BS: 335
SP: Skipped because I am still resting my injured shoulder
DL: 365

I wasn't feeling it this morning.

3 Rounds
500M Row
Body Wieght Bench 30Reps

19:42

S.P. - 150
D.L. - 370 (PR)
B.S. - 365

I certainly did not feel any love today. In fact, this morning was a struggle to get through from start to finish. I started CFE about two weeks ago in prep for a sprint marathon. I am still tweaking my diet, but haven't found the optimal block combination just yet.

CFWU x 3

BS = 290 (130kg)lumbar rounded at 295
SP = 140 (64kg) Couldn't stop PP above 140
DL = 355 (161kg) 360 was too UGLY for consideration

CFT = 785

BS = (115kg)
SP =(65kg)
DL =(125kg)

I need to buy more weights

28/6'8"/216

930

BS-345 SP-180 DL-405

Hey all...psyched because this is my first comparison.

Last time I did DL: 255, SP: 135, BS: 200 Total: 590

What should I be looking for a month later?

m/31/5'9"/169

BS - 285
SP - skipped due to time but did 140 on monday
DL - 335 (down 25lbs)

Had a bad day, didn't feel fresh and felt beat down!!! Legs hurt and brain was out to lunch! Maybe next time.

Back Squat- 315 PR
Shoulder Press- 160 PR
Deadlift- 380 PR
Total- 855

Kelly's shoulder mechanics video was great, thanks.

I have had a winged scapula for several years now and have not been able to fix it (diagnosed at least 5+ ago, and there was a large amount of atrophy by that point, so who knows how long ago it started).

I always wondered if a background in swimming might have made me predisposed to it (imbalance between front and back), including the postural tendencies that Kelly indicated, since I can't recall any particular trauma I might have done to that shoulder.

As a result of the winged scapula, my shoulder remains "off the shelf" and leads to overhead instability & grotesque compensation by other muscles. On top of that, a winged scapula means I can never be truly set up for a deadlift, or pull evenly on a clean etc. Handstand pushups have always been out of the question.

It's been frustrating to know that, although I've been hooked on Crossfit and garage gym'ing it since 2003, I've never really gotten the full dose. Anyway, just wanted to say thanks for the video.

First CFT

BS 255 PR
SP 135 PR
DL 315 PR

TOTAL 705

Hey, this CF stuff works!

25m/ 165lbs

CFT - 585
Squat 205
Press 125
DL 255

M/41/5'6"/166

Back Squat: 255

Shoulder Press: 135

Deadlift: 315

Total: 705 lbs

48/male/6'/199/week 22 CF/week 2 Recon Ron

Recon Ron week 2 day 3, so far so good. 1 set regular dips.

Am thinking of capping my weights and trying for more reps instead of constantly going heavier...I am trying to avoid injuries. So for now capping high end weights at 225 BS, 135 OHP, 275 DL.
BS 225 X 4
OHP 135 X 1
DL 275 X 2
I can do more reps with these weights but feeling lack of zip today.

We switched it up to 5 ea so we could work with some people new to crossfit that needed form work. My wrists were a little weak and my elbows from combatives last night.

BS: 205,225 wu, 225,245,255,255,275*(pr)
SP: 45, 95 wu 135,135,135,135,135*
DL: 135,135 wu, 205,225,225,245,245*

*655 best per round

BS 100kg/5 (one set every minute for 5 sets)
1-arm SP 70#/5-5-5-4-2 (one set every minute for 5 sets)
1-arm DL 100kg/3...stopped due to a bit of low back pain.

Then did 1-arm snatch: 35kg, 45kg, 50kg

Hey Blanks from comment 14 - you could raise the weights by putting another plate under the ones loaded on the bar or set it up on blocks. We did this to try to help our son learn to deadlift properly. It's tough to improvise, but you just have to be a little creative. It is safe to say that you will be able to pull a lot more with the proper distance. As a powerlifter, we are always pulling weights off of the box to extend our pulling range of motion. Needless to say, we never achieve the same weights as you do with a shorter pull. Hope this helped! good luck and take care!

Well I'm feeling extremely rested after taking a day off for once so I may see if my fellow training partners are willing to push it to the next level and throw some more stuff in there after the max outs just for s&g's, cuz they cant beat me on a 1 rep max on anything haha. Might as well change the name of this workout to I Win!

Cant Wait to see how this goes today..IM PUMPED!!

lots of CFT logged inside logsitall.com - age brackets, photos etc. posted on logsitall home page.

Median all: 750#
median women: 465#

U19: 650#
20-30: 760#
30-40: 755#
40-50: 735#
50-60: 635#
60+: 670#!!

Top women:
Position Pounds Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Adrienne H Photo 655 F 26 155
[2] Kristan Clever Photo 655 F 27 130 CrossFit North Hollywood
[3] Tavonna Bennett Photo 615 F 25 0 CrossFit Flathead
[4] Jodie Wells Photo 606 F 35 138
[5] Heather Keenan Photo 605 F 33 128 CrossFit New England
[6] Jamie Chan Photo 599 F 26 0 BTB
[7] Madeline Clark Photo 595 F 28 175 BGI Fitness - South
[8] Laura DeMarco Photo 594 F 34 150 CrossFit Rx
[9] Mariah Provost Photo 580 F 28 125 Crossfit Dahlonega

60+
Position Pounds Gender Approx. Age Bodyweight CF Gym Affiliation

[1] Mike Robinson 740 M 63 190 Crossfit Results
[2] Mike Erickson 670 M 61 157 Diablo CrossFit
[3] john zeszotarski 500 M 60 150

r people warning up before attempting this? I might pop my damn backout!

bs-285
sp-155
dl-365

cft+805

CFT 885

Back Squat 325

Shoulder Press 150

Dead lift 410

I'm pretty stoked!

New to the comment posting but have been using Crossfit for about 5-6 weeks. Already dropped from 222 lbs to 210 lbs and scored a "Excellent Medium" on my Spring PFA. Run time was 40 seconds better than my time while I was stationed at Macdill AFB.

Okay here were my results:
BS: 315 lbs
SP: 140 lbs (used 70 lb dumbbells instead of bar)
DL: 305 lbs

rested 5 minutes then ran 5K in 26:00

BS: 225
SP: 115
DL: 195

These god damn soldiers keep on beating me! hahaha
BS 365 PR
SP 255 PR by 20lbs!!
DL 510... are straps considered cheating???
Total=1130
age 17, 180lbs

Comment #44 - Posted by: Peter A at April 10, 2009 1:16 AM

I'm not trying to hate, but is that a shoulder press or push press/jerk. If its a shoulder press then man you are a beast! All your other numbers are impressive as well.

BS: 395
SP:170
DL: 405

CFT:970...1000 seems so close yet so far away

bw 165

subbed front squat
250x1x6

550 (BS 195/Press 90/DL 265). 3.19% BW.

%51 Mike: Do you let the bar roll off your back and step out in front of it? That's a pretty good way to dump it.

28 female 173# 74"

25/m/5'11"/205ish

Sq - 315-365-385f
Pr - 170-185-195
De - 425-455-470f

1015 total...PR by 60 lbs

BS: 335
SP: 185
DL: 335

855

There is some monsters posting on here I gotta shoot for a grand aaaaaahhhh.

BS 185
SP 90
DL 275

CFT 550

I would have posted this on the rest day, but just found out about this yesterday. I apologize if this is old news to the community. I know the Cross Fit community supports the troops and has a huge SEAL following. I also know Cross Fit community has a lot of dog owners as well. So I hope this strikes a chord

http://www.spca.com/press/item/88 (SFW)

The fact that "Dasy" was a service dog for the decorated and wounded Veteran SEAL Marcus Luttrell only makes the story more tragic and disgusting.

BS 370 (PR) Was a little nervous since I had a lipoma surgically removed from my right shoulder on the back one week ago and still have the stitches.

SP: 170

DL 430 (PR)

Total: 970

m/35/212/5'11

Cindy
As many rounds in 20 min of:
5 pullups
10 pushups
15 squats

20:08
13 rounds + 5 pullups.

Will do CFT this afternoon.

M 68"/165/40

Squat: 329
Shoulder Press: 116.5
Deadlift: 329

CFT: 774.5 (PR!)

255 squat
165 shoulder
235 dead
655 total

345/170pr/460pr 975 total

Squat- 115kg (PR)
Press- 65kg
Deadlift- 160kg
340kg/ 748lb.
I'm pleased with my squat and press, but my deadlift has been 160ish the whole time i have been crossfit. I will work harder to reach the promised land of a 2.5x BW deadlift, which is around 185kg

BS 365 failed at 375
SP 185 +20 pr
DL 405 -45 failed at 455
955 -25

f/27/145

bs-145
sp-60 got 65 up but dipped a little
dl-165

total-370

26/M/175

BS 385
SP 165
DL 385
935

I'm coming off a shoulder injury, so I don't want to push it too hard on that exercise.

CFT Results

BS: 275 (no progress on 3CFTs
SP: 145 (PR by 10, + 30 from last CFT)
DL: 360 (PR by 20, +20 from last CFT)

Total 780 (PR by, +50 from last CFT)

What is up with my squats not moving?

30yo 170lbs 5'6"
BS 370 PR
SP 185
DL 420 PR
T 975 PR

23y/m/168lbs/5"10
135
265
315 PR

GEEEEZ whats with all the liberal messaging on yesterdays board,,,for the love of god just post times...On second thought no keep posting your liberal views,,I seem to post better times after I read your liberal nonsense,,,really jacks me up!!!!Lock and load baby

BS: 275
SP: 165
DL: 395
Total: 835

Finally went to a podiatrist to look at my foot. It's been 5 months and am tired of not being able to do any running or jumping. But now looks like I won't be able to do any weighted lifts where I am on my feet, deadlifts, squats and shoulder presses included.

Going to be really limited for awhile, hopefully only six weeks or so.

So today I did weighted pullups 7x1
10
12.5(f-about 3/4 way up)
12.5(f-almost but not quite)
10
12.5(f-again almost)
10
10

BS:300
SP:150
DL:435

Total: 885

M/50/5'11"/174

front squat 195
shoulder press 117.5
dead lift 325

I do front squats instead because the knees like them better than back squats. PR's on all three. Total up by 37.5 pounds.

Been Cfing for about 6 or 7 months. What's the standard on shoulder press for Cross Fit Total? I'm seeing some monster shoulder presses, and straight out call BS that there is no bend in the knees. Is it overhead any way, or no bend in legs. Thanks in advance for the reply.

Stayed out to late red wine!! Still managed to get PR!

BS 165lbs PR
SP 80lbs
DL 200lbs PR!!

445lbs I will take that! Shoulder hurts a little

M/36/5'10"/183

First attempt at CFT.

Problem: We only have 225# of plates in the garage gym and I KNOW I can deadlift much more than that. So we added bench press to compensate.

BS: 195# (could have gone heavier, but not experienced enough to dump the bar safely)

SP: 125# (PR!)

DL: 225# (That's all the weight we've got!)

BP: 185# (PR!)

Modified CFT: 730#

Never Quit!

BS 295 315 330F Pr is 345
SP 145 165F 155 Pr is 165
DL 345 365 375F Pr is 375
Total 835 Pr 875

M/23/6'1/180

BS: 325 (PR)
SP: 155 (-20 on PR...gross)
DL: 365 (-80 on PR...grosser)

Total: 845 (-20 on PR)

Wow. I expected a pretty descent decline in my numbers, but nothing like this. It's depressing to think about how much strength can be lost with just a couple months without going heavy.

Although it sounds enticing! I think I'm gonna go with something new today and try out a BrassRingFitness.com Full Mission Profile. If any are interested, just copy and paste the website into your address line and it'll take you to quite a few interesting workouts where each has a preset theme. It looks awesome! I'm doing the one scheduled for today, called "Deep Sea Salvage". Good luck to all who are doing the CF WOD today! =)

M/23/6'6"/190lbs

M/39/6'0"/188

BS: 265 (PR)
SP: 135 (PR)
DL: 335 (PR)

Made up the 5K today. Off my PR by a minute-need to run more.

25:10

press: 215 still cant get back up to 225
Squat: 345
Dead lift: 315 went down from last time but this time I did not compromise form at all (I think this is the better way).

195
95
185

Total: 575

Getting slightly better, but still nowhere near PR

Today was great PR on all lifts and a new CFT
925

Back Squat 335
Shoulder Press 165
Deadlift 425

Last CFT 090310
825

Back Squat 315
Shoulder Press 135
Deadlift 375

m/27/5'6"/190
BS 245lbs pr
SP 155lbs pr
DL 300lbs
total 700

I usually DL 315 320 but with the use of wraps.

33/F/5'10"/155

Just did all these lifts in the past few days, so did not do the CFT today. Numbers were:

Back Squat: 250
Shoulder Press: 112
Deadlift: 305

TOTAL = 667

didn't feel so great today:
BS:405-425F-420w/spot
SP:185-195-200F
DL:445F,440PR,445F

CFT = 1040 lbs (tied previous PR)

Next time I'll get 425 on BS.

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

#19 Ingrid

It took me awhile but i found the Australian Q's WODs:

WOD 1 3 rounds of
10 Clean and jerk 85 pounds for F
15 ring dips
20 KB swings at 16kgs
Fastest time for f was 10:53

WOD 2 21-15-9
Burpees
Pullups
400m Row
Fastest F time was 10:48

WOD 3
1200m sand dune run - ouch!!!

BS 210 up 5# from last total
SP 120 down 5#
DL 245 down 20#

Been down all week. Could blame SERE school, but that would just be an excuse.

almost back to strength I was pre-injury at 745.

Shoulder Press 130
Back Squat 245 (still weak right knee at low position.)... needa work on it more.
Deadlift 345 (coulda prob got 350 but ran out of plates)

total 720

weighed in at 158 today. 20 pounds lighter than last September. woohoo!!! lol

First CFT

M / 38 / 6'1" / 195lbs

Squat 315
Press 150
Deadlift 315

Total:780

M/34/6'/200 lbs

Squat 255
Press 135
Deadlift 255

Total: 645

m/40/6'0"/188

BS 325 [pr by 10#]
SP 155 [pr by 10#, but it looked more like a push press]
DL 315 [pr by 20#, but bad form - all back]

25/m/5'11"/177
BS=355(PR)
SP=115
DL=385(PR)
Total=855
SP killed me. 20 lbs less than PR
I love this stuff

Did this one the other day.

BS 505 (5# PR)
SP 200 (25# PR)
DL 500 (5# PR)

Total 1205

m-66-172lbs-5'10"
squat-200
press-135
dl-275

cf total 610 (new pr on all)

SP 130 (PR)
DL 285 (PR)
no squat stands, so instead of BS, I did:
OHS 120 (PR)

thanks tommyhack and lisa.

those look like great WOD's!

good luck on your wod today tommyhack!

SP- 145 (-10)
BS- 285 (+20)
DL- 370 (-35)

CFT- 800

51/M/145

BS 221
SP 89
DL 265

Total 575 (PR)

32/m/5'10"/178#

Crossfit Total:
1 Rep Max Back Squat @ 235#
1 Rep Max Shoulder Press @ 130#
1 Rep Max Dead Lift @ 285#

Total 650

My back squat is down from my personal record of 340#, but that 340# was on a Powertec machine. I have not been doing a ton of weighted squats either.

My Shoulder Press is at 130#, which is a PR by 10#. This is great to see because I have not been doing a huge amount of shoulder work. The Pull-Ups must be helping.

My Deadlift is 285#, which is a PR by 15#. Huge improvement. My only challenge was grip strength at that weight. I need to do more 225#-250# DL for multiple reps to build the grip strength.

Still nursing my piriformis strain (I think). Really kept me down on my DL.

Last time: BS 315, SP 199, DL 397 = 911

This time:
BS 335 (PR)
SP 185 (tried 205 twice and failed)
DL 225 (I feel I could get over 400 but my strain was KILLING ME, so I took it easy)

Total= 745 (if I count my last DL for comparison, would be 917)

41/m/155
squat 365
press 155
deadlift 385
Total 905 which ain't too bad for me

SP: 85kg
BS: 202.5kg
DL: 192.5kg

Total = 480 kg

M / 31 / 5'11 / 230

SQ: 425
SP: 205
DL: 375
_________
1005

My wife just finished her CFT:

F/50/5'6"/135

BS: 145
SP: 85
DL: 190
Total: 420

Better than last time.

To LT SHOULDER PRESS is what it is NOT a push NOT a jerk it's the more simple of the three press moves...you put the bar on your shoulders and clavicles and then you press it overhead NO LEGS INVOLVED just ARMS...it's simple but tougher if you push that's a fault so it doesn't count

Squat: 355,365,370(fail)
Press: 175,180,185
Dead: 405,425(fail),425(fail)

Total:955

Squat and press tied PR's, Ran out of gas for the deadlifts, 40lbs under my PR. Total PR is 990

36/m/280

BS 405
SP 205
DL 275

Total 885

M 34/5'7"/141

Back Squat- 300
Shoulder Press- 110
Deadlift- 300

Total: 710* PR

m/29/6'1/193

as rx'd

BS 330 (PR)
SP 180
DL 405 (PR)

TOTAL 915

m/29/6'1/193

as rx'd

bs 330 pr
sp 180
dl 405 pr

Total 915 pr

m/30/5'10/205

I felt really weak today for some reason, especially in the shoulder press, down 15# from PR.

BS-315(form questionable)
SP-175
DL-410(pr)

660 (245, 130, 285) BW = 153
(68,54), (4,4)

f/25/5'7/134

as rx'd

bs 220 pr
sp 80 pr
dl 235 pr

Total 535 pr

m/41/200/5'11"

warmup
50 jacks
10 pushup
5 dip
2 pullup
10 back ext roman chair
10 situp roman chair
10 squat
10 OH squat

Squat: 188 (PR)
Press: 133 (PR)
DL: 221 (tie PR)
Total: 542

I video'd the squat. Stopped at 188 because I was just barely parallel. just borderline. I also saw my knees move in a bit. Decided to quit before I got hurt. This does cast doubt on how low I was going last summer when I did SS as post-surgical rehab for my knee to rebuild leg muscle.

Video camera is must=have equipment for me apparently. I felt like I was about to touch floor..Video showed otherwise. I also haeva butt-wink issue to sort (stretch) out

I didn't think to video the press and I should have. I might have been leaning back more than I want to. Need to remember for net time.

1st CFT with proper equipment. Got a 450 last time using smith machine for squat and was limited by clean for the press.

I can't believe how long this took me. Took about 1:15 total.

Jim 49/M/165
BS: 275
SP: 150
DL: 340
Total: 785

Mark 29/M/225
BS: 225
SP: 160
DL: 235
Total: 620

M/41/6'3"/235
BS 215
SP 135
DL 235
Total 585

F/32/5'6"/177
BS 155
SP 85
DL 165
Total 405- New to crossfit. 1st Crossfit Total.

Squat: 295 (pr)
Press: 145 (pr)
DL: 400 (pr)
Total: 840 (pr)

Squat and dead lift were both a little shoddy on form, but I didn't hurt myself. I really felt great on both of them and probably could have done even more but didn't want to hurt myself. On the press, I did it straight up no cheating so I consider it a PR even though I did 145 last time.

Squat 310
SP 160
DL 182

Total 852 (17 more than last time)

SQ: 390
PR: 190
DL: 375

bs 325 (used guide rails 225 with out)
sp 135
dl 275

total 735 (635)

PR by 20#. totally psyched. I thought I would tank today.
BS 200 (pr by 10)
SP 100 (pr by 5)
DL 275 (pr by 5)
575 total. Next stop is 600!!!!

Oh yeah, and HERM - you still beat me with ONE ARM you stud you

m/35/211/5'11

BS: 250
SP: 150
DL: 335

Total 735 (previous was 760, bummer)

press 175 same as last cft
bs 405 up 20 pounds from last total
dl 430 down 30 pounds from last total
so 1010 total stayed the same weird numbers though
m 21 180 5' 9"

39/m/167

BS 225# (possible pr with MUCH better form)
SP 135# (pr)
DL 315# (pr)
Total 675#

BS: 245
DL: 365
SP: 155

Legs are cashed and I'm not sure why. Not as great a CFT as last time.

As Rx'd

BS 285 (pr) failed at 295
SP 145 (pr)
DL 385 failed 405

TOTAL 815

m/38/5'10"/170

as Rx'd

BS: 351
SP: 195
DL: 381

Total= 927

Should have got a 400+ deadlift, but my grip was completely non-existent at that weight for some reason and I wasn't using chalk which I normally do.

43yom / 148

SQ-265
SP-155
DL-355

Total - 775

Exactly the same as last time.

bs: 175 (pr)
sp: 135 (pr)
dl: 205 (pr)

515 total. this was my first cft. not too bad, getting pr's on all three.

D.J. Mansfield (32/220/70"/M), 1st time ever with CFT:

SP: 145
DL: 325
SP: 295

Total: 765

Jon Wade (33/215/73"/M) smoked me with:

SP: 135
DL: 395
SL: 315

Total: 845

Unassisted reps as per instruction.

Ran 1.1 miles to gym --> 8:34
Loosened up and warmed up with 225 on back squat

Main site WOD:
BS - 315, 335, 355, 365, 375 (CF pr)
SP - 135, 145, 155, 165(f)
DL - 365, 385, 405, 425 (equaled pr)
Total - 955

Ran 1.1 miles home

305+145+315=765

bs-315
sp-135
dl-325
Total-775

23m 6'1 185lbs
SP 175
BS-355
DL- 475
Total 1005

M/35yrs/150

175 DL
148 SP
177 BS
=499 total

F/35yr/130

120 DL
65 SP
109 BS

294total

love crossfit and will do the WOD shortly but....

why do we do this? isnt this just a big "globo grunt" thing? i mean i thought i was over one-rep-maxing.

is it just to show that by doing crossfit you get stronger than by the more routine workout?

and i actually wanna know im not trying to sound judgmental....

F/21/5'0"/ 114

SP: 60 (pr)
BS: 135 (pr)
DL: 187 (tied old pr)

Total: 382

up #30!!!

m/21/6'1/226ish

Squat: 335 (PR)
Shoulder Press: 175 (PR)
Deadlift: 415

CFT: 925 (PR)

F/37/124
Couldn't make it in to gym today where rack is, so I shoulder pressed and dead lifted- will make up squat portion on monday:
s.p.: 90 (tie pr) for some reason I seem to press better when I clean the wt. from floor rather than right from rack...?
D.L.: 250 (pr)
all I need is to match my pathetic squat pr to hit 500 total... I'm planning on a new pr, however!

Then I did the journal wod from last week:
4 HSPU
8 ctb pullups
12 D.L. 135#
16 box jumps, 20"
3 rds: 6:50
fun wod! first time doing ctb pullups- they are tough

BS 195
SP 120
DL 225
CFT = 540 (previous 525)

To answer the question about why do this workout. Best answer is same reason we do sets with 15 reps, or 9 reps, or 3 reps, and here 1 rep. Variation, functional movements, and indeed to demonstrate progress.

And by just doing crossfit, that doesn't necessarily mean you will be stronger in these lifts than other workout approaches. Crossfit is about being fitter which does include strength, but there are ways to workout that will focus on getting bigger numbers in deadlift or back squat, but not necessarily focus on elite fitness.

Does that make sense?

getting better:
BS: 325
DL: 416
SP: 165

Warm-up: 15 min bike, CFWU x 3, Burgener Warm-up

WOD: CrossFit Total:

Back Squat: 285 PR
Shoulder Press: 175 PR
Deadlift: 395 PR

Total: 855, last CF Total: 805

M/39/6'1"/245

m/42/205/5'11"

1000 (PR+45)
BS 390 (PR+25) 1st time with low bar position
SP 175 (PR +10) took about 8 seconds to lock out
DL 435 (20lbs off PR) jumped to 460 - did move

feeling awesome after a crappy month and half

23/m/5'11"/190

BS - 254 on smith
SP - 180
DL - 305 (pr)

total 739

Funny...did DL and Shoulder WOD ystd. 3 x 5 for DL, failed at 265 (3 reps), prev. 5RM 270. SP 110 (PR 120). Sooo, no CFT for me today; maybe Sunday.

May do a version of Aussie Qualifier WOD 2.

dT # 177: The CFT is a measuring stick. It's important to measure how strong you get occasionally. The CFT as a workout is also a serious CNS challenge if you follow the exact instructions, as well as a mental challenge working on 3 discrete max efforts in one session. Hope that helps.

m/27/5'5"/120lbs

Press 110lbs
Squat 275lbs
Deadlift 292lbs (woot)

Squat 215(PR) (up 10lbs)
Press 145 (down 5lbs..shldr injury)
DL 315(PR) (up 5lbs)

Total: 675lbs(PR) (up 10lbs)

I agree with LT #112, im callin some serious BS on SP#s, granted there are some monsters out there but seriously?
BS-300
SP-175
DL-345

As rx'd
325(PR)
160(PR tie)
385(PR)
Total 870(PR)

M/25/6'1/175

"CrossFit Total"

SQ: 255
P: 125(pr)
DL: 275

Total: 655

Down from 705 last time. I went up in P, but down from 275 and 315 in SQ and DL, respectively. Looking back on it, we haven't done any heavy squatting or lifting in the past few weeks. Maybe that explains why I lost a little strength in those areas.

F/27/5'0"/108
BS = 175
SP = 85
DL = 235
CFT = 495
Not my best effort on this today, just didn't have the right frame of mind at all. Boo-urns to me... Ran 7.5 km to make up for my lack luster performance.

BS: 285 (Did not push it with no spotter)
SP: 135
DL: 285

Total: 705

#112 LT,

Shoulder press should be knees straight throughout the lift. No dip before the press, as in push-press, and no dip during/after, as in push-jerk. Lots of people that post on here seem to work out by themselves at a globo, and it can be pretty hard to judge for yourself whether you're keeping to standards on shoulder press and back squat. The nice thing about deadlift is that there's usually no question on whether you got to the top position. Our standard on DL is that you can't drop it. You have to bring the bar to the floor under control to count it.

squat 200
press 105
deadlift 210
total 515

slowly rebuilding my totals.

3 sets bar roll outs
3 sets lying tricep extensions 48lbs

why do we do this?
Comment #177 - Posted by: dT

Read this article by Bill Starr:
http://ditillo2.blogspot.com/2009/03/harder-not-easier-bill-starr.html

"If you continue to train with comfortable poundages for too long, you’ll get lazy and your progress will come to a halt."

I -never- used to do singles, I never even went below 6-8 reps/set really (except on bench). I read about Bill Starr's 5x5 workout and tried it last year. Since then I'm hooked on heavy days. I started CF 4 months ago, tried singles, and love it. You really can't compare squatting 10reps to a 1rep max... its a totally different type of exhaustion.

on a side note, at globo today I was next to a group of guys doing bench for an hour-plus constantly yelling "all you!!" while spotting each other and i nearly cracked up.

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

SP 72,5 kg PR!!
BS 120 kg Feeling the fact that I haven't been able to squat for a while due to lack of a rack.
DL 200 kg PR!!

Total: 392,5 kg or 865 lbs
I think it's a new PR total for me!

M/43/185#/5'9"
Sub'd 150 20# Wall Balls 9:45
Knees still painful from lunges earlier in week. Too soon to do those after knees scoped. Did not want to max. on squats and dead lifts.

Was not really feeling it, tried to go too heavy.
CFT = 670
Squat = 240
Press = 135
Deadlift = 295

why do we do this?
Comment #177 - Posted by: dT

another related Bill Starr article:

http://ditillo2.blogspot.com/2009/02/enhancing-endurance-part-one-bill-starr.html

m/34/6'5/235ish

New to CF

BS-275
DL-275
SP-175
725 Total

ALso ran to gym and back for total of 2.2 miles. Legs are spent

cfwu x 2 (12 reps)

BS-225-225-245
SP-135-145(PR)-155(F)
DL-225-275(PR)-295(PR)

CFT-685

sp 155
dl 285 moved 315
tried repositioning bar lower on back
hurt bs couldn't get my pr

Sq 285
SP 145
DL 305

Total 735

Third CFT:

BS: 233 (PR)
SP: 115
DL: 325 (PR)
-------
CFT: 673

M/29/6'/193

SP 115
Sq 275
DL 315

total: 705

BS 355
SP 185
DL 430
970total(PR)

SQ 245
Press 155
DL 315
CFT = 715

Squat and Press are both PR. Tried for 325 on deads but it wasn't happening

what does "CFT" stand for? just started cross-fit on tuesday
sp 115
dl 335
bs 275
i'm 6' 3" 195 with a long way to go

BS: 295
SP: 155
DL: 355
T: 805 New PR !

Comment #210 - Posted by: Neil A B

CFT = CrossFit Total

m/35/5'8/151

CFT
Sq 275pr last time 260
Pr 150pr last time 135 (finally got b/w)
DL 340pr last time 335
Total 765 last time 730
Very pleased with results today.

BS: 300 (PR+35!!!)
SP: 155 (=PR)
DL: 410 (PR+5 and bwx2)
Total: 865 PR+60!!!)

Mad numbers today! Partly attributable to using weightlifting shoes for first time (pretty little Do-Wins arrived in the mail), which helped a lot on the squat, not much on the other lifts. Partly attributable to learning squat technique and finally getting it dialed in, and just, overall getting stronger.

M/200/6'1/22 been doing crossfit for about 2 months now and have seen nothing but constant growth with everything i do its not massively fast but very broad and i'm improving with 5k runs and 1RM at the same time which i have never known before... this will be my last crossfit for a while now as i am off for try outs for 3 wks

BS - 295 (PR)
SP - 155 (PR)
DL - 385 (PR)

CFT - 835 (PR)

love it :):)

m/22/5'9"/150

squat: 275
press: 140
dead: 325
total: 740 (PR)

felt pretty good bout today

m/28/170

BS- 225
SP- 140
DL- 340 pr
CFT- 705 pr up 60lbs from last month!

BS. 285 PR
SP. 145 PR
DL. 365 PR

TOTAL. 795

235 pr
155 tied pr
310 tied pr

700 pr

active rest week, but went ahead anyway.

Up 15# from 1 month ago

bs 250, dl 320, sp 150; ttl 720

First CFT...2nd week of CrossFit. I'm loving it and can't wait until I'm comfortable enough with the excercises to really push myself.

BS: 225
SP: 135
DL: 225 (PR)

BS: 335
SP: 190
DL: 410
CFT: 935 pr increase of 20lbs from last month

M/30/6'/220

BS - 300 PR
SP - 170 PR
DL - 335 Legs dead from BS

M/29/6'3/175

BS - 210
SP - 130
DL - 325 (PR)

Total - 665

Started with DL and had no gas left for BS.

Did CFT on 1 Apr 09 (going to the field for the next 2.5 mos)

Squat 320 lbs (+20 fm last attempt)
Shoulder press 160 lbs (-10)
Deadlift 400 lbs (+15)

Total 880 (+25)

F/41/5'4"/144

BS 105# PR by 30
SP 60# PR by 10
DL 155# PR by 20

Ran 1 mile after, still REALLY slow but workin’ on it!

OK so that picture reminds me so much of the best scene in Personal Best.

23/m/172lbs/70"

crossfit total
SP:135lbs
BS:265lbs
DL:315lbs
total:715

m/35/155

dl-343 pr
sp-120
bs-135 multiple reps, bum knee, couldn't max out

total 598

M/32/6'2"/190

WU: 100 double unders
WOD: 4-1-7-9 Memorial
4x105 press (did 5 sets at this incorrect weight. switched to 75 on set 6 of 9)
1x275 deadlift
7 burpees
9 pushups

9 sets for time.

WD: 5x1 @305 deadlift

m/24/6.1/197

BS: 295
SP: 155 (pr)
DL: 390 (pr)

840 (pr)

#231 continuation

WOD: 26:03

38m/6/183

bs 325
sp 165
dl 400

total 890 pr

M/24/152 GregAwu

BSquat - 295
Press - 135
Dlift - 395

Total: 825

F/29/170cm/56kg

That sand dune was a killer, crawling ahead!

bs-- 265
sp- 135
dl- 335

Total: 735
Total/BW 4.59

20/m/160

m/30/6/200

SP: 155
BS: 365
DL: 425

Total: 945

PR by 5 pounds. Pushed the limit on form, especially back squat.

bs - 205 PR
sp - 125 PR
dl - 295

Total - 625

100 Wall ball for time: 20#, 6:20

Squat: 215
Press: 145
D.L.: 255

Total: 615

M/29/6'4"/198

Squat: 245 pr
Shoulder Press: 125 pr
Deadlift: 320 pr

690

M/22/177

BS 285
SP 135
Dl 275 (failed @ 325 twice)

695 - first CFT ever :) so PR i guess.

M/30/70"/190

New PR
Squat: 405
Press: 145
Dead: 450
Total: 1000

Old PR
Squat: 385
Press: 115
Dead: 405
Total: 905

WOD - 740 (270 + 125 + 345

PR all around! [50y/m/10st12/70"]

M/45/5'11"/190

BS 350
SP 135
DL 325
Total = 810

First CFT

BS: 265
SP: 115
DL: 275

Tot: 655

M/23/5'6"/175

BS 205 / SP 115 / DL 335

Date with "Fran" today i send some flowers and chocolates but Fran slap me and abuse me!!!
Not a good day to hit Fran i past out it felt really bad

"Fran"
3:42

Last time 3:33 today i lose

M/49/151/1-1-06

Adapted from Aussie Qualifier:

21-15-9
Burpees
Pull-ups
Med Ball Clean 25#
Row (500/375/250M)

18:35

BS-225
SP-140 (PR)
DL-255 (PR)

Tot:620 (pr 'cause I have never totaled my score before haha)

BS: 325-340-350 (Tied-PR)
SP: 115-120-125 (Tied-PR)
DL: 325-375f-375f (Old PR 385)
Total - 800 (PR - 840)

Maxed out on my squat had nothing left for the deadlift. Each failed lift I got up more than half way up but with real ugly form.

Another day...

325 sq pr
170 sp pr
390 dl pr

885 pr goal is 900 total by May, well on my way.

33 yom 220 bwt

crossfit total
350
175
475
total 1000 down 25 pounds but failed on pr attempts for all three

followed w/
tabata deadlift 225lbs
10/9/8/8/8/7/6/6
total 62

As Rx'd:
BS: 295-305(pr)-315(f)
SP: 165-170(f)-170(f)
DL: 365(f)-365-370(pr)

CFT: 840 (25# PR)

Gotta run to family dinner! Will post again later :)

Squat-350
Shoulder Press-165(PR by 10 lbs)
Deadlift-415 (PR by 10 lbs)

CFT-920 (Up 25 from last time)

cfwu
row 3min

WOD CFT
bs 220 tie pb
p 125 tie pb
dl 285 pb

cft= 620# pb

oops

CFT = 630# pb

Gonna have to try this another day...decided to do some 5RM deadlifts yesterday and it's left my back sad and sore. And I gotta change the oil in my car anyways. If that's not an excuse, well, then I saved an apartment complex from burning down due to my gf's grease fire she made on the stovetop. So there.

Maybe I'll just run or do Angie or something.

Squat 315 (PR +15)
Press 175 (PR +5)
DL 375 (PR +25)

Total = 865 (45 lbs more than last time)

First time for my CF total: 275 back squat, 150 press, 315 deadlift. PR's for squat and DL. I love this stuff.

cfwu x 1

130lb shoulder press
255lb back squat
253lb deadlift

638lbs

previous:
3/10/2009
711lbs (265,125,321)
1/25/2009
703lbs (255,125,323)
10/25/2008
683lbs (245,125,313)

m/48/177

CFWUx1

Broke some PRs today:

CrossFit Total:
Back Squat, 45/135/225/295/305(PR)/310(F)
Shoulder Press, 45/95/155(PR)/160(F)/160(F)
Deadlift, 135/225/315/410(PR)/420(F)/415(PR)
875 (PR)

Got below parallel with 310 lbs on back squats but did not get down to D-Ball. Got deep enough at 305 lbs and below, however. Almost got 160 lbs on shoulder press - maybe next time.

Previous Scores:
840 (PR) 090124
820 (PR) 081025
795 (PR) 080813

The kids even joined in on the fun:

Luke
m/13/120
Back Squat, 45x5/95x5/115x5/135x5
Shoulder Press, 45x5/65x5/115x0/105x0/95x0
Deadlift, 145x1/195x1/225x0 (Almost!)

Brittany
f/11/70
Back Squat, 25x5/25x5/30x11
Shoulder Press, 20x5/10x10/10x20
Deadlift, 45x1/95x1/135x0

Brittany also did 7 unassisted pull ups. This is a PR for her! Great job kids!

Mama took the day off.

BS-170 (PR+15!)
SP-70
DL-185 (tie PR from last total, but -30 from actual PR)
Total=425 (+20 from last total)
My deadlift has been pretty weak lately.. But happy with my back squat! you win some, you lose some :)

M/24/160#/5'7"

Great day today!

Previous WOD -
Sq - (295#, 315# [F]) 315#
SP - (130#, 140#) 150# (Could have done more)
DL - (350#, 375# [F - form]) 365#

CF Total: 830# (PR by 15#)

Today's WOD -
CFwu
Sq WU - 45# x 5, 135 x 3, 225 x 1
SP WU - 45# x 5, 65# x 3, 95# x 1
DL WU - 135# x 5, 225# x 3, 315# x 1

Squat - (295#, 315#) 325# (PR)
SP - (145#, 155#(Tied PR), 160# (F)) 155#
DL - (365# (P.PR), 370#) 375# (PR)

New CF Total; 855# (PR by 25#)

Dave #20

How about just plain old looking good naked!
The way I see it, having a good PFT, being healthy, and being combat ready are just bonus side effects! Haha!

This may be a stupid question, but can you use wrist straps on CFT deadlifts?

m/5'3"/160/29

No juice today (or this whole week) shoulder problems, money stress, school finals stress, just a bad week.

I still can't press (left shoulder), so I tried to do a max rep pullup total in its place, but due to lack of adrenaline and excitement and focus, failed at that too.

pullups 26 (terrible even for me)
squat 275 295(f)
dead lift 325 (thank goodness I at least matched my last pr)
pullups 2nd try 31 (still bad, I did 32 in one set last week after the hang clean and jerk wod)

oh well, keep hitting it and my head and body will reconnect and get back in it. Stress passes, just got to push through it.

kill it crossfitters

eric gohl--nice weights keep it up, I'm gunning to get to gahanna to cheer you on bro!

s'more, rookie, playoff beard, onefastbird, herm and all the rest: do it up!

first Crossfit total!

Squat: 230
Press: 145
Dead: 335

oops 710 total

WU with 95lb hang squat clean x 10, ghd situps x 20, falsegrip pullups x 10, butterfly kip pullups x 10. Shoulder still messed up from Friday, so cna't do any extension movements with right arm. Couldn't do press today, so did hang power clean instead (completely different, but had to do some kind of lift), and was still hesitant to push it today.

Hang Power Clean: 165lb (tied pr)
Back Squat: 245lb (20lb off 1rm pr, 10 off 3rm pr)
Deadlift: 300lb (15 off 1rm pr)

Bad day, for some reason. Couldn't push it as usual.

Ryan #265. The answer is no on straps. Check out the Journal article that Coach Rip wrote.

BS: 225 (pr)
Press: 150 (pr)
DL: 335 (pr)

Total: 710 (pr)

Good Day!

BS - 235
Press - 130
DL - 325

Total - 690

thanks for the comments

M/22/170

1st CFT
SQT: 265
SP: 135
DL: 345 \m/

m/218/34/6"0

need some metcon work, so since i missed Nancy last time, I did that instead.

Not as RX'ed in 20:04. Used 65# instead of 95#.

23/5'11"/185#

press - 140
squat - 335
DL - 380

CFT - 855

m/21/165/6'

Back Squat: 175
Shoulder Press: 155
Dead Lift: 315

Total: 645

My legs are pathetic, at least I know where I need work!

Warm-up: 100 SU + 50 DU + 10 TU; OHS, 15 reps.

As Rx:
BS: 135-225-245-265-275-295
SP: 45 (injured L-shldr; still too painful to press)
DL: 225-295-345-365-375(f)

Cool-down: dumbbell shldr press (R-arm only), 6 sets of 5 reps - 25-30-35-40-45-55-70(x1); 1 minute handstand, 3 reps; AbMat sit-ups, 30 reps; back extensions, 30 reps.

BS to 11-inch box. Not sure what happened to my DL. Grip strength just not there today. Triple-unders during warm-up looked pathetic.

23/5'8"/185

Back Squat-340
Shoulder Press-155
Deadlift-365

Total: 860
First CFT!!

M/26/6'2"/221

385squat
185press
405dead

975(pr)

BS 3-3-3-3-3

165-165-165-165-185(Match old PR)

Squat 225
SP 165
DL 365

Ended up doing "Elizabeth" instead of the CFT today.

5:57 as RxD

Prepping for the Mid-Atlantic Qualifiers, so I'm trying to get my MetCon as strong as possible. I decided to film it to see if I improved on my form from the last Elizabeth I did. As always, feedback is always appreciated.

http://www.youtube.com/watch?v=ekObBS6qvK4

29/m/183

BS: 260
SP: 175
DL: DNA due to time constraints

my first CFT.

SP 155
BS 205
DL 255

615

squat 270
press 145
dl 320
cf total 735

dl and squat felt really weak today.

m/41/160

BS - 225
SP - 135
DL - 295

On vacation in Florida so I did burpee broad jumps with my 13 year old son. 4x across the tennis courts (about 1/4 mile) He was a trooper made it about 3 1/2. Who cares it was sunny and 80 degrees :)

30 yom, 185 lbs

245, 155, 300 X 3

Ran out of weight on dead lift

Anyone - I went down 50 pounds on my total from last time. Very disappointing.

Does anyone have any insight into why this might have happened? Been pretty religious about the WODs, plus some CF Endurance training.

please e-mail me if you have any info.

Thanks!

F/20/5'6"/135

BS 140 PR
SP 95 PR
DL 185 PR

Total 420, 20lb higher than 24 Jan 2009!

F/36/5'2"/108

as Rx: total 315 (PR by 10)

BS: 50-65-85-95(PR)
SP: 45-55(f)-50 (PR)
DL: 145-165-175(f)-170

#283 Zack Miller

Not bad bud. Some of those dips probably wouldn't count by my gym's standards, although everyone is different. They were definitely close. My first and only Elizabeth time was 5:37, it caters to my strengths, so you're probably pretty close. I'm sure 5:57 would beat a lot of really good crossfitters out there, not all of them.

i haven't done crossfit for about 8 weeks, this was a nice re-initiation.

squat - 255
sp - 155
deadlift - 315

total=725

not great but it felt good, next one i'm going all out. should be more conditioned by then.

m/19/150/66"

Back Squat- 6x135lbs; 4x185lbs; 2x225lbs; 1x275lbs; 1x300lbs (ran out of weight)

Shoulder Press- 4x95lbs; 2x135lbs; 1x155lbs; 1x165lbs; 1x170lbs PR (failed w/175)

Deadlift- 8x135lbs; 4x225lbs; 2x265lbs; 5x300lbs (ran out of weight so I tried to get as many as I could)

Total: 770lbs

No racks, no spotter.

Warmup: 400m @ 8.0 mph

From Crossfit Football: Tabata Deadlifts @ 225 lb : 51

Then Tabata shoulder press @ 85 lb : 64

M/41/192

SP: 145
BS: 315
DL: 315

Total: 775

My first CFT:

Squat
135x5
155x1
185x1
195x1 F

Shoulder press
45x5
95x3
115x1
120x1
125x1
130x1
135 F

Deadlift
95x5
135x5
185x1
205x1
225x1
245x1
255 F

185+130+245=560

BS 205
SP 125
DL 225

M/19/5'11"/170lbs

BS-275
SP-105
DL-315

Shoulder press has not improved for a very long time. Could be due to all the handstand work, which is improving.

SP: 170
BS: 315
DL: 335

Then for S&G I maxed out on bench press and PR'd at 305lbs! Most I've ever done and I dont even bench anymore unless it's in the WOD. It has to be due to the fact that my core is sooo much stronger now. Anyways, I'm pretty psyched about that.

BS: 320pr
SP: 150
DL: 325pr

Total: 795pr

BS 355
SP 165
DL 355

Total 875

BS 335
SP 155
DL 315
Total 805

BS 300
SP 145
DL 400

Total 845

My SP was way off today for some reason but still improved my total by 45 points in 30 days. Crossfit kicks ass either get on the line and go or get out the way and get ready to see a real workout.

222#, 108 (PR), 315

Quads are still weak from 5K and 90 minutes of capture the flag on Wednesday. BS was 20# less than PR in January, SP was 10# more than previous PR, 315 was 10# less than PR last week.

Plane overbooked so I offered to stay another day ;)

This am, a run on the beach with my sister.
Then,

4 rounds:
10 Torpedo Push ups
20 KBS, 35#
30 Squats
15 HSPU
= 21 min

Not going at 100%, taking it easy while I can b/c I am learning to cycle it better with motivation/ energy.

Then played with man eaters, BP, OHS, etc.

Erin

age 19 bw 170
back squat: 295# (easily coulda got 300 or 305 but failed at 315 twice. IDIOT!)
shoulder press: 125# pr
deadlift: 340# pr

crossfit total: 760 pr by 20#

BS 215
SP 115
DL 265

CFT 595

BS-210 pr
SP-75
DL-225

CFT=510

Would have done better with a spotter and some chalk!

BS-210 pr
SP-75
DL-225

CFT=510

Would have done better with a spotter and some chalk!

*sorry for double post...added stats

bs 309 pr
p 143.5
dl 378

830.5 lbs.

Shoulders not up to full strength and neither is my stamina because the deadlifts felt unusually hard.

Wow, that was discouraging....

First time doing any attempts at heavy today since hurting lower back at the start of February. Squat and dead lifts were particularly weak. Not only have I lost a lot of strength but my confidence is pretty shaken.

I will continue to proceed with caution and trust that I am still in the recovery stage.

Definitely looking forward to seeing more back squats in upcoming WODs.

25/m/168

squat - 355 (+35)
press - 170 (+20)
dl - 405 (+25)

total - 930 (+80)

im amped up right now. i really needed this day. i felt great in all of the lifts. cant wait for tomorrow.

First CFT

BS-295
SP-145
DL-365

CFT=805

29 yom 6'0" 195lbs

BSQ - 255 (PR by 30)
SP - 95 (PR by 15)
DL - 275 (PR by 20)

Cross fit works.

m/24/5'9"/150

Back squat - 205(pr)
Shoulder press - 135
Deadlift - 245(pr)

Total: 585 previous: 565

First day of Crossfit. Ex-college baseball player and Kinesiology Grad, who is super bored of his routine.

315(s)+245(dl)+145(sp)= 705

I'm stoked to have started with Crossfit, it seems legit with alot of evidence from Biomechanics and Ex. Phys.

Question: With today's workout, I did an active warmup (squats, pushups, core, lunges, etc) and a cardio cooldown in addition to the 1RM WOD. Is this too much? Not enough?

m/30/162

Back Squats 270(pr)
Shoulder Press 130(pr)
Deadlift 378(pr)

CFT=778

Also did max bench press 225(not sure what max was before)

Back squat-185
Shoulder press-135
Deadlift-280

Total: 600

F/30/5'6"/130
BS 175 PR
SP 80
DL 240 PR
Total 495 PR

M/24/184

As Rx'd:
Back Squat: 265 (My Back squat was not working today, really bad)
Shoulder Press: 165
Dead Lift: 425(PR) (My form sucked though)

CFT=855 (PR)

M/6'0"/168#/40

SP 125 (PR)
BS 245
DL 315 (PR)

T 685 (PR)

m/42/165/6'

BS: 265 (last time: 255)
SP: 125 (120)
DL: 325 (315)

Um, In8Girl #307...aren't those ManMAKERS?

;=)

Back Squat: 205
Shoulder Press: 110
Deadlift: 195

BS: 305
SP: 175
DL: 385

bs-265(pr by 10)
sp-160
dl-415 -(pr by 15)
=830 !! - (pr)

any one have any insight as to why my squat is less than my DL.
looking at a majority of these other posts most peoples squats are close if not greater than there DLs. not sure if it has to do with height or possible form ?

any input would be appreciated !

press - 95. (down 3 from the other day)
squat - 225
deadlift - 245

Total - 565

A little hungover and had to use a Smith machine due to being on duty at the gym. Also, still finding my thresholds.

Shoulder press
Sub Smith machine
155 lbs

Back Squat
Sub Smith machine
195 lbs

Deadlift
225 lbs (very light)

darne
bs 405
sp 175
dl 425
to 1005

chase
bs 125 pr
sp 60 pr
dl 175 pr
tot 360

first cft

46/M/6'/185

DEAD LIFT: 315
SHOULDER PRESS: 155
BACK SQUAT: 245 BUTT TO 12" BOX.

TOTAL: 615

LIFTS ARE BETTER.

LADY

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

BS 435 pr
sp 175
Dl 420

CFT 1025 PR

BS 385
SP 195
DL 405

Total: 985

BS 245 PR
SP 135 PR
DL 300

Total: 680 PR

Tied my old deadlift PR, and boosted the other two by 10 and 5 lbs. respectively. Once I double this CFT, I'll be satisfied...

Still trying to get it all back. Feeling a little weak, and I don't like it.

CF Total

BS - 245
SP - 155
DL - 335

Total - 735

Aloha,

Jordan

365
140
315

CFT - 820

First ever CFT, not bad for a newbie if I do say so myself...

BS: 205
SP: 125
DL: 275

CFT: 605

I can only get better from here.

m/42/5'5"/165

first cft

as Rx
bs 225
sp 115
dl 225

in8girl - sounds rough having to stay another day!!

decided to hit the Aussie qualifier wod today instead 10 C/J @ 85#/15 ring dips/20 KB swings @16kgs

13:28 with some assist on the second two rounds of ring dips damn those suckers are hard. And that first jerk after the kb swings wow!

Will do CFT tonight or tomorrow morning - i am determined to get my PR on SP this time!!

Back squat: 305
Shoulder Press: 155
Deadlift: 335

Total: 795

BS: 410
SP: 195
DL: 420

Total: 1025 tie pr

Ordering some bumpers this week, 420 is all the weight I have, think I could do a little more on BS and DL, but not much.

M/23/6'1/180

#283 Zach- Nice work man. Like someone else mentioned a few of the dips may have been slightly short of full, but really not bad at all. I think I've stumbled across a couple of your vids on youtube before cause that gym looked really familiar. Strong work as usual, definately a solid time for "Elizabeth". Good luck at quals.

#318- Clay - an active warmup and cool down is fine and in fact encouraged. If you take a look at the FAQ's on the left side of the main page you will find an "Official CF warmup" which is very similar to what you did today. Welcome to CF!

#328 - justjosh- actually your deadlift should be stronger than your squat. If you read "starting strength" by mark rippetoe or go to his forum on strenghtmill.com I'm sure he can give a better explaination as to why. My guess is that most people who squat more than they deadlift, really aren't doing full squats. I'm sure theres some exceptions to that but don't worry your doing all right.

m/27/260/6'4

DL 605
Squat 515
SP 315

Total 1435lbs
not even close to when I was powerlifting, but I'll take it.

33/M/6'00/183

A good day.

BS: 265 pr (Just missed 275)
SP: 155 pr tie (Barely missed 165)
DL: 395 pr

CFT: 815 pr

bs: 295-315pr-335f
sp: 155-165pr-170f
dl: 405-425f-425pr

cft=905

thx coach....pr'd in all 3

(m/21/5'6"/145)
First CFT, after about 2 weeks of CF. Was hoping for 600--alas:
Squat: 205
Press: 95
Deadlift: 275
Sum: 575

Did a fun WOD today with girlfriend:
10-9-8-7-6-5-4-3-2-1 of:
Wallball
GHD situp
Box Jump
OHS (95lb)
KB swing (1.5 pood)
Time: 19:31 and 19:57 respectively

I think I must have exaggerated weight or miscalculated or had a really great day last time.

Today

SP - 125 (and it was a barely)
BS - 235 (almost too heavy) did 245 last night
DL - 275 (didn't even attempt higher, did 285 last time)

I am befutled....all you guy's/gall's rock

3-2-1-GO

BS: 185
SP: 117
DL: 325

Total = 627

860
160/285/415

BS - 185
SP - 105
DL - 235 (PR)

525

KHANZ FREAKIN BEASTTTTTTTTTTT

M/36/509/160

SP - 160
BS - 255
DL - 405

Total - 820 lbs.

a new PR by 25 lbs., thanks to finally being able to train at a Crossfit facility - Core Elements in Grand Junction, CO.

SP: 155
BS: 245
DL: 335
Total: 735

#227~ AWESOME MEL! And, great effort with the running work too! SO PROUD OF YOU!

Not my best day today

BS:
315 (-10 from PR)
330F
330F

SP:
155 (-5 from PR)
160F
160F

DL:
400
405F
405 (current PR)

Total 875 (-10 from PR)

Kinda upset as my 1RM strength has pretty much stalled out for last 6 months since the October CFT where I hit an 880 with better form...

Welcome to the 800 lbs Gorilla Club

BS 300
SP 145 (failed on 155)
DL 355

800

Back Squat-335, 345F, 340
Shoulder Press-145, 150, 155F
Deadlift-407, 419, 430

CFT-920 PR

Back Squat
45, 135, 225, 275, 295, 315, 325
Shoulder Press
45, 95, 115, 135
Deadlift
135, 225, 315, 335, 345

TOTAL: 805
First time doing this WOD, couldn't believe how exhausting it got to be just by the shoulder press! definitely not a day to set PRs.

F/38/139ish/5'4"
BS-140
Press-85
DL-200 - tried 205 no go, didn't want to hurt myself
last time-
145
80lb press
200lb deadlift

CFWU x2

855 total

Back Squat
135 x8, 225 x6, 275 x4, 315 x2
325
335
345

Press
45 x8, 95 x6, 115 x4, 135 x2
155
165
170 f

Deadlift
135 x8, 225 x6, 275 x4, 315 x2
335
345
355 f

Back Squat - 315, 335f
Should Press - 125
Deadlift - 335
Total: 775

m/223lb/5'11"/29

back squat = 305
shoulder press = 145
deadlift = 335

total = 785

m/27/6'4"/230

Back Squat = 365
Press = 185 (PR)
Deadlift = 450 (missed 475)

Total = 1000 lbs.

26yom/6'0/205

BS 255
SP 155
DL 385

Total 795

Squat 405
SP 165
Dead 405

m/20/5'8/158

BS: 290 (pr)
SP: 150
DL: 350 (ties pr)
total: 790 (pr)

Got caught up coaching and it definitely showed in my #s. Ah well, clients come first. Much room to improve next time

BS - 316
SP - 165
DL - 295

876 CFT

Hopefully because I'm posting pretty late this just doesn't get read. I effin sucked tonite and I am SOOO pissed at myself because I KNOW I'm capable of so much better!

BS 245 Up 10# from last time
SP 115 Down 10# from last time
DL 265 Same as last time

So what da ya know, same effin total as last time 625#

I have been on the cf train since December and consistently learning and growing (thought so anyway) and then here is this WALL today. This is NOT whining, I am just pissed off at myself. So to improve I must once and far all learn how to zone and stick with it. So next time coach says its cft time I going to beat the s&%t out of it.

Ahhh. Venting feels good. I WILL do better!!

BS-255
SP-135
DL-305

CFT-695

BS: 325 (PR)
SP: 145
DL: 325

Total = 795

Used every plate I had for the BS and DL. Maxed BS, but could have lifted quite a bit more on the DL.

28/M/170

CFT

BS: 255/275/300 *PR
SP: 125/135/145 *tie PR
DL: 255/285/300 *tie PR

Total: 745 *Pr by 15#'s

4th Crossfit workout - started on Monday.

Squat - 225
Shoulder Press - 140
Deadlift - 280

Total - 645

BS: 185
SP: 105
DL: 245
CFT: 535

Still getting comfortable with the motions on some of these exercises. I tried a few reps at lower weights.

M/30/6'4"/220

BS 340
SP 160 (+15 PR)
DL 425 (+20 PR)

Total 920
Gotta get em' BIG!

M/28/5'10"/165

SP: 160 (Tie PR)
DL: 345 (PR)
BS: 310

Total: 815 lbs.

25m/200#/68"

BS-425
SP-205
DL-435

TOTAL= 1065
numbers go up.

First CFT and first time ever maxing back squat. I'm a little scared of it to be honest.

BS: 195
SP: 115
DL: 335

Total: 645

M/19/6'3/199

My leg strength is fine but evidently I have a really weak core as I'm always having trouble balancing squats with that kind of weight. Anyone have any tips for me? The weak core only shows itself when I do squats.

Bs 225-235-250pr
Sp 125-135f-135f. 10lb off pr
Dl 295pr-305f-305f

670 pr by 35

M/23/170/6'

Squat: 250 (pr)
Press: 120
Dead: 325 (pr)

Total: 695. Shooting for 700, but this was still a fun, encouraging workout. Can't wait until next time.

CFWU

Shoulders were still tired from the other day.

ShPress 195f 185f 175f 165f 155f 150f 145f 140
Squat 135-225-275-295
Dead lift 225 275f 235
---
Total 670

Same total as last time, but as Rx'd this time. Squats up 20lbs, dead lift up 20lbs.

205, 185, 285

M/33/185

SP - 180 PR (finaly a gain here) 185 F almost so close next time
BS - 365 tied PR very heavy today!
DL - 444 PR
CFT = 989 ( almost 1,000 )

Also did max Bench press been a long time silenced some (Globos) that so CrossFit will make you lose bench strength did 333lbs. Been 8 mths since been on a regular bench schedule I love CrossFit it kicks a@#!!!!

24/m/175

BS:325 (t-pr)
SP:175 (pr)
DL:365 (-10 from Pr)

DL needs some form work! im sure i can get closer to 400 next time just need to adjust the form.

Total : 865

BS: 250> 260(pr) >265 (f)ALMOST!
SP: 155 > 160(f) > 160(f)
DL: 315 > 325(f)

1,075

Scott m/49/6'/210

BS 315 325 was close, but not close enough to count
SP 145
DL 305
Total 765

squat=300 PR
press=150
deadlift=380 PR
total=830 PR

#62 Fit Mom - Great job, Kimmie! Congratulations on the two PR's!

#124 Laura DeMarco - WOW! You are very, very strong!

CFWUx3 + Push Upsx2 + Ring Front Supports 3x:25

CFT
BS 125# PR by 5#
SP 65# PR by 5# and just since 4/8/09
DL 195# PR by 15#
Total: 385 PR ~ 25# > @ 3/11/09

Such great energy and comradarie at CFP today! Life is good. CF works. Thank you Coach.

F58/137/5'2"(almost)

SQ-355
SP-155
DL-265

TOTAL-775

BS: 235#
SP: 100#
DL: 245#

Total-580

F41/5'1"/135

BS: 275#
SP: 165#
DL: 325#
CFT: 765

At home, so weights only go up to 300#. So tried for a 10RM total instead

BS:225,245,255 <-could have gone higher but didn't know my 10RM, felt good though.
Press: 115,125(F5),115(F6)
DL: Ran outta time, good friday service.

BS:425
SP:185
DL:455
Definitely enjoyed this workout, My fellow Xtreme Crossfitters got destroyed today, they were not throwing up near as extreme weights as I was.

M/46/5'6''/156
SQ 315
SP 115 (still the weak link)
DL 405 (almost got 425)
total 835 (up 10 from last time)

BS-290
SP-125
DEAD-325
TOTAL=740

BS 245 260 275(F)
SP 125 135 140
DL 335 350(F) 350(F)

735

m/19/135

BS: 300(pr)
SP: 132(tied pr)
DL: 345(pr)

CFT: 777(pr)

Run 5 K WOD from Wednesday
Road route 23:41

Then warm up and CFT
BS: 230
SP: 135
DL: 275
CFT: 640

m/37/76/195

Not an rx'd CFT as my forearm won't allow heavy deadlifts (did sets @205 vs pr of 350). But matched PRs on SP (120) and on back squats (215). Then I had my first dump ever at home @225 and scared the **** out of my wife as I put a hole in the basement floor. Maybe time for some bumper plates or more mats...that said, it felt good really to go to failure.

bs: 165
sp: 80
dl: 225

total: 475

f/39/148/5'5"

I can't add. Make that CFT 470

M/37/148

@ CrossFit All In

SP 140
DL 315
BS 280

total:735 ( pr by 20# )

Squat: 180,200,220
Press: 100,120,135(F)
Deadlift: 200,230,250

590 total

warmup was air practice with each move 10 times then just the bar 5 times.

24/m/190 AS RX'd (at a Globo Gym)
Back Squat
315,365, 385(Failed due to slight assist by spotter still completed)
365
Shoulder Press
155,165, 185(Failed due to slight kip during the rep)
165
Deadlift
365, 405, 425 (Failed)
405
Total-935

BS: 225-245-275-296(f)-280-285-290(f) *285*
SP: 95-115-125-135(f)-130(f) *125*
DL: 225-315-335-365-375 + *375*
---------
785

BW=148(7lbs lighter than previous CFT)

BS:275,285,290(PR)
SP:160,165,170(F)
DL:400,405,410(F)

CFT:860(PR by 5lbs)

BS 205
SP 125
DL 275

Total 605

25M/5'8"/155lb/Crossfit novice

MGySgt. USMC M/47/6'2"/198

Thought I was going to set a new PR for the Total.
Thought wrong but I did match my PR accross the board. Just gotta keep working at it.

SP - 150
Sq - 265
DL - 375
----------
Total=790

OooRahh CrossFit

BS = 225
SP = 105.... hit the wall tryin 115, ill get it next time.
DL = 275

17m/5'9/135-140lbs

FS: 315
SP: 120
DL: 305
No gains in one month. Nutrition?

m/27/160
sp 150
BS 275 (probably could have done more, but on my last attempt jumped weight a bit too much to 295)
DL 325
Total 750
I thought I was doing pretty good, but when I think about it, I could squat over 300 in high school, and I weighed less then.

BS 205
SP 120
DL 275
total 600

41/m/176cm/72kg

Gym closed today (public holiday).

Went bouldering in the morning and on a mountainbike ride in the afternoon, 56km, 350m elevation gain, 2h17min, average 24.3 km/h.

as rx'd

BS 150kg --> 330 lbs
SP 80kg --> 176 lbs
DL 190kg --> 419 lbs

BS: 230
SP: 135
DL: 260

Sub'd front squats for the back squats. Due to no access to a rack, both the FS and SP had to come from the floor.

FS = 220 PR
SP = 184 PR
DL = 320 =PR
----------
CFT = 724 PR

46/m/70 kg
3xCFWU
SP 47½ kg, 50(PR), 52½(F)
BS 92½, 95(F), 95(F)
DL 130, 132½(PR), 135(F)
CFT 275 kg (606 lbs, PR)

WOD CFT
B/S 135k.p.r by 10k.
S/P 55k.
D/L 155k.

total 345k. p.r. on the total.
pleased wi the b/s.coulda gone higher,but had three goes and were all p.r's
d/l had to hold back or my back would've gone,annoyed cos when i got 160k it was easy but now having to start again and fix my position,which in the long run will help go past these no's.

m27/183/86kg

BS - 140kg
SP - 67.5kg
DL - 165kg

F/38/5'6"/140

SP-85
BS-160 (not sure went down far enough to count)
DL-205
-----------
Total:450

M/41/5'11"/185

SP-120
BS-215
DL-335
-----------
Total:670

This time I made it to 700 lbs

BS: 205
SP: 135
DL: 360

I still need to do some work on the press and back squat.

29 m / 6' 7" / 265 lbs

Back Squat: 225 lbs
Shoulder Press: 155 lbs
Deadlift: 295 lbs

Squat 210
Shoulder press 135
deadlift 300

Total 645

35 lb. increase in one month.

CFT: 325-115(PR!!!!!)-275 = (715 PR +15)

Didn't really go nuts on anything except the shoulder press, had a dislocated rib set the day before and can't stand the thought of needing to have it set again. My CFT could've been 115 and I'd be just has happy because it felt freaking AWESOME to put 115 up with a strict shoulder press!!

Burnouts for fun: squat 15x225, 20x185; sp: 10x85, 20x65; dl: 15x185, 20x135.

25s

Friday 090410
"CrossFit Total"

Back squat, 1 rep 385# cf PR
Shoulder Press, 1 rep 190# cf PR
Deadlift, 1 rep 430# cf PR
Total: 1005 CF PR

I am honored to be part of the 1,000# club.

Happy Easter to everyone!

crossfit total

235 squat
265 deadlift
125 shoulder press

625

CFWU
BS-100
SP-65
DL-120
Total= 285

275#
115#
300#

Brand new to crossfit. First time with this exercise.

M/39/200/5'10"

Don't have power rack so started w/ shoulder press which I have to clean it up. When I finished shoulder press I kept the weight up and did front squats. Did 2x3 front squats w/ 200lb in exchange for back squat. Shoulder press at 200 probably wouldn't have counted due to movement.

SP=200lb
FS=200lb
DL=350lb (DL was really easy. I don't feel I was anywhere near a max, but due to some back problems and my left outer knee I didn't want to push it.)

wasnt sure of my maxes lately..plus we got kind of a prision yard outdorr gym going out here in Ramadi, Iraq..but did a CF warmup and had to do a couple warmup reps of each ex prior to doing the one rep set.
BS 245lbs
SP 155lbs
DL 305lbs

thing i went too lite...well ill make it up tomorrow i guess..wanted to say thanks to the instructors and JP at Crossfit SD..was able to get my level 1 cert done before punching out here on this deployment..awesome weekend guys thakns..Greg, Andy and Rachel (the booty?) :)

bs-295
sp-165
dl-365
825 total

240 bs
150 sp
240 dl

630 total
previous 615

340 bs
150 sp
275 dl

765 - total

24/m/175

BS: 345
SP: 180
DL: 415
Total: 940
all PR.

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

BS 210
SP 125
DL 265
Total 600

180 lb male/ 5'8/ 28 yo
Webb
SP: 135
BS: 275
DL: 300
CFT: 710
Riz
SP: 100
BS: 165
DL: 185
CFT: 450

Then we did the CFT FB WOD of Tabata DL with 135lbs, counting total reps.

Webb: 83 reps
Riz: 38 reps

Back Squat
190 - 195 - 200PR

Press
65 - 75 - 80PR

Deadlift
225 - 235 - 245...Ugly!

Total 525 PR

M/35/180

BS-405
SP-185
DL-405

Total-995 (NEW PR!!!)

4-11-09
Did the total today, im a day behind. 1st CFT ever and not happy with where I ended. I wanted to make sure my form is correct as well. Good motivation though!

SP: 145
BS: Got 225 but not low enough so 205
DL: 275

Total: 525

Previous CFT Jan 26, 2009
BS: 235
SP: 155
DL: 265

Today:
BS: 215, 245, 275(f), 255 (did an extra just for PR purposes)
SP: 155, 165(f), 165(f)
DL: 245, 275, 305(f)

BS: +20
SP: 0
DL: +10

F/45/5'2'/126ish

CFE stationary bike
3 rounds of 20/60,20/50,20/40,20/30,20/20,20/10

followed by WOD from 09/04/07
shoulder press 65-75(PR)-75(F)-70-75-70
push press 70-75-80-85(PR)-85
push jerk 65-70-75-80-80

M/58/6-2/204
Back Squat 135,185,205,215
Shoulder Press 105, 110, 115, 120 (PR)
Dead Lift 135, 245, 265 (PR)

SP: 145
BS: 235
DL: 225

Took it easy today because it was my first time back from a 1 year layover...

btw - 196

BS: 420lbs (PR)
SP: 155lbs
DL: 470lbs (PR
Total: 1045 (PR) - Advanced

compared to (03/10/09)

btw - 204.25
BS: 410lbs
SP: 155lbs
DL: 455lbs
Total: 1020 (advanced)

30/m/198

BS 285
SP 135
DL 330

CFT 750

m/6'/191/27

BS= 295 (last time 315)
SP= 170 (last time 185)
DL= 405 (last time= 375)
TOTAL= 870 (last time= 865)

Felt weak today

Oh- I wanna get 1000 when my one year "anniversary" comes up.

7/21/09 I will have been doing Crossfit for one year.

Deadlift 235 - Squat 165 - Press 95 First time doing crossfit total and haven't been on the program for awhile now, getting back into it and looking for these numbers to go up significantly.

BS=295(PR, up from 285)
SP=115(PR, no change, I did better on Wed doing Tue's SP/PP/PJ workout)
DL=315(PR, up from 310. Felt like I had a bunch more but gassed on the next attempt of 335 which took it all out of me)

Total=725(PR, up from 710)

BS - 275
SP - 150
DL - 345 (after 2 fails)

Total -
770 (pr I think, close for sure)

None of the lifts were PR's on their own, next time 800!

23/M/168

CFWUx3

BS 220 (Good form)
SP 110
DL 245 (Could have possibly done more, but needed to leave)

575. Less than my PR of 605, but that had questionable form, and I'm coming off of not Crossfitting for awhile. Feel good, though!

Back Squat 275
Shoulder Press 170(PR finally)
Deadlift 415

Back squat and deadlift are way off PRs. Still recovering after knee injury, but starting to feel better. Also, didn't eat a lot of fat and really felt the fatigue.

M-32-175
Shoulder Press : 145
Squat : 295
Deadlift : 425
Total : 865

Squat 235
Press 115
DL 275

Total 625

as rx'd

sh press 175 -5
Squat 320 -25
deadlift 355 0

I am finding no gain in strength on here at all, obviously, not sure what the problem is.

as rx'd
bs - 275
sp - 125
dl - 295
total: 695 from 440 last time!!!

sp 165
bs 300
dl 405

870

M/28/6'1"/210

BS = 470
SP = 180(PR)
DL = 465

Total = 1115 2nd CFT

fairly new to crossfit and digging the intensity!

BS - 405 (pr)
DL - 315
SP - 155

total: 875

My first total in a while. I didn't push it too hard.

130 shoulder press
295 squat
315 deadlift

740 about 20lbs off my last one. I haven't been crossfitting so regularly. I've been doing a lot of kettlebells and staying generally fit though. I'm back on the wods from here on in though.

m/44/175

BS-345
SP-180
DL-385

total=910

son
BS-175
SP-85
DL-245

total=505

F/22/5'6"/135

Actual WOD done on this day:

5 rounds for time of:
400m run
50 squats
17:23

Actual WOD from this day done on April 11th:

Back Squat: 225/235/240(PR by 15)
Press: 80/85/90(PR by 5)
Deadlift: 240/245/250 (same~PR by 12)
Total: 580

Didn't feel it today. Tried to go below 90 for squats, but couldn't get more than 315. Since that is the correct form as far as I know, I decided to readjust my PR's accordingly. So...

135-SP
315-BS
405-DL

855

To #380:

Either buy some squat shoes, or take your shoes off when you squat. Standard cross training or running shoes will actually force you to lean forward when you start squating heavy weights. Worked for me even though my squat wasn't at it's best today. Try it, if it works, great.

27m/6'6"/225

SQ 355
SP 193
DL 457

Total 1,005

Squat-365
shoulder press-195
Deadlift-405
Total-965

Squat: 390
Deadlift: 430
Shoulder Press: 200 (just missed 210)
Total: 1020

I'm new to CrossFit. I come from an athletic background that includes amateur powerlifting. In powerlifting, it's customary to wear a singlet, knee wraps, and a weight belt when squatting maximum weight. Similarly, singlets are used for deadlifts.

I know CrossFit is a minimalist program. Should I forgo those when setting my new baseline PR? I can easily do without knee wraps and a singlet, but I can't imagine squatting 400+ pounds without a belt. Advice?

And this workout doesn't say anything about warming up. I presume I should spend a good 10-15 minutes getting up to my max?

Thanks for any advice. I'm excited to get started.

From Rip's forum on Strength Mill.com:

It has been my experience that back injuries of various types and degrees of severity are the most common injury among competitive-level lifters.

This is why I find it irritating that

1.) the fools at the certifying organizations recommend against the Valsalva, and

2.) that the kids in the "functional training" community keep arguing about belts from a rather poorly-reasoned theoretical standpoint with people that know better from a position of experience.

BS 345
SP 135
DL 315
CFT
795
down 40 lbs a lot from previous time

First total since knee injury:

BS - 275
SP - 125
DL - 45#+120kg = 309

Total - 709

Previous total - Aug '08
BS - 335 (tie PR)
SP - 135 (previous PR 145)
DL - 365 (tie PR)

Total - 835 (PR)

M/39/175/6'

Total 875 PR
BS-325
SP-175
DL-375

Previous 845
BS-315
SP-165
DL-365

M/27/190/72

695

Sq 335
Sp 215
Dl 425
Total 975

705: Do I get anything for being in the 700 club?

24m/6'/180

SP 155
SQ 295
DL 400

Total 850

36m/6'/175

sp 135
bs 225
dl 295

total 655

first total workout. lots to improve

160
230
350
CFT=740

M/37/5'8/160

squat 275
deadlift 315
shoulder press 135
total 725

same as last time

32/m/5'10"/215

Squat 225 lbs
Press 135 lbs
DL 335 lbs

total 695

Squat: 245
Dead: 275
SP: 115 (PR)
Total: 635

My goal was to get over 600 today and I did it! I am ok with my total, but still a little upset on my back squat. The PR on my SP I will attribute to last weeks shoulder set. Thanks crossfit!

F/29/170cm/56kg

BS 72.5
DL 97.5
SP 37.5

Not my PR's:-(
Can I ever get any stronger? It looks I'm not getting any better:-(

23/m/180
WUx1
DL: 365(pr)
SP: 155(f)
No squat rack

f/25/5'9/140

BS: 200 (PR)
SP: 75 (PR)
DL: 235 (PR)

510 (last time - 475)

Mark: "Starting Strength" WO @
5RM Back Squat = 200
5RM Press = 102
5RM DeadLift = 260

Theresa: CFT = 495
1RM BackSquat = 175 (PR)
1RM Press = 75 (down 5#)
1RM DeadLift = 245 (down 5#)

CrossFit Total

Squat:
1st Attempt: 275# good
2nd Attempt: 280# good
3rd Attempt: 285# good

Press:
1st Attempt: 135# good
2nd Attempt: 155# fail
3rd Attempt: 145# good

Deadlift:
1st Attempt: 405# fail
2nd Attempt: 365# good
3rd Attempt: 405# fail

Best Attempts:
Squat - 285#
Press - 145#
Deadlift - 365#

Total: 795#

BS 285 PR +20
Press 135 (tried 155 first and it wouldn't move)
Deadlift 315 (down 10 from last time WTF!)

735 PR +10

EJ
M/35/169
PRESS 150
SQUAT 315
DEAD 365

NO RECORDS TODAY\
EJ

m/29/166cm/61kg

Press = 65kg (pb)
Squat = 125kg (pb)
Deadlift = 150kg

Total = 335kg or 753.75lbs

755

SQ: 265 (0)
SP: 130 (-5)
DL: 360 PR (+5)

995

Missed 425 on DL. Still stuck in a rut on this

M/40y/68"/156#

Last Time: 195 + 85 + 290 = 570
This Time: 195 + 90 + 295 = 580

My strength at full flexion of my squats need work.

ryan (m/30/185/75")
sp - 125
bs - 235
dl - 255
total - 615

gunnar (m/37/190/73")
sp - 155
bs - 275
dl - 385
total - 815

dl 405
sqt 245
sp 155

total 805

dl 315
sqt 275
sp 145

total 735

meh...legs were shot from double run the day before with CF/CFE

As RX'd
BS - 315
SP - 225
DL - 345

22.m.135.65"

as rx'd
BS: 225
SP: 125
DL: 275

Total: 625

Last Time:
BS: 225
SP: 125
DL: 295(PR)

Total: 645(PR)

Back squat- 365, 370, 375F
Shoulder Press- 195, 200F, 200
Deadlift- 485, 495, 505F, 500F
= 1065pr

Back squat, 1 rep - 325
Shoulder Press, 1 rep - 195
Deadlift, 1 rep - 415

CFT - 935

Last time:

Back squat - 315
Shoulder Press - 195
Deadlift - 405

CFT = 915

SQ: 335 (pr)
SP: 185 (match pr)
DL: 405 (match pr)

total: 925

new pr by 35 lbs!

SQ: 255
SP: 150 PR
DL: 330 PR

Total: 735 PR by 25 pounds.

SQ: 365
SP: 205
DL: 455

Total: 1025

M/24/190

sq 225
sp 115
dl 285

Crossfitting for three months @ age 53 after no serious workouts for years.

This is my 2nd Crossfit Total

SQ:190 PR +15
SP:110 PR +5
DL:250 PR +10

Total: 550

M/53/173/72"

1st CFT ever...

BS 315x2,365,375(f)
SP 115,145
DL 205,275,325(f),295(f),205x15,225x11,225x9

TOTAL 785

1st CFT ever...

BS 315x2,365,375(f)
SP 115,145
DL 205,275,325(f),295(f),205x15,225x11,225x9

TOTAL 785

305
130
315

750

Squat-295

SP-135

DL-365

Squat and SP were disappointing, I tweaked my back a little. Thankfully didn't affect the DL

BS: 330 PR (to Dynamax ball)
SP: 140
DL: 425
CFTotal: 895

4/13/2009

M/26/75'/211

As Rx'd

SP:155
DL:365
BS:345

Total:865

C-
BS-235
SP-116
DL-285

BS to Bucket 295 No change
SP 155 No change
DL 350 (PR+5)

Performed in reverse order. (Prior reults):

DL: 455 sumo (445 conventional)
SP: 185 (180)
SQ: 260 (250)

Total: 900 (875).

365
165
405

Squat-375
Sp-160
Dl-395 pr

930

5'8 182 36

First time doing the total, m/26/5'10"/170lb.

255 squat
126 press
355 dl

total= 736

sq - 405
sp - 195
dl - 405
total - 1005
m/26/5'10"/213

bs 145x5,215,235,255,275 (abt 1/2)
op 105x5,125,135,145,150f,150f
dl 145x5,194,235,325,415f,415
cft = 835

bs 145x5,215,235,255,275(1/2-ish)
op 105x5,125,135,145,150f
dl 145x5,195,235,325,415,445(3/4--hip bent)
cft = 840 8/13/08

bs 145x5,215,235,255,275(1/2)
op 105x5,125,135,145f,f
dl 145x5,195,215,235,325,415,445pr
cft = 860 7/29/08

bs 145x5,215,235,255,275(1/2)
op 105x5,125,135,145,155pr
dl 145x5,195,215,235,325,415,445(3/4--didn't lock)
cft = 845 7/9/08

bs 145x5,215,235,255,275(1/2)
op 105x5,125,135,145,155f,150(pr)
dl ran out of time--had to pick up daughters
2/3 total 425 6/20/08

bs 135x5,205,225,245,275 (1/2 squat)
op 95x5,115,135,145f,145f,145f
dl 145x5,195,215,235,325,415,445f (2 inches)
cft 825. 4/5/08

bs 135x10,205,225,245,275(1/2)
op 95x5,115,135,145,150f,150f
dl 135x5,185,205,225,315,405,445f
cft 825 1/2/08 vs

bs=135x10,205,225,245,270(not a2a)
op=95x5,115,135,145f,145
dl=135x5,185,205,225,315,405,440pr
cft=855 on 11/28/07

15 min ellip wu 18/18
bs=135x5,205x2,225,245,265
op=95x3,115,135,145f,145pr
dl=125x5,225,315,405,445f(rose a few inches),435
cft=845 on 10/20/07

10 min ellip wu 17/17.
bs=135x5,205,225,245,265 (not a2a)
op=45x10,95x5,115,135f,135,145f,140
dl=135x8,225,315,405,425f,415f
cft=810 on 5/9/07.

10 min ellip wu 16/16.
bs=135x10, 205, 225, 255, 275 fail...to ground
op=45x10, 95, 115, 135, 145 fail, 140 fail
dl=135x10, 225, 315, 405, 455 fail, 445 fail, 425
cft=815 (felt weak) 4/12/07 vs

bs-135, 205, 225, 245, 265 (pr, but not a2a)
op-95, 115, 135, 145f, 140pr
dl-225, 295, 305, 405, 455f, 435
cft=840 on 2/18/07 vs

bs = 245 w/ 135x5, 225x1, 245, 265f, 255f
p = 135 w/ 95x5, 115x3, 135, 155f, 145f, 135x1
dl = 405 w/ 135x5, 225x3, 315x1, 405
cft=785 on 12/3/06

Set a new PR in all 3 lifts. Very happy about that.
Beat last time's CFT by 70 lbs.
Deadlift = 385
Press = 175
Squat = 335
Total = 895

didn't realize I was so close to 900 or I would have added another 5 to the squat. I could have gotten it too. Oh well, next time:)

43 yo male/ 170#/5'11"

1st CFT ever:

BS: 250
SP: 120
DL: 275

BS 150kg
SP- 75kg
DL- 170kg
Total: 395

310 lbs. -BS
165 lbs. -SP
295 lbs. -DL

My CrossFit Total Results:

Back Sq. - 275# (PR by 5#)

Press - 125# (same)

DL - 300# (PR by 25#!)

Total: 700# (increase of 30#)

This was a breakthrough workout for me!

Ricardo
CrossFit HEL (Portland, OR)

BS 285
SP 165
DL 295

CFT 745

BS- 380
SP- 140
DL- 325

Total= 845

I never really focused on DL's so I imagine that through CF I will be improving on this lift. It is just pathetic how weak my Shoulder press is and is definitely a focus of mine.

Back Squat =540 (had to use a squat machine)
Press =135
Dead Lift = 270

m/35/194
bs-425 below parallel
sp-195 (pr)
dl-445
total: 1065

BS 225
SP 125
DL 225

Total 575

First time doing CFT... great test.

bs-335
sp-155
dl-435

total: 925
rushed thru this. a general lack of focus. will bring the cns w/me next time.

150 PR
280 (could do more with spot)
265

total: 695

720 total broke 700 for first time today sweeeeeet
m 5'6" 165lb

17
m
5'6 200 lbs

Back Squat: 550
Deadlift: 575
Shoulder Press: 190
CFT: 1315
PR'ing in every category: Freakin priceless.

great day.

Squat 350
Press 120
DL 295
total 765
m/55/190

press: 140 (PR)
squat: 245
deadlift: 290

Total: 675

CFT: 330kg / 726lbs

SQ-125kg; SP-60kg DL-145kg

335 DL (PR)
245 BS
165 SP

real dissapointed with todays effort!

265 bs
165 sp
315 dl

745 total

@thegym

BS 295# (tPR)
SP 165# [PR 170#]
DL 385# (tPR)

TOTAL 845# [PR 850#]

"CrossFit Total"

Back squat, 1 rep - 260
Shoulder Press, 1 rep - 120
Deadlift, 1 rep - 365

745
------------------------------------
Compare to 090310

Back squat, 1 rep - 255
Shoulder Press, 1 rep - 115
Deadlift, 1 rep - 365

735

SP: 160
BS: 265
DL: 325

750

M/25/6'5"/250lb
as rxd:
SP: 175 -pr
BS: 300 -pr
DL: 430 -pr

Crossfit total: 905 -PR

BS - 241
SP - 94
DL - 305

28/m/79kg

SP 70kg
BS 130kg
DL 167.5kg
Total: 367.5kg

Distinct absence of fear after reciting Invictus.

Last Time:
squat-255
press-145
dead lift-315
total=715

This Time:
squat 295
press 155
dead lift 315
total= 765

Improved 50 pounds! Squat was feeling good! I think form was much cleaner on deadlift this time. Went straight to 315 when I began dead lift, because was warmed up from squating.

28YOM
190#
5'10''

I have no clue what happened. I warmed up, jumped on the squat rack, started moving up in weight, got to my max from last time, and failed twice. Decided it was going to be a bad day and walked out. Live to fight again.

Previous max:

435 squat
165 press
435 dead lift

This time:

Big fat zero.

Cross fit warm up followed by the total.

BS 286
SP 132 (recovering from sore elbow)
DL 341

Total = 759

M/32/68"/+25%

BS 425
SP 199
DL 345

m/94/178/33

squat 130kg
press 60kg - 70 skoro
d. lift 130kg

BS: 245
SP: 135
DL: 285

CFWUx3
back squat: 270 (failed at 280; 260 last time)
shoulder press: 155 (failed at 160; 155 last time)
deadlift: 405 (failed at 415 - not close; 405 last time)
TOTAL: 830 (820 last time)

D
BS 225
SP 115 (hurt)
DL 315

CFT 655

BS 335
SP 160
DL 355

Total: 850

m/26/185

BS 120 (PR)
SP 62.5
DL 150 (PR)

CFT 332.5kg = 731.5lbs (PR)

Last time:

DL-285
SP-115
BS-255

Today:

DL-335 (30 above previous PR. Woo Hoo!!!)
SP-125
BS-275

CF Total: 735. will be 24 in a week. Goal for my 25th birthday-CFT of 1000...I put it in writing today.

BS: 135
SP: 130
DL: 190
Perfect form at least once for recorded weight / concentrating on form more than weight now..learned my lesson

Not bad for a slow cloudy Monday.

565 vs. 555 460 and 425 prior 3 times.

BS - 225 vs. 205 250 and 185
SP - 115 vs. 105 70 and 65
DL - 225 vs. 245 185 and 175

BS - 103
SP - 58
DL - 100.5

CFT - 261.5 kgs
CFT - 575.3 lbs

m/30/225
BS-275
SP-160
DL-350

CFT-785 lbs

BS 220 +15
SP 100 0
DL 295 -5

CFT 615

In kgs.

BS 110
SP 67.5 (PR)
DL 162.5 (PR)

Spasms on BS

Back squat, 3 sets, 3,3,5 reps @ 235#
Shoulder Press, 1 rep @ 145#
Deadlift, 10 reps @ 145# (still hurt back).

Rushed this one. Not my best day...

SP: 135, 145, 155f
Squats: 225, 245, 275
DL: 315, 400f, 365
CFT: 785

315 (failed on 335)
180 (failed on 185)
355 (PR)

850 (PR)

2k Row
CFWU (64lb assist)

SQ - 145
SP - 95
DL - 185

should post my loads for the record...

150 SP
245 BS
310 DL

705 Total

34 yom 207 lbs.

SP-205(PR)
BS-335 could have gone heavier if I had a spot. No bumpers
DL-425. Hands slipped on crappy nickle bar at work.

Total-965

m/6'3"/200

15 hill elliptical workout for warmup
stretch

245 BS (+10)
130 SP (-5)
285 DL (+10)

Total 660. Good improvement after only < 1 month back doing CF and all the extra long slow I have been doing for Broad St.

Squat about what I expected. Been running a lot so I was happy with any improvement.

Press is my weakest motion overall, especially when I have been doing lots of endurance work it seems like the first thing my body compromises.

Got greedy and went for 300 on the DL, should have settled for 290-295. Still happy with a 10lb increase.

135 sp
265 dl
265sq

665

New PR

m/46/193
last time:
squat 230
press 152
deadlift 325
total 707
this time:
squat 198x3
press 130x3
deadlift 280x3
went for triples istead of max

Squat: 145
SP: 105
DL: 175

SP - warm up:135x5;145x3
1st 155
2nd 165(f)
BS - warm up: 200x5;225x3
1st 255
2nd 275
3rd 300
DL - warm up: 255x5; 275x3
1st 300
2nd 320
3rd 350

CFT- 805

from memory:
BS 190
SP 115
DL 220

WU
090502 - 745
BS 275/SP 135/DL 335
M/48/185#/72"

680 pts @188 lbs

Didn't do this one. In Disney World w/family after tax season.

BS- 225
SP- 135 (145F)
DL- 233

593 total

44/m/163

DL 250
SQ 230
PR 160

Total: 840

Back is tender. Stopped on SQ. Limited Press. Overall still a little weaker; a lot more running, swimming, biking.

Hi. In the future I'm going to keep here links to their sites. But I do not worry about the sites where my link is removed. So if you do not want to see a mountain of links, simply delete this message. After 2 weeks, I will come back and check.

Meyer- 335-190-405fail
* did 415 the week before- figure out afterword that I was using the bent bar- possibly caused grip failure- sounds good to me- next time
Worst total ever 525

stocker- 185-85-205=475
edler- 265-125-315=705

211 DL
131 SP
248 BS
590 Total

335 dl, 315 sq, 110 pres

CFT: 630

SQ: 225 (poor form)
SP: 135 (down 10 from last time, barbra yesterday)
DL: 270 (pr)

Previous 635. Not satisfied with SP.

335 squat first time i've gone this heavy in a long time
145 press PR
380 deadlift failed 400 at the knees

total = 860... weak!

275 BS
135 SP
275 DL

total=685

295+125+315 = 735

bs= 445
SP= 225
DL = 405

Three rounds for time of:
21 L-Pull-ups
21 underside stairs climbs
22:55
5 min rest
C.F.T. 670#
B.S. 235#
S.P. 135#
D.L. 300# ran out of weight at home