My favorite

These guys missed, "following directions" in school. "Danger is my middle name."

Guess this means I need to go buy some more weights! I'll take any excuse I can get.

Nad idea hit the deadlift/burpee WOD on monday my back is SORE i hope be better for tomorrow but i really don't know it hurts

Brilliant WOD

Portal trail? Been there...never ridden it. Amasa Back and Porcupine Rim were my faves!

Dismount... my A@@! it just got interesting.

Woohoo for deadlifts! PR here I come.

Hopefully they made it to Moab Brewery after that ride. Scorpion Ale mmmmm

What is Crossfit's stance on this situation: The box I'm training at started operating three months ago. In the beginning the owner, who is Level 2 certified taught all the classes. He now has 4 different trainers teaching class, 2 of them level 1 certified and 2 of them do not have any crossfit certifications. Are all trainers required to be certified? Is this practice frowned upon by CFHQ??? Feedback please.

rule #1 @ moab, ut...

ride slick rock.. then ride the real trails in moab.

*REMINDER*

HEY EVERYONE! Sign up for the RRG! Only 22 days left and only 70 affiliates have forked out the 1k. Crossfit needs your help.

Now is the time to give back!!

let's see if i can up my pr of 245#.

Following yesterday's discussion this WOD is perfect!

so now CrossFit is celebrating stupidity?

or is illiteracy paleo?

Build a strong efficient, healthy body and throw it off a cliff.
this make sense to anybody?

Risk vs. reward Mr. Bill. Some people see it differently than you and I. ;)

Re photo:

EPIC FAIL

Why is this picture so distasteful? The sign is there because past tragedy but two of the most unathletic people on this earth think it doesnt apply to them.

Check Rog.

**For all the newbies!**

The beginning of a new cycle! This is very similar to the back squat day we had 2 days ago in that it is completely strength based, however, the set and rep scheme has now changed.
This will be either 7 sets of your known or assumed 1 rep max, or 7 sets of you continually trying to find that max, increasing the weight each time. Rest periods are typically between 2-5 minutes between attempts, whatever suits your fancy. These should not be simple or easy! At the end of this WOD you should be mentally and physically SPENT!
Grip: Palms facing or an alternated hand grip is fine. Most will use the alternate due to it offering an opposing force to each hand and therefore securing a strong grip. Personally, I say no wrist wraps. You can't lift what you can't hold on to is the philosophy I have on this. However, it's your workout so you can choose to do otherwise. Make note of it if you do!
I will be brief in description of the form, since it is much clearer in seeing it than being explained.
-rooted in the heels, rigid flat back, high tight hips in the bottom, get your knees out of the way (don't let them dictate the bar path out of a straight up/down vertical line), full hip extension at top with shoulders behind the bar.
My personal favorite video for Deadlift form (since I find that the starting position is always jacked up):
PC: http://media.crossfit.com/cf-video/CrossFit_RipDeadliftSetup.wmv
MAC: http://media.crossfit.com/cf-video/CrossFit_RipDeadliftSetup.mov
Other videos can be found in the "Exercise and Demos" tab of the mainpage. If you then click "Ctrl+F" or "Apple+F" and type in "Deadlift" in the Find Box...you should be able to browse through the 21 videos available if you want further demos.
If you are COMPLETELY new to the deadlift and/or heavy weights DO NOT max out today. Do some form work, be very strict about it. Once you feel confident and comfortable that you nailed down the form, you can play around with some weight in addition to the bar. Be smart or you're going to be crying about messing up your back tomorrow.
BrandX Scaled WODs is also an excellent source for newcomers. This can be found from the "Start Here" tab of the mainpage and clicking "BrandX Scaled Workouts".

With that being said, I think I pretty much covered it! Good luck to everybody and enjoy :)

kgs

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

big hi to the FRAT

It is people like this that put other good people at risk. Do you think they thought for a half a second that "oh, if I fall, then some firefighter or other public safety personnel is going to have to risk their life because I'm an idiot" Probably not....

i did crossfit total today before the back squat workout.
set a new PR on dealift.. wonder if i can beat it already... hmmm might be over doing it.

Eric - not sure if you covered everything sufficiently

this picture is dumb.

It doesn't take an athlete to be good at not following directions/pretending to be invincible

nobody had a better picture?

Rookie-
haha, yeah i was a bit long winded this time i suppose. I just want to make sure i don't miss anything. Going overboard is probably just as bad. Oh well, i'm tryin!

Obviously, the people who dont understand the choice the people in the photo have made, are not mt. bikers.

Why is my back squat so much weaker than my deadlift?? I dont think my back squat form is that bad, but certainly not perfect, and I can deadlift 1PM at 365# but I can only back squat 235#... what gives??

While I don't know what events lead to people dying on the cliff's edge, the photo seems encourages stupidity and recklessess. And a little disrespectful.

You know when you see a cross/flowers on the side of the highway indicating someone died there? I'm not trying to say "Don't use the highway", but it makes me think "I should drive carefully". And I certainly wouldn't stop my car, to take a picture of me driving by that location (the disrespectful part of the photo).

As rx'd

275,280,290,300,310,320,345PR

Thanks coach.

i made up a modified Helen that I called
Fat Helen
3 rounds for time
21 75 lb KB swing
12 25 lb weighted pull ups
400 meter run with 65 pound bag
29:36
this was a fun one no doubt

Why doesnt everyone google how many people have died on the same freeway you take to work every day, bet you itl be more then three.

Let's just hope if they go over the edge they die also. Then rescue personnel don't have to risk their lives to try to get them and our already over-taxed asses don't have to pay to try to keep them alive or fix them up in the hospital.

You want to kill or maim yourself, be my guest. Just don't do it in a place where other people have to come save your dumb ass then others have to keep your dumb ass alive. Just go play Russian Roulette at home.

I truly admire brave people, when there is a good reason to put your life, health or some other value on the line.
Otherwise... thousand generations are included in my life, my genes, so who gives me the permission to throw it away?

Eric - nah its awesome. keep up the good work. more info is better than not enough. safety first - especially after the vid yesterday

multibomber - i have exactly the same problem. will wait with anticipation for an answer

I hope i can do this one tomorrow. Did 22 clean and jerks 135# last nigth and tweaked my lower back a bit :( was gettin sloppy/need to improve my form/lifted too much... we need more cheast work outs! PUSH UPS ANYONE??

#29, #34 - Mr. Delicious

So are you saying mountain bikers are all stupid? I think some may disagree. I'm only a road biker so I'm not sure.

I don't recall seeing the sign on my way to work saying "This path is dangerous and is not meant to be driven on in a car, please get out and walk it instead." That is just my roads though, maybe yours are different.

I've personally done a ton of stupid things in my life. So many risks are calculated risks. Skydiving, rock climbing, pulling stupid acrobatics in stunt planes... the list goes on and on for myself. If these bikers have walked the trail, ridden it slow, and seen what is coming then it is simply just another calculated risk. Driving is pretty dangerous too. Even Coach has said that if someone new to CrossFit attempted one of the WOD's posted that they could seriously injure themselves or worse. I can't say that I wouldn't try that trail if I were a skilled mountain biker.

As far as posting it on the site, it is a beautiful picture of a couple of people having the time of their lives. Coach could have posted a notice stating that this is not proper behavior but since when has he ever tried to tell us how to live?

Ride on!

im not sure there is a place on this earth that rescue personel wont come and rescue you. To each, his own. Obviously extreme sports dont tickle your hind quarters.

Mr. Delicious - You're missing the point. If I see a bouquet of flowers on the side of a sharp turn I'm not about to then snap a picture of me drifting around the corner with flowers in view.

ABSOLUTELY NOT!!! im saying if i drove across the country to ride the infamous Moab trails, and saw that dumb poster id ignore it too.

oh man they're going for it!! they're completely disregarding that sign!!

Justin,
I agree, some risks are perfectly ok. If those guys have ridden the trail slow or walked it, then decided they wanted to rip down it, then good on them.

I just don't think they should have taken the pic by that sign and then blown it up, so we could see how awesome(or risky) they are at mountain biking.

The riders on their bikes PLUS that scenery is a GREAT PHOTO. No need for sign placement.

I feel bad for the families of the people in the picture.

Dead-lifts done 090421

245 x 3
315 x 3
365 x 2
385 x 1
405 x 1
425 x 1
435 x 1 (PR)

I thought the sign was a photoshop job until I found another biker posing with the same sign:

http://moab.phrop.com/photo/231070/small

In regards to anyone questioning the bikers (there appear to be a lot).

Would you ask the same if it was a picture of an American soldier in combat? Some people (like these bikers) take risks over themselves while others (like our troops) take risks over others.

As for the rescue personnel tasked to rescue them if they happen to fall, it's their job. And they more than likely volunteered for that job (it is America after all).

Just have to look at things from every view, not just yours.

Eric,

Just wanted to thank you for all of the preemptive posts describing the correct manner and form when it comes to completing these movements and workouts. They are not only concise, but also rarely leave much to interpretation. I will admit that in my inexperience with crossfit, many of the cycles and WODs can be intimidating at first, but having someone around that takes the time to explain them can be confidence boosting in itself. Thank you.

From one noob to all the rest...get in there, grip it and rip it!

Eric,

EPIC FRAT. I loved it.

Big side hugs to the FRAT crew.

some people J-Walk for excitment and some ride on the side of cliffs. dont judge its not your life.

well put droobs,
maybe the picture is in poor taste? or maybe its just some people doing what they love and are passionate about, and thought it would make a cool photo.

I love Moab. I don't think I've ridden this particular trail. Might be time to go back again. Of course, I'd probably walk this section.

If you have the skills then this trail doesn't look too bad from what I can see in the photo. It's pretty exposed, but I have seen worse. The hard part is accurately judging if you have the skills, if you're wrong, well, your really wrong.

I ski a bunch of stuff intermediates might think is really stupid. There are plenty of pros that ski stuff almost any sane person would think is really stupid. Some of them have died. Of course Natasha Richardson died skiing on a green slope, so that's no guaranty that you will be safe there either.

I've ridden that trail - the start is very mild and totally rideable with no exposure to death. The hairy part is much farther down the trail - it is about 4' wide but really pretty flat. But to the left side is about a 20' slide down a 60 degree plus slope with nothing to grab onto and then 1,000' fall to your death. Lots of time to think about how stupid you were for not walking your bike.

Funny, most experienced MTBers could ride that hairy section of the trail practically with their eyes closed. But the death exposure definitely changes things.

jimbo,
alot of top performing zoners do carry a little extra loving around the mid section.

So I dont follow the website everyday, because Ive started just listening to my body and incorporating days that seem good to me for what Im doing with GPP and what I feel that day. Today I tried a random workout Ive never seen or done before. I did it before going swimming and I recommend anyone try it for a challenge and see what you think about it.

5 rounds for time:
15 back extensions
10 body weight deadlifts
15 45lbs kettlebell swings

OMG! I under estimated this.

What a silly photo.

Let's boast about risking our lives. Let's laugh at others who have died undertaking the endeavor that we are obviously skilled enough to undertake, because we CrossFit, and therefore we do not conform to such ridiculous requests.

Just started doing deadlifts personally, really looking forward to this WOD

Some of you people are just ridiculous! Its just a photo of people doing what they love. They are part of the CF community. I havent posted in a while, but some of you are being real jerks about this picture. Why does their weight matter? Because you have to be 5% body fat to be a real Crossfitter right??? Some of you need to grow up, thats some grade school crap! Now I will step down from my high horse.

#39
more chest work? did you not do angie on sunday with the rest of us? how about the 100 inverted burpees on saturday for shoulder stability?

I also find it regrettable that CF would post a photo celebrating those who willfully ignore rules posted for their benefit and those of others. I'm surprised that an organization so dedicated to the well-being of its members would endorse the opinion that just because you're in good shape, safety rules don't apply to you.

One thing no one has thought of yet. Where does it say anywhere that these bikers had the photo taken of themselves with the sign tryng to be "cool" or "dangerous"... who's not to say someone not connected to the bikers snapped that photo thinking oh my look at these guys.
man some of you guys are quick to jump on people

John Elstad,
maybe the picture was posted just to provoke thought?

Wow, I don't believe I've heard so much whining about a picture before -- kudos to
Coach for stirring the pot a bit (or whoever chose this particular picture). The way I see it, you can take this picture in one of two ways: as a warning of consequences of action, or as a bit of a thumbing to a society that has become far too PC and safe.

I choose the latter. I for one embrace a world free from the constraints of potentiality --"well nothing happened this time, but what IF something had happened; therefore we need a law, sign, license, etc." -- and where each person expresses their liberty and identity free from the mores and norms dictated by a majority or a state.

To those that fear for the safety of the emergency personnel that would be called IF something went wrong -- tuff -- that is what they get paid for. They made the choice to make it their profession, and the danger presented by a rescue or retrieval is part of that choice. Don't get me wrong, as I do agree with the "stupid motorist" in Arizona -- if someone requires rescue, they and not the tax payers should foot the bill; nor do I wish to see anyone hurt coming to the aid of those that require it.

CrossFit is not all about safe and serene and elevator music -- it embraces the fire, of taking a chance and succeeding -- or not -- according to your ability; of walking the tightrope between intensity and form, and sometimes losing; and then healing, learning, and doing it all again. I'll take a bit of irreverence along with the Dropkick Murphys and The Offspring, the rest of you can have Michael Bolton. As Coach has stated: "If you find the notion of falling off the rings and breaking your neck so foreign to you, then we don't want you in our ranks."

All the best,

Jim
USMC 85-89

M / 44 / 6'2" / 190 with more broken bones that I care to remember...

Wow, I don't believe I've heard so much whining about a picture before -- kudos to
Coach for stirring the pot a bit (or whoever chose this particular picture). The way I see it, you can take this picture in one of two ways: as a warning of consequences of action, or as a bit of a thumbing to a society that has become far too PC and safe.

I choose the latter. I for one embrace a world free from the constraints of potentiality --"well nothing happened this time, but what IF something had happened; therefore we need a law, sign, license, etc." -- and where each person expresses their liberty and identity free from the mores and norms dictated by a majority or a state.

To those that fear for the safety of the emergency personnel that would be called IF something went wrong -- tuff -- that is what they get paid for. They made the choice to make it their profession, and the danger presented by a rescue or retrieval is part of that choice. Don't get me wrong, as I do agree with the "stupid motorist" in Arizona -- if someone requires rescue, they and not the tax payers should foot the bill; nor do I wish to see anyone hurt coming to the aid of those that require it.

CrossFit is not all about safe and serene and elevator music -- it embraces the fire, of taking a chance and succeeding -- or not -- according to your ability; of walking the tightrope between intensity and form, and sometimes losing; and then healing, learning, and doing it all again. I'll take a bit of irreverence along with the Dropkick Murphys and The Offspring, the rest of you can have Michael Bolton. As Coach has stated: "If you find the notion of falling off the rings and breaking your neck so foreign to you, then we don't want you in our ranks."

All the best,

Jim
USMC 85-89

M / 44 / 6'2" / 190 with more broken bones than I care to remember...

Sorry everyone, please excuse the double posting -- bloody computer hung up...

BTW, very good points Chris and Mr. Delicious.

As for the DLs, I am still trying to break 300 (currently 291), so we'll see what tomorrow holds.

Photo could have been staged. If I saw that sign while biking I would totally have my buddy get a shot just like that. Of course, I would actually be barely moving six feet past the sign, and then stop once the photo was taken.

It's funnier than your standard boring tourist photo, and with the exaggerated blowup of the sign, I have to think humor is what they were going for.

Great call on the deadlifts after today's video discussion. Everyone is sure to be very focused on our form.

If the fall is 1000', why are they bothering with helmets? LOL

Stupid

Comment #68 - I for one embrace a world.... where each person expresses their liberty and identity free from the mores and norms dictated by a majority or a state.

They are on state property. I believe that's Moab, Utah. You want to do the wild thing in your back yard, go ahead. You want to do it on public property, expect to be told to pull up your trousers and behave.

I think that Mountain Biking trail should be todays WOD.

2 Laps of death defying tail for time.

Foul: Funeral, for time.

As a mountain biker, i do it for the adrenaline rush, a sign like that is more like an invite than a warning. Yes its dumb, but nothing makes you feel more alive than when your risking it all. Its the same for any mountain climbers.

For those people criticising from the safety of their cosy offices, i wouldn't swop places with you for a million dollars.

Your Crossfitters, get out and live your lives.

OK normally I don't comment but that pic is freaking awesome! And to all of you boohooing about how that's against the rules: live a little, get a little closer to death.

225/255/275/315/335/355/365

Getting my form down, looking forward to see my deadlifts go up!

Naysayers...
It's like saying SCUBA divers are all stupid because humans arent meat to breathe underwater. there's danger all around us all day everyday.

The trick is understanding the danger, minimizing the risk, and deciding for yourself if it's worth it to ya.

weights in kg
150-160-150-155-157.5-162.5-160
my groin was so tight this morning because of the squats day before yesterday, im suprised I got to 162.5 which is a joint PR since starting crossfit 9 months ago. my all time max is 167.5kg

Perhaps they got off and walked after the photo was taken?? No need to diss.

225, 205, 215, 220, 225, 230, 235

315-335-340-350-365-365-375.

First time really maxing out in deadlifts. I Don't really know how that is as far as strength goes, im 6,3 about 200. I just started crossfit about 2 weeks ago. So far so good.

Hi Gang, Hope all is well with folks in cross fit land! I nned HELP!!!I've been doing crossfit for about 4 months but just cannot get to grips with kipping pull ups, I've looked at all the videos but I can't get the technique. I can do only 1!!! Has anyone got any tips that would help me please?

Thanx a desperate,frustrated puppy!!!

225, 245, 265, 275, 285, 295, 315

Used wrist straps for all weights over 400 - DL's go higher than my grip can go! Is that still Rx?

405-415(PR)-425(PR)-425-405-313-313

Then 15 mins stairmaster intervals.

I love deadlifts.

I hate the picture.

Is there any mature reason to publish a photo like this? Does doing CrossFit make you a badass? No. Does blatantly ignoring the directions of people who have your best interest (i.e...life) in mind make you a badass? No.

The arrogance of the CrossFit community at times leaves me speechless.

WU 11:22
Deadlift
95,105,115,125,135,145,155
7:33
Indoor Bike ride 10:00
Total time: 28:55

A lot of comments about that photo. They obviously saw it, ignored it, and are willing to accept the consequences. The same could be said about skydivers, SCUBA divers, military, police, or anyone in general who has ever ignored a warning label or sign. Most folks don't even bother to read signs or warning labels (myself included), and accept those risks- knowingly or unknowingly.

Anyone ever ignore a speed limit sign? You're flirting with disaster.

Love the pic! You need to live your lives!

Why are alot of people referring to the people in the pics as fatties? Where's the proof of that?

80% tabata on bike
Promise Land 50K Saturday

i did fran for the first time this morning.. i'm 21, 5'11, 160 pounds. been fooling with crossfit for a couple weeks now and thought i should see what im starting out with.

haha.. i gave up looking at the clock but i think it was about 15 minutes. then i was outside hurling up all my water.

i think im in love

First:

I love DL's. Not sure I will set a PR because my legs are still smoked from squats... needless to say I will also be focusing on form.

Second:

I think the picture is FAKE. Take a look at the way the text is perfect despite the fact that the paper it is on is obviously wrinkled / damaged / worn. If the picture were real you would expect to see some damage / wearing of the text, not just the paper. I am not 100% positive but it looks like a Photoshop job to me.

In either event... cool pic.

Upon further inspection I am pretty sure it's fake. Another key give away is the fact that the text is aligned / runs parallel to the top and bottom of the picture rather parallel to the top and bottom of the paper.

Again I could be wrong but it looks like someone put the text in.

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

could have gone a bunch heavier but want to be careful with my back...

550 here i come!!!!!!

170 kg

CFC 14:49

Practiced Cleans for WU

225
245
255
265
275 Fail--Should have just went up 5

3x3 BP

185
205 PR
205 Fail

#83 Soph

Foocus on your shoulders. hang on the bar and just practice swinging from the shoulders back and forwards arms straight pushing your chest forward and really opening the angle of the shoulder and back. when that feels really easy then pull...

I LOVE LINDSEY!! More Lindsey videos please. Rockin strong body. who is she? where is she from?

I'm not making a direct comparison between these bikers and our soldiers, I was just trying to get you and others who share your view that people have different levels of risk they are willing to take and have different motivations for taking those risks.

And why are you so concerned about a fire-fighter, park ranger, etc. about having to do a job that they VOLUNTEERED (not yelling, just making sure everyone understands) for?
I mean, I hope that they remain safe and healthy but if one is apprehensive about their job, find a new line of work.

P.s.- I wouldn't be one to ride a trail 3 people have died on, but I would parachute, SCUBA dive (as it's been mentioned before), and various other 'extreme sports'.

I bet money they got off and walked as soon as it got remotely hairy on that trail. Look at them!!! They are no ice in the stomach riders......

m/29/6'1/194

as rx'd

225
315
365
385
405
385
315

All weights in kg:
87.5 - 92.5 - 92.5 - 101.5 - 104 - 106.5 - 106.5(f)

F/33/62kg

Soooo...anybody else get the sly humor in this WOD after yesterday's video?

Subtle and elegant as ever, Lauren and Coach. I like your style.

Did DL ystd. CFSB "b"

235 x 5
250 x 5
265 x 5 (PR is 270)

210 x 20 (PR)

275
295
315
335
355
365
370 F

First day back lifting heavy in a month.

Deadlifts
Warm up on 50kg * 15 reps (#110)
80kg * 10 (#176)
110kg * 8 (242#)
110kg * 8
110kg * 8
130kg * 5 (286#)
130kg * 5
110kg * 5
80kg *12

Back feels like it did a bit of work tonight….

Atlantis, Perth, WA
m / 37 / 5’11” / 89kg (196)

Here's my 2 cents on the pic...

1. I'm a firefighter/paramedic...don't worry about us, we do our job and while we may joke in private about the idiot we just rescued, we do it because it's our job. End of story, shut the heck up about it if you aren't a firefighter or ranger (I've been both, I've done a lot of crazy things most people would never do because of it).

2. Why are so many of you so quick to judge? Are you not smart enough to sit back and think about why they put this pic up? That trail is 4 ft wide! I've riden much narrow trails than that, and just because 3 people have died on it (out of the thousands that have probably ridden it) that doesn't mean I'm getting off my bike. Yes it's unfortunate those people died. That is simply an attempt by those in charge to help minimize their chances of being sued because they didn't warn someone that what they're about to do is slightly dangerous. People have fallen in the Grand Canyon and have been killed, they haven't closed it down to hikers....that's why the sign (in and of itself) is kind of silly people!

S'more you did the DL Burpee WOD? that was an awesome WOD... I did it last night, cant wait to hit todays hardcore!

FRAT Crew, been off the site a few days, but I'm back and its great! Missed you guys and love the post. Eric great post, Rookie your a bad ass mo' fo! S'more do I really need to say anything? Strong lil pony where you at? Jakers I know your gonna post some redic scores making me have to push even harder! Herm I am gonna gunning for you, lol yea right!

Aight guys I cant wait to crush this one tonight! SIDE hugs to all! and most of all BE SAFE!

Story from the Boston Marathon

BOSTON — The men and women of the U.S. military put their lives on the line for this country, so John O'Connor returned the favor by putting his body on the line and running nearly 105 miles in a day.

http://www.eagletribune.com/punewshh/local_story_111012533.html (wfs)

M/40/194

Dead Lifts

315
335
350
335
335
335
315

i don't know if it was the 70+ burpees, the 3 mile run, or the squats from two days ago, but i was completely spent and am really disappointed with these weights :( Oh well, nowhere to go but up.

I'm kinda curious why everyone is up in arms about this photo. Most of the people in the CF community should understand pushing yourselves, and your limits. So what if these guys snapped a picture. They probably did it for themselves, and just posted it here, because its kinda funny. As for danger, lots of things we do every day are dangerous. i think droobs hass the right idea. if you dont want to do something dangerous fine, but don't knock someone else because they do. Look at me, i joined the military by choice, and deployed with Marine infantry to Iraq and Afghanistan. But i did it because i wanted to, not because i was forced. I knew that it was dangerous, but it was my choice.
Im not a biker, and i personally wouldnt ride this trail, but i gotta respect thes guys for doing it.
Im new to CF, got turned on to it while deployed, by some buddies. But it seems to me that CF is about pushing yourself, and your own limits. It aint you in the pic, so why do you care?

Response to #10:

Boy, that is bad news, my friend. CrossFit exercises need to be coached by people who are well-versed in the intracacies of this magnificent discipline...and then we wonder why stuff like this happens...

http://media.crossfit.com/cf-video/MakimbaPkg.pdf

...and why the plaintiff wins.

Be afraid...be VERY afraid...and find another box!

Sidenote:
anybody know of any crossfit gyms in central Jersey? I just moved here from NC and im having trouble finding any. Its just a couple of us here on base doing WOD's together. everytime i go to the local YMCA and try and do a WOD i get the funniest looks from all the sheeple on the elliptical machines

Sweet. I needed to work this lift in this week. Thanks, Coach!

National Park Service told me at the Grand Canyon that "Nobody should ever try to hike down to the river and back in one day" "Thats where all the injuries and deaths and rescues come from".

Well, im not some stupid fat tourist. Im a hiker. I brought food, water, good boots, left at 5 AM, made it to the river at 8, back out to the rim by 2:00.

No big deal at all. Dont see what the fuss was about.

My guess is the bikers that fell off were not experienced riders. Newbies will die if they try to ski Black Diamonds. Newbies will die if they try to do a moto-X backflip. But if you train, and practice, and know the risks and you're comfortable, then go for it.

Life too short to obey every mindless suggestion out there. PETA put up a sign saying i shouldnt eat meat. @#$% that, too.

335
345
350
355
360
365
370

comment 99

Thanx Tommy, will practise after the deadlifts and keep on practising until I get it!!

M/41/6'3"/226

Deadlifts:

195
215
225
245
255
265
270

F/32/5'6"/179
Deadlifts
135
145
155
165
185
195
205

M/41/5'6"/166

1 x 225
1 x 275
1 x 285
1 x 295
1 x 305
1 x 315
1 x 325 fail

28/6'8"/216

335-355-375-385f-385x3

deadlifts
125
135
135
135
145
145
145

m/22

Deadlifts in Kilos

80
90
95
100
102.5
95
100

What's your opinion on using wrist grips for deadlifts? I have always used them in the past, but I just started CF about a week ago and most of the videos I have seen nobody is using them. Thanks

You folks who think that the photo (more specifically, the sign) is fake are right out to lunch. Obviously you've never been to Moab, and have never riden Potral Trail or any other trail in the mountain bike mecca.

http://www.flickr.com/photos/bikefax/314810834/

M/28/216

315
335
365
385
405(F) Almost
405(F)
405(F)
385
365
315

245-275-295-305-315(pr)-325(pr)-335(pr)
Good day i would say.

315x3
365x2
385(PR)
405 (failed)
tired myself out with the 385 and could not do anymore

29/m/140lb

315/325/337.5/350/360/370f

Equalled PR of 360.

Not cool.

no times?

I did 95lb as rx'd in 3 mins 12 secs.

Didn't feel like I'd worked much so I then hit some curls and finished on the rower for tabata intervals.

GET SOME! GO AGAIN!

As a personal trainer myself, I am extremely interested in seeing more of this "sport specific" Crossfit training philosophy. While I do believe that Crossfit will take the any person and help them to achieve better results in almost any realm of any sport I still feel that there would be a specific benifit to a specific sport athlete if there was WOD or Crossfit regime taylored to that sport. I understand that it gets away from the concept somewhat but I also know that there as been an evolution of the Crossfit theory and several people and practices have showed that specific Crossfit training is better suited to any athlete that is normal or conventional "sport specific" training. If anyone knows where I can find more info on this type of Crossfit training please email me.

Thank you all and Happy WOD Lift Heavy and Lift Hard!

CM #132

Those #s are impressive. Keep up the good work

My #s are:
M/26/5'7"/165
345,350,355,360,365F,360,355

m/32/5'9"/169

315
325
335
345
355
365
370 (PR by 25lbs)

m/40/5'7"/218

405
425
450 (failed - went up to quick)
440 (PR)
405
405
405

I feel 40 after this workout!!

m/34/6'5"/240ish

225
245
265
275
295
315
335 (PR by 60lbs)

1.5 mile run after. I think that I will feel this tomorrow!

m/31/5'9"/208

315
325
335
345
355
365
370

250-255-260-260(f)-250-250-335

#128 Adam, you are correct! I have my own photos to prove the Poison Spider and Portal (Moab) are very real! In fact, I have some permanent scars from attemping to ride this trail, but at least I lived to see another ride.

Lift Hard!

47m 205# 6'0"
235-285-305-325-335-345f-315

Oh goody!! I'm breaking a PR today! Is anyone else scared they are going to hurt themselves on Deadlifts. So much weight...

25m/5'8/165

225
245
265
285
295
305
305

-The Polish Rifle

Warm-Up
20 Push-ups, 20 Jumping Jacks, 10 Pull-ups, 20 Air Squats x 2 Rounds.

Dead Lifts
135x10
185x5
225x5

275#, 285#, 290#(Fail), 290#(PR), 295#(Fail), 295#(PR), 300#(PR)

Very Happy with 3 PR's. Going to Ice down my back because of a 3 hour drive to Indy for FDIC.

48/m/6'/199/week 24 CF/week Recon Ron

...had to make up the back squat day as martial arts class threw me off schedule. Lately capping top end weights to avoid injury at 225 BS/275 DL.
...Recon Ron started week 4
...Back squats 115 x 10, 225 x 8, 8 (last time 7, 5)
...DL 115 x 5, 275 x 3, 2 (increased one rep)
...1 set of 7 reg dips

31/m/5'10"/210

315
365
385
405
410
415(pr)
420(f)

m/36/5'9/152

285
295
300
305
310
315
320 PR

About the pic:

I'm not against risk taking,cool action shots or good scenery etc.

I'm against the fact that these guys deliberately took a pic of them with a sign warning about people who died. It's F'ing rude.

This has nothing to do with paramedics, soldiers, thrill seekers or zen masters. Have a sense of decency and morals. Like Bill (post 43) said, "If I see a bouquet of flowers on the side of a sharp turn I'm not about to then snap a picture of me drifting around the corner with flowers in view."

Who is this guy with the six minute Angie??

M/28/73"/180
23rd WOD

(135
155)
175
195
205
215
225

1-185
2-205
3-225
4-235
5-240
6-225
7-205

+ CF Edmonton WOD

RDS 4 TIME

15 @ 35Lb DB PP
15 @ 40 LB DB Swing
15 @ 20" BJ

= 5 rds + 15 x PP

OK, I get up super early in the morning. 4:30 am to teach a boot camp at 6:00 am. I miss read the WoD and thought it was 5 rounds not 7.

In theory I didn't Rx'd this one. If I count my warm-up sets then it was Rx'd but not really. They are warm-ups for a reason.

Anyhow

Warm-up
- 2 rounds 135 x 12
- 2 Rounds 225 x 5

1 - 345 original PR
2 - 325 I dropped the weight on this round and I had attempted 3 lifts at 350 and failed. It was a mental thing.
3 - 335
4 - 345 was glad to see I could pull this off the ground again.
5 - 350!!!!!!!!!!!!!!!!!! Took a good rest. Got my war face on and PULL THAT WHORE OFF THE GROUND! I yelled so loud at the gym the Fitness Manager came running and asked if I had injured myself :D

This was all mental. I swear my body was electrified after that lift. Was crazy. That officially puts me at 2x body weight!

I noted somebody else posted that there deadlift is better than their squat. Honestly think I it has to do with ROM. The shorter the distance the better. You will see world class power lifters use SUMO deadlifts for this very reason as they can get their hips closer to the bar.

Don't feel bad about the back squat. Honestly I find the back squat requires a lot of technique to pull off properly. I know due to my tight ass hamstrings or a lack of them firing that my back slowly curves soon as I break parallel with the ground. Good lifting shoes may help as well.

#92, thenine.

Nope its a real picture man. I've been there. On the hiking and Jeep trails to are lots of little printed signs about safety and dehydration risks.

Anyway, off to do some DL'ing.

bw 165

430 x 1 x 3
435 x 1 x 4

all whilst standing on 45 lb plate

265,275,275,275,270,265,265

Largest sum for me on the 7x1. Getting better at maintaining the hip angle. Tough to stand up at the end of the lift by the end. I perhaps started too close to my max? It would've been nice to have to someone watching me.

Coach, could you clear something up for me? I thought the beauty of CrossFit was that it doesn't specialize in any type of sport...just makes you a more balanced, better athlete...why now , CrossFit Football, etc.?

If the second guy falls over the cliff at least the Rescue crew will get a good WOD out of it:
For time: 1 mile trail run with stretcher x 1
Drag dumb fat bastard on stretcher up a hill x 1
1 mile trail run with dumb fat bastard on stretcher x 1
Six 12 oz curls while talking smack on dumb ass bikers

3,2,1 Get Some

225
275
295
315
325
335
345

m/5'3"/160/29

went to bed last night before the wod posted, and for some reason had thoughts of nothing but FRAN in my head accompanied by one of those crazy lauhgs that you hear in the background on a Pink Floyd album, so I decided to start the day with fran. This next couple weeks will be rough so I'm gonna hit hard when I can. Finals, work, playing a concert in Pittsburgh, moving, and some crossfit.

so:
warm up--double unders (3x20), pushups,dips,45 lb thrusters

Fran: 6:41 (1:15 or so slower than last time mentally gave up a little I think when i realized my shoulder still sucks on the thrusters. still killed me)

lie in sweat puddle for time: 5+ min rxed

deadlifts (little lighter than max after fran)

225
275
275
275
305 (f)
305 (f)
275
275

warm down

set of 50 double unders (unbroken, yeah I've been practicing!)

Watching the video on CrossFit Football.......looked somewhat familiar.....Welbourne talks about sport specific training in the lateral plane. Check out the video at www.sparksportconditioning.com we've been doing this for over a year and a half now.

220,242,264,286,308,330,341PB!

Big hello from crossfiters Norway:D

m/22

95
115
125
135
145
160
165
175 PR

#30 and #38

There's been much written about achieving a balance in 1RM's for various lifts, and the general consensus seems to be a 3:4:5 ratio for bench press:back squat:deadlift. This is primarily a topic when someone refuses to do DL's for example, and concentrates soley on bench and squat work.

No matter, if you're unsatisifed with your squat, you simply need to work it more. Obvious, I know, but this isn't rocket science.

Dan @118--

"My guess is the bikers that fell off were not experienced riders."

I'd be willing to bet that at some point, the sign said, "Two riders have died here". And then a self-styled BAMF rode by it and thought to himself, "my guess is the bikers that fell off were not experienced riders." And guess what happened next....

I love risky outdoor sports, but dishonoring the memory of three people by purposely ignoring the lesson of their deaths, taking a picture of said ignorance and then sending it to the CF main site is just plain crass.

If you want to show the world that you're Tommy Toughnuts, please find a less pedestrian, staged, disrespectful, and played-out way of doing so.

S/F

Dan

so i read through all of the comments and how is everyone talking about the picture and not the video????????

i as well want to know who is this dude with a 6 min angie and john whats your score on quarter gone bad that he claimed to beat?

PR is 365, but I'm ok with today's numbers. First WOD back after my first 1/2 Marathon 3 days ago. Still recovering a bit, but so glad to be back to hitting WODs at full strength!

275
315
325
335
345
355 (f x 3)

Peddling in Moab is one of the coolest things I've ever done...

First individual crossfit workout ever! I was happy when I saw this morning that it was something I knew how to do.

221
231
241
251
265(PR)
275(F)
265(F)
251

I did an extra one due to the two fails in a row.

===FRIZZAT!!!===

eric gohl--nice work on the newbie posts-keep killin' it. gahanna's getting closer!

rookie--you are a beast brother

s'more--big hugs bro

onefastbird--welcome back! get some!

playoffbeard--tear it up, dude!

I'm a Utah boy and have spent some good times in Moab. All I can say is this pic gives me a b@ner! (I live near Pittsburgh, I miss my rocks to climb, my mountains to bike, and the beautiful desert and awesome weather. And as far as the pic comments, you don't do anything in Moab without a giant risk: Mountain biking, extremely dangerous Jeep trails, rock climbing, running rivers, its all my kind of fun--but beware, don't be stupid or your run might be your last!

225 275 315 335 355 375 385

275,315,315,225,225,225,225

Well color my photoshop theory incorrect... anyway I like the pic.

DL Results

300,320,320,320,340,365(f),365(f), 315

365 would have been a PR. I had the first attempt all the way up but I couldn't lock out and get my shoulders behind the bar... Its very hard to call it a fail.. but I didn't quite get it :(

m/6'6"/241

lighten up with the liberal views, its a freakin picture thats funny! and yea I would ride past it, just to see how bad it is! Scared of a little challenge!

M/53/182
WOD as rxd:
300, 315, 335, 345, 355, 375 (f), 365(f)
50 GHD nonstop situps
100 push-ups

Relax everybody, the sign is fake.
Also (and I know this is hard to tell from the photo) It looks like they are going about 3mph.
Plus, the riders are obviously well prepared. The guy in back is even wearing a parachute.
Nice view.

41/M/149

as rx'd

251
271
291
321
341
351
361

25/m/5'11"/205ish
385-405-425-435f-405-405-405 couldn't keep my back locked for some reason today.

2k Row (8:05)
CFWU (64lb assist)

Warmup: 135 x 3
Results: 165, 185 (old pr), 200, 205, 210, 210

What a bunch of sheep. Who gives a S@*T if they're riding on a trail that three people have died on? Who in here smokes? I don't, but I think it's the dumbest thing ever. That's not even a calculated risk, thats just pure ignorance. I ride a motorcycle every day. Am I better off because I'm on a wide road vs a self-propelled bike on a mountain trail? Seriously? People take risks every day. Get the F--K over it and stop being appalled by something so trivial.

As far as the "rescue" and or search and recovery argument, that's there job so why should you feel bad for those individuals if they're called upon to save a life? Have you ever broken the speed limit? That sign is posted for a reason, it's the safest speed for that stretch of road. By breaking it you're putting not just your life in danger but others as well.

It's not that they're doing it, it's that it's something that frightens you, it defies your logic, so immediately you abhor it, you denounce it and the people doing it. I think one person said that if they fell they hope those bikers died....wow you're a dick aren't you? Also who said "They look fat, I hope they don't crossfit" Uhhhmazing. So if you're fat you shouldn't crossfit? I sure hope you're perfect, deuchbag. Did that sign say 3 people out of X amount who attempted the trail died? It didn't say "Only Three people have attempted this and all have died" You have no idea about that stretch. Get over it. They made a choice, it's not yours, stop being a bunch of panty waists and get upset about something worthwhile

Cheers

Yesterday, DL PR of 325

Ran 10 miles with the team this morning so today's WOD should be great lol

275/295/315/335/345/355/355 long return after wrists

if you've ever seen the movie "Steep" which documents the history extreme skiers, then you'll have an idea of what this picture is trying to get across. Fortunately the movie does it in a much more tasteful manner.

I do feel like the bikers (assuming they are skilled and experienced enough) are fully within their rights to continue riding past the sign.

I do feel that blowing up the sign in the picture to brag about it is immature and implies that perhaps the required experience isn't there.

Then again, there are a LOT of assumptions to be made about the story behind this picture (is it a warning or bragging, do the riders have the experience they think they do, and so on...) before my thoughts are even relevent.

No different than those who go beyond the boundries at any ski resort. You assume the risk. Many folks die every year searching for fresh pow and steeps - and signs are usually there to warn them. Personally, I know the risk on the hills and assume responsibility if injured or worse. As long as those partaking in the activity assume the risks and are willing to pay for any rescue or recovery I really don't have an issue with this.

265
285
285
285
265
265
265

CFWUx3

225x1
235x1
245x1Fail
245x1
250x1Fail
250x1 Tied PR
255x1Fail

4.5 mile run outside in New England hills..felt great! Still a turtle as it took me 43 minutes!

F/41/5'4"/143

WU 95 x3

135
145
155
165
170
175 PR by 20#, yahoo :)
180 fail

Heading to Texas today, while there I'm going to visit Alamo CrossFit, giddy-up!!
Oh yeah, visiting relatives too, ha ha!

315

#181 peyton knippel--word. I am fat. That's one reason I do crossfit, in order to change that. I hope I don't get banned from crossfit for being fat and for liking this pic! true 'nuff, people need to quit with the crap attitudes.

Everyone is welcome here, get some!

(in all aspects of your life) just think, if we all didn't do crossfit (or anything) just because someone gave us a bad look, said we were being stupid or that our approach is to risky and doesn't work, or that we are a$$holes, which in some cases seems to be correct.

Darwin would be proud.

CFWU
deadlift in place of OHS
situps on steep decline
8 pullups, 8 dips

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

215
235
255
265
275
285
295

Steady improvement and probably would have had a good shot at breaking 300.

#74 - Gerard,

Those of us sitting in offices are making it possible for you to sit your a$$ on the internet and go out and play on your mtn bike. It sure would be nice if we could all shirk responsibility, but we cant. Yeah, i'd like to trade places with you and just hang out and ride around all day (my assumption of what you do based on your post) but I can't and well I'd feel that I havent really accomplished anything of merit.

anyway, still annoyed by the blowup of the sign as a matter of poor taste, could care less if someone takes a stupid or calculated risk.

50m/5'10"/221
CFWU x 3
Just had a cortisone shot in rt. elbow and another in my lft. shoulder yesterday. This following rotator cuff surgery 7 weeks ago...so I scaled and adjusted some work form CF football today...did 21-15-9 55# push press, burpees, 95# T-bar rowing and 70# tricep extensions...10:53
I still don't have full ROM and I have lost a lot of strength.

NEW PR of 435!!!

Warm up 5 min Rowing; 135 x 5; 225 x 5; 315 x 3

405
405
415
415
425
425
435 (PR)

Does anyone use wraps? Once I start to get heavy it seems as though I can lift heavier but it is my grip that starts to go out before my legs or anything else.

As Rx'ed

245
265
285
305
325
345
365(F)

As a warm-up, ran 5 Miles with my soldiers. The footmarch should be nice tomorrow.

38/70/180

135
225
245
275
295
305
315 (pr) - felt great so I kept going
325 (pr) - had some left in the tank

Overhand grip until I hit 295

#88 Tony et al,

The military, firefighters, and police do not "ignore" risk and accept the consequences. We in the military make every effort to MITIGATE risk through various means, including collecting more intel, creating better weaponry, providing air cover, using different tactics and techniques.

on top of that, we dont go LOOKING for risk..we do it because we have to, not for fun...

but good attempt at an analogy

225,225,245,245,265,265
stopped after 6. form went to hell and really felt it in my back on the last one. was going to try 275. 265 was my last weight for the CFT.

M/47(last day)/6'/185#

185
225
275
300
310
315
225

WU with 2x15 OHS with oly bar.

Practice dl form with bar only, starting at hang.

Opted to go light, work on form and do a 5x5 instead of the rx'd 7x1. Still not getting the form correct on the first rep, second on is so much easier of a pull than the first. Not sure what I am doing wrong. I think I need some extra eyes.

115,135,135,135,135

I'm disappointed that this pic was posted. Utter disrespect to the people who died and to their families.

Wow.
And I'm an avid mountain biker.

Did "Angie" first as rx´d 10:23. First 100 pullup 3:14 (20+20+20+10+10+10+10) Cruel.
Deadlift: 80, 105, 115, 120, 130, 140, 145kg
Nice day:-) in Stockholm

#20 really? As a pretty novice mountain biker, I wouldn't even consider that section that scary. Plus, people die mountain biking every year. So is every biker disrespectful to anyone that ever died on a bike?

315, 335, 355, 355, 365, 375, 385.
that last one had to work for it

135/5
225/3
275
295
315f
315
315f
multiple sets at 225x3&5 so I could video them and work on form.
On the heavier weights I'm getting pain in my left tricep when I pull my chest up and my traps back. Something is pinching. Heavier just wasn't in the stars today.

1-arm (in kg)

105-125-135-140(f)-140(PR)

Think my back did a lot of the work on this one.
225
305 F
285
285
285
285
285

How are you supposed to finish this lift. I can't drop weights in my gym and I feel like my back is doing all the work on the way down?

had noting in the tank today..totally running on fumes and a little coffee with honey....ugh
255-265-275-280(f)-275(f)-265(f) called it quits then. at least I equalled my pr 275. I can get 280 up but the bastard won't let me lock out. I kind of drop it on the way down (no bumpers) so it's a failure all around. CAN SOMEONE HELP ME GET UP TO 300?

m/34/195/6'

warm up: squats, pushups, wall ball cleans 3rds of 10 reps.

DL warm up: 135-6, 160-5, 185-4, 225-3, 250-2

workout: 285,295,305,315,325,335,350,355,365

Did two extra sets because my original 1 rep max was 315. In one month I upped my DL max by 50 lbs! Thanks crossfit!

#206

You go back down the same way you came up. Back and legs move at the same time, at the same speed.

Bwt: 192
warm-up 5min walk 2min run x4
plus 5 DL @ 115
115
125
135
145
155
165
165

For a website which usually has some kind of inspirational or motivating picture, this is in terrible taste.

It's not about biking, pushing limits, or disregarding signs. Do that on your own time. To deliberately take a picture like this is tremendously disrespectful.

M/34/6'/201 lbs

140 x 10 (Warm up)
140 x 10 (Warm up)
230 x 1
250 x 1
250 x 1
260 x 1
260 x 1
270 x 1 (PR)
270 x 1 (PR)
sit ups 25 x 2

Wow! It's like the PC police force have adopted Crossfit as their Fitness Program. Anyway..........

WOD:
200/225/245/245/245/245/245

Worked hard on my form.

CFE WOD:
Tabata run: 12 Degree incline/7.5 MPH x8
My heart almost came out of my chest and when I held on to the little handle HR things, It started flashing after 170, i think it was telling me to chill out. LOL.

M/34/69"/160lb

m/32/230/69"

CFWU x 3
275
315
335
355
365
375
385

Ran 1 mile

225
245
265
285
315
320 (pr)
325 fail
315
L sit chin ups after
Male/27/5'10"/170.5

295
315 (previous PR)
325 (PR)
335 (even better PR)
345 (Fail)
315
315

ran 2.4k for 11 minutes

F/37/5'2"/138
rx'd
135
155
175
195
215 (PR)
225 f lost grip
225 with straps
3 rounds L-sit chin-ups

m/38/190/70"

CFWU x 3

DL WU: 135x8, 225x5, 315x3

WOD: 385-405(PR)-415f-410f-410f-400f-385

PRd on second attempt, not too much of a fight, but anything more proved too much today. The last 385 was a huge fight all the way up, but I wanted to end on a good lift.

Post: foam roller and stretching

365
385
395
405
415
430
450 F
m 21 180 5'9"

m/44/6'2/170

175# for each deadlift

Dan @117: Ha - I was going to post almost the exact comment. I have a picture of me and two friends next to the Canyon sign that says not to go down & back in one day, taken at about 2:30pm when we'd come back up.

135lbs
155
175
185
195
205 old PR
210 PR felt good kept going
215 PR!!! Very excited!

rx'd

265
275
285
295
300
305
310(PR)

m/26/148/5'8"

as RX'd

205 225 275 295(fail) 280 280 280

my head almost exploded trying to get 295 up...

oh well

M/22/160/5'9"

First time ever to do deadlifts, so I took it fairly cautiously to make sure I kept proper form.

CFWUx2

Weights in lbs.:

195
215
225
225
(a few failed attempts at 235)
225
225
(then I remembered Eric had said alternate grip gives you better grip)
235

10 inverted burpees (they're just so much fun), 10 pull-ups, 10 l-pull ups.

315-385-405-405-405-405(f)-385

Then Spartan 300 - 15:11

m/30/5'8"/158

290
300
305
315
325
330
335 personal best...yut!!

M/27/175

225
245
245
245
245
245

Still relatively new to DL's, was nervous about my form and not wanting to destroy the back.

305-315-325-335-345-355x-335-lbs.
mixed grip at 325-lbs.

345-345-365-365-365-365-365

245
255
265
275
285
295
305(PR!)

F/38/138ish/5'4"
3 min rowing warmup
Warmup using Rip's warmup calculator
2x5 @80
1x3@120
1x2@170
Counted 1x2 as 1st lift
170-190-190-195-195-200-205 PR by 5lbs

awesome day..
WU- 12 Muscle Up
20 HSPU
225 Deadlift x 10
315 DL x 5

WOD- 375
405
425
435
445 PR
455 PR
455 PR
and then did my first handstand and actually held it for about 10 secs got bored and dropped..lol.
good day 4 me

46/M/6'/185

DEAD LIFTING:

185, 215, 245, 265, 285, 295, 310.

FORM BREAK AT 310 SO I STOPED.

THEN DID 5-225, 5-215, 5-205, 5-185.

I USE A STANDARED 45 POUND STRAIGHT OLYMPIC BAR ON ANY AND ALL LIFTS. I SAY THIS BECAUSE I'V SEEN A SPLIT BAR USED IN DEAD LIFTING BY SOME.

KRAV AND JIU-JITSU TONIGHT

THREE LITTLE BIRDS

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

First day with the brand new Elite Rings set. Put em up in the gym's basement and tried to do:
10 rds for time: 10 pullups, 10 ring dips.
Scaled it to 10 PU and 5 ring dips and stopped at 5 rounds in 10 minutes.

Holy gymnastics, Batman!

225
275
295
285
285
285
325 (Replicated yesterday's 1RM PR)

M/39/5'6"/183

135x8
225x3
315 335 355 365 375 385 395 (f)

Last time, failed on 375... so, good day!

Grip gave out. Probably should look at the hook grip.

Whoooo hoooo! Yay! Whoopeeeeeee! I got a PR and am very very happy!

205*225*235 (PR)*240 (PR)*240*240*240

I LOVE dl’s and must get an immediate amazing neuronendocrine response like no other. I get so energetic and happy and ecstatic during and post workout it is unbelievable. I bet if someone asked me to sing at the gym, I would have (please do not do this, I am not a good singer!).
I workout at a great YMCA. They let me do all this barefoot and after I did the 225, the trainer came over, asked what my PR was, knowing that I always tend to go up in ity bity increments and warm up too much. He slapped on the 235. When I nailed it he came over and put the 240 on and kept giving me the thumbs up :)

Back to my little happy jig in the cube world… ;)
Erin

M/25/140/5'11"

225
245
265
285
295
305
310(PR)

185
205
225
255
300(PR by 45 lbs!!)

Great workout! I finished with a variety of flutter kicks, burpees, reverse brupees, push ups, and pull ups

Warm Up: .5 mi jog, DL 2 sets 135x5
WOD:
225
225
275
295
315
325

to quote George Carlin "Anyone going slower than me is an idiot, anyone going faster is an A$$hole..."

23m/6"/175lbs

165
185
195
205
215
225
235

+ did one more @ 255 at the end

335/345/355/335/335/335/335

M/43/5'9"/185#
225x5
255x3
275x1
295x1
315x1
325x1
275x5

Ooooh, the slacking shows now! Been rather lazy for a few weeks with my university finals nearing.

Workout in kgs:

60 x 8
80 x 5
100 x 1
120 x 1
140 x 1
150 fail
145 fail
145 fail

Have pulled 142.5 x 5 at a bodyweight around 175, currently 168-170.

18M/6'1

I feel that it would only be fair if I had the opportunity to comment on the picture that is arousing so much discussion since I am actually in the picture (front rider with the green shirt). Admittedly, when this picture was taken the last thing that was on our minds was to disrespect those that had paid the ultimate price on that trail before us.

The situation arose out of mere spontaneity, and it turned out pretty well. We were indeed having the time of our lives doing something that we are really passionate about, and the picture is meant to symbolize a separation from the chains of complacency and mediocrity. Anyone who has ridden in Moab will tell you that the Portal Trail is about as extreme as it gets and we just wanted a picture that would give perspective to how impressive the trail really is. To all the skeptics out there, the sign is real and the trail is extreme- and yes we did ride it down.

In retrospect I think we both agree that the picture, taken out of context, portrays two idiotic college kids on their mountain bikes hurling themselves along a cliff edge with complete disregard to themselves, the emergency services personnel in Moab, and the three unfortunate souls that passed before. However, let me assure you that both of us in the picture are avid bikers who possessed the skills and calculated the risks of riding the trail before doing it.

I understand the distaste that is probably left in some of your mouths as you look at the picture, but I ask that you try to interpret the picture as it was intended. Additionally, as a member of the United States Military let me assure you that not a day goes by when we do not consider the consequences that our actions have upon those around us. We are humbled by the fact that so many people are brave enough to step outside the bounds of normal every day life and to truly experience what it means to be breathing, thinking, and walking around. Your mind goes to amazing places when you push your body to incredible and challenging situations- and you truly learn what it is that makes each one of us "tick".

It is very unfortunate that this picture has created such a backlash of opinions regarding two people that no one even knew, and I am mournful of the three tragedies that occurred before, but I can be comforted by the fact that the three riders that passed before us probably died doing something they love, which is more than can be said about most people. If I am lucky enough to get the opportunity to pass from this life serving my country, riding my bike, or lending a hand to someone in need then I will not have much to complain about. Let me leave you with a beautiful quote that summarizes how the picture is intended to be interpreted, from a young man who gave his life searching for what it truly means to be alive:

"So many people live within unhappy circumstances and yet will not take the initiative to change their situation because they are conditioned to a life of security, conformity, and conservatism, all of which may appear to give one peace of mind, but in reality nothing is more dangerous to the adventurous spirit within a man than a secure future. The very basic core of a man's living spirit is his passion for adventure. The joy of life comes from our encounters with new experiences, and hence there is no greater joy than to have an endlessly changing horizon, for each day to have a new and different sun."
— Chris McCandless

Have a great day and I hope your athletic endeavors have intertwined as much with your daily life as mine have.

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

Deadlift Warm-up: 5 x 225, 5 x 275

WOD: Deadlift 1-1-1-1-1-1-1

1. 315
2. 345
3. 365
4. 385
5. 405(F)
6. 405(F)
7. 405(F)

Felt weak today, too much beer last night during the hockey game!!!

M/39/6'1"/245

34M/175/6'
315
355
375 missed
365
370
375
380 (pr)missed
10 min after, CFE WOD
20:10 x 8 rounds @ 12% incline
6.4,6.5,6.6,6.7,6.8,7.0,7.0,7.0 MPH

32/m/165

cfwu x2

365,365,375,385,395,405,415(fail)

33 yom 220 bwt

cfwux3rds -dips, +push ups
wod as rx'd
435/445/455/465/475/490/500 new pr by 15lbs

#196 me--

I don't know what analogy you read, but for one, I never said anything about military, police, or any other rescue/protection service. On the contrary come from such a family and have respect for those who face those unwanted, but sometimes necessary risks.
I was, rather, referencing the comments by #181 peyton knippel, where he chastised those who commented earlier on the board about the Mt. Bikers in the photo being fat and hopefully not crossfitters. That attitude of elitism and unfair judgement and discrimination was what I was talking about--how shameful would it be if we didn't do anything (I was attempting a crossfit analogy, since so many people that don't do it, dis it) because of what someone else ignorantly, or arrogantly said. That's all, never meant to offend, unless someone is the jerk calling people fat and acting like they (fat ones) are not cool enough to crossfit. So, enjoy the boards and hopefully drink the Kool-aid!

Jim,

I'll take the Dropkick Murphys right along with you.

USMC 91-95

246 C2C John - keep on living your life the way you do, amigo. Just a lot of crankiness on the bb today.

225, 245, 265, 270, 275, 275, 275

275 is my last 1RM PR. Don't know if I could pull any more than that, but I started 6 months ago at 205, so I'll wait and see

196 me--
sorry dude, I thought you were talking to me (ends up you were talking to 88 tonyw, not 188 fat tony ha!) But still, just wanted to make sure you and everyone knows I would never dis on those who protect and serve us everyday, everywhere! And if you are one of those, then, thanks.

m/35/216ish/5'11

315
325
335
340(pr)
345(f)
315
325

M 34/141/5'7"

185-205-225-245-265-285-300

Me: 42yo/M/5'10"/175lbs/11.5%BF

Warm Up: CFWU 3 sets 15 reps per set + 5 bar Muscle Ups

WOD: Health lifts

Warm Up: 250 x 5, 300 x 3

315lbs x 1
315lbs x (f)
315lbs x 1
315lbs x (f)
310lbs x (f)
300lbs x (f)
250lbs x 1
250lbs x 1
250lbs x 1
250lbs x 1
250lbs x 1

Cool Down: working on the handstand to planche back up to handstand for about 10 minutes

This is my first WOD since March 16th. I feel great and I kept pretty tight control of my diet while I took time off.

I am really looking forward to the Science of Exercise cert this weekend in Texas.

Have Fun, Train Hard,

Billy

Wow, did the Curves Heath Club message board traffic accidentally get redirected to Crossfit.com?

Fat Tony: Deadlift numbers to come this afternoon. Nice job BTW.

365 for each round. Worked form with buddy. Felt really good and really started feeling the difference b/w good and bad. Look forward to doing this again later.

m/29/73/181
225-235-245-245-250-255-260

23/m/180
365-375-375-375(bad form)-365-365(f)-355

#196

I see you have swallowed the "safety coolaid" of the military...

You people complaining about the picture are just silly.

Fact: There is a sign.

Who put it there is not indentified? Anti-Mtn biker? A family member of someone who did die there? Random joker? Some in the Park Service acting unoffically? You are assuming it’s the Park Service of some other official agency, but there isn't the usual posting id that you see with their stuff. For that matter you don’t even know if the information on the sign is correct.

As for the “these people posting the sign have your best interest in mind so obey them” argument. Are these people the same ones who tell you and me not to squat below parallel? Or that a high-carb diet is best? I mean these people have your best interest at heart so obey them too then right?

Seriously we know next to nothing about the picture, its context or its reasons for being posted. It’s a blank canvas for opinion where commenting on it speaks more about yourself than the picture.

WOD - 315, 325, 335, 345(PR), 350(PR), 355(fail), 315 [50y/m/10st12/70"]

33/M/6’00/183

W/U: Row 250m, DL 10x45, DL 10x135, DL 5x225, DL 1x315

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

1x365, 1x385, 1x395, 1x400 (pr), 0x405(f)

Very excited to get 400. Then, I put 4 reds on each side which was awesome to see, but I didn’t move the 405. Next time for sure.

(Just reviewed my 04/10/08 7x1 DL WOD and realized I have added 65lbs to my DL in one year.)

m/37/195 as rx'd...

315
350
350
350(f)
315
315
315
315

M/45/5'11"/187

285-285-305-315-325(F)-325(F)-305(F)

Right hip is still tweaked, long warmup, many reps at 145. 315 felt solid and technique was good..no rounding. Last 3 lifts were dropped as soon as lower back rounded. Interestingly, the first 4 lifts (with good form) did not aggravate the hip. As soon as I felt the back rounding on the heavier lifts I also felt the hip twinge. I will be staying light until this form and hip issue is cleared up. Thanks Coach

275x5 max
5 rounds
m/39'5'8'/180

275-315-345-375(old pr 365)-400-410

185
225
275(f)
275(f)
245
245
275

Previous best on 3/2/09- 285
3rd workout back from ankle sprain

#246 C2C John Avrett

Nice work. Great photo. No need to explain anything to anyone but the way you did explain it was fantastic. Thank you for your service.

m/30/5'10/205

315
335
355
385
405
405
415(pr)!!

Mark
225, 255, 265, 275, 285, 295, 305f, 300f

225-275-295-315-325-345(F)-335(PR)

PR by 10#

185lbs.
205
225
255
255
255
255

Every time I go skiing I see signs like this, telling people to be careful. I rarely see anyone walking down the side of the trail with their skis on their shoulder.

When I wakeboard, there are 3 liferings as memorials set up on the banks where people have died from drowning, but people still boat and extreme sport there.

Kudos to these guys for pushing the envelope, I only hope they are careful of other riders and that they know what they are doing. Isn't that what crossfit is all about? Pushing your personal envelope?

If someone else died there, maybe it was their fault. Tragic, but possible.

I think this picture is sweet!

135 warm up 205x225x245x275x295x225 I got nervous about popping my back

OMG! Lighten up people. This was obviously meant to be irreverent or even funny.
Today isn't a "rest day" everybody Shut the F^&k up and DO THE WOD!
The comments lately have been short on numbers and large on Candy-asses bitching about everything.

5 rounds for time:
5 DL 185 (scaled to ensure good form)
10 burpees (full pushups, jump to touch HVAC duct 8" overhead)

Completed in just under 7:30
This should be a named WOD! it killed me! :)

DL's tomorrow or Friday

Thanks again to Coach for changing my outlook on fitness!

M/40/6'0"/155

in kg
150,160f,150,150f,150,150,150

Lost about 10% of my strength from inconsistent training during the spring "travel season". Hopefully it will come back fairly fast.

massive PR setting days considering my last CFT (13 march) had a deadlift at 287lbs

(converted from Kg)
307lbs
331
342
358
364
375
380 (NEW PR!!)
failed the 380 first go-round but was not quitting on fail

This is probably a stupid question but what does the F mean next to the set? I think it means failure, but then that doesn't make sense if you're only doing one rep. Can somebody help?

195,205,215,225,235,245,255

slowly rebuilding after redoing my form

3 sets side to side pullups 70lbs assistance
3 sets prone pulldown curls 50lbs

4/16 crossfit endurance workout for 1.87 miles

295, 305, 315, 325, 335, 340f, 340f

Matched both of my new PR's from last week, but couldn't move up any further today. Extremely pleased, since I feel lousy with a fresh new cold.

C2C John Avrett:
Interesting take…I’ve ridden that trail many times. The majority of comments and opinions presented here are from people who have never been to Moab and/or have little to no in-depth knowledge of what that trail presents. The sign was posted to dissuade your average moron tourist from attempting to ride the trail and become another statistic. Moab is full of uniformed tourists and weekend warriors who believe they can tackle the most extreme ride. The terrain and network of off road trails in Moab are wide open, not regulated nor are they patrolled like one would find at a ski resort. Obviously some in this forum don’t know what they are talking about. As the old adage explains…opinions are like a$$holes, everybody’s got one. With that said, in my opinion, you lost a little creditability when quoting Chris McCandless. If that idiot had any common sense and half a brain he would be alive today.

220
225
230
235
240
245f

I might have actually done 10 pounds more than that but I'm not sure. When I was taking the plates off I realized that I had 15s on the bar and I think I counted then as 10s.. but I can't be sure. So I'll count it as a 240 lift. I guess I'll never know :P

Then did a workout with Brendan -
50 double unders
21 box jumps
21 OHS with 65#
50 DUs
15
15
50
9
9

11: 52
Brendan crushed me like usual.

365
395
405
415 (f)
405
415 (f)
315

Missed last PR of 435 by 30 lbs :(

M/36/67/245

Still owed the back squats from a couple days ago and I am still staying away from lifting weights I can't do at least 5 times. So:

Squats, Deadlifts, Shoulder Presses 5 x 5

Squats:
5x225#, 5x225#, 5x235#, 5x245#, 5x250#

Deadlifts:
5x5x250#

Shoulder Presses:
5x5x135#. Reps towards end of some sets were push presses.

375
405
415
425
435 pr
445 f
440 f

#284 - Bob

Yes, the "f" means fail. You can still fail one rep. The single rep was attempted but too heavy for the person to complete.

Forget the CF Games, here's the real contest for the world's greatest athlete: http://deadspin.com/5221380/the-glorious-return-of-the-superstars (wfs).

To # 281, Sparky: you rock!

Ok, I need someone to help me out here, I just can't seem to push my DL past 300# but I can pull 295 almost every time (except today). I'm pretty sure it's a mind thing, but had a buddy w/me today pushing and I still couldn't quite get it (I'd get it about 1" off the ground each time before fail). I usually don't use a hex bar, only when I'm getting discouraged and I squatted 275# the other day so I don't know why my max DL is only a few lbs higher... Any suggestions on what I can do? My form is generally good... Thanks

21/m/180/5'10
225
275
285
305 Fx2
295 Fx2
295 Hex Bar
305 F-Hex bar

405
425x1x6

CFWU x 3; std

135 x 3

225
245
265
285
295
305 (PR)
305

225 x 2 x 2
135 x 3

Some HSPU and 15 K2Es

445-445-445(F)-405-405-405-405

compared to(3/3/09):

385-405-425-435(F)-435-435-440

*felt really weak doing this; I guess it was a bad idea to do Main WOD and the CFFB WODs all in one day yesterday*
*GOOD TIMES*

cfwu
1k row

WOD DL
200/220/240/250/260/260/260

BS 3x5 stop at bottom

Thanks Fat Tony, it was a great trip... oh wait I didnt go anywhere! LOL

150, 150, 160, 160, 160, 170, 160 in kg's

135 x 5 WU

225
275
295
295 (f)
275
275
275
225

Not bad after taking a 3 week hiatus

bw: 175

300-325-350-375-385-400-425(F)

Beat last PR of 375 by 25 lbs.

Been out of crossfit for a while. Trying to get back in it.

28m/5'11"/220

25 Cardio (elip./stairs)

135 x 5 DL

WOD 225 245 245 275 295 315 315

HPC+Push Press 135 x 3 (2 sets)

WOD # 12 for me, still a rook

28/M/140

This huge tear on my left hand from Angie makes lifting no fun for me right now. Just did enough to get a PR and then called it a day.

135x5
205x3

255
265 old PR
270 new PR
275 ouch- fail and done.

Inching closer to 2x bodyweight

m/29/5'11"/180

As rx'd

335, 355, 375, 385, 395, 405, 405

Now to try for the gym's 425 deadlift t-shirt.

New PR 255 lbs

29/m/184

335-345-355-365-375-225-225

Then, for time:

800m farmer's walk @ 200lbs.: 22:48

You guys over analyze the picture.
Don't read into it -
It is just a cool picture.

Did the deadlift double under workout from the qualifier.
as rx.ed 5:54

C2C John Avrett - props man. good to read your post. I was hoping the riders would weigh in on this stuff, and all I can do is cry when I think of Chris McCandless. He sure risked it all, and went for a very big adventure....unfortunate in how it ended for him. But look what he left for us to read and contemplate.Life is about adventure for sure, big ones with big risks like mtn. biking or base jumping/wingsuit flying like my good friend Shane McConkey who took his last jump in March, and also adventures like kids and marriage......Inspiration can come from all kinds of places. Thanks for sharing your gnarly trail inspiration with us.
Erin In8girl - awesome job. I am happy dancing with you!!!!!

m/35/5'8/151

I decided to do the 3rd WOD from the Great Basin Regional
800m run
3rds of
10 155# Squat clean
20 CTB pull-ups
30 24" box jumps
800m run
28:22
Totally kicked my butt!! Much respect to Speal who finished in 19:49 WOW!!!!!

23/m/184/5'11"
first muscle up today!

43yom / 147

2 Strength work-outs at once by switching exercises back and forth

Back Squat 5x5 up to 235# (PR)
and
Deadlift 1x6 up to 345#

m/20/163/5'9"

295-225-250-255-260(f)

255 is 5lb pr!

M/25/6'1/175

w/u: 500 M Row

WOD:

135 x 5
185 x 5
225 x 3
245 x 1
275 x 1
300 x 1
315 x 1(tied pr)
325 x 1(f)

Felt strong today. Should have gone straight to 325 rather than trying 315 again.

horrible day

24/m/177

The best i got was 365, pr is 375. Form sucks!

246 C2C John, thanks for your thoughtful post. Seems like there has been a lot of harumphing on these pages the last couple of days.

Tabata row 8x20:10, about 1:35 on the sprints. DLs 225(10)-315(5)-385(3)-385(3)-385(1)-315(5)-365(3). For some reason I lacked the mental energy to do heavy singles today, but was pretty happy with those (somewhat random) numbers.

cooldown: snatch skills drills.

FRAT warning:

The "chalkboard challenge":

Thinking about the chalkboard "ten commandments" yesterday, ignoring the grammar completely, and instead focusing on the relationship between GPP and sport-specific training, I decided to convert that into a personal challenge: can I get within 10% of my lifetime running PRs (from the glory days, not just my decrepitude), and within 5% of my old lifetime rowing PRs (also glory day PRs), using crossfit as the primary training program? The percentages are intended to reflect the differences of aging and (in the case of running) body type changes only. I formulated this challenge after, yes, looking at the actual numbers but also thinking that my running times would be harder to duplicate because I now wiegh 30 lbs. more than I did in high school and college when I set them - and I don't want to lose that weight. Converting this into dollars and cents, the numbers look like this:

Mile run: Lifetime PR (LPR) 4:20, LPR+10% 4:46
5K run: LPR 15:36, LPR+10% 16:30
10K run: LPR 33:25 LPR+10% 36:45
Mt. Evans: LPR 2:09 (I think), LPR+10% 2:22
Pikes Peak: LPR 2:24, LPR+10% 2:38

2k row: LPR 6:12, LPR+5% 6:31
6k row: LPR 20:12 LPR+5% 21:13
30 min. row (max meters) LPR 8910m, 95%LPR 8465.

Looking at the numbers, the running benchmarks will require major improvements and may not be achievable, although I came pretty close on my last Mt. Evans run; the rowing ones are reachable and are actually fairly close, except maybe the 30 minutes (that was a sea level PR, may have to adjust). I am especially scared of the running 5k and 10k benchmarks, I frankly don't think that will be possible but you never know. I guess the idea on those is to see how close I can get.

Anyway, I plan to take a run at these over the next couple of years (let's say before I turn 50), using the mainpage WODs and doing the sport specific activities along the lines of the CFE protocols on my rest days, or in combination with a WOD if I am feeling frisky on that day. I also have been known to blow off the mainpage wod and just run or row instead, and will continue to do so on occasion. As a specific event or time trial approaches I may "bias" the programming that way a bit, but I will still not do anything like the sport-specific, oxidative-heavy training I used to do. I don't have time to train more than once a day, so I can't implement that part of the CFE.

And, oh yeah, I want to do this AND get my DL over 500 lbs, etc. The idea is to have some benchmarks in addition to the weightlifting, hero and girl WODs. Should be fun and I will let everyone know how it goes!

Anyone else wanna give this a try?

m/30/190/5'11"
deads!!!
185-195-205-215-225-235-245

185
205 PR
205
210
225 F
215 F
205
205

Previous 1 rep PR was 200#. Did an extra set because of the failures. Wanted double body weight-will get it next time!

M/30/70"/190

335
405
425
445
455 - PR
465 - PR
475 - Fail

m/5'11"/185/23yo

320
340
370
380
390
400 (f)
395 pr

After hurting my back, and not being able to work out this was a good starter.

225, 225, 245, 245, 255, 255, 275

M/50/5'11"/174

235-255-275-295-305(pr)-310(f)-275

New PR-305

OK, it's the 22nd.

Every Second Counts?

M/33/195

315,335,355,375,395,405(x),405(x)

2sets of 365-1

M/5'10"/165

275
295
300 (fail)
295
295 (fail
285
285

33/m/215/6'5"

345
375
395
405
415
420f
405

I saw tabata deadlifts on Crossfit Football and have been itching to try them. I did it today. I used 275lbs and got 9 reps in the first round and 4 in the last for a total of 53. Killer workout.

M/29/6'/195

185
225
245
265
275
295 (fail - bad jump in weight)
275

- pretty tentative,not much confidence in my lower back right now

worked out this morning, felt weak and lazy for this one

295
305
310
315
320
325
330

4/22/09
CFWU X3

WOD:
Dead Lift
1-1-1-1-1-1-1
185
205
225
245
265
275 (Fail)
270

JD Roper
Pickens High School
Blue Flame CrossFit

155-175-185-195-205-215-225

this is day 2 of cross fit and i don't see how only 7 reps of these is sufficent enough for a quality daily work out. what are the cross fit exercises meant for? overall fitness? hypertrophy? all of the above?

155-175-185-195-205-215-225

several sets of 10 then a couple at 6 reps to warm up then
315
325
335
345
355
365
375
tried 375 again and could not get it...
37/5'11/215

I had never done anything over a few reps of 135, so today was my first big deadlift day ever.

185-205-225-245-275(this one was pushing it)-245-255

335
345
355
365
375
380 (PR)
385 (PR)

10# PR = good day (if I had my PPR mouth guard I could have gotten past 400# EASY).

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

405
415
425
435
445
450
455(PR by 10 lbs)

Warm up bar x 5 x2
50% max x 5
75% max x 3
85% max x 2
345(PR), 350, 355, 360(F), 360(F), 345(F), 325
PR+ 10#

Warm up 10 min on spin bike

265
265
285
285
299 (fail)
265
First time doing deadlifts so I tried to take it a little easy. Think I used my back too much, feeling it already.

Wanted to hurt myself a bit so:
3 times through
500 M row (1:35, 1:46, 1:49)
30 situps
20 pushups
Got that tingly skin feeling on the last round of rowing.

4/22/2009
cfwu x 1
deadlift:
warmup (155x10, 205x5, 245x3)
275lbs x 1
295lbs x 1
315lbs x 1
315lbs x 1
315lbs x 1
320lbs x 1
320lbs x 1

3 rounds:
245lbs x 3

previous:
321lbs x 1 3/10/2009
323lbs x 1 3/1/2009
323lbs x 1 2/10/2009

Im going for 350, lets see how it turns out. Especially after running 8 miles, maybe my hamstrings won't respond the same!

Im going for 350, lets see how it turns out. Especially after running 8 miles, maybe my hamstrings won't respond the same!

315-335-355-375-385-390F-390F
I almost locked out 390 but just couldn't quite get it.

m/37/76/195

w/u:
135x10x2
205x5x2
255x3x2
275x3

WOD @325

245-255-275-285-305-305-310(PR)

CFWUx2, 135x10, 225x5

275
295
325
345 (current PR)
345 (fail) - almost had full extension, but was losing grip so had to come back down
335
335

Taped my left hand up to protect the ripped callous, but as the load got higher, grip became a real challenge. Ended with 225x10 to continue practicing good form. Think I can go over 350 next time.

275
275
295
295
315
315
295

Excellent video today.

152 5'7.5" 34 yom

275x1/285x1/295x1/305x1/315x1prx10 lbs/305x1/295x1

m/41/160

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

205,255,275,295,310,310,310. 310 all the weight I have. Goal was 7 @ 310 but form felt bad on third lift @310 so I checked ego and stopped. If my lower back is sore tomorrow morning I'll know for sure my form was off.

225
255
265(old pr)
275(pr)
285(pr)
295(f)
295(f)

Having a hard time maintaining grip on the last few sets more than anything...

46/182

286
330
375
401
401
401
401

"Heavy Frianebeth"
15 Thrusters @ 135#
15 Pull ups
12 Squat Cleans @ 155#
12 Ring Dips
9 Deadlifts @ 255#
9 HSPU
=5:20 (pr by :09) would have had sub 5 but lost my balance a lot on the HSPU's

did crossfit football strength wod
365 dead lift one rep every 30 seconds for 15 rounds

m/34/188/6'1"

352(1)
352(1)
352(1)
352(1)
352(1)
374(1)
407(1)pb

275-315-365-405-465-505f-505 PR!!!!!!

F/22/5'4"/125

125
135
140
145
150
160
175 (pr)

m/39/160
315
335
365
370
375(f)
370(f)
370

26/F/5'8/166

Fun!

CFWU x 3
Kettlebell windmills (3 sets x 5 reps)

65# x 6
85# x 5
105# x 4
125# x 3
135# x 2

145 x 1
145 x 1
155 x 1
155 x 1
160 x 1
160 x 1
165 x 1 (can I count this as a bodyweight DL? :p)

btw: 158

ran a mile first: 5:25
205, 255, 265(bad form), 255, 255, 255, 255

So strange to me that some of you are responding to the photo as if that sign is some sort of memorial. It's nothing more than a "danger" sign with emphasis on the "DANGER". It's a "please don't sue anybody- if you die we warned you" sign. It has nothing to do with respect for those who were lost or thier families.
Gime a break.
I swear some of you vampires just like to get on here and bitch about whatever is posted. Pic-video-article-WOD always something. Get over it.

Now, lets all get to work and get better shall we?

CrossFit Warm Up

(Used a Hex Bar for the Deadlifts)
Warm Up Sets:

55x10
105x8
145x5
195x5
235x3

W.O.D.

265x1
285x1
295x1
295x1
305x1
305x1
305x1

Slept through my alarm today... I think the extra sleep helped. Former pLer, have last 35 lbs. So this was a new bw and PR setting for me today.

225, 275, 315, 335, 365, 405, 425xfailed

as punishment for failure. 135x30

ps. I have two broken arms from a cliff like that, and would do it again. Love me some tough love.

M/32/5'4"/144lbs
1. 275
2. 315
3. 315
4. 325
5. 325
6. 325 (f)
7. 325

I think a few posts may have unintentionally alluded to the misconception that serving in uniform is another form of "adventure training." Just a quick point of clarification regarding the implication that MIL/LEO folks should be categorized with the recreational adrenaline junkies: while I can't presume to speak for the entire MIL/LEO community, the majority of the Soldiers I've worked with don't risk their lives because they get off on it...they do what they do because of an inherent desire to serve their country and/or their buddies. The post by Navy Corpsmen hit on this as well; many things in life are inherently dangerous, but MIL/LEO folks become quickly accustomed to weighing the risk to personnel/mission with the possible outcomes for any given scenario...I would argue this is a different outlook than folks that risk their lives for recreational purposes. I'm not judging, or trying to imply that one motive is better than another, my intent is just to point out the difference.

Okay, this horse is sufficiently dead and beaten, so I'll get off my soapbox. Thanks to the entire Crossfit community for all you do, and we're grateful for your service.

38/m/5'11/165

Deadlift 7x1
(warm-up 123#-133-153-163-173-183)-193#-203-213-223-243-253-263f

Wow... surprised to see the hostility toward the bikers on here. I have ridden the Portal Trail (pictured) a half-dozen times or so and that sign is there to keep out boneheaded tourists who don't belong there. It is an advanced trail. It is a dangerous trail. Those with the proper skills can ride it fairly easily... that trail is fairly tame compared to others in the area.

So before you comment.... go ride it.

All you haters out there need to read #68, 109, and 117! Seem like alot of you are calling yourselves "crossfit", but do you not remember part of Crossfit in a 100 words "...regularly learn and play new sports..."! Anything is dangerous to newbies, if they're skilled mountain bikers then they don't need to abide by a sign made for beginners. Warnings and signs are meant for the stupid people who aren't experienced and try something advanced! And to the comments that the guys are fat? I know lots of mountain bikers that have some pudge on the stomach and they are really good riders! Sounds like alot of you are crossfit wannabees who only do crossfit and no other physical activities. Crossfit isnt just a workout, its a way of life, get out of your comforts zone and live life a little!

W/u: 1/2 mile on treadmill at 8.5 mph, 135 x 10

WOD: 225, 275, 305, 325, 335, 345, 355.

Ran out of room on the ends of my bar:( Bumpers are thick. Do people get a few iron 45's for days like this? On the last rep, no room for clips. Wrapped bungees around each stack to keep the 10's (barely) on the ends. Suggestions? Would like to have gone higher.

315x1
325x1
335x1
345x1
355x1(PR)
345x1
345x1

21/M/6'/165

Jump Rope x500 in 3:36
CFWU

135 and 225 a few times.
Work Sets:
315
405
495
515 (PR is 525)
495
475
455

Oh yeah, straight grip still fine at these weights (post #371), would go to alternating with higher numbers.

Back Squat-45x5
75x5
95x5
115x5
130x5
160x5x3

29yo, 5'11", 174lbs

275
285
295
305
315
325
335 (pr)

Last time I failed at 325, so this felt pretty good. Back started to lose form just a bit on the last rep.

Warmup...std

Workup: 135x5, 185x5

WOD:
205
225
235
235
255 (PR)
255
255

Prev PR was 245...watched the video coaching of Mark Rippetoe and corrected my form by dragging the bar up my legs...technique is everything. This old 43 y.o. is sure getting stronger! Thx CF!

250
275
285
295
305
315
325

Disappointed, hoping to get back #370 range.

m/35/6'/165

285-295-305(pr)-315(pr)-320(pr)-325(pr)-330(pr)

245# max on 10 Feb
330# max on 22 Apr

woot.

The posts about the picture are hilarious. It's akin to advising people to never ski in potential avalanche terrain (inbounds or out) because you might die, or someone has died there before.

1-135
1-185
1-205
1-255
1-275
1-295
1-305-missed
1-305

220
270
290
310
330
350
360 -PB

M//37/5'8/160

When I grow up I want to be like John Welbourn.
Xfit football is awesssooome! Come drink the tea cooler

cindy 15 rds + 5 pullup 10 pushup 3 squats

m/29/6'/160lbs

135lbs
165
215
235
245
255
265

new to crossfit and this excercise. couple weeks ago maxed at 225lbs. progress is good.

M/19/5'11"/165lbs

Finally back after after taking 3 cycles off. Taking it light so I can ease my way back into things. Worked my way up to 275lbs and it started to feel heavy, called it there.

312
332
352
362 f
362
372 f
312

m/6'/193/28 (yesterday was my birthday)

Warm-up with low weights

1-365
1-385
1-405 (Previous PR)
1-425
1-450
1-455
1-455 F

Some of my friends are big weight-lifter guys (I used to be) and scoff at my 455 saying they can do way more than that. Then I tell them I threw my wrist straps away a long time ago and they shut up.

Strangest feeling today during this WOD: peace. An utterly perfect calm while lifting.

155-175-205-235-275-305-315(PR)

Furry with MetCon, calm with strength? Worked today!

21m175

225-275-305-315(f)-315-325(pr!)-335(f)-225-225

Did this one after the muscle-ups and inverted burpees. I love being done school during exam period. Gives me two hours a day to spend at the gym if I want to.

225(x3)
245
265
275
290
275
275

Back feels good. Being patient and not pushing it too much yet. Last 2 sets with strict form, yet tried to stay smooth. Confidence is starting to sneak back. Last set was strongest overall.

M/35/186

345(PR)

M/31/6'3"/200

225
255 for the rest.

Still recovering the back from a strain.

F/36/5'2"/108

as Rx:

135
155 x2
165
170 PR
175 x2 PR

315
365
385
405
425
435(PR)

CFWU + drive to the gym + 500m row to stay warm (1:45.9 new PR on the row!)

Deadlift:

1x225 1x245(PR) 1x255(PR) 1x265(PR) 1x270f

lots of PRs today and the best thing is that I was able to PR with good form.

Finished off with some yoga and overhead squats with the bar.

M/23/185/5'10

305
310
315
320
325
330
335

Not my PR, but my PR was horrible form and I want to get away from that, so starting fresh, making sure I don't arch my back at all on these.

BW:211

225
245
275
315
345
365
385

Deadlifts

135
185
225
265
305
345
375 (PR!)

Last lift came off the ground pretty good. 380 is possible. I'm getting close to my 400# goal for 2009.

24/m/175

warm 135x10, 225x8, 315x5, 365x3

405
415 F
415 F
405
405
405
405 F

just didnt have the juice today :(

185 195 205 215 215 225 235(fail)

wow I have never 1 rep d.l. maxed before... I used great form but i think i'm gonna be silly sore tomorrow

Double Overhand
225
250
275
Switch Grip w/ Belt
300
315
325
335 FAIL!

135-155-175-195-215-235-255(pr)-265(pr)

previous pr was 245

I am totally pumped about this. I had one of my CF buddies motivating me on the last two sets, and this helped considerably since I almost always workout by myself. I got 255 and he convinced me to go for the 8th set. 20# increase, I'm pumped!

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

New to DL Max.

28M / 6'2 / 196

375, 395, 405, 420 (PR!!!), 375, 375, 375

I had nothing left after 420. I felt good.

500m Row
135x10

WOD
225-245-265-275-285-295-305
CrossFit Endurance WOD

Over all strength has gone way down do to Pipeline specific training... It did feel good to do some DL's! Legs are done!

Get some, Go again!

255
275
285
290
295
300
300

M/43/6'0"/175
warm up
115x5
165x3
205x1
225x1
245x1
265x1
285x1
305x1
315x1
Personal best by 10lbs! Last time was only 300lbs!

27/6'0/185

DL

275
325
350
375
400
435
455 (PR)

Deadlift 1-1-1-1-1-1-1 reps
090422 225-225-275-315-315-315-315 Time 19:00 Avg hr 101

Burp, Pull, Run
21, 15, 9 reps of:
Burpees
Pull-ups
Run 400 Meters
Source:http://www.rarecrossfit.com/
090422 Time 20:04 Avg hr 149
Hauled with pu and running.

135x3
185
205
225x2

2 mile run

Poison Spider Mesa? Good ride. Also good WOD.

5'11" 190 lbs

315
385
405
455
455
475. (pr)
500 fail

Friend and I both tried 500. It was fun to see it loaded up, but it wasn't budging.

this is day 2 of cross fit and i don't see how only 7 reps of these is sufficent enough for a quality daily work out. what are the cross fit exercises meant for? overall fitness? hypertrophy? all of the above?

m/28/170

225x3
295
325
345 old pr
355
365
370

F/37/124
Topped off @ 225#, which is 25# under pr. Just sore from top to bottom & called it a day!

38M/5'10"/166#

Warm-up: 3:00 erg row (819m); CFWU 1x15; Burgener warm-up.

As Rx: 275-345-365-385(f)-365(f)-345-355(f).

Off PR by 30#. For some reason, my strength has been way down this month. Frustrating! Sometimes I'll notice a decrease in strength just before hitting new PRs. Maybe that's what's happening. At least that's what I'm gonna tell myself.

M/34/190/6'2"

275
275
295
305
315
325
335 (prev. max, 295 then 315)

275 Reps were my warm up as I thought it was 5 reps, not 7 as I just glanced at the computer before going to the gym. Mountain biking is fun, try it and thanks to all who serve.

315-335-345-355-365-375(f)-375(PR by 5lbs)

185
195
205
215
225(f)
225
230(f)

Didn't feel that good today. Back very tight. Still, a little better than last time.

m/29/6'7"/265 lbs

Warm up: 500m row, pull ups, dips, squats

275-295-305-315-325-305-315

The kids on the bikes are being self-centered. It only takes a few bad apples to ruin the fun for everyone. You kill yourself and they close the trail and nobody can enjoy it.

Think about someone other than yourself for a change. Stop trying to be hip, slick and cool.

BTW, the guy in the crossfit football video is conceited. What's with the vulgar shirt too? Show some class.

260-270-280-290-300-310-320(PR)
Up 25lbs

205-215-225-235-245-250-255(PR)
Booyah!!!

275-295-315-325-330-335-340(PR)

WARNING- Commentary

I really enjoy the pics/videos/comments on the Crossfit site and it adds to the community spirit and growth of everyone. I'll keep it simple, keep the shirts and comments appropriate. I don't care if you can do a 6 min. Angie or deadlift a house... you diminish yourself and Crossfit when you say, do, or wear stuff as seen in today's vid. Keep Crossfit 1st Class. Now PR this WOD!

First day back in a month since the sprained ankle. Wanted to test things out a bit...

1000m row
315/315/325/325/315/315/315 (nice and easy; worked on form)
1x5 of Front Squat w/ 135
1x3 of Overhead Squat w/ 135
1x5 of OHS (narrower grip - easier on shoulders and wrists)
50 bent-arm K2E

3 mile run at 8 min pace. 10 min warmup

225 x 8
225
295
295
315
335
335

Didn't feel the best today...exams and everything. No excuse but still.

Warmed up and then had a client so it was interrupted. Decided to do sets of 10, 5, then finished at 3 of 365.

got up to 395 lbs

M/26/170/5'9"

275
295
315
315
365 (PR)

Thought it was 5 sets as well, so i did a bunch at 0lbs, 135lb, & 225lbs. NO EXCUSES sorry guys...

PAT TILLMAN WAS KILLED 5 YEARS AGO TODAY
RIP BROTHER

Hit the Big 500 no hitch new PR. Failed on 25 my hips came up to fast.

As RX'd

265
275
285
285
297(PR)
307(fail)297
297

worked on technique today

295-295-315-315-315-315-315

then core work:

50s-40s-30s-20s-10s-20s-30s-40s-50s
L sit
Sit ups (total reps at each time interval)

then skill work:

30 HSPU

255-275-295-305-315
didn't push it because I want to be ready for the Vegas Cert.

m/42/165/6'

295, 315, 335, 355(f), 345, 350(f), 345(f) max last time: 330

f/33/138/5'6"
45, 65, 85, 105, 115, 115, 115

Im a CF newbie,so I'm very glad to report: As rx'ed: (in kg) 60 100 110 120 130 (PR)

I aslo completed a modified Angie,which I had to scale back cos of a slight kne issue and that I can't yet handle 100 pullups :) : 100 crunches, 40 pullups, 50 squats, 50 pushups (and I was seriously shaking by the end of this)

Amazing what one can do when one puts one's mind to it! Big props to all completing CF!

- Ryan, Johannesburg, South Africa

180/M/23
------------
Just started back up after about 3+ months off.
Felt good, 1st heavy day

250
270
300
320
345 (f)
320
330

m/26/165/75in

225 245 265 (old pr) 285 (new pr) 295F 290F 275F

started after warmups with 315 worked up to 425 with one fail at 425, sat down then fired up and hit it clean

did sets of double unders in between sets with air squats as well to work kinks out of lower back

finished with tabata on the bike 2.25 miles in the alotted format

Tied pr on the dls

After Deadlifts did Renegades of Squats
3 Rounds:
115 Back Squat, 1 min.
1 min. rest
115 Front Squat, 1 min.
1 min. rest
Air Squat, 1 min.
1 min. rest
Score: 270
Each "rep" count a point
Thank goodness for the air squat! It saved me!

m/19/6'4''/190

255
285
320
345
365 fail
365 fail

front squat: 1x18 @ 115
worked on HSPU's 3 sets of 1 full rep + 1 negative

M/27/176lbs/ 5′11”
275lbs
295lbsx2
315lbs
315lbs
365lbs (PR)

m/30/164

Warm up was 100 jump rope. light jog then 100 more jump rope.
WOD done as rx'd in this order:
1-325
2-335
3-355
4-365
5-375
4-385
5-400

315,375,405,435,460pr,405f

barely got pr had nothing left after.

m/42/184

225-245-265-285-305

called it done- lower back pain

Just started crossfit. First WOD ever.

225
235
245
255
265
275
285
295
300 (fail)

I kept going past 7 reps because I wanted to find out my 1RM. Great first WOD.

205
225
235
245
255
265
270 (fail)

more than I've ever done. :D

315
335
355
355
365
375
385(pr)

felt pretty good about that one

awww, that is where Matt and I met in 2005. good times!

M/34/6'2/200

355,365,375,385,400,405,
410/PR

90% = 290x7

275
295
315
320(PR)
320
320
320

"If you need to lift something heavy, put on a Van Halen record."
-David Lee Roth

Jeff @ work
400-420-430-440-450-460-500

F/31

108,118,128,138,148,158,168
178/PR

As Rx'd:
325-345-365-375(PR)-350-350-350
5# PR

Mood was pretty depressed today so didn't think i would PR, but when i did i instantly transformed into a happy camper :) Grip was the limiting factor today....but i'm on my way to 400 and that feels nice.

M/41/5'11"/185

275
295
305
315
325
335
335

275
295
315
325
325
325
305

Need to buy some more weight for my home gym. Only have 325lbs total, and that just ain't enough (my PR DL is 425).

Warmup:

155# x 12
235# x 8
275# x 6

Then: 315# for all 7 single rep lifts. Did them with ~30 seconds break between each lift.

Need to buy a few 45# iron plates on CL.

Thank God for the "page down" key.

I had to go to my son's science fair and didn't have a lot of time this afternoon to do a heavy DL set so I just made up something quick.

CFWUx3 (L-sit Pull-up, +35# Dips)

For Time
21,15,9
DL 225#
Box Jump 30"

6:05

m/40/5'8"/175

245
265
285
315(pr)
335(pr)
345 failed
345 failed

800m run 135x4 185x4 205x3 for warm up

225
245 (old pr)
255
265
275 new pr
285 fail

worked up to 415#

F/39/140/5'7"

CFWU X 2

DL
45x5, 95x5, 135x5
165-185-205-215-225(old pr)-230(new pr)-235(f)-225

M/29/6'1/180

345
365
380
335
335
225x8

Back is feeling strong recently after a weak stint post-hand surgery. Will be back to previous PR (405) next DL wod and well past it soon after. Cant wait!

m/41/200/5'11"

WU
70 jack
10 knuckle pushup
10 squat
10 OH squat
10 dip
15 roman chair situp
5 roman chair back ext
10 bench assist chinup

Deadlift warmup
133x2
155x2
177x2
199x2
210x2
221x2

226
226
232 (pr)
232
232

I never had this many weights on my bar at one time. All that was left was the pair of 33# plates. I maybe, maybe could have gone another 5 higher, but I would have had to swap out a bunch of plates, and I think I was pushing it on my form in the lower back. Next time I will switch the 33's in earlier..

**PR/FRAT ALERT**

Allie- your voice & Herm - your words in that tape recorder in my head:
"Hips back
Shoulders forward
Arms straight
Breathe in and hold
Squeeze
PR!"
I said that to myself like it was GOSPEL- and brothers, did I TESTIFY! Can I get a witness? 'cause I am SOME kind of WONDERFUL!

185/205/205/215/225PR!/225

I was SO happy I wanted to scream, jump up and down, call people and generally just act a fool..I am so darn pleased with my progress. (My first 1RM workout in December my PR was 145.) I was by myself, boy, if I knew anyone there at NYSC today I would have jumped on them, knocked 'em over, and punched them with glee as I crowed "yee-HAW!"

Cookie- I should have called you, I was lunatic :)
in8girl- YOU inspired me!
Elaine in Scotland- I want you to embarrass Pedro- git down and nasty when you PR today woman!

boy am I happy :)

every day, in every way
I am getting better

360
365
370
375
380 OLD PR
385 NEW PR
390 F

correction 245x8 for last set. I like going for a set of 21 to end DL day, but the rip from Angie prevented it this time

Worked snatch grip DL's tonight:

315-335-340-345-350-355-360

M/27/6'4"/225

28/F/105

Warmup: 65x7

115
120
125
130
135
140
145

Great job lil pony!

365
385
415
425
435 (old PR)
445f
440f

D
WO w/ Jeff & Jay @37's
250
270
300
315(=PR)
Form broken down so bad, dropped weight
250 good form
260 good form
270 slightly sloppy form

Injured hand can't handle more than 225, so my WOD was 45 225# dead stop deadlifts for time.

9:57...hand hurting pretty good.

dude eric gohl, that rippetoe video was the single most helpful thing i've ever seen, hit a PR and more importantly drastically improved my DL form thanks to that. keep it up with the newbie posts brother

M/30/5'11"/200

I've only been doing crossfit for 2 weeks, so I had to find my max D.L. I guess my hands are weak, they went out before my D.L. ability did. Need to invest in some wrist straps!

225
315
365 (couldn't keep my grip)
335
345
345
345

Still trying to get my CF level of fitness back.

225/275/315/335/365(Fx2)/345/350

Aloha,

Jordan

34/F/125

225 PR...final

405,415,425,435,445,450(fail),450PR

post: Max reps DL @ 315lbs, 15 reps

225, 245, 275, 295, 315, 335, 355(fail)

New PR of 335, was stuck at 300...almost blacking out at 300! Not anymore!

115x10
135x5
185x5
205x5
235
255
275
285
295-Fail

135 C&J x5
Jump Rope 1200x

Well... just back from 3 weeks traveling in Asia. We are still a little jet lagged and my results on these deadlifts show it..

58/M/200 - 315, 325, 335, 345F, 335F, 325F, 325F

Deadlift wod 1-1-1-1-1-1-1:
CFWU+135x10,225x5,225x5,315x2
405
425
445F
435
437.5 w/ Straps
445 straps
425 straps
405
total=2977

then tried a few 1-arm DL's: 135x2 each hand, 185x2 each

this WOD wore me out.

later,
b
m/32/5'8-1/2"/179

Mark: 225/255/265/275/285/295/305(f)/300(f)

Theresa: 205/225/235/240/245(f)/245/245

m/35/155

325
335
355
365
375 pr
225 worked on form with lower weight after hit pr
255

50s

35/M/162/71”

W/U: 5 x 135# and 3 x 215#

245#
255#
265#
270# (PR)
275# (PR)
280# (Failed)
280# (PR)

***FRAT POST***

#51 $al and #474 Scott-
Glad i could be of some help today with the post/video link! Crossfit has given me a lot, and this is the only way i can currently pay it forward. I love this community, and if i can make it easier for newcomers to jump in...well dang it I'm gonna do it! :)

C2C Josh Averett-
Not going to dwell on all the negativity that has been present the last couple days, but I did want to say i'm glad you voiced the true meaning of that photo and brought things back down to earth. I interpreted it exactly how you explained, and i'm bewildered how many of the people here could see it in any other way. Keep on keepin on brother :)

nathlete-
Happy belated birthday man!

Strong Lil Pony-
PR!!! Congrats! I'm so happy you got over that mental block!

Rookie-
For once, we're tied!! haha

fat tony-
Fran? Yikes...haha, that name scares me! And then heavy deads after? You must have been feeling frisky today! Awesome job

Herm-
How is lifting 308# with ONE ARM even possible??? If i tried that my arm would certainly rip off

***END FRAT***

f/34

108
118
128
138
148
158
168
178
183 pr

M/33/185

7 Sets of 1 Deadlift

325
385
405
425
446 - PR
451 F got it 1/2 way felt little squirley next time
385 x 5 GBD !!!!!!!!!

Great job Gimpy n Daddy long legs!!! Sorry I missed it!

185-225-250-275-300-315-335

cfwu x2
135 x8, 225 x6, 275 x4, 315 x2

335, 340, 345, 350, 355, 360, 365

very happy with this, these are some of my best DL since the summer

315-325-335-345(f)-345(pr) scratched the last two

m/40/6'0"/189

225/275/275/295/275/275/275

only about 20# total more than last...just can't seem to get the power up on my DL's - everything else (BS, etc...) is climbing.

M / 31 / 5'11 / 230

10min Warm-up

315 Deadlifts x 2 Reps... Every minute for 30minutes.

M/26/5'11"/200

405-435-455-435-435-405-405

M/ 5'10''/195

I used a Hex bar this time. How much does that help you?
405, 455, 475 PR, 480 F, 455, 480 F, 315
My last max on straight bar was 415.

m/27/5'7"/175

245
265
295
315
335
355
365 (new pr)

old pr = 345

300-320-340-360-360-340-320

135-185-205-215-225-235-245(f)-235

245 was my old 3RM, so I've got some catching up to do.

320-340-350-360-370-370-370

All reps @ 370 were dodgy so i didn't go up in weight

Heavy lifts are suffering a little, but focusing on better form

200
210
230
240
250
260
270 (pr)
Tried for 280 and 275, but was too light-headed to get it.

F/27/5'0"/108
225
235
240 Old PR
245 PR
225
225
225
Yes!!!

205/33/73

315
365
365
365
365
365
315

135x10
225x10

275x5
315
335
355
225x10

kettlbell complex, 1 pood
swing
upright row
snatch
bent over row
clean

lower back still hurts, so decided against heavy deads...
instead did:

50 reps- 165# tire flips- 3:53
50 reps- 95# push jerks- 2:59

M/24/184

As Rx'd:
315
385
405
425X
425
435X
435X
I thought I could get more. I think squats put a hurt on me.

m/27/165/67"

295
305
305
315
320 failed
315
315

M/24/160#/5'7"

CFwu
WU - 135# x 5, 225# x 3, 315# x 1
365#
370#
375# (P. PR)
380#
385# (PR!)

On that last rep my right shoulder popped. Not very painful and I was able to complete the lift but it felt sore and just kind of weird afterward. So, I decided it was best to call it a day instead of doing some serious damage. It feels ok now but we'll see what tomorrow brings. May have to take the rest of this cycle off. Sucks. Well, better to do that then really hurt it and miss multiple cycles.

CFWU x2 (10 reps)

As Rx'd
Deadlift 1-1-1-1-1-1-1 reps:

120-130-140-150-160-170-175

Think I probably could have pulled 180, but didn't want to get greedy.

F/59/5'6"/137

# 83 soph

How many dead hang pullups can you do? Because if you can't do many jumping straight to kipping probably won't yield great results. You might want to start with building up pullups strength by doing negatives, if thats the case.

225-265-285-295(pr)-300 (f).

kept good form throughout.

M/33/6'2"/185

305-315-315-335-335-355-365(pr)

Need to buy more weight

275, 285, 285(F), 280, 280, 280, 280(F)
(68,54), (12,11)

255, 275, 290, 305, 315, 325, 335

Compare to:
090302 - 255, 275, 295, 305, 315, 325, 340(f)
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)

405!!!! new pr
i want 5OO!!

eric gohl--hella nice job hittin the pr, you are cruising to 400, sick!

Speaking of curves, how was your visit today, playoff beard? I don't see your numbers...

CFWU

160
165
170
170
170
170 (f)
165

Still ramping up.

Soph #83 If you can do one kipping pull-up I bet you can do more. My guess is your timing is off (I had the same exact problem and when I went to a level one cert, Todd said my issue was timing--a common problem--and he was right). I would try doing them faster or slower; if your rythm gets off, stop and reset. Try different things with your legs during the kip. Try not to get frustrated because it took me a long time to get 'em! Good luck :)

275, 315, 365, 375, 385PR, 375F, 355F, 315x2. I then ran for 9 minutes working my way up to 11 mph at a 8% incline.

225
225
225
225
225
225
225

Form, give me form.

225 // 245 // 255// 255 // 255// 245 // 245 // 2 minute rest between attempts

P.S. #246 John, thanks for providing some context for the pic. AND you guys aren't fat. I've seen signs like those in Moab by caves, like, "Don't go in the cave because you might get lost and die." No disrespect to those who may have died, but it certainly is every person's right to go and do what they choose. I guess it is also everyone's right to form opinions about things and make judgements without any context, but it is unfortunate.

5'9" 175lbs

Ended on 400, which was a new pr

M/33/6'/182

Being very careful with an odd groin twinge. Had it all day.

185-215-225-245-275-225-225

Better next time.

Janet f/50/5'8"/160
135,185,195,205,215,225,235

Scott m/49/6'/210
255,265,275,285,295,305,320f

So close to a new PR just couldn't get it. Great to have janet back able to do most of the WOD's, after her injury.

365-375-385-395-405-415newPR-420fail

F/29/170/56kg

I pulled my lower back yesterday on WU (row) so DL's were not exactly WOD I wanted to do. I did SDL instead, felt good but def could not set new PR

60 5x, 70 3x , 80 2x, 90, 92.5, 90, 90, 90, 90, 90

CFWU x 3
DL: 145,165,185,195,205,210,195
210 is =PB

25/m/5'11"/177
275-295-315-335-365-385-400(PR)
Finally joined the 400 club!!

M/32/6'2"/195

WU: 10 minutes rowing

WOD: As Rx'd
305
305
315
315
325
325
335

previous PR 335

this time:
275
295
315
315
325
335(fail)
335

M/39/6'3"/257#

405
405
405
405
405
405
405
60 second rest between each set.

Done

3 rnd warm up
5x135#
3x225#
WOD:
325(f)
315
275
275
275
275
275
I was frustrated because I was excited about this and wanted to crush this WOD. It wasn't happening today, so I did the deadlift/burpee challenge from the video recently. I scaled the weight, but not the burpees.
5rnds for time:
255# DL
10 Burpees
Time: 8:50

f/16/5'2"

185 x 4
190 x 1
195 x 1
200 x 2

30/m/198

255
285
285
305
305
315
315

attempted to keep it lighter to work on form, but I still round my back as I go up in weight. will continue to work on this.

Feeling pretty mediocre lately: not much sleep, lots of schoolwork, too much coffee, eating crap, etc. etc. Not helping much with this. Anyhow:
225-250-265-280(PR)-285(f)-275-265

m/21/5'6"/145

though it 5 rounds

mojo niki
205 65
205 65
225 95
225 95
225 95

295
305
305
305
310(pr)
310
310(barely)

M/58/279

Warm up: 15 minute walk

Deadlifts: 135-185PR-195PR-195-200PR-205PR-210PR

Cool Down: Stairmaster 30 min 300 cal.

275/315/335/355/375(PR)

Probably could go higher (possibly up to 4), but back was rounding and I'd rather keep my vertebrae.

Full Mission Profile (FMP) from brassringfitness.com

-2 mile ruck (30# pack)
-5 rope climbs
-4 rds of:
50 lunges, 25 air squats
-4 rds of:
25 burpees, 50m run
-100 thrusters (45#)
-5 rope climbs
-2 mile ruck (30# packs)

(completed the thrusters at 51:50, then finished the rest of the wod by 1h19)

315, 335, 365, 350, 350, 350, 350

as rx'd
295/315/325/335/345/355 lost form at this point, still making no progress on 1 rep max dead's - completely frustrating!!!!!!!!!!!!!

405
405
405
f(405)
365
375

28/m/212

I haven't really worked out in about 6 months - since the birth of my son. I'm anxious to get back after it, but I took it a little slow today.

CFWU x 2

DL: 135 x 10, 185 x 7, 205 x 5

I don't know what's up. My DL hasn't really budged from my 315(pr). Almost had 320..I got it off the ground this time at least...

205
255
305
320(f)
320(f)
255
255

I need to start supplementing deads in more often.

official CF warmup

then warm up Deadlifts
5 X 135lb
5 X 225

then max deadlifts

335
335
335
335
335
335
335

M/32/160 6'1

135
185
205
225
275
300

forgot 7th set!

@ work, 250,270,300,315,320(PR),
325(Pr),330(F)

3 rounds for time
90# Power Snatch-12 reps
23" box jump-24 reps

10:19

Steve M/46/177
PR 315

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

max at 415 (-5pr)

Good warm-up/stretch.
195/195/305x/300x/300x/295/295.
PR is 305, I had a full rest day. WTFO?

295/295/305x/300x/300x/295/295

295/295/305x/300x/300x/295/295

150kg

1xGAWU

some deadlifts

120kg
140kg
160kg (fail, was using the wrong grip)
160kg
2x170 fail

didn't have much power today. pr, set last time, is 165kg.

275, 285, 295F, 285, 290F, 285F, 280

23/m/168lbs/70"

Deadlift 1-1-1-1-1-1-1
355
355
355
355
365
365
365-fail
345

135
225
315
365
385

Body completely fatigued. Nine hour stand-off previous night.

26/m/5'9"/160

barefoot:
10x135 warmup
10x135 warmup
1x235
1x255
1x275
1x300 FAIL - got a few inches off the ground
1x275
4x225
4x225
10x135

lower back felt fine during the lifts but hurt for a minute following each set. not sure why. i think i'm lifting my chest towards the end rather than squeezing glutes.

#74 - Gerard,

Those of us sitting in offices are making it possible for you to sit your a$$ on the internet and go out and play on your mtn bike. It sure would be nice if we could all shirk responsibility, but we cant. Yeah, i'd like to trade places with you and just hang out and ride around all day (my assumption of what you do based on your post) but I can't and well I'd feel that I havent really accomplished anything of merit.

anyway, still annoyed by the blowup of the sign as a matter of poor taste, could care less if someone takes a stupid or calculated risk.

Reply to post #191 Me:

I think you may have misinterpreted my post a little!

Firstly, i live in Ireland so your tax dollars have no effect on me whatsoever(presuming you live in U.S.A) I go mountain biking on weekends when i have the time.
Secondly, i have a full time job, own my own business, have my home and car fully paid for and im engaged to be married next year at 29 years of age. Is that shirking my responsabilites?
Have i accomplished anything of merit? I wont even get into that as i would be here all day.
Maybe that fact that i take calculated risks in life is why so far everything has worked out so well for me( or maybe im just lucky!)
You seem a little stressed, go cycle down a steep hill at 40 m.p.h this weekend and live a lttle, you'll feel better switching on your computer on Monday i promise!
Either way, dont be so insular as to think you can read into a persons life from a few lines on a internet forum.
Have a pint of Guiness on me next time your in a Pub. It may help you relax.
Im not looking for an arguement by the way, you said your piece, i've said mine, case closed. There's work to be done. Happy Crossfiting.

110,115,120,125(f),120,120,120,115 kg

Well I ran out of time but I tied my PR from last week so I'm still happy.
all weights in kgs:
70 x 10
110 x 5
150 x 5
180 x 1
200 x 1
202.5 (f)

ran out of time.

28/m/79kg

160-170-170-175(f)-165(f)-140-140 (kg)

PB'ed, nerves fried by 4th set. Grip was just about to go but hung in there.

M/33/70/165

155, 200, 220, 245, 265(t-pr), 275(f), 245

29/M/187
375
395
395
405
405

295-305-315-325-335-340-345.

Last CFT was 325.

STRENGTH
Heaves - 3x3 - 20,30,35kg

WOD
100,110,120,130,135,140,145kg

Warmed up from 198

264
286 (fail)
286 (fail)
264
264
264
264
264
264

F/19/5'5/165

As Rx'd

155
175
195
215
220
225
235(f)
235(f)

Bad day of lifting. Max is 255 :(

225-275-315-335-365-385-385

47 / 175

300-320-330F-300-300-300-300

39yom 178lbs

cfwux3

135x6
225x4
315x1
370x fail
365x1
370x1 (pr)
315x1
375xfail
315x1

legs sore after squats 2 days ago so was suprised to pull out my pr.

Deadlifts

(results are in kilograms,kg. cant make my finnish butt to think in lb)

90x6
120x2
125x1
125x1
125x1
125x1
125xfail
120x1
90x6

KG's
113
113
113
122
122
122
122

M/32/148lbs/5'5"

275-315-315-325-325-325-325

F/27/112

125-135-145-155-160f-160f

3 mile run....23:50 then
cleans in lieu of deads
155
155
165
165
165
165
165

not feeling it, really been pushing hard in other w.o.

225
315
315

need to work with matty, form is not so good

M/28/183/5'7"

385-405-425-435-445-450F-425

Previous best was 425, so I'll take it!

WOD DEADLIFT 1-1-1-1-1-1-1
w/up 60k x10, 80k x10, 90k x5, 100k x5, 110k x2,120k x1,130k x1,
wod 140k,140k,145k,145k,150k,150k,160k(= p.b)
then back down to 130k,135k,140k,145k, to practice form.
didnae push it ,cos ma lower back was already sore,so quite pleased tae get back up tae 160k,felt a lot easier than the last time,so hopefully more to come.
well done wee Elaine on 115k ,new p.b and happy dance,and lil pony on passing your mental block and gettin that weight up.

W/U
100 jump rope
O/H squats - rope no weight
deadlift - no weight
100 jump rope
run 8 laps

95-115-135-155-165-175-180

315-325-345-355-365-375-385

390(f)

Still can't get back to my PR from Nov08. Form is solid through all attempts. Any suggestions on breaking 400?

M-32-170
Max : 425lb

CF W/U as rx'd

WOD-DL

1 @ 205 lb
1 @ 225 lb
1 @ 255 lb
1 @ 275 lb
1 @ 285 lb PR
1 @ 295 lb PR
1 @ 305 lb PR

I'm admittedly a noob, so pretty much half of the workout was going to be a PR, however, I still decided that today was a good day to push it, although once it was over, I still felt like I could have done more if not for my weak grip...That will just get better with time. Wow, run-on sentence.

m/40/67"/185#

cfwu x 3
ohs 35# x 20

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

345 x 1
355 x 1
365 x 1
375 x 1
385 x 1
395 x 1 (PR)
405 x F
400 x F

225-275-295-315-335-365(f)-365(f)
bad form for 365, also didn't
erect fully

20/m/158/5'9

"The kids on the bikes are being self-centered. It only takes a few bad apples to ruin the fun for everyone. You kill yourself and they close the trail and nobody can enjoy it.

Think about someone other than yourself for a change. Stop trying to be hip, slick and cool.

BTW, the guy in the crossfit football video is conceited. What's with the vulgar shirt too? Show some class."

Are you serious right now? They're self-centered bad apples. Is that what you say about everyone who gets in a wreck, or breaks an arm playing football. What a dumb statement. Do people who slip in the shower and crack there heads ruin it for everyone too?

You just sit back and enjoy your padded world and stop judging those who step outside of it and seek some adventure. If all people had the same views you just expressed, I'd fear we might be speaking a different language or not exist at all right now.

Lighten up. This isn't as deathly serious as you people make it out to be.

m/27/72/190

199
295
315
335
345
355pr
375pr

225;295;305;315;325;335;345

345lbs (PR)

Improved of 25lbs since last march WOD!!!

Missed

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

100kg, 110kg, 115kg(pr), 115kg(f), 110kg, 105kg, 105kg, 100kg

Pleased with the pr. (Just a small happy dance). Wanted to get the wod done quickly so I would not cool down between lifts. Only managed 3 lifts then the guys arrived and all the talking started. They say women can talk, you should hear the guys.

Had a laugh at the gym last night. The Body Builders were asking me about D/L and squats they realise that they have not been doing them right and wanted to know how to improve.

Strong Lil pony - I would not know how to embarrass Pedro, I have never seen him bothered or embarrassed about anything in all the time that I've known him.

Good Fun

m/28/180/5'11"

315/335/355/375F/315

just to clarify...the second mtn bike rider is over 6'1" and 190 lbs with less than 10% body fat, hardly fat be any standards.

225-235-245-255-265-275-285

@ #590...

Weak people suck.

Get out of your cave more and mingle around a different clan of people...so you won't have to worry about having to deal w/ "self-centered-conceited people" You'll learn that actually the people that YOU think are like that...maybe their not like that after all, once you get to know them. If you think that, I guarantee you would think the same about Marines and the rest of the warriors out there...However when danger is at your doorstep you welcome our day to day risking of our lives. I bet you watch foot-ball too and our entertained by Mr Welbourn's sport?

Conceited...bah!

With all that being said...

Grow some thicker skin (aka...balls) Sir.

as rx'd

275
275
275
285
295
305
320 (PR)

m/24/6.1/197

365-395 (pr)

Pretty ugly on that last rep.

28/m/65"/155lbs.

205-225-245-265-275-285-295

First time going this heavy since I tweaked my knee. Felt strong though. More weight next time.

This is why great xc trails get shut down - simple disobedience disguised as "look at how extreme i am". Real athletes respect rules like this. The guys in the picture are obviously weekend hacks.

jeremyG: you don't have to be certified at all to teach CrossFit workouts; rather, you need only be certified to use the CrossFit name and all that comes with it.

After reading through the posts about today's pic, I got more than a little tired of the connections being made between law enforcement and our x-treme sports enthusiasts, so that they justify their behavior. First and foremost, what our military and law enforcment do when they take a risk is for a greater purpose, an unselfish act for the betterment of our society. What a mt biker (in this case) does when he takes a risk is a selfish act to exalt himself/herself. It is for the thrill of the moment/or for the attainment of a goal. I am not saying that people shouldn't better themselves, and I am not saying that a skilled individual can't look at a task (or a sign) and think that they can achieve it, through calculated risk. But please stop drawing parellels that don't exist between our military/law enforcement doing their job (unselfish act that contains risk) and our X-treme sports enthusiasts (selfish act that contains risk).
Also, I am a little more concerned about the anti-establishment undertones that most of the postings (about "screw the sign, I will do it anyway") seem to contain. Again, to be a good solider or a cop, it takes respect for authority and respect for good judgment...having respect for sound judgement is not a weakness.

CFWU
10x45lb 5x55
65,85,95,105,115,120

Did this during the rest day.

Concentrated on proper form.

250lb

275lb

275lb (switched to split grip)

295lb (split grip)

305 (fail)

Prior PR 315lb

25/M/5'9''/170
Day late and a few plates short...
225x3(W/U)
315
315
335
355
365(pr)
405f (what the hell was i thinking?!)
365f
355

225-245-265-285-305-325(f)

Stuck at 305 again. Tried 325 and felt an all to familiar twinge in my lower back left side. Had to call it a day. I don't think it is a form issue, or 305 would not feel so (relatively) easy. Frustrating.

The picture is lame, but I guess whatever floats your boat. I am all about taking risks but taking sensible risks, let’s use our heads guys.

26/m/170
275
275
275
275
275
285
285
wide grip

280
285
290 (f)
285
285 (f)
280
280

CFWU x 2

225 (did 3 reps)
245
265
285
295
305
315

Didn't try for a max (PR is 325) because I was pretty tired and had a hard time getting myself to the gym. 305 and 315 still felt a lot easier than previously though. Felt really good.

205
255
305
345
385
410
440 pr

inverse order
255 PR
225
195
175
155
135
115
95

355
355
355
360 PR
365 PR
370 PR
375 PR

just kept inching forward, probably coulda done a little more but ill save that for next time. 355 was a plateau I hit while doing regular weight training. I guess crossfit laughs at plateaus. lol.

can't wait to do this again.

m/178/94/33
kg lbs
110 242
120 264
130 286
135 297 PR
140 308 PR
145 319 PR
150 330 PR
feeling excellent

225 / 245 / 255 / 255 / 245 / 245 / 245

CFWUx3
5x45, 5x135, 5x225 warmup
275-295-315-315-335-335-315
10x225 warmdown

36/m/5-11/220

315
325
335
345
355
365
370 (f)

315
335
340
345
350 PR
335
335

Back didn't feel right after the 5th... decided to lower the weight and work on form for the last two.

M/27/5'9"/170

CFWU X 3
135 x 5
175 x 3
225 x 3

245, 275, 295, 305, 315, 315, 315

Haven't maxed in a long time, really focused on form, keeping bar in contact with leg all the way up and all the way down. Definitely felt it.

WARNING- Commentary

I really enjoy the pics/videos/comments on the Crossfit site and it adds to the community spirit and growth of everyone. I'll keep it simple, keep the shirts and comments appropriate. I don't care if you can do a 6 min. Angie or deadlift a house... you diminish yourself and Crossfit when you say, do, or wear stuff as seen in today's vid. Keep Crossfit 1st Class. Now PR this WOD!
Comment #425 - Posted by: Phoenix at April 22, 2009 4:37 PM

I want to throw up when i read stuff like this. The guy was standing in front of hundreds of crossfitters speaking about training and football. What do you want him to be wearing? A suit/tie or maybe something religious. Do you watch TV or even leave your house?
And the conceited comment? i hope the guy is conceited and a bit arrogant he has played 10 years in the NFL...all the good ones are sure of themselves. I am not sure the type of people crossfit is attracting but it is a very different demographic from back in the day. Most of you would have ran crying to your cars if you trained with Coach in Santa Cruz.

41/m/176cm/73kg

Deadlift

3-3-3-3-3

120-125-130-130-130 kg

Not sure why I can't move up.
Maxed at 425 again :(. Any suggestions?

Here's a look at the section of the trail (Portal trail in Moab) that the sign recommends dismounting for:

http://gallery.mtbr.com/data/mtbr/500/Portalwalker2.jpg

A bit different than the terrain next to the sign itself!

7 x 405

male/19 yo/11 stone 8lbs/6'0

all weight in kgs
warm up:crossfit warm up & some stretching & deadlift 100kgsx5
WOD: 140-140-150-155-157.5-160(fail at last moment hips locked out too soon back wasn't straighted enough and had to drop weight 90% there)-150

also did 34kg weighted dips 2 sets 6,5 reps
& shoulder press 50x3,55x1,57.5 fail

225
275
315
335
345
355
365 pr

m/22/5'7''/153

as rx'd

190
200
210
220
230
240
250

250 is the most weight i have

19/m/161/5'11"

First time really deadlifting.

145-155-165-175-185-195-205

m/25/5'7''/156

51/M/145

warm-up sets with 135, 165, 185, 205

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

More crossfitters that think that they are above following the rules of society.

Not impressed at all.

as Rx'd

SL: 335
AW: 390 (5'9 180 lbs 28 yo male)
JD: 185

Never been this heavy before. I'll be trying to go over 400 next time.

27/m/153

135, 185, 205, 225, 235, 225, 205

My legs were a little weak today, so I didn't push it, felt alright

M/29/6'4"/198

Old PR=320

275
295
325
330
335 pr
340 fail
315

CFWU x 3

As Rx'd:
225
295
315
335
355
375
380 (PR)

Correction: PR is 395 :(

315
325 f
325
335 f
335
345 f
345

row x 1000 m
cfwu x 2

deadlift, 1 x
225
315
365
365
385
400 (f)
400 (pr)

170-m-

135-225-275-315-325-345-315-225

went for a swim in the am

* could of lifted more but felt my back rounding, seeking technique.

When it comes to max lifts , obviously form will be altered. am i correct? or wrong

415 x 1
just missed 440 x 1 got bar just past knee.

tried for 405x7

405-405-405-405-405-315-315

died on the last 2

thx coach

M/40y/68"/155# 1RM Dead Lifts

275
285
290
295 PR
300
305 F
300

275/315/325x/295/285/275/225

First time doing heavy deadlifts, I eased into em:
Warm-ups: 95/115/135/155
The Seven:
185
185
185
205
225
225
245 PR

m/48/179

CFWUx1
BurgenerWUx1

Deadlift, 1 rep, 135/225/315/405/420(PR)/225

Felt pretty strong. Form good, but fell apart some at 420 lbs.

Mama and the kids did PE at the YMCA today.

48/m/190

365,385,405(f),375,385,385,390(f)

All reps at 295lb, need to buy more plates.

@620...

Check out http://nfl.fanhouse.com/2006/09/06/common-sense-101-welbourn-welbourn-bueller/

and then tell me you are still a fan. I'm not. I guess I should have said, "Keep it clean Crossfit!"

I tell you what though, I am a fan of heros like DT and what they represent and how they go about it...

http://www.af.mil/news/story.asp?id=123137046

"Sergeant Davis, or 'DT' as we know him here at the squadron, will be sorely missed," said Maj. Travis Woodworth, acting commander of the 23rd STS. "He was the epitome of the quiet professional that we in the Special Operations community strive to be."

Putting all this aside Andy, I hope you PR this WOD.

deadlifts 60-80-85-95-100-100-105

m/41/72/172
as rx'd on 23 April

cfwu x 3
225, 245, 265, 285, 295, 300, 305(f)

135/155/185/205/225/235/245(PR)

295, 305, 315, 320, 325(F), 325

225
275
295
305
315
315
315(f)
295

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

I'm a few days behind, so I started with 090420 (squats)

CFWU -pu's

090420
245x3
265x3
275x3
295x3
305x3 (probably not deep enough)

090422
225
245pr
245f-235
235f-230
230f-225
230f-225
225

Little off course for this WOD (last DL max WOD was a max of 335#); Completed a variation of the Deadlift/Burpee workout instead.

5 rounds of:

225# Deadlift/8 reps
10 Burpees

215-230-250-265-275-290-300

Previous PR was 275 from the CFT, but I was working on form. I can get more..I know it!

chinchen m/30/185/75"

225-245-255-265pr-275pr-285f-280f

gunnar m/37/190/73"

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

275-285-295-305pr-315(f)-225-225

Bad Knee. Just wanted to PR
got 345lb PR last was 320lb.

This picture should not have been posted.
Some people (young people) are starting to lookup to Crossfit. What's the link between the whole Crossfit idea and two idiots not respecting a basic safety rule? How much money will be spent trying to rescue them once they fall. Even worse, how many people will risk their own lives to try and save those two smartass if they fall. Whoever is responsible for posting these pictures, please be a little MORE...responsible next time.
Thank you.
Play hard, train hard, but be smart!

235 x 6
failed on last one so I did 135# to finish last one. My grip was really shot at the end of this.

10 x 135
5 x 155
5 x 185
1 x 225
1 x 245
1 x 265
1 x 265

145lbs/32yoa

225x1
250x1
270x1
280x1
300x1
310xF
225x1

I'm happy I hit 300 since I haven't deadlifted heavy since July when I got 300X5 and then hurt my back. However I am disappointed I'm nowhere near my CrossFit PR of 380X1. Guess you have to start (over) somehwere.

M/39/200/5'10

as rx'd

275
300
315
325
350
375 failed
275

Did this one Thursday (Apr 24)

355
375
390 PR
400 New PR
405 Newer PR
410 Newest PR
415 Fail (swear it was glued to the ground!)

m/37/6'4"/220

185
225
245
275 (pr)
275
275
275

Jennie: 27 F 165# 5'9"
135x5 135x5 135x5
155x3 155x3 155x3
185x3 185x3 185x3
205x3 205x3 205x3

160kg (pr!!!)

I did Lynne yesterday and my grip was still shot today from the pull ups. Not a good day for heavy DL....

315, 365f, 365f, 315 x 6

10x145,3x195,235,325,415f,415
10x145,195,215,235,285,305,325,375 3/2/09
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.

275
295
315
335
335 (fail)
315 (fail)
295
295
295

Good for them. Poison Spider is like a mountain bike super-highway!! Gnar, gnar, gnar!

09.04.24

1x7 DL

315
315
365
365
365

375

365

m/218/34/6"0

225/225/225/275/275

strained left hamstring from yesterday, so didn't go as heavy as I wanted to, but back felt good, no problems related to previous injury.

M/38/172

230,235,240,245,250,255(f),255(f)

Wrapped up with 2x5x225 and 1x10x135 just cause. Body gassed from Angie. Wanted to work on perfect form, even at the expense of a failed lift. Will be better in the future for the effort.

335
365
385
405--easy
405-f?
385
385

10 @ 335.

odd why 405 easy one time, then failed on second time. head games.

315-320-325-330-335-340-345

pr, last time: 330

Can I use a weight belt when I do these? I'm worried about injuring my back.

Can I use a weight belt when I do these? I'm worried about injuring my back. Thanks.

355

225x3
245x1
255x1
265x1 PR
275x1
285x1

22.m.135.65"

as rx'd
275, 275, 275, 275, 275, 275, 275

Last Time:
255, 255, 255, 255, 255, 255, 255

PR:
285, 285, 285, 285, 285, 285, 285

C-
worked up to last to sets at 275

225, 225, 245, 275, 275, 305, 305

300, 300, 300, 300, 300, 300, 300

EJ
M/35/170
315,315,335,355,365,365,375,385F

Warm-up

Three Rounds -
5 Full Range HSPU
5 Pistols Each Leg
10 Towell Pull-ups
10 OHS (135#)
10 Second L-sit

WOD as Rxd:

225
315
405
-----
425
425
435
445
445
445
445

315-335-365-405-425-435-445

CFWUx3
315-365-385-410(tie PR)-395-395-375 (same as last 4 times on all sets)

33/m/160

225, 275, 275, 275, 275, 275, 275

Sumo singles:
225
225
275
315
365
405
455
Then did 3x3 at 225 to focus on form.

275
295
315
335
345
355
315

315, 325, 335, 345, 355

315, 335, 355, 365 (F), 355 (F), 345, 355, 355 (F), 345, 345

M/27/185

155-175-175-185-185-195-195

155-185-205-225-245-245-245
first time at deadlifts. didn't want to go too heavy for first time

30/m/6'1/215

Only had time for 5 sets. All at 305#.

not a great one but i got it done
245-265-285-285-305-305-285
m/5'6"/170!( had a baptism party today alot of beer and cake!)

M/26/228/6'0"
-365
-385 PR
-395 Fail
-395 Fail
-395 Fail
-395 Fail
-385 Fail

m/31/156.5

275, 305-F, 285, 295, 305-F, 300-F, 295-F

Epic failure. PR is 330...had no strength off the floor. Lovely.

f/25/5'9/133

155, 175, 200, 220, 240-f, 230-f, 200-f

ooooer... not so hot. Much better on CFT last week (pr - 235).

KGS

150,165,165,165,165,175(pr),165

Got 175 but form was really ugly

m/190/6'3"/29

315
315
335
345
350 pr

Deadlift
1-1-1-1-1-1-1
135 155 175 185 225 245 265

CFE WOD from 20090421
as rx'd
12 min Time Trial, all out effort, cover as much distance as possible.

Did a modified version of this right after doing the Back Squat WOD from 090420.

Back Squat 3x5 245lbs

Deadlift 3 x5 315lbs

Legs absolutley destroyed for the next couple of days.

first time for this WOD so didn't go to failure. Done right after the back squat WOD.
115 x 8
165 x 5
185 x 3
205 x 2
215 x 1
225 x 1
235 x 1

275, 295, 315, 335, 345, 355 (PR), 360 (failed)

CFWU

7 x 90kg (taking it easy after the month off)

200/225/250/275/300/325/350

4/28/09: 205 225 245 225 225 245 255

2/22/09: 135 155 185 185 205 225 255
8/28/09: 115,135,155,155,175,175

Ok, so before this I did "Michael" Hero WOD so my back is either completely wrecked or warmed up like a champ. Turns out a bit of both...
225
275
315 so far so good.
335 (PR! YES!!)
335 (Confirmed PR... no fluke!)
225 (3 reps, needed lower #s to stretch very tight back)

Lets go for solid form and 350 next time!!!

m/36/303

335
385
405
455
475
500 (pr)

what is supposed to be the rest period between each rep in this WOD?

7x3

295-335-375-385-405-415-425

m/36/6'4"/95.5kg

110kg
110kg
140kg
140kg
140kg (f)
130kg
130kg

135 145 155 165 175 185 195 (all good form)
Get to 205 next time

CFWU

205/225/250/265/280/290/295(not great form but got it)

old PR was 225

Did this one immediately following the Squats, lower back started bothering me ...DNC
225/245/265/285/315/Stopped there

Crossfit warmup followed by the wod as rx'd

70 kg x 10 (warmup)
1. 120 kg x 3
2. 140 x 1
3. 140 x 1
4. 150 x 1
5. 150 x 1
6. 160 x 1 (PR) (352lbs)
7. 160 x 1

deadd lift
(95,105,115,135,140,155,185(failed)

275
295
315
325
315
315
315

325 pr

WU
225/3 wu
315/1
315/0/1
320/1
320/1
325/1
325/0/1
330/1
M/48/185#/72"

@thegym

275#
295#
315#
365#
385#
395#(new PR!!)
365#

315, 365, 385, 405x3 (didn't do last set - felt back tweak a little)

m/48/175

225
225
255
290
310

No warm up - straigt into it
3 min rest between sets
78 - 98 - 103 - 105.5 - 108 - 110 - 110.5 (f)
PR 242.51
Gotta love it - no rest day this week.

37 yo M 6'2" 229

315
335
365PR
385PR
405 PR

stoked on this didn't realize this was 7 singles. For the folks wondering about times, this isn't timed it will say for time if it is.

have to buy some more weight did max reps with 235lb (everything i have)
12
10
7
5
5
6
5

235-315-405-415-415-415(miss)-235

The Reverend: M/31/195

-365, 365, 365, 365, 365, 365, 375

335
355
365
365
365(lost grip)
355
355

m/35/5'9/173

CFWU - 3. Reg. Superman. Burgener.
WU - 225X3
330,340,350,360,375,385, 395 - F2, 385
Last 2 sets + attempts at 395 lower back was rounded. Pretty disappointing.
3/2:
325,335,345,355,370,380,390
2/10:
325,335,345,355,365,375,385

Awesome day WU 135x6 205x3
Old PR pre-zone 2wks ago 305

355 (PR)
375 (almost but no)
355
355
355
355 lost it
345

225-225-275-275-275-275-275

44/m/164

220
270
290
310
330
340
350(x)
350(x)

sucks, gone down again, much swimmimg, running, and started biking. Guess this is normal for triathlon training, I am slowly but steadily losing weight.

44/m/164

220
270
290
310
330
340
350(x)
350(x) almost

sucks, went down again.Have spent more time swimming, running, and started biking. Figure this is normal with triathlon training.

as rx'd:

140; 142.5; 145; 147.5; 150(f); 145 (f); 140kg

7 sets of deadlift:

135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
225 x 2
230 x 2

That's all the weight I have. Will work on increasing reps from here out.

43 yom 210lbs.

First ever deadlifts. Form stressed.

135 x 3
135 x 3
185 x 3
185 x 3
135 x 3

34 yom 204 lbs

Wu

335
405
405
405
425 barely!
315
315

30/m/5'6"/167
4 mile run
355
375
385
385
405
405
355
easing up for marathon...

M/46/192/5'9
220
240
260
283
303
314

185-205-225-245-265-275-275
No back issues with this one.

315
335
345
355
365
375

As Rx'd

Pr'd with a 270!!

Skip! Doc's note!

295x1x7

285, 295, 305, 310, 315, 320, 325(f)

34/M/203/6'1"

405
425
450
475
490(PR)

275
325
345
365
385
405
415 failed (my PR is 410)

cfwux2
burgwux2

deadlift max attempt
325-345-365-395-415-425-435(pr)

325
345
365
385
385
385
385

form started to go so i kept the weight the same... need more practice

This was my first time doing Dead Lifts in a VERY LLLLLLLLOOOOOOOOONNNNNNNNNNGGGGGGGGGGG time. I would say years...I was just trying to see how hi I could go. I started out with 2 warm up sets of 10x95lbs and worked my way up...
1x185lbs
1x205lbs
1x225lbs
1x245lbs
1x265lbs
1x275lbs
1x295lbs
I can't wait for the next round so I can break 300!

Edler- 245-265-275-295-305-305-330PR
Stocker-165-175-185-195-205-215-225 PR
Meyer- accidently did 10 sets
225-275-295-315-335-365-385-405-420PR-405

m/36/215/6"2"/Toronto/Canada

*Used a deadlift trap bar, no straps:

Sets:
1.150 x 10
2.240 x 5
3.330 x 3
4.380 x 1
5.400 x 1
6.410 x 1 (pb)
7.420 x 1 (pb)

*My old personal best was 407. I'm happy with this. The road to 500 is being paved for me.

db
d-a-btraining.com

135 225 245 265 265 265 265

m/25/190

325
365
400 F
400
415 (PR)

315
345
365
385
405
415
failed twice on 425

95 deg. 95% humidity I almost died
filthy fifties
at Rx 32:42
ten minute rest
135
205
255
275
285
295
300 I need more plates at home

295
315
335
355
360
365 (fail) Lower back
315

175
185
195
205
215
225
235