June 29, 2009

Monday 090629

"CrossFit Total"

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

Post total to comments.

Compare to 090524.

LAPDRamsteinGoldenAtlanta090627-1-th.jpg

Enlarge image

CrossFit Certification Seminars: LAPD SWAT, CrossFit Ramstein, Colorado State Patrol, and CrossFit Atlanta


Lecture to Marines, 3rd Marine Division, Okinawa, Japan by Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]


Lalanne Fitness CrossFit workout - video [wmv] [mov]


EVERY SECOND COUNTS Los Angeles World Premiere, CrossFit Event, Party, Celebration and Sweepstakes

Posted by lauren at June 29, 2009 4:35 AM
Comments

Excellent. Going to hit it hard after a couple of days off. Thursday's WOD got me good. Needed an extra day to recover from that beast.

Comment #1 - Posted by: MikeySFV at June 28, 2009 5:08 PM

Bring it FRAT!

Comment #2 - Posted by: jakers at June 28, 2009 5:13 PM

cool! strength day,just what we needed .

Comment #3 - Posted by: Pedro Barrera,Scotland at June 28, 2009 5:14 PM

yes! great way to finish out my first month of training. Lets see how where i'm at and how far i have to go.

Comment #4 - Posted by: mikednj m/28/5'11''/216 at June 28, 2009 5:34 PM

Now I need to see if I can break 1000#

Comment #5 - Posted by: Gabriel Wright at June 28, 2009 5:35 PM

Hey, I'm pretty new to Crossfit, and I had a question about this workout.

Should I do a warm up set or two before each max lift, or is the CFWU sufficient?

Thanks.

Comment #6 - Posted by: BRICEJ at June 28, 2009 5:40 PM

The training that our team received the last two days was amazing. The staff was great and it was a honor to receive training from Coach Glassman and his Staff. We are very grateful for the opportunity.

Sergeant Scott DeFoe
LAPD SWAT

Comment #7 - Posted by: Scott DeFoe at June 28, 2009 5:46 PM

Comment #7 Check out the PDF on Crossfit Total , explains the warm up for Crossfit Total.

Comment #8 - Posted by: Michael Butts at June 28, 2009 5:56 PM

Brendan and I did FREE STANDING HAND STAND PUSH-UPS!

I'm so excited. His were a little better than mine but that's ok. He did two in a row and I'm roud of him.

I'm going to start working them all the time and maybe I'll be able to do a full workout with them. That would be sweet :)

Comment #9 - Posted by: AllisonNYC_CrossFit Obsession at June 28, 2009 6:01 PM

...and remember kids...for the burpee clap over head and in the air

Comment #10 - Posted by: groo at June 28, 2009 6:02 PM

I am roud of Brendan as well...keep up the ood ork.

Comment #11 - Posted by: Groo at June 28, 2009 6:04 PM

Proud! Very, very Proud. ;)

Comment #12 - Posted by: AllisonNYC_CrossFit Obsession at June 28, 2009 6:05 PM

big shout-out to the ATL level 1 trainers. thanks guys. very informative. very fun. great weekend.

Comment #13 - Posted by: carter at June 28, 2009 6:05 PM

Go heavy FRAT!

Carlos, my heart goes out to you brother. I feel guilty being excited about the Games knowing that you will not be there.

I'm sorry I could not help you my friend, I will try to make it up to you one day.

~Never Quit!

Comment #14 - Posted by: Playoff Beard at June 28, 2009 6:06 PM

wow! doesn't anyone watch these video's! no comments re Coach's lecture? what is wrong with you people :-) Man, that story was incredible, our parents truly have the opportunities to completely shape and mold our future. In that short exercise, Coach's dad lay the foundation for crossfit's birth in Coach Glassman's brain. its so fascinating to me. Who knows where we'd all be if Daddy Glassman hadn't given his son that simple exercise of measuring those nails! Coach it is so humbling to be exposed to your brilliance each and every day! Thank you. and thanks to Daddy Glassman! xo

Comment #15 - Posted by: jesse blauer at June 28, 2009 6:09 PM

Chris:

I would have had to call a "no rep" on most of those burpees.

Chest to deck, full hip extension at the top, jump, clap and let me see those ears!

Nice work bro, keep up the strong work :-)

Comment #16 - Posted by: Playoff Beard at June 28, 2009 6:14 PM

Started crossfit this past December, busted hump and was really kicking it hard. Had an emergency appendectomy in the first week of March and had to take 6 weeks off of everything - lost 25 pounds and all the strength that came with it - and now I'm trying to find my way back. I was posting some solid times (i.e. a 21:19 filthy 50) until then and now I feel like I'm in near frozen syrup. I just can't seem to find any personal motivation or desire either. Anyone got some advise or gone through this before?

Comment #17 - Posted by: Matt "The Red" - 170# - 32 at June 28, 2009 6:17 PM

These guys crushed it. I have been doing squats since I was 14... I did the first correct squat in my life this weekend. I was very impressed with all of the trainers. The things these guys/gals do on their lunch break are painful to watch... I can't wait to have a lunch break like that! Thanks again for all of your help. I hope the people I train learn as much from me as I did from all of you. Boz is a beast!

Thanks Again!
Scott Williams

Comment #18 - Posted by: Scott Williams at June 28, 2009 6:23 PM

I question some of the peoples shoulder presses that might be push presses or push jerks. shoulder presses are with no leg and I wonder how some people can go so heavy on them sometimes. Just my 2 cents.

Comment #19 - Posted by: Daniel Krull AKA "Franiel" at June 28, 2009 6:29 PM

RE to Comment #16:

Jesse, I thought the speech was great and you can definitely sense a CF vibe with the Marines in attendance.

Just to clear something up (and why somebody didn't alert this fact to HQ CF beforehand, I have no idea) military personnel, especially high-ranking officers, cannot accept gifts of significant monetary value. In fact, I believe (and please somebody correct me if I'm wrong) military leadership can receive gifts under very strict circumstances, e.g. after giving a speech, performing a voluntary duty to the benefit of others, diplomatic protocol, etc. A military leader receiving tens of thousands of dollars in free exercise equipment at his house and then directing the base gym to find a place for it would've gotten many people in trouble/fired with plenty of black eyes to go around to the parties involved.

Kudos to Maj Gen Neller for clarifying this issue in a gentlemanly manner during the speech and preventing a fellow Marine officer of being wrongly accused, in front of a group of younger Marines, of being an adversary of CF.

Comment #20 - Posted by: DT at June 28, 2009 6:39 PM

Just remembering the good old days when people used to actually jump on burpees, because they were interested in improving their fitness, rather than gaming a workout. I understand the need for standards, and that's great for competition, but I haven't seen anyone jump on a burpee in a regular workout since the standard came out for last year's games. Most people aren't even getting triple extension anymore, which is the whole point if we're truly interested in improving performance.
The best part is, the only criticisms so far are that he didn't clap and you couldn't see his ears.

Comment #21 - Posted by: Pete Janson at June 28, 2009 6:40 PM

So if I understand this correctly, in a real competition using the Crossfit Total, only 3 attempts are allowed for the one-rep max following sufficient warmup?

Comment #22 - Posted by: Stephen M/26/5'9"/139 at June 28, 2009 6:47 PM

Love the swimming element WOD from the Lalanne Fitness folks. I have often wondered how tough it would be to swim after KB swings or a bunch of pullups. Great idea.....I think we will try it.

Comment #23 - Posted by: Ssscaler at June 28, 2009 6:48 PM

ABSOLUTELY SPECTACULAR INSTRUCTION! I flew in from Long Beach, CA to attend the cert at the CO State Patrol. In a word: invaluable. In a few more: one of the best time investments of my life.

I've been Crossfitting for about 1 year, and I train with a fabulous, dedicated group at Crossfit360, but I am astounded at the degree to which material I thought I knew expanded and took on entirely new dimensions. Every instructor was down-to-earth, knowledgeable, informative and riveting.

Todd, Boz, Miranda and Speal -- our primary instructors -- were PHENOMENAL, being supported by a team of VERY enthusiastic, VERY WELL informed and VERY exacting trainers. I learned not only something new with each instructor, I learned something essential with each, highlighting nuances that corrected and improved my positioning (thus my results) for a multitude of movements. THIS WAS AN ESSENTIAL INVESTMENT that I would be happy to make again and that I recommend without reservation to others. Thanks again, Todd, for setting and raising the bar at our cert, and for leading a truly spectacular team.

Comment #24 - Posted by: Moose at June 28, 2009 6:53 PM

Crashed the Level 1 Certification at Crossfit ATL for the lunchtime trainer WOD!! We did "Cleaning Cindy" basically a Cindy with heavy cleans instead of air squats. Guys used 185, Shana Alverson went 125, and I used 153 and did power cleans since I'm still rehabbing my knee where I fractured my tibia in April.
It was a team WOD-me and Shana A vs. Chuck Carswell and Andy S. AMRAP 15 minutes of:
Round 1=5 pullups 10 pushups 1 clean
Round 2=5 pullups 10 pushups 2 cleans
and so on....
Shana and Chuck started-they both finished with 7 full rounds. I got 6 full+pullups+pushups+no cleans. Andy got 6 full+pullups+pushups+3 cleans. Beat us by 3 reps! Thats okay though, we went chest to bar on our pullups! :^)
Trying to get Heidi at CFATL who filmed and took pics to post a link, we'll see what she puts up here soon~

Comment #25 - Posted by: Brandon Crossfit NE Georgia at June 28, 2009 7:06 PM

I want to say how great the certification at Atlanta has been. It help me a lot to fully understand the crossfit methodology and how to properly train other clients. I'm from Puerto Rico and I traveled to take this certification and it was worth it. If there is any other who has been certified from PR please shoot me an email to bryanbodden@gmail.com . It can be in spanish as well.

Comment #26 - Posted by: Bryan Bodden at June 28, 2009 7:07 PM

The Level 1 Cert at CO State Patrol was great. Thank you to all the trainers! The information was very well presented and organized.

Comment #27 - Posted by: Haas_Greeley,CO at June 28, 2009 7:12 PM

Holy cow, I was just thinking about this workout not 20 minutes ago, come on to check the website, and voila!

Comment #28 - Posted by: Ben Moskowitz at June 28, 2009 7:37 PM

DT,

Just to be clear and to clear your confusion, neither me, nor staff, nor CF Inc, nor Operation Phoenix has ever offered a soldier or soldiers anywhere gifts of equipment. Our donations and offers have only been to the organizational units and never to individual or individuals. If you need further explanation I'll bring in the lawyers to help. You use to be an asset to this community. What happened? Are things going poorly for you at Bolling? Increasingly you can be counted on to bring muddled thinking that sums to absurd AND insulting conclusions.

Comment #29 - Posted by: coach at June 28, 2009 7:44 PM

RE to Comment #30:

Coach, I apologize for misinterpreting your words. For some reason and maybe it's my computer, the volume dropped off substantially after the third video...I had all of my volume settings turned up while on headphones and I still couldn't make out most of anything...I translated the words as equipment was shipped and wasn't used for an unknown reason. Whatever it was, the general felt compelled enough to stand up and address it. I just wanted to make sure that people know before they begin pummeling base/post fitness centers with petitions or car washes to buy CF gear, when it comes to government business, certain protocol needs to be followed, regardless of intentions, and now I'm sure it was in this case.

Proper protocol has resulted in CF boxes being established in numerous military gyms; red tape isn't ALL bad.

Comment #30 - Posted by: DT at June 28, 2009 8:04 PM

hey guys, just a ? I was hoping to get some feedback on, I was wondering everyone's take on creatine supplements and nitric oxide, specifically black powder, thanks.

Comment #31 - Posted by: Todd at June 28, 2009 8:04 PM

CFT hurt!

Press: 155 (PR)
Squat: 365 full (2nd rep)... 3rd rep 385 did't get full (PR 380)
DL: 405 (matched PR)

Total:925

What's the best way to work on the first 1/3 of the press? Once the bar's at my nose it goes up easy, before that.... ugly!

Comment #32 - Posted by: Sykas m/24/5'9''/180 at June 28, 2009 8:13 PM

Thanks for your words Playoff Beard...big hugs for the FRAT and of course all the crossfit community

Comment #33 - Posted by: s'more at June 28, 2009 8:46 PM

Great job Chris! I know coming out of cold water and going into the KB swings and burpees are crazy hard! So proud of you!

Comment #34 - Posted by: Maribel-LaLanne Fitness at June 28, 2009 8:49 PM

What perfect timing! I just finished a 12 week Rippetoe/Kilgore strength building program. Regardless of the WOD today I told my self I was going to do the CFT to check my gains. I already know my PR for shoulder press will be beat.

Comment #35 - Posted by: Adam W 39/5'7"/172 at June 28, 2009 8:51 PM

That swim workout looked insane!

250m for 3 rounds is pretty sick...or is that just me???

I want to do this workout tomorrow afternoon on base.

Hopefully they will let me bring my KB in there.

I will say this...a burpee dosen't have to have a clap at the end to count...unless it is specified for specific events...ie crossfit games or qualifiers.

That is like saying all pullups have to be c2b.

Just my 2 cents.

Comment #36 - Posted by: SSgt B. MCAS Miramar at June 28, 2009 8:52 PM

The personnel of LAPD SWAT are grateful for the training we received this weekend. Our high expectations for the course were far exceeded. The presentations by Coach Glassman were captivating and the all-star cast of instructors was peerless. The implementation of these training and diet principles will have a life-changing effect on members of our platoon. The overall fitness, longevity, and effectiveness of our personnel have been dramatically enhanced. We look forward to our future interaction. We are humbled and indebted.

Sgt. Lee McMillion
LAPD SWAT

Comment #37 - Posted by: Lee at June 28, 2009 9:06 PM

Thank you. I drank the Crossfit Koolaid. Good stuff!

Comment #38 - Posted by: Jen- LAPD SWAT at June 28, 2009 9:25 PM

@#18

I've had to make a few comebacks too. It's really frustrating going to the gym and getting worn out where previously you'd just be warming up, or failing on a weight that you used to lift without thinking. You need to put things in perspective though; don't be so hard on yourself - you're coming off a major injury and it will take time to get back to where you were. However, you can get back to that level and exceed it. Because you've been there, you're in a better position than someone who is just starting new. There might be a few weeks of being a zombie and dragging yourself to the gym and not enjoying it, but once you do that you're going to start seeing improvements and you're going to start wanting to go again. Use this time to work on the small things that you'd ignore in pursuit of faster times...

The most important thing to do is stick with it - once you start to put on that muscle again you'll be glad you did.

Comment #39 - Posted by: blckorder at June 28, 2009 9:29 PM

Just wanted to say a VERY BIG Thanks to all the HQ trainers's and Crossfit Ramstein for putting up a great cert this weekend. Got a whole bunch of information to work with. I improved my technique on a lot of things and was able to do my first mu. Now I just have to work on that snatch. By the way, my legs are still sore....

Comment #40 - Posted by: Rob P. at June 28, 2009 9:49 PM

If anyone hasn't downloaded your FREE crossfit journal on the 'Total' get it now before you do the workout.

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

Comment #41 - Posted by: KSW at June 28, 2009 10:05 PM

I was apprehensive at first.....shame on me! What an excellent group of ladies and gentlemen, who presented a lifestyle change and means of total fitness that can only enhance the performance of my job. Much thanks to a caring and motivated staff of instructors. I hope you realize you have made a huge difference with informative and eye-opening presentations. A mere "thanks" seems not enough in expressing my gratitude for you hard work.
Michael H. Baker
LAPD/SWAT

Comment #42 - Posted by: Michael Baker at June 28, 2009 10:17 PM

DT
I like how coach spanked you on your pee pee for trying to rain on the parade and you came up with some ridiculous sounding explanation about volume and headphones and not being able to translate words. If you didn't have the whole story to begin with, based on your excuses, why were you so quick to jump all over it? It seems sometimes like people are so quick to want to pick away at great things that are being done just to try and get their voice out there in order to feel better about themselves. It's easy to sound smart when talking to the masses but it's not so easy when someone like Coach has to step in and take care of business. Enough already.

Comment #43 - Posted by: josh at June 28, 2009 10:17 PM

Coach Greg Glassman,

I cannot thank you and your outstanding staff enough for your expert advice on fitness during this weekend’s CrossFit Level 1 Certification. Please know that sharing your training and experience with our team will help propel us towards our ultimate fitness potential while simultaneously making us even safer.

Please thank your trainers, Josh Everett, Stephan Rochet, Rachel Medina, Pat Barber and Jolie Gentry, for their dedication and professionalism. They are the best in the business.

Godspeed my friend!

George Ryan
LAPD SWAT

Comment #44 - Posted by: George Ryan at June 28, 2009 10:40 PM

The cert I attended this weekend was wonderful. The instructors were complete professionals and unique in their own teaching styles. I like that they catered to all learning styles and utilized humor to grab folk’s attention. All of the instructors kept us captivated about the info being presented. Thank you to Crossfit Ramstein and Marco for hosting the whole thing. Lastly, thank you to the instructors for their time and all that they offered. I’ll truly appreciate it.

Comment #45 - Posted by: Angel at June 29, 2009 12:00 AM

M/27/210/72

bs 280
sp 175
dl 405

860pr

Comment #46 - Posted by: nick smith at June 29, 2009 12:06 AM

As RX'd, and all lifts would have counted in competition:

Back Squat: 295
Press: 135
Deadlift: 385

CFT= 815

Many questions, based on my results posted to forum. Would appreciate any input from those more experienced than I!

Comment #47 - Posted by: Martin B at June 29, 2009 12:06 AM

Perhaps already posted, as it is nearly a week old. (If so, sorry for the redundant post.)

But, the article is still in NYT top-10 most emailed articles:

http://well.blogs.nytimes.com/2009/06/24/can-you-get-fit-in-six-minutes-a-week/?em

Comment #48 - Posted by: Scott in Jakarta at June 29, 2009 12:36 AM

OK, so I judt read the CFT pdf and it mentioned about the use of belts in raw powerlifting meets. Are belts permitted for the CFT? The article didn't specify & now I'm curious.

Comment #49 - Posted by: Doug K at June 29, 2009 1:07 AM

The Ramsetin cert last weekend was great! Me and my brother really had a blast! (and a walking disability from the b2b tabatas :P )

Thumbs up for the trainers and the people that made this cert possible! (especially for the wonderfull and tasty food we had for lunch :) )

We've been crossfitting for almost 2 years now in our parents backyard and this was the first time we've met other people that are just as crazy about it as we are.
So thanks to everyone that attended the cert. for giving us the feeling to be part of the community.

Leroy

Comment #50 - Posted by: Leroy - M/25/173cm/71Kg - Holland at June 29, 2009 1:33 AM

Made a little typo in the previous post: I meant Ramstein cert. :)

Comment #51 - Posted by: Leroy - M/25/173cm/71Kg - Holland at June 29, 2009 1:35 AM

DT,
I was there for this what the general was explaining was why the Staff Level Officers were dropping the ball and how his promised to fix it because it was what his marines wanted ...Basically he promised his marines they would get the gear they need to train how they want to train .. I.E. CrossFit. To be clear I am not trying to chastise you in any way only helping to clear up what was said. The Marine Corps has not been the ones who have resisted the implementation of CrossFit. Strength and Conditioning belongs to MCCS and they stand to lose an absurd amount of money if the Marine Corps officially adopts CrossFit.

Comment #52 - Posted by: jamie@cfa at June 29, 2009 1:37 AM

Ahhhhh I really wanna do this. Tommorrow haas to be my rest day....Bummerz

Comment #53 - Posted by: Chris at June 29, 2009 1:43 AM

Huge thanks to the Trainers at the Ramstein Cert! I had been doing Crossfit for 1 year and never realized how off some of my form is! But now I know and got something to strive for. A great group of motivated trainers made for an exceptional weekend. I only wish that we could have had more time! It went by way too fast.

Comment #54 - Posted by: Brian at June 29, 2009 1:53 AM

Now we get a chance to see how all the strength work is working.

Best guide for today's WOD is to read the article linked under CFT. If you need to use a belt for your heavy sets either as a precaution or to shore up an injury then do so.

Cheers, kempie

Comment #55 - Posted by: kempie at June 29, 2009 1:57 AM

m/43/185

bs-345
sp-175
dl-365

885

Comment #56 - Posted by: cosmo at June 29, 2009 2:17 AM

Just wondering...are there any people that are into Hashing here? I'd never heard of it until I got to Korea and it sounds like it's a blast. I mean after doing a few "centuries" working out and drinking is quite fun.

So...any hashers?

Comment #57 - Posted by: Ruiner@Osan AFB, ROK at June 29, 2009 3:36 AM

m/24/165

BS: 300 (PR)
SP: 115 (horrible for me)
DL: 365 (horrible for me)

780

Comment #58 - Posted by: carl castellano at June 29, 2009 3:55 AM

BS: 65.5kg
SP: 37kg(PR)
DL: 111.5kg

F/33/60.5kg

Comment #59 - Posted by: lelak at June 29, 2009 4:04 AM

Mixed/scaled my WOD today to account for being sick and helping some Air Force buddies on their PT test:

1.5 mile run - 8:17
CFWU
5 Rounds for time:
70 lb Push jerk, 15 reps
L Pullups, 15 reps
12:42
M/40/5'9"/155

Comment #60 - Posted by: Jon at June 29, 2009 4:04 AM

m/41/5'6"/145

115 sp
260 bs(pr)
350 dl(pr)
715 total

Comment #61 - Posted by: duane at June 29, 2009 4:06 AM

oops 725

Comment #62 - Posted by: duane at June 29, 2009 4:07 AM

Outstanding Level I Cert at CrossFit Atlanta. Thanks to the five star coaching staff of Andy, Chuck, Maggie, Bobbie, Mike G, and Justin. The best 50th birthday present that I could have imagined! If you're out there thinking you're too old to start CrossFit, think again. Go get some.

Comment #63 - Posted by: Christin Street at June 29, 2009 4:08 AM

Thank you for the excellent training we received this weekend. I am actually looking forward to doing the front squat and deadlifts. Thanks again for the great instruction and the trainers were could not have been any better.
Joe Goosby
LAPD/SWAT

Comment #64 - Posted by: Joe Goosby at June 29, 2009 4:15 AM

m/34/6'/175

bs-245(pr)
sp-115(pr)
dl-225(pr)

585

Comment #65 - Posted by: Jasioni at June 29, 2009 4:17 AM

BS - 365 (form sucked)
SP - 185
DL - 365

915

Comment #66 - Posted by: dsm19 M/30/6'0/215 at June 29, 2009 4:21 AM

I would like to send a big thanks to the trainers and attendees at the Level 1 cert in Ramstein. I was so amazed at the vibe, the enthusiasm,and the mix of different nationalities with a common passion. I actually started applying what I learned to my guys at PT this morning. I also bought some omega-3 fish oil to help with my progress.

I am extremely ambitious about bringing the awareness of CrossFit to Germany by starting an affiliate and I appreciate all the info gathered to achieve this goal.

Good luck Brian B. at the Games!

Comment #67 - Posted by: Anthony N/ M/ 6'7"/238 lbs at June 29, 2009 4:28 AM

M/41/5'11"/185

SP--115
BS--225
DL--335 (failed @ 350 2X)

Comment #68 - Posted by: nutfam at June 29, 2009 4:39 AM

blckorder - I appreciate the kind words. "Zombie" feels about right describing how I feel walking to the gym. I just need to get back to high speed, low drag me.

Comment #69 - Posted by: Matt "The Red" - 170# - 32 at June 29, 2009 4:49 AM

BS: 365
SP: 190
DL: 480

Total: 1035

Comment #70 - Posted by: JoeCam 34/M/185 at June 29, 2009 4:55 AM

1st CFT: squat - 285. shoulder - 150. deadlift - 315.

Comment #71 - Posted by: therozfather at June 29, 2009 4:56 AM

bs 205
sp 105
dl 205

515

Comment #72 - Posted by: AJsinVA at June 29, 2009 5:05 AM

Stuck at 975

BS 365; up 10# PR
SP 165; Down 10# boo, thanks 1 arm PP
DL 445; Matched

Still Chasing 1000

Comment #73 - Posted by: Gabriel Wright at June 29, 2009 5:12 AM

RE to Comment #43:

Josh, in a growing movement like CrossFit, mindlessly adversarial hangers-on are a part of the problem and not the solution. So, go on with your bad blessed self, repeatedly telling yourself that you're a winner while scrawling "I (heart) Coach" all around your latest WoD entry in your workout log. It's easier that way.

RE to Comment #52:

Jamie, I appreciate the input; I listened to the MP3 file of the speech (thanks, Tony) and the part referring to the gear can be taken in more ways than one. I think the bottom line is that the Corps can buy the equipment, that's no biggie (except for money, which everybody seems to be short of but can usually be scraped up if need be) because CF doesn't use CF-specific gear; bumper plates, KBs, and Dynamax balls can be used in other fitness regimens, too. What I've seen happen is "box" equipment is purchased and situated in a gym, and local civilian instructors are contracted to run classes, just like with step, spin, and various other exercise classes. However...a service branch adopting CF at the cost of all other fitness philosophies won't happen...and CF isn't known for allowing peaceful co-existence with anything but CF. In my line of work, that mindset is known as a "LIMFAC," which is a limiting factor affecting the probability of a unit to accomplish a mission.

Funny thing, though, is the zeal for attending CF classes on a military installation is directly proportional to the Big Boss' enthusiasm for CF, especially if they or the spouse (a whole 'nuther chain of command with career implications, but I digress) attend CF classes...you know, it has something to do with loyalty in supporting the person who punches your career ticket. Once he/she departs and another HMFIC takes over, attendance drops off dramatically while people scramble to figure out how to get face time; if CF isn't "it," expect to see Dynamax balls, KBs, PVC pipes, and C2 rowers collecting dust, which doesn't send a positive message about CF to military resource managers who are under constant pressure to get rid of unused material to save money wherever possible. Drew Thompson said something similar to this in a CFR interview, and he was absolutely correct: Nothing will kill CF in the military faster than making it mandatory.

All I'm being is honest, that's all. Feel free to contact me VIA email if you'd like to chat more about this topic from an Office of Secretary of Defense viewpoint, and not necessarily a service-branch-specific one.

Comment #74 - Posted by: DT at June 29, 2009 5:15 AM

Chris LaLanne: Jack LaLanne is my hero. I'm sure you get this all the time, but I think it would be really neat if you made a video of you and jack doing a wod

Comment #75 - Posted by: KAC at June 29, 2009 5:18 AM

Total 695 (pr)

245 (pr)
115
335 (pr))

Comment #76 - Posted by: jeglit at June 29, 2009 5:22 AM

back squat 205 (light, go heavier next time)
shoulder press 135
deadlift 275

Comment #77 - Posted by: Handy at June 29, 2009 5:26 AM

28/6'8"/219
bs-315 sp-185 dl-405

905

Comment #78 - Posted by: Stretch at June 29, 2009 5:29 AM

dl 365
bs 335
sp 140 (pr)

840 (pr)

Comment #79 - Posted by: Erik Behan M/31/5'8"/155 at June 29, 2009 5:31 AM

M/27/192lbs
BS 295 lbs (not so great)
SP 95 lbs (HORRIBLE!!!)
DL 295 lbs (not so great, failed on 300)
Total 685 lbs (realized I have alot of work to do)

F/27/125lbs
BS 95 lbs (F on 115)
SP 50 lbs (F on 55)
DL 155 lbs (GREAT JOB AND FORM)
Total 300 lbs

Comment #80 - Posted by: OFQ at June 29, 2009 5:36 AM

Awesome weekend in Atlanta!

Huge thanks to - Chuck, Andy, Bobbie, Maggie, Justin and big Mike G. You guys were fantastic.

Comment #81 - Posted by: Ryno at June 29, 2009 5:37 AM

BS: 70x5, 90x3, 110x2, 122,5
SP: 40x5 50x3, 60x3, 75(f), 70(f), 65, 70(f) bummer...
DL: 110x5, 150x3, 190x2, 202,5(f), 202,5(f) Just didn't have it in me today. Happy with the BS though.

Total: 377,5 kg
832,24 lb

Comment #82 - Posted by: Nolan at June 29, 2009 5:44 AM

Male/29yo/204lbs/71in
BS- 235
SP- 125
DL- 315
Total- 675

Comment #83 - Posted by: 0tter1 at June 29, 2009 5:53 AM

CFT = 516
BS-201
SP- 90
DL-225

Elaine in Scotland- thought of you, I was doing the Happy Dance :)

My made-up WOD for yesterday- wanted 1 arm workout, BF using oly bar for *his* WOD, so used his KBs:
5x 1 arm SDLHP 30lb KB (switch)
5 x 1 arm DL 70 lb KB (switch)
5 x 1 arm Squat Clean and Press 30lb KB (switch)
15 KB swings 30lbs.
3 rounds- 15:28
Terrible! paused ALOT, under the guise of cheering my honey on, but they were really vain attempts to catch my breath LOL

Comment #84 - Posted by: Strong Lil Pony! at June 29, 2009 6:03 AM

oh and sorry for being incommunicado with the PBPB challenge. You know where I was and what I was doing. Eric, how does that music go?

I SLEPT LIKE A CHAMP THIS WEEKEND. From 3pm Saturday afternoon- 6am Sunday morning. Wow. Decadence :)

Comment #85 - Posted by: Strong Lil Pony! at June 29, 2009 6:07 AM

BS 365(PR)
SP 185-(190pr)
DL 425-(435pr)
--------------
975

Comment #86 - Posted by: Jonblaze at June 29, 2009 6:17 AM

First time so all PR's.
66/165/35

220
125
255

600 total

Comment #87 - Posted by: mholmes at June 29, 2009 6:33 AM

**Level I - Atlanta**

What a great weekend we had at the Level I in Atlanta. To all the participants, you guys and gals did an amazing job - lots of enthusiasm, energy and determination. Thanks for all your hard work!

Dan, thanks for being a great host!

To all my fellow trainers - Chuck, MikeG, Bobbi, Andy and Justin - it was a pleasure working with you. Can't wait until the next one!

Comment #88 - Posted by: Maggie - CF Fairfax at June 29, 2009 6:38 AM

CG E City 0700 Crew:
Leary:
BS: 315
SP: 175
DL: 385
Total: 875

Comment #89 - Posted by: Dan Leary at June 29, 2009 6:47 AM

bw 165

subbed front squats

260x1x5

Comment #90 - Posted by: paulw at June 29, 2009 6:48 AM

44/6'1"/185

did a crossfit football total last week.

power clean 235
back squat 385
bench press 265
deadlift 425 (hurt my back at 440f)

cf total 1300. think i would have gotten 435 on the deadlift but that's my pr and decided to try for more.

chris

great effort on that workout. burpees and swimming would equal drowning for me i think.

Comment #91 - Posted by: ken c at June 29, 2009 6:56 AM

Thank you to Crossfit Ramstein, Wally, Marco, and all who organized the Level I cert. It was a much needed and appreciated experience for me! Thank you to the trainers, your professionalism and enthusiasm was awesome. You are all living examples of what cfit results really are. I have much more knowledge and depth of understanding behind all the little details that count. (I'll be working on my squat . . . after I recover from that Tabata madness--but I am sore in the right places!! Yes!) I left more motivated and equipped to become a better athlete and wanting to give back to our community. Any Stuttgarters out there, hit me up!

I look forward to seeing/working with many of you again!

Comment #92 - Posted by: Leah H. - Stuttgart at June 29, 2009 6:56 AM

first time doin' the total:

BS 205 (coulda did more)
SP 115
DL 270

total is 590?

Comment #93 - Posted by: TheFlyingIguana at June 29, 2009 7:02 AM

Thank-you Coach Glassman, and all the trainers in attendance, for our certification seminar this weekend. It was awesome. A lot of eyes were opened this weekend. Also, thanks to Steve and Denise Serrano at CrossFit Marina for hosting our cert.

Steve Wills
LAPD SWAT

Comment #94 - Posted by: Steve Wills at June 29, 2009 7:06 AM

BS - 265
SP - 145 PR
DL - 365 PR

CFT - 775 PR

090524
CFT - 755
bodyweight - 166

Comment #95 - Posted by: Horica m/21/5'7''/162 at June 29, 2009 7:20 AM

**Level 1 - Atlanta**

Lol...just had to copy you one last time Maggie:)

Great cert in Hotlanta this weekend! It was awesome seeing everyone put out and stay totally engaged through some "warm" conditions. Its always a privilege to lay down some sweat with my new CrossFit brothers.

Big props to the DE-Troit crew for the long haul and the big effort, Ken for rocking some hip drive and keeping the young bucks in line, and of course Dan, Heidi and the Lunch WOD crushers for all the fun in between.

Chuck, Andy, Maggie, Bobbi, Mike G...always a pleasure, and I'm looking forward to the next one!

Comment #96 - Posted by: JB - CrossFit SS at June 29, 2009 7:36 AM

bs-295 (245 with ass to heels)
sp-135 (finally)
dl- 345 (form started degrading after 315)

total: 775
bw: 154
strength ratio: 5.03

20/m/154/5'8

Comment #97 - Posted by: Clack_Attack at June 29, 2009 7:39 AM

M/36/5'10"/183

BS - 200
SP - 120
DL - 256 (that's all the weight I have)

CFT: 576

Comment #98 - Posted by: Playoff Beard at June 29, 2009 7:45 AM

374.6

Comment #99 - Posted by: Charbs 23/190/m at June 29, 2009 7:52 AM

gonna try for a 925 today... we'll see how it goes.

Comment #100 - Posted by: cameron at June 29, 2009 7:55 AM

BS - 270 - (35 lb PR)
Press - 145 (15 lb PR)
DL - 355 (20 lb PR)

Total - 770

Comment #101 - Posted by: Luna at June 29, 2009 8:07 AM

Back Squat 315
Shoulder Press 95?
Dead Lift 295

Comment #102 - Posted by: kristian at June 29, 2009 8:09 AM

Definitely a cause worth donating to.
http://operationphoenix.myshopify.com/
I'm so grateful for those who stand on the wall for us ... and for those who help them be more successful at what they do.
Of course my son will really like the cool T-shirt, too :-)

Comment #103 - Posted by: michaelchasetx at June 29, 2009 8:15 AM

m/40/200

BS@235, PP@165, DL@295 (hurt my side after golf)
Total - 695

Comment #104 - Posted by: Mike C at June 29, 2009 8:19 AM

Back Squat: 300 lbs
Shoulder Press: 125 lbs
Deadlift: 335 lbs
Total: 760.
All with proper form. Full deep squat done twice, strict shoulder press, and good power on the deadlift.

Compare to 090524
Back Squat: 300 lbs
Shoulder Press: 120 lbs
Deadlift: 325
Total: 745.
May not have had a full deep squat on 090524, and almost lost grip on deadlift.

Next time I'm definitely ready to go heavier!

m/34/185

Comment #105 - Posted by: Ronin6 at Camp Blessing at June 29, 2009 8:25 AM

bs: 350
jerk: 220
dl: 350
total: 920

Comment #106 - Posted by: jshep 24/6'1/210 at June 29, 2009 8:30 AM

CFWU- minus pu's

It was a gorgeous day so I skipped this and went for a 5k run.
33:58

Comment #107 - Posted by: ~VERVE~ at June 29, 2009 8:38 AM

For my 66th birthday and my 1 year aniversary on Crossfit I decided to do the Sexy 66

66 box jumps
66 jumping pull ups
66 35# kettlebell swings
66 walking lunges
66 knees to elbows
66 55# push press
66 back ext
55 12# wall ball
66 burpees
66 jump rope [can't do a double under for the life of me]

I mainly wanted to thank Mike and Brian at Crossfit Modesto CA for their excellent instruction over the past year. You guys are awsome. I have been injury free and the progress has been amazing. Crossfit has changed every aspect of my life. I am in the best shape ever.
And thanks coach for giving it to the world.

Comment #108 - Posted by: Terry M/66/6"2/215# at June 29, 2009 8:43 AM

DT
It's not about being a mindlessly adversarial hanger-on. It's about knowing the whole story and all the facts before I'm willing to jump in right away and start picking away at an issue, which I am more than willing to do with by bad blessed self. But let's be willing at least to give Coach and Crossfit the benefit of the doubt, considering all that they have accomplished and offered. It's okay to be loyal without being a mindless follower. If you are knowledgable about what's going on, (meaning headphones aren't broken, volume works, dog didn't eat your homework...)you still disagree, and you have a solution to offer, by all means lets here it.
It's easy to just lump me in with the "Bowing Down to the Coach Shrine" Crew because I'm asking you to at least be fair, but I don't think that's too much to ask.
On a more agreeable note, however, I couldn't agree more with your point that nothing will kill CF faster in the military than making it mandatory. From a boots on the ground soldier's point of view, I'll do what the Army tells me to do but I usually won't like it, mostly because the Army is telling me to do it.

Comment #109 - Posted by: josh at June 29, 2009 8:45 AM

Back Squat - 240 easy
Press - 95
Deadlift - 255 hard

Total 590

I was all excited because I did the math wrong and thought I finally got up to 600. Next time! I'll get a 245 or 250 squat and 100 on my press.. I hope

Comment #110 - Posted by: AllisonNYC_CrossFit Obsession at June 29, 2009 8:47 AM

Legs tired from 800's still,

Back squat: 407
Shoulder P: 275
Deadlift : 418

Total: 1100lbs
Will do more once I'm used to doing CrossFit.

Comment #111 - Posted by: Tommy 38/6'/265lbs at June 29, 2009 8:50 AM

23/m/180
Horrible day
BS: 315(f)
SP: 160(f), 155
DL: 385(f)

Comment #112 - Posted by: Julian at June 29, 2009 8:59 AM

24/m/165

BS 315
SP 135
DL 365 (pr)

815

Comment #113 - Posted by: Nate in CT at June 29, 2009 9:01 AM

25/m/5'11"/202
Squat - 365-390(PR)-405f
Press - 175-190f-190f
Dead - 435-455-465f

1020...15 lbs off my pr

Comment #114 - Posted by: Nickosaurus at June 29, 2009 9:04 AM

Not a good day...

Squat = 305 (tied PR)
Press = 165 (10 below PR)
Dead = 365 (tied PR)

Total = 835 (10 below PR)

Felt weak at the heavy weights, but felt good at my early reps. Right elbow is killing me after deads. Oh well, get after it tomorrow!!

Comment #115 - Posted by: Eric G. in WA 45m/5'8.5/185 at June 29, 2009 9:11 AM

m/36/5'11/211

CFT

BS: 265
SP: 165
DL: 335

Total: 765

Comment #116 - Posted by: Keith M at June 29, 2009 9:13 AM

367.4

Comment #117 - Posted by: JR78 at June 29, 2009 9:17 AM

BS: 305 (PR)
PP: 120
DL: 360 (PR)

Total = 785

Comment #118 - Posted by: Eric in SD at June 29, 2009 9:23 AM

BS: 275
SP: 135
DL: 295

Comment #119 - Posted by: fitz997 at June 29, 2009 9:25 AM

BS: 295 (PR)
PP: 115 (PR, had 120 almost up but left side failed)
DL: 315 (PR)

Total = 725, no changes, sigh.

Comment #120 - Posted by: coyo at June 29, 2009 9:31 AM

Thanks for the excellent seminar this weekend. I was deeply impressed by the ability of you and your staff to deliver one seamless experience from start to finish. Having attended countless seminars and professional conferences, the military-style planning and passionate delivery of your seminar was bar none. And you made it seem effortless to boot.

The value for us was immense, on various levels: Content, Delivery, being coached, watching your coaching, networking. My associate and I also liked how you transport the CrossFit spirit of virtuosity by example. Your coaching staff was most excellent.

Good luck at the games to all the trainers who are attending! :-)

Comment #121 - Posted by: Dominique at June 29, 2009 9:33 AM

Great workout video from Lalanne fitness. Nice effort.

Comment #122 - Posted by: rob orlando at June 29, 2009 9:33 AM

BS- 315/325/335f
SP- 195/200/205f
DL- 395/400/405

Total: 930

Way off my best Total. I haven't done the Total since forever. I forgot how grueling it is.

I hate working out in the morning. No fuel in the body, and no one to spot me on the squat. On the flip side, I had the whole gym to myself. That doesn't happen too often anymore. I locked the doors, cranked the stereo, and did the Total while I vacuumed and mopped the floors. What a perfect morning!

Have a great day everyone!

Comment #123 - Posted by: freddy c._one world at June 29, 2009 9:33 AM

Comment #120 concerns the Ramstein seminar. Also many thanks to the great staff from CrossFit Ramstein - the organization & food was top-notch!

Comment #124 - Posted by: Dominique at June 29, 2009 9:35 AM

The Level I cert at the Colorado Sate Patrol Academy was AWESOME! Todd and the gang were on the money! This guy is very personanable, easy to talk with and very knowledgeable about fitness. The trainers Miranda, Chris, Matt, Joe, Craig, Boz, John, and Eric really kicked ass! If anyone is lucky enough to train with any of these people you are truly blessed because they are good trainers, but they are great people! I had a fantastic time...I flew in from Chicago and worked out at 5,600 feet for the first time and really felt it. Thank you to Todd and the whole gang. You guys made it a great weekend! Train Hard!

Comment #125 - Posted by: Scott Blake at June 29, 2009 9:39 AM

age 19 bw 170
just starting to use weights again. still can't put much overhead

4x3 of 225# back squat
2x3 of 225# deadlift
2x3 of 255# deadlift
2x3 of 275# deadlift

Comment #126 - Posted by: Chris S at June 29, 2009 9:41 AM

BS: 370
SP: 170
DL: 390
Total: 930

Comment #127 - Posted by: ferb44 at June 29, 2009 9:43 AM

M/34/5'6"/197lbs

Back Squat: 300 (PR)
Shoulder Press: 165 (PR - attempted 170 - failed)
Deadlift: 350 (PR)
Total: 815 (you guessed it - PR)

Previous PR was 725 - huge improvement.

Comment #128 - Posted by: weisser at June 29, 2009 9:49 AM

BS - 235 pr
SP - 150
DL - 385 pr
total - 770 pr

Comment #129 - Posted by: Robert W. at June 29, 2009 9:50 AM

Amazing weekend at Level 1 CO State Patrol!! Instructors were amazing! They displayed an incredible amount of passion and patience during both lecture and movement demonstrations. Whether you've done CrossFit for one week or five years, I highly recommend attending a level 1 cert.

Comment #130 - Posted by: Eric M at June 29, 2009 9:55 AM

Core is still fried from Saturday. Never got beyond warm up sets on BS. Just felt too stiff and didn't want to press the issue.

BS 225
Press 150
DL 335
CF Total 710

Comment #131 - Posted by: Jim D. 48 yom 165# 5'11" at June 29, 2009 9:57 AM

BS-295
SP-135
DL-385

CF Total-820

Comment #132 - Posted by: JK17 M/26/6'2"/216 at June 29, 2009 9:58 AM

m/5'3"/160/29

did 30 min as many rounds as possible
5 pullups
5 ring dips
15 situps

21 rds + pullups +ring dips (finished situps after)

Comment #133 - Posted by: fat tony at June 29, 2009 10:00 AM

CG E City 1130 Crew:
Santiago:
BS: 315
SP: 155
DL: 405
Total: 875
Stump:
BS: 185
SP: 85
DL: 245
Total: 515
Jaramillo:
BS: 245
SP: 115
DL: 295
Total: 655
Keep it up!

Comment #134 - Posted by: Dan Leary at June 29, 2009 10:01 AM

m/32/170

BS:265
SP:145
DL:325
Total:735

Work hard. Play Harder!

Comment #135 - Posted by: Tarzan at June 29, 2009 10:06 AM

BS 285
SP 145
DL 173
Total 803 pounds

Comment #136 - Posted by: Jette 39/M/5'11"/175 at June 29, 2009 10:10 AM

BS 365
SP 165
DL 415
------
CFT 945

Comment #137 - Posted by: mrd m/25/5'10"/195 at June 29, 2009 10:11 AM

m/33/6'4"/222#
Subbed front squat for back squat, easier on my back

FS=221
SP=139
DL=285
Total=643

Comment #138 - Posted by: dan m at June 29, 2009 10:11 AM

Sorry for the long post, but wanted to clearly show what CF can do for us mid-30's broken down ex-athletes...

Started CF - January 2009. I weighed 208# (now at 193#) and was weak. Had to stop heavy lifting for 4-5 weeks in March-April due to severe tendinitis in elbows.

Latest results:
Assessment #1-(120# Shoulder Press, 185# Squat, 185# DeadLift, 490# Total) (Jan, 09)
Assessment #2-(130# Shoulder Press, 215# Squat, 225# DeadLift, 570# Total) (Feb, 09)
Assessment #3-(140# Shoulder Press, 235# Squat, 265# DeadLift, 640# Total) (Jun, 09)

% Increase - 17% Shoulder Press, 27% Squat, 43% Deadlift, 31% Total)

First Fran: 75# thrusters - 17:22 (Jan 09)
Latest Fran: 95# thrusters - 7:38 (Jun 09)

First Cindy (10 minutes): 6 rds (Jan 09)
Latest Cindy (10 minutes): 13 rds (Jun 09)

This stuff works!!!!!


Comment #139 - Posted by: Chris M/35/6-0/193 at June 29, 2009 10:21 AM

Squat: 225lbs(PR)
OH Press: 155(F) 155(F)
DL: 325lbs (PR)

705lbs (up 15lbs) (PR)

Comment #140 - Posted by: Headhunter at June 29, 2009 10:28 AM

M/6'0'/24/225lbs

Crossfit Total

BackSquat: 275 lbs
Shoulder Press: 145 lbs (clean rep)
Deadlift: 365 lbs

Total: 785lbs (PR)

Comment #141 - Posted by: Lowmanz at June 29, 2009 10:29 AM

I just finished the Level 1 certification in Golden, CO. This was one of the most humbling experiences of my life. I thought I was an athlete and knew what I was doing in my workouts. I quickly found that I have a lot to learn. The instructors were great and the knowledge I gained in 2 days with them far surpassed what I got from my "Nationally Recognized" training certification. I would recommend everyone attend at least one Level 1 cert.

Comment #142 - Posted by: David at June 29, 2009 10:29 AM

for deadlift on crossfit total can u sumo deadlift this or does it have to be regular? thanks in advance !

Comment #143 - Posted by: matt NC at June 29, 2009 10:32 AM

as rx'd

BS - 265
SP - 145
DL - 365

CFT - 775

Comment #144 - Posted by: BradH m/28/5'11"/167 at June 29, 2009 10:35 AM

First crossfit total:
Back squat- 225lb, still new to the form, form felt off
Shoulder Press- 180lb
Dead Lift- 315lb.- Form felt off, needs work

Comment #145 - Posted by: comffa at June 29, 2009 10:36 AM

BS 200 (tie PR)
SP 93 (7 lbs less than PR)
DL 279 (11 lbs less than PR)

CFT 572 (3 lbs less than PR)

I'm pretty happy with this. After my family visits in next week I'll focus more on improving strength.

Comment #146 - Posted by: Joe M. 29/m/5'10"/147 lb at June 29, 2009 10:41 AM

BS: 335 lbs. PR
SP: 175 lbs. PR
DL: 375 lbs. PR

CFT: 885 lbs. PR

old: BS: 325/ SP: 165/ DL: 315

Comment #147 - Posted by: DEREK: 24/5'8''/185lbs. at June 29, 2009 10:43 AM

25/m/171

bs 345
sp 160
dl n/a

skipped deads today because i did a deadlift/run workout yesterday and i wasn't going to set any PRs today. im tryin to train smarter.

Comment #148 - Posted by: jake howard at June 29, 2009 10:45 AM

f/28/5'6"/125

Don't have the rack necessary for high weight back squats and shoulder presses, so I substituted with higher reps at a lower weight.

CF warm-up
3 Rounds @ 35 lbs:
20 reps back squat
8 reps of shoulder press
15 deadlifts

I'm just not strong. :( Finishing with an easy pace 5-mile run to wrap things up.

Comment #149 - Posted by: Sarah at June 29, 2009 10:52 AM

Went to an actually crossfit gym for the first time! well worth it!

squat 275
press 165
deadlift 315

total 755

Comment #150 - Posted by: Sanj at June 29, 2009 10:56 AM

24/M/150

BS 210
SP 140
DL 185

CFT: 535

1st CFT, 3rd CF WOD

Comment #151 - Posted by: fixwngmech at June 29, 2009 10:56 AM

Male 25yo/67"/165lbs

Back Squat: 225 lbs.
Shoulder Press: 140 lbs.
Dead Lift: 265 lbs.
First time doing Crossfit Total, not a big fan of the Back Squat I think I just have to start doing more squats and get my muscles use to it. Did 225 twice and barely got it up the second time.
I have only been doing crossfit for about a week now and I really enjoy the exercises.

Comment #152 - Posted by: David K at June 29, 2009 10:57 AM

F/16/5'8"/135
bs: 145
sp: 65
dl: 195
total: 405

F/50/5'6"/135

bs: 155
sp: 80
dl: 195
total: 430

M/16/5'11"/170

bs: 245
sp: 135
dl: 305
total: 685

M/50/5'11"/172

fs: 185 (I did front squat because the knees prefer it.)
sp: 110
dl: 305
total: 600

Comment #153 - Posted by: Kevin C. at June 29, 2009 10:59 AM

RE to Comment 110:

Also, Josh, "elite fitness" doesn't apply to the physical conditioning needs of 99% of the military, who aren't special ops warriors. Do I think teaching the nine functional movements with a PVC can help military personnel work day to day with a decreased chance of injury? Absolutely, without a doubt in my mind. Do I think forcing people to try to swing a 55-lb KB above their heads or perform thrusters with 95-lb barbells to make them "combat ready" (whatever THAT means) is necessary? Not so much...in fact, not at all.

Comment #154 - Posted by: DT at June 29, 2009 11:06 AM

m/36/6'1"/198

Squat - 275, 315, 345(f)
Shoulder Press - 135, 155(f), 145
Deadlift - 275, 305, 315
Total - 775

Squat felt real good at 315, so I took a chance. Could have done 335. Oh well, must get 1000# next CFT!

Comment #155 - Posted by: Lunchbox at June 29, 2009 11:11 AM

Back squat-275
Shoulder press-135
Deadlift-315
Total-725

Comment #156 - Posted by: John23/5'7/170# at June 29, 2009 11:15 AM

Great time @ the Toronto Oly cert this weekend...

Yeah burpees!

BS - 360
SP - 130
DL - 370

Total - 860

Should have attempted more on my DL, but listened to my body and stopped well short of a PR. Back squat felt strong, press was ugly as hell... almost felt like I had taken a step back... Maybe it was the 1000s of snatches and jerks @ Coach B made us do :P

Comment #157 - Posted by: Arthur M/34/5'11"/174 at June 29, 2009 11:16 AM

M/24/160#/5'7"

Decided to scale my weights one more time due to a knee injury. There was a slight "echo" of pain during warm-up so I took about 45# off my previous PR's to be on the safe side. Hopefully this will be the last time.

CFwu

SQ WU - 45# x 5, 135# x 3, 225# x 1
SP WU - 45# x 5, 65# x 3, 115# x 1
DL WU - 135# x 5, 225# x 3, 315# x 1

Official Lifts:
Squat - 285# x 3 (under PR by 45#), 285#
SP - (145#, 155#) 165# (F), 155#
DL - 340# x 3 (under PR by 45#), 340#

CF Total: 780#

Previous CF Total: 875# (330#, 160#, 385#)

Next time


Comment #158 - Posted by: Ransom at June 29, 2009 11:17 AM

Matt "the red" #17...similar story

I started CrossFit Jan '08. I was making progress, getting stronger, feeling good, loving the WODs. Then in June '08, from out of the nowhere (it usually is), I started feeling bad. I came home from work and had severe "stomach" pains. After a weeks worth of tests and painkillers, I had my gallbladder removed...out for 8 weeks.

The summer months seem to be the hardest for me (gallbladder removal or not) because there's so much else going on. Here are some suggestions...

1. Focus more on eating right...lots of veggies and very little processed carbs.

2. Skip a WOD or 2 and do your own outdoor workouts...pullups on the playground/swingset, box jumps on a park bench, use a weighted backpack in lieu of a kettlebell, work on handstands in the yard, instead of just running around the block, run through a field, zig zag through ditches, run throught the woods, etc. Be creative!

3. If all else fails, I'll think about an ol' high school coach who told me before a workout one day..."If you workout even when you don't want to, it makes working out SO much better when you DO want to." How true!

4. Just take some time off and enjoy yourself...you'll probably be anxious to get back soon.

Good luck!

Comment #159 - Posted by: illiniJason at June 29, 2009 11:17 AM

Squat 315
Press 155
Dead Lift 405

Total 875 Pr

M/20/200/72

Comment #160 - Posted by: Jim at June 29, 2009 11:20 AM

On vacation at the beach, visited CrossFit Southbay, WOD was "Nancy"

19:11 (PR by 25 sec.)

god I hate to run, Coach please make me better at it!

Comment #161 - Posted by: Gene 29/m/177/5'11"-Desert Crossfit at June 29, 2009 11:20 AM

Coach Glassman and all concerned XFIT Staff:

I want to thank you and your staff for the opportunity to participate in a level-one certification at the Marina CrossFit gym over this past weekend. I was both humbled and privileged to be a part of this "life-changing" event. As a 30-year veteran of the LAPD and 24-year veteran of our SWAT Team I had always believed that I had a pretty good grasp on what it takes to maintain a mission-ready fitness. However; after listening to the instructors, working through the exercises and observing the overall fitness of the XFIT instructors, I have been educated and as a consequence "reborn." The combined efforts of all the personnel involved with our level-one certification will no doubt play a very significant and positive role in our team's future and mission-ready capability. I am both eager and anxious to see how my personal fitness level improves over the coming weeks, months and years!

Please thank your trainers, Josh Everett, Stephan Rochet, Rachel Medina, Pat Barber and Jolie Gentry, for their dedication, patience and professionalism.

Additionally, I look forward to a long and grateful relationship with the staff of the CrossFit Marina - many thanks to the Serrano family.

God bless.

Officer Michael W. Odle
LAPD SWAT

Comment #162 - Posted by: Mike at June 29, 2009 11:22 AM

BS = 260
SP = 145
DL = 300
Total = 705

Comment #163 - Posted by: Nicholas Burgett at June 29, 2009 11:23 AM

BS 190 (PR)
SP 70
DL 185 (-20 from PR.. still haven't been able to get it up there since.. blah.)
total = 445

Comment #164 - Posted by: Carrie McG F/20/5'8"/141 at June 29, 2009 11:24 AM

SP - 115 (weak - 5 less than last time)
BS - 265 (up 5)
DL - 310 (up 5)

Total = 690
PR by 10.

Comment #165 - Posted by: tooljunky 28/m/5'10"/175 at June 29, 2009 11:37 AM

**Level 1 Cert - Golden, CO**

This was a life changing experience for me so let me tell you just a bit about myself to help anyone like me that's thinking about taking the cert. I'm a 40 y/o cop (on 'the job' for 13 years) and Police Academy Instructor. I've done the globo-gym workout since high school and thought I knew some stuff.

I'd known of CrossFit for awhile but didn't get into it until about 6 weeks ago. Watching videos, reading articles and talking to some Crossfitter friends again, I thought I knew some stuff.

Then I was told that I was going to be in charge of the Fitness and Nutrition portion of an upcoming Academy class. Time to get serious! The Academy PT was already based on CF so I had to play catch up!

Captain Jon Barba of the Colorado State Police (and the CSP CrossFit guru) was extremely helpful in getting me into this cert and I'm deeply in his debt.

Now about the cert...The level of instruction was absolutely top notch. Our main instructors; Todd, Boz, Speal, Matt and Miranda were all extremely knowledgeable and personable. They were supported by an equally enthusiastic and knowledgeable group of trainers. Todd; Tons of energy and likes stories...nuff said. Boz; Circuitous thinking but always brings it back to the point even of he is a bit of a nerd. Speal; Funny and great stripper deadlift! Matt; Stud. Miranda; Ahhh, Miranda. I'll never be able to read anyone their rights without smiling. Our class ranged from a one time CrossFitter, to me and another Academy Instructor with our 6 weeks to a guy with a 3:54 Fran (after a Tabata Bottom Squat workout and a couple hours of learning movements!) and a couple of folks that knew what the big words were. The instructors were able to teach to all of us and do it well.

I'd been squatting for years, or at least I thought I had. The first movements we learned were the squats and I was humbled but thankfully so. With just PVC I was blown away! The group dynamic was great and really helped me learn, especially when I found myself in the center of the group as an example of some deficiency or another! Each movement was like this. I thought I knew some stuff then found out how much I didn't know.

The morning of day 2 I woke up more sore than I had been in years. Great! As Todd said, "That means you did something!" (High five, chest bump). Boz gave an excellent that actually changed my mind on nutrition. This was one area that I thought I was pretty solid on. I'd looked at The Zone before but wasn't convinced. Thanks to Boz I'm going to enter The Zone and I'm sure I'll have great results. Day 2's workout was a team thing...sorry to my team mates for slowing you studs down. Speal finished the day for us with a scaling and programming lecture that was exactly what I needed to know for training the next batch of Police Recruits.

All this boils down to my absolute positive recommendation of the Level 1 Certification for anyone but especially for Law Enforcement trainers.

Comment #166 - Posted by: Aaron B at June 29, 2009 11:38 AM

Squat 205
press 110
deadlift 265
total 580

3 sets:
single leg partial squats
knee ups on ball

excited there may be another Crossfitter in Rochester, MN

Comment #167 - Posted by: jc at June 29, 2009 11:38 AM

Back Squat = 320lb
Shoulder Press (Standing) = 155lbs
Deadlift = 320lb

Total = 795 (up 15)

Comment #168 - Posted by: Matty in E.WA. at June 29, 2009 11:39 AM

Been crossfitting for about a year a half never posted before though. Feel like I know all of you just from reading all your posts. I've always kept my numbers in a journal but I feel like this might be easier to keep track of.

Squat - 225
Press - 120
Deadlift - 245

Total- 590

Comment #169 - Posted by: Klorg 5'10 / 150 / 20 yrs old at June 29, 2009 11:41 AM

Hello, genereal question for all. I am considering ordering the Econ bumpers from Pendlay(I'm poor). Has anyone had any bad/good experiences with these bumpers?
Thanks in advance for any feedback!!

Comment #170 - Posted by: SomeDude at June 29, 2009 11:45 AM

BS - 365
SP - 235
DL - 350

total = 950lbs

did CFFB afterward

7 rounds for time of:

3 Handstand Push Ups
5 Power Cleans 185 lbs
7 Pull Ups (Chest To Bar)

13:59

Comment #171 - Posted by: yahny41 at June 29, 2009 11:48 AM

Dang it. My Virtual Block on DT seems to be malfuntioning.

Comment #172 - Posted by: jakers at June 29, 2009 11:49 AM

The Level 1 Cert in Atlanta was awesome...the trainers, lectures, and small group instruction were very well organized and educational. I look forward to applying the information from this past weekend, to my school's PE curriculum this fall. I hope exposing crossfit methods and ideas to children and young teenagers will not only give them a better quality of life, but show them WHY fitness is important in all aspects of their lives. Thanks to all the trainers for taking the time out of their lives to transform ours!

Comment #173 - Posted by: Brandon Phillips at June 29, 2009 11:51 AM

M/23/6'0''/173

BS - 245
SP - 115 (PR)
DL - 315

Total: 675

Comment #174 - Posted by: Evan at June 29, 2009 11:55 AM

25/m/5'11"/177
BS=365(PR)
SP=140(PR)
DL=415(PR)
Total=920(PR)

Comment #175 - Posted by: justaman - liberty sc at June 29, 2009 12:01 PM

BS: 250
Press: 135
DL: 275

Total: 660. PR's in all three lifts - woo-hoo!

Comment #176 - Posted by: Ryan Janus at June 29, 2009 12:02 PM

Still coming off IR from back injury...

BS: 205
SP: 115
DL: 205

CFT: 525

Comment #177 - Posted by: Mickey (M/175/5'10"/43) at June 29, 2009 12:04 PM

BS - 265, 285, 300(F)
SP - 155, 160, 165(F)
DL - 405, x, x

Not feeling too hot today, far off all PRs.
But....back squat felt really good as I was focusing on activating my lower back. I felt a lot more sturdy.

Comment #178 - Posted by: ChadWHall M21/6'1/184 at June 29, 2009 12:05 PM

34/M/6'00/186

BS: 275f, 270 pr
SP: 165 pr, 175f, 170f
DL: 420 pr, 425f

Total: 855 pr

PR on all 3 lifts and on the total. A good day.

Comment #179 - Posted by: Dan D. at June 29, 2009 12:10 PM

31/m/195

BS 295
SP 125
DL 325

CFT 745

not a pr. really struggled with SP today.. may still be tired from saturday?

Comment #180 - Posted by: SAT at June 29, 2009 12:11 PM

33/m/175

BS: 295
SP: 185
DL: 300

CFT: 780

Not bad to start out week two of cross fit!

Comment #181 - Posted by: PunchyUSMC at June 29, 2009 12:14 PM

25/m/200

BS 215
SP 95
DL 285

CFT 595

Comment #182 - Posted by: bryar at June 29, 2009 12:15 PM

I used today to practice snatches, after being inspired by the new video from Coach B. I still need work - I sometimes get afraid to pull myself under the bar. Grr.

Comment #183 - Posted by: Michael m/46/5'9"/175 at June 29, 2009 12:20 PM

I attended the Level 1 Cert in ATL this past weekend traveling from Detroit MI (12 drive). I have to commend all of fellow Level 1 certificate receivers, and especially the trainers. I learned a wealth of knowledge from Chuck, Andy, Bobbi, Mike G, Justin, Maggie and the rest of the assembled team (if I forgot anyone). I love Crossfit more than ever and look forward to my next opportunity to attend a Cert.

Comment #184 - Posted by: Phil P. at June 29, 2009 12:22 PM

Made up "Nicole"

Comment #185 - Posted by: Casey at June 29, 2009 12:30 PM

First post. About 2 months into Crossfit....

m/28/6'5"/225

BS 370
SP 170
DL 365

CFT 905

I love Crossfit!

Comment #186 - Posted by: J.T. at June 29, 2009 12:31 PM

SP 140
Squat 255
Dead 335

Total 730

Comment #187 - Posted by: TheTimmy at June 29, 2009 12:31 PM

Training for the USAPL Nationals on July 24:

Bench Press:

165x3x3 - First rep of each set had one second pause on the chest.
165x3x1 - All paused singles

Deadlift: 310x1x3. No belt, all dead stop reps. No bouncing reps.

Comment #188 - Posted by: Kelly Moore 46/F/5'/114# at June 29, 2009 12:32 PM

BS - 265# (PR by 10#)
SP - 95# same as last PR
DL - 285# (PR by 10#) - back rounded on that one, so bad form, but done

Total: 645#

Comment #189 - Posted by: CME f/30/165/5'6 at June 29, 2009 12:34 PM

M/40/6'0"/158

BS - 215,225,230f (PR=225)
SP - 50kg,55kg(f),55kg=121lbs(PR=130)
DL - 150kgs,155kgs,160kgs(f)=342pr
CFT= 225+121+342=688pr

Comment #190 - Posted by: JPW at June 29, 2009 12:34 PM

M/20/5'6''/164

BS: 225
DL: 155
SP: 135

total:515

Comment #191 - Posted by: Cab at June 29, 2009 12:38 PM

M/25/5'7/155

Did FRAN for my first time today.

6:08 as rx'd

Comment #192 - Posted by: Casey James at June 29, 2009 12:41 PM

BS 255
SP 140
DL 335

CFT: 730

Comment #193 - Posted by: cory at June 29, 2009 12:43 PM

**Level I – ATL **

Awesome time. I can’t stop talking about it. Many thanks to all the trainers - Chuck, Maggie, MikeG, Bobbi, Andy and Justin – I learned a lot from each of you. You are a credit to the CF community and to the fitness profession. Thanks too to CrossFit Atlanta for hosting. Congratulations to all of the newly certified trainers and athletes.

I’ve been CrossFitting for nearly two years now and learned a great deal of practical cues, techniques, as well as theory at the cert. The cert only deepened my appreciation for CF and has inspired me to achieve more as an athlete and a trainer. Mission accomplished.

I have just two criticisms of the cert--see below.

Again, many thanks. Fran sucks.

Peace, love, and burpees,
Ben

------------
Double-Unders Station:
- Too few ropes and not enough variety in lengths. Having the proper length rope can make all the difference for a beginner, and many people in my group struggled b/c of a lack of ropes. Fix: get more ropes.
- Instruction was a bit slow. Too much talk, too little action. Would like to see people start spinning the rope sooner. Perhaps begin with a brief explanation of the key points in singles. Get people jumping. Then explain the basics of the d/u and differences and get people attempting d/u sooner. It seemed as though we only had 3-4 min of actual d/u practice. The shortage of ropes was partially responsible for the time shortage.

Nutrition Talk:
- Overall weak on content. (The only weak part of the cert in my opinion.) I didn't hear anything that I haven't seen in a teaser video posted with the main site WODs. I would appreciate something deeper such as a deeper explanation of paleo with content answering questions like: what about dairy? Why do paleo purists hate it? What about legumes? Is paleo just no processed carbs and no sugar? Is it all about glycemic index? What’s better a high GI banana or a low GI piece of wheat bread? What's the difference as long as I'm getting the right number of blocks? These are just examples of course. I know the goal was to get “a better food choice at lunch” but I think there is room for a bit more detail even for things like side effects, practical implementation, vegetarians, etc. The talk is a good start and did point to additional resources, but I would like to see more time devoted to such an important aspect of fitness and performance.

Comment #194 - Posted by: Ben T at June 29, 2009 12:50 PM

BS: 240#
SP: 140#
DL: 285#

CFT: 660# (PR)

I've following crossfit for about 2 months and have had amazing gains in both my power and endurance. Crossfit truly is revolutionary in the fitness community!

Comment #195 - Posted by: Miller 21/M/165 at June 29, 2009 12:53 PM

M/29/165

Press -155lbs ( PR )
Back Squat -315lbs ( PR )
Deadlift -320lbs ( PR )

Total -790 ( PR by 15 lbs )
It was a good day. Rested hard over the weekend and ate a steak after the WOD was posted. Thanks for everything Coach. Can't wait to meet you at the games.

Comment #196 - Posted by: MikeySFV at June 29, 2009 12:54 PM

M/15/5'11/145

BS 205
SP 100
DL 230 (only have a 230# weight set)

CF Total 535

Comment #197 - Posted by: Josh S. at June 29, 2009 12:54 PM

250 Kg. But not enough weights avaible in Homegym !

Comment #198 - Posted by: BCrime at June 29, 2009 12:55 PM

230,160,305

Comment #199 - Posted by: gs at June 29, 2009 12:55 PM

Back squat: 315 (=PR)
Press: 155 (=PR)
Deadlift: 415 (PR+5)
Total: 885 (PR+20)

Cash out: One World 20 rep challenge session 2, back squat 160#, 20 reps, BP 125#, 20 reps.

A little disappointed with the press - I have worked hard on overhead lifts and no progress to show for it. Oh well, it will come. Showed up to the gym 5 pounds light today, felt energetic but a little under-powered, like a 4 cylinder Nissan Altima or something.

Comment #200 - Posted by: Kamper M/45/74"/200 at June 29, 2009 12:56 PM

m/15/5'6/180
BS:185
SP:95
DL:230 (We only had 230# weights. I probably could have gone no more than 15# more)


Total-510
Its a working progress

Comment #201 - Posted by: N Dog at June 29, 2009 12:59 PM

cfwux2
burgwux2

"cft"

1015 (pr) by 25#

bs-385
press 175 (pr)
dead 450 (pr)

Comment #202 - Posted by: marty c 6'/m/240#/46 at June 29, 2009 1:05 PM

first time so all pr
205, 95, 275
total 575

Comment #203 - Posted by: Raph at June 29, 2009 1:08 PM

m/40/6'0"/191

BS 325
SP 155
DL 315

Comment #204 - Posted by: Jeff H at June 29, 2009 1:11 PM

m/26/210/70"
cft

squat-425
press-225
deadlift-465

cft total-1115

Comment #205 - Posted by: andrewdoc at June 29, 2009 1:11 PM

No comments about expecting a 225 lb improvement on the next CFT (#156)? Good to see you all have faith in my potential :) Going for 800 next time, 1000 will have to wait a while.

Comment #206 - Posted by: Lunchbox at June 29, 2009 1:11 PM

35 m 5'10" 200lbs
sqt 375 pr by 25#
sp 165 pr by 18#
dl 365 holding

pr total 43#

Comment #207 - Posted by: jp8173 at June 29, 2009 1:12 PM

Male/27yrs/6'0"/174lbs

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

835 (BS 280, SP 175, DL 380)

15 minute rest then...

15 Minute time limit to complete:
1 Mile Run
Max Burpee's

* After 15 min. I ran another mile for time.

Mile 1 5:38
129 Burpee's
Mile 2 6:38

Comment #208 - Posted by: JacobSZ at June 29, 2009 1:28 PM

Backsquat: 285
Press: 135 (140x)
Deadlift: 315

Total 735

Comment #209 - Posted by: Hale at June 29, 2009 1:30 PM

m/35/153

CFT
Sq 285
Pr 140
DL 340
Total 765
Same as last time, so i'll take it!!

Comment #210 - Posted by: Shane Cross at June 29, 2009 1:32 PM

m/21/159/5'9"

bs - 245
sp - 90
dl - 110

first time ever doing crossfit

Comment #211 - Posted by: jayc2313 at June 29, 2009 1:34 PM

M/31/152

Back Squat - 315
Shoulder Press - 150
Deadlift - 405

CFT - 870

Comment #212 - Posted by: Jeff at June 29, 2009 1:35 PM

BS: 225
DL: 265
SP: 125
___
Total 615

One month on crossfit tomorrow.

Comment #213 - Posted by: SB at June 29, 2009 1:36 PM

295,145,405 (pr)

Had some motivation tonight, but it would have helped to have someone there or better music to pump me up. Look to improve next time. Haven't moved up on squat or press since march-ish.

Comment #214 - Posted by: Ben (71" 190#) at June 29, 2009 1:37 PM

M/35/155

Back squat - 245
Shoulder press - 135
Deadlift - 305 (PR)

TOTAL - 685 (PR)

Comment #215 - Posted by: Threecurl at June 29, 2009 1:38 PM

M/28/66"/179#

BS 225
SP 125
DL 285

TTL 635

Must work on the shoulders, press almost turned to jerk. Goal was 600, now set for 800.

Comment #216 - Posted by: Mugsy G at June 29, 2009 1:40 PM

Ben #193
"The Paleo Diet" is a must read for every student at LALANNE FITNESS. Professor Loren Cordain is widely acknowledged as a leading expert on the diet of our Paleolithic ancestors. Learn how a diet based on lean meats, seafood, fresh fruits, and fresh vegetables can lead to ideal body weight, optimum health, and peak athletic performance.
Chris
www.thepaleodiet.com/aboutus

Comment #217 - Posted by: Chris LaLanne at June 29, 2009 1:41 PM

I can't say enough about the Level I Cert in Kaiserslautern, GE. Many thanks to Pat and the CrossFit Instructors, CrossFit Ramstein, Marco, attendees, and other contributors that pulled this off with style. It was a phenomenal weekend, thank you all for helping me achieve my goal!

Comment #218 - Posted by: Mike at June 29, 2009 1:43 PM

Arrived home after the L1 Cert in Ramstein. Very precious experience, great trainers, excellent lectures, killer workouts.

On my way back home I made a stop and visited my aunt, she asked me what I was doing in Germany... and 3 hours after that we were still talking about Zone, CF... then she wanted to know if her squat was ok... then took me to visit her friends, and I had to do the whole "lecture" again... great stuff apparently finds its way to spread further with no effort!! Love it!

Comment #219 - Posted by: Katarina at June 29, 2009 1:44 PM

~~Level I Golden~~

SO glad I went to the Level I class. It was so great for my fundamentals as an athlete. I feel like everyone should take it twice to absorb all the info. I realize making the level I class longer might not work for as many people; however one more day may help with retention. The instructors were absolutely AWESOME! CF HQ did an awesome job finding these people. During the class I was able to do my very first muscle up, with everyone cheering me on. Thanks Chan!

Comment #220 - Posted by: Erin L at June 29, 2009 1:45 PM

I agree with #19.

I've been trying to get my shoulder press up. I make sure when I do CF Total with my friends that they call me out if I bend my knees at all, and I don't count that round or I count it as a fail.

I've been stuck at 165# for months now, but I don't believe I'm very strong, so I know that there are guys out there who can smoke a shoulder press with proper form (i.e. no pushpress cheating). I can definately believe some of these guys who put up a serious amount of weight, but not everyone can be putting up 200# on a real SP.

Comment #221 - Posted by: Tino at June 29, 2009 1:46 PM

Howdy all! Hope you had a good strength day. I was really pleased with most of my lifts.
200 squat
67.5 press (yeah, i have those little chip plates)
245 deadlift
512.5 total - old total was 485

Really bummed about the push press - It went down. My shoulders are still really cranked from last week, so maybe they are just fatigued. The powerlifter in me soooo wishes that this was a bench press instead. :) Then it would be GO TIME!!
Happy Monday to all of you - thanks for all of the work you do Coach!
Kudos!
Scrat

F/36/127/5'9" - just trying to get studly

Comment #222 - Posted by: Scrat at June 29, 2009 1:51 PM

32/m/70"/215

245
145
335

725

Comment #223 - Posted by: BJ at June 29, 2009 1:55 PM

There are several crucial nutritional characteristics of the Paleo Diet that help optimize our health and body composition:

1. Glycemic Load (GL)
Fill up on low-glycemic foods, like fish and lean, naturally-raised meats, vegetables, whole fruits, nuts, and seeds.

Our modern Western diet of high-glycemic, refined-grain and sugar products has a much higher glycemic load (a measure of the blood glucose-raising ability of foods) than our ancestors’ diet. Sugars and refined grains now represent more than 39 percent of the calories in the typical U.S. diet, a drastic change that has occurred only within the last 200 years — hardly a blip on the evolutionary time scale. Long-term consumption of high-glycemic foods causes insulin resistance, which is the main factor underlying most degenerative diseases. Removing high-glycemic foods from your diet and filling up on low-glycemic foods is one of the most important things you can do to maintain your ideal weight. But it can also help you live a longer life and (more important) enjoy greater health and more capacity for activity in your later years.

2. Fatty-acid Composition
Fight heart disease, reduce your risk of cancer, and lose weight by consuming enough of the right fats. Eat more monounsaturated fats like olive oil and omega-3 polyunsaturated fats from fish or fish oil supplements, and cut back on vegetable oils and conventionally raised meats.

Our ancestors got most of their dietary fat from wild game. Because wild game-meat is much leaner and is a richer source of monounsaturated and omega-3 polyunsaturated fatty acids than our modern feed-lot animal meat, our ancestors evolved with a different ratio of these fats than we are consuming today. Experts estimate that our ancestors consumed approximately two omega-6 fat molecules for every one omega-3 molecule, a ratio of 2:1. Today, most people consume an unnaturally distorted ratio of 10 to 20 omega-6 fats for every one molecule of omega-3.

Trans-fats and saturated fats lead to elevated LDL cholesterol, atherosclerosis, and chronic inflammation. A high omega-6:omega-3 ratio also promotes chronic inflammation, a characteristic of many common degenerative diseases.

3. Macronutrient Composition
Add more protein to your diet. This can improve your blood-lipid profiles and help you feel fuller and burn more calories. The best sources of protein are lean, naturally raised or wild meats like fish and grass-fed beef; eggs; and plant sources, such as beans and nuts.

The proportion of calories we receive from the three main macronutrient groups – carbohydrate, protein, and fat – are also out of sync with how our bodies evolved to function optimally. The typical U.S. diet approximately mirrors USDA recommendations: Around 52 percent of daily energy comes from carbohydrates, 33 percent from fat, and roughly 15 percent from protein. Hunter-gathers received a significantly higher amount of calories from protein (estimated at between 19 and 35 percent) at the expense of calories from carbohydrates (22 to 40 percent).

4. Micronutrient Density
Ensure that your body is nourished and help your stomach feel full and satisfied, without gaining weight, by increasing the nutrient-density of your diet. To do this, try to eat one-third of your calories in the form of fruits and vegetables.

One of the results of a glut of refined grain, sugar, and vegetable oil in our modern diet is the displacement of nutrient-dense foods. Vegetable oils and refined sugars have very few vitamins, minerals, and phytochemicals in them, but now contribute more than 36 percent of energy in the average American diet.

5. Acid-Base Balance
Getting 35 percent of your calories from fruit and veggies can also help restore your body’s acid-base balance.

After digestion and metabolism, all the foods we eat release either acidic or basic substances into the circulatory system. Vegetables, fruit, tubers, roots, and nuts are all net-base-producing, whereas diary products, fish, meat, eggs, cereal grains, and salt are net-acid-producing. With a heavy reliance on fruits and vegetables, our hunter-gatherer ancestors had a net-base-producing diet throughout our evolution.

Today, we depend on dairy products and cereal grains for roughly 35 percent of our calories at the expense of fruit and vegetables, resulting in a modern diet that is net-acid-producing.

Switch back to a more balanced diet, and you may reduce your risk of kidney malfunction, osteoporosis, age-related muscle wasting, kidney stones, hypertension, and exercise-induced asthma.

6. Sodium-Potassium Ratio
Balance your sodium intake with potassium to reduce your risk of developing disorders like hypertension, stroke, kidney stones, osteoporosis, gastrointestinal-tract cancers, and asthma. By avoiding packaged foods in favor of fresh ones, you’ll cut a majority of the excess sodium from your diet.

The ideal sodium to potassium ratio is less than 1 —and this electrolyte balance is critical for normal cell function. The exorbitant amount of sodium Americans consume in processed foods and by voluntarily adding it to prepared foods (options not available to our ancestors) far outweighs the potassium we ingest from fruit and vegetable sources.

Potassium concentrations in vegetables are four times those in milk and 12 times those in grains. Fruit has approximately two and five times the potassium concentrations in milk and grains, respectively.

7. Fiber
Add more fiber to your diet. This simple addition can help you avoid disorders connected to low dietary fiber, like constipation, appendicitis, hemorrhoids, varicose veins, diverticulitis, hernia, and gastroesophageal reflux.

If you replace refined sugars and oils, grains, dairy products, and processed foods with fruits and vegetables, you will ingest around 42 grams of fiber a day.

It does not take an education in nutrition to know that the typical American diet is low in fiber. We get about 15 grams per day when we should be getting around 25 to 30 grams a day. Vegetables are by far the best source of fiber, and they provide eight times the amount of fiber in whole grains, on an energy basis. Soluble fibers (fruit/veggies) reduce total and LDL cholesterol and slow the emptying of the stomach — which reduces the appetite and total calories consumed.

8. Avoidance of Dietary Lectins and Saponins
Autoimmune disease happens when elements of the immune system (killer T cells primarily) attack and destroy the myelin sheath surrounding nerves. T cells erroneously recognize one or more autoantigens in the body as being a foreign protein. We believe that this erroneous recognition occurs because T cells are activated by foreign antigens that continually stimulate the T cells. We believe that T cell activation occurs from normally harmless bacteria and food peptides (components of proteins) present in the gut that enter into circulation.

In the gut, certain dietary proteins called lectins bind bacterial and other food peptides, forming complexes (lectin + bacterial peptide or food peptide). One of the ways this lectin/peptide complex enters circulation is by binding a receptor in the gut called the epidermal growth factor receptor (EGF-R). The lectin/peptide complex then enters the interior of gut cells, then continues into the lymph and the circulation.

Dietary lectins not only act as a Trojan Horse that permit bacteria and food peptides access to circulation, but they also act as adjuvants, capable of causing a powerful immune response.

The reason that T cells decide to mount an immune response against the body is because they “see” an amino acid sequence in the bacterial peptide attached to the lectin, which looks to be a foreign invader. Whenever they “see” this same sequence, they multiply and mount an aggressive attack.

Unfortunately, myelin basic protein contains an amino acid sequence that is virtually identical and undistinguishable to the T cells that have been primed by gut bacterial peptides or food peptides. In this process, known as molecular mimicry, the primed T cells then attack myelin.

The notion of a leaky gut would not only include the transcellular EGF-R pathway, but also the paracellular route (between cells which are connected by tight junctions). Gliadin, another protein in wheat, up regulates a gut protein called zonulin which directly affects tight junction structure making the gut more permeable to gut bacteria. Dietary saponins in many nightshade plants (tomatoes, potatoes, and peppers primarily) and other foods also directly influence the paracellular route and increase gut permeability.

If you have leaky gut or autoimmune disease, we also recommend that you avoid tomatoes, potatoes, peppers, eggplants, and alfalfa sprouts until your symptoms subside. You may then choose to slowly add some of these foods back in, playing close attention to your symptoms.

Email questions to Chris@ThePaleoDiet.com

Comment #224 - Posted by: Chris LaLanne at June 29, 2009 1:57 PM

Back Squat: 315
Shoulder Press: 180
Deadlift: 385
Total: 880

Off of my wanted goal of 900, and WAY off my pr of 1060. First CFT since Jan/February (before the police academy), so I wanted to focus more on proper form. Could have done much more on BS, but would have sacrificed the depth of the squat. Back felt good on the DL, but the grip was barely hanging on.

Feel terrible about how much muscle I lost over the past few months, but still not TOO disappointed in my results. Also excited to finally have the schedule clearing up enough so I can consistently get in the gym.

On a side note, I work out at a globo (it runs with ShowerMouse) and it always makes me laugh when the trainers are teaching people new workouts. Todays great workout? Bench press followed by barbell curl. Also, dip machine followed by pec deck.

It's great to see knowledgeable people getting paid to improve ones fitness (rolls eyes)


ITS GOOD TO BE BACK!

Comment #225 - Posted by: JayBear 5'9 180 at June 29, 2009 1:57 PM

BS - 245lb (tie PR)
SP - 135lb (PR)
DL - 265lb (PR)

Total - 645 (PR)
Thanks Crossfit!

Comment #226 - Posted by: amatuer hour at June 29, 2009 1:59 PM

Warm up: 500m row: 1:44.2

Back Squat: 215x1
Shoulder Press: 140x1
Deadlift: 285x1

215+140+285=640

Previous: 205+135+265=605

Comment #227 - Posted by: Jeff F M/37/5'10"/179 at June 29, 2009 1:59 PM

Untrained-just starting to get consistent with my workouts. BW: 280, CFT: 450. Squat-165, Press-110, DL-175. Need to bring those numbers up, but I wasn't pushing the limits today. A PR day regardless though. I know next time I can score higher.

Comment #228 - Posted by: Matt at June 29, 2009 1:59 PM

M/27/68"/178#

First time doing CFT

BS 295#
SP 135#
DL 320#

Comment #229 - Posted by: Dave J at June 29, 2009 2:00 PM

****Level 1 Cert Ramstein, Germany******

Was an awesome class that unfortunately went by quickly. Thanks to all the trainers Pat, Lisa, Courtney, Mads, Karl, Oliver, Klaus for the outstanding training. I can tell that you all have so much passion for training by all the information I learned from you all. Thanks also to Brian, Jason, Marco and all who contributed to make this happen. It was freakin' awesome to have so many CF'ers from different countries in one gym.

To comment #50...Leroy buddy! I didn't know that was your brother. The both of you were kickin' ass and it's awesome to know you guys started from home.

I had a blast meeting everyone and getting down with the WOD's B2B Tabata Squats/ Fight Gone Burpee. Everything from my hips and down still hurt.

Rob~
US Army

Comment #230 - Posted by: Robert B. at June 29, 2009 2:00 PM

f/39/175/5'11"

Don't have a rack so had to do front squats. Consequently, squats and and shoulder presses had to be preceded with power clean.

Front Squat: 155
shoulder press: 85
deadlift: 215

total 455

Comment #231 - Posted by: Julie at June 29, 2009 2:08 PM

BS 385
SP 175 (Down 5 from last time)
DL 450

Comment #232 - Posted by: yappa at June 29, 2009 2:12 PM

BS-175
SP-85 PR!
DL-220

Total-480 Almost 500lb

Comment #233 - Posted by: Momof3CrossFitGreer at June 29, 2009 2:16 PM

BS 435
SP 175
DL 365

CFT 975

Comment #234 - Posted by: RONALD at June 29, 2009 2:16 PM

Colorado State Patrol Trainers are the best! Thanks for the awesome weekend- The cert was a blast and I couldn't have imagined a better way to spend my weekend. Thank you all!

Comment #235 - Posted by: Jennifer at June 29, 2009 2:17 PM

wu on C2 rower for 5 mins, 20 abmat sit ups/20 squats x3

935PR bs=355PR sp=185PR dl=405

9 months since I I've done a CFT. Just finished 12 week starting strength program. Looks like my the only area I didn't improve in was my DL. Otherwise I did get stronger.

090629 CFT=935PR bs=355PR sp=185PR dl=405
080709 CFT=905 bs=335 sp=165 dl=405
080405 CFT= 860 bs=305 sp=145 dl=410 PR
071128 CFT=905 bs=335 sp=165 dl=405 PR
071020 CFT=885 bs=315 sp=165 dl=405
070901 CFT=835 bs=295 sp=155 dl=385

Comment #236 - Posted by: Adam W 40/5'7"/172 at June 29, 2009 2:20 PM

Additional note: I am 13lbs lighter from when I did my last CFT.

Comment #237 - Posted by: Adam W 40/5'7"/172 at June 29, 2009 2:23 PM

CFT

BS: 140kg (tied pr)
Press: 60kg (pr is 65kg)
DL: 165kg (tied pr)

total: 365kg, new CFT record but it's time to move on up from this level!

Comment #238 - Posted by: ccfeldt at June 29, 2009 2:23 PM

M/33/190

Squat
365-1
375-1
X didn't feel it

Shoulder Press
165-X
155-1
160-X
Way down from PR

Dead Lift
385-1
405-X
405-1(PR)

total 935 tied last PR

Comment #239 - Posted by: malone at June 29, 2009 2:24 PM

24/m/165/67 first time

BS 325
SP 160
DL 325

total 810

Comment #240 - Posted by: Ade at June 29, 2009 2:27 PM

F/27/5'0"/108
BS = 190 (PR)
SP = 85
DL = 235
CFT = 510

Comment #241 - Posted by: Kat at June 29, 2009 2:31 PM

I attended the level 1 cert in Atlanta this weekend. It was completely amazing and humbling. I'm even more into Crossfit than I was before. The whole staff was amazing. They are complete professionals and amazing athletes. Thanks again guys.

Comment #242 - Posted by: mncross m/24/5'9"/150 at June 29, 2009 2:32 PM

completed as rxd
Squats 225
Shoulder press 125
Dead lift 250

Total 600

Comment #243 - Posted by: Smartie at June 29, 2009 2:35 PM

Squat-335
Deadlift-385
Shoulder Press-165

Crossfit Total-885

Comment #244 - Posted by: Jeremy M/28/6'3''/207 at June 29, 2009 2:35 PM

SP: 145
BS: 275
DL: 295

TL: 751

Comment #245 - Posted by: Reid at June 29, 2009 2:36 PM

Back Squat 405 pr
Shoulder Press 215 pr
Dead Lift 325 pr

Comment #246 - Posted by: Billy Mosley at June 29, 2009 2:45 PM

d - 31m/175

squat (high bar): 350
press: 201
dead: 443
total: 994

pretty nasty head cold so kept things light...first time high bar back squatting in a while...press went up easy and dead is well off pr

j - 34f/125

squat: 208
press: 100
dead: 262
total: 570

Comment #247 - Posted by: dmarsh at June 29, 2009 2:52 PM

M/25/140/5'11"

BS-230
SP-135
DL-330(PR)
Total-695

Comment #248 - Posted by: Jon at June 29, 2009 2:58 PM

squat 225
press 115
dead 180
total 520

Comment #249 - Posted by: matt at June 29, 2009 3:00 PM

M/26/200/6'1"

Squat: 325 (PR by 30)
Sh. Press: 170 (Tied PR)
Deadlift: 390 (Tied PR, but 1st time that heavy since I injured my back last year)

Total: 885 (PR by 35#)

Comment #250 - Posted by: Eric G. at June 29, 2009 3:06 PM

bs 375
sp 155f 150f 140
dl 325f 305

total 820 :(

Moving furniture for 3 hours before CFT probably didn't help....

Comment #251 - Posted by: Bama Jim - M/41/6'4"/205 at June 29, 2009 3:09 PM

matt 29/245/6'4"

BS 295
SP 185
DL 365

total: 845

run 1.25 miles

Comment #252 - Posted by: matt at June 29, 2009 3:09 PM

Squat 265 (PR 275)
Shoulder Press 155 (PR 155)
Deadlift 315 (PR 325)

Total 735 (PR 745)

Notes:
- squats felt unstable when going below horizontal
- tweaked back on shoulder press
- got greedy and tried 335 on final deadlift

Comment #253 - Posted by: Sri 28/m/5'8"/185lb at June 29, 2009 3:14 PM

m/30/180/5'7"

BS: 290 PR
SP: 160
DL: 375 PR

Total: 825

Comment #254 - Posted by: Oscar at June 29, 2009 3:17 PM

CFT

BS 500
SP 205
DL 475

Total: 1180


M/33/5'10"/207

Comment #255 - Posted by: B Bowen at June 29, 2009 3:18 PM

BS - 245
SP - 155
DL - 275
TOTAL 675

M/35/168/5'10"

Comment #256 - Posted by: kiko at June 29, 2009 3:19 PM

38/m/5'11/160

subbed max snatch and Clean & jerk
sn: 1x 83#-93-103-113-123-133f-133f-133f
c&j: 1x 123#-133-143-153-163fj-168f

Comment #257 - Posted by: epicurious at June 29, 2009 3:20 PM

27/m/6'1/200

BS: 335
P: 135
DL: 400 PR

Total: 870

Comment #258 - Posted by: Luke Hornblower (CrossFit Hollywood) at June 29, 2009 3:22 PM

m/178cm/90kg/33y

squat 140kg (308#)
press 60kg (132#) - last time 70
d. lift 160kg (352#)PR

Total;792 (814)

Comment #259 - Posted by: gepeto at June 29, 2009 3:24 PM

technically a DNF for my CFT today.

Last warmup on squats was an 'easy' 305# - felt good.

Could not get 315 in next three attempts. PR is 330 last CFT.

SP 155 (-5 from PR)
DL 395 (-10 from PR) - felt good and failed on 410 on next two attempts.

SOOO that is a 855 CFT. Down 15 from my best...

Time to get serious about diet as my flatline in my lifts since October is getting old.

Comment #260 - Posted by: Mike Mc 31/5'9"/175# at June 29, 2009 3:27 PM

m/34/218/6"0

I was warming up on the back squat, and something just didn't feel...right. So, after warming up with 135 and 225, I moved right into push press, got up to 155, failed on 175. Skipped the d-lift, practiced the suitcase deadlift at 135 and the one-armed pushpress at 45. Finished with 3 rounds for time of clean and jerks, 135# (like grace, but broken into 3 timed sets. 45 seconds, 1:25, and 1:23.

Comment #261 - Posted by: j-seal at June 29, 2009 3:30 PM

Wow-

all my maxes went up in a month of Crossfit.

BS- 315
SP- 155
DL- 355

Total 825

Comment #262 - Posted by: Kenny- 37m/5'10/200 at June 29, 2009 3:30 PM

Dead Lift: 295
Press : 125
Squat: 225

Crossfit Total: 645

Comment #263 - Posted by: Matt M at June 29, 2009 3:40 PM

43/170

First total since last August - 760.

Today
BS - 275
SP - 165
DL - 310

Total - 750

PR-780

Comment #264 - Posted by: Rick Cantu at June 29, 2009 3:40 PM

First time with the CFT. Used front squat to save my back (spondylolisthesis)
FS: 160 (ugly forward lean)
SP: 80 (not too bad)
DL: 230 (I'd say good form)

Total: 470

Comment #265 - Posted by: Stephen M/26/5'9"/139 at June 29, 2009 3:50 PM

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.

Squat Warm Up: 45lbs x 5–5 – 95lbs x 5 – 135lbs x 3 – 185lbs x 2
Squat Attempts: 225lbs x 1 – 245lbs x 1 – 255lbs x 1

Press Warm Up: 45lbs x 5–5 – 65lbs x 5 – 95lbs x 3 – 115lbs x 2
Press Attempts: 135lbs x 1 – 140lbs x 1 – 145lbs x F

Deadlift Warm Up: 95lbs x 5–5 – 135lbs x 5 – 205lbs x 3 – 250lbs x 2
Deadlift Attempts: 320lbs x 1 – 340lbs x 1 – 365lbs x 1 PR

3 minutes rest per attempt.
Crossfit Total: 760 PR
Compared to 090524: 755 previous PR
Foam roll after

Comment #266 - Posted by: Sesoku at June 29, 2009 3:53 PM

Well...got a PB but am ever so slightly disappointed

Back Squat - 110kg, 117.5kg, 120kg f. I gave myself a fail on the third squat because I don't think I got below 90 degrees

SPress - 55kg, 57.5kg, 60kg(f) - just can't seem to improve my pressing

DL-130kg, 140kg, 145kg (f). Should be able to get this but was pretty tired.

So..117.5,57.5,140 -

CFT - 315. Previous PR 297.5

Comment #267 - Posted by: nick sydney m/37/6ft/185 at June 29, 2009 3:57 PM

BS: 120 PR
SP: 70
DL: 140 PR

Pleased but would like to see more improvement in SP.

Comment #268 - Posted by: Nikki F/26/132/5'6" at June 29, 2009 4:05 PM

BS 390 (PR)
SP 195
DL 365 (45 lbs off my PR)
total 950 (50 lbs off PR)

Comment #269 - Posted by: Hughes/32/230/68" at June 29, 2009 4:15 PM

m/23/165/58'

BS: 245
SP: 135
DL: 365

Comment #270 - Posted by: John Fitzsimons at June 29, 2009 4:15 PM

BS-275
SP-155
DL-325

Total-755

Comment #271 - Posted by: Logan at June 29, 2009 4:16 PM

m/48/178

Injured my lower back a few weeks ago going heavy on back squats and deadlifts. Although my back feels better, I decided to lower the weight and go for a modified 10-rep version of CFT tonight consisting of overhead squats, shoulder presses, front squats and deadlifts. Here's how things went:

Overhead Squat, 10 reps, D-Ball, PVC/45/67/87 (70% of 1 rep PR of 125)
Shoulder Press, 10 reps, 45/102 (66% of 1 rep PR of 155)
Front Squat, 10 reps, D-Ball, 102/187 (72% of 1 rep PR of 260)
Deadlift, 10 reps, 187/277/302 (72% of 1 rep PR of 420)

First time in recent memory doing 10-rep max sets for these lifts. Took it pretty easy - probably could have gotten 105 on the shoulder press, 205 on the front squat, and 330 on the deadlift - I just did not want to mess up my back. Did front squats instead of back squats for two reasons: (1) They are more forgiving on my back; and (2) I think they will help me more with my O-Lifts.

Worked out alone today - Mama and my daughter went to the mountains of Western North Carolina for a few days. My son is still at US Naval Sea Cadet Training in Virginia Beach. On Friday we'll all train together.

Comment #272 - Posted by: Spanky at June 29, 2009 4:21 PM

BS-265
PP-135
DL-285

Comment #273 - Posted by: M/32/5'10"/165 at June 29, 2009 4:22 PM

38M/5'10"/167#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises.

As Rx: BS 295 + SP 155 + DL 415 = 865 (intermediate).

Loads:
BSx1 135-225-255-275-295
SPx1 145-155(f)-155(f)-150-155-160(f)
DLx1 275-295-345-395-415

C/D: CFWU 3x10; PNF of hamstrings; static stretch quads.

New PR by 15# thanks to the DL. I may shoot for 300# on the BS next time. Chronic L-shldr inj made the first two attempts at 155 fail. I don't think my shldr was warmed-up enough. DL at 415 didn't pull as easy as it did on the 5th of this month.

Comment #274 - Posted by: rjf (Since 07-20-07. WOD no. 533) at June 29, 2009 4:26 PM

CFWUx3 (only 1 round of pull ups)

CFT~not that impressive.

back squat: 225# PR
Press: 90# went up like butter..95# went up like butter to my forehead and then just stopped!
Deadlift: 255# tied PR 260# rolled away from me...crap technique

CFT: 570# tied PR

Made up "Nicole" at this afternoon in hot sun (finally, it's hot here!).

Not great either.

Round 1: 40 pull ups
Round 2: 22 pull ups (blood blister forming on right hand)
Round 3: 22 pull ups
Round 4: 20 pull ups
Round 5: 20 pull ups
Round 6: run complete at 20:15

total pull ups: 124~16 off PR

Not every day can be a banner one!

Comment #275 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at June 29, 2009 4:27 PM

BB-215
PP-95
DL-260

Comment #276 - Posted by: Mandy at June 29, 2009 4:30 PM

BS:345(PR)
SP:175(PR)
DL:425(PR:445)
CFT: 945
m/19/190

Comment #277 - Posted by: Fyodor at June 29, 2009 4:34 PM

835 (845 last time)

Comment #278 - Posted by: Kyle A. at June 29, 2009 4:34 PM

BW-175
1000m row 4:30
cfwu x 3
CFT
BS-275
SP-145
DL-305
-725

Comment #279 - Posted by: surffire at June 29, 2009 4:34 PM

F/38/125
Made up Saturday's one arm wod:
used 30#barbell for pp & 65#bar for dl; runs outside-hot, sunny and slow!
27 fun minutes! First set of pp I bashed myself in the head with the bar coming down. Finally got the hang of it by the last set. The wt was light enough but had technique and balance issues! Very interesting wod! Next time will be better:)

Comment #280 - Posted by: Raine at June 29, 2009 4:36 PM

BS - 245
SP - 125
DL - 330

I really need to start training these lifts on top of the WOD's. I hate not having a good base line of strength.

Comment #281 - Posted by: Sean S. at June 29, 2009 4:37 PM

cf total

FRONT squat 275
shoulder press 155
deadlift 385

Comment #282 - Posted by: smitrock at June 29, 2009 4:41 PM

23m/5'9/175#

BS-295
SP-135
DL-250

CFT-680

Comment #283 - Posted by: Chris at June 29, 2009 4:42 PM

m/29/5'8/160

BS 275(PR)
SP 160(PR)
DL 365

Total: 800(PR)

Comment #284 - Posted by: Reagan at June 29, 2009 4:43 PM

m/35/5'7/165

BS - 235
SP - 125
DL - 315

Total = 675

Comment #285 - Posted by: Rich P at June 29, 2009 4:49 PM

BS: 255 (pr)
SP: 125
DL: 325 (pr)

CF Total: 705 (pr)

Video taping deadlift was the best thing I have done in a long time. I had tweaked my back twice (and lost a lot of time and confidence) before I had taped myself. I had noticed immediately that my shoulders were too far in front of bar and butt was too high in air. Re-read Starting Strength paying attention on how to correct this fault, in other words, how to set up properly.

It feels wonderful to be dead lifting using correct form. Feels completely different than it did before, yet the change looked somewhat minor.

Comment #286 - Posted by: Ronnieboy at June 29, 2009 4:50 PM

Pull-Ups, Burpees, Over-Head Squats
Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2,, 1
Time: 14:26

Comment #287 - Posted by: wilsontt at June 29, 2009 4:51 PM

33/180/m

Back squat: 255
Should press: 135
Deadlift: 385
total: 775

Previous totals:
Back Squat 257
Shoulder Press: 143
Deadlift: 403
Total 803

Comment #288 - Posted by: marc_m at June 29, 2009 4:52 PM

Squat: 375 - failed on 405
Shoulder Press - 155
Deadlift - 375

CFT: 905

m/20/190

Comment #289 - Posted by: mackbrown21 at June 29, 2009 4:56 PM

decent day, but should have rested yesterday:

SQ:405-425-435(touch spot)
SP:185-195F-190F
DL:425-455F-455F
1045 Total

later,
b
m/32/5'8-1/2"/172

Comment #290 - Posted by: brian p at June 29, 2009 5:00 PM

f/36/5'2"/103

As RX:
back squat=95
Shoulder Press=55 (pr)
Deadlift=185(pr)

Total 335

Comment #291 - Posted by: belle at June 29, 2009 5:00 PM

DNF today unfortunately. Recent left elbow pain is aggravated by the grip required for deadlifting, and my hip crease muscles (hip extensors?) and others hurt when i got heavy on the squats. Maybe I need to roll around on one of them there foam roll things or convince somebody to massage my groin area or just not be concerned.

SP: 110# 1RM
BS: got up to 205# x 5 a few sets
DL: got up to 100(kg) x 5 a few sets

Not sure why the gym had KGs in one place and LBs in another.

m/38/5'10/160

Comment #292 - Posted by: tonf at June 29, 2009 5:02 PM

M/43/6'0"/175
Back Squat 240 pb+5
Shoulder Press 115 pb+5
Deadlift 325 pb+10

CFT: 680

Comment #293 - Posted by: Allan at June 29, 2009 5:04 PM

Back Squat 135x5, 205x1, 210 fail
Shoulder Press 45x5, 95x1, 115x1, 120 fail
Dead Lift 135x5, 255x1, 295x1

Comment #294 - Posted by: JBGP at June 29, 2009 5:11 PM

M/26/160

1st CFT; 3rd day doing CrossFit; have intermediate BB background

BS- 335
SP-160 (pr)
DL-345
Total-840

didnt make PR on any lifts except SP; never tried to max that before today.

Comment #295 - Posted by: Michael Travis at June 29, 2009 5:16 PM

895lbs

365lbs squat
160lbs shoulderpress
370lbs deadlift

first time 775lbs second time 835lbs

NOW 895lbs i was gonna go for the 5 more on dl but said no...wish i had once i calculated haha

Comment #296 - Posted by: Kevin(pearland) at June 29, 2009 5:17 PM

M/30/168

Back Squat-303
Shoulder Press-143
Deadlift-388

Comment #297 - Posted by: Gimpy at June 29, 2009 5:24 PM

m/42/162/6'

BS: 255 (LAST TIME: 255)
SP: 125 (LT:120)
DL: 335 (Lt: 325)

f/33/141/5'6"
BS: 100 (LT:95)
SP: 60 (LT:65)
DL: 145 (LT:140)

Comment #298 - Posted by: P&M at June 29, 2009 5:25 PM

BS: 265,285,305PR
SP: 155,165,175(F). w/ injury in left shoulder
DL: 405,415PR,425PR

CFT = 895 PR by 35lbs(from 4/10/09)

BWT=147

Comment #299 - Posted by: Brian "rhabdo" Soriano at June 29, 2009 5:28 PM

m/28/190

as rx'd
back sq 405
shoulder press 185
deadlift 425

1015 total

Comment #300 - Posted by: Griff at June 29, 2009 5:28 PM

M/20/5'9/180

1st CFT
BS= 300
SP= 135
DL= 315 (horrible)

total= 750 (realized I have a long way to go)

Comment #301 - Posted by: Jake N at June 29, 2009 5:31 PM

cfwu
750 (255 bs, 140 sp, 355 dl)

Comment #302 - Posted by: sam p at June 29, 2009 5:32 PM

first time........................
BS-365
Sp-160
DL-385

910

Comment #303 - Posted by: NgaNga at June 29, 2009 5:33 PM

BS: 330
SP: 190
DL: 415

Total: 935

1st CFT, but absolutely no PR's. I thought I'd be closer to 1000. I'll break it next time! Onward and upward.

Comment #304 - Posted by: Chains at June 29, 2009 5:34 PM

1 mile run: 6:58
CFWUx3 +push ups

2 rounds:
15 KB Swings
15 squats
10 BoxJumps
10 lateral box jumps (5 each side)

Comment #305 - Posted by: Sparky 34/M/5'5"/210 at June 29, 2009 5:35 PM

BS: 95kg PR (209#)
SP: 65kg PR (143#)
DL: 130kg PR(286#)
Total: 290KG(638#)

Comment #306 - Posted by: Stuart Smith 25/M/64kg Toowoomba Australia at June 29, 2009 5:44 PM

we did the one-arm workout ass backwards the other day (using dumbells and only one round) so we made up for it today. Ah the Glory!!!
M/32/84k:
pp: 20k
dl: 60k
30:50

F/27/52k:
pp: 7k
dl: 20k
27:20

Comment #307 - Posted by: Ian at June 29, 2009 5:49 PM

M/24/183

As Rx'd:
BS: 255
SP: 165
DL: 415
Total=835
No PR

Comment #308 - Posted by: Erik Fay at June 29, 2009 5:50 PM

squat 405
Press 225
Dead 365

Went easy on deadlift cause of hamstring.

Comment #309 - Posted by: tom at June 29, 2009 5:53 PM

After completing OLY cert. had to follow Coach B's WOD. Felt very, very heavy so worked hard on technique.
FS 2x10 worked up to 145#
Snatch PP 5,4,3,2,1 @ 95#
GHD situps x 50
Box jumps x 25 @ 3 Reebok steps high

Incredible weekend...thank you to all for the hard work and inspiration:)

Comment #310 - Posted by: Julie D F32/116/5'0" at June 29, 2009 5:55 PM

Did this yesterday...weird.

Squat - 185,225,285
Press - 95,115,120(F)
Deadlift - 255,315,385

Total - 785

Comment #311 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/175#) at June 29, 2009 5:56 PM

did saturday wod
55# PP
120#dl total time 24:55 then
cft total
325 bs pr
165 sp
420 dl pr
905 pr maybe I should always do two WODs/day

Comment #312 - Posted by: adam at June 29, 2009 5:58 PM

22/f/150

Back Squat- 205
Press- 85
Deadlift- 205

Total- 455

5 lbs less than last time, but I had a guy in the gym come up to me afterward to tell me that I was showing up most of the guys in the gym!

Comment #313 - Posted by: AMPed at June 29, 2009 5:59 PM

BS 405 (deeeeep)
SP 185 not pushing an old injury
DL 455 felt like nothin


1045 total
M/32/185

Comment #314 - Posted by: MACK at June 29, 2009 5:59 PM

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

warm up
WOD
Front Squat 225
Shoulder Press 130
Dead Lift 270

Total 625

Comment #315 - Posted by: Karl at June 29, 2009 6:02 PM

cfwu x 3
row 500 - 1:43.5

SP 145 - PR
BS 275
DL 315 - PR

735 - PR. 695 last time, added 10 to SP and DL and 20 to BS. I didnt push BS very far though, because I dont have bumber plates or room to fail.

Comment #316 - Posted by: mr blue at June 29, 2009 6:03 PM

10 rounds of
135 Squat 10 reps
15 Pushups

14:55

Comment #317 - Posted by: Neil in Lakeland, Florida. at June 29, 2009 6:04 PM

M/26/5'7"/165

CFT

BS 295 PR (perfect form, ata)
SP 145 PR
DL 365 (failed at 370 which would have been a new PR)

Total 805

Comment #318 - Posted by: Dane Gifford at June 29, 2009 6:05 PM

39m/6/187

870

bs 315
sp 155
dl 400

Comment #319 - Posted by: #42MARQ - CrossFit Bucks at June 29, 2009 6:06 PM

Back squat, 225
Shoulder Press, 125
Deadlift, 255

605 Total

Comment #320 - Posted by: arobi at June 29, 2009 6:09 PM

Back Squat: 325(PR)
Shoulder Press: 165(PR)
Deadlift: 350
Total: 840

Comment #321 - Posted by: Tyler scott at June 29, 2009 6:09 PM

770#


sp 150#
dl 300#
bs 320#

Comment #322 - Posted by: praus at June 29, 2009 6:11 PM

male, 36 y/o, 5'10", 160

BS 265
SP 135
DL 295

695

Comment #323 - Posted by: BV at June 29, 2009 6:11 PM

WU - Push mowing and weedeating my yard
CFWU x1

BS - 245
SP - 115
DL - 305(PR)and also with a double overhand grip!
CFT = 665
Wasn't feeling the squats today really, and I was moving through this pretty quick as I was trying to get done before family from out-of-town came over.

Pretty happy with the DL as it as a PR w/ the double overhand!

Comment #324 - Posted by: Ryan at June 29, 2009 6:17 PM

Squat: 475
Press: 235
Dead: 525

Total: 1235

Comment #325 - Posted by: Playground Will - M/37/6'1''/234 at June 29, 2009 6:19 PM

SQ 245 260 265(F)
SP 135(F) 130 135
DL 325 340 355(F)

735

Comment #326 - Posted by: Maurkov at June 29, 2009 6:23 PM

Front squat: 245-255(F)-255(F) Way off my PR. No idea.
Shoulder press: 155-160-165(F)
Deadlift: 406-416(PR)

Comment #327 - Posted by: ZachM_PantherCF_71''/190 at June 29, 2009 6:23 PM

bs-365
sp-165
dl-405
CFT-935
1mi 5:58

Comment #328 - Posted by: Lucien at June 29, 2009 6:25 PM

~Level 1 ATL~

The level 1 was absolutely wonderful! Getting the hands-on instruction and practice was completely worth sitting in a VERY WARM gym for 2 straight days. I have been Crossfitting for a little over a year and I now feel like I can not only help others with the fundamentals of CrossFit, but also improve my own technique. The combination of lecture and physical application was perfect- especially learning the corrections for common faults. Heads up to anyone planning on attending a cert- pack a lunch and stick around for the halftime show. Watching the trainers WOD is not to be missed! Chuck, Andy, Justin, Mike G., Maggie, and Bobbie were awesome! Thanks so much for a fantastic weekend!

Comment #329 - Posted by: Brooke Hembree at June 29, 2009 6:26 PM

Squat: 300
Press: 155
DeadL: 305

760

Comment #330 - Posted by: Jonathan Showalter at June 29, 2009 6:27 PM

back squat - 325

sh press - 185

deadlift - 415

CFT - 925#

Comment #331 - Posted by: Paul A at June 29, 2009 6:27 PM

SP 150
SQ 250
DL 300

Comment #332 - Posted by: Jakemuay at June 29, 2009 6:27 PM

Buy In: Jogged to the track, about 1/2 mile, then a set of 10 pull ups

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Totatl time: 20:08 completed 6 full rounds
1- 20
2- 12
3- 15
4- 15
5- 12
6 -13

Cash out: Jogged back to my office

Comment #333 - Posted by: Kam at June 29, 2009 6:30 PM

M/29/6'4"/200

Deadlift: 360 pr
Shoulder Press: 140 pr
Squat: 255 pr

CFT: 755 pr (previous pr 710)

Comment #334 - Posted by: Brian Panther_CrossFit at June 29, 2009 6:31 PM

DL 2365
BS 165
SP 95

Comment #335 - Posted by: JDenn at June 29, 2009 6:32 PM

M/21/6'/250
Just started crossfit.

BS 355
SP 125
DL 265

total: 745

Comment #336 - Posted by: Steven_M at June 29, 2009 6:40 PM

25s

Comment #337 - Posted by: mnf at June 29, 2009 6:43 PM

D B
BS 300 105
SP 150 50
DL 300 140

Comment #338 - Posted by: BD at June 29, 2009 6:46 PM

22/m/165lbs 5'8"

Squat- 300
Press- 115 Sad
DL- 300 Sad

Total- 715

Comment #339 - Posted by: David Latshaw at June 29, 2009 6:46 PM

m/21/150/5'7

bs: 225 (failed at 235)
sp: 135 (failed at 140)
dl: 275

total: 635

S/f

Comment #340 - Posted by: dillon at June 29, 2009 6:48 PM

BS : 430

Press: 205

DL: 465 (500 PR..)

TOTAL: 1100

Comment #341 - Posted by: Gio M/26/6'0/198 at June 29, 2009 6:51 PM

BS: 285, SP: 155, DL: 280, Total = 730

Compare to:
090524 - BS: 285, SP: 165, DL: 335, Total = 785
080813 - BS: 275, SP: 160, DL: 305, Total = 740
071226 - BS: 275, SP: 153, DL: 330, Total = 758
071128 - BS: 270, SP: 158, DL: 330, Total = 758
070901 - BS: 265, SP: 148, DL: 319, Total = 732
070704 - BS: 275, SP: 145, DL: 287, Total = 707
070601 - BS: 260, SP: 145, DL: 290, Total = 695

Comment #342 - Posted by: B. Rhaly at June 29, 2009 6:51 PM

Mark: BS = 5-5-5 200/200/205
P = 5-5-5 95/100/105
DL = 5-5-5 225/235/235(f)

Theresa: BS = 180 (up 5)
P = 70 (same)
DL = 205 (down 50, strained hammy's don't like DL)
CFT = 455

Comment #343 - Posted by: Mark & Theresa at June 29, 2009 6:52 PM

BS 395
SP (standing) 145
DL 345

total 885

pretty sure i can do more on DL..

Comment #344 - Posted by: BSharp 23m/5'8"/185 at June 29, 2009 6:52 PM

bs-335
sp-145
dl-315

total=795

Comment #345 - Posted by: Brad at June 29, 2009 6:55 PM

31/M/205/6'2

BS:325(pr)
SP:155
DL:415(pr)

Total:895

Attended Robb Wolf's Nutrition cert in Portland and i'm now fully on-board with a paleo diet. Added more fat to diet and fish oil at the start of the month along with a 3-1 and I think it payed off BIG time! Can't wait till next Total day

Comment #346 - Posted by: JonC at June 29, 2009 6:55 PM

BS 315
SP 135
DL 355

Need some more plates could have got 320-330 on the squats

Comment #347 - Posted by: Jason at June 29, 2009 6:57 PM

Squats - 225
Press - 155
Deadlift - 315
Total = 695

I really need to improve the squats more.

Last time:
Squats - 205
Press - 145
Deadlift - 265
Total = 615

Comment #348 - Posted by: JSimon at June 29, 2009 6:58 PM

30 yom, 185 lbs

275, 150, 325

Comment #349 - Posted by: Jeff Weltmer at June 29, 2009 6:58 PM

Squat = 190
Press = 75
Deadlift = 200
Total = 465

F/25/5'3"/115

Comment #350 - Posted by: Valery P at June 29, 2009 7:00 PM

f/36/5'7/151

BS: 125
SP: 85
DL: 215

No PRs today

CFT total: 425

Comment #351 - Posted by: TnT in MD at June 29, 2009 7:00 PM

just getting started again...pretty pathetic.

WU: 12 minutes
Squat: 165
Press: 95
Deadlift: 165

Comment #352 - Posted by: spence at June 29, 2009 7:02 PM

BS- 135 PR
DL- 145 PR
SP- 85 PR
CFT: 365

Comment #353 - Posted by: brittk at June 29, 2009 7:03 PM

Well first CFT, one month after I started training.

SB: 235 (my form got sloppy at 245 but i made it)
SP: 135 (surprised on that one! Whoo)
DL: 285 (not bad, could have gone longer but ran out of time)

I think I warmed up too long on the squats and tired myself out. Live and learn.

Comment #354 - Posted by: mikednj m/28/5'11''/216 at June 29, 2009 7:06 PM

Crossfit Loveland...

squat 335 press 175 deadlift 435 (new PR) 945 Total

Comment #355 - Posted by: Switz 49/6'3'/230 at June 29, 2009 7:10 PM

DOH! Forgot the most important part.

CFT=655
Body weight 216

Comment #356 - Posted by: mikednj m/28/5'11''/216 at June 29, 2009 7:12 PM

I felt like I wanted to cry today. My whole heart was set on getting 405 (the 4 plates) on the DeadLift but I didn't get it... I'll tell you what happened in just a bit:

Back Squat:

295
315(Old PR)
325 (new PR!)

I was happy for the new PR but it wasn't what I was focused on that much.

Shoulder Press:
115 (Old PR)
125 (New PR!)
135 (Failed)

Cool! A new PR! It wasn't what I was focused on...

Finally the deadlifts... my heart started pounding and I started to get nervous.

385 (Old PR)
405 Failed
405 Failed

It was so dissapointing! I had the weight and everything but my grip slipped twice! It just ruined my day...

I need to either:
A: not wear gloves when I do the DeadLifts next time

or

B: use the straps that I bought a long time ago but never felt the need to use them until now. I didn't have them on me! :(

Surprisingly though, I got my PR very easily! It was a piece of cake. I just really really wanted that 405. Maybe next time...

Back Squat: 325, Shoulder Press: 125, Deadlift: 385

CFT: 835

Last time:

My 1st CrossFit total:285+115+355=755

CFT PR+80 lbs!

"PROPS TO THA FRAT!!!"

Franiel

Comment #357 - Posted by: Daniel Krull AKA "Franiel" at June 29, 2009 7:13 PM

SQ: 410 (PR)
Press: 175
DL: 465

Total: 1050

Comment #358 - Posted by: Nick at June 29, 2009 7:14 PM

Oh yeah:

m/69"/195/24yrs

Comment #359 - Posted by: Nick at June 29, 2009 7:15 PM

SP : 155
SQ : 315
DL : 435

Total : 905 (PR)

Comment #360 - Posted by: GPerron CFC at June 29, 2009 7:19 PM

30/f/135/5'8"

Deadlift 190
Shoulder Press 75
Squat 115 (reworking squat form)
Total 380

Comment #361 - Posted by: Jess at June 29, 2009 7:20 PM

I did the WOD but didn't max 1 rep, instead did sets (will do 1 rep max in future workout)

SP: dumbells- 4 sets x 10 reps: 45 (each db), 50, 55, 55
SQ: 10 reps each: 115, 135, 135, 155, 115
DL: 12 reps each: 135, 155, 175, 215

Comment #362 - Posted by: sarbuze at June 29, 2009 7:30 PM

675 (245, 135, 295) BW = 157

Comment #363 - Posted by: Hari at June 29, 2009 7:34 PM

245 115 275=635

Comment #364 - Posted by: aglave2 at June 29, 2009 7:36 PM

Hari!

365 squat. tie PR
180 press. 5 lbs under PR
465 deadlift. 10lbs over PR

1010. Finally broke 1000lbs

Comment #365 - Posted by: Brett_nyc at June 29, 2009 7:38 PM

39/m/5'8/175

dl 315 pr
sp 165 pr
bs 280 pr
total 760 pr

Comment #366 - Posted by: brad at June 29, 2009 7:39 PM

First week of Crossfit and first total:

250 lb squat
95 lb shoulder press (I was standing, should I be sitting?)
280 lb deadlift

=625 total

M/22/175

Comment #367 - Posted by: pbriz at June 29, 2009 7:43 PM

F / 64" / 38

Squat: 149.5
Shoulder Press: 61.5
Deadlift: 166

CF Total: 377 pounds, up from 355 pounds last time

Comment #368 - Posted by: Heather at June 29, 2009 7:51 PM

m/25/5'11/190

DL: 275
BS: 250
SP: 120

1st time doing legitimate 1RM efforts, so all PRs.

Total 645.

Comment #369 - Posted by: Matt at June 29, 2009 7:59 PM

BS: 305lb
Press: 155lb(PR)
Deadlift: 315lb(PR)

Felt pretty good about this...just need to focus on perfect form more.

Comment #370 - Posted by: Scott R. at June 29, 2009 8:03 PM

as rx'd
BS: 205
SP: 135
DL: 245

Total: 585

Comment #371 - Posted by: mattyb_58 at June 29, 2009 8:20 PM

BS: 295lb (PR)
Press: 115 (PR)
Deadlift: 225 (PR)

Ok - I'm new to CF and this is the first time I've tried these lifts so PR isn't a big deal.

But, I did beat my 16 year old boy in the BS. He was impressed.

Fun

Comment #372 - Posted by: rc at June 29, 2009 8:22 PM

No CFT today.
Home WOD

5 rounds for time of:
7 Full cleans, 105#
7 Push press, 65#

9:11

Comment #373 - Posted by: Kimberly McLeish 27/F/115 at June 29, 2009 8:27 PM

Squat: 315
Press: 155
DL: 315
Total: 785

Comment #374 - Posted by: Ajax at June 29, 2009 8:32 PM

30/m/5'11"/200

BS-435 PR
SP-195
DL-395 Far from my PR of 470

CFT-1025

When I was deadlifting I felt something in my back that didn't feel right so I stopped at 395 and that 395 felt like 495.

Comment #375 - Posted by: cheflin at June 29, 2009 8:33 PM

F/36/168/5'8"

BS: 225 (+20)
SP: 75 (+10)
DL: 205 (+20)

CFT: 505 (+50 from last CFT)

Need to work on depth of BS. Hitting parallel, but breaking? Maybe not...

Comment #376 - Posted by: Bean@BAF at June 29, 2009 8:34 PM

M 68"/163/40

Squat: 329
Press: 127.5 (PR)
Deadlift: 331 (PR)

CFT: 787.5 (PR)

Comment #377 - Posted by: John at June 29, 2009 8:35 PM

first time for the CFT

BS-285 (PR)
SP-105
DL-345 (PR)

CFT-735

Surprised myself a little. PR's by a good margin on all except the SP. Sweet!

20/M/6'4"/205

Comment #378 - Posted by: rob_AF at June 29, 2009 8:37 PM

age 19 bw 190 6'4''

Squat 265
Press 150 pr!
Pull 365 pr!

CFT 780 pr

good workout, the squat can definitely improve

Comment #379 - Posted by: Captain Crunch at June 29, 2009 8:48 PM

BS: 360
SP: 165
DL: 375
Total: 900

Comment #380 - Posted by: Nathan m/27/5'10"/215 at June 29, 2009 8:55 PM

M/33/5'9"/207

Total: 905

BS: 305
SP: 185
DL: 415 (pr)

PR by 5#

Comment #381 - Posted by: RichDC - Maine - at June 29, 2009 8:57 PM

as rx

dl- 425lbs
bb- 265lbs
sp- 135lbs

825 lbs

Comment #382 - Posted by: gberry at June 29, 2009 8:58 PM

"CrossFit Total"

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

BS 330#
SP 160# (PR)
DL 410#

900# even. Not my best work today. Squat and deadlift are both 10# below my best. Press is a record, by five pounds, but my old record was in March. I guess I should be happy with 900#, but overall I'm disappointed.

Comment #383 - Posted by: Goat 33/M/199/5'-11" at June 29, 2009 9:01 PM


Squat - 255 (--)

OHP - 130 (--)

Deadlift - 355 (+20)

Total: 740 (+20)


Still need to work on my OHP and Squat apparently. Surprised with the deadlift though! I was sick for a week prior to this - I dunno if the rest helped or was detrimental.

Comment #384 - Posted by: Drew D M/23/6'/172# at June 29, 2009 9:08 PM

980...

365 BS
190 SP
425 DL

1000lbs next time!!!

Comment #385 - Posted by: get-it-good at June 29, 2009 9:12 PM

BS: 350lbs (+15)
SP: 175lbs (+0)
DL: 425lbs (+5)

Total: 950

Comment #386 - Posted by: Rory Mac at June 29, 2009 9:17 PM

Back Squat 245(just learned correct form at Level 1 cert so I went lighter than usual)
DL 325
SP 135
705
M/30/165

Comment #387 - Posted by: Jon Burns at June 29, 2009 9:24 PM

242 bs
110 sp
270 dl (55# below PR)
total = 622

Comment #388 - Posted by: John Elstad at June 29, 2009 9:24 PM

BS- 205
SP- 105
DL- 255
CFT- 565

Comment #389 - Posted by: the dude at June 29, 2009 9:26 PM

BS: 285
SP: 95
DL: 265
Total: 645

Previous: 590!

Comment #390 - Posted by: Mike D. m/27/154/5'8" at June 29, 2009 9:28 PM

M/27/6'4"/190

Total: 635

BS: 205
SP: 125
DL: 305 (pr)

Comment #391 - Posted by: Ben Starkey at June 29, 2009 9:31 PM

M/27/6'0"/173

Total: 565

BS: 185
SP: 105
DL: 275

Comment #392 - Posted by: Alec Mallmann at June 29, 2009 9:34 PM

m/48/5'5"/160

First time to do this xfit total workout.. I felt good about it..

BS-300
SP-135
DL-295

TTL- 730

Comment #393 - Posted by: JR at June 29, 2009 9:35 PM

M/36/78.5"/220

BS: 285
SP: 185
DL: 415

Total: 885

Comment #394 - Posted by: kroms at June 29, 2009 9:42 PM

For the last 3 cfts my DLs have gone way down hill while everything else has stayed the same starting to piss me off

Comment #395 - Posted by: Tye at June 29, 2009 9:55 PM

M/36/6'1"/197

BS:225
SP:105
DL:275

Total: 605
first xfit workout, getting back to workinig out after 3 weeks off.

Comment #396 - Posted by: eburley at June 29, 2009 9:56 PM

Crossfit day 12 48/6"2'/195

Squat: 375
DL: 275
SP: 135

Total: 785

Comment #397 - Posted by: Bob at June 29, 2009 10:02 PM

This is my starting benchmark for CF. I've only been doing it for about 10 days.

Squat : 285
SP : 155
DL : 235

CFT : 675

M/23/160/5'8"

Comment #398 - Posted by: BRICEJ at June 29, 2009 10:08 PM

1st total:

BS: 305
SP: 125
DL: 415

m/5'9/180

Comment #399 - Posted by: Jonny at June 29, 2009 10:18 PM

m/35/175/68"

Been over a year since my last CF Total.
Old PR:755
Today 865!

355BS (PR)
125SP (PR)
385DL (PR)


Just when I was thinking that my shoulders are really weak and that I need to work on those more, I read tomorrow's WOD. Thanks Coach for reading my mind. :)


Comment #400 - Posted by: mc at June 29, 2009 10:31 PM

BS: 265 same as PR
SP: 140 PR
DL: 280 (290 PR)

Comment #401 - Posted by: I_M_Sam at June 29, 2009 10:34 PM

M/29/6'/96kg

BS: 155kg pr
SP: 60kg
DL: 205kg pr

= 420kg pr (924 pounds)

My shoulder is still injured.

Happy to progress.

Comment #402 - Posted by: Benny A at June 29, 2009 11:06 PM

BS: 185#
SP: 95#
DL: 265#

Total: 545#

Comment #403 - Posted by: Jen Heath at June 29, 2009 11:12 PM

49/m/145
205
135
295
=635

Comment #404 - Posted by: E5fyrman at June 29, 2009 11:14 PM

41/m/176cm/72kg

SP 65kg (PR)
BS 110kg (PR)
DL 150kg (PR)
CFT 325kg (PR by 12.5kg)

Comment #405 - Posted by: Memuc at June 29, 2009 11:44 PM

BS: 425
SP: 135
DL: 335

Comment #406 - Posted by: Rick at June 29, 2009 11:59 PM

25/m/5ft6/155

160kilo squat
75kilo press
170kilo dl

892lb total.

Comment #407 - Posted by: Dennis at June 30, 2009 12:19 AM

23/F/1.65m

BS- 220lbs (PR)
SP- 100lbs (PR)
DL- 255lbs (PR)

Total- 575lbs

Comment #408 - Posted by: Adar at June 30, 2009 12:54 AM

BS 300lbs (PR)
SP 165lbs (PR)
DL 385lbs

Total 850lbs

Comment #409 - Posted by: Aaron Alcock at June 30, 2009 1:03 AM

M/40/220/6ft

BS - 165kg/363lbs (PB by 5kg)
SP - 70kg/154lbs (PB by 2.5kg)
DL - 190kg/418lbs (PB by 7.5kg)

Total 935 (up from 896 last time)

Shoulder press PB had lasted since last year, so really happy that that's moving (finally).

Comment #410 - Posted by: Slowjoe at June 30, 2009 1:57 AM

CFWU (5 pu's/round)

SP = 115, 135, 150f, 145f, 140, 145f, 145
DL = 135x2, 205x2, 225, 245, 265, 275f, 270
BSq = 135x5, 225x3, 25, 295, 320, 325

Total = 740

Comment #411 - Posted by: Darren 37m/5'10"/220lbs at June 30, 2009 2:12 AM

BS-345
SP-145
DL-425
TOTAL-915

Comment #412 - Posted by: roman at June 30, 2009 2:20 AM

Beat all my personal bests this time round. Really happy with the 198 for BS as I barely managed 176 from the BS sets a few weeks ago.

BS: 198
SP: 121
DL: 302

Total: 621

Comment #413 - Posted by: JonK at June 30, 2009 2:23 AM

245 DL
255 BS (PR)
145 SP
205 Bench

Comment #414 - Posted by: dc3 at June 30, 2009 3:12 AM

m/25/174

Front squat - 185
SP - 135
DL - 315

Total = 635


f/26/155

BS - 205
SP - 95
DL - 275 (not pretty...)

Total - 575

Comment #415 - Posted by: Shannon H. at June 30, 2009 4:08 AM

M/34/6'/175

BS-205(PR)
SP-115(PR)
DL-225(PR)

Total - 545

1st time doing this WOD and 1st time max'ing out on all these exercises, so all PRs.

Comment #416 - Posted by: bsw at June 30, 2009 4:34 AM

m/32/5'9"/169

BS - 290 (-10)
SP - 135 (-5)
DL - 365 (-10 )

total = 790 (-25 from PR)

Comment #417 - Posted by: elliott at June 30, 2009 5:02 AM

6/29

BS-455
SP-225
DL-495

Comment #418 - Posted by: ananne54 at June 30, 2009 5:41 AM

m/31/220
BS-280#(pr)
SP-175#
DL-335#(-10)

cft=790# I am so close to the 800 mark. Maybe next time.

Comment #419 - Posted by: rstrang at June 30, 2009 5:46 AM

900 on the money!!!

335 squat (350F)
155 shoulder press (160F)
410 deadlift (425 AAALLLLLMMMOOOSSSTTT)

i'll be hittin 1000 in no time!

Comment #420 - Posted by: cameron at June 30, 2009 5:46 AM

Gunnar/m/37/73"/190
175 shoulder press
300 squat
390 deadlift
865 Total

Ryan/m/30/75"/180
125 shoulder press
225 squat (pr)
265 deadlift
615 total

Comment #421 - Posted by: Chinchen at June 30, 2009 5:55 AM

as rx'd with a ton of warm up lifts.

DL: 375 (PR)
SP: 145
SQ: 345 (PR)

total 865 (PR by 60)

Comment #422 - Posted by: Jamie M/30/175/5'11" at June 30, 2009 6:24 AM

31/m/5'10"/210

BS: 335
SP: 175
DL: 365

Total: 875

Comment #423 - Posted by: D Craig at June 30, 2009 6:48 AM

34yom / 212lbs

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS - 205#, 215#
SP - 95#, 125#
DL - 335# Fail, 315#, 320# PR

Total = 660#

My overall total went up, but I dropped on the squat to facilitate better form and a lower squat. Stayed the same on the shoulder press, but think I could have gotten another 10lbs out of it. Deadlift keeps getting better, but I need to fully extend at the top, though.

Comment #424 - Posted by: Bphantom at June 30, 2009 6:54 AM

m/27/205

BS- 405
OH- 185
DL- 455

Total- 1,045

Comment #425 - Posted by: B. Geisler at June 30, 2009 7:03 AM

CF Total: 755

Squat: 275x1, 290x1, 305F
Press: 125x1, 140x1, 150F
Deadlift: 300x1, 325x1, 350F

Comment #426 - Posted by: Geoff M/52/5'11"/220 at June 30, 2009 7:07 AM

As rx'd

BS- 305
SP- 140
DL- 315

Total- 760(PR)

Comment #427 - Posted by: Jon/M/27/5'9/160 at June 30, 2009 7:09 AM

Done at crossfit after coaching with one Danish guy.

Press
bar x 5
65 x 5
135 x 1
150 x 1
155 x 1

Squat
bar x 5
95 x 5
135 x 3
195 x 1
205 x 1 (better form)
215 x 1 (good)


Deadlift

135 x 3
225 x 1
255 x 1
265 x 1
270 x fail

635 total.

I would like to get to 700 by the end of the year. A 300 deadlift and 245 squat with no change in my press would get me there.

Comment #428 - Posted by: dandny at June 30, 2009 7:20 AM

m/28/195/5'11

squat 335
press 185
deadlift 315
total 835

Comment #429 - Posted by: jace at June 30, 2009 7:35 AM

Squat- 365
Press- 165
Dead- 325
Total- 855

Improved by 80 lbs from last CFT in March.

Comment #430 - Posted by: Aaron at June 30, 2009 7:41 AM

Squat-265
Press-155
Dead-395

Squats are a weakness, really want to improve. Any suggestions?

m/26/172/5'10''

Comment #431 - Posted by: TSOB Dave B. at June 30, 2009 8:04 AM

this is jeremy from detroit saying thank you to chuck,mike g, bobby jo, andy, maggie, and justin and crossfit atl for bettering my life!

Comment #432 - Posted by: jeremy mewha at June 30, 2009 8:10 AM

24/M/185

Press - 170 (pr)
Deadlift - 400 (pr)
Squat - 275b (pr)
Total - 845 (pr)

Comment #433 - Posted by: StevenK at June 30, 2009 8:30 AM

Squat: 335lbs
Press: 125lbs
Dead-lift: 365lbs

Male, 26, 5'7, 155lbs

I'm back after my 8 week rebuild and 6 months of silence.

Comment #434 - Posted by: George W at June 30, 2009 8:31 AM

M/52/203/71-1/2"

Sq 305 raw / 345 with belt and knee sleeves
SP 145 raw / 155 with belt (missed 155 twice fought it and got it on third)
DL 325 raw / 360 with belt and knee sleeves (could have gone more but only have 360 in the house :-)

775 (CFT Raw) / 860 assisted (USAPL Raw)

Comment #435 - Posted by: MikeF at June 30, 2009 8:38 AM

25/M/74/185

BS: 225
SP: 145
DL: 305

T: 675

First CFT after first week of doing WODs. Looking forward to improving.

Comment #436 - Posted by: gregory_FOB Sykes, IRAQ at June 30, 2009 8:43 AM

22/m/6'0/178lbs

BS: 315
SP: 145
DL: 365 (failed 375)

TOTAL: 825

Comment #437 - Posted by: Clay_ZeRo_ at June 30, 2009 8:51 AM

Back squat: 130kg (down by 5kg, failed once on 135kg)
Shoulder press: 77kg (up by 2kg, failed on 80kg)
Deadlift: 202kg (down by 3kg, failed twice on 207kg)

grand total: 409kg (down by 6kg)

Comment #438 - Posted by: juro at June 30, 2009 9:46 AM

Pretty good day for me..

As Rx'd
BS-245(PR)
SP-135(PR)
DL-315(PR)
Total=695(PR) Last time i got 615

Comment #439 - Posted by: BUD/S Hopeful, Class ??? at June 30, 2009 9:57 AM

m/150/20/6'0"

as rx'd
bs 210
sp 115
dl 275
total 600

really need to improve my squat

Comment #440 - Posted by: gamespeed at June 30, 2009 10:00 AM

BS 275
SP 115
DL 315
CF Total 705
All PRs

Comment #441 - Posted by: Gonzo at June 30, 2009 10:05 AM

M/24/185/5'11"

Only did SP = 155

Comment #442 - Posted by: Stephen at June 30, 2009 10:12 AM

M/24/5'10/165

SP: 125
BS: 255
DL: 305

Comment #443 - Posted by: Todder at June 30, 2009 10:16 AM

M/24/165/5'10"

SP: 125
BS: 255
DL: 305

Comment #444 - Posted by: Todder at June 30, 2009 10:17 AM

first cft after three weeks of crossfit...really need to work on technique

bs 130
sp 85
dl 190
total 405

23/f/5'3''/135

Comment #445 - Posted by: jmt at June 30, 2009 10:29 AM

SP: 155
BS: 255
DL: 295

Total: 705

Comment #446 - Posted by: Baker at June 30, 2009 10:38 AM

M/22/175/72"

BS: 265 (PR)
SP: 130 (PR)
DL: 325 (PR)

Total: 720 (PR)

Comment #447 - Posted by: Cory at June 30, 2009 10:40 AM

m/39/158
Squat: 335
Press: 170
DLift: 365

Comment #448 - Posted by: Seth H. at June 30, 2009 11:11 AM

i forgot to record for posterity that me and the brother rode our bikes for 26 miles this day. 13 miles uphill (i would say "medium brutal" grade). We then drank 2 beers apiece at top of hill for recovery.

Comment #449 - Posted by: tonf at June 30, 2009 11:28 AM

f/28/170/65"
BS: 205
SP: 90 (PR)
DL: 300 (PR)

CFT: 595 (PR), up from 560

Comment #450 - Posted by: Rachel at June 30, 2009 11:35 AM

m/26/173/5'9"

BS: 315(smith machine)
SP: 145
DL: 315
Total: 775lbs

Comment #451 - Posted by: jdoup at June 30, 2009 11:42 AM

m/25/200/6'3"

BS: 305
SP: 165
DL: 385

Total: 855

First post. Crossfit for 2 weeks.

Comment #452 - Posted by: Marty-Mart at June 30, 2009 11:53 AM

Thanks for the great level one certification at CO state patrol. It was a great learning experience and environment. I would recommend it for everyone. The pace and flow of the certification was excellent, especially considering the amount of information that was disseminated. Thanks to the trainers and everyone who attended for making it a wonderful certification.

Comment #453 - Posted by: Dallas at June 30, 2009 11:56 AM

195 bs
105 sp
195 dl

495 total
previous 465
pr 630

M/39/150

Comment #454 - Posted by: Ticotexas at June 30, 2009 12:01 PM

squat 230 (pr)
press 120
dead 290 (pr)
tot 640 (pr)

Comment #455 - Posted by: cole gruber at June 30, 2009 12:11 PM

m 34 6' 190

squat=225
dead=225
push press=105

Comment #456 - Posted by: Carter M at June 30, 2009 12:12 PM

m/23/145/5'7

Beginning third week of CF, first CFT, happy to have these benchmarks early on:

BS: 245 (smith machine)
SP: 115
DL: 185 (struggled)

Comment #457 - Posted by: TZ at June 30, 2009 12:18 PM

BS 150
SP 80 PR!!
DL 180

total 410

Comment #458 - Posted by: biff f/27/5'5/140 at June 30, 2009 12:22 PM

This was my second crossfit workout. I now know how functionally weak I am.

BS 215
SP 115
DL 265

Total 595

Going to get 600+ next time

Comment #459 - Posted by: SMC at June 30, 2009 12:27 PM

BS 255
SP 160
DL 274
Total 689

Felt like there was more in the tank for DL, but was pretty tired by then. Maybe another 10 pounds (maybe) in the press if I didn't have to clean it first. I think there's a lot of room to improve the squat with better technique and flexibility.

Comment #460 - Posted by: Travis K. at June 30, 2009 1:03 PM

M/5'10/178

BS: 315
SP: 185
DL: 405

Total: 915

*Rock on*

Comment #461 - Posted by: Sam Azzone at June 30, 2009 1:40 PM

Backsquat: 140kg (308lbs)
Shoulderpress: 67,5kg (148.5lbs)
Deadlift: 140kg (308lbs)

Comment #462 - Posted by: Jos at June 30, 2009 2:05 PM

I truly had no idea what to expect for my cft so I was aiming for 600+ but quickly found i need a higher goal

bs 265 (broke form on 285 and 275)
sp 145 (almost had 160 but couldn't full extend then was gassed for 155 and 150)
DL 355 (back started to round but buddy pointed it out to me in time to correct and execute)

CFT 765 (6 ft/168/22)

Comment #463 - Posted by: wintonyk at June 30, 2009 2:59 PM


Squat - 415 (PR!) whoa!!! bested previous PR by 50lbs just by following the CF Total white paper listing the progressions to follow in going up

Push Press - 145 well below PR (uhm...is it a fail is something goes 'pop' and the bar drops to your chest?)

Deadlift - 425 (PR!)

Cf total 985 (PR!)

I also learned that I if I correct some bad form in the Deadlift I can go bigger!! SWEET! Once I get some coaching I can improve! Hopefully Burgener and/or Rip will be in Portland OR soon...
M/37/5-11/240 - 30%body fat and dropping

Comment #464 - Posted by: Phil T at June 30, 2009 3:02 PM

Deadlift: 130kg(PR)
Squat: 125kg(PR)
Shoulder Press: 60kg

Cf total: 700

Comment #465 - Posted by: Menco at June 30, 2009 3:22 PM

CrossFit Total

Back Squat 83.5kg (pr), 86kg(pr), 87kg(pr) Happy, Happy, Happy Dance (you and I both Pony)
Shoulder Press 36kg - soooooo disappointed have been doing the Russian Shoulder Press routine to try to improve and got he same as last time, frustrated)
Dead Lift 110kg - down on last time (115kg) not enough gggrrrrrrss.

Good Fun

Comment #466 - Posted by: Elaine in Scotland at June 30, 2009 3:51 PM

M/2/211/75"

275 back squat
145 push press
375 dead lift

total: 795

Comment #467 - Posted by: Bunn at June 30, 2009 4:15 PM

28/m/78kg

SP 70
BS 140
DL 180
Total: 390

Barely failed on DL for 185 (didn't fully lock out). BS good with full depth, quite a bit of effort pushing through about 3 times but got there.

Comment #468 - Posted by: pz at June 30, 2009 4:28 PM

did saturday wod
55# PP
120#dl total time 24:55 then
cft total
325 bs pr
165 sp
420 dl pr
905 pr maybe I should always do two WODs/day

Comment #469 - Posted by: adam at June 30, 2009 4:41 PM

BS 265
DL 305
SP 160

CFT 730

Comment #470 - Posted by: rawfit m/40/5'5/175 at June 30, 2009 4:48 PM

Just wanted to write to say what a phenomenal job the trainers did at the Atlanta Cert. Not only did they manage to be pretty damn entertaining, but I learned a lot too! Nutrition information was informative and I appreciate tips on estimating proper blocks for different athletes. This is something I took back to the gym and started on today.

Thanks to Chuck, Mike G, Bobby Jo, Andy, Maggie, and Justin! Also thanks to Dan for hosting!

Comment #471 - Posted by: Katherine B at June 30, 2009 4:50 PM

Air Force
190/5'11/M/39

BS: 315
SP: 225
DL: 355
Total: 895

Comment #472 - Posted by: Shunne at June 30, 2009 4:52 PM

BS: 195
SP: 122
DL: 330
Total: 647

Comment #473 - Posted by: JoeP at June 30, 2009 5:23 PM

BS 240
SP 115
DL 265

TOTAL: 620

Comment #474 - Posted by: Dave K at June 30, 2009 5:29 PM

Deadlift-545
SP-245
BS-495

Comment #475 - Posted by: Sean Y 21/m/6'3"/265 at June 30, 2009 5:40 PM

Squat 365 PR by 15#
Press 165 PR by 15#
Deadlift 365 tied PR

Total 895# PR

Comment #476 - Posted by: PatS at June 30, 2009 5:45 PM

D
56:38 as rx'd
B
55:16 w/ 15 DB swing

Comment #477 - Posted by: BD at June 30, 2009 6:00 PM

m/46/178
BS=295
SP=150
DL=335
Total=780 Not a pr but happy with back.

Comment #478 - Posted by: Troy at June 30, 2009 6:03 PM

Total: 580 (PR)

Back squat: 210 (PR)
Shoulder Press: 120 (tied PR)
Deadlift: 250 (PR)

Comment #479 - Posted by: Jonathan Offen at June 30, 2009 6:33 PM

M/28/214

Ate a good salmon and sweet potato meal before. It really helped with my energy to the DL's. Don't do CF Total in the morning on an empty stomach anymore.

BS-310
had to bail on 315, forgot my Rogue's.
SP-185 (almost 190)
DL-415(PR)

I think I could have gotten 425 on the DL.

Total: 910

Comment #480 - Posted by: CT at June 30, 2009 7:00 PM

BS - 325
Press - 175
DL - 375

Total - 875

500m row - 1:50

No chalk, grip lost on DL.

Comment #481 - Posted by: JRad M/26/5'7"/156lbs at June 30, 2009 7:12 PM

#432 TSOB

Maybe we need to get that bar nice and low on your back and work on the punch from the bottom to get some compensatory acceleration. What's your sticking point? If you're up in Denver let's get a workout in this weekend.

JR

Comment #482 - Posted by: JRad M/26/5'7"/156lbs at June 30, 2009 7:15 PM

M/63/295
Crossfit Total: 745:
Back Squats 280
Shoulder Press 165
Deadlift 300

New PR on each lift!

Comment #483 - Posted by: peejay2 at June 30, 2009 7:15 PM

M/24/5'11"/195

BS: 300
SP: 135
DL: 245
Total: 680

Comment #484 - Posted by: John Pipkins at June 30, 2009 7:30 PM

m/21/212lb/5'10
back squat 345
shoulder press 205
deadlift 445
total 995

I am the same on totals for deadlifts on sumo and conventional but what actually counts in crossfit?

Comment #485 - Posted by: ian guedry at June 30, 2009 7:45 PM

SP- 135
BS- 255
DL- 345

total- 735

Comment #486 - Posted by: Jbean at June 30, 2009 7:47 PM

Sub'd:

21-18-15-12-9-6-3 Push Jerk (95#) & Pullups

Time: 16:23

Comment #487 - Posted by: Julio V 5'5/203lbs/31yrs/m at June 30, 2009 8:26 PM

(Day behind - as usual)

BS: 225-235pr-245f
SP: 125-130pr-135pr
DL: 305-310pr-315pr

total: 685

PR'd every lift so I'm stoked. BS are lagging and my 5RM is 220 so 245 should have been easy. Technique still isn't dialed in.

Comment #488 - Posted by: Mattel m/40/190/70 at June 30, 2009 8:26 PM

BS: 255
SP: 115
DL: 305

Total: 675

Comment #489 - Posted by: Drewski at June 30, 2009 8:40 PM

m/40/5'4"/142

BS: 185 - 220 - 234(f)
SP: 95 - 130 - 140(f)
DL: 225 - 275 - 310 - 321(f)

Total: 220 + 130 + 310 = 660

Well below my CFT best, but I was satisfied with the back squats as that's the best I've felt with them since a groin strain 6 months ago. Still not back to normal but improving.

Comment #490 - Posted by: FnTX at June 30, 2009 8:49 PM

squat 265 (pr)
shoulder press 135
deadlift 285 (pr)
total=685

not good but it's a start

Comment #491 - Posted by: yaterhater+ at June 30, 2009 9:23 PM

48/m/190

305 squat
140 SP
400 DL
845 total

Comment #492 - Posted by: denob at June 30, 2009 9:48 PM

23/M 5'9 190

BS:315
SP:170
DL:355

CFT:840

Comment #493 - Posted by: Brandon 'bob' at June 30, 2009 10:59 PM

struggling lately need to catch up hopefully tomorrow.

pp 135
fs 135
dl147

total 417 these lifts are still awkward to me but i'm catching on.

Comment #494 - Posted by: thelax at July 1, 2009 1:17 AM

CFT
B/S 132.5K
S/P 55K
D/L 160K
Back squat up fae the last time but no p.b,others down aswell,gonnae try again once ma hands heal up !
Elaine you got 87.5k,that half kilo makes a difference,whoosh another tree !

Comment #495 - Posted by: Pedro Barrera,Scotland at July 1, 2009 2:45 AM

155 SP
295 BS
315 DL

765 Tot

Comment #496 - Posted by: MJ @ Practice CF at July 1, 2009 2:48 AM

BS 145kg 25kg PB
sp 77.5kg 10kg less than pb
dl 165kg 5kg PB
852.5 movin on up.....

Comment #497 - Posted by: al gray at July 1, 2009 3:48 AM

34/M/6'/175

Eva:

Puppies Scaling
4 rounds for time of:
Run 400 meters
35# DB swing, 20 reps
20 Pull-ups

26:15

Running wasn't a big deal and actually was a nice relief from the pullups. Was able to do all the DB swings unbroken. Pullups are what slowed me down, but none assisted, so happy about that. Forearms are killing me right now. Great workout!!!

Comment #498 - Posted by: bsw at July 1, 2009 4:18 AM

48 m 200

warm up

SP+ 175

Squat = 245

DL= 345

Total= 765

Comment #499 - Posted by: Mark Barry at July 1, 2009 5:12 AM

m/29/192/6'1

185 press
415 deadlift
315 squat

915 total PR!

Comment #500 - Posted by: matt b grand cayman at July 1, 2009 6:22 AM

775 Total Crushed the old one

BS: 240
SP: 170
DL: 365

Comment #501 - Posted by: Mat Frankel m/22/6'3/197 at July 1, 2009 6:24 AM

m/44/5'9"/165
squat 215 PR
press 125
deadlift 305 PR
total 645 PR

Comment #502 - Posted by: panger at July 1, 2009 6:30 AM

97.5kg, 52.5kg, 125kg = 275kg all PR

prev 262.5kg in March.

Comment #503 - Posted by: Tamas at July 1, 2009 7:00 AM

Okinawa Marine in the news (WFS) http://fitnessbusinesspro.com/military/Marine-Crossfit-Training-Games-20090630/

Comment #504 - Posted by: michaelchasetx at July 1, 2009 7:02 AM

Sorry about that last URL ... this one is from Stars & Stripes and is much better on the Lt. (WFS): http://www.stripes.com/article.asp?section=104&article=63515

Comment #505 - Posted by: michaelchasetx at July 1, 2009 7:25 AM

Subbed an 15K on the erg at 1:58/500m split -- about 58'

Comment #506 - Posted by: wsculley at July 1, 2009 7:41 AM

only got around to this wod today...
m/26/6'0"/~200

squat: 335
press: 175 (failed twice on 185...lame)
dl: 405 (barely, my hands were slipping)
total: 915

how do you guys feel about belts for back support when doing deadlift?

Comment #507 - Posted by: wayne at July 1, 2009 8:25 AM

CFT = BS + SP + DL

F/45y/62"/138# JULIA
105 + 57.5 + 130 = 292.5

M/40y/68"/158# GEORGE
Mar 10: 195 + 85 + 290 = 570
Apr 11: 195 + 90 + 295 = 580
Jun 30: 195 + 95 + 300 = 590

I knew I needed work on my Shoulder Press, but apparently I need work on my Back Squat too.

Comment #508 - Posted by: George Hernandez in Chicago at July 1, 2009 8:31 AM

M/23/170/6'

SQ: 245
SP: 135
DL: 335

Total: 715 (PR)

Comment #509 - Posted by: Ian Morris at July 1, 2009 8:45 AM

28/6'1"/209

BS - 225
SP - 95
DL - 245

Comment #510 - Posted by: Dev at July 1, 2009 8:54 AM

m/44/175

Squat- 325
SP- 175
DL- 330

Total=830

Comment #511 - Posted by: Stu at July 1, 2009 11:38 AM

BS 305
SP 165
DL 345
T 815 Up by 10#

Comment #512 - Posted by: Greg/49/70"/215/3/17/08 at July 1, 2009 12:38 PM

USMC Company D PT
interval run
deck of cards

Comment #513 - Posted by: Lance 26/M/69in/187lbs at July 1, 2009 1:36 PM

Thanks for the outstaning instruction and level one cert at the crossfit Marina.

Comment #514 - Posted by: Dave Keortge at July 1, 2009 2:06 PM

BS: 255lb (f 265, old pr)
SP: 110 (f 115)
DL: 295 (f 305, 315 old pr)

660 (35 off pr). BS and DL should be higher (especially DL).

Comment #515 - Posted by: R.Lee_Seattle at July 1, 2009 2:26 PM

cfwu x 1

back squat x 1
shoulder press x 1
deadlift x 1

710lbs (265,120,325) 07/01/2009
720lbs (270,130,320) 05/25/2009
638lbs (255,130,253) 04/10/2009
711lbs (265,125,321) 03/10/2009
703lbs (255,125,323) 01/25/2009
683lbs (245,125,313) 10/25/2008

Comment #516 - Posted by: johnathon in seattle 27/5'8/158 at July 1, 2009 2:32 PM

140+215+300=655

Comment #517 - Posted by: swanson at July 1, 2009 2:32 PM

m/21/5'7"/160

BS - 295
SP - 150
DL - 355

Total = 800

(all PR's)

Comment #518 - Posted by: Scott at July 1, 2009 2:37 PM

Thanks Crossfit marina for hosting our level one cert. Instruction was top notch.

Comment #519 - Posted by: Mike Barker at July 1, 2009 3:04 PM

m/21/5'10/150

1st week on the Crossfit regimen

BS-255
SP-125
DL-395(pr)

Total=775

Comment #520 - Posted by: iamstefano at July 1, 2009 5:02 PM

backsquat 365 (miss)
shoulder press 175
deadlift 405

Comment #521 - Posted by: EVAN at July 1, 2009 5:03 PM

M/32/168 6'1

s.press 145
squat 275 (pr)
dead 335
total: 755

pr is 765

Comment #522 - Posted by: Nathan Barnett Herrera at July 1, 2009 5:21 PM

M/32/84k:
sp: 50k
s: 100k (back muscles quit at 110k)
dl: no dl, as I am nursing my back after 1 arm dl's!

F/27/52k:
sp: 25k
s: 60k
dl: 62.5k

Comment #523 - Posted by: Ian at July 1, 2009 5:43 PM

235 bs (pr)
135 sp (pr)
330 dl (pr)

700 total (pr)

Comment #524 - Posted by: Eric Egan ~ M/34/172lbs/5`8 at July 1, 2009 5:53 PM

M/45/5'9"/198

Squat: 300
Press: 140
DL: 395

CFT: 835 (PR)

They keep going up. Last one was 815, a PR too. Almost hit 405 on the DL but felt my back tweak just before the top of the lift. Discretion won over stubborness.

Comment #525 - Posted by: KJ at July 1, 2009 5:55 PM

squat-275
press- 120
dl-395

Comment #526 - Posted by: A-Rock at July 1, 2009 5:57 PM

BS 165 / 175(F)
SP 135
DL 205
CFT = 505

Comment #527 - Posted by: EdC at July 1, 2009 6:20 PM

M/24/153 GregAwu

BSquat - 295
Press - 135
Deadlift - 395

Total: 825

Comment #528 - Posted by: Y. Zhou at July 1, 2009 7:01 PM

bs- 295* try 305 got it easy just didnt touch ball
p- 175* go right to 185 next time
dl-435

total: 905

Comment #529 - Posted by: MonkeyBoy at July 1, 2009 7:12 PM

CFWU
BS- 100
SP-55
DL-120

Comment #530 - Posted by: ~VERVE~ at July 1, 2009 7:33 PM

BS 275 (pr)
SP 145 (pr)
DL 400 (pr)

Total = 820 (pr)

Comment #531 - Posted by: Miyagi 29/m/168# at July 1, 2009 8:16 PM

Just wanted to take a moment to post a hearty thank you to Coach and his staff who took the time to come to Cross Fit Marina to instruct our Level 1 Cert. The staff counted for some of the best in the business and every member of LAPD SWAT recognized that we were standing amongst giants in this community. We appreciate your the time you took to help us. The first day when Andrew announced that we would have a Hero's workout in memory of Randy Simmons, I could see the emotion on every face present as we all counted Randy as a dear member of our family. The best part was Coach taking the time to come and instruct. It was very humbling and deeply appreciated. The lessons learned at this event will lead us to greater heights and capabilities as we do our job.

Thanks again. The door is always open to you in LA.

Comment #532 - Posted by: Joe W at July 1, 2009 8:23 PM

I had a great time at the level one cert at Cross Fit Marina this weekend. Everyone on the coaching staff was outstanding. Thanks, Mark Richardson LAPD

Comment #533 - Posted by: Mark R. LAPD at July 1, 2009 9:16 PM

Coach,
Thanks for the outstanding training. Having been to numerous courses related to my field, I can honestly say the instructors at the cert were the most professional I have seen. I am looking forward to pursuing the Crossfit standard.
Thanks again,
Canaan B. LAPD SWAT

Comment #534 - Posted by: Canaan at July 1, 2009 10:53 PM

01/07/09
M/33/80kg
BS 150 (160F) = 330.69
SP 64.5 = 142.2
DL 170 = 374.79
CFT 384.5 = 847.68

Comment #535 - Posted by: blackrockboy at July 2, 2009 1:13 AM

m/34/185

Total : not good today 7 days straight wod's bad idea!!

S P - 180
B S - 370
D L - 420 well short of PR oh well next time !!

Comment #536 - Posted by: browler at July 2, 2009 9:10 AM

bs-375
sp-190
dl-385

950 total

Comment #537 - Posted by: Andy at July 2, 2009 10:05 AM

first time doing CF total

squat-215
press-115
deadlift-245

575 total

Comment #538 - Posted by: Rob m/21/5'6"/153lbs at July 2, 2009 10:55 AM

205
125
225

Comment #539 - Posted by: martini at July 2, 2009 11:16 AM

BS - 183
SP - 88
DL - 193

Comment #540 - Posted by: shortstack at July 2, 2009 12:20 PM

squat 225
press 135
deadlift 255

615 total

Comment #541 - Posted by: Merky42 m/29/6'3/193lbs at July 2, 2009 1:55 PM

m/29/6'/165

have yet to do this. still no squat rack. weights are too small for deadlift. weak i know. next time.

Comment #542 - Posted by: liggy at July 2, 2009 3:10 PM

a few days late...

last time 800
BS 300
SP 145 (failed on 155)
DL 355

This time 825!!
SP 160
BS 300
DL 365 (PR)

Comment #543 - Posted by: DNICE/M/34/175 at July 2, 2009 3:37 PM

still without the necessary equipment to max this and no gym membership.

so:

DL 225 x 5, 3 sets.
SP 115 x 1, 3 sets (PR)
overhead squat 95 x 5, 3 sets.

a little disappointed on the press as I did 105 x 6 reps last week.

Comment #544 - Posted by: Dan 36m/5'8"/150 at July 2, 2009 4:09 PM

Wanted to take a minute and say thanks to Coach Glassman, The Serrano family, and the Crossfit trainers for a weekend that has changed my life! I look forward to changing everything I have known about fitness and enjoying the reslutls I'm sure to get from Crossfit.

Officer John Ray
LAPD SWAT

Comment #545 - Posted by: JR at July 2, 2009 4:29 PM

as rx'd

bs 315 opr - 335f - 335f
sp 165 opr - 175f - 175f
dl 425 opr - 435f - 435 pr

cft = 915 pr

next time try for pr on 1st attempt each set

Comment #546 - Posted by: controlfreak at July 2, 2009 5:02 PM

Coach Glassman

This passed weekend certification for LAPD SWAT was awesome. The instruction was top notch. Thanks to all of you for taking time out of your busy schedules to help our team out. There was definitely some eyes opened during the two day seminar. We have a core group of SWAT personnel that get together and either do the WOD or put some thing together and I suspect that the number involved will grow and thats a good thing. Thanks again

Sgt Steve Gomez
LAPD SWAT

Comment #547 - Posted by: Steve Gomez at July 2, 2009 5:21 PM

bs 135x7,185,225,245,265(3/4),225x2
op 95x7,115x3,135,155f,145,150
dl 145x5,235,325,325,325(for form, after lower back strain 3 weeks ago)
cft = 740

bs 135x7,185,225,245,265
op 95x5,115,135,145,155,160f,f
dl 135x5,225,275,315,405(had to p/up daughter)
cft = 825 5/26/09

bs 145x5,215,235,255,275 (abt 1/2)
op 105x5,125,135,145,150f,150f
dl 145x5,194,235,325,415f,415
cft = 835 4/13/09

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

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

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

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

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

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

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

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

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

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

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

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

Comment #548 - Posted by: kevin o at July 2, 2009 7:41 PM

Thanks Coach Glassman;
Coach thanks for the outstanding weekend and all the effort put in by the instructors. LAPD SWAT will be a safer and healthier unit due to this training. I look forward to trying Crossfit and balancing it with my distance running. Thanks again.

Sgt. Tim Colomey
LAPD SWAT

Comment #549 - Posted by: Tim Colomey at July 2, 2009 10:56 PM

33 yo male 5'7" 170

295
145
315
---
755

-jason

Comment #550 - Posted by: jason_in_IZ at July 3, 2009 1:24 AM

First CFT.

905lbs.

Comment #551 - Posted by: CMG at July 3, 2009 5:06 AM

090524

BS - 155 Smith machine - power rack was occupied
SP - 115
DL - 225

Total - 495

090629

BS - 225
SP - 145
DL - 335

Total - 705

Comment #552 - Posted by: EMelton at July 3, 2009 6:20 AM

WOD as rx'd:

Back Squat: 255 lb
Shoulder Press: 115 lb, 135 lb (fail)
Deadlift: 205 lb

Total: 575 lb

Comment #553 - Posted by: Ral at July 3, 2009 6:27 AM

WOD as rx'd:

Back Squat: 255 lb
Shoulder Press: 115 lb, 135 lb (fail)
Deadlift: 205 lb

Total: 575 lb

Comment #554 - Posted by: Ral at July 3, 2009 6:28 AM

07/02

SQ 320
P 155 (170f, 160, 170f) used protocols for total
DL 445

TOT 920

Comment #555 - Posted by: tommykrackcorn at July 3, 2009 8:13 AM

28 male 194

back squat 235 lbs pr

shoulder press: 125 lbs pr

dead lift: 315 lbs

Comment #556 - Posted by: Birch at July 3, 2009 11:16 AM

M/19/173/5'11"

Back Squat- 325
Shoulder Press- 160
Deadlift- 305

Total- 790

Comment #557 - Posted by: Kelly R at July 3, 2009 2:51 PM

Outstanding weekend guys. Thank you for your efforts, you were an awesome group of instructors I learned a lot about the training and I especially like how it was broken down. That makes it easier to remember and instruct. It's definitely going to change my physical conditioning program, as soon as the soreness diminishes! Ha! Thanks Again.

Ken Pickart
LAPD SWAT

Comment #558 - Posted by: ken pickart at July 3, 2009 2:54 PM

BS 315 (PR)
SP 155
DL 335

Total = 805

Comment #559 - Posted by: David Winsinger at July 3, 2009 3:26 PM

Squat 215
Shoulder Press 115
Dead Lift 255
Total 585

Comment #560 - Posted by: Greg Burke at July 3, 2009 8:33 PM

M/39/5'6"/187

Wasted day...

BS was a PR at 300.
Couldn't do SPs with normal grip, so did dumbbell press with neutral grip - 160. 160 was TOUGH.
DL - probably 385 or so - got 405 last time, but didn't have the grip today.

Total... 845

Comment #561 - Posted by: Mike C. at July 3, 2009 10:39 PM

23.m.137.65"

as rx'd
BS: 225
SP: 140(PR)
DL: 305(PR)

Total: 670(PR)

Last Time/PR:
BS: 230(PR)
SP: 135
DL: 285

Total: 650

Comment #562 - Posted by: Francis Vu Nguyen at July 3, 2009 11:52 PM

f/26/5'1"/102

BS: 140
SP: 60
DL: 165

total: 365

this was my first CFT. good times.

Comment #563 - Posted by: libidiny at July 4, 2009 6:23 AM

M/39/197

Back Squat: 275, 300, 315(F)
Shoulder Press: 155, 175, 180 (F)
Deadlift: 315, 365 (F), 365

Total: 840 (New P.R. by 35#)

7

Comment #564 - Posted by: Red7 at July 4, 2009 3:26 PM

@thegym

BS 295# (tPR)
SP 165# (170#PR)
DL 395# (tPR)

855# TOTAL (PR 860#)

Comment #565 - Posted by: stinker [27/m/165#] at July 5, 2009 2:38 PM

(done 7/4 after a rest day)
SP: 135,155(f),145(barely),150(f)
BS: 225,250,275
DL: 225,250,275,300
Total: 720 (way short of 805 PR)
Done out of sequence by mistake and shoeless. First CFT in over a year so didn't push BS or DL to the max. Form on DL felt very strong.

Comment #566 - Posted by: Mike Scott M/42/5'10"/210 at July 5, 2009 9:58 PM

BS: 100kg
SP: 60kg
DL: 120kg

Total: 280

Reality check for me - numbers are down from 2 previous

Comment #567 - Posted by: JT at July 6, 2009 12:12 AM

Frustrated after this one. Something is wrong with my Deadlift now.

BS- 275 (tied my PR, SUPER deep)
SP- 145 (not PR)
DL- 315 (can't get anymore off of the ground... 360 PR?)

Total:
735

Still going for over 800 next time. Deadlift will get me there...

Comment #568 - Posted by: Smash (CrossFit Unbroken) at July 6, 2009 8:37 AM

"CrossFit Total"

Back squat, 1 rep - 235 past parallell or 265
Shoulder Press, 1 rep - 140
Deadlift, 1 rep - 275

Total - 650

Comment #569 - Posted by: tcash at July 6, 2009 11:36 AM

Back Squat: 405
shoulder press: 195
Dead lift: 405
total 1005

Comment #570 - Posted by: Sands at July 6, 2009 11:45 AM

Squat: 335
Sh. Pr: 155
Dead: 315

really disappointed here today. too long since last meal before workout i think...

better next time!

Comment #571 - Posted by: MikeyPaul - m/27/5.8/170 at July 6, 2009 11:51 AM

M/34/190/6'2"
Current Prior
BS: 295(pr) 275
SP: 145 145
DL: 345(pr) 315

total:785 735

Comment #572 - Posted by: Chad Bakken at July 6, 2009 12:21 PM

295+145+305=745

Comment #573 - Posted by: ecp2 at July 6, 2009 5:46 PM

m/35/5'9/174

Ran 3 800's as part of WU to fine tune route for Eva.
CFWU - 1. Superman. Burgener.
BS: 350. Think depth was good. Beverly kept me steady at bottom. Don't think core was as rigid as it should have been.
SP: 150. Felt good. Little wider grip. Make sure to keep elbows out.
DL: 385. Up pretty easy then F-2 @395 & 1 @ 390. Wheels fell off - tired?
TTL: 885
5/24:
BS: 345
SP: 145
DL: 365
TTL: 855
4/10: 350,155,390=895
1/24: 340,155,385=880
10/25: 335,145,380
8/8: 330,150,375
7/28: 325,145,375
7/9: 315,145,365
6/19: 315,145,375
4/5: 305,145,345
1/27: 295,135,365

Comment #574 - Posted by: jrm at July 6, 2009 7:20 PM

M/33/71"/180

Sq - 205 (Could have lifted about 20 more)
Pr - 85 (Failed at 95)
Dl - 245 (Max)

Total - 535

Comment #575 - Posted by: M&M at July 6, 2009 9:06 PM

F/38/132ish/5'4"
Squat-
120-130-135-145 (fail) thank God for squat racks! Got stuck at the bottom and had to bail!
Shoulder press-
70-75-80-82.43 lbs (used washers)
Deadlift-
115 X3-145x3-175-190-195 (fail)

I know I've hit a squat of 145 before-not sure if it was high or low bar. Tonights were low.
SHoulder press- PR may be 85 lbs?
Deadlift- uhhhhhhh not sure what happened. Oh well. Sprints today+ weight loss?

Comment #576 - Posted by: Camille at July 7, 2009 6:07 PM

sp- 155 pr is 160
bs- 315
dl- 365pr
total- 825

Comment #577 - Posted by: CRussell at July 7, 2009 10:50 PM

Total: 770.
BS: 275; SP: 150; DL: 345.

Prior Total PR was 750. PR's for BS and DL in Crossfit Total. SP PR=160, but am recovering from sholder injury so wasn't able to get back to it.

Comment #578 - Posted by: morisong at July 8, 2009 12:42 AM

Total: 770.
BS: 275; SP: 150; DL: 345.

Prior Crossfit Total PR was 750. These are new PR's for BS and DL in Crossfit Total. SP PR=160, but am recovering from sholder injury so wasn't able to get back to it.

Comment #579 - Posted by: morisong at July 8, 2009 12:43 AM

Posting this a week late, lost workout log for awhile.

Back Squat: 135x3/165/185/225/245 to 7/8ths depth
done on a Flex Fitness Systems rack as free weights were in use (PR+40)
Press 70/90/100/110/115 (PR=5)
Deadlift 135x3/175/215/245/275 F-couldn't lock out/265 (=)
CFT: 605 (+45)
Almost no lifting/no heavy lifting since OCT 08, but still up 8% or so. Need work on grip strength and press.

Comment #580 - Posted by: John "bur" at July 8, 2009 5:14 PM

BS 225 234 245, more ok
SP 125 135 145, no more
DL 245 265 275, no more

Fun times

Comment #581 - Posted by: thall2k at July 8, 2009 5:45 PM

"CrossFit Total"

Back squat, 1 rep - 265
Shoulder Press, 1 rep - 120
Deadlift, 1 rep - 375 (PB)

760
------------------------------------
Compare to 090524

Back squat, 1 rep - 265
Shoulder Press, 1 rep - 120
Deadlift, 1 rep - 370

755

Comment #582 - Posted by: Louis Herrera 50 70" 182 at July 8, 2009 8:48 PM

37/m/145/67

SP= 105
BS=225
DL=275

Total=605

Comment #583 - Posted by: DocO at July 9, 2009 2:18 AM

CFWU

BS: 270
SP: 135
DL: 305

CFT: 710

Comment #584 - Posted by: Erik at July 9, 2009 3:18 PM

330kg/726lbs

SQ-120kg; SP-60kg DL-150kg

Comment #585 - Posted by: Zeb G at July 10, 2009 7:49 AM

CFWUx3
back squat: 280 - tie PR (270 last time)
shoulder press: 160 - PR (155 last time)
deadlift: 410 - tie PR (405 last time)
TOTAL: 850 - PR (830 last time)

Comment #586 - Posted by: bcb373 at July 11, 2009 1:57 PM

Squat 295#
press 165#
deadlift 315# (375#-fail)

Comment #587 - Posted by: JTeets at July 11, 2009 6:46 PM

BS - 175
SP - 105
DL - 200
Total = 480

Seeing improvement on the BS.
SP is holding steady.
DL is slowly moving back up to where it used to be. Not there yet. Slowly but surely.

Comment #588 - Posted by: Augustus at July 13, 2009 8:38 AM

Back Squat: 250
Shoulder Press: 175
Dead Lift: 415
Total: 840

Comment #589 - Posted by: Kyle at July 13, 2009 9:43 AM

34 yom 204 lbs

Back Squat-355(pr) (had spotter)
Shoulder Press-205(pr)
Deadlift-435 Pr is 445


CFT: 995.....so close to 1000

Comment #590 - Posted by: kgw at July 13, 2009 9:57 AM

BS: 145,155,170
SP: 95,105,110,115(F)
DL: 145,185.205
Total: 480

All PB by 5lb.

Comment #591 - Posted by: Harpo m/42/5'7"/145lb at July 13, 2009 1:06 PM

I attended the Level 1 in Denver at the Colo. State Patrol Academy. Great weekend. Totally changed the way I crossfit by teaching me correct form and motivating me to "scale more and more often." I am practicing the skills and doing the workouts I avoided in the past. I also feel more confident telling people what I am doing and why. Thank you to all of the trainers and my classmates.

Comment #592 - Posted by: ejh at July 14, 2009 5:30 AM

29/m/190

BS: 365 (can't break this plateau)
SP: 175 (need to focus on shoulder strength)
DL: 435 (dropped significantly; haven't done DL's in a while)

felt absolutely awful today even following a rest day...should have listened to my body and stayed in bed

Comment #593 - Posted by: MoGreene at July 15, 2009 4:24 AM

26/198/6'3"

mobility warmup

didn't warmup so much this time and it felt good
BS:260 PR by 5
SP: 140 5lb improvement but tied PR
DL: 315 PR by 10
Total: 715


finished up with ladder 1-2-3-4-5 alternating between pistols and one-arm pushups

stretch

Comment #594 - Posted by: Gundy at July 15, 2009 5:15 PM

cfwu x 1 w/ 12 hspus (to foam roll) & 25 dus
working up: 5,3,2,1,1,1
bs: 105kg
sp: 65 kg
dl: 145
total:315/693

Comment #595 - Posted by: EM at July 15, 2009 5:45 PM

DL 430
SQ 405 missed 415
SP 190
1025

Comment #596 - Posted by: Rosie in Atl at July 15, 2009 6:23 PM

43 yom 204 lbs.

bs: 245 lbs.
sp: 135 lbs.
dl: 295 lbs.

(all PB)

Total: 675

Comment #597 - Posted by: Speedster at July 15, 2009 10:10 PM

Backsquat: 130kg
Shoulder press: 67,5kg
Deadlift: 140kg

Comment #598 - Posted by: Jos m/81kg/1.80m at July 16, 2009 1:58 PM

M/31/203/5'10
BS 235lbs
SP 150lbs PR
DL 350lbs
Total 735lbs PR

F/26/183/5'6
BS 125lbs PR
SP 80lbs PR
DL 185lbs
Total 390lbs PR

Comment #599 - Posted by: Brian-Tiffany at July 18, 2009 4:42 AM

back squat 395 lbs
press - no attempt
deadlift (505 lbs attempted and missed)

Comment #600 - Posted by: TROY at July 19, 2009 5:20 AM

6am
Back squat 45+90+90+50 = 275 tried 315, but couldn't do it
Press 45 + 70 = 115
Deadlift 315, maybe should have stood up a little straighter and held the shoulders back and pinched the shoulder blades, i'm out of practice on the Deadlift.

Comment #601 - Posted by: MikeT 32/6'1"/195 at July 30, 2009 4:23 AM

CROSSFIT TOTAL : 542.5
Back squat …..185
Shoulder press 110
Deadlift ….…..247.5

Comment #602 - Posted by: =AK= Smith Brothers at August 10, 2009 4:42 PM

M/27/6"/170

SP-150 (pr)
DL-365 (pr)
SQ-335 for 3 reps.

compared to 6/24/09
SP-145
DL-335
SQ-315 for reps (5 weeks post MCL sprain)

Comment #603 - Posted by: alan firth at August 24, 2009 4:48 PM


CROSSFIT TOTAL : 542.5 lbs June 29, 2009
Back squat …..185
Shoulder press 110
Deadlift ….…..247.5 (was using kilo plates)

Comment #604 - Posted by: =AK Aaron= 25/a soft 195/5'10" at September 6, 2009 5:46 PM

Hotel gym. Made use of what I had.
CFWU 3x
BS:30 reps ayt 95#
SP:3 reps at 95#
DL:5 reps at 255# (+7 at 205)

Comment #605 - Posted by: ryan 6'/32/184 at September 7, 2009 8:37 AM

Using Soloflex weight straps.

Back squat
100 F, 50, 70, 80, 90, 95, 100,120 F, 110

Shoulder press
20, 40, 50 (2x 10/10/5 straps), 50 (2x25 straps), 60, 70, 80 F, 75

Deadlift
100, 120, 140, 150, 170

Total 110+75+170=355

Will aim for 400 total over time. 130 back squat, 85 shoulder press, 185 deadlift will accomplish this.

Maybe one day I’ll get to a freeweight gym and test this out.

Comment #606 - Posted by: rlh at September 7, 2009 8:53 AM

back squat - 455lbs
shoulder press - 195lbs
deadlift - 475lbs
CFT - 1125lbs; PR!!!!!!!!! (pr by 90lbs)

Comment #607 - Posted by: jcarr at September 7, 2009 10:37 AM


28/Male/5'7"/160lbs

Old CFT = 702 in March 09
New CFT = 775 Today

BS = 265lbs (new PR - old PR was 237lbs)
SP = 145lbs (new PR - old was 140lbs)
DL = 365lbs (my PR is 375lbs)

Feeling good today!

Comment #608 - Posted by: Jamie S at September 7, 2009 12:01 PM

5 min on rower

Very weak today. Reason? Little sleep or not enough Zone blocks or both?

CFT= 840 bs=305 sp=160 dl=375

090907 CFT=840 bs=305 sp=160 dl=375
090629 CFT=935PR bs=355PR sp=185PR dl=405
080709 CFT=905 bs=335 sp=165 dl=405
080405 CFT=860 bs=305 sp=145 dl=410 PR
071128 CFT=905 bs=335 sp=165 dl=405 PR
071020 CFT=885 bs=315 sp=165 dl=405
070901 CFT=835 bs=295 sp=155 dl=385

Comment #609 - Posted by: Adam W 40/M/5'7"/172 at September 7, 2009 1:25 PM

240 bs PR
135 sp
370 dl PR

745 total

Comment #610 - Posted by: JLG m/47/165/5'10" at September 9, 2009 2:18 AM

Missed

Comment #611 - Posted by: Bphantom at September 9, 2009 5:45 AM

255 BS
170 SP (PR)
365 DL (PR)

790 PR

Comment #612 - Posted by: Rbyrn@Crossfit Myrtle Beach at September 17, 2009 6:27 AM

SP 140 (PR)
BS 265
DL 325

TOTAL 730 (PR)

Comment #613 - Posted by: mark m/24/74"/195 at September 22, 2009 4:18 PM

315+140+345 = 800

Comment #614 - Posted by: Manchild at October 13, 2009 10:19 AM

squat: 245
press: 145
deadlft 315

total 705

Comment #615 - Posted by: dcyn at January 11, 2011 9:04 AM
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