June 29, 2009
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090524.
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
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.
cool! strength day,just what we needed .
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.
Now I need to see if I can break 1000#
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?
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
Comment #7 Check out the PDF on Crossfit Total , explains the warm up for Crossfit Total.
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 :)
...and remember kids...for the burpee clap over head and in the air
I am roud of Brendan as well...keep up the ood ork.
Proud! Very, very Proud. ;)
big shout-out to the ATL level 1 trainers. thanks guys. very informative. very fun. great weekend.
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.
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
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 :-)
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?
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!
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.
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.
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.
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?
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.
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.
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~
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 email@example.com . It can be in spanish as well.
The Level 1 Cert at CO State Patrol was great. Thank you to all the trainers! The information was very well presented and organized.
Holy cow, I was just thinking about this workout not 20 minutes ago, come on to check the website, and voila!
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.
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.
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.
Press: 155 (PR)
Squat: 365 full (2nd rep)... 3rd rep 385 did't get full (PR 380)
DL: 405 (matched PR)
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!
Thanks for your words Playoff Beard...big hugs for the FRAT and of course all the crossfit community
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!
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.
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.
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
Thank you. I drank the Crossfit Koolaid. Good stuff!
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.
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....
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
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.
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!
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.
As RX'd, and all lifts would have counted in competition:
Back Squat: 295
Many questions, based on my results posted to forum. Would appreciate any input from those more experienced than I!
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.
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.
Made a little typo in the previous post: I meant Ramstein cert. :)
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.
Ahhhhh I really wanna do this. Tommorrow haas to be my rest day....Bummerz
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.
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.
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.
BS: 300 (PR)
SP: 115 (horrible for me)
DL: 365 (horrible for me)
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
5 Rounds for time:
70 lb Push jerk, 15 reps
L Pullups, 15 reps
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.
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.
BS - 365 (form sucked)
SP - 185
DL - 365
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!
DL--335 (failed @ 350 2X)
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.
1st CFT: squat - 285. shoulder - 150. deadlift - 315.
Stuck at 975
BS 365; up 10# PR
SP 165; Down 10# boo, thanks 1 arm PP
DL 445; Matched
Still Chasing 1000
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.
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
Total 695 (pr)
back squat 205 (light, go heavier next time)
shoulder press 135
bs-315 sp-185 dl-405
sp 140 (pr)
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)
BS 95 lbs (F on 115)
SP 50 lbs (F on 55)
DL 155 lbs (GREAT JOB AND FORM)
Total 300 lbs
Awesome weekend in Atlanta!
Huge thanks to - Chuck, Andy, Bobbie, Maggie, Justin and big Mike G. You guys were fantastic.
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
CFT = 516
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
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 :)
First time so all PR's.
**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!
CG E City 0700 Crew:
subbed front squats
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.
great effort on that workout. burpees and swimming would equal drowning for me i think.
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!
first time doin' the total:
BS 205 (coulda did more)
total is 590?
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.
BS - 265
SP - 145 PR
DL - 365 PR
CFT - 775 PR
CFT - 755
bodyweight - 166
**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!
bs-295 (245 with ass to heels)
dl- 345 (form started degrading after 315)
strength ratio: 5.03
BS - 200
SP - 120
DL - 256 (that's all the weight I have)
gonna try for a 925 today... we'll see how it goes.
BS - 270 - (35 lb PR)
Press - 145 (15 lb PR)
DL - 355 (20 lb PR)
Total - 770
Back Squat 315
Shoulder Press 95?
Dead Lift 295
Definitely a cause worth donating to.
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 :-)
BS@235, PP@165, DL@295 (hurt my side after golf)
Total - 695
Back Squat: 300 lbs
Shoulder Press: 125 lbs
Deadlift: 335 lbs
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
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!
CFWU- minus pu's
It was a gorgeous day so I skipped this and went for a 5k run.
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 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.
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.
Back Squat - 240 easy
Press - 95
Deadlift - 255 hard
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
Legs tired from 800's still,
Back squat: 407
Shoulder P: 275
Deadlift : 418
Will do more once I'm used to doing CrossFit.
SP: 160(f), 155
DL 365 (pr)
Squat - 365-390(PR)-405f
Press - 175-190f-190f
Dead - 435-455-465f
1020...15 lbs off my pr
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!!
BS: 305 (PR)
DL: 360 (PR)
Total = 785
BS: 295 (PR)
PP: 115 (PR, had 120 almost up but left side failed)
DL: 315 (PR)
Total = 725, no changes, sigh.
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! :-)
Great workout video from Lalanne fitness. Nice effort.
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 #120 concerns the Ramstein seminar. Also many thanks to the great staff from CrossFit Ramstein - the organization & food was top-notch!
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!
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
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.
BS - 235 pr
SP - 150
DL - 385 pr
total - 770 pr
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.
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.
CF Total 710
did 30 min as many rounds as possible
5 ring dips
21 rds + pullups +ring dips (finished situps after)
CG E City 1130 Crew:
Keep it up!
Work hard. Play Harder!
Total 803 pounds
Subbed front squat for back squat, easier on my back
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.
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!!!!!
OH Press: 155(F) 155(F)
DL: 325lbs (PR)
705lbs (up 15lbs) (PR)
BackSquat: 275 lbs
Shoulder Press: 145 lbs (clean rep)
Deadlift: 365 lbs
Total: 785lbs (PR)
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.
for deadlift on crossfit total can u sumo deadlift this or does it have to be regular? thanks in advance !
BS - 265
SP - 145
DL - 365
CFT - 775
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
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.
BS: 335 lbs. PR
SP: 175 lbs. PR
DL: 375 lbs. PR
CFT: 885 lbs. PR
old: BS: 325/ SP: 165/ DL: 315
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.
Don't have the rack necessary for high weight back squats and shoulder presses, so I substituted with higher reps at a lower weight.
3 Rounds @ 35 lbs:
20 reps back squat
8 reps of shoulder press
I'm just not strong. :( Finishing with an easy pace 5-mile run to wrap things up.
Went to an actually crossfit gym for the first time! well worth it!
1st CFT, 3rd CF WOD
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.
fs: 185 (I did front squat because the knees prefer it.)
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.
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!
Great time @ the Toronto Oly cert this weekend...
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
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.
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
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#)
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.
Dead Lift 405
Total 875 Pr
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!
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.
Officer Michael W. Odle
BS = 260
SP = 145
DL = 300
Total = 705
BS 190 (PR)
DL 185 (-20 from PR.. still haven't been able to get it up there since.. blah.)
total = 445
SP - 115 (weak - 5 less than last time)
BS - 265 (up 5)
DL - 310 (up 5)
Total = 690
PR by 10.
**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.
single leg partial squats
knee ups on ball
excited there may be another Crossfitter in Rochester, MN
Back Squat = 320lb
Shoulder Press (Standing) = 155lbs
Deadlift = 320lb
Total = 795 (up 15)
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
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!!
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)
Dang it. My Virtual Block on DT seems to be malfuntioning.
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!
BS - 245
SP - 115 (PR)
DL - 315
Total: 660. PR's in all three lifts - woo-hoo!
Still coming off IR from back injury...
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.
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.
not a pr. really struggled with SP today.. may still be tired from saturday?
Not bad to start out week two of cross fit!
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.
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.
First post. About 2 months into Crossfit....
I love Crossfit!
Training for the USAPL Nationals on July 24:
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.
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
BS - 215,225,230f (PR=225)
SP - 50kg,55kg(f),55kg=121lbs(PR=130)
DL - 150kgs,155kgs,160kgs(f)=342pr
Did FRAN for my first time today.
6:08 as rx'd
**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,
- 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.
- 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.
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!
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.
DL 230 (only have a 230# weight set)
CF Total 535
250 Kg. But not enough weights avaible in Homegym !
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.
DL:230 (We only had 230# weights. I probably could have gone no more than 15# more)
Its a working progress
1015 (pr) by 25#
press 175 (pr)
dead 450 (pr)
first time so all pr
205, 95, 275
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.
35 m 5'10" 200lbs
sqt 375 pr by 25#
sp 165 pr by 18#
dl 365 holding
pr total 43#
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
* After 15 min. I ran another mile for time.
Mile 1 5:38
Mile 2 6:38
Press: 135 (140x)
Same as last time, so i'll take it!!
bs - 245
sp - 90
dl - 110
first time ever doing crossfit
Back Squat - 315
Shoulder Press - 150
Deadlift - 405
CFT - 870
One month on crossfit tomorrow.
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.
Back squat - 245
Shoulder press - 135
Deadlift - 305 (PR)
TOTAL - 685 (PR)
Must work on the shoulders, press almost turned to jerk. Goal was 600, now set for 800.
"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.
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!
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!
~~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!
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.
Howdy all! Hope you had a good strength day. I was really pleased with most of my lifts.
67.5 press (yeah, i have those little chip plates)
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!
F/36/127/5'9" - just trying to get studly
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.
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
Back Squat: 315
Shoulder Press: 180
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!
BS - 245lb (tie PR)
SP - 135lb (PR)
DL - 265lb (PR)
Total - 645 (PR)
Warm up: 500m row: 1:44.2
Back Squat: 215x1
Shoulder Press: 140x1
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.
First time doing CFT
****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.
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
SP 175 (Down 5 from last time)
Total-480 Almost 500lb
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!
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
Additional note: I am 13lbs lighter from when I did my last 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!
X didn't feel it
Way down from PR
total 935 tied last PR
24/m/165/67 first time
BS = 190 (PR)
SP = 85
DL = 235
CFT = 510
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.
completed as rxd
Shoulder press 125
Dead lift 250
Back Squat 405 pr
Shoulder Press 215 pr
Dead Lift 325 pr
d - 31m/175
squat (high bar): 350
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: 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#)
sp 155f 150f 140
dl 325f 305
total 820 :(
Moving furniture for 3 hours before CFT probably didn't help....
run 1.25 miles
Squat 265 (PR 275)
Shoulder Press 155 (PR 155)
Deadlift 315 (PR 325)
Total 735 (PR 745)
- squats felt unstable when going below horizontal
- tweaked back on shoulder press
- got greedy and tried 335 on final deadlift
BS: 290 PR
DL: 375 PR
BS - 245
SP - 155
DL - 275
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
DL: 400 PR
squat 140kg (308#)
press 60kg (132#) - last time 70
d. lift 160kg (352#)PR
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.
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.
all my maxes went up in a month of Crossfit.
Dead Lift: 295
Press : 125
Crossfit Total: 645
First total since last August - 760.
BS - 275
SP - 165
DL - 310
Total - 750
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)
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
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.
CFT - 315. Previous PR 297.5
BS: 120 PR
DL: 140 PR
Pleased but would like to see more improvement in SP.
BS 390 (PR)
DL 365 (45 lbs off my PR)
total 950 (50 lbs off PR)
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.
W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises.
As Rx: BS 295 + SP 155 + DL 415 = 865 (intermediate).
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.
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!
1000m row 4:30
cfwu x 3
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:)
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.
FRONT squat 275
shoulder press 155
BS - 235
SP - 125
DL - 315
Total = 675
BS: 255 (pr)
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.
Pull-Ups, Burpees, Over-Head Squats
Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2,, 1
Back squat: 255
Should press: 135
Back Squat 257
Shoulder Press: 143
Squat: 375 - failed on 405
Shoulder Press - 155
Deadlift - 375
decent day, but should have rested yesterday:
Shoulder Press=55 (pr)
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.
Back Squat 240 pb+5
Shoulder Press 115 pb+5
Deadlift 325 pb+10
Back Squat 135x5, 205x1, 210 fail
Shoulder Press 45x5, 95x1, 115x1, 120 fail
Dead Lift 135x5, 255x1, 295x1
1st CFT; 3rd day doing CrossFit; have intermediate BB background
didnt make PR on any lifts except SP; never tried to max that before today.
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
BS: 255 (LAST TIME: 255)
SP: 125 (LT:120)
DL: 335 (Lt: 325)
BS: 100 (LT:95)
SP: 60 (LT:65)
DL: 145 (LT:140)
SP: 155,165,175(F). w/ injury in left shoulder
CFT = 895 PR by 35lbs(from 4/10/09)
back sq 405
shoulder press 185
DL= 315 (horrible)
total= 750 (realized I have a long way to go)
750 (255 bs, 140 sp, 355 dl)
1st CFT, but absolutely no PR's. I thought I'd be closer to 1000. I'll break it next time! Onward and upward.
1 mile run: 6:58
CFWUx3 +push ups
15 KB Swings
10 lateral box jumps (5 each side)
BS: 95kg PR (209#)
SP: 65kg PR (143#)
DL: 130kg PR(286#)
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!!!
Went easy on deadlift cause of hamstring.
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:)
Did this yesterday...weird.
Squat - 185,225,285
Press - 95,115,120(F)
Deadlift - 255,315,385
Total - 785
did saturday wod
120#dl total time 24:55 then
325 bs pr
420 dl pr
905 pr maybe I should always do two WODs/day
Back Squat- 205
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!
BS 405 (deeeeep)
SP 185 not pushing an old injury
DL 455 felt like nothin
male, 36 y/o, 68", 149#
Front Squat 225
Shoulder Press 130
Dead Lift 270
cfwu x 3
row 500 - 1:43.5
SP 145 - PR
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.
10 rounds of
135 Squat 10 reps
BS 295 PR (perfect form, ata)
SP 145 PR
DL 365 (failed at 370 which would have been a new PR)
Back squat, 225
Shoulder Press, 125
Back Squat: 325(PR)
Shoulder Press: 165(PR)
male, 36 y/o, 5'10", 160
WU - Push mowing and weedeating my yard
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!
SQ 245 260 265(F)
SP 135(F) 130 135
DL 325 340 355(F)
Front squat: 245-255(F)-255(F) Way off my PR. No idea.
Shoulder press: 155-160-165(F)
~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!
back squat - 325
sh press - 185
deadlift - 415
CFT - 925#
Buy In: Jogged to the track, about 1/2 mile, then a set of 10 pull ups
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
Cash out: Jogged back to my office
Deadlift: 360 pr
Shoulder Press: 140 pr
Squat: 255 pr
CFT: 755 pr (previous pr 710)
Just started crossfit.
BS 300 105
SP 150 50
DL 300 140
Press- 115 Sad
DL- 300 Sad
bs: 225 (failed at 235)
sp: 135 (failed at 140)
BS : 430
DL: 465 (500 PR..)
BS: 285, SP: 155, DL: 280, Total = 730
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
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
SP (standing) 145
pretty sure i can do more on DL..
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
Need some more plates could have got 320-330 on the squats
Squats - 225
Press - 155
Deadlift - 315
Total = 695
I really need to improve the squats more.
Squats - 205
Press - 145
Deadlift - 265
Total = 615
30 yom, 185 lbs
275, 150, 325
Squat = 190
Press = 75
Deadlift = 200
Total = 465
No PRs today
CFT total: 425
just getting started again...pretty pathetic.
WU: 12 minutes
BS- 135 PR
DL- 145 PR
SP- 85 PR
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.
squat 335 press 175 deadlift 435 (new PR) 945 Total
DOH! Forgot the most important part.
Body weight 216
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:
325 (new PR!)
I was happy for the new PR but it wasn't what I was focused on that much.
115 (Old PR)
125 (New PR!)
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)
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
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
My 1st CrossFit total:285+115+355=755
CFT PR+80 lbs!
"PROPS TO THA FRAT!!!"
SQ: 410 (PR)
SP : 155
SQ : 315
DL : 435
Total : 905 (PR)
Shoulder Press 75
Squat 115 (reworking squat form)
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
675 (245, 135, 295) BW = 157
365 squat. tie PR
180 press. 5 lbs under PR
465 deadlift. 10lbs over PR
1010. Finally broke 1000lbs
dl 315 pr
sp 165 pr
bs 280 pr
total 760 pr
First week of Crossfit and first total:
250 lb squat
95 lb shoulder press (I was standing, should I be sitting?)
280 lb deadlift
F / 64" / 38
Shoulder Press: 61.5
CF Total: 377 pounds, up from 355 pounds last time
1st time doing legitimate 1RM efforts, so all PRs.
Felt pretty good about this...just need to focus on perfect form more.
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.
No CFT today.
5 rounds for time of:
7 Full cleans, 105#
7 Push press, 65#
DL-395 Far from my PR of 470
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.
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...
Press: 127.5 (PR)
Deadlift: 331 (PR)
CFT: 787.5 (PR)
first time for the CFT
Surprised myself a little. PR's by a good margin on all except the SP. Sweet!
age 19 bw 190 6'4''
Press 150 pr!
Pull 365 pr!
CFT 780 pr
good workout, the squat can definitely improve
DL: 415 (pr)
PR by 5#
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
SP 160# (PR)
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.
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.
1000lbs next time!!!
BS: 350lbs (+15)
SP: 175lbs (+0)
DL: 425lbs (+5)
Back Squat 245(just learned correct form at Level 1 cert so I went lighter than usual)
270 dl (55# below PR)
total = 622
DL: 305 (pr)
First time to do this xfit total workout.. I felt good about it..
For the last 3 cfts my DLs have gone way down hill while everything else has stayed the same starting to piss me off
first xfit workout, getting back to workinig out after 3 weeks off.
Crossfit day 12 48/6"2'/195
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
Been over a year since my last CF Total.
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. :)
BS: 265 same as PR
SP: 140 PR
DL: 280 (290 PR)
BS: 155kg pr
DL: 205kg pr
= 420kg pr (924 pounds)
My shoulder is still injured.
Happy to progress.
SP 65kg (PR)
BS 110kg (PR)
DL 150kg (PR)
CFT 325kg (PR by 12.5kg)
BS- 220lbs (PR)
SP- 100lbs (PR)
DL- 255lbs (PR)
BS 300lbs (PR)
SP 165lbs (PR)
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).
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
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.
255 BS (PR)
Front squat - 185
SP - 135
DL - 315
Total = 635
BS - 205
SP - 95
DL - 275 (not pretty...)
Total - 575
Total - 545
1st time doing this WOD and 1st time max'ing out on all these exercises, so all PRs.
BS - 290 (-10)
SP - 135 (-5)
DL - 365 (-10 )
total = 790 (-25 from PR)
cft=790# I am so close to the 800 mark. Maybe next time.
900 on the money!!!
335 squat (350F)
155 shoulder press (160F)
410 deadlift (425 AAALLLLLMMMOOOSSSTTT)
i'll be hittin 1000 in no time!
175 shoulder press
125 shoulder press
225 squat (pr)
as rx'd with a ton of warm up lifts.
DL: 375 (PR)
SQ: 345 (PR)
total 865 (PR by 60)
34yom / 212lbs
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.
CF Total: 755
Squat: 275x1, 290x1, 305F
Press: 125x1, 140x1, 150F
Deadlift: 300x1, 325x1, 350F
Done at crossfit after coaching with one Danish guy.
bar x 5
65 x 5
135 x 1
150 x 1
155 x 1
bar x 5
95 x 5
135 x 3
195 x 1
205 x 1 (better form)
215 x 1 (good)
135 x 3
225 x 1
255 x 1
265 x 1
270 x fail
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.
Improved by 80 lbs from last CFT in March.
Squats are a weakness, really want to improve. Any suggestions?
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!
Press - 170 (pr)
Deadlift - 400 (pr)
Squat - 275b (pr)
Total - 845 (pr)
Male, 26, 5'7, 155lbs
I'm back after my 8 week rebuild and 6 months of silence.
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)
First CFT after first week of doing WODs. Looking forward to improving.
DL: 365 (failed 375)
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)
Pretty good day for me..
Total=695(PR) Last time i got 615
really need to improve my squat
CF Total 705
Only did SP = 155
first cft after three weeks of crossfit...really need to work on technique
BS: 265 (PR)
SP: 130 (PR)
DL: 325 (PR)
Total: 720 (PR)
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.
SP: 90 (PR)
DL: 300 (PR)
CFT: 595 (PR), up from 560
BS: 315(smith machine)
First post. Crossfit for 2 weeks.
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.
squat 230 (pr)
dead 290 (pr)
tot 640 (pr)
m 34 6' 190
Beginning third week of CF, first CFT, happy to have these benchmarks early on:
BS: 245 (smith machine)
DL: 185 (struggled)
SP 80 PR!!
This was my second crossfit workout. I now know how functionally weak I am.
Going to get 600+ next time
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.
Backsquat: 140kg (308lbs)
Shoulderpress: 67,5kg (148.5lbs)
Deadlift: 140kg (308lbs)
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)
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
Shoulder Press: 60kg
Cf total: 700
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.
275 back squat
145 push press
375 dead lift
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.
did saturday wod
120#dl total time 24:55 then
325 bs pr
420 dl pr
905 pr maybe I should always do two WODs/day
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!
Squat 365 PR by 15#
Press 165 PR by 15#
Deadlift 365 tied PR
Total 895# PR
56:38 as rx'd
55:16 w/ 15 DB swing
Total=780 Not a pr but happy with back.
Total: 580 (PR)
Back squat: 210 (PR)
Shoulder Press: 120 (tied PR)
Deadlift: 250 (PR)
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.
had to bail on 315, forgot my Rogue's.
SP-185 (almost 190)
I think I could have gotten 425 on the DL.
BS - 325
Press - 175
DL - 375
Total - 875
500m row - 1:50
No chalk, grip lost on DL.
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.
Crossfit Total: 745:
Back Squats 280
Shoulder Press 165
New PR on each lift!
back squat 345
shoulder press 205
I am the same on totals for deadlifts on sumo and conventional but what actually counts in crossfit?
21-18-15-12-9-6-3 Push Jerk (95#) & Pullups
(Day behind - as usual)
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.
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.
squat 265 (pr)
shoulder press 135
deadlift 285 (pr)
not good but it's a start
23/M 5'9 190
struggling lately need to catch up hopefully tomorrow.
total 417 these lifts are still awkward to me but i'm catching on.
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 !
BS 145kg 25kg PB
sp 77.5kg 10kg less than pb
dl 165kg 5kg PB
852.5 movin on up.....
4 rounds for time of:
Run 400 meters
35# DB swing, 20 reps
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!!!
48 m 200
Squat = 245
915 total PR!
775 Total Crushed the old one
squat 215 PR
deadlift 305 PR
total 645 PR
97.5kg, 52.5kg, 125kg = 275kg all PR
prev 262.5kg in March.
Subbed an 15K on the erg at 1:58/500m split -- about 58'
only got around to this wod today...
press: 175 (failed twice on 185...lame)
dl: 405 (barely, my hands were slipping)
how do you guys feel about belts for back support when doing deadlift?
CFT = BS + SP + DL
105 + 57.5 + 130 = 292.5
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.
Total: 715 (PR)
BS - 225
SP - 95
DL - 245
T 815 Up by 10#
USMC Company D PT
deck of cards
Thanks for the outstaning instruction and level one cert at the crossfit Marina.
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).
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
BS - 295
SP - 150
DL - 355
Total = 800
Thanks Crossfit marina for hosting our level one cert. Instruction was top notch.
1st week on the Crossfit regimen
backsquat 365 (miss)
shoulder press 175
squat 275 (pr)
pr is 765
s: 100k (back muscles quit at 110k)
dl: no dl, as I am nursing my back after 1 arm dl's!
235 bs (pr)
135 sp (pr)
330 dl (pr)
700 total (pr)
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.
BS 165 / 175(F)
CFT = 505
BSquat - 295
Press - 135
Deadlift - 395
bs- 295* try 305 got it easy just didnt touch ball
p- 175* go right to 185 next time
BS 275 (pr)
SP 145 (pr)
DL 400 (pr)
Total = 820 (pr)
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.
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
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.
Canaan B. LAPD SWAT
BS 150 (160F) = 330.69
SP 64.5 = 142.2
DL 170 = 374.79
CFT 384.5 = 847.68
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 !!
first time doing CF total
BS - 183
SP - 88
DL - 193
have yet to do this. still no squat rack. weights are too small for deadlift. weak i know. next time.
a few days late...
last time 800
SP 145 (failed on 155)
This time 825!!
DL 365 (PR)
still without the necessary equipment to max this and no gym membership.
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.
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
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
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
dl 145x5,235,325,325,325(for form, after lower back strain 3 weeks ago)
cft = 740
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)
cft = 835 4/13/09
dl 145x5,195,235,325,415,445(3/4--hip bent)
cft = 840 8/13/08
cft = 860 7/29/08
dl 145x5,195,215,235,325,415,445(3/4--didn't lock)
cft = 845 7/9/08
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)
dl 145x5,195,215,235,325,415,445f (2 inches)
cft 825. 4/5/08
cft 825 1/2/08 vs
cft=855 on 11/28/07
15 min ellip wu 18/18
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)
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
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
33 yo male 5'7" 170
BS - 155 Smith machine - power rack was occupied
SP - 115
DL - 225
Total - 495
BS - 225
SP - 145
DL - 335
Total - 705
WOD as rx'd:
Back Squat: 255 lb
Shoulder Press: 115 lb, 135 lb (fail)
Deadlift: 205 lb
Total: 575 lb
WOD as rx'd:
Back Squat: 255 lb
Shoulder Press: 115 lb, 135 lb (fail)
Deadlift: 205 lb
Total: 575 lb
P 155 (170f, 160, 170f) used protocols for total
28 male 194
back squat 235 lbs pr
shoulder press: 125 lbs pr
dead lift: 315 lbs
Back Squat- 325
Shoulder Press- 160
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.
BS 315 (PR)
Total = 805
Shoulder Press 115
Dead Lift 255
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.
this was my first CFT. good times.
Back Squat: 275, 300, 315(F)
Shoulder Press: 155, 175, 180 (F)
Deadlift: 315, 365 (F), 365
Total: 840 (New P.R. by 35#)
BS 295# (tPR)
SP 165# (170#PR)
DL 395# (tPR)
855# TOTAL (PR 860#)
(done 7/4 after a rest day)
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.
Reality check for me - numbers are down from 2 previous
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?)
Still going for over 800 next time. Deadlift will get me there...
Back squat, 1 rep - 235 past parallell or 265
Shoulder Press, 1 rep - 140
Deadlift, 1 rep - 275
Total - 650
Back Squat: 405
shoulder press: 195
Dead lift: 405
Sh. Pr: 155
really disappointed here today. too long since last meal before workout i think...
better next time!
BS: 295(pr) 275
SP: 145 145
DL: 345(pr) 315
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?
Sq - 205 (Could have lifted about 20 more)
Pr - 85 (Failed at 95)
Dl - 245 (Max)
Total - 535
120-130-135-145 (fail) thank God for squat racks! Got stuck at the bottom and had to bail!
70-75-80-82.43 lbs (used washers)
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?
sp- 155 pr is 160
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.
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.
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.
BS 225 234 245, more ok
SP 125 135 145, no more
DL 245 265 275, no more
Back squat, 1 rep - 265
Shoulder Press, 1 rep - 120
Deadlift, 1 rep - 375 (PB)
Compare to 090524
Back squat, 1 rep - 265
Shoulder Press, 1 rep - 120
Deadlift, 1 rep - 370
SQ-120kg; SP-60kg DL-150kg
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)
deadlift 315# (375#-fail)
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.
Back Squat: 250
Shoulder Press: 175
Dead Lift: 415
34 yom 204 lbs
Back Squat-355(pr) (had spotter)
Deadlift-435 Pr is 445
CFT: 995.....so close to 1000
All PB by 5lb.
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.
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
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
finished up with ladder 1-2-3-4-5 alternating between pistols and one-arm pushups
cfwu x 1 w/ 12 hspus (to foam roll) & 25 dus
working up: 5,3,2,1,1,1
sp: 65 kg
SQ 405 missed 415
43 yom 204 lbs.
bs: 245 lbs.
sp: 135 lbs.
dl: 295 lbs.
Shoulder press: 67,5kg
SP 150lbs PR
Total 735lbs PR
BS 125lbs PR
SP 80lbs PR
Total 390lbs PR
back squat 395 lbs
press - no attempt
deadlift (505 lbs attempted and missed)
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.
CROSSFIT TOTAL : 542.5
Back squat …..185
Shoulder press 110
SQ-335 for 3 reps.
compared to 6/24/09
SQ-315 for reps (5 weeks post MCL sprain)
CROSSFIT TOTAL : 542.5 lbs June 29, 2009
Back squat …..185
Shoulder press 110
Deadlift ….…..247.5 (was using kilo plates)
Hotel gym. Made use of what I had.
BS:30 reps ayt 95#
SP:3 reps at 95#
DL:5 reps at 255# (+7 at 205)
Using Soloflex weight straps.
100 F, 50, 70, 80, 90, 95, 100,120 F, 110
20, 40, 50 (2x 10/10/5 straps), 50 (2x25 straps), 60, 70, 80 F, 75
100, 120, 140, 150, 170
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.
back squat - 455lbs
shoulder press - 195lbs
deadlift - 475lbs
CFT - 1125lbs; PR!!!!!!!!! (pr by 90lbs)
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!
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
240 bs PR
370 dl PR
170 SP (PR)
365 DL (PR)
SP 140 (PR)
TOTAL 730 (PR)