My hands are not looking forward to this...my legs and core on the other hand...are! Gonna hit this one hard!

m/28/70"/170 lbs

Might need some tape for the hands on this one, maybe...it's always fun to lift heavy things :)

Just completed my first week of CrossFit. I haven't been this sore in years! Awesome! Can't wait to hit it tomorrow.

My hamstrings are still shredded from all the SDHPs I did with Fight Gone Bad and on Wednesday's workout in place of the 500 meters row. I need a rowing machine. I guess this will just keep them sore for a few more days. Maybe I will get lucky and tear another callous. Good times!

should we tap and go at the bottom or are these considered heavy deads where you pause for a second at the bottom?

Charlie, I'm almost positive you would pause, since it's not a timed exercise. Your muscles need the break!

YES! Dead Lifts!

Great Pic! Stay low and let it blow!

Is the weight on the bar Max weight for 5 sets of 5 reps?

*chanting like a teenager at a high school sporting event* ..... dead lifts..... dead lifts...... dead lifts... dead lifts....

p.s

Lorenzo Neil is the man!!!

Man, gonna have to try to make this one up on Sunday...rotten Saturday chock full of stuff from sunrise until...Sunday! Bah! And I just bought an olympic bar and plates off craigslist! I can do this one!! Eventually... sigh. Have fun hitting it hard tomorrow!

have not done 5x5 in a long time. does anyone use % of max for this wod? if you do would like to get some feed back. looking forward to hitting this heavy.

Hello all. Second day participating in Crossfit now. Quick question: How long do I rest in between sets? Any help would be greatly appreciated! Thanks again.

LO-Neal much respect!

#13 Chris Rzemieniecki

Typical rest between sets is 2-5 minutes when it comes to any of the strength days. However, it's always your call and can make it less or more to your liking. Depending on how my hands are holding up, I actually prefer less and feel i make better progress as such.
Happy heavy lifting :)

Playoff Beard
Thanks for the advice. I checked out the Paleo blog, and it is awesome to see everyone being so supportive. I am stuck using my phone for internet access in this point in time, so I was not able to figure out how to post a comment on the blog. Anyhow, I a supper stoked to have day one in the bag!

DEADLIFTS!

argh.. i'd really appreciate a reply to this guys! i wont have access to heavy weight tomorrow. what should i do instead?

well i lie, there is a bowflex at my parents house, but somehow i dont see that as a good alternative

Thanks #15. This site seriously rocks.

today was supposed to be a rest day but oh well.
135/185/205/215/225
used up all of my weights but that was probably as far as i could go because my hands were slippery and i had no chalk.

antonio
How much does that Bowflex contraption weigh? Maybe lift it?

haha, yeah i could finally get some good use out of it that way then!

ANTONIO
well maybe lift a big log or rock... Depends on what you have lying around... Be creative. Good luck!

Eric,

Have you ever considered getting gymnastic ring guards? My oly coach said he had a guy that used them b/c he had tender skin and they aren't agains USAW rules so I'm giving it the jakers golden seal of approval.

I've been thinking about getting a pair b/c my hands just recovered from Eva.

for #12: for 5 reps, 80-85% of 1RM is approximate according to:
http://www.exrx.net/Calculators/OneRepMax.html

After progressive warm-up, I'll probably shoot for 5 reps of 70%, 75%, 80%, 85%, 85% + 5-10 lbs if there's anything left.

#16 snix: You bet brother, the blog is a great forum for support and advice...get in there!

Note: My Rogue bumpers were just delivered about an hour ago...perfect timing.

m/22/6'/185

225/275/315/275/275

315 was a little sloppy on rep 4 and 5, needed to slow down a bit. I was tapping and going, I'll have to pause next time to get it off a little cleaner.

Are you supposed to get to your max on this WOD?

That's an awesome picture. Just plain cool.

wish i could try this...i only have 310 lbs at home, really cant wait to move to school in a few weeks so i have more equipment available!

Deadlift: 5-5-5-5-5-1 @225-245-265-275-295, 325 X 1RM (New PR, up from 277 - big jump)

Can't wait to do this in my garage gym with the new Rogue bumpers I just got!

Where Nico!

attention

dr sears seminar tomorrow in tustin ca. i am registered and cant make it :( anyone want to take my spot? id hate for the seat to go to waste.

I'm sooo excited i have to share this excellent news with my cf community... After about 2 some months of trying and trying I finally got a muscle up!!! not just one I got four of them (only two in a row though!!) I'm not one to brag but I can't help it with this accomplishment!!!

gotta love the deadlifts even if ya feel like hell the next morning

#24 cool site to reference. sounds like good advice i will proble go for 75-80-85-87 then depending how i did adjust last set to get 5 reps. i would predict set # 4 to be short of 5 reps.

there is a clip of Dave Tate posted in July where he talks about shoulder position and neuromuscular adaptation for oly vs. power lifting. Where do you guys think I should put my shoulders!? I can feel and understand the difference, but am I screwing my Oly lifting by going for proper power form?

I guess this kindof applies to high-bar vs low-bar back squats as well. Its possible to lift more with low-bar, but I think I may have heard that high-bar is better training for the Oly lifts?

Any and all input is greatly appreciated.

Last time doing deads really aggravated my spondylolisthesis, so I will substitute another heavy lift of some kind - suggestions?

deadlift x 5:

245
265
285
305
275

305lbs x 5 8/7/2009

Chantel...congrats on the muscle ups!!!

Olaf

#33 Chantel - congrats on the muscle up!!

I know how you feel. I got my first one last week. It's feels like such an accomplishment especially when only a few weeks ago it felt impossible.

#38 Johnathon in seattle -

Where do you workout? I could use a crossfit buddy. The affiliate gyms are out of my price range.

This is my first crossfit workout. Looking forward to switching my rugby and track workouts for this!

5*100 Kilo-need more weights...

#33 Chantel,
well done wi the m/ups ! don't worry you're not bragging,you're just sharing your excitement with people who understand exactly how you feel,every m/up's an accomplishment.

#36 Swan -
As I understand the clips I've watch from Coach Rip, the difference is all in what you're looking to accomplish. The low position shortens the lever (distance from bar to sacrum) which reduces the shear on your core - thereby allowing you to lift heavier. I guess I'd say if you're looking for max weight on the squat, put the bar low. If you're looking more for form/speed/core stability, then go with the high bar. Either way, try both.

Active Warmup:
5 mins elliptical and
45lbs bar for form of 15 Deads, 10 cleans, 10 squats, 10 OHsquats

5 x 5:
225, 245, 265, 275, 302

max reps on the way back down:
1x275, 1x265, 4x245, 8x225, 13x135

Worked on my pullup kip a little bit to finish out the hour.

Legs are shot - woohoo!

M/41/195/5'11"

WU
row 500
15 OH squat
15 abmat situp
12 bar dip
DL 133x5, 177x5

DL 5-5-5-5-5
188
199
210
221
232

Thumbs hurt. Hook Grip. Ow.

m/44/185

300 x 5sets

Am I the only person struggling to get out of bed due to the soreness in my core area brought on by L pull ups.. AwesomeWOD can't wait!!!! Anyone near Lafayette Louisiana? The gym where i've trained for the last 3 months just relocated..exceeds budget to travel to train.. Thank goodness for this site! Keeping me sane for the past week!!

First post.
M/36/6'1"/209lbs
in a state of rehab for RC/neck sprain/tennis and golfer's elbow...taking it easy after a month of no exercise(other than honeymoon activities)
Bar warm up
95 x 5
135 x 5
185 x 5
200 x 5 and stopped before hurting myself again.

100/120/140/160/200

*sigh* week one of CrossFit and I'm already finding that all the gyms in the DC area are either under-equipped or overpriced.

225-250 (back stiff on left side for three days)
225X15

bw 165

subbed deadlifts (5-3-1)
330x5
375x3
420x5

M/37/6/87kg

315#s x 5

could have gone higher...but was happy with this

m/32/5'9"/170

245
265
275
285
315

255, 280, 300, 300, 300

Ran 2 miles
2x25 kettlebell
300 jumpropes
3x10 CFWU

205#

TRX 3 exercises

5x
199
243
265
276
287

#33 Chantel: CONGRATS!

----------------------------------------------

M/47/66"/135

ALL 295#.

PS: Lt. M - You are gonna be a MONSTER!

KALSU FOBBITT

145
155
165(old 3-rep PR)
170PR
175PR!
hooray! i've been sick and tired and stuff so i took a week off and man.. pretty sure it helped!! :)

This pic is one of those pics that is gonna have to be my desktop background for a while.

221, 271, 291, 307, 317

as rx'd

275lb

Cross Fit Folks,

I've been at this since last Sunday. I'm 43 and in pretty good shape. However, I would say this is the most fun I've had working out since I 'had to'.

I've not been able to straighten my arms from the L pullups. Thanks!

Blessings

Andy

#30 Nate
I'm so jealous you have the rogue equipment, trying to talk my gyms owner into puttin the rogue warrior package behind our gym for crossfit, so fingers crossed.

One more thing: Our HS weight program involves the Hex Bar Dead Lift. Is there a major difference in the glute/ham area by doing the Hex and/or the reg Dead lift?

Thanks

315x5

140kg

Deadlift 5-5-5-5-5 reps

X fit WU x2 with 40 lbs.
20 GHD situps

today all with hook grip!
1. 245lbs
2. 245lbs
3. 245lbs
4. 255lbs
5. 260lbs
total weight 1250lbs
last time with mixed grip
1. 225
2. 225
3. 235
4. 245
5. 250
total weight 1180lbs

A little rough after "fight gone bad" yesterday.
8x135 warmup
5x225
5x235
5x245
5x245
5x245

Superset with flatbench
8x135
8x185
10x225
8x225
7x225
8x160(incline using 80lb dumbbells)
7x160(same)

2 sets of 10 ring pullups

185
225
225
225
245

based on only having 300# in the garage, and previous max of 3x300, was shooting for 5x285 for 4th set. Got that, then attempted 5x300. Pulled it TEN times. So stoked. Which means calculated 1RM of ~400# !!!!

Guess it's time to buy more weights.

Mike, 39
VaBeach
CFBD:13May09

30 minute run
dead lift 5-5-5-5-5
275-315-315-315-315
felt ok thismorning... 2nd day of FRAT Paleo Challenge!

Power Snatch 5x3. 85-85-85-85-85
Power Clean & Jerk 5x3. 105-105-105-105
Deadlift 5x5. 225-225-225-225-225

Focusing on form and consistency. What a great lifting day. I feel energized and excited.

F/16/5'8"/135
165-170-175-175-175

F/51/5'6"/135
155-165-170-175-175

M/50/5'11"/170
240-240-240-240-240

m/26/210/70"

315x5
405x5
435x5
445x5
465x3(pr)

m/24yrs/229lbs

I've been biking 22-40 miles a day, which is killin' the crotchel region...any remedies for that?

225lbs X 5
315lbs X 5
405lbs X 5
425lbs X 5
445lbs X 5 ruff!! Grip was becoming an issue.

I started light, because it had been a while since my last deadlifting experience. I'm sure I'll be feelin' it tomorrow.

I LOVE THE PAIN!!! BRING IT ON!!

No demo video for standard deadlift?

31/m/196

225
225
255
275
285 barely

Deads:been following Rippetoe's "Starting Strength".

95x2setsx5reps
135x1setx5reps
185x1setx3reps
210x1setx2reps
230x1setx5reps

ran 1 mile-did not time myself, but didn't feel like "turtle speed" today.

Back Squat: 185x20 reps...THAT WAS HARD!

#33 chantel

Congratulations. You should be proud. It took me 7 months to finally get a muscle up. Only two months is outstanding.

On another topic, I had my first "Globo Gym" attack the other day when we were doing the L pull-up and rope climb workout. I was doing the L pull-ups and subbing rope pull-ups in our small town gym when this guy from the big city, here on a day pass, got really pissed at me for taking too much time in the same spot. I explained I was being timed and would be done shortly, but I got the whole lecture on how it is normally done in a gym. I didn't say it, but I have been working out in gyms since before he was born. Anyway, after I finished, I apologized to him for the interruption of his workout and tried to explain about crossfit. But, he wasn't hearing it and just told me if that is all I'm going to do, I should just go outside and use a tree limb.

I must have been motivated by his anger, as I ended up with a 3 1/2 minute PR on my scaled WOD.

34/F/5'10"/158

Felt good today – weights felt light!

242
257 PR
265 PR
280 PR
285 PR

Finished 30 pounds over my previous 5-rep PR back in February (although I haven’t tried a serious 5RM for over a year)

Working most on technique, full stop and reset between each rep:

225-245-245-265-245

Back felt good

M/20/185lb
Deadlift 225 warm up (10)
295x5 (four sets)
305x5 (fifth set)
Felt good finished with some rows and Kipping pull-ups.

M/63/195- Still rehabbing low back- For time:
45 lb Deadlift & Bench Press 15-15-15-15-15 reps
6:06

Kevin C
way to handle what was I'm sure a very frustrating situation with class. Unfortunatly the guy who was hastling you will more that likely spend the rest of his days believing that he is indeed a physically fit human being. SAD

5 x 225 (light)
5 x 275
5 x 315 (good start weight with light warm up)
5 x 335
5 x 340
then
3 x 350

25/M/73"/225
Deadlift
5-5-5-5-5

135x5
225x5
275x5
315x5
335x5
Felt good! Back might be a little sore tomorrow. Need to work on my form. You guys are awesome! Thanks for all the motivation!!

m/26/5'8"/140#

275
285
295
305 (pr)
315x3 (matches 3RM pr)
295

DL 5 x 5;

Warm up:
135 x 5
205 X 5

1. 305
2. 320
3. 320
4. 320
5. 320

Cool Down; 3 x 10 pullups.

Good form...good start to get ready for the winter meets.

f/24/5'2/118

Warm up: Tabata wallball 20lbs

1.115
2.135
3.145
4.135
5.135

I did this WOD at a regular gym today and i dont think you can use chalk or slam the weights around so i stayed at 135. Im pretty happy.

1.5k running + DT
15,12,9@20kg
12,9,6@40kg
9,6,3@60kg
as warm up

DL
5x100kg
5x110kg
5x120kg
3x140kg
5x100kg

cursing myself for forgetting the chalk...

maxed at 110kg

43/M/205

185
215
225
245
265

Chalk!

315
315
275
295
295

M 37 6' 165#
warm-up
135 x 10
185 x 5

Workout
225 x 5
245 x 5
265 x 5
275 x 5
295 x 3 (f)

Cool down 185 x10

all weight in kg's:

150, 160, 170, 180(396.8lbs PR!!!), 170

I'm pretty stoked about these numbers. A year ago my 1RM was 181.5kg (400lb) and today I rep'd it for 5!!! AND my running times are still getting better. Sub 6:00 minute mile and my last 1RM DL was 200kg...

There is only one way to become fit...

CrosFit.

as rx'd:

315
325
335
335
345

form ok i guess, i really need to go to a cert.

as rx'd:

315
325
335
335
345

form ok i guess, i really need to go to a cert.

m/30/6'3/200

Warmed up with 135x10, 185x5, and 225x5.

275
295
295
295
295

After my last set I felt like I could have gone up to 315, but decided to save that for another day.

35/M/165#/6'0"

CFWUx3

WOD: DL 5-5-5-5-5

325 x5
325 x5
325 x5
325 x5
325 x5

M/23/187/5'10

225
245
275
280
285

I was initially starting at 275#, however, I was concerned with my form as I got into reps 4 and 5 as my back was starting to round, so I decided to stop early. The sets were broken up with minimal rest in between, about 2 minutes per set.

135/185/205/205/185/135/135

my grip was my biggest problem. Any suggestions?

#71 Mike: CFBD=CrossFit Base Date? (Like PEBD?)

That is totally awesome! Sorry, but I am just going to have to plagiarize that acronym...(next time, throw a "TM" next to it)

:)

FOBBITT OUT!

Way to go Chantel! Keep up the good work.

warm up: 20 pushups, 10 squats, 5x45, 5x135, 5x225

5x275
5x295
4x315
5x295
5x295
5x305

Definitely would like to see this in the mid 3's to 4.

Did 5x5 full squat clean and jerk
107 all sets. Killer

Chantel # 33

Well done on your muscle ups. I can't even do a pull-up yet, sooooo happy for you.

Kevin C # 79

Glad you got your wod finished and a pr, great.

M/43/6'0"/175
185
205
225
245
265

very happy with:
150 #
150
155
160 (very difficult)
155

I looked back...in Aug. '07 my one lift DL max was 105#

warmed up on stationary bike

135x5
225x5
270x5
295x5
310 failed- didnt have any left

225*5
245*5
275*5
275*5
275*5

Light load, still a little sore from this last week. Man do I love deadlifts though!

Deadlift 5x225, 295, 345, 395, 460, 405

275
295 (regripped after 4th rep)
305 (all clean)
315 (FAIL - 4 reps completed, regripped after 3rd rep)
295 (regripped after 4th rep)

Biggest limitation was grip. I don't know if regripping is considered "breaking" the set (probably is), but I've noted it above. Good news tho - I was able to keep good form w/ straight back on almost all reps.

m/215/30

225
245
274
295
305

340 x 5 at max

Can anyone tell me if I need to be a member of an affiliate to compete in meets, and if I don't where I would to look up info for them?

Forgot my straps
5x5x120 kg.
Short breaks.
Form bit off after big week in Tokyo

225
245
255
265
275
Felt good.

135 - wu
185 - wu
205
215
225
245
255

38M/5'10"/167#

W/U: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; 1 set of 16 reps on each of the following - 45# OHS; GHDSU; 25# back ext.; ring dips; strict pull-ups.

As Rx: 225-295-345-355-295.

C/D: PNF of hamstrings; static stretching of quads; handstand hold (each hand on its own 8# med ball), seconds held 3-3-8-4-7.

New 5RM PR at 355# by 40#. Rounded lumb on last rep at 355# so took it easy on the last set.

95
105
125
135
145

225,275,315,350,365

m/41/158

Did Fran instead...

5:20 PR

M/27/150/5'6"

CFWU X3

135
185
205
225
275 (was recently my 1 rep max!)

looking for feed back:

always wondering what weight to start at. After over a year of crossfit I came up with the following:

5 x 5 shoot for: 75%-80%-85%-88%-88% of max
5 x 3 shoot for: 80%-85%-90%-93%-93%
7 x 1 shoot for: 77%-87%-92%-98%-100%-110%-95%

I would love to hear from people with experience what they think.

#115 I'd also like to know. There is an affiliate near but I can't afford to train there. Plus I have a free gym membership with work and they have a lot of good equipment for CF and they don't mind our style of training.

I would LOVE to compete!!!!!

cfwu x 3 (+90 pushups)

had to save a little for today's backpacking trip

135
225
245
265
225

M/24/150/5'11"

CFWU (sans Samson) x3

225-245-245-225-235

First time ding this WOD w/ bumper plates. Gotta love the CU Boulder Rec Center. Used Dave Tates advice and leaned back putting my shoulders behind the bar, as well as dropping the bar and quickly resetting for each rep (no eccentric portion). Still went light though since I have not been the most diligent crossfitter lately. Low back is still a little sore from my first 14er on Tuesday and a 155lb PR on the clean and jerk on Thursday. Hoping for a metcon tomorrow!!

Big hangover. Lots of DROM stretches, lots of DL warmup. Don't know when I last did 5x

185
225
235
245
255

Can definitely go heavier. Making it to the gym was the goal this morning, (cue Borat voice) "Great success!"

25/m/5'11"/206ish
Double overhand, dead stop on every rep.
315-325-335-345-355

After first time doing the official xfit warmup (more like a workout) started with 120 then went up by 10 each set finishing at 160 as rxd(dont have a whole lot of weights)

M/6'/180

225
245
265
285 (3 reps then felt slight tweak, stop.)

Baseball playoff weekend. Skipped beer gardens this afternoon to do WOD. Will make up for it later in afternoon and while watching UFC 101 tonight.

Wonder what BJ Penn is bringing after getting schooled by GSP.

CFWU/DL
45 x 5
135 x 3
165 x 3

5RM:
185-185-185-185-185
last 2 reps of each set were very hard
When I was done, somebody asked me if I was a powerlifter -tee hee

skills- 75#: squat cleans/ clean and jerks/ push jerks/ handstands/ parallette L-sits

after chatting with fellow CFers at CF-LKN, thought I'd give their posted WOD, the 300, a whirl. Yeah, just like that, "mmmm, I guess I could try that"

My time was a sloth like 28 minutes, but I just wanted to finish. It was quite a feeling of achievement when I was done :)

3x5 Power cleans @115
3x5 Power snatches @115
5x5 deadlift @265

m/35/6' 225 lbs.
315,335,345,355,365

tbear
m/13/ 5'5 125 lbs
135,145,155,165,175,205x1

Deadlift "Wod"

330
330
352
396 4 reps struggled
407 Re-grouped and focused.

Good workout!!

m/38/76/200

275
295
315 (3)
275
295

After having done so many WODs of 1-1-1-1-1, I definitely overestimated how much weight I'd be able to do with 5-5-5-5-5. I found the middle ground though.

WU: 135 x 10, 225 x 5
315 x 5
405 x 3 (definitely an overestimation)
385 x 5 (max, totally spent after this one)
365 x 5
370 x 5

My 1RM was 485 a few months back. I thought I had lost alot of strength with these numbers, but maybe not. I guess we'll see on the next 1-1-1-1-1 WOD.

315
315
315
315
315

30/m/5'11"/200

315x5
335x5
355x5
375x5
395x5

m/38/152/5'7"

225
245
265
285
265

Back after a couple weeks away.

Warm up sets:
110# x 5
175# x 4
220# x 3

265# x 5
265# x 5
265# x 5
265# x 5

Then I stopped. I could have tackled the last set, but I decided to call it a day. No point whacking my back on my first WOD after a layoff - and besides: I have a different kind of WOD scheduled with the missus this evening. (Nudge nudge, wink wink.)

WOD: CrossFit Addiction Kennesaw GA. Christine scaled. 3 rounds 500m row, BWDL 130, 21 box jumps. time 16.42

135-155-175-195-195

335
335x4 - not feeling it today
315
315x4 hand starting to rip called it day.

#33~ WAY TO GO GIRL!!

#131~ 1. great deads girl! 2. Super effort taking on the extra "300" credit!

#80~Laura, great to see your post- and of course fantastic PR for you today-congrats!

Re: the radio interview--

It'll be interesting to see how CF affects his on-field performance and if any big name players see CF's benefit for conditioning and GPP...he did say something about getting LT (LaDainian Tomlinson, I'm guessing) to start coming to CF SoCal with him soon. Did anyone else catch that he's opening a gym next month in the SD area? Like most of you on here I've got no doubts about CF's efficacy, but I'm all for anything that'll boost the public perception of CF and help shut up all the T-Nation and IGX guys who think it's useless for "real" athletes.

At Crossfit Unbroken

5 x 275
5 x 315
5 x 335
3 x 345
1 x 345

Form is getting much better, thanks Matt!

175-195-200-195-195

These felt good. Form felt good. Worked on some squats after and then played around with some dumbbell work for fun.

Strong lil Pony- you're back posting! Are you still in NC tomorrow?????

Erin

Did FGB from 09-08-04

Wall-ball (only 6# available) 31-31-30
SDHP (30#) 25-24-24
Box Jump (18" bench) 18-20-21
Push-press (45#) 19-16-14
Row 13-11-11

23/m/180
275-295-315-315-335(form suffered)

5 rep max for first 3 sets. My back started to round at the end of the third, so I dropped 50lbs for the last two sets.

275
275
275
225
225

m/30/5'11"/180

As rx'd

315, 335, 345, 355, 365 lbs

M/31/185

275
295
315
335
365

m/40/6'0"/192

5@ 225
3@ 275 (f)
5@ 225
5@ 225
5@ 225

Not sue where I was last time, but I felt like I should have been able to do much more than I did.

where do i find the prescribed weight for female WOD'S as well as time comparisons for affiliate WOD's, besides the records kept in our local box.

borrowed from crossfit football:

95# thrusters, 1 minute
1 minute rest
30# ball slams, 1 minute
1 minute rest
1pood KB swings, 1 minute
1 minute rest
burpees, 1 minute
2 minutes rest
Repeat cycle above

190, 210, 230, 260, 290

With neighbor Bob. To my shock and horror, I discovered that my barbell actually weighs 30 lbs instead of the advertised 35, so all my home numbers for the last 2 years have been 5 lbs wrong. Ouch.

Plates: 45, 45+35, 45+25, 45, 45+10

m/35/67"/165

215
235
255
275
295

Loved this one!

195-205-215-225-235
left some in the tank

m/38/72"/238

245
265
295
315
335
f/37/110

25lbs X 5

Can I get some help???

What is the Crossfit DEFINITION of what a "firebreather" is?

Thanks

Decided to do a Starting Strength-ish day. Have been skipping strength days lately.

Squat

115x5x3

DL

155x3
165x3
175x3
185x3
185x3

Push press

65x5x3

Felt sluggish and unfocused-everything felt heavy. Not my best day. Oh well, regroup for tomorrow I guess!

280,300,320,330,350(3,f)

five by five deadlift. 315, 365, 385, 335, 335. Back was fatigued from doing this two days ago at 315 for five across. Bench press five by five 185,195,205,205,205.

GOT MY FIRST RING MUSCLE-UP!!! Yesssss.... caught it on tape!

255 x 5
255 x 5
255 x 5
255 x 5
295 x 1 - then fail

Not sure why I tried 295 I wasn't really feeling it and the gym was unbelievably muggy. I couldn't hold the bar to save my life.

m/32/6'6/244

23/m/6'0/175lbs

Round 1: 225
Round 2: 275
Round 3: 295
Round 4: 300
Round 5: 315

225X5 315x5
275X5 325x5
285x5 335x5
295x5 345x5-Dizzy
305x5 355x5-More Dizzy

Started too light... hate it when that happens.

225,245,255,245,235

finished w/ bench press 3x5: 235,230,225 (competing in my gym's "fitness challenge" so felt like I needed to brush up on my BP

This is my first WOD, after learning about Crossfit last week. I didn't want to over do it my first time out but I think I can up the intensity next time this workout comes back. I hadn't done a deadlift since highschool so I wasn't sure what weight to start at.

m/39/5'8"/177

Warmup
2 rounds of 10 reps
squats
pushups
situps
dips
pullups

DL
135x5
155x5
185x5
185x5
195x4
200x1

In retrospect I probably could have started at 185. Anyway crossfit rocks. I enjoyed the challange.

225
245
265
285
315

M/47/71in/200

As Rx'd.

5 x 300 lbs.

m/26/183/5'11"

275x5
295x5
315x5
315x5
315x5

135x5
225x5
235x5
245x5
255x5
255x5
260x5
forgot during workout if it was 5 or 7 sets of 5, so...went for the 7 reps?

Irishrhino- word, bro, I know people answered your Q. I remember specifically one of the answers was Jason Kalipa. But maybe you wanted more than just an example of a firebreather.

It's not so much a person but a feeling that person develops, and finds within and it is revealed during a WOD. When I am exhausted, feel like I have bitten off WAY more than I could chew, there is a part of me that is defiant and makes me get off my knees and back to push ups, take my hands off my thighs, and pick up the bar, not just to tough out the WOD and finish it ( like I did today, merely to say I had done the 300)but to grit my teeth, set my jaw, and fix my gaze and finish that WOD like my life depended on it. Like my daughter was trapped and I had to, by god, get to her and I would kill anyone foolish enough to be in my path. A warrior. CrossFitters who can turn it on like that are generally considered firebreathers. The push, the drive, the will- not just to finish, but to give your absolute all and CRUSH a workout, not have it crush them.

I may have crappy met-con times for the most part when compared to others, but I still taste that fire when I do my absolute best to destroy a previous time and finish a sopping, soggy mess on the floor, limp but full of pride.

Hope that helps.

snix- welcome to Paleo. You will feel sooooo good (well, once you get over the hump of sugar cravings)

Giddy-up!

Franiel- that's awesome. I'm so happy for you, bro! Keep it UP- you are doing SO WELL :) screw dat pizza, you don't need it, lookit you!

HOLY CRAP. . .I didn't know Khalipa answered that.

Pony Thank you,. . . I thought maybe it was more of a performance thing. Like, who has the best times etc. . . .I need to look back and see how Jason answered that. Jason, thanks man.

Thanka again!!!!!!!!!!!!!!!!!!!!!!!!!1

Tim(irishrhino)

m/15/110/5'6"
as rx'd
115
135
155
185
185

225, 245, 255, 255, 265. Should be more. Felt weak. Awesome posts above!

m/32/190

405
405
410
410
410

200,210,220,230,240,250

3 sets:
mixed grip pullups
ski squats

4 mile run

ugh... down for the count.
did a ring inversion with little strtching. rupture my right bicep, and watched it curl up my arm. i really hope physical therapy can get me back on my cf routine.

ill concentrate on legs in down time.

remember stretch stretch stretch

315
325
335
345
355

245,275,295,315,,325(F 3rd rep)

M/43/185/5'9"
As Rx'd @ 255

33m/5'10"/191#
305 all roiunds

First time posting WOD so here goes:

255x5
275x5
295x5
315x5
335x2

Strong lil' Pony
thanks for the warm welcome! Today I feel good, just tired from the wod. Tomorrow will be the real test... As we are aving dinner with friends, and fresh homemade pie is always served. I WILL be strong though!

45
45
45
45
55

f/28/115/5'6"

Just learning how to do all these types of workouts.

100 SDLHP
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
100 sit ups
50 ball crunches
50 sidebends
300 jump rope
18:43

285
305
315
325
335

CG E City Crew
posting Separately
Todays warm Up:
ASYMCA Little Creek, VA 5 Mile Mud Run!
m/44/5'11/200-54:49
WOD:305,320x4
f/41/5'8/125-53:45
WOD:75x5
Marathoner wife continues to embrace Crossfit!

275 x4
265 x4
255 x5
275 x5
285 x5

185x5
225x5
225x5
275x5
305x5

M/22/5'5/173
as rx'd
5x5
315-315-325-335-350
should have gone heavier, had a good bit more in the tank. paused every rep on the floor for a sec

245-275-295-305-310

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Deadlift 95lbs x 5-5 135lbs x 5 205lbs x 3 225lbs x 2.

Deadlift
235lbs x 5
245lbs x 5
255lbs x 5
265lbs x 5
275lbs x 5
3 minutes rest per set
Foam roll after
Compared to 080716: +20lbs on last set

Howdy all! Hey Strong Lil Pony - just a shout out to say that you always motivate me to push harder and try to be better tomorrow than I was today - thanks for keeping up the energy and giving us all a clear picture of what it means to be a FIREBREATHER! Btw, what is the 300? (I know I should NOT ask this).
Anywho, today's wod went great for me! Deadlift is one of the lifts I love, but I struggle with conventional since I converted from the pl world and we sumo deadlifted. All things aside, my numbers were . . .
135 x 5
155 x 5
175 x 5
195 x 5
205 x 5
had more in me so I pulled 225 x 3
Felt great! haven't had a strong deadlift day in a long time, so this was a welcome strength day for me.
Hope you all are doing well - take care and have a wonderful weekend!
Scrat
f/37/127/5'9"

275x5
295x5
315x5
335x5
335x5
rep 225x21

First ever Crossfit workout.

Spent all day pulling weeds in the garden. Came inside looked at the workout and thought "OH @#*!"

Went and did it anyway. Good stuff.

Started off with a 400 for time to warm up and then hit the deadlifts. Looking forward to adding strength to boost the numbers, but I'll take today's results for starters.

5x5 Deads
285.295.305.300.285

#33- That's so exciting! Good for you:)
DL 135-140-145-150-150..only did 145 once before and 150 was a PR so that felt good today.

F/115/5/

23/M/164

CFWUx3

205(broken)
135
185
185
185
185

Coming off several days of not feeling well, and thus no WODs.

405
425
435
445
445(f)

CFWU

5 x 225
5 x 245
5 x 255
5 x 275
2 x 285 (2 times, then failed)

37/m/185/6' - working on form still.

CFWUx3

135
135
135
185
185

Worked on form - concerned about hurting back. Working on form and strength since surgery:

135
135

27/f/145/5'1"

CFWUx3 - minus PUs

135
135
135
185
185

135
225
275
295
315

No straps, wraps, or belt. Only chalk. Felt pretty good.

Just watched the Tate video. Pathetic.

315,315,315,315,315

4 minutes per set.
slight twinge in right trap/neck.

265, 265, 265, 265, 265

f/39/173/5'11
deadlifts 5x 5 reps
165-175-185-195-205(old 1 rep max)

225
315
315
365x2
315

29/m/184

Back squat, 3 x 5 @ 210
Rack pulls from just above the knee, 2-2-2 @ 405-435-455
GH raises, 1 x 10
Reverse hypers on GHD, 1 x 10

M/21/5'10"/163
old max before crossfit...295
WOD
220x5
235x5
250x5
270x5
280x5

still felt good decided to do 10lbs more till i couldnt.

290x5
300x5
310x5
320x1
330x1 ( new max and wasnt fresh, feeling good)

As Rx'd

130, 190, 200, 220, 270

Started doing he crossfit warm up as describe in the FAQ section. 8 reps except 2 for chinups and 5 for dips.

Like an idiot I forgot that the gym closes earlier on saturday. Instead, I did cindy. Got 10 rounds.

225, 245, 255, 255, 255

irishrhino- er, no Khalipa didn't *answer* your question, he WAS the answer someone provided to you. Sorry for the misunderstanding.

Scrat- Thanks! I have been meaning to email you that I am impressed by you and your #s. Nice work girlie.

in8girl- My family has my been wonderfully monopolizing my time- yay/boo. It has been 3.5 years since I spent time with them (since I split up with their brother) and its like old times. We have been having a fantastic time, just like we used to. My sis in law is as kooky as I am! We are giggling like little girls at a sleep over. It seems silly now that I didn't keep in touch with them. Funny how divorce can do that.

So the moral of the story is = I will be returning to NC. And soon!

265
275
285
295
305

Mark: 225/235/245/255/265

Theresa: 185/195/205/210/215

Full Snatch 5X3 95-115-115-115-115
Full Clean & Jerk 5X3 115-135-135-135-135

Deadlift 225-275-275-295-300

Scrat- here's the 300:
25 pull-ups
50 deadlifts - 135#
50 push-ups
50 box jumps - 24" box
50 "floor wipers" - 135#
50 clean and press - 36#
25 pull-ups

(for a total of 300 reps)
@ CF-LKN they subbed ab-mat situps for the floor wipers, and KBswings for the Cl&P. I have to toot my own horn and say that I was the only one who did full OH (american) KBS. I saw people doing russian swings and thought, "bump that. If I'm doing this, it's all the way up" Ditto for halfsies on the push-ups. I did chest to deck. BAM. And I have been hungry all day long LOL

Finger is still a little messed up, so I subbed 5x5 shoulder press.

85-95-105-110-115(f)

Power Snatch, sets of 3

80#
85#
90#
95#
105#

Power Clean & Jerk, sets of 3

115#
135#
140#
I wanted to do five sets but the muscles I pulled in my back and chest while deadlifting earlier in the week were really bothering me so I moved on to the deadlift.

Deadlift, set of five.

225#

I attempted 295#, which normally would be easy, but those muscle pulls were like fire. Decided to give it a rest.

m/42//163/6'

225, 275, 295, 305, 315X3

27/m/185

225
245
255
265
270

m/27/6'4/226

225-245-275-295-225 (shins hurt like a mofo)

M/30/218/6'4"
185, 175, 175, 175, 175

I think my technique still needs a ton of improvement. While I work on that, lighter loads.

M/24/5'9"/190

DEADLIFTS 5X5

CFWU x 3

225x5
245x5
255x5
265x4 Lost grip
260x3 Lost grip

Lower back wasnt feeling this WOD.

DO WORK!!!

First:
Power Snatch 5x3:
115-125-125-135-135
Power Clean & Jerk 5x3:
155 for all sets

Then DL as Rx'd:
225-245-255-260-275

Set down and reset position after every rep today, as well as keeping pronated grip for deadlifts to work on grip strength (since that's my limiting factor). It's amazing what a difference an alternated grip can make as i know i can easily DL more than this 5 times using it.
Kept rest times between sets and exercises minimal, roughly a minute each if that.

as rx'd

365-365-315-315-315

D
@29's

235
255
275
295 X 1 then fail
275

This is the first time I've done DL's in this format. Only been doing Crossfit for 6 weeks. Supplements my BJJ/MMA well. 28M/5'11/195
5x 225, 5x 245, 5x265, 5x 306, 5x306- The first x306 was sloppy so I did it again. Afterwards 315 x2, 375 x1, 405 x1 (PR). Love this stuff and this site! Ya'll have fun!

43/168

As rx'd:

160
185
215
240
260

290x1
310x1

315 x 3 warmup

445 x1 another HUGE PR! Up from 430

315 x 5
365 x 5
375 x 5

Granville Island Brewing Hefeweizen x 1 and counting!

Pretty brutal PT yesterday, 6-7 km run with 6 x football field sprints... me and my big mouth hahaha

Go Navy!

AM---Hiked to the top of Table Rock (SC)elevation=3,425ft

PM---WOD
225
315
315
335
350

M/29/6'4"/202

245
275
295
315
345 fail on #5

Not the best progression--I've never done sets of 5 before, so I underestimated my potential max.

CFWUx3x15

DL: 185x5x5

185
185
195
195
195

225
245
295
305
315

95
105
135
135
135

Can anyone tell me if I need to be a member of an affiliate to compete in meets, and if I don't where I would to look up info for them?

34/M/6'00/180

5x255
5x295
5x335
5x355
1x365 (f@2)

Relatively pleased with results - Had nothing left on rep 2 of last set. Looking for 425 on the next 1RM.

1000m row
cfwu x 3
DL- 10 x 135
5 x 205/225/235/235/240

135/185/225/225/275(2)225(3)
60 L-Pull ups (6x10)
Tried double-unders today. Need to adjust rope.
M/39/5'11/165

135
205
255
275
295

135,145,155,165,175

M/39/150

5 sets of 5 w/ 315

39/5'11"/195
USAF

305 X 5
315 X 5
335 X 5
350 X 5
355 X 5

29/180
195
205
225
275 regripping after 2nd rep last rep one inch from complete.
265 "

225
275
285
295
315

m/37/5'8/188

Warmed up with 135x5

185
225
245
275
can not #5

Warm-up 135 x 5

185 x 5
205 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Followed By:
20 minutes of
8 pullups
20 situps
10 135# cleans

5 rounds

M/23/175/6'4"

5x225
5x245
5x275
2x295 - 3x225
5x225

released after every rep.

as Rx'd

100kg
105
110
115
120kg

CF endurance in AM (Swim 750)
Afternoon Tabata Chins 6-2-2-1-1-1-1-1
Evening WOD
WU ROM; Skill work – Handstand holds
WOD
Deads 45x10
5x5 135;185;195;205;215

FS 210x3, 11.5"box, BS 210x15, 13"box, clean n climb WOD 3 rft 14.40. First of each 3 climbs was legless. My cleans are noticeably more efficient - a couple of the pulls were 'too effective'. Thankful I finally figured out how to wait until the bar was in the pockets for 2nd pull

225 235 240 245 255

m did 95 115 120 125 130

293
313
313
313
333

On vacation rafting in OR. Could not do the WOD. Pulled 100 burpees out of the Hopper deck.

6:37 (PR)

Old PR was 8:54

Hey Strong Lil Pony - thanks for the reply! Dang after that workout I'd say you have earned the right to eat all day long! Dadgum - and a really sick and twisted part of me can't wait to give it a try! Just downloaded tomorrow's wod - tabata. Yikers. Looks like it's gonna be a good day! Thanks again! I will let you know when I get the cahonies (spell check?) to try it! Take care!
Scrat

As Rx'd
215
225
255
275
285

3 rds HPC @ 135, 5 reps

28/m/70"/173 lbs
Training for Ironman so i don't go too heavy and just focus on form for these tpes of workouts.

Warmup:
Bike
3 sets:
12 pushups
12 dips
16 lunges
8 pullups

Deadlift 5-5-5-5-5 reps (five sets)
Weights used: 135, 205, 215, 225, 135

179/229/249/269/279

Flirted with a tweaked lower back at 249, but finished workout without missing a rep. Might have been going a little fast on that third set.

m/40/5'4"/138

135
185
225
255 x 2 (form was failing)
205
205

29/m/65"/156lbs.

155,175,185,205,225

Sean:

135,155,175,185,205

Ashley:

55,55,65,75,85

225 X 5 X 5

Didn't have a spot to dump, so stayed light

First in the late afternoon, I got my first 2 ring muscle-ups! :)

Then in the evening, I did this before the DeadLifts:

Power Snatch 5 sets of 3 reps
95, 105, 115, 115, 125
Power Clean & Push Jerk 5 sets of 3 reps
125, 125, 135, 135, 135

Then the DeadLifts:

225, 275,

315
(at this point, I knew I was pushing it but went for it again...),

315 Failed
(4 reps and pulled my right hamstring pretty bad between the 3rd and 4th rep...),

225, 225

I could still feel my right hamstring pulling in the 225s at the end... It was a pretty good pull... It should go away after a nights rest though... it wasn't too bad. At least I was doing it WITHOUT a weight belt this time!

"PROPS TO THA FRAT!!!"

Franiel

P.S. I feel stronger on the Paleo diet already! What a comeback after yesterday when I caved in on my cravings...

as rx'd

225-275-295-300-300

almost got to 500...next time.

worked up to 495 single....
as rx'd
404-405-365-365-365

315
365
365
375
385

110kg
120kg
130kg
140kg
145kg

140
145
145
145
140

275-295-305-315-325-335 (did an extra one on accident)

Felt really good to do that kind of weight. Worked with J. Need to work on coaching cues, especially for beginning lifters.

Set 1: 110kg (242lbs)
Set 2: 110kg (242lbs)
Set 3: 110kg (242lbs)
Set 4: 110kg (242lbs)
Set 5: 110kg (242lbs)

m22/196/98kg

Shoveled dirt and lifted heavy rocks all day...I figure that counts.

I switched hands on the shoveling to ensure I hit both sides. Me and my son made it a competition to see if we could load the truck faster each time we went back for more dirt.

Good times...

2.5 mile run
then 5 x 5 Cleans
115#
had sore back
then
20 k's to e's

133 lbs
177 lbs
199 lbs
221 lbs
243 lbs

M/35/183

5 x 245 (all I had at home...)

24/m/175

315
335
335
345
350 (1x1x1x1x1) had to put it down each time

135-205-235-255-285

235
255
275
285
285

M/34/6'/175

Deadlifts - 5 5 5 5 5

155
185
205
210
220

M/35/185

135
225
245
275
295

M/33/160

135
225
245
275
275

245 X 5 for 5 rnds.

have always done straight led deadlift but got out my strength training book to do deadlift proper. went light to get form...
warmed up w/ set of 10 @55#
65-75-85-95-100

been doing crossfit for 3wks now...definetly starting to notice change in my body. woohoo!

f/36/5'6"/156
have always done straight leg deadlifts. got out my strength training book to do deadlift proper. went light to get form.
warmed up w/ set of 10 @55#
65-75-85-95-100

been doing crossfit about 3wks. now...definetly starting to notice difference in my body. woohoo!

age 19 bw 170
280/285/290/295/300 (fail on 3rd rep)

Dead lifts 3-3-3-3-3
135 / 145 / 155 / 165 / 175

pr=195 coming back slowly after injury

CF Boston baseline WOD
500m row
40 squats
30 sit ups
20 push ups
10 pull ups
6:38

275#

295
325
345 sumo
345
295 sumo

sumo's will take a while to get used to.

did demmil dl two sets 20 at 205 after finished.

WU: KB swings, snatches, 135# DL x 10, 225# DL x 5

WOD: 275# x 5 x 5

34/m/160

205
215
225
235
235

m/32/6-1/185
255/275/275/275/275

30 yom, 185 lbs

245, 275, 275, 275, 275

M/33/165

225, 245, 245, 245, 245

F/27/135

115, 115, 115, 115, 115

first time deadlift total workout in 36 months
175x3
185x1
195x1
m/46/5'9"/198

Done after "Tabata Something Else"

225
235
245
255
265

Missed this WOD due to traveling. Next time it comes up I'll shoot for 80-85% of 395# assuming that 1RM doesn't change between now and then

325,335,345,355,365

Missed WOD but did 8mile hike: Forgotten Meadows in Mountain Loop Hwy.

275x5
295x5
315x5
335x3 failed 4th rep then 315x2
295x5

warmup walk 3.5 minutes run 1.5 minutes on treadmill then dl 135x10 and 225x2

WOD D/L 5-5-5-5-5
130k x 5, !
had to stop there while i was still warming up,back went ,had felt a twinge since the back squats last wk , but thought it was ok,obviously not !stupidly did singles to confirm at 135k and 140k,mmmm, yeh ,definitely f&*%$£d !
soooooo pissed off ! could only do upper body stuff after,b/p,weighted pull-ups,weighted dips,hoblin about like fat tony ,who's gettin a hip replacement ! will do this as soon as heals up as d/l is a fav !

275-285-285x4-280-275
135x2-140-145-150 then 175x1PR

I couldn't get past 3 reps at 275 today. I kept pinching a nerve in my left shoulder that made my grip let loose.

So instead I did 30 95# snatches for time. 6:02

25 y/o male 5ft9 200lbs

deadlifts for time. 5x5x5x5x5 @ 275# in 4min 31sec with the crossfit warm up before hand.

M/58/6-2/208
185x5
235x5
255x5
265x5
270x5 (PR)

345 5x5, then 5 200m runs with equal rest times

135-185-185-185-185
I need to work on my form, i put too much back into it and not enough legs.

225,245,255,265,275(f)
limiting factor was my sweaty palms
1 rep max is 335 (so 80-85% = 265ish)

225
245
255
265
255

275 5x5

CFWU w/ OHS, BS-135-225-315x3
DLx5:135,225,315

355-385-405(PR)-395,365x5

couldn't quite lockout last rep on 405 and 395 sets. Previous 5rep PR was 390 at BW of 188#.

then a low intensity CFFB, 1min on, 1min rest for reps of:
115# thruster,20# ball slam, row, burpee:
16,30,24,16

later,
b
m/32/5'8-1/2"/168

255
255
255
255
265

in kg

60
70
75
70
60

m/40/200

225 (should have started higher)
245
265
280
300 (PR on single rep max is 315)

225x5
275x5
315x5
335x5
295x1 cashed

m/24/204

110
132
154
176 PR for 5 rep max
176

275, 305, 325, 335, 355(f), 315

male, 37 y/o, 149#, 68"

CFWU
WOD
135, 155, 175, 195, 215

as rx'd

315 x 5
365 x 5
385 x 5
405 x 5
425 x 5

(Back feeling a bit tender. Backed off for the last 2 sets)
140kg
155kg
165kg
160kg
140kg

Finished with 405x5. Just started with CFit. I love it but big difference with the clean grip. Definitely need some work there

6'3 /200/30 yrs

maxed out at 225lbs

Ran a trail race yesterday and deadlifted today ahhh the legs feel good.

255
275
285
305
295 - went down to 295 in the interest of form

250x5 265x5 275x5 285x5 285x5

5x5x225

First time DL. Start low work on form

2xCFWU

160
160
170
180
180

Bench Press

5x135
5x155
5x165
5x175

M/6'1/205
221/265/265/265/309
Forgot chalk!!!! Still loved it!!

Mark
225,235,245,255,265

Theresa
185,195,205,210,215

M/189/35/5'10"
255/255/255/275/275(6)

F/122/37/5'5"
155/155/165/165/185(3)

275 295(3, forgot to use alt. grip) 295 300. Stopped after 4 rounds cause I was tired from 75 min. ultimate frisbee.

As rx'd

cfwu x 3
245x5
255x5
265x5
265x5
275x5

First workout after a week off felt great

215-215-215-215-215

135 x 5
225 x 5
275 x 5
305 x 5
325 x 5

m/30/5'10/205

225
245
275
295
305

Cycle 54.8 K, in 2:09:00, includes 9.33 K Hill Time Trial in 31:33 and hill intervals. Avg = 25.3 Kmh, Max = 71.
Then DL WOD
CFWU2, BWU with 45lb, DL WU at 135x10,185x5
Kept it light due to first strength WOD back after competition week.

225-225-225-225-225

Deadlift 5-5-5-5-5 reps

185
205
225
245
275x1x2
225x3

205, 215, 225, 235, 245

Didn't feel too bad afterwards either ... does that mean maybe I should add a bit more next time?

155x5
165x5
175x5
185x5
195x5

205
225
245
265
275

CFWU

225x5
225x5
225x5
225x5
225x5 (power grip)

32/m/185

225
275
285
295
315

365 x1

155
175
195
215
235

245 x 3

next time can start a little closer to max wt.

35/M/6'/195
82ABN - Iraq

225
275
295
300
315

M/31/6'3"/205

205... still coming back from a back injury.

255-285-305-315(4)-x
something hurt, form was bad so I stopped.
DRR 5k day prior 23:43

f/26/5'9/136

135, 145, 155, 165, 185 (fx5), 175

wigged out on 5th round. Shouldn't have tried such a big jump.

m/260/5'10"

275 x5
315 x5
315 x5
335 x5
365 x2

First time I have done dead lifts in 2 or 3 years. Feel like my arm want to fall out of their sockets.

3 reps: Maximum 135 kg (297 lbs)

115x5
125x5
135x5
145x5
155x5
165xfail
165x5

44/m/5'9"/165

185-225-225-225-225

m/40/67"/186#

wu x 3
20" box jumps x 5
5 double unders
10 pushups
10 situps
10 squats
10 pvc shoulder presses

dead lifts
wu 95 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

skill

5 muscle up progressions
8 ring dips

RX: 225,245,275,295,315. Fouled after lift # 4, Rd # 5.

M/5'10"/161

135-165-165-185-185

m/26/172/70''

275-295-315-335-355(PR)-365(f)

Bob: 95-115-135-150-160(PR, bad form)

Jess: 95-115-120-125-130

we were a bit rushed at the end because the gym staff didn't give us our 5 minute warning

m/26/165

275
290
315
315
330

Performed this WOD on Monday, 8/10/09

5 X 225
5 X 245
3 X 5 X 255

as rx'd:

100; 110; 120; 125; 130kg

as rx'ed
245
275
315
315
325

275-295-295-295-295

Felt good today. I finally feel like I'm making progress in the deadlift.

Jakers #22,

I've found some gymnastics training wraps that work pretty well.

http://www.ten-o.com/xq/asp/deptId.233/PAGE.1/ID.637/qx/product.htm

I've used for > 2 months now and have the following report:

1. no major tears at all, even in heavier pullups workouts
2. I sweat....a lot and really test them
3. no need to tape anymore (save $ & hassle)
4. no using chalk (probably helps avoid tears)
5. I don't have to goto work with my hands looking like they fell into a meat grinder
6. They're only $10/pair

I don't work for the above company nor do I have any vested interest. Just did some web searching and made a few phone calls.

225lb x 5
235lb x 5
245lb x 5
255lb x 5
265lb x 5

I felt ambitious today so I went for a new deadlift PR following the workout and was able to successfully deadlift 405lb at last! (Old PR 355lb)

39m/6/185

325.330.335.355.365

225, 245, 265, 285, 295

155-185-225-245-265

Light overhead squats to work on form and hips, not enough hip/glute drive at the beginning of pull.

Followed it up with the power clean workout from a few days ago, 7 rounds.

m/23/6'3/225

365-375-385-395-405

m/45/5'10''/218 third week in crossfit
270x5
290x5
310x5
330x3x1x1
300x5

225, 250, 265, 275, 280

135x10
185
225
275
300
315

M/38/5'10"/185

Warmup
1 Mile run

185 x 5
255 x 5
305 X 5
349 x 5
369 x 1

225lb x 5
235lb x 5
245lb x 5
255lb x 5
265lb x 5

CFWU X 3

225 x 5
275 x 5
275 x 5
275 x 5
275 x 5

m/39/158
275/295/315/330/345

28/M/142

155-185-225-255-275(PR)

I had to do the 275 set as singles with about 2 -3 seconds rest between to dry my hands. I need to start carrying chalk on the road with me.

49/m/190

315/335/355/365/375

225/275/285/295(3-1-1)

one last set of 245 with perfect form as back-off set.

yet to do, still need proper plates

225, 235, 245, 255, 265. I am still getting used to doing deadlifts. I feel like I can go heavier, but I want to keep building for next time.

29m/5'8''/175

34yom / 206lbs

Deadlift 5-5-5-5-5 reps

185
235
255
255
255

Barely made the last set. Felt like my form is improving on these. Still would like to learnt he hook grip.

185-205-210-210-210
+ 10 ring dips between each set.

255/275/295/315/335

235-255-275-295-315

form felt great... heavier next time

195
205
215
225
235

225 235 235 235 235

315-325-340-350-365

M/24/182

As Rx'd:
309 X 5
319 X 5
353 X 5
363 X 1
309 X 5
309 X 5

225/275/225/200/200

225 x 5 x 5

f/30/140/5'8"

95-115-135-155-155 lbs

m/48/178

Selective stretching

Needed to keep the loads low because of my lower back problem. Did the following deadlift metcon instead:

Five rounds for time:
Deadlifts, 275 lbs, 5 reps, 0:18/0:24/0:34/0:52/0:42
Burpees, 10 reps, 0:24/0:27/0:28/0:30/0:27
Total 5:07 (PR)

Selective stretching

Totally destroyed my old PR of 5:40 set on 081215. Felt very strong. Although I hate burpees, they are getting a little bit easier.

135
225
245
265 - 2-2-1 - hands were slipping
225

Josiah 240-275-285-290-295 not quite a pr
Julie 115 125 130 135 145 PR!!!

225 fail
205
215
220
225

225/250/275/315/325

28/m/78kg

100-120-130-140-150 (kg)

135
205
255
255
255

315
365
385
405
415

225
275
285
295
315 lost grip on 5th rep

265-315-325-315-315

CFWU

DL's:
10x- 40,40
5x- 45,45,50,50,55,55,60,55

WOD - 227/ 277/ 277/ 257/ 257

m/23/145/5'7

first time doing this, still perfecting the deadlift, could go heavier in the future but good form to start:

115
135
155
175
185

first time doing this, still perfecting deadlift, could go heavier next time but good form on the start

115
135
155
175
185

135
155
185
205
225

275 (~80% MR) all rds, rushed the sets, and could have gone a bit heavier

m/31/6/200

225
275
295
315
335

Probably should have gone to 350 yet, but back was feeling really tight.

Subbed Power Cleans
Kgs:
68×5
80×5
84×5
88×3
84×4

Technique is bad due to lack of shoulder flexibility.

M/31/5'9"/152

Used a combination of metric/imperial weights, so numbers look funny:

271
288
281
271
221

DL x 5

255lb
275lb
285lb
290lb
295lb

m/26/222/6'3''

225lb
225lb
245lb
245lb
245lb

felt good but i chickened out on that last set, was gonna go up.

pretty weak sauce compared to the rest up here.
still new and training hard. will get better:)

135
155
185
205
225

getting sore already! yah!

m/211/34/6"0

warmed up thoroughly, then put 335# on.

5-5

felt a twinge in my back on the second set. Not taking any chances on re-injury, so I called it a day.

225-275-315(Old PR)-335(PR)-345(fail only 3 reps)

felt real strong. 20 minutes after had low back (good) soreness.

185
225
245
275
295

happy with this..never did deads until CF.

5 sets at 225

225 lbs
295
305
315
325

225
255
275
285
295

245
275
275
295
315

225-245-265-285-305

last 2 rnds were kind of poor. Full ROM, but rnd 4 was 2 straight, followed by 3 single reps (only to re-grip). rnd 5 was 5 singles ~5 secs between each lift

20/m/155/5'8

225
255
275
295
315

225, 245, 245, 245, 265

@thegym

245
275
295
315
325

m/35/5'9/175
CFWU - 2. Running a little late. Superman. No Burgener.
305,315,325,335,345
Tech not bad. Good job keeping chest up. Little bit too much lower back on last set. Stay on heels. Drag weight up thighs.
7/08: 275,295,315,325,335

M/33/5'9/210

As Rx'd

205 x 5
225 x 5
245 x 5
265 x 5
275 x 5 (ripped both hands on last rep, grip sucks)

225-315-335-365-365

135 lbs. As RX'd. 6'7" 217lb M 26.

--just working on form and not hurting myself b/c i have a fight this weekend.

255
305
345
365x4
365

185 lbs

M/32/170/5'9"

WU 185#

225#
230#
235#
240#
245#

all sets of 5 reps in pounds

225
235
245
255
265

Deadlift 5-5-5-5-5 reps

225-230-235-240-245

NOTE: Start @ 245 next time.

Deadlift 5-5-5-5-5 reps

225-235-245-255-260(f) got 4 had to rest and do the 5th rep on last set.

225,245,255,265,275x4 (left grip failed...set bar down for a few seconds then did rep #5)

Deadlift 5-5-5-5-5 reps

F/45y/62"/136# JULIA
115, 115, 95, 95, 95

M/40y/68"/158# GEORGE
185, 215, 225, 235, 245

M/25/195/6'1"
312-312-312-312-342

WOD - 227/ 227/ 277/ 277/ 257

cfwu x3 (bar dips)

as rxed

225x5
275x5
295x5
315x4
335x3

27M 6'5" 215#

m/28/6'2"/174

as Rx'd

225x5x5

(done 8/10 after FGB yesterday)
5x185,205,225,245,275 (PR for overall WOD)

Was feeling good so decided to try for new PR and got it at 340#!

300
315
315
320
320

Jeff @ work
345-365-395-395-415

CFWUx3
DL: 5 x 145,165,175,185,195

crossfit balitmore's WOD: 13 rounds of the following:
5 PU
5 ring dips
15 abmat situps

in 30 minutes
my abs were completely destroyed after the L-pullup workout, definitely my weak link in the wod.

135
225
275
225
225

could of done more but wanted to prevent injury as always.

275
295
315
315
315

275
295
315
315
315

28/6'3"/255#

1. CFWUx2
2. WOD:
5x [135, 185, 225, 245, 265, 265, 275]
3. Biked @ 175W+ for 20 minutes

Next time I do more than 1 rep of dead-lift, I have to increase the weight. This was too easy compared to my recent PR for DL (395#).

M/35/6'/205#

Warm up 1/4 mile run and 140 x 10 DL

190 x 5
220 x 5
230 x 5
240 x 5
240 x 5 (reverse grip w/rt hand)
250 x 5 (reverse grip w/rt hand)

Found that a reverse grip on my right hand was much better/stronger. Will do DL that way from now on. It made 250 feel easier than 240, can't wait to do 1 rep max

225-245-245-245-225

m/160/5-8/36

20090813 1400hrs
WOD090808: DL 5 x 5
WU with 5 x 135lbs, 3 x 227.5lbs
then:
5 x 317.5
5 x 327.5
5 x 337.5
5 x 347.5
5 x 317.5

135
185
225
225
225

huge improvement over before I started crossfit. I think I was doing 135 before.

CFWU
warm-up sets of 45/95/135/185/205
225/225/225/225/225

Did this followed by 4x800 row

185, 225, 245, 265, 285
Last time I did 1 rep max I hit 317#.

385 5x5 Just right for me

23/195/6'

bw 257 :(
5x5x275, sumo stance to change things up a bit.
knees still bothering me, otherwise would have done 295 or 315.

M/40/195/6'

275,295,315,315,295

5x95,135,185,225,275,315

23.m.135.65"

as rx'd
275, 275, 275, 275, 275(PR)

WU
225/5; 240/5; 255/5; 270/5; 300/5
M/48/190#/72"

100kg-100kg-100kg-100kg-100kg

Subbed 5k pack run (10kilos). 23:02mins

70kg
80kg
90kg
100kg
110kg(pr)

275, 295, 305, 315, 325x1

WOD D/L 5-5-5-5-5
140k,140k,142.5k,145k,150k.
just made it up the day,back still not completely healed ,so still didnae go all out,all with overhand grip.also did snatch halting d/l's and rdl's and b/p.

115-125-135-135-135

Still new to the lift, focused on form.

CFWUx3
5x45, 5x135, 5x225 warmup
275-275-275-275-275 had to re-grip for last rep on 4th and 5th set
10x225, 10x95 left arm DL, 10x95 right arm DL warmdown

Matt: 5x45, 5x65 warmup
5x95, 5x105, 5x110, 5x110, 5x110

as rx'd on 8/15/09

315, 345, 365, 370 PR, 335

135, 225, 275, 275, 275

repeated this wod, then did a few singles...

135x5
145x5
155x5
165x5
175x5
185x1
195xfail
195x1
200xfail
200xfail

225/315/375/385/405 x3

C2 500 meters 2:04 then 9 tabata rounds 20:10

CFWU
5 x 5 deadlifts
WU 70 kg x 10 (154)
1. 90 (198)
2. 120 (264)
3. 120 (264)
4. 120 (264)
5. 130 (280lbs)

225
240
255
270
285
which is
10 lbs
off of
my pr.

m/29/6'/168

have been putting of dl's cause i don't have the proper weight set up (largest plate 25lb so bar doesn't sit high enough). did wod anyways but took it easy w/ weight. right after max push press wod.

200
200
200
200
200

m/178cm/90kg/33y
kg - lbs
100 - 220
110 - 242
120 - 264
120

Rd1: 135
Rd2: 155
Rd3: 185
Rd4: 205
Rd5: 225

Warm up with 135
5x185
5x195
5x205
5x215
5x225

41m/6'3"/206

CFWU x2 (w/o back ext.)

135 x 7
185 x 5
205 x 5
225 x 5
245 x 5 (regripped after 4)
255 x 5 (PR)(regripped after 3 & 4)

2 to 2.5 minutes between sets

Felt good, might have been able to go higher. We'll see what tomorrow morning feels like. Still learning; first time trying this after reading/watching Starting Strength, which was a big help. Will start at 225# next time after warmup set. Wondering what my 1RM is, but trying to get the form right with lighter weights while working up to a true max.

165X5
155X5
145X5
135X5
125X5
reverse order
lotsa practice at lower weights
had minor grip issues because of towel PU yesterday

225
245
275
295
315

CFWUx3
275-275-295-295-275

205x5
210x5
215x5
220x5
225x5

CFWU x 3, 135 x 10, 225 x 5

255 x 5, 275 x 5, 285 x 5, 295 x 5, 305 x 5

Can go a lot heavier with these.

In kgs.

90 + 8 pull-ups
100 + 6 pull-ups
110 + 4 pull-ups
120 + 5 pull-ups
120 + 6 pull-ups

M/190/33

275-5
295-5
315-5
335-5
345-5

250

225,275,315,365,400

135-225-245-275-295

275
280
285
290
295x2
the last set didn't feel right so I stopped early hopefully there's no injury

done on 9/1 @ crossfit madtown

5x5 snatch width, hook grip DL. Ended @ 115 kilos

44/m/164

280
290
300
310 x 3,2
290

10 off PR, go back down starting at 270

29/m/185

315, 325, 335, 345, 355

31/m/156/5'6"
355
355
365
375
385(F) - only 3 reps

275
295 (regripped after 4th rep)
305 (all clean)
315 (FAIL - 4 reps completed, regripped after 3rd rep)
295 (regripped after 4th rep)

Biggest limitation was grip. I don't know if regripping is considered "breaking" the set (probably is), but I've noted it above. Good news tho - I was able to keep good form w/ straight back on almost all reps.

M/27/6"/168

225x5,275x5,295x5,315x5,335x3

then did a 1:38 500M on the C2.

my 1RM PR is 385

42/6'2/185

225*5
245*5
275*5
285*5
295*5

135,185,235,285,335,355(pr)

215,325,345,345(F),325

F, 31yrs, 5'9", 213lbs

115
125
135
150
160

Mom
65
75
85
95
105

5x135,185,205,255,285

Long way from the 445 of yore, but, hey, back is better. 5 mins jump rope wu.

255 all sets