September 7, 2009

Monday 090907

"CrossFit Total"

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

Post total to comments.

Compare to 090629.

PortlandAllenFtLeonardWood090906-th.jpg

Enlarge image

CrossFit Certification Seminars: CrossFit H.E.L. Portland OR, CrossFit FX Allen TX, US ARMY Ft. Leonard Wood MO


Dr. Barry Sears CrossFit Presentation Part 5, CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at September 7, 2009 8:54 AM
Comments

ugh gym closed. more metcon!

Comment #1 - Posted by: jeglit (m/37/6'4"/220) at September 6, 2009 4:55 PM

Sweet, perfect holiday WOD.

Comment #2 - Posted by: Rich P at September 6, 2009 5:05 PM

I'm sooo close to 600.. Just need 2 or 3 pounds and I'm there.. I'd have a party of I could get my press over 98#.

Comment #3 - Posted by: AllisonNYC_CrossFit Obsession_24/5'2/126 at September 6, 2009 5:14 PM

Since yesterdays wod is perfect for the track Monday as the gym is closed...

Today did Mr Joshua
5 round:
400m Run
30 unanch/butterfly sit ups
15 DL, 170#
= 24:56, PR and 5# up on DL

Happy Labor Day everyone!
Erin

Comment #4 - Posted by: in8girl at September 6, 2009 5:16 PM

M/51/163
The zone pt 5, yes I agree 100%. Eating right is the answer. Now all we need is to have someone crack the code on how to out preform someone 1/2 your age doing LINDA.
AARP

Comment #5 - Posted by: CAV at September 6, 2009 5:17 PM

please guys is this your maximum on each excersise and just one rep max?

Comment #6 - Posted by: john at September 6, 2009 5:22 PM

how do we do this one

Comment #7 - Posted by: john at September 6, 2009 5:25 PM

#6,7, john, click on the crossfit total link at the top of the page, 3 goes on each ex. to reach your max ,after warming up.

Comment #8 - Posted by: Pedro Barrera,Scotland at September 6, 2009 5:32 PM

i pulled my lower back bad about a month ago maxing on dead (yes my fault, poor form).

any good recommendations for some rehab movements?

Comment #9 - Posted by: USC MIDN at September 6, 2009 6:04 PM

dang I might have to skip this one, going spearfishing in the morning and don't think any gym will be open when I get back on labor day!

Tommorrows wod:
Amrap in one day of the following:
Hold breath and dive as deep as you can as long as you can wearing fins and snorkel in search of big legal fish to shoot.

Post fish to comments, WOOOO!

Comment #10 - Posted by: John23/5'7/166# at September 6, 2009 6:15 PM

#6&7-

Do a generic warmup, then do a few squat warmup sets then 3 attempts to establish a one rep max for squat. Repeat for press and deadlift.

For example, if you think your squat 1RM is about 300lbs based on past experiences, maybe do 135x5, 225x3, and 250x2 as a warmup, then try to go 275-295-305 for your 1RM sets.

Comment #11 - Posted by: Eric at September 6, 2009 6:15 PM

Have to be honest... didnt really care for this set... not to question coach, but dont really think should do CFT after a WOD of 1-1-1-1-1-1-1 snatch and a few sprints and burpees.

oh well, will still do it and take the rest and then be back for some more.. and more

Comment #12 - Posted by: joe at September 6, 2009 6:17 PM

#9
My best recommendation is stay off it for a few days, and then work it out by doing cardio and non weight bearing activities. Don't push yourself cause you don't want to fry your back for the rest of your life. I gave myself a week after feeling awesome to really start pushing my back again and i actually triggered it so i laid off it a little and i am starting to work my way back up. I will warn you, it took me a month to actually work my strength back up. It sucks, but always warm up, stretch, and after you are done...always stretch.

PS I am not a doctor or am acting as one, but my best overall recommendation is listen to your body, if it says OUCH....it is going to hurt later!

Comment #13 - Posted by: OFQ-MD at September 6, 2009 6:19 PM

#9

my recommendation is to go to a physio and get them to give you the exercises. While I and many others have had plenty of injuries to my lower back and know how to diagnose and fix it, there's no substitute to getting the diagnosis and advice from a qualified professional

good luck

Comment #14 - Posted by: nick in sydney m/37/6ft/183 at September 6, 2009 6:42 PM

what a 3 set!!!
C&J and a TOTAL!!! Best week ever.

I choose to forget all about the running burpee suckfest!

Comment #15 - Posted by: klowe at September 6, 2009 7:32 PM

Is it ok to wrap you knees and use a weight belt?

My shoulder is a tweaked a bit so im going to take the shoulder press very lightly.


Comment #16 - Posted by: Pounder at September 6, 2009 7:55 PM

its been a while. looking forward to my progress.

Comment #17 - Posted by: kevenator at September 6, 2009 8:30 PM

Miranda that has to be the best concentration curl that I have ever seen... nice work lady... haahahaha.

Comment #18 - Posted by: john Brown at September 6, 2009 9:27 PM

Guess I'm the first one this morning

26/m/6'3/225

Squat 190
Shoulder Press 105 BLAH!
Deadlift 220

Great way to wake up in the morning...the sun actually rose in southern Iraq this morning, as opposed to just appearing at 4am like most mornings

Comment #19 - Posted by: ArmorJoe83 at September 6, 2009 9:31 PM

DL 170kgs 374#
SP 85kgs 187#
BS 110kgs 242#

Toal: 365 803#

Comment #20 - Posted by: Rookie - Crossfit Gold Coast at September 6, 2009 9:33 PM

looking forward to this - first CFT sine my recent 6 week Strength Bias. Am hopeful of a min gain of 5% up to potentially 10% if all goes well

Comment #21 - Posted by: nick in sydney m/37/6ft/183 at September 6, 2009 9:53 PM

LEVEL 1 CERTIFICATION: CROSSFIT FX TX (ALLEN, TEXAS)

We had the pleasure of learning from a host of amazing trainers. Pat and Chuck led the class flawlessly, it seemed, and the "ninja support" were all professional and effective. Thank you to Mike G, Joe, Mary and our friends Lance and Crystal.

It was a great first step and we look forward to learning and tweaking. You guys were the best. Even the fifth fittest woman in the world picked up a few new tricks.

CrossFit Chronicles: The Smith Family
CrossFitChron.com

Comment #22 - Posted by: Lindsey and Webster Smith at September 6, 2009 10:09 PM

31/f/228/5'7"

3 rounds of:

Shoulder Press 45 lbs
Back Squat 45/65/85/95 (actually did 4 rounds of this and changed the weight each time)
Deadlift 95 lbs

... and just to see if I could do it, 5 reps deadlift 115 lbs. :)

Comment #23 - Posted by: Phoenix at September 6, 2009 10:12 PM

As Rx'd
BS - 110kg
SP - 75kg
DL - 150kg

Comment #24 - Posted by: Lloydy - Crossfit Gold Coast at September 6, 2009 10:23 PM

Squat- 280
Press- 150
Deadlift- 340

Total- 770

Comment #25 - Posted by: Whit at September 6, 2009 10:39 PM

DNC
L knee aching DJD acting up

Comment #26 - Posted by: Pete In Sun City at September 6, 2009 10:54 PM

Who cares what you did today if it wasn't the prescribed workout. Stick to commenting on the WODs.

CP- 26/m/183/67"

Squat- 500
DL- 405
Press- 175

Total- 1080

EW- 27/m/205/69"

Squat- 545
DL- 485
Press- 205

total- 1235

Crossfit Hard as Fack!

Comment #27 - Posted by: Cornelius at September 6, 2009 11:39 PM

Level One Certification in Portland!

The Certification this labor day weekend was awesome thanks to the trainers and other attendees. I've learned a lot of things during this weekend and as they say you never really know if you can do it until you try and teach it. This was an awesome experience and although my legs are completely trashed it was more than worth it.

If there is anything I'd like to see added if it were possible (which would probably mean the cert would require more time) is I wish we could have a little more time helping to correct others with the help of the trainers... again that may also be what practicing after the cert is for!

Thanks again to the trainers, Todd, Andre, Jesse, Nadia, and all the other coaches! You guys were great!

Comment #28 - Posted by: Amanda at September 7, 2009 12:01 AM

Hey all,

Just finished yesterdays WOD:

Total time = 23:21 (didn't do the jumps on the burpees though)

Just a quick note, lately I have been lacking motivation for anything but have been sticking to Crossfit because it is the only thing I actually enjoy. The WOD that I just finished was just what I needed to boost myself and get back into things. There really isn't enough I can do to thank Crossfit.

Comment #29 - Posted by: Noobston at September 7, 2009 12:26 AM

#9

I second those who say see a good doctor. Also, don't neglect simple rest...it won't heal if you keep aggravating it. I pulled my back doing deadlift a long time ago...it took a while to heal to get back to where I could do them again. Working on shoulder rehab currently, and have probably been my own worst enemy, trying to do to much too soon. Don't fall into that trap...much better to let it heal properly than to have a nagging injury for a lot longer.

One thing I'd recommend is get a styrofoam tube, and roll your back over it several times a day. Does wonder to keep it from stiffening up.

Comment #30 - Posted by: Mark at September 7, 2009 12:54 AM

Hammy out. Still no squats.
Sub: http://tinyurl.com/m8zkzh

Comment #31 - Posted by: GCF at September 7, 2009 1:24 AM

jeepers, just finished viewing the Barry Sears speech.

The good Doctor clearly knows his stuff and his methods have made a significant improvement to my life, but his delivery is er...a little dry

Comment #32 - Posted by: nick in sydney m/37/6ft/183 at September 7, 2009 1:25 AM

I'm still new at this--this is my first CFT and I don't have a powerlifting background. Will using a Smith Machine be helpful in keeping me from hurting myself as I try to establish a baseline for my 1RM, or should I just stay conservative with the weights and use a standard rack?

Comment #33 - Posted by: cjm m/26/6'/180 at September 7, 2009 2:06 AM

SP 167
BSq 310
DL 330

Comment #34 - Posted by: coco at September 7, 2009 2:43 AM

M/140

Bsq 195
SP 135
DL 205

535

Comment #35 - Posted by: Promet at September 7, 2009 5:10 AM

m/44/185

bs-365
sp-185
dl-385

CT-935- PR

Comment #36 - Posted by: cosmo at September 7, 2009 5:46 AM

Back Squat:
320 (PR is 325)
Shoulder Press:
165(PR)
Deadlift:
360(PR)

Comment #37 - Posted by: Tyler Scott at September 7, 2009 5:50 AM

Back Squat:
320 (PR is 325)
Shoulder Press:
165(PR)
Deadlift:
360(PR)
Total: 845

Comment #38 - Posted by: Tyler Scott at September 7, 2009 5:50 AM

bw 165

subbed front squats

265x1x5

Comment #39 - Posted by: paulw at September 7, 2009 5:53 AM

SQUAT: 295
DEADLIFT: 365
PRESS: 145

All PR's
21/M/175/5"10'

Comment #40 - Posted by: Doc at September 7, 2009 5:58 AM

CF Total:

BS: 310 (PR)

SP: 145 (PR is 150)

DL: 405 (PR)

Total: 860

(PR by 65 Lbs) Following CFHQ WOD for nearly 2 months solid.

Comment #41 - Posted by: KabulCarey M/25/6'1"/180 at September 7, 2009 6:02 AM

32/F/155/5'7"

New at cross fit
BS 155lbs
DL 165lbs
SP 85lbs

Comment #42 - Posted by: sarah at September 7, 2009 6:05 AM

22/m/200/6'2"

SP: 165
DL: 365
BS: 305

835, New to Crossfit.

Comment #43 - Posted by: james ploss at September 7, 2009 6:21 AM

BS-275
SP-135
DL-365(kind of poor form, but better then the last time I tried it)

21/m/155/5'8

Comment #44 - Posted by: Clack_Attack at September 7, 2009 6:24 AM

BS-275
SP-135
DL-365
total 775
strength ratio: 5

21/m/155/5'8

Comment #45 - Posted by: Clack_Attack at September 7, 2009 6:30 AM

Pilates routine to warm up.

Completed as Rx'ed, all with Mr. Duffel.

Comment #46 - Posted by: Dan P. at September 7, 2009 6:34 AM

26/m/163/6'1"

BS 175# did 195 couldnt go all the way down
SP Subbed clean and jerk wanted to work on 125#PR
DL 235# did 255 bad form

all PRs for crossfit , YEAH

could of done more on the squat ,if the stupid kid at the base gym wasnt doing bicep curls in the squat rack, the squat rack is for squats,and our gym doesnt have bumper weights and if we drop the weight they get mad , they already dont like crossfitters, want to make a back yard gym

Comment #47 - Posted by: KRONICK at September 7, 2009 6:36 AM

m/26/210/70"

bs-485(PR)
sp-200
dl-485(PR)

total: 1170

Comment #48 - Posted by: andrewdoc at September 7, 2009 6:41 AM

1st wod in over a week due to a foot injury. Not really happy with the outcome but I guess these are my PRs since starting CFT.

BS= 365
SP= 185
DL= 455
Total= 1005

Comment #49 - Posted by: Jordan 25/195/71 at September 7, 2009 6:48 AM

Level One Certification in Ft. Leonard Wood

The certification was a great learning experience! Andy, Josh, Miranda, and John are all excellent teachers and coaches! Thank you for all your time and patience.

I would suggest making the certification a 2 1/2 day process. I think that spending more time on the one-on-one practical portion will help your CF coaches be stronger and more prepared when the cert is completed.

CrossFit is my new lifestyle!
Thank you CrossFitters!!!

Comment #50 - Posted by: Michelle at September 7, 2009 7:01 AM

BS 370(PR)
SP 195(PR)
DL 425
Total 990(PR)

Comment #51 - Posted by: Jonblaze at September 7, 2009 7:05 AM

m/41/190/5'11"

WU
row 500
15 OH squat
10 back ext


squat 199
press 133
deadlift 265

total 597. Bummer. Couldn't tie previous PR on any of the lifts...
Last CFT 591.


Comment #52 - Posted by: slowweak at September 7, 2009 7:36 AM

CrOsSfIt ToTaL:

back squat : 255
shoulder press: 120
deadlift: 280 ( could be more but i've used all the weight i had)

= 655lbs

Comment #53 - Posted by: 11381/29/m/5'7/155 at September 7, 2009 7:40 AM

Comment #9 Reply..
I use a reverse hyper extension machine for Prehab, Rehab, and Strengthening my back. If you do not have access to one use a GHD.

I wanted to do total SO BAD, but I am in week 3 of my Strength Bias and didn't want to deviate from plan.

Back Squat 5x3
275
315
365
405
415 3RM PR

8 min metcon
Triplet from Games
4 HSPU P-Lets
8 70# American Swings
12 GHD Sit ups
5 Full Rounds plus HSPU (7:55)

Comment #54 - Posted by: Derek M/228/6' at September 7, 2009 7:41 AM

Run/ Burpee wod: 28:24

I did not have much energy to give to this wod. Well, it will be a PR next time :)

I learned 2 things about the football field today-1. it was freshly mowed, and 2. they just watered it. Because...the grass stuck all over the front of me and I looked like a Green Grass Monster after.


When I do 1ME DL's, I get an immediate rush of energy/feel good/happy, etc. When I do multiple reps of DL's, still feel great after, but usually still hyped and have a hard time falling to sleep, minor headache, lots of crazy dreams, and night sweats. That was the case last night. Nothing seriuos, but I think I get quite a adrenaline/hormone rush with DL's!

Erin

Comment #55 - Posted by: in8girl at September 7, 2009 7:47 AM

5 Turkish Getups each side, 55# KB

Comment #56 - Posted by: Jason Hudson at September 7, 2009 7:51 AM

Happy Anniversary to you and the Mrs. Bingo!!! Enjoy your day :)

Comment #57 - Posted by: Cookie at September 7, 2009 8:05 AM

Squat 385
Press 165
Deadlift 405

total: 955

will break 1000 next time!

Comment #58 - Posted by: OJ at September 7, 2009 8:06 AM

RATB's

Back Squat
275(PR) 315(PR) 315(PR)
Shoulder Press
135(PR) 165(PR) 165(PR)
Dead Lift
315(PR) 400(PR) 400(PR)

Crossfit Total 725, 880, 880

Comment #59 - Posted by: RATB's at September 7, 2009 8:09 AM

does anyone know where to find the table for CFT? i thought it was in the journal somewhere but can't find it. if someone could post the link that would be awesome.

Comment #60 - Posted by: jesse at September 7, 2009 8:10 AM

I Pressed 103# !

I can't believe it! I've been wanting triple digits so badly that I could taste it but I've been stuck at 98# forever.

I'm so happy I can't stand it.

Didn't have time for the rest of the total because I had a bunch of kids to teach.

Comment #61 - Posted by: AllisonNYC_CrossFit Obsession_24/5'2/126 at September 7, 2009 8:15 AM

This is my first Cross-fit total... I look forward to seeing the numbers increase!

Sq 225
SP 115
DL 265
______
= 605

Comment #62 - Posted by: Shikamaru at September 7, 2009 8:20 AM

Anyone have any suggestions on a good substitute for the CFT? Got a torn AC in the shoulder and a couple of disks in the lower lumbar that tell me I should probably try something else.

Comment #63 - Posted by: Greg at September 7, 2009 8:21 AM

CFT:
All PR's

S-240
P-115 (oh yeah!)
D-260

Total:615lbs.
Not bad for a 32/f/158/5'6"

Comment #64 - Posted by: Mary From Chicago at September 7, 2009 8:25 AM

m/24/175

Squat: 335
SP: 140 (PR)
DL: 415 (PR)
-Total: 890

Bench: 280

Comment #65 - Posted by: carl castellano at September 7, 2009 8:33 AM

M/33yo/94kg/192cm
S: 265lbs (re-learning to squat.)
P: 149lbs (slight dip on first did it strict second time around)
D: 353lbs
Total: 767lbs

2nd WOD today, run-burpee in the am.

Comment #66 - Posted by: daniel_christoffer_knudsen at September 7, 2009 8:38 AM

Kind of put together a mish mash of stuff to do up and down the street while the kids played.

400 m Walking Lunge

50's "a la Julie" LOL:)
50 Push Ups
50 1 Pood KB Swings
50 Double Unders
50 Sit Ups
50 Squats
50 Double Unders

Enjoy the sunshine:)

Comment #67 - Posted by: Julie D F32/118 at September 7, 2009 8:43 AM

back squat 240
shoulder press 110
deadlift 205

Comment #68 - Posted by: ben at September 7, 2009 8:46 AM

First day of Cross Fit: 188.2# 14.2% 16 blocks paleo/zone (1x fat)
Warmup: 1000m row, mobility drills, CFWUx4x3
CFT: 615
-squat 225
-press 115
-deadlift 275
Cooldown: stretching

Comment #69 - Posted by: ecj at September 7, 2009 8:47 AM

23/m/175/67'

BS: 305
DL: 285
SP: 175

Total: 765 on first time doing CFT

Comment #70 - Posted by: Dick at September 7, 2009 8:53 AM

42 m/5'10/195

BS:305
P: 145
DL: 350

Total: 800

Comment #71 - Posted by: KyleNYC at September 7, 2009 8:55 AM

BS: 265
DL: 315
P: 150

20/170/6'0

Comment #72 - Posted by: joe at September 7, 2009 9:00 AM

26/m/5'11"/177
BS=375(PR)
SP=135(140PR)
DL=425(PR)
Total=935(PR)
Shoulders sore from burpees but still doesn't negate the fact that I suck at SP. Once I get it stronger, maybe my total will get a lot better.

Comment #73 - Posted by: justaman - liberty sc at September 7, 2009 9:02 AM

Just got done with the Level 1 Cert at CF HEL in Portland.
To Todd, Boz, Rachel, Nadia, Jesse, Chris, Tommy: Thank you so much for a GREAT Cert! I did one about a year ago and wasn't sure how it would or could get better but you guys did it. Attention to detail on form and crisp and understandable cues and teaching, thourough but concise lectures, cheers!
If you are like me and just can't seem to get to a Level 2, check your pride at the door and get back to a Level 1 and be pleasantly surprised at how much you'll learn and improve your coaching skills. Thanks guys.

Comment #74 - Posted by: PaulyG 170#/M/6'/39 at September 7, 2009 9:06 AM

I attended The Level 1 certification in Allen, Tx. What an experiance!!!!! Couldnt have asked for a better group of coaches! They have prepared me for the rest of my life with crossfit. I am privilaged to be a part of such an awsome community and will continue to preach and teach the methods of Crossfit to any and everyone! Thanks again and I will remember this time everytime I warm up to do "Fran" :)
Randy P

Comment #75 - Posted by: Randy P "Mark" at September 7, 2009 9:09 AM

Soloflex

Back squat - 120
Shoulder press - 85
Deadlift - 150

Total 355

Comment #76 - Posted by: rlh at September 7, 2009 9:11 AM

30/m/6'0/170

BS: 270(PR)
SP: 110
DL: 330(PR)
Total: 715

Managed a 350 DL afterward... didn't know I had it in me :)

Comment #77 - Posted by: DavidB at September 7, 2009 9:19 AM

CG E City CrossFit Crew,
posting separately;
Leary(m/44/5'11/200)
BS-295(pr-315)
SP-185-PR
DL-365(pr-415 w/trap bar)w/reg bar
Total:845, 30 lbs less than last time
Leary(f/41/5'8/125)
first time
BS-105
SP-70
DL-170
Total:345
Keep It Up!

Comment #78 - Posted by: Dan Leary at September 7, 2009 9:20 AM

m/43/56"/170
BS-310(PR)
SP-170(PR)
DL-310(PR)

Comment #79 - Posted by: capt11 at September 7, 2009 9:28 AM

BS: 335 down 35
SP: 165 down 5
DL: 385 down 5

Comment #80 - Posted by: ferb44 at September 7, 2009 9:30 AM

M 47/75"/212 Newbie

First time I've lifted for max in years, felt great!

Squat = 225 (need to work on technique, little sloppy at the bottom)
Press = 145
Dead Lift = 265

Total = 635

Looking forward to seeing those squat and dead lift numbers increase the next time this comes around.

Comment #81 - Posted by: phil g atlanta, ga at September 7, 2009 9:32 AM

60"/225/40

sp 165
bs 365
dl 385

total 915

one month back on crossfit after 6 month break
almost 2 years since knee reconstrutction - happy but know I can increase close to 1100

Comment #82 - Posted by: mscfm at September 7, 2009 9:32 AM

For all of you asking how to do this, please see the link in the WOD that takes you to a PDF that explains in precise detail exactly how to do this WOD.

Comment #83 - Posted by: phil g atlanta, ga at September 7, 2009 9:34 AM

34/F/5'10"/160

BS: 242-252-255 PR (+3)
SP: 110-115F-112 (-3 from PR)
DL: 296-310-320 (-5 from PR)
TOTAL = 687 (+20 from previous CFT best)

Best CFT I’ve done, even if two of the lifts are under previous PRs. Usually CFT puts me waaaaay under my normal lifts; not sure if it’s mental, physical or what, but this just isn’t my favorite WOD and I tend to underperform.

Comment #84 - Posted by: Laura DeMarco - CrossFit Rx at September 7, 2009 9:43 AM

I have just started CFT and this is really my only first day at these types of lifts. I usually do selectorized machines.

SP= 65
BS= 95
DL= 200
Total= 360

My trainer's prediction is that I should have a 400+ total, easy, within a month if I stay with it.

Comment #85 - Posted by: Brandi 19/140/69 at September 7, 2009 9:47 AM

BW = 165

Today:
BS - 245 (tied pr)
SP - 130 (pr)
DL - 335
Total = 710 (pr)

090629:
BS - 235
SP - 125
DL - 315
Total = 675

Comment #86 - Posted by: Rich P at September 7, 2009 9:47 AM

M/44/6'0"/175
BS 285 PR by 45lbs!
SP 115 10lb under PB
DL 325

Total: 725 PB by 45lbs

Need to work on overhead lifts. Not noticing much if any improvements in Shoulder press....

Comment #87 - Posted by: Allan at September 7, 2009 10:00 AM

rx'd

squat: 315
press: 185
dead: 405

total: 905

Comment #88 - Posted by: rr81 at September 7, 2009 10:02 AM

Did this after being sick for the past few days. Good stuff and impressed with myself.
BS-355#
SP-165#
DL-385#

Comment #89 - Posted by: Hinch at September 7, 2009 10:04 AM

240 - Backsquat
140 - Shoulder Press
300 - Deadlift

680 - total

Comment #90 - Posted by: SB at September 7, 2009 10:08 AM

BS - 265
SP - 175
DL - 405
Total - 845

Comment #91 - Posted by: Kyle at September 7, 2009 10:09 AM

LEVEL 1 CERTIFICATION: CROSSFIT FX TX (ALLEN, TEXAS)


What an awesome weekend! I learned more in 2 days then I have in the past 4 years in the fitness community. I have been doing CrossFit for about a year now and come to find out I have been doing most of it wrong. I highly recommend if you have not gone to get yourself there and get the training. The trainers are awesome and they will break it down for you, no over the head training. I feel like a kid with a new toy, I can't wait to get out there and try out the new things i have learned!

Comment #92 - Posted by: Mike J at September 7, 2009 10:12 AM

Caught up with ystd WOD, details there.

26:46

Comment #93 - Posted by: bingo at September 7, 2009 10:13 AM

age 19 bw 170
bs: 315 pr by 15#
sp: 135 pr by 10#
dl: 385 pr by 10#
total: 835 pr by 35#

on deadlift, i went 365/385/then attempted 415 to be officially inducted into the four plate club. i took awhile to get it off the ground but i drove it up but got stuck at mid thigh. i was so pissed i tried at it again and counted 385 as my fisrt set. this time i got it off the ground fine and pulled it even higher but still couldn't lock it out. soooooo close, but i guess i'm happy with setting 3 new pr's

Comment #94 - Posted by: Chris S at September 7, 2009 10:14 AM

CFT - 785

BS - 275 PR
SP - 145 (155f)
DL - 365 (385f, almost had it, lost grip before full extension)

090629
BS - 265
SP - 145
DL - 365

CFT - 775

Comment #95 - Posted by: horica m/21/5'7"/159 at September 7, 2009 10:21 AM

CFT - 785

BS - 275 PR
SP - 145 (155f)
DL - 365 (385f, almost had it, lost grip before full extension)

090629
BS - 265
SP - 145
DL - 365

CFT - 775

Comment #96 - Posted by: horica m/21/5'7"/159 at September 7, 2009 10:26 AM

gym closed, so...

5 rounds of:
400m run
10 pullups
20 situps
90 degree FL heat

me: 20:07

beemer (11 weeks post-partum today): 20:51 (w/ pullups on dip bar and 5 sit-ups)

Comment #97 - Posted by: jeglit (m/37/6'4"/220) at September 7, 2009 10:31 AM

CFT 870 (+20 from last CFT)

BS 305 (+5 from last CFT)
SP 160 (+5 from last CFT, 165 f)
DL 405 (+10 from last CFT, -15 from 1RM, 415 f)

Comment #98 - Posted by: Benny1 40/74"/220 at September 7, 2009 10:32 AM

23/M/158 (158???? What?)

CFWUx3

BS: 205 (was having upper back issues, and using a Manta Ray support. Should have tried for 215)
SP: 110 (barely)
DL: 245

560.

This is confusing, and a little disconcerting. Today I am 8lbs lighter than last time I did a Crossfit Total in late May, and I have no idea why. I haven't changed my diet much, but I haven't been below 160 in a long time. Some of my lifting has improved (cleans, maybe?) but most have plateaued or weakened a little. Wonder what's going on....

Comment #99 - Posted by: Jeff A at September 7, 2009 10:35 AM

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

275 lbs
135 lbs
315 lbs

Comment #100 - Posted by: fitz997 at September 7, 2009 10:53 AM

31/m/197

BS 305
SP 135
DL 325

CFT 765

Comment #101 - Posted by: SAT at September 7, 2009 10:54 AM

34/m/175

squat 295
press 155
dead 365

815

Comment #102 - Posted by: ffkwill at September 7, 2009 10:54 AM

bs: 225
p : 115
dl: 225

total: 565

Comment #103 - Posted by: Shomberg M/19/66"/145# at September 7, 2009 10:54 AM

Level I Cert. at CrossFit H.E.L. (Portland,OR)

Thanks a lot to all of the coaches at the cert. It was amazing what you could learn in just two days. I was impressed with the way everything flowed, there wasn't too long of a lecture or fundamentals. The one thing is that I just wish we had more time, even another day. Thanks again!

Oh yeah, Thank you Todd for taking the time to teach me how to do double unders. That has been one of my goats for far too long.

Comment #104 - Posted by: Riley Clark at September 7, 2009 11:00 AM

LEVEL 1 CERTIFICATION: CROSSFIT FX TX (ALLEN, TEXAS)

Thank you to all the trainers for an excellent program! The certification seminar was very well presented, the trainers were very personable, approachable, professional and simply awesome. The seminar certainly met my high expectations and offered more.

I do have a few very minor suggestions:

1. The training guide was very helpful, but perhaps integrating it more with the lectures would help retention. When seeing demonstrations and hearing explanations during the lectures, perhaps the trainers could occasionally say, "follow along on page X." Students could then take notes in the margins of the guide that are relevant and instructors could be sure those following along get the proper wording as they abbreviate on the whiteboard. This includes both the exercises and other lecture topics as well. (I would not however want this to reduce the use of the whiteboard as that is a great teaching tool as well.)

2. After nearly 2 days we all start to get the deer in the headlights look as mental fatigue sets in. I think the progression of material was well planned for this. However, perhaps the nutrition lecture could be moved to last and the programming lecture could be given earlier when minds are more fresh. The nutrition is important, but it is easier to follow up after the seminar on nutrition than it is to get a better understanding of programming.

3. We received a shirt for attending the seminar. Thank you. What would be even better would be to receive a shirt at the end of the seminar that reads, "Crossfit Trainer Level 1." I'm personally not into showing off my accolades, but I'm sure it would be worn often. :)

Anyway, these are only small suggestions as the seminar was so nearly perfect as it is. Thanks again for such an awesome program. I'm looking forward to getting more involved in the Crossfit community.

Comment #105 - Posted by: Leslie B. at September 7, 2009 11:02 AM

BS: 285 lbs.
SP: 125 lbs.
DL: 295 lbs.

Total: 705

Comment #106 - Posted by: Steve H (M/25/65"/150) at September 7, 2009 11:04 AM

m/31/6'1"/195

CFT (did this over the past week)
Sqt: 325
OH Press: 165
DL: 405
Total: 895

All PR's...Total increased ~19% in the past year (755 - Sept '08)...looking for 1000lb CFT in another year!

Comment #107 - Posted by: chris at September 7, 2009 11:07 AM

M/40/6'0"/155

215,225f,220f=215 (PR=225)
55kgs,60kgs(f),57.fkgs(f)=121.5lbs(PR=130)
150kgs,160kgs(f),155kgs(f)=331lbs

215+121+331=667 (pr=688)

Comment #108 - Posted by: JPW at September 7, 2009 11:07 AM

First heavy lifting in over 2 months, coming off a knee injury. Went all out on SP, slightly nerfed the squat, and went 50 lbs below my PR on DL. Better safe than sorry! Also trying to correct my previously horrible squat form. Concentrated on doing it right, and went below parallel.

squat-225
shoulder press-135
dead-lift-315

Here is to doing it right, and working back up!

Comment #109 - Posted by: Collin at September 7, 2009 11:07 AM

5X5 135-190
5X5 95-140
5X5 185-255X8, 225X17
Bad WO, head/chest cold

Comment #110 - Posted by: gs at September 7, 2009 11:12 AM

Kevin 21/186/5'7"

Back Squat: 485 (PR)
Push Press: 270
Deadlift: 465 (PR)

Total: 1220
Strength Ratio: 1220/186= 6.6

I should have looked at the Shoulder Press Video before the workout; I ended up doing more of a Push Press/Jerk.

Still, I am really happy with today's workout. I feel like I have hardly lifted heavy at all since starting CrossFit about 5 weeks ago, but I set PRs by about 30# in both my squat and deadlift! Amazing!

Comment #111 - Posted by: WSU Crossfitters at September 7, 2009 11:13 AM

M/18/155/70

BS 315lbs PR
SP 120lbs
DL 305lbs PR

CFT: 740

Comment #112 - Posted by: JSFace at September 7, 2009 11:15 AM

squat 245
press 145
dl 315
CFT 705

Not a good performance today

Comment #113 - Posted by: Jim D. 48 yom 165# at September 7, 2009 11:20 AM

had to do front squats shoulder still not fully mobile
Front squat 100kgs = 220lbs
Front press 80kgs = 176
Dead lift 150kgs= 330
total 330kgs= 726

Comment #114 - Posted by: lee.d at September 7, 2009 11:22 AM

Back Squat: 265 (pr)
Strict Press: 135 (pr)
Dead Lift: 325

CFT: 725 (pr x 20#)

Missed last couple of days due to my baseball teams golf tournament end of season wind up (Sat) and hangover recovery day (Sun). Had to warm up extensively today....

Comment #115 - Posted by: Ronnieboy at September 7, 2009 11:28 AM

230lbs/male/36yrs/5'9"

sq 393lbs (have a couple of 45's that are 47lbs)
standing press (no push) 165lbs
Dl 393lbs

total: 951

pretty sucky considering my best competition squat is 501 and deadlift is 505 at 242 raw, but I feel great physically. I think the strength will come back around too.

as a former powerlifter (drug free) I love crossfit. I love all the bodyweight exercises.

Comment #116 - Posted by: Tom at September 7, 2009 11:30 AM

Ryan - M/25/155#/5'7"

Sq WU - 45# x 5, 135# x 3, 275# x 1
SP WU - 65# x 5, 95# x 3, 135# x 1
DL WU - 135# x 5, 225# x 3, 315# x 1

Sq - (330#, 335# [F-depth], 335# [F]) 330# - tied PR
SP - (160# [F], 155#, 160#) 160# - tied PR
DL - (385#, 395# [PR], 405# [F]) 395# PR

New CF Total: 885# (PR by 10#)

Amanda - F/23/95#/5'3"

WU on all lifts x 3 with 22#

Sq - (45#, 55#) 65#
SP - (45#, 50# [F]) 45#
DL - (65#, 70#) 75#

CF Total: 185#

Comment #117 - Posted by: Ransom at September 7, 2009 11:33 AM

Need help. I havent really sunken my teeth into this yet so I am not sure what my max weight lifting capacity is on the exercises that require it. How do i find out what it is without killing myself??

Comment #118 - Posted by: Chops at September 7, 2009 11:35 AM

Squat - 240
Press - 135
Deadlift - 320

Total 695

Comment #119 - Posted by: BJS - M/6'0/180 at September 7, 2009 11:40 AM

BS = 195
SP = 115 (failed at 125)
DL = 215 (need to work on form)
Total = 525

Goal Next time in over 600

Comment #120 - Posted by: Jakes10 at September 7, 2009 11:44 AM

BS = 195
SP = 115 (failed at 125)
DL = 215 (need to work on form)
Total- 525

Goal next time if over 600

Comment #121 - Posted by: Jakes10 at September 7, 2009 11:46 AM

#59, Jesse:

I went looking for that today as well. It's in the FAQ, #4.9. Happy comparing!

Comment #122 - Posted by: Joe C. at September 7, 2009 11:58 AM

bs=365
sp=180
dl=355

total 900, still lots to improve on. Squats starting to come back - deadlift not moving at all!

Comment #123 - Posted by: troy at September 7, 2009 11:58 AM

bs: 265 (try for more next time)
sp: 175 (realizing now that i did pp, oops)
dl: 335

total = 775 but that will come down next time as i did pp instead of sp...

Comment #124 - Posted by: mulcahy at September 7, 2009 12:06 PM

d - 31m/185

squat (high bar): 362
press: 203
dead: 484 (pr)
total: 1049

pr since switching back to high bar

j - 35f/125

squat: 216
press: 105
dead: 272
total: 593 (pr)

pr's across the board

Comment #125 - Posted by: dmarsh at September 7, 2009 12:27 PM

CFWUx3

"CrossFit Total"

Back squat: 245# PR
Press: 95# tied PR
Deadlift: 280# PR

TOTAL: 620 PR and very pleased!

Comment #126 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at September 7, 2009 12:28 PM

CFWU
BS-85
SP-60
DL- 120

Total=265

Comment #127 - Posted by: ~VERVE~ at September 7, 2009 12:29 PM

m/42/5'11"/181

first time doing a total

bs=225
sp=125
dl=285

total=635

Comment #128 - Posted by: Eric P at September 7, 2009 12:30 PM

As Rx'd: (I weigh 150#)

BS: 225#
SP: 135
DL: 310

Total: 670

My legs just didn't have enough energy to squat any more. I remember doing three unbroken reps of at least 250 before my foot injury a year and a half ago, so this was a little depressing. I pushed hard through the middle of my last shoulder press to get that 135. I need to start doing deeper HSPU to target that area. My goal is bodyweight SP. On DLs I was elated to break 2x bodyweight. Again, my weak leg wouldn't let me go any further, but I was very pleased with my DL score.

Comment #129 - Posted by: angstadt at September 7, 2009 12:34 PM

24/M/5'8"/168

dl. 365
bs. 305
sp. 175

total = 845

Comment #130 - Posted by: tpd122 at September 7, 2009 12:39 PM

BS, 3x5, 195-210-230
Press, 3x5, 185-175-165
DL, 1x5, 305

Comment #131 - Posted by: Josh M/34/74"/193# at September 7, 2009 12:53 PM

Back Squat: 185-195-200
Shoulder Press: 90-95-100F
Deadlift: 235-245(PR)-255(PR)

Total 200+95+255 = 550#

First day on the Paleo Diet!

Comment #132 - Posted by: Kimberly McLeish 28/F/115 at September 7, 2009 12:53 PM

sp 145 same as last pr
bs 225 same as last pr
dl 335 new pr
total 705
body weight 174
t/bw=4.05

Comment #133 - Posted by: Ian Wheelis at September 7, 2009 12:54 PM

Back Squat: 365 ATG (def. PR on depth and weight)
SOHP: 185 (kinda crooked but it went up. PR tie)
DL: 525 (short by 10lbs on my PR)

Total: 1075
Not too shabby

Comment #134 - Posted by: Kevin Bania, 27m, 5'10, 175lbs, Camp Al Taqaddum, Iraq at September 7, 2009 12:54 PM

Nothing like going heavy on a holiday

SP 160# (really need to work on my pressing)
Squat 315#(PR)
DL 385#(PR)

Total 860#

Squat and DL progressing well but SP sucks. Going for 900#

Comment #135 - Posted by: Bells 36/6"1"/197 at September 7, 2009 12:57 PM

Today was a high gravity day for some reason. I thought this was going to be my personal worst CFT, but fortunately, my deadlift saved it.

Warm Up: Row 500m

Back Squat 1RM: 185
Shoulder Press 1RM: 115
Deadlift 1RM: 315 (PR by 20# and PR during the CFT by 30#)

CFT: 615

Previous: 640 :-(

Comment #136 - Posted by: Jeff F 37/M/5'10"/173# at September 7, 2009 12:58 PM

BS: 150 kg, 331#
SP: 80 kg, 177#
DL: 190 kg, 419#

Total: 420 kg, 927#

Comment #137 - Posted by: Per Widén, M 35/6'5/220 at September 7, 2009 1:03 PM

back squat: 300 (-15), no excuse
shoulder press: 150 (+5)
deadlift: 335 (-35) hands torn from a WOD I did on my own yesterday. Couldn't hold on without ripping more

total: 785, result: dissapointed

Comment #138 - Posted by: adam (m/23/5'9"/164) at September 7, 2009 1:04 PM

M/26/140/5'11"

BS 240
SP 135
DL 335(PR)

710 total PR

Comment #139 - Posted by: Jon at September 7, 2009 1:07 PM

M/45/200/6'3"

BS/155
SP/100
DL/255

Comment #140 - Posted by: Warren at September 7, 2009 1:14 PM

BS: 495 (-10 off PR)
SP: 205 (Same as last time)
DL: 485 (PR)
Total: 1185 (PR)

M/33/70/205

Comment #141 - Posted by: B Bowen at September 7, 2009 1:15 PM

19/m/5'9"/150

BS - 225
SP - 100
DL - 275

Not necessarily a perfect representation of maxes. Worked up and down with pyramids instead of standard max rep procedure.

Comment #142 - Posted by: PL at September 7, 2009 1:15 PM

m/20/5'8/182

bs - 265
sp - 135
dl - 295

cft - 695

Comment #143 - Posted by: josh at September 7, 2009 1:15 PM

Started crossfit in Jan. since then my totals keep going up. Cant hardly believe the results.
BS-385(PR)
PRESS-155 (not my best but still not 100% on shoulder injury)
Dl-365(PR)
Total-905 thats 100# over my first CFT
Im totally AMAZED. Thanks for this program. It has changed me.

Comment #144 - Posted by: Kenny/M/190/5'10/36 at September 7, 2009 1:16 PM

BS: 215
SP: 117
DL: 335

Total: 667

Comment #145 - Posted by: JoeP at September 7, 2009 1:21 PM

m/23/180

BS: 365
SP: 185
DL: 365

TOTAL: 915

not bad for my first go!

Comment #146 - Posted by: Nate at September 7, 2009 1:23 PM

BS: 130
SP: 60
DL: 120

Tot:310

Comment #147 - Posted by: AmyZ at September 7, 2009 1:34 PM

BS: 275
SP: 130
DL: 315

Tot:720

Comment #148 - Posted by: JonZ at September 7, 2009 1:35 PM

205-145-275 75#less than pr...rest Greg
145-80--150 15# over last pr kelli

Comment #149 - Posted by: Deano at September 7, 2009 1:35 PM

Level 1 Cert Allen TX
Did the cert and then got roped into Grace this morning. FML Loved the cert. It was great to see the amazing communication skills of the coaches and gave me great motivation to be that good so I can pass on the Crossfit greatness to whoever will listen to me. Totally enjoyed myself and learned a lot. Typing up my notes right now for further enjoyment.

Comment #150 - Posted by: Aaron J at September 7, 2009 1:37 PM

squat 305
press 160
deadlift 315

total 780

Comment #151 - Posted by: dcyn at September 7, 2009 1:44 PM

F/16/5'8"/135
bs:170
sp:80
dl:220
total:470
PR on the total by 16%. Shelby did 405 when we did cft in June. Great effort.

M/16/5'11"/170
bs:245
sp:115
dl:315
total:675
Only a few days after stomach flu, so not too bad.

F/51/5'6"/130
bs:145
sp:75
dl:195
total:415
PR on the deadlift.

M/50/5'11"/170
bs:245
sp:120
dl:325
total:690
Either tied or broke PR on all three. Felt great today.

Comment #152 - Posted by: Kevin C. at September 7, 2009 1:50 PM

687 (250, 137, 300) BW = 157

Comment #153 - Posted by: Hari at September 7, 2009 1:51 PM

26/M/90kg/194cm

BS 110 kg
PP 50 kg (should have gotten 55!)
DL 160 kg

TOTAL 320 kg - 702 lbs
not great but not disappointed either

Comment #154 - Posted by: IcelandicPaulie at September 7, 2009 1:52 PM

Elizabeth - 4:32

Run/Burpee - 32:34

Comment #155 - Posted by: John-in-Jersey 34/6'0/190 at September 7, 2009 1:57 PM

What's the holiday?

Comment #156 - Posted by: Kevin Bania, 27m, 5'10, 175lbs, Camp Al Taqaddum, Iraq at September 7, 2009 2:04 PM

Squat - 245

Press - 145

DL - 265

Comment #157 - Posted by: Big Intel M/43/181 at September 7, 2009 2:06 PM

RE #149
792 kg not 702

Comment #158 - Posted by: IcelandicPaulie at September 7, 2009 2:07 PM

gym was closed so had to sub some stuff at home
CFWUx3
couldn't do BS
SP 165
DL (only have 300# including bar) 300x3, 300x3, 300x5

Comment #159 - Posted by: Matt at September 7, 2009 2:09 PM

Back squat (current PR = 300)
295 - 305 (PR) - 310 (f)

Shoulder press (current PR = 141)
135 - 146 (f) - 141

Deadlift (current PR = 365)
335 - 366 (PR) - 376 (PR)

Total: 822 (PR)

Previous CFT's - 795 (5/24) ; 755 (3/10)

Progression from first CFT:
Back squat: 285 / 295 / 305
Sh. press: 125 / 140 / 141 -- but misleading as I had strained pec on 3/10
Deadlift: 345 / 360 / 376

Note I'm now counting the weight from the collars (1#) when I use them. Was going to see how it went with the shoulder today, but it wasn't feeling too bad in warmups. I had thought my pr in SP was 145, so I was initially disappointed.

Very happy with back squat (good depth and felt great), mental block on 310. Form was suffering a bit in deads (as it always does near my max) - 366 felt hard, so I didn't think I could get 376, but just kept at it. A long slow pull. Body weight today = 171.

Comment #160 - Posted by: Mel/36m/5'10"/170 at September 7, 2009 2:24 PM

BS 390
SP 190
DL 505 PR

1085PR

Comment #161 - Posted by: klowe at September 7, 2009 2:24 PM

Sq: 275
Pr: 135
Dl: 315 (335x)
========
GT: 725

Comment #162 - Posted by: Hale at September 7, 2009 2:25 PM

m/160/5'9"/21

BS-275
press-125
deadlift-265

Comment #163 - Posted by: adede at September 7, 2009 2:26 PM

m/145/5'8"/19

BS - 245 (PR is 250)
SP - 120 PR
DL - 315 PR

Comment #164 - Posted by: leo at September 7, 2009 2:30 PM

BS-355
SP-180
DL-455

CFT- 990

Comment #165 - Posted by: Mike J at September 7, 2009 2:36 PM

BS - 185 (-5 from PR)
SP - 75 PR
DL - 205 (-10 from PR)
total = 465 PR
slowly but surely getting that deadlift back up. it's coming!

Comment #166 - Posted by: Carrie McG F/21/5'8"/145 at September 7, 2009 2:46 PM

Saw some decent improvements today.

My SP is still really weak. My DL was way up.

SP - 120 - Up 5 from last time
BS - 270 (up 5) felt extremely heavy and didn't want to try more without a spotter.
DL - 340 (up 30) DL was way up. managed to keep form somewhat in tact.

Total = 730 - (690 last time)
PR by 40.

Comment #167 - Posted by: tooljunky m/28/5'10 at September 7, 2009 2:47 PM

Total: 415

Reps including warm-up:
Back Squat: 135-155-155-155
Shoulder Press: 45-65-75
Deadlift: 135-155-165-175-185

Would have been able to do heavier at squats, but did not have good safe place to do max here (hence the 3 at 155). Need a rack to drop it on if I fail.

Also felt some tweaks in my back and neck from previous injuries, which makes me not go heavier when it's really heavy already. Better safe than sorry (especially with no health insurance).

Comment #168 - Posted by: Kristina F/26/5'3"/116 at September 7, 2009 2:47 PM

Josiah:
Back Squat-250
Shoulder Press-140
Deadlift-325

Total-715

Comment #169 - Posted by: Josiah and Julie in 32547 at September 7, 2009 2:55 PM

bs 245
sp 145
deadlift 345
total 735

down 20 from last time
however my lifts were better form, way better

27m/225/6'4

Comment #170 - Posted by: Ambro at September 7, 2009 2:57 PM

bs-330 PR
sp-155 (PR is 165)
dl-405 (PR is 425)

total: 890
i definitely expect more out of myself

Comment #171 - Posted by: drkelly/m/21/6'3"/216 at September 7, 2009 3:06 PM

m/35/155

CFT
Sq 290
Pr 145
Dl 350
Total 785 15lb pr. Getting closer to that 800 mark.

Comment #172 - Posted by: Shane Cross at September 7, 2009 3:10 PM

PORTLAND LVL I CERT:
Todd, Boz, Nadia, Rachael, Jesse, Chris, Tommy:

Legs are sore as hell - as they should be - but hands down one of the best weekends I've spent in years. I learned a ton and was able to tune up alot of poor technique that I had personally struggled with on the core lifts. Technique and form is now exponentially better than it was on Friday! Outstanding.

As to the coaches: I've gotten alot of instruction on a wide variety of things over the years but the cadre of coaches at Portland this weekend were SECOND TO NONE. I can't tell you how freakin fired up Todd and Boz got me. Those guys are a walking Crossfit Encyclopedia and very professional. Thanks for the help on kipping Boz and Rachael.

The only small recommendation I have is to maybe have a student sign up sheet for email addy's so we can keep in touch and network after the Cert.

Great damn weekend. Going to continue to spread the Crossfit Gospel!

-Coop

Comment #173 - Posted by: Coop at September 7, 2009 3:15 PM

Squat: 315 (PR)
Press: 135 (tied PR)
Dead: 425 (PR)
Total: 875 (PR)

What a day, and what a difference lots of sleep makes.

Comment #174 - Posted by: justinrocks M/35/173/6'1" at September 7, 2009 3:32 PM

not my best of nights:

BS:315# (down 20#)
SP: 155# (down 10#)
DL: 415# (tied for PR)

I am getting tired of working out in a tent in Afghanistan. Can't wait to go back to Crossfit Omaha. Only 2 more month!

Comment #175 - Posted by: Jonboy at September 7, 2009 3:35 PM

m/23/175

S: 245# joke
P: 152.5#
D: 365#

762.5#

No PR's today.

Comment #176 - Posted by: cass - CF Oshawa at September 7, 2009 3:36 PM

M/40/6'/167lbs
DL - 345
SQ - 255
SP - 125
Total - 725 (PR)

Still having trouble increasing on shoulder press.

Comment #177 - Posted by: mattyb at September 7, 2009 3:39 PM

m/21/5'7"/160

s: 345
p: 165
d: 405

All PR's!

Comment #178 - Posted by: scott at September 7, 2009 3:40 PM

**FRAT**

Mr. And Mrs Bingo happy aniversary!!!

Big hugs guys have a GREAT total!!!

100 days burpee challenge day 3...done

**FRAT OUT**

Comment #179 - Posted by: s'more at September 7, 2009 3:46 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 7” stack x 10.

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 F

Press Warm Up: 45lbs x 5–5 – 65lbs x 5 – 95lbs x 3 – 115lbs x 2
Press Attempts: 135lbs x F – 125lbs x 1 – 130lbs 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 – 355lbs x F

3 minutes rest per attempt.
Crossfit Total: 710
Compared to 090629: 760 PR

Comment #180 - Posted by: Sesoku at September 7, 2009 3:46 PM

Level 1 Certification in Allen, Texas.

Just wanted to give my thanks to Pat, Chuck and the other instructional "ninjas" who delivered an outstanding presentation. As a servicemember of 18 years, I have attended many different sorts of certification seminars.

I have never attended a instructional presentation such as this that was as professionally presented and driven with such purpose and skill.

Pat and Chuck afforded me many opportunities to ask specific questions regarding my population of Wounded or Injured Warriors. They always had great answers, thoughtful insight and outstanding experience.

Thanks also to the CFHQ folks who made it possible for me to attend the cert at such short notice.

SFC Jim Mahan
1st Battalion, Warrior Transition Unit
Fort Hood, Texas

Comment #181 - Posted by: SFC Jim Mahan at September 7, 2009 3:49 PM

#173 Sesoku,
You have the most informative post for the whole day, it helped me. Thanks.

Comment #182 - Posted by: Ben Moskowitz at September 7, 2009 3:54 PM

BS:385
SP:185
DL:405

Comment #183 - Posted by: M@ at September 7, 2009 3:54 PM

Hey guys, its only my second day of cross fit after doing a Mens Health program that was kind of like a dumbed down version of CF. Did the CFT today and this is what i came up with:

BS:300
SP:105 (First time ever doing a SP)
DL:345

750 Total

Its only my second day so ill be interested to see the increase next time!

Comment #184 - Posted by: Nick B at September 7, 2009 3:59 PM

First CFT since 6 week Strength Bias program.

Squat 122.5 kg - 269.5 lbs - PR
Press 60kg (f 62.5) - 132 lbs
DL 147.5kg - 324.5 lbs - equals PR

Total 330kg, 726kg

PR by 15kg

Happy with the results. Still feel like there is more to come, particularly on the squat, where I still have a few confidence issues at the bottom of the lift. Will break 150kg next time I go for a DL PR.

either way, happy enough

Comment #185 - Posted by: nick in sydney m/37/6ft/183 at September 7, 2009 4:05 PM

First time CFT - 825

BS 315
SP 175
DL 335

-looks like i gotta improve my DL compared to everyone else

Comment #186 - Posted by: Jay [ 22 / 5'6" / 160 ] at September 7, 2009 4:05 PM

BS: 240
SP: 135
DL: 285

660 Total

Clearly my weakness is with the heavy lifting. Lot's of upside. But 1st time through it and glad to have base numbers now.

Comment #187 - Posted by: McDade M/37/184/6' at September 7, 2009 4:08 PM

BS: 365 pr
SP: 145 pr
DL: 355 pr

Comment #188 - Posted by: Heat at September 7, 2009 4:10 PM

Howdy all and Happy Labor Day! Good day in the gym for me. 195 squat, 75 shoulder press, 270 deadlift. PR by 30 lbs, so I'll take it! Gotta work on shoulder strength. Was so very happy to be able to deadlift with confidence once again!
Hope you all have had a wonderful weekend! Take care all!
Scrat
F/37/127/5'9"

Comment #189 - Posted by: Scrat at September 7, 2009 4:15 PM

First time doing Crossfit Total, and I've been doing Crossfit for a month now. I have been weightlifting for a while now, however.

m/6'1"/225/26

BS: 305lbs.
SP: 160lbs.
DL: 315lbs.

Man, my hips are sore.

Comment #190 - Posted by: iamnotabiv at September 7, 2009 4:16 PM

Last time: 365

BS: 165
SP: 85
DL: 215
Total: 465 (PR)

Comment #191 - Posted by: brittk at September 7, 2009 4:16 PM

Exciting day!

BS - 275 pr
SP - 155 pr
DL - 295 pr
Total - 725

Comment #192 - Posted by: thall2k at September 7, 2009 4:17 PM

DL 455
BS 275
sp 205 PR

Total 935

Comment #193 - Posted by: jando at September 7, 2009 4:18 PM

255bs
135sp
435dl
pr'd all three

Comment #194 - Posted by: scott irvine at September 7, 2009 4:18 PM

825 total
damn not bad for an ex fat guy

Comment #195 - Posted by: scott irvine at September 7, 2009 4:19 PM

245 squat
115 shoulder press
295 deadlift

655 total

Comment #196 - Posted by: Will C. M/21/155 at September 7, 2009 4:46 PM

38/221/6'1"/m
Squat 305
S Press 125
D L 345

Comment #197 - Posted by: cleanmachine at September 7, 2009 4:48 PM

120kg Squat
60kg Press
150kg Deadlift

= 330kg or 726lbs

Comment #198 - Posted by: Kenno @ CrossFit Territory at September 7, 2009 4:48 PM

38M/5'10"/168#

BS: 135x5, 185x3, 225x2, 275x1, 285x1, 295x1 (off PR by 5#).
SP: 70x5, 95x3, 125x2, 145x1, 155(fx2) (off PR by 10#)
DL: 195x5, 255x3, 315x2, 395(f) (off PR by 100#).

755 total (off PR by 110). Pulled my L-lower back on 395 DL due to bad form. Had to stop there. Very poor results today. My body is just too beat-up!

Comment #199 - Posted by: rjf (Since 07-20-07. WOD no. 586) at September 7, 2009 4:55 PM

Crossfit level 1 certification in Fort Leonard Wood, Missouri.

What can I say? It was awesome. Andy, Josh, Miranda and John were incredible. I learned so much this weekend, I only wish it was longer! I feel like I need a college degree for the level of info that was presented. Can't say enough about it, can't wait to attend a level 2, in 6 months to a year. Well got to measure some food! Thanks again.
Todd

Comment #200 - Posted by: Todd Angel at September 7, 2009 5:02 PM

Back Squat: 435
Shoulder Press; 190
Deadlift: 495

Total: 1120 lbs

Comment #201 - Posted by: Legacy at September 7, 2009 5:05 PM

Buy In: Stretching and lights lifts of the CFT.

“CrossFit Total”

Back squat, 1 rep 315 lbs
Shoulder Press, 1 rep 155 lbs
Deadlift, 1 rep 250 lbs

Total 720 lbs

No Cash Out

Comment #202 - Posted by: dan plumb M/6'/35/255 at September 7, 2009 5:10 PM

walked about a mile to and from the gym.

Row 500M - 1:42.5
CFWU x2 with Burgener skill stuff in there.

Previous CFT: 735

BS - 275. Same as before. Only attempt. I worry about my squats with no squat rack, no way of bailing, etc.
SP - 155. PR by 10 lbs. I may even have been able to go higher, but this felt good.
DL - 325. new PR by 10 lbs. This felt really good. I thought I'd be able to get 335 easily, too, but missed it. Decided not to go back for it, which may have been a mistake, but my goal for the day was a 750 CFT (PR) and I was already over it. I haven't been feeling great recently, so I decided to call it a day.

Comment #203 - Posted by: mr blue at September 7, 2009 5:20 PM

#184 Nick,

Nice job on the CFT post CFSB!

Comment #204 - Posted by: bingo at September 7, 2009 5:26 PM

I haven't read any post today about how to do this WOD? Please tell...

Comment #205 - Posted by: Lawrence at September 7, 2009 5:27 PM

CrossFit Total

Back Squat: 220(PR)
Shoulder Press: 105(PR)
Deadlift: 320(PR)

Comment #206 - Posted by: Mike Gardiner at September 7, 2009 5:28 PM

27/m/5'9"/148

Delts were really sore from burpees yesterday, so my press was way below what I can normally do.

BS - 200
SP - 95
DL - 275

Crossfit Total: 575

Comment #207 - Posted by: Duke Nukem at September 7, 2009 5:28 PM

As Rx'd:

Back Squat: 275#
Shoulder Press: 115#
Deadlift: 315#

Total: 705#

Comment #208 - Posted by: Arseneault_957 at September 7, 2009 5:29 PM

Back squat: 165 (at least a 20lb PR!)
Shoulder press: 90 (at least a 5-10lb PR)
Deadlift: 215 (10lb PR)

Nice. Been doing hill sprints and squats once a week, + good coaching=major improvements!

Did 145x3x3 after back squat.

Comment #209 - Posted by: Camille F/38/132/5'4" at September 7, 2009 5:30 PM

ran 3.1
cfwu 2x15

squats 3x5 135#
press 3x5 65# (right shoulder remains weak)
DL 3x3 205#
45 KBs
30 GHSU
jump rope 4:00--double unders mix

Comment #210 - Posted by: budd at September 7, 2009 5:42 PM

Back squat 225 lbs
Shoulder press 145lbs
Deadlift 275lbs

Comment #211 - Posted by: Ido Arseneau at September 7, 2009 5:42 PM

***FRAT***

I am off the main site now after 1 year and 4 months of pretty consistent WODs. It been a great run and I am having a hard time leaving. I am now working out at CrossFit Avalanche with Travis and Myles. I am progressing even faster and with better form with consistent coaching and not just while I am on vacation.

We just did the CFT a couple of days ago:

845 PR by 40#

Squat 300 PR - First time ever doing heavy squats without the smith machine.

Press - 155 PR (Body weight. Just about)

DL - 390 - PR by 10#

The Paleo diet and coaching is what is now making me progress. It is strange to see how much better I am able to become even after I think I might have plateaued.

Congratulations on your anniversary s'more.

Day 3 of burpee challenge done.

***FRAT out***

Comment #212 - Posted by: Corey Bibolet 39/M/156/5'8" at September 7, 2009 5:43 PM

BS 275
PRESS 140
DL 335

750 total for my first CF Total

Comment #213 - Posted by: john v at September 7, 2009 5:48 PM

M/42/6'/274
BS 355
Press 182
DL 415
952

Comment #214 - Posted by: roden at September 7, 2009 5:50 PM

day 14 m/20/5'9"/163

first time max for each exercise, pretty tired by the end, but got ball park numbers. (no belt or wrap)

BS - 265
SP - 105
DL - 245

Felt as though could have gone more for each, but was too fatigued and didnt wanna risk injury. Can't remember the last time I did a deadlift.

Comment #215 - Posted by: Jack B at September 7, 2009 5:52 PM

No squat rack so subbed single leg front squats:
Rules: had to be on flat surface (not on a step so free leg can go lower), full depth - pause - stand - balance - reset

Single Leg Front Squat - 35kg
Press - 65kg/143lbs (PR by 5kg)
Deadlift - 160kg/353lbs (PR by 5kg)

Comment #216 - Posted by: Wheels M/25/6'4"/210 at September 7, 2009 6:00 PM

m/42/165/6'

BS: 245 (last time: 255)
SP: 120 (lt: 125)
DL: 355 (lt: 335)

Thank goodness for DLs; this week killed my other lifts!

Comment #217 - Posted by: P&M at September 7, 2009 6:01 PM

Sub Back Squat with Power Clean (No Squat Rack)

PC 135, 155, 175
SP 135(F), 95, 115
DL 225, 275, 300(Ran out of weight)

Total-595

Comment #218 - Posted by: Batt Boy M/31/66"/210 at September 7, 2009 6:11 PM

Passed on today's and made up for it with:

SATURDAY 090905
Clean and Jerk 1-1-1-1-1-1-1 reps

CFWU x 3 @ 15 reps

135
135
135
135
145
155
165

Hopefully this will be my last round of catch up.

Comment #219 - Posted by: Jeremy A. Olive at September 7, 2009 6:14 PM

nate
bs - 300 pr
sp - 150 pr
dl - 350 pr

tom
bs - 185 pr
sp - 115 pr
dl - 225 pr

Comment #220 - Posted by: The Jansen Family at September 7, 2009 6:15 PM

Don't usually post but I joined the 1000 lbs club!! its been a goal of mine for a while. last total was 950.

BS 370
SP 170 (10# PR)
DL 460 (35# PR)

Comment #221 - Posted by: Conrad at September 7, 2009 6:16 PM

CrossFit Level 1 cert, Allen TX. Couldnt have asked for a better team of instructors and group of attendees. Pat and Chuck and the "ninjas" did an excellent job of communicating the technique and making sure that a dummy like me can figure it out. Also, reminding me how much I love Fran. Thank you so much

Comment #222 - Posted by: Chris K at September 7, 2009 6:18 PM

bs 305 (275)
sp 145 (125)
dl 315 (295)
total - 765 (695)

Comment #223 - Posted by: Go at September 7, 2009 6:22 PM

Back Squat- 245
Shoulder Press- 135
Deadlift- 325(PR)

Total- 705

Comment #224 - Posted by: Josh Medow at September 7, 2009 6:22 PM

BS 355
SP 125 - pathetic
DL 395

These are my numbers from Aug 18. Forced to take a rest day...

Back at it tomorrow for a 4 day cycle

Comment #225 - Posted by: Arthur m/34/5'11"/178 at September 7, 2009 6:25 PM

congratulations Conrad - getting to 1000lbs i a terrific achievement.

Comment #226 - Posted by: nick in sydney m/37/6ft/183 at September 7, 2009 6:28 PM

BS 175
SP 80
DL 235 PR

Comment #227 - Posted by: jill 31/122/5'4 at September 7, 2009 6:37 PM

5'9" 163 newb

bs: 205
sp: 130
dl: 275

= 610

Comment #228 - Posted by: heitzke at September 7, 2009 6:38 PM

total of 490.. my highest score on CFT

Comment #229 - Posted by: jill 31/122/5'4 at September 7, 2009 6:38 PM

BS: 425
SP: 195
DL: 430

1050 pr

Comment #230 - Posted by: amped 34/M/190/6' at September 7, 2009 6:39 PM

whoops, thought sp meant seated press for some reason. I guess I would do a good bit less with a standing shoulder press?

Comment #231 - Posted by: heitzke at September 7, 2009 6:41 PM

Squat: 255
Press: 135
Deadlift: 325
CFT: 715

Comment #232 - Posted by: VooDoo Medic at September 7, 2009 6:46 PM

new to crossfit, first time to perform the CFT.
m/203/72"/30

BS-300
SP-150
DL-425 (failed @455)

Total: 865
all PR's, proud of myself, while also realizing how far I have to go. was surprised by the difficulty of the shoulder press. My first instinct was to do a push press. Gotta work on the squats. I'm hooked on Crossfit, it's the real deal. thinking about setting a five year goal of making the games in 2014.

In Strength,

Comment #233 - Posted by: zach at September 7, 2009 6:48 PM

bad math above,

tired from 1RM

total : 875

Comment #234 - Posted by: zach at September 7, 2009 6:50 PM

m/30/73/181
BS: 225
SP: 115 (Cheated a little. Bad form at the least)
DL: 235
Total: 575
Definitely not 100% right now.

Comment #235 - Posted by: PIM at September 7, 2009 7:03 PM

BS-255 (PR)
SP-125 (10 down from last time :-(
DL-275(PR)

655 (PR)

Comment #236 - Posted by: amateur hour at September 7, 2009 7:16 PM

BS 146
SP 105 (1st time)
DL 228 (PR by 3 lbs)
Total: 479

Something felt wrong with the back squat, only got full ROM with 146. Lots of room to move up for next time.

Comment #237 - Posted by: Paul_C m/39/6'/175 at September 7, 2009 7:17 PM

SCott m/49/6'/207
BS 305
SP 145 PR
DL 305
Total 755

Janet f/50/5'9
BS 215
SP 105
DL 240 PR
Total 560

Comment #238 - Posted by: Scooter2 at September 7, 2009 7:19 PM

34/M/6'00/187

BS: 255, 270f, 265f
SP: 155, 165f
DL: 415
CFT: 825

Rushed for time. Lousy warmup and only 2 stabs at the press and 1 at the DL. PR is 855.

Comment #239 - Posted by: Dan D. at September 7, 2009 7:19 PM

bs 475
dl 495
sp 135 working thru shoulder injury
1105 total...

I have lost 25 pounds and some strength

Comment #240 - Posted by: pounder at September 7, 2009 7:23 PM

For me:
BS:265
SP:135
DL:345
Total: 745

For Jackson:
BS:185 (still working on form)
SP:100
DL:275
Total: 560

I'm so sore right now...

Comment #241 - Posted by: TimAFG at September 7, 2009 7:36 PM

38/m/5'11/165

bs: 6x123# - 4x143
pj: 6x123# - 4x123
dl: 1x123#-133-143-153-173-183-193-203-208-208

Comment #242 - Posted by: epicurious at September 7, 2009 7:48 PM

BS 245
DL 285
SP 165

Total: 695

First CF Total and only 4th time working Crossfit, hopefully by the next time this comes around I will be able to hit 800.

Comment #243 - Posted by: ZackG at September 7, 2009 7:48 PM

M/37/180/5'8"
squat 245,PP 135, DL 305=685
new PR on DL by 20lbs and could have done 10lbs more on SQ&PP

Comment #244 - Posted by: lawman698 at September 7, 2009 7:53 PM

M/22/6'2/160

165 squat
105 press
225 deadlift

495 total

Comment #245 - Posted by: SeanMerron at September 7, 2009 8:01 PM

250 BS
140 SP
345 DL
785 total for me.

155 BS
70 SP
200 DL
425 total for my wifes first go at it.

Comment #246 - Posted by: Allen in IA 34/6'1"/181 at September 7, 2009 8:30 PM

As Rx'd
BS 300
SP 135
DL 365

Total 800

Comment #247 - Posted by: Gonzo M/29/72"/183# at September 7, 2009 9:14 PM

CFWU x2 (5 reps)

CFT
Back squat 100
Shoulder press 55
Deadlift 165

CFT 320

Not bad considering how little I've worked out over the summer. Something to build on.

F/60/5'6"/138.8

Comment #248 - Posted by: BarbJ at September 7, 2009 9:22 PM

previous:
BS:225
SP:105
DL:275
Total: 605

this time:
BS: 245
SP: 115
DL: 295
Total: 655

Comment #249 - Posted by: eburley at September 7, 2009 9:34 PM

Back Squat 215
Shoulder Press 155
Dead Lift 275

Cross fit total = 645

Comment #250 - Posted by: GWW M/44/72"/215 at September 7, 2009 9:35 PM

BS 225
SP 125
DL 300
TL 650

Comment #251 - Posted by: e5fyrman 49/m/140 at September 7, 2009 9:54 PM

Today i started my 2 month journey to gain 15lbs.

As far as the WOD goes:

BS:350
DL:365
SP:155

Total: 870

Was really pumped, have a great rest of the day everyone!

Comment #252 - Posted by: Fallen M/22/5'11"/155/6% at September 7, 2009 10:30 PM

ended the day with 4 rounds of sunday's WOD. man, my legs are killing me.

Comment #253 - Posted by: leo at September 7, 2009 11:10 PM

BS 265
DL 315

Shoulder didn't feel right today, skipped out on SP.

Comment #254 - Posted by: Brock at September 7, 2009 11:15 PM

CF Level 1 Cert. Portland Crossfit HEL. Instruction was top notch and professional, gym was unbelievable, the owner Kevin, is a great host. Todd, Boz, Nadia, Rachael, Jesse, Chris, and Tommy; thank you all for the help, coaching tips and overall kick ass attitude about CF.
Had a blast,
BTP

Comment #255 - Posted by: BTP at September 7, 2009 11:24 PM

My horsepower has increased a lot in last month, this is probably my 5th week of cf.
bs: 350
sp: 150
dl: 310
total:810

Comment #256 - Posted by: Christopher Haley at September 7, 2009 11:24 PM

Been doing xfit for 3 weeks now. Absolutely hooked.

22/m/6'/169

SP: 125 lbs (pr)
DL: 245 lbs
Squat: 315 lbs

total: 685 lbs. Going for 750 next time.

Comment #257 - Posted by: Coos at September 8, 2009 12:13 AM

28/m/78kg

SP: 70-75(f)-75(f)
BS: 140(f)-140(f)-130
DL: 180-185(f)-185(f)
TotaL: 380 kg (PB 390kg Jun 2009)

First attempt on SP and DL were solid and felt like it was going to be a good day. But attempts thereafter just not there. First BS failed on not hitting depth.

First day on CFE today, may have affected results.

Comment #258 - Posted by: pz at September 8, 2009 12:30 AM

Squat: 396 (180kg)
Shoulder Press: 115 (52kg)
Dead Lift: 352 (160kg)
Total: 863 (392kg)

If I had've realised I was so close to the 400 mark I would've gone again with an extra 2kg... ohh well

My shoulder presses are truly uninspiring
if anyone has any suggestions on any exercises that might give a little more focus on the shoulders, or any movement substitutions for common WOD Movements I would love to hear them, feel free to email me below

Comment #259 - Posted by: MattP M/27/5'10"/210 at September 8, 2009 1:28 AM

bs: 90kg
sp: 55kg
dl: 100kg

tot: 245

M 47 174cm 84kg

Have not been training for years.

Comment #260 - Posted by: Axel at September 8, 2009 1:29 AM

BS 120 kg
SP 70 kg
DL 140 kg

Not my best.

Comment #261 - Posted by: Gudmundur at September 8, 2009 2:21 AM

24/m/210

BS 275lbs
SP 155lbs
DL 315lbs

total= 745!

could have done better but had hernia repair a month ago so didn't want to push it!

Comment #262 - Posted by: tommy at September 8, 2009 3:05 AM

I did my Airforce PT Test today.

47 pushups:1 min
53 situps :1 min
1.5mile run in 10:25

Total score: 94.5 out of 100

I proly hit CFT in a few hrs

DO WORK!!!

Comment #263 - Posted by: BlackCatX-Fit at September 8, 2009 3:11 AM

Back squat 100kg
shoulder press 50kg
deadlift 155kg

Comment #264 - Posted by: Pet.A at September 8, 2009 3:25 AM

27/m/6'4"/230

BS 110kg (PR)
SP 52.5kg (PR)
DL 155kg (PR)

Total = 317.5kg = 700lb (PR)

Took some video of my squats and can myself identify three areas for improvement. Tried 55kg Press but couldn't quiet get the bar above my head. Hoping for a bit more next time.

Comment #265 - Posted by: Barndillo at September 8, 2009 3:31 AM

25/m/6'1"/170

First time ever finding 1RM on press or deadlift and, obviously, first time ever on this workout.

BS 260
SP 105
DL 280

Total 645. Was really hoping for 700. But I guess that's something to shoot for next time.

Comment #266 - Posted by: Ian C at September 8, 2009 4:01 AM

WOD CFT
B/S 135kg
S/P 57.5kg
D/L 170kg

Total = 362.5kg

All equal to p.b's,need to work on s/p !really struggled wi all the lifts the night as i was sore all over fae the 400m/burpee wod and doin snatch earlier aswell .

Comment #267 - Posted by: Pedro Barrera,Scotland at September 8, 2009 5:03 AM

as rx'd

37:49

that's what happens when your sidelined for 3 months-conditioning goes out the window

Comment #268 - Posted by: jpizzle at September 8, 2009 5:10 AM

SP 187 lbs
BS 485 lbs
DL 419 lbs

Comment #269 - Posted by: jamesrugger 30yo 5'9 225 at September 8, 2009 5:12 AM

CrossFit Level 1 Certification in Allen, TX.

This was an awesome experience. The CrossFit trainers were professional, friendly, and knowledgeable. Thanks to Pat, Chuck, Mike, Joe, Lance, Mary, and Crystal for conducting a kick-ass cert!

David

Comment #270 - Posted by: David at September 8, 2009 5:20 AM

CrossFit Level 1 Cert Allen, TX.

This cert added fuel to the fire that is my passion for crossfit. I can't thank any of you enough (instructors and classmates alike) for such a great weekend. I learned more about the crossfit community and about myself than I could have imagined. 3-2-1 GO!

Comment #271 - Posted by: Casey at September 8, 2009 5:34 AM

Last time 975lbs
This time 975lbs but moved a bit around

Last/This
squat 385/355
dread 415/425
press 185/195

Dreadlift was very strong failed at 425 then tried again and nailed it

Press felt so strong during warmups 185x2 almost x3

Squat felt like crap, some days are like that.

Comment #272 - Posted by: Angelo at September 8, 2009 5:35 AM

Level 1 Certification in Allen, TX

It's difficult to say enough good things about our cert this weekend. I was especially struck by the proficiency, professionalism, and friendliness of the trainers. They were always willing to answer questions during breaks, and picking their brains was very beneficial. It would be difficult to construct a more entertaining and fun experience that conveyed such a vast amount of information. As a 2-year CrossFitter I discovered many poor habits to correct. I also saw firsthand how to present CrossFit and its related concepts to clients simply and effectively. As an avid journal reader I had been exposed to 90% of the information before. However, I had never seen it presented with such clarity and been held to a standard for replicating it. This will prove especially valuable when dealing with future clients.

I cannot really think of any significant ways in which I would change the cert, but pure praise doesn't offer any room for improvement, so I'll try. I would have liked to have spent some more time on the advanced movements that we did round-robin style towards the end, specifically the butterfly kip, but I understand time is limited and movements like squats and presses take priority.

Overall, the cert was a blast. Mary, Chuck, Pat, Crystal, Lance, Mike, and Joe were awesome. I hope to see them again at future certs.

Comment #273 - Posted by: Jeff Barnett at September 8, 2009 5:39 AM

WOD #5
BS 160kg (352)
Press 55kg (121)
Deadlift 180kg (396)
Total 395kg (869)
Didn't go 100% as I haven't been working these lifts for a while, especially squat and deadlift. Way off my PB of 210kg & 250kg set about 15 years ago :-).

Comment #274 - Posted by: FB at September 8, 2009 6:24 AM

bs-225
sp-165
dl-405-bad form

does anyone know how to add 100 to 200 pounds to your squat in around a week? hah and to deadlift too

Comment #275 - Posted by: puh at September 8, 2009 6:41 AM

M/34/6'/175

Total - 590
BS - 210
SP - 125 (PR)
DL - 255 (PR)

Last CFT was 545

Comment #276 - Posted by: bsw at September 8, 2009 6:58 AM

Squat- 295
Push Press- 185
Deadlift- 405

Total: 885

165 pounds, 23 years old. Shooting for half a ton. This is a hard workout!!!!

Comment #277 - Posted by: Sam M at September 8, 2009 7:44 AM

M/6'1''/194

Squat 315
shoulder Press 155
Deadlift 405

Total 875

Comment #278 - Posted by: Jeff in Phoenix at September 8, 2009 7:47 AM

41/m/176cm/72kg

SP 65kg (failed at 70kg)
BS 110kg (failed at 120kg)
DL 155kg
CFT 330kg (PR by 5kg)

Comment #279 - Posted by: Memuc at September 8, 2009 8:27 AM

SP 51.5 kg / 113 (PR)
BS 110 kg / 242 (PR, failed 115)
DL 150 kg / 330 (failed PR 160)

Total: 310.5 Kg / 685#

For me, this was pretty spectacular.

Comment #280 - Posted by: Mike Gray - M/36/6'/180 - Zürich, Switzerland at September 8, 2009 8:44 AM

Crossfit Level One Cert/ Crossfit H.E.L Portland,OR

Todd, Boz, Nads, Rachel,Jessie, Chris, and Tommy- You are all such an amazing and stellar bunch! You all brought it in so many ways. Thank you so much!

Todd is just as amazing in person as you would expect him to be. His energy and love for what he does is inspiring. We truly lucked out by having him there.

All the other coaches had something amazing to teach and share as well. Getting to spend the weekend with you guys was worth every penny. Thanks for bringing it!!

KP


Comment #281 - Posted by: KP at September 8, 2009 8:54 AM

C-
BS-215
SP-111
DL-275
Total-601

Comment #282 - Posted by: Jeff & Charity @ CFSnohomish at September 8, 2009 9:04 AM

Broken foot but Rx
Squat 300
Press 130
Dead 315

Comment #283 - Posted by: GAC 26/M/6'4/185 at September 8, 2009 9:11 AM

male/21/160lbs/5'9''

BS: 265
SP: 125
DL: 300

Total: 690

Comment #284 - Posted by: Christian Elwood at September 8, 2009 9:11 AM

M/32/6'/175

Squat 245
Press 105
Deadlift 250

Total 600

Comment #285 - Posted by: Marcos in McAllen, TX at September 8, 2009 9:16 AM

BS: 305
SP: 145
DL: 335
total: 785

Comment #286 - Posted by: gary martins at September 8, 2009 10:00 AM

CFWU
500m row

Squat: 245
Deadlift: 275
Press: 135

Total: 655

No rack available , so squat done on smith machine.
Failed first attempt at 275 DL, but came easy on next try after switching to alternate hand grip.

Comment #287 - Posted by: KaziK M/24/5'10''/170 at September 8, 2009 10:01 AM

Back Squat 305lbs (PR!)
Shoulder Press 175lbs (PR!)
Deadlift 425lbs (PR!)

Total Weights: 905lbs

My goal is to break 1000lbs next time, wish me luck!

Comment #288 - Posted by: Matt Gilson at September 8, 2009 10:01 AM

Just got done with the Level One Cert in Portland this weekend, and wow, I'm still reeling! I don't know if that's a result of the amazing amount of information swimming around my head right now, or if I've been making myself dizzy by walking down the stairs backwards for the past two days. (don't judge me; it may look dumb, but it hurts a lot less). I'm not real psyched about the photo...that was about two minutes after Fran and I'm pretty sure I couldn't feel my face yet...cause I swear I thought I was smiling. Anyway, truely amazing experience, and so much fun. I've walked away with a lot to think about and focus on. Thank you so much to all the trainers, not just for coaching and tips but for the wonderful lectures that were really so beautifully created and executed. One thing I would have liked to see just a little time devoted to is some discussion about movement prep/warm ups and especially stretching.

Comment #289 - Posted by: Emily at September 8, 2009 10:03 AM

m/5'8"/167lbs/35.
did a 3 mile warm up run then w.o.d.

back squat-265
deadlift-285
shoulder press-165.

Comment #290 - Posted by: Dave Dawson at September 8, 2009 10:13 AM

605

Comment #291 - Posted by: Peter Lodge at September 8, 2009 10:15 AM

Squat: 349 (PR!)
Shoulder Press: 122 (Down 5 from PR. Can you say tired triceps from the 150 Burpees yesterday?)
Deadlift: 339 (PR!)

Total: 810 (PR!) A good day!

Comment #292 - Posted by: John m/165/68"/40 at September 8, 2009 10:16 AM

m/29/5'11/168

this workout is nothing but frustrating for me

bs 120 kg (-5kg from pr) attempted 127 twice to no avail
sp 61 (-4kg from pr)
dl 160 (-22kg from pr for dl single)

Comment #293 - Posted by: Ian Mosher CFATL (aka Skittles) at September 8, 2009 10:19 AM

Shoulder press 185 pr
BackSquat 385 pr (should be able to do more next time)
Deadlift 435 (we had 415 worth of weights at the station so I had to tie a 20 lb dumbell to the middle so I could get over a 1000 for the first time.

My last DL record was 450 So next time shoudl be a big jump.

Total 1005

Comment #294 - Posted by: s2 at September 8, 2009 10:23 AM

200 bs
110 sp
200 dl

510 total
previous 495
pr 630

Comment #295 - Posted by: Ticotexas M/39/69/150 at September 8, 2009 10:33 AM

135 sp
265 bs
225 dl

625 Total

Comment #296 - Posted by: Tiberius [42/m/190/6'] at September 8, 2009 10:37 AM

squat 210lbs
press 110
deadlift 300
total 620

previous 205,110, 265 = 580. Very happy to break 300lbs deadlift and 600lbs total barriers

3 sets:
side to side pullups
prone pulldown curls 50lbs

Comment #297 - Posted by: jc at September 8, 2009 10:39 AM

M/35/177

255 BS (PR!)
155 SP (PR!)
305 DL

715# CFT (PR!)

Comment #298 - Posted by: BillB at September 8, 2009 11:01 AM

285 BS
140 SP
383 DL (PR)

808# CFT Total (PR)

Comment #299 - Posted by: Jette 40/M/5'11"/175 at September 8, 2009 11:21 AM

F/26/5'10"/160

BS - 135#
SP - 70#
DL - 155#

PR on the deadlifts! Disappointed with the shoulder press weight - I'm aware that my arm strength is lacking. Working intently on it =).

Comment #300 - Posted by: Krysta at September 8, 2009 11:25 AM

CFWU x 1

SQT - 315
SP - 120
275 - 275

Total - 720

Comment #301 - Posted by: Thomas Baklayan at September 8, 2009 11:34 AM

First CFT

SQT - 275
DL - 305
SP - 135 (Tweaked my shoulder the other day)

Total 715

M/25/5'8/152

Comment #302 - Posted by: Murk at September 8, 2009 11:41 AM

m/35/68/165

305 back squat
175 press
390 deadlift (PR)

could have done more squat but not spot so didn't go up any more.

Comment #303 - Posted by: jk at September 8, 2009 11:58 AM

SP - 135 (PR)
BS - 255 (PR)
DL - 350 (PR)
Total - 740

Comment #304 - Posted by: Kuma m/24/174/6'4" at September 8, 2009 12:11 PM

315-back squat
335-dead lift
175-shoulder press

total=825

Comment #305 - Posted by: daniel cabral at September 8, 2009 12:15 PM

i got kicked out of the gym :(

Comment #306 - Posted by: andrew at September 8, 2009 12:20 PM

39 yom/185
Done on 9/8.

BS - 410 (pr)
SP - 170
DL - 450

1030

Comment #307 - Posted by: Dale_Saran at September 8, 2009 12:43 PM

Did as Rx'd although I feel this is a wasted workout as this doesnt really push me very much. anyway, week 2 or me.

BS - 365
SP - 185
DL - 405

955


Finished off with a 2000 m row for time
8.16 - I bet this won't be PR for 2000m row for long. Legs were gassed.

Comment #308 - Posted by: Adam - M/24/5.9/216 at September 8, 2009 1:35 PM

cfwu x 1

back squat x 1
shoulder press x 1
deadlift x 1

745lbs (255,135,355) 09/08/2009
710lbs (265,120,325) 07/01/2009
720lbs (270,130,320) 05/25/2009
638lbs (255,130,253) 04/10/2009
711lbs (265,125,321) 03/10/2009
703lbs (255,125,323) 01/25/2009
683lbs (245,125,313) 10/25/2008

Comment #309 - Posted by: johnathon in seattle 28/5'8/158 at September 8, 2009 1:45 PM

BW 155
Back squat: 255lb (mental block squatting 265lb and inadvertantly partial repped it)
Press: 115lb
Deadlift: 345lb (30lb PR!)

Total: 715

Comment #310 - Posted by: R.Lee_Seattle at September 8, 2009 1:46 PM

CFWU x 3 Mod'd, no pullups again, ringdips

BS 205
SP 135
DL 255
Total--595

In April b/4 elbow Tendonitis:
SP 160
BS 235
DL 305
Total--700

Lovley........

Comment #311 - Posted by: F15E_WSO_M/47/6'/175 at September 8, 2009 1:50 PM

I must be weak from the triathlon on Sunday. dropped in every discipline.

cfwu x 3

BS 219
SP 120
DL 249
TOTAL: 588 (pr = 650)

Comment #312 - Posted by: Crix (m/38/5'11/173) at September 8, 2009 2:27 PM

m/30/5'9"/170

SP 115
BS 265
DL 325

Total: 705

Comment #313 - Posted by: Solway at September 8, 2009 2:41 PM

18/m/198/6'1

Dead 375
SP 145
Squat ATG 285

Comment #314 - Posted by: Chrisfit at September 8, 2009 2:49 PM

39m/6/187

Squat 335
Press 160
Dead 415

Total 910pr

Comment #315 - Posted by: #42MARQ - CrossFit Bucks at September 8, 2009 2:53 PM

bs - 405(x2)
sp - 135(failed 2 145 attempts)
dl - 405(nowhere near max effort, back a bit stiff)

945 total at 180lbs. bw
no belts or straps used

Comment #316 - Posted by: bookworm at September 8, 2009 3:03 PM

M/29/6'6"/215

Squat-245
Deadlift-315
Press-130
Total-690

Comment #317 - Posted by: Nutz at September 8, 2009 3:08 PM

BS: 265
SP: 120
DL: 215

Up from 245, 115 and 185 last time, maybe do shoulder press first next time

Comment #318 - Posted by: TZ at September 8, 2009 3:09 PM

Back squat to medicine ball 240 lbs
Shoulder Press 140 lbs
Dead Lift all the way up and all the way down 355
total 735

Comment #319 - Posted by: Dr. Suess M/38/5'8"/145 at September 8, 2009 3:18 PM

dl 315
sq 295
sp 170

cft 780

hoped for 800 but at least an improvement

Comment #320 - Posted by: daniel at September 8, 2009 3:25 PM

Hip flexor strained and old shoulder injury acting up really affected my squats (can't rotate my shoulder out to properly support the bar).
SP 100
BS 155
DL 165

All PRs.
F/26/175/5'5"

Comment #321 - Posted by: Kelly at September 8, 2009 4:02 PM

Squat: 215lbs
OH Press: 125lbs
DL: 315lbs

Comment #322 - Posted by: Headhunter at September 8, 2009 4:17 PM

First CFT:

BS: 275
SP: 150
DL: 365
Total:790

M/25/6'3"/215

Comment #323 - Posted by: JML at September 8, 2009 4:30 PM

First CFT...been CF'ing since May '09...Loving it!

BS - 215#
SP - 125#
DL - 285#

Total 625#

33/M/5'9"/188/

Comment #324 - Posted by: Todd in Va Beach at September 8, 2009 4:33 PM

Fairly new to CrossFit... decided to quit lurking since I'm actually able to complete some workouts now.

BS: 205
SP: 105
DL: 185

Yeah, I know it's weird that I squat more than I deadlift. It's in my genes.

Comment #325 - Posted by: The Gordon M/20/6'2"/154 at September 8, 2009 4:45 PM

BS 275#
SP 140#
DL 305#

Could have probably yanked another 50# on the deadlift but was having to lower it kind of quiet like; kids sleeping upstairs.

Total 720#

Comment #326 - Posted by: Tim Goodwin at September 8, 2009 4:46 PM

Did this last week.

Back Squat – 225,275,285
Press – 110,115,120
Deadlift – 225,315,385

Total – 790

Comment #327 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/185#) at September 8, 2009 5:06 PM

Squat: 325
Press: 155
DL: 345
Total: 825
Garage, PM, Scott spotting
Last time: Squat 315, Press: 155, DL: 315 (785)

Comment #328 - Posted by: Ajax at September 8, 2009 5:43 PM

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

cfwu
wod
squat 205
shoulder press120
dead lift 255
total 580

Comment #329 - Posted by: Karl at September 8, 2009 5:44 PM

Did Shoulder Press first, then Back Squat. I guess it might have messed up my score but I am sure it couldn't have been much. Didn't realize my max Press was so different from my max jerk or even my max pushpress. I wasn't prepared for how low it would be.

CFWU
SP 135
BS 235 (PR)
DL 340 (PR)

Total 710

Almost got up 345 on the deadlift but couldn't lock it out. Previous bests were 225 for BS and 325 for DL. Not sure about SP.

Comment #330 - Posted by: Fin m/27/5'10"/195 at September 8, 2009 5:53 PM

Back Squat: 210# (PR)
Press: 90# (Tied PR)
Deadlift: 255# (Tied PR)
Total: 555 PR by 5

Then...

Rowing Fran from Saturday.
Used 60# for Thrusters
20:08
Gotta love rowing for the vertically challenged:)

Comment #331 - Posted by: Julie D F32/118 at September 8, 2009 5:59 PM

D
@home
BS 253 (PR +12)
SP 109 (PR 124)
DL 331 (PR +12)

TTL 693 (PR +9)

Comment #332 - Posted by: waderpro at September 8, 2009 6:03 PM

BS 405
SP 165
DL 455

CFT 1025

Comment #333 - Posted by: mrd m/25/5'10"/195 at September 8, 2009 6:40 PM

Squat 285 (f@305) PR is 300
SP 165 Tied PR
D 365 (f@385) (PR in total is 385)

Comment #334 - Posted by: Aaron Alcock at September 8, 2009 6:47 PM

squat 370, 5lbs pr
press 180, -5
deadlift, 445 -20

total 995, pr is 1010

not thrilled. deads felt really heavy today.

Comment #335 - Posted by: Brett_nyc at September 8, 2009 6:54 PM

BS=275
SH=135
DL=325

Comment #336 - Posted by: the polish rifle at September 8, 2009 6:58 PM

M/29/163#/72"

BS - 209# pr+9
SP - 121# pr+6
DL - 275# pr+5
CFT - 605# pr+35

Comment #337 - Posted by: keithcelt at September 8, 2009 7:01 PM

m/48/179

Did the following 5-rep sets of the following exercises:

Shoulder Press, 5 reps, 45/95/115/135(PR)
Overhead Squat, 5 reps, PVC/35/85/115(PR)
Front Squat, 5 reps, 45/95/225

Taking it easy on heavy back squats and deadlifts- I recently learned that I have a congenital back problem that is aggravated by these lifts.

My son Luke (m/13/130) trained with me tonight:

Shoulder Press, 5 reps, 45/95/115(F)/95(4 reps)
Overhead Squat, 5 reps, 35/85
Front Squat, 5 reps, 45/95/115

Good job, son - way to go!

Comment #338 - Posted by: Spanky at September 8, 2009 7:05 PM

Nate 24/m/168
BS 315
SP 135
DL 375 CFT 825

Laura 21/f/120
BS 105
SP 75
DL 215 CFT 395

Comment #339 - Posted by: Nate and Laura at September 8, 2009 7:08 PM

Nate 24/m/168
BS 315
SP 135
DL 375 CFT 825

Laura 21/f/120
BS 105
SP 75
DL 215 CFT 395

Comment #340 - Posted by: Nate and Laura at September 8, 2009 7:09 PM

BS: 265 broke even
SP: 145 PR by 10
DL: 325 PR by 10

Crossfit Total: 735 PR

Comment #341 - Posted by: John23/5'7/166# at September 8, 2009 7:16 PM

BS 335
SP 225
DL 405
all of these are PR's!! Really happy with them. Don't know my strength ratio but I think they're alright

Comment #342 - Posted by: Justin at September 8, 2009 7:19 PM

30/m/71"/183#/Camp Taji, Iraq

CFWUx1 then pre-lift warm-up sets
max squat = 275
max shoulder press = 155
max deadlift = 405 PR!

CrossFit total = 835

Great day for me altogether!

Comment #343 - Posted by: Archer6479 at September 8, 2009 7:57 PM

squat 255
dl 365 new pr
press 120
too much warm up on the squats

m did
135
135
62

Comment #344 - Posted by: nick at September 8, 2009 8:06 PM

back squat-285
shoulder press-165
dead lift-275 tried 295F
total-725

Comment #345 - Posted by: ***woodlandave***29yom 194 at September 8, 2009 8:33 PM

Back squat 255
Shoulder press 125
Dead lift 260

28 yo/156#/M

Comment #346 - Posted by: Nathan M at September 8, 2009 8:47 PM

BS 345
SP 165
DL 405
total 915
I hustled to get the warm up and WOD in under a hour. No PRs today.

Comment #347 - Posted by: Chewuch Jeff 36/5'9"/185 at September 8, 2009 9:12 PM

I've been working a ton, not sleeping enough or eating quite right, and I am exhausted.

BS - 255 / 275 / 295(f)
SP - 135 / 145 / 150(f) - felt SO weak
DL - 275 / 315 / 325(f)

I think I am scared of the Deadlift now. Not sure why, but after my 365 PR one time, I have only been above 315 once. I am worried that I'm going to hurt myself.... not a good feeling.

Total:
735

Comment #348 - Posted by: Smash at September 8, 2009 9:27 PM

BS 265
SP 115
DL 285

Total:
665

Comment #349 - Posted by: Michael R. at September 8, 2009 9:40 PM

(Feeling pathetically weak today - numbers down)

Squat 130kg (Failed 132.5kg)
Press 72.5kg (Failed 75kg)
Deadlift 172.5kg (Failed 180kg)

375kg

Comment #350 - Posted by: Richard 31yom/6'4/95kg at September 8, 2009 9:44 PM

CFWU2
BWU at 45,65, HPC's at 95x5

CFT
BS 215
SP 125
DL 265

605
3 months of biking and running didn't suit the CFT too well. Down by 50 lbs or so. But the biking is fast...

Comment #351 - Posted by: jon h M/47/145 at September 8, 2009 10:07 PM


BS-255
SP-137
DL-319

CFT-711

My CFT is a convenience store. :) I started Crossfit in November of 08. I was recovering from a major intestinal resection and the removal of a large tumor. I did a CFT in late January 09, and could not believe how weak I was. I did the workouts when I could manage. I scaled almost everything and just quit several WODs. Finally in April I could usually do the WODS. From that point forward I have see huge gains. For those out there that are discouraged - keep on plugging. Scale with pride and keep at it. a 711 CFT does not make me an Olympian, but it is a vast improvement for me. Good luck and thank you for this journey back to health and strength.

Comment #352 - Posted by: PimTatter m/39/6'/187 at September 8, 2009 10:54 PM

35/M/5'9"/215

One month into CF and loving (almost) every WOD. I'd been off a few days and almost convinced myself not to make this WOD up, but went anyway. Figured I could shoot for 800, but was pleasantly surprised.

Squat - 345
Press - 165
DL - 415
CF Total = 925

Room for improvements in all three. The CF Total was mentally refreshing as I've been struggling with all the pull-ups so far!

Comment #353 - Posted by: Jason in KC at September 8, 2009 10:54 PM

m/29/5'9"/155

squat - 245
press - 135 (tied pr)
dead lift - 325 (tied pr)

total load = 705 :(
index/ratio thing = total load/body weight = 4.5

i attribute this weak showing to this being the THIRD WOD in the cycle instead of first

Comment #354 - Posted by: ceaver at September 9, 2009 12:15 AM

bs: 235
press: 115 (=pr)
dl: 295

total: 645

Comment #355 - Posted by: avitevet at September 9, 2009 12:53 AM

M/41/5'11"/185

SP--115
BS--230
DL--325

Comment #356 - Posted by: nutfam at September 9, 2009 3:54 AM

BS: 305
SP: 175
DL: 335

Total: 815

Comment #357 - Posted by: TomO/43/M/200 at September 9, 2009 4:12 AM

b/s-305#
s/p-165#
d/l-325#

total-795

I really wanted 800, but i'm happy with my first CFT.

Comment #358 - Posted by: trevor at September 9, 2009 5:11 AM

Missed

Comment #359 - Posted by: Bphantom at September 9, 2009 5:52 AM

m/44/165

squat 185
press 135 (pr)
deadlift 275

total 595

Comment #360 - Posted by: panger at September 9, 2009 6:52 AM

m/23/175

BS 275
SP 135
DL 335

Comment #361 - Posted by: kettlehell at September 9, 2009 7:19 AM

squat: 300
press: 125
deadlift: 355

m/6'/160/19

Comment #362 - Posted by: Thor at September 9, 2009 7:23 AM

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

910

This time
Bs-385
sp-165
Dl-425

975

Comment #363 - Posted by: nganga at September 9, 2009 8:20 AM

BS - 295
SP - 140
DL - 400 (huge PR!!!)

835

Comment #364 - Posted by: luna at September 9, 2009 8:23 AM

56 mile bike ride

Comment #365 - Posted by: DNICE/M/34/175 at September 9, 2009 8:29 AM

"CrossFit Total"

Back squat, 1 rep - 245
Shoulder Press, 1 rep - 120
Deadlift, 1 rep - 315

680
------------------------------------
Compare to 090629

Back squat, 1 rep - 265
Shoulder Press, 1 rep - 120
Deadlift, 1 rep - 375 (PB)

760

Comment #366 - Posted by: Louis Herrera 50 70" 179 at September 9, 2009 8:37 AM

BS-365
SP-145
DL-475

Total:985

Comment #367 - Posted by: Cam at September 9, 2009 9:27 AM

Back Squat 350#
OHP 145#
DL 405#
Total 900#
not my PR's - sore back

m/56/5'7"/165

Comment #368 - Posted by: david at September 9, 2009 9:43 AM

CFWU x3
Stretching
WOD: Decent showing but no PR's.

BS:275,315,*365
SP:155,*165,175(f)
DL:365,405,*455,475(f)

Total 985lbs

Comment #369 - Posted by: basebplyr1 (M/30/6'3"/221) at September 9, 2009 10:28 AM

Total

Back Squat 90kg (pr)
Shoulder Press 39.5kg (pr)
Dead Lift 100kg

Pleased with the Pr's (lots of Happy Dances)

Good Fun

Comment #370 - Posted by: Elaine in Scotland at September 9, 2009 11:41 AM

Shoulder Press: 155 (PR)
Squat: 300 (PR)
Deadlift: 400 (PR)

Total: 855

Comment #371 - Posted by: pelch at September 9, 2009 11:44 AM

F/5'2"/140/38

Should press: 123 (pr)
Back Squat: 223
Deadlift: 255 (pr)

Total= 601 (pr) Yah!

Comment #372 - Posted by: Jolaine Undershute at September 9, 2009 12:17 PM

squat: 275
shoulder: 120
deadlift:235

Comment #373 - Posted by: roymcclung at September 9, 2009 12:19 PM


Deadlift: 250 (pr by 25lbs)
Back Squat: 215 (pr by 50lbs)
shoulder: 115 (pr by 20lbs)

Total: 580

600, I'm knocking on your door....

Comment #374 - Posted by: Dave Perks at September 9, 2009 12:24 PM

Back Squat: 210
Shoulder Press: 115
Deadlift: 285

Comment #375 - Posted by: BW at September 9, 2009 1:16 PM

f/24/5'7"/118

back squat 100#
press 60#
deadlift 185#

grand crossfit total 345

Comment #376 - Posted by: Jo at September 9, 2009 1:53 PM

M/24/150 GregAwu

Heavy lifting after long drive... not really fun:

BS - 305
SP - 135
DL - 405

Total 845

Comment #377 - Posted by: Y. Zhou at September 9, 2009 3:29 PM

F/31/5'7''/156

BS-165
SP-90
DL-190

Comment #378 - Posted by: niccat at September 9, 2009 5:15 PM

BS - 155
SP - 125
DL - 175
CFT - 455

Comment #379 - Posted by: EdC at September 9, 2009 5:16 PM

SQ: 405,415,425
SP: 175,185,195
DL: 435.455F,445

CFT=1065

Pretty good day, squat depth wasn't there, but I had no spot.

later,
b
m/32/5'8-1/2"/167

Comment #380 - Posted by: brian p at September 9, 2009 5:50 PM

BS- 215
SP- 155
DL- 350

CFT= 720

Comment #381 - Posted by: GU997 at September 9, 2009 6:35 PM

M/22/6'2.5"/224

BS 255 (PR)
SP 145 (PR)
DL 335 (PR)

CFT 735 (PR)

Comment #382 - Posted by: Matthew at September 9, 2009 7:55 PM

BS - 325 (+10)
SP - 165(same)
DL - 415 (same - got 425 up just couldn't lock out)
Total - 905

Comment #383 - Posted by: cja at September 9, 2009 7:56 PM

first crossfit total, so i guess these are my PRs

SP 155 (tried higher, that wasn't happening)
BS 270 (went for 290 but didn't get parallel)
DL 385
Total = 810

i_love_crossfit

m/24/205

Comment #384 - Posted by: Mike at September 9, 2009 8:12 PM

m/ 26/ 200/ 74"

BS: 300
SP: 78kg (172 lbs.)
DL: 470 (PR)

TOTAL: 942

Comment #385 - Posted by: Jimmy at September 9, 2009 8:33 PM

Squat 175
Press 140
Deadlift 255

Comment #386 - Posted by: Yahya 31/m/155/ 5'8" at September 9, 2009 8:44 PM

Squat: 250
Push Press: 135
Deadlift: 250

someday I'll purchase more weight

20/m/5'11"/163

Comment #387 - Posted by: Logan S at September 9, 2009 9:08 PM

Squat: 250
Push Press: 135
Deadlift: 250

20/m/5'11"/163

Comment #388 - Posted by: Logan S at September 9, 2009 9:09 PM

Squat:235
Push Press:105
Deadlift:265

Comment #389 - Posted by: Oddo M/23/5'6"/165 at September 9, 2009 10:07 PM

165 press
195 squat
265 dead lift

Although I understand my performance is pretty weak in the grand scheme of things, I'm fairly happy with the results. I didn't expect to do as well on dead lift or squats. At the same time I am even more incredibly humbled by the video a few weeks back of that dude doing BW squats 100 times. Thanks crossfit for showing me the impressive results that come with consistency and hard work. After three or four weeks of crossfit now I can easily say that I'm stronger than I've ever been and I don't see my ceiling anytime soon.

Comment #390 - Posted by: Minusver at September 9, 2009 10:33 PM

Back squats 225. 315. 365. 385
Shoulder press 155. 190. 200
Deadlift 315. 405. 475f. 450

crossfit total 1035

Comment #391 - Posted by: jamone160 M/41/245/6' at September 9, 2009 11:52 PM

Crossfit Total (after a refreshing 2 days of rest)

Shoulder Press 135
Deadlift 355
Back Squat 315
Total 805

Followed by a rest and some triathalon training
row 3 K 12:25
bike 5 Mi 16:25

Comment #392 - Posted by: jason abrahamsen at September 10, 2009 3:40 AM

Gunnar/m/37/190/73"

sq 305
sp 160
dl 225 x 10 225 x 10 245 x 10

Ryan/m/30/180/75"
sq 215
sp 125
dl 265
total 605

Comment #393 - Posted by: chinchen at September 10, 2009 5:52 AM

F/25/5'7/135

BS: 215
SP: 85
DL: 225

Total: 525

Comment #394 - Posted by: tarasa b grand cayman at September 10, 2009 6:49 AM

bs: 295 (pr-no change)
pp: 135 (pr)
dl: 325 (pr)

Total: 755 (pr)

Comment #395 - Posted by: coyo at September 10, 2009 7:55 AM

as rx'd:

330kg/726lbs
SQ-125kg; SP-60kg DL-145kg

Comment #396 - Posted by: Zeb G at September 10, 2009 7:56 AM

m/31/6/200

SP: 170 (PR)
BS: 375
DL: 405

Total: 950 (PR by 5lb)

Comment #397 - Posted by: Andy A at September 10, 2009 8:58 AM

F/26/5'4/125

BS:175
DL:215
SP:80

Go Mattie! :)

Comment #398 - Posted by: K. at September 10, 2009 9:36 AM

F/27/5'2/160

DL:235
BS:185
SP:90

TOTAL: 510

Comment #399 - Posted by: Mattie at September 10, 2009 9:37 AM

F/34/5'6/193

BS:155
DL:205
SP:80

Comment #400 - Posted by: Brandy at September 10, 2009 9:41 AM

Good Job K (Kim) and Brandy....doing good girlz!

Comment #401 - Posted by: Mattie at September 10, 2009 9:44 AM

m/225lbs/24yrs

Squat: 425lbs just barely...but good!
Press: 185lbs good!
Dlift: 515lbs good!
Total: 1125lbs it was a good day...

I beat my body and make it my slave!!!!
love, peace and chicken grease...

Comment #402 - Posted by: Matt Dawkins at September 10, 2009 10:43 AM

Made-up at later date

As Rx'd:

Squat: **295**- 300(f)-300(f)
DL: 385-**400**-365 for the heck of it
Press: 155-**165**-170(f)

Total: 860 (total PR by 20#)

Squat down by 10 from PR, Press is the same, DL ties current PR

Comment #403 - Posted by: Eric Gohl 22/5'10/163 at September 10, 2009 11:58 AM

Not much lifting since July CFT-lots of TKD and physical therapy on bursitis in hips.

Squats 135x3/185/225/245 (F-too shallow) second two on Hoist rack-need to work on squats
Press 75x2/95/115/120 (pr+5)
Deadlift 95x5/185/205/245/270/275 (pr+10) grip better
Total 225sq+120+275=620 +15 (605 7/09) 2.5%

Bodyweight 179.5-lost four pounds since July, no net strength loss.

Comment #404 - Posted by: John "Bur" at September 10, 2009 12:05 PM

Back Squat: 265 (PR)
Front Press:150 (PR)
Deadlift: 355 (PR)
Total: 770 (... PR)
A great day! On the road to 800!

Comment #405 - Posted by: Phoenix "On WOD Delay" at September 10, 2009 12:54 PM

Finally got to make this one up. I am still trying to figure out my class schedule, so my CrossFit time has been taking a hit.

BS - 245 (pr by 5)
SP - 131 (pr by 20)
DL - 315 (pr by 20)
Total - 691

Feels good. 700 plus next time around.

Comment #406 - Posted by: Sam Brayer - Panther CrossFit at September 10, 2009 1:19 PM

I loved doing this. Hadn't really maxed in a while.

BS - 315
DL - 275
SP - 115

Total = 705

Really need to work on the Shoulder Press, felt weak. I am pretty new and appreciate the work I am going to have to put in to improve these numbers.

I just love the intensity and competition of this stuff. So glad I was introduced.

Comment #407 - Posted by: Majid_Ninja at September 10, 2009 1:42 PM

M/31/5'7"/175

Squat: 215
Press: 105
Deadlift: 245
Total: 565

Ridiculous. Squat down by 15, press down by 15, DL the same. Infuriating. I had nothing on the press and when I tried to up the Dl by 10 lbs, the bar didn't budge. I have to figure out a better warm up. This blows.

Comment #408 - Posted by: Daniel Rivera at September 10, 2009 2:18 PM

First CFT in a while and it showed:
SP: 135, BS: 265, DL: 355
Total: 755

Comment #409 - Posted by: Mike Honcho M/31/5'10"/170 at September 10, 2009 2:33 PM

185
385
425

Comment #410 - Posted by: jbark60 at September 10, 2009 3:04 PM

215
135
225

575

Comment #411 - Posted by: davinox at September 10, 2009 4:16 PM

bs 275
sp 165
dl 335

cft 775

Comment #412 - Posted by: al deezy (32m-155) at September 10, 2009 5:37 PM

Squat
295 (previous PR)
305 PR!
315 PR!

Press
135 FAIL (previous PR is 140)
135 FAIL
130 Got it... maybe the 150 push-ups yesterday caused a little fatigue, but frustrated with presses. Only lift that hasn't improved over 2 yrs!

DL
405
415 (previous PR)
425 FAIL

315 + 130 + 415 = 860 PR

Comment #413 - Posted by: buretto/35yom/6'2"/196# at September 10, 2009 5:50 PM

@thegym

BS 295# (tPR)
SP 155#
DL 395# (tPR)

TOTAL 845# [PR860]

Comment #414 - Posted by: stinker [27/m/160#] at September 10, 2009 6:04 PM

Shoulder Press 140#
Back Squat 220#
Deadlift 335#
CrossFit Total 695#

Comment #415 - Posted by: grant 185 at September 10, 2009 6:34 PM

BS 275 (tPR)
SP 145 (tPR)
DL 405 (PR)

Total = 825 (PR)

Comment #416 - Posted by: Miyagi 29/m/168# at September 10, 2009 7:28 PM

BS 265
SP 155
DL 345 (PR)

Total = 765

Comment #417 - Posted by: Tonyz at September 10, 2009 8:05 PM

Standard Warmup
(95# assist pullup and dip on gravitron)
BS 225#
SP 135#
DL 225#

Comment #418 - Posted by: Fred Marino at September 11, 2009 11:47 AM

M/37/185/5-10
good warm up
BS- 335 tied PR
SP- 185- wobbly but got it +10 from PR
DL- 365= CFTOTAL PR by 35, tied one lift max
= 885, from 825...PR all in all a good day.

Afterward ran with the want to be NAPS wrestlers. Coach Gardner needed to cut the number but those darns kid would not quit god bless them. So I surely could not quit. Rough one hour... in the rain and horizontal wind, lost track of the workout but it was roughly this: 8x220, 6x110, dbl leg bound 220 yds, bear crawl 110 yds, lunges 220 yds, 6x 50s, that was a painful 55 min after the CF Total workout. But it is all good.

Comment #419 - Posted by: Matt A at September 11, 2009 2:55 PM

Ended up doing this workout late after missing most of the week - date 090911

BS 185# (PR)
SP 95# (PR)
DL 205# (PR)

Total: 485

Probably could have thrown on maybe 10-20lb more for each of those but decided to play it a little safe since I haven't done any of these lifts since May. Still managed to beat all of my previous PRs. CrossFit, I am officially a believer. No going back now.

Comment #420 - Posted by: Eric at September 11, 2009 5:11 PM

BS - 242 (PR by 17#)
SP - 133 (PR by 8#)
DL - 285 (PR by 30#)

Total 660

Comment #421 - Posted by: arobi at September 11, 2009 5:13 PM

BS: 405
SP: 175
DL: 405 (PR)

Total: 985

Comment #422 - Posted by: Darkstar at September 11, 2009 6:30 PM

Back squat - 235#
Press - 105#
Deadlift - 250#

Comment #423 - Posted by: E6Papa at September 12, 2009 2:34 AM

CFWU
BS: 275(PR)
SP: 140(PR)
DL: 335(PR)

CFT: 750

Comment #424 - Posted by: Erik 28/M/76.5"/200 at September 12, 2009 11:09 AM

31 yom
127lbs
bs 285
sp 115
dl 245

Comment #425 - Posted by: Jon Gray at September 12, 2009 11:55 AM

BS 275 lbs
SP 155 lbs
DL 385 lbs
had to go lighter today...

Comment #426 - Posted by: Kyle A. at September 12, 2009 2:03 PM

As Rx'd:
BS - 260#
SP - 115#
DL - 305#

CFT=680#

Comment #427 - Posted by: dingrr 50/m/175 at September 12, 2009 4:09 PM

BS 355
SP 185
DL 385

Total 925

Comment #428 - Posted by: dsm19 M/30/6'0/215 at September 13, 2009 12:28 PM

bs-275
sp-150
dl-380

805

Comment #429 - Posted by: john20_arkansas at September 13, 2009 12:52 PM

M/31/5'9"/152

Did this yesterday.

BS 255
SP 110
DL 320

Total: 685

Comment #430 - Posted by: Antun Karlovac at September 13, 2009 12:53 PM

365
175 Total: 955
415

Comment #431 - Posted by: EVAN at September 13, 2009 3:23 PM

-Squat 265 PR
-Press 145 PR
-DL 285 PR

Total: What am I, a calculator?!? (695)

Threw in a 205 Bench for good measure (PR). Not great strength totals, I know. But I feel I have come a long way this year in terms of strength.

Comment #432 - Posted by: Daniel NYC at September 13, 2009 5:11 PM

CFWU followed by WOD as rx'd

CrossFit Total:

BS = 319 PR!
SP = 143 PR!
DL = 375 PR!

Total = 837lbs!

This is cool because yesterday was my 56th birthday!

Comment #433 - Posted by: Karsk (56 M 5'9" 185lbs) at September 14, 2009 10:55 AM

20 Burpees
WU
090502 - 745
090531 - 760
090914
BS: 225/3 wu; 250/1; 270/0/1; 280/1; 285/1
SP: 105/3 wu: 120/1; 130/1; 140/0/0/1
DL: 225/3 wu: 280/1; 300/1; 320/1; 345/0/0/0; 340/1
TOTAL = 765
M/48/193#/72"

Comment #434 - Posted by: RB at September 14, 2009 3:56 PM

Squat 380 PR
Press 165

Didn't get to deadlift. Worked with Damon on my squat today and that took a while.

Comment #435 - Posted by: PatS at September 14, 2009 5:27 PM

45/M/159#

770.5
275 / 150.5 / 345

Comment #436 - Posted by: pat d at September 14, 2009 6:09 PM

M/29/6'4"/205

SQ 250
SP 140
DL 380 pr

CFT 770 pr

Comment #437 - Posted by: Brian Panther_CrossFit at September 14, 2009 6:51 PM

M/40/197/6'

BS 255
SP 170 (PR)
DL 365 (PR)

CFT 790 PR

Comment #438 - Posted by: Rbyrn@Crossfit MyrtleBeach at September 14, 2009 7:16 PM

Total: 760.
BS: 280 (PR); SP: 145; DL: 335.

Prior Total PR was 770.
PR DL=345.
PR SP=160.


Comment #439 - Posted by: morisong at September 14, 2009 7:20 PM

F'ING PUMPED! just for the record

BS = 365
SP = 160
DL = 365
________
TL = 890

Erin:

BS = 155
SP = 70
DL = 155
________
TL = 380

pr's for both!

Comment #440 - Posted by: MikeyPaul - m/27/5.8/170 at September 14, 2009 7:55 PM

24/m/5'9"/160
BS-210
SP-129
DL-285
total-624

Comment #441 - Posted by: cmac at September 14, 2009 8:07 PM

I did this wod at station 1 before volleyball
I didnt squat too much.
I went up to 275. I know thats not much
Dead lift I was impressed I got 315
And shoulder press I did 185 easily
tito
kirk Rangel 29yrs 5'8" 188lbs

Comment #442 - Posted by: kirk rangel at September 15, 2009 8:44 AM

37m/5'9/148
SP-125
BS-225
DL-275
total=625

First time CFT! Will do better!
Love the Pain at Crossfit Biloxi Beach!

Comment #443 - Posted by: Mark Boogie at September 15, 2009 5:38 PM

BS - 185 PR (almost lost it, but recovered)
SP - 105
DL - 225

CFT - 515

Still making improvements.
Not up to pre-injury deadlift, but I'm lifting smarter now (and that counts for a lot).

Last time:
175
105
200
CFT - 480

Comment #444 - Posted by: Augustus at September 16, 2009 10:53 AM

183# bodyweight
BS-305#
Press-155#
Deadlift-365# (failed 375#)
Total-825

Comment #445 - Posted by: JTeets at September 16, 2009 12:40 PM

205# body weight
BS- 275#
Press- 140#
Deadlift- 305#
Total- 720

Comment #446 - Posted by: jed at September 16, 2009 12:56 PM

Back Squat: 325lbs
Shoulder Press: 155lbs
Deadlift: 345lbs

Total: 825lbs

M/5'7"/168lbs/33yo

Comment #447 - Posted by: Jason H. Murray at September 16, 2009 2:24 PM

BW - 96kg
DL 220kg
Press 80kg
Squat 170kg
total 470kg or 1036lb

Comment #448 - Posted by: Brendon at September 16, 2009 5:41 PM

m/35/5'9/174

CFWU-3. Reg. Superman. Burgener. 20 Burpees.
BS-350-depth good.
SP-155
DL-375
Ttl: 880
Disapp w/DL. F@ 385 twice. Back a hurting from failed BS.
6/29:
BS: 350
SP: 150
DL: 385
Ttl: 885
See 6/29/09 for further history.

Comment #449 - Posted by: jrm at September 16, 2009 7:01 PM

Front Squat: 160 - same as last time but better form.
Shoulder Press: 80 - same as last time.
Deadlift: 255 - last time 230

Total:495
Last time:470

Comment #450 - Posted by: Stephen M/26/5'8.5"/140 at September 16, 2009 7:15 PM

Deadlift - 295 (PR 300)
Squat 285 - PR
Press 125 - Same as last time

Total - 705

Comment #451 - Posted by: DKL at September 16, 2009 8:51 PM

squat - 305
press - 145
deadlift - 325
total 775

Comment #452 - Posted by: spatterson at September 17, 2009 9:17 PM

43 yom 204 lbs.

BS: 255 (shallow) (PR)
SP: 145 (PR)
DL: 315 (PR)

Comment #453 - Posted by: Speedster at September 18, 2009 10:18 AM

34 yom 200 lbs

SP-205
BS-335. PR is 355
DL-425. PR is 450

CFT 965

Comment #454 - Posted by: kgw at September 18, 2009 12:38 PM

090629

BS - 225
SP - 145
DL - 335

Total - 705

090907

BS - 275
SP - 160
DL - 385

Total - 820

Comment #455 - Posted by: EMelton at September 18, 2009 8:31 PM

23.m.137.65"

as rx'd
BS: 230(PR)
SP: 140(PR)
DL: 305(PR)

Total: 675(PR)


Last Time/PR:
BS: 225
SP: 140
DL: 305

Total: 670

Comment #456 - Posted by: Francis Vu Nguyen at September 18, 2009 10:14 PM

Squat - 405 (PR)
Press - 205 (PR)
Deadlift - 520 (PR)

Total - 1130 (PR)

Comment #457 - Posted by: Dominic 32/M/5'10"/255 at September 19, 2009 4:59 PM

done last week some time:

Squat: 265
Press: 155
DL: 385

Total: 805

Comment #458 - Posted by: guitarman29 at September 21, 2009 8:15 AM

M/35/6'/206

Shoulder press - 140
Dead Lift - 340 (PR)
Back Squat -ran out of time, did 3 sets of 10 at 140# and never had the chance to do the max squat. Shoulder press was best form I have had, In past I have done a slight push press, today was all press. Will do max squat sometime in the week

Comment #459 - Posted by: EREK at September 21, 2009 11:38 AM

back squat: 270 (280 PR last time)
shoulder press: 160 - tie PR (160 last time)
deadlift: 365 (410 tie PR last time) - WTF - knew I lost some, but not this much - perhaps diff gym equipment played a role - obs need to do more heavy deads
TOTAL: 795 (850 PR last time)

Comment #460 - Posted by: bcb373 at September 22, 2009 10:03 AM

bs: 395
dl: 500 (missed)

Comment #461 - Posted by: TROY at September 23, 2009 5:05 AM

skipped

Comment #462 - Posted by: liggy at September 24, 2009 1:54 PM

bs sp dl total
meyer 315 185 390 790
Stocker 225 85 205 515
jabarie 167 85 205
montel 187 105 245
miguel 167 125 235
levy 235 135 315
eduardo 275 125 315

Comment #463 - Posted by: Meyer at September 27, 2009 6:21 PM

29/m/185

back to the basics and working up:

BS: 315 (high bar; shoulders can't handle Rip's low bar squat)
SP: 165 (combination of fatigue and weakness)
DL: 415 (felt good)

total: 895 (not a bad number for going down)

Comment #464 - Posted by: MoGreene at September 28, 2009 4:19 AM

SP - 235
DL - 355
BS - 335
CFT=925

Comment #465 - Posted by: Nick M/25/203/5'11'' at October 3, 2009 6:24 AM

Cfwu x 1
5,3,2,1,1,1 till max
in kilos:
bs 106
sp 65
dl 155
total: 326/718.7

Comment #466 - Posted by: EM at October 6, 2009 6:41 PM

Squats-265
Press-140
Deadlift-365

Total 770

Comment #467 - Posted by: wlaws284 at October 11, 2009 10:12 AM

Hotel gym. Made use of what I had.
CFWU 3x
BS:30 reps ayt 95#
SP:3 reps at 95#
DL:5 reps at 255# (+7 at 205)

Comment #468 - Posted by: ryan 32/6'/182 at October 12, 2009 6:29 PM

M/22/6'2/160

BS: 165 185 205-f
SP: 105 115 120-f
DL: 275 295 315

All were PR's. W00t.
Total 185 + 115 + 315 = 615

Comment #469 - Posted by: SeanMerron at October 13, 2009 8:32 AM

19/m/unk/5'10"

"CrossFit Total"

BS - 235
SP - 115 (weak sauce I know)
DL - 300

Total - 645

Not to proud of the 115 shoulder press...but I don't think its too bad for only doing CrossFit for the last 2 months

Comment #470 - Posted by: J. (CrossFit Rabiyah, Iraq) at October 13, 2009 10:19 AM

22/M/178/5'10"

"Crossfit Total"

BS - 375
SP - 165
DL - 345

Been doing the workouts for a while is this a bad/average/good post?

Comment #471 - Posted by: Fireman Engel at October 13, 2009 3:01 PM

22/M/178/5'10"

"Crossfit Total"

BS - 375
SP - 165
DL - 345
Total - 885

Been doing the workouts for a while is this a bad/average/good post?

Comment #472 - Posted by: Fireman Engel at October 13, 2009 3:02 PM

m/30/5'10/210

BS:330
SP:185
DL:430
Total: 945(PR)

Comment #473 - Posted by: Chris W. at October 13, 2009 3:24 PM

m/37/5'5/155

BS:255
SP:135
DL:295
Total:685

Comment #474 - Posted by: Greg at October 13, 2009 7:11 PM

subbed bench press (7x1)

195, 205, 215, 225, 235, 240(f), 225

Comment #475 - Posted by: Manchild at November 12, 2009 11:36 AM

squat 275
shoulder press 165
dead lift 345

Comment #476 - Posted by: erik at September 9, 2010 10:40 AM
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