## 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.

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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

ugh gym closed. more metcon!

Sweet, perfect holiday WOD.

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#.

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

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

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

#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.

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?

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!

#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.

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

#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!

#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

what a 3 set!!!

C&J and a TOTAL!!! Best week ever.

I choose to forget all about the running burpee suckfest!

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.

its been a while. looking forward to my progress.

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

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

DL 170kgs 374#

SP 85kgs 187#

BS 110kgs 242#

Toal: 365 803#

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

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

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. :)

As Rx'd

BS - 110kg

SP - 75kg

DL - 150kg

Squat- 280

Press- 150

Deadlift- 340

Total- 770

DNC

L knee aching DJD acting up

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!

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!

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.

#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.

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

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?

M/140

Bsq 195

SP 135

DL 205

535

m/44/185

bs-365

sp-185

dl-385

CT-935- PR

Back Squat:

320 (PR is 325)

Shoulder Press:

165(PR)

Deadlift:

360(PR)

Back Squat:

320 (PR is 325)

Shoulder Press:

165(PR)

Deadlift:

360(PR)

Total: 845

bw 165

subbed front squats

265x1x5

SQUAT: 295

DEADLIFT: 365

PRESS: 145

All PR's

21/M/175/5"10'

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.

32/F/155/5'7"

New at cross fit

BS 155lbs

DL 165lbs

SP 85lbs

22/m/200/6'2"

SP: 165

DL: 365

BS: 305

835, New to Crossfit.

BS-275

SP-135

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

21/m/155/5'8

BS-275

SP-135

DL-365

total 775

strength ratio: 5

21/m/155/5'8

Pilates routine to warm up.

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

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

m/26/210/70"

bs-485(PR)

sp-200

dl-485(PR)

total: 1170

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

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!!!

BS 370(PR)

SP 195(PR)

DL 425

Total 990(PR)

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.

CrOsSfIt ToTaL:

back squat : 255

shoulder press: 120

deadlift: 280 ( could be more but i've used all the weight i had)

= 655lbs

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)

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

5 Turkish Getups each side, 55# KB

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

Squat 385

Press 165

Deadlift 405

total: 955

will break 1000 next time!

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

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.

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.

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

Sq 225

SP 115

DL 265

______

= 605

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.

CFT:

All PR's

S-240

P-115 (oh yeah!)

D-260

Total:615lbs.

Not bad for a 32/f/158/5'6"

m/24/175

Squat: 335

SP: 140 (PR)

DL: 415 (PR)

-Total: 890

Bench: 280

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.

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:)

back squat 240

shoulder press 110

deadlift 205

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

23/m/175/67'

BS: 305

DL: 285

SP: 175

Total: 765 on first time doing CFT

42 m/5'10/195

BS:305

P: 145

DL: 350

Total: 800

BS: 265

DL: 315

P: 150

20/170/6'0

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.

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.

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

Soloflex

Back squat - 120

Shoulder press - 85

Deadlift - 150

Total 355

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 :)

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!

m/43/56"/170

BS-310(PR)

SP-170(PR)

DL-310(PR)

BS: 335 down 35

SP: 165 down 5

DL: 385 down 5

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.

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

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.

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.

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.

BW = 165

Today:

BS - 245 (tied pr)

SP - 130 (pr)

DL - 335

Total = 710 (pr)

090629:

BS - 235

SP - 125

DL - 315

Total = 675

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....

rx'd

squat: 315

press: 185

dead: 405

total: 905

Did this after being sick for the past few days. Good stuff and impressed with myself.

BS-355#

SP-165#

DL-385#

240 - Backsquat

140 - Shoulder Press

300 - Deadlift

680 - total

BS - 265

SP - 175

DL - 405

Total - 845

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!

Caught up with ystd WOD, details there.

26:46

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

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

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

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)

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)

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....

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

275 lbs

135 lbs

315 lbs

31/m/197

BS 305

SP 135

DL 325

CFT 765

34/m/175

squat 295

press 155

dead 365

815

bs: 225

p : 115

dl: 225

total: 565

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.

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.

BS: 285 lbs.

SP: 125 lbs.

DL: 295 lbs.

Total: 705

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!

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)

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!

5X5 135-190

5X5 95-140

5X5 185-255X8, 225X17

Bad WO, head/chest cold

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!

M/18/155/70

BS 315lbs PR

SP 120lbs

DL 305lbs PR

CFT: 740

squat 245

press 145

dl 315

CFT 705

Not a good performance today

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

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....

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.

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#

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??

Squat - 240

Press - 135

Deadlift - 320

Total 695

BS = 195

SP = 115 (failed at 125)

DL = 215 (need to work on form)

Total = 525

Goal Next time in over 600

BS = 195

SP = 115 (failed at 125)

DL = 215 (need to work on form)

Total- 525

Goal next time if over 600

#59, Jesse:

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

bs=365

sp=180

dl=355

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

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...

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

CFWUx3

"CrossFit Total"

Back squat: 245# PR

Press: 95# tied PR

Deadlift: 280# PR

TOTAL: 620 PR and very pleased!

CFWU

BS-85

SP-60

DL- 120

Total=265

m/42/5'11"/181

first time doing a total

bs=225

sp=125

dl=285

total=635

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.

24/M/5'8"/168

dl. 365

bs. 305

sp. 175

total = 845

BS, 3x5, 195-210-230

Press, 3x5, 185-175-165

DL, 1x5, 305

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!

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

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

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#

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 :-(

BS: 150 kg, 331#

SP: 80 kg, 177#

DL: 190 kg, 419#

Total: 420 kg, 927#

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

M/26/140/5'11"

BS 240

SP 135

DL 335(PR)

710 total PR

M/45/200/6'3"

BS/155

SP/100

DL/255

BS: 495 (-10 off PR)

SP: 205 (Same as last time)

DL: 485 (PR)

Total: 1185 (PR)

M/33/70/205

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.

m/20/5'8/182

bs - 265

sp - 135

dl - 295

cft - 695

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.

BS: 215

SP: 117

DL: 335

Total: 667

m/23/180

BS: 365

SP: 185

DL: 365

TOTAL: 915

not bad for my first go!

BS: 130

SP: 60

DL: 120

Tot:310

BS: 275

SP: 130

DL: 315

Tot:720

205-145-275 75#less than pr...rest Greg

145-80--150 15# over last pr kelli

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.

squat 305

press 160

deadlift 315

total 780

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.

687 (250, 137, 300) BW = 157

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

Elizabeth - 4:32

Run/Burpee - 32:34

Squat - 245

Press - 145

DL - 265

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

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.

BS 390

SP 190

DL 505 PR

1085PR

Sq: 275

Pr: 135

Dl: 315 (335x)

========

GT: 725

m/160/5'9"/21

BS-275

press-125

deadlift-265

m/145/5'8"/19

BS - 245 (PR is 250)

SP - 120 PR

DL - 315 PR

BS-355

SP-180

DL-455

CFT- 990

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!

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.

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).

Josiah:

Back Squat-250

Shoulder Press-140

Deadlift-325

Total-715

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

bs-330 PR

sp-155 (PR is 165)

dl-405 (PR is 425)

total: 890

i definitely expect more out of myself

m/35/155

CFT

Sq 290

Pr 145

Dl 350

Total 785 15lb pr. Getting closer to that 800 mark.

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

Squat: 315 (PR)

Press: 135 (tied PR)

Dead: 425 (PR)

Total: 875 (PR)

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

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!

m/23/175

S: 245# joke

P: 152.5#

D: 365#

762.5#

No PR's today.

M/40/6'/167lbs

DL - 345

SQ - 255

SP - 125

Total - 725 (PR)

Still having trouble increasing on shoulder press.

m/21/5'7"/160

s: 345

p: 165

d: 405

All PR's!

**FRAT**

Mr. And Mrs Bingo happy aniversary!!!

Big hugs guys have a GREAT total!!!

100 days burpee challenge day 3...done

**FRAT OUT**

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

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

#173 Sesoku,

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

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!

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

First time CFT - 825

BS 315

SP 175

DL 335

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

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.

BS: 365 pr

SP: 145 pr

DL: 355 pr

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"

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.

Last time: 365

BS: 165

SP: 85

DL: 215

Total: 465 (PR)

Exciting day!

BS - 275 pr

SP - 155 pr

DL - 295 pr

Total - 725

DL 455

BS 275

sp 205 PR

Total 935

255bs

135sp

435dl

pr'd all three

825 total

damn not bad for an ex fat guy

245 squat

115 shoulder press

295 deadlift

655 total

38/221/6'1"/m

Squat 305

S Press 125

D L 345

120kg Squat

60kg Press

150kg Deadlift

= 330kg or 726lbs

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!

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

Back Squat: 435

Shoulder Press; 190

Deadlift: 495

Total: 1120 lbs

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

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.

#184 Nick,

Nice job on the CFT post CFSB!

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

CrossFit Total

Back Squat: 220(PR)

Shoulder Press: 105(PR)

Deadlift: 320(PR)

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

As Rx'd:

Back Squat: 275#

Shoulder Press: 115#

Deadlift: 315#

Total: 705#

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.

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

Back squat 225 lbs

Shoulder press 145lbs

Deadlift 275lbs

***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***

BS 275

PRESS 140

DL 335

750 total for my first CF Total

M/42/6'/274

BS 355

Press 182

DL 415

952

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.

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)

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!

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

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.

nate

bs - 300 pr

sp - 150 pr

dl - 350 pr

tom

bs - 185 pr

sp - 115 pr

dl - 225 pr

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)

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

bs 305 (275)

sp 145 (125)

dl 315 (295)

total - 765 (695)

Back Squat- 245

Shoulder Press- 135

Deadlift- 325(PR)

Total- 705

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

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

5'9" 163 newb

bs: 205

sp: 130

dl: 275

= 610

total of 490.. my highest score on CFT

BS: 425

SP: 195

DL: 430

1050 pr

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

Squat: 255

Press: 135

Deadlift: 325

CFT: 715

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,

bad math above,

tired from 1RM

total : 875

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.

BS-255 (PR)

SP-125 (10 down from last time :-(

DL-275(PR)

655 (PR)

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.

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

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.

bs 475

dl 495

sp 135 working thru shoulder injury

1105 total...

I have lost 25 pounds and some strength

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...

38/m/5'11/165

bs: 6x123# - 4x143

pj: 6x123# - 4x123

dl: 1x123#-133-143-153-173-183-193-203-208-208

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.

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

M/22/6'2/160

165 squat

105 press

225 deadlift

495 total

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.

As Rx'd

BS 300

SP 135

DL 365

Total 800

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

previous:

BS:225

SP:105

DL:275

Total: 605

this time:

BS: 245

SP: 115

DL: 295

Total: 655

Back Squat 215

Shoulder Press 155

Dead Lift 275

Cross fit total = 645

BS 225

SP 125

DL 300

TL 650

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!

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

BS 265

DL 315

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

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

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

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.

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.

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

bs: 90kg

sp: 55kg

dl: 100kg

tot: 245

M 47 174cm 84kg

Have not been training for years.

BS 120 kg

SP 70 kg

DL 140 kg

Not my best.

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!

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!!!

Back squat 100kg

shoulder press 50kg

deadlift 155kg

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.

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.

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 .

as rx'd

37:49

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

SP 187 lbs

BS 485 lbs

DL 419 lbs

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

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!

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.

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.

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 :-).

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

M/34/6'/175

Total - 590

BS - 210

SP - 125 (PR)

DL - 255 (PR)

Last CFT was 545

Squat- 295

Push Press- 185

Deadlift- 405

Total: 885

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

M/6'1''/194

Squat 315

shoulder Press 155

Deadlift 405

Total 875

41/m/176cm/72kg

SP 65kg (failed at 70kg)

BS 110kg (failed at 120kg)

DL 155kg

CFT 330kg (PR by 5kg)

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.

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

C-

BS-215

SP-111

DL-275

Total-601

Broken foot but Rx

Squat 300

Press 130

Dead 315

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

BS: 265

SP: 125

DL: 300

Total: 690

M/32/6'/175

Squat 245

Press 105

Deadlift 250

Total 600

BS: 305

SP: 145

DL: 335

total: 785

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.

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!

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.

m/5'8"/167lbs/35.

did a 3 mile warm up run then w.o.d.

back squat-265

deadlift-285

shoulder press-165.

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!

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)

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

200 bs

110 sp

200 dl

510 total

previous 495

pr 630

135 sp

265 bs

225 dl

625 Total

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

M/35/177

255 BS (PR!)

155 SP (PR!)

305 DL

715# CFT (PR!)

285 BS

140 SP

383 DL (PR)

808# CFT Total (PR)

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 =).

CFWU x 1

SQT - 315

SP - 120

275 - 275

Total - 720

First CFT

SQT - 275

DL - 305

SP - 135 (Tweaked my shoulder the other day)

Total 715

M/25/5'8/152

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.

SP - 135 (PR)

BS - 255 (PR)

DL - 350 (PR)

Total - 740

315-back squat

335-dead lift

175-shoulder press

total=825

i got kicked out of the gym :(

39 yom/185

Done on 9/8.

BS - 410 (pr)

SP - 170

DL - 450

1030

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.

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

BW 155

Back squat: 255lb (mental block squatting 265lb and inadvertantly partial repped it)

Press: 115lb

Deadlift: 345lb (30lb PR!)

Total: 715

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........

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)

m/30/5'9"/170

SP 115

BS 265

DL 325

Total: 705

18/m/198/6'1

Dead 375

SP 145

Squat ATG 285

39m/6/187

Squat 335

Press 160

Dead 415

Total 910pr

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

M/29/6'6"/215

Squat-245

Deadlift-315

Press-130

Total-690

BS: 265

SP: 120

DL: 215

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

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

dl 315

sq 295

sp 170

cft 780

hoped for 800 but at least an improvement

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"

Squat: 215lbs

OH Press: 125lbs

DL: 315lbs

First CFT:

BS: 275

SP: 150

DL: 365

Total:790

M/25/6'3"/215

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

BS - 215#

SP - 125#

DL - 285#

Total 625#

33/M/5'9"/188/

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.

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#

Did this last week.

Back Squat – 225,275,285

Press – 110,115,120

Deadlift – 225,315,385

Total – 790

Squat: 325

Press: 155

DL: 345

Total: 825

Garage, PM, Scott spotting

Last time: Squat 315, Press: 155, DL: 315 (785)

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

cfwu

wod

squat 205

shoulder press120

dead lift 255

total 580

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.

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:)

D

@home

BS 253 (PR +12)

SP 109 (PR 124)

DL 331 (PR +12)

TTL 693 (PR +9)

BS 405

SP 165

DL 455

CFT 1025

Squat 285 (f@305) PR is 300

SP 165 Tied PR

D 365 (f@385) (PR in total is 385)

squat 370, 5lbs pr

press 180, -5

deadlift, 445 -20

total 995, pr is 1010

not thrilled. deads felt really heavy today.

M/29/163#/72"

BS - 209# pr+9

SP - 121# pr+6

DL - 275# pr+5

CFT - 605# pr+35

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!

Nate 24/m/168

BS 315

SP 135

DL 375 CFT 825

Laura 21/f/120

BS 105

SP 75

DL 215 CFT 395

Nate 24/m/168

BS 315

SP 135

DL 375 CFT 825

Laura 21/f/120

BS 105

SP 75

DL 215 CFT 395

BS: 265 broke even

SP: 145 PR by 10

DL: 325 PR by 10

Crossfit Total: 735 PR

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

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!

squat 255

dl 365 new pr

press 120

too much warm up on the squats

m did

135

135

62

back squat-285

shoulder press-165

dead lift-275 tried 295F

total-725

Back squat 255

Shoulder press 125

Dead lift 260

28 yo/156#/M

BS 345

SP 165

DL 405

total 915

I hustled to get the warm up and WOD in under a hour. No PRs today.

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

BS 265

SP 115

DL 285

Total:

665

(Feeling pathetically weak today - numbers down)

Squat 130kg (Failed 132.5kg)

Press 72.5kg (Failed 75kg)

Deadlift 172.5kg (Failed 180kg)

375kg

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...

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.

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!

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

bs: 235

press: 115 (=pr)

dl: 295

total: 645

M/41/5'11"/185

SP--115

BS--230

DL--325

BS: 305

SP: 175

DL: 335

Total: 815

b/s-305#

s/p-165#

d/l-325#

total-795

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

m/44/165

squat 185

press 135 (pr)

deadlift 275

total 595

m/23/175

BS 275

SP 135

DL 335

squat: 300

press: 125

deadlift: 355

m/6'/160/19

first time........................

BS-365

Sp-160

DL-385

910

This time

Bs-385

sp-165

Dl-425

975

BS - 295

SP - 140

DL - 400 (huge PR!!!)

835

"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

BS-365

SP-145

DL-475

Total:985

Back Squat 350#

OHP 145#

DL 405#

Total 900#

not my PR's - sore back

m/56/5'7"/165

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

Total

Back Squat 90kg (pr)

Shoulder Press 39.5kg (pr)

Dead Lift 100kg

Pleased with the Pr's (lots of Happy Dances)

Good Fun

Shoulder Press: 155 (PR)

Squat: 300 (PR)

Deadlift: 400 (PR)

Total: 855

F/5'2"/140/38

Should press: 123 (pr)

Back Squat: 223

Deadlift: 255 (pr)

Total= 601 (pr) Yah!

squat: 275

shoulder: 120

deadlift:235

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....

Back Squat: 210

Shoulder Press: 115

Deadlift: 285

f/24/5'7"/118

back squat 100#

press 60#

deadlift 185#

grand crossfit total 345

M/24/150 GregAwu

Heavy lifting after long drive... not really fun:

BS - 305

SP - 135

DL - 405

Total 845

F/31/5'7''/156

BS-165

SP-90

DL-190

BS - 155

SP - 125

DL - 175

CFT - 455

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

BS- 215

SP- 155

DL- 350

CFT= 720

M/22/6'2.5"/224

BS 255 (PR)

SP 145 (PR)

DL 335 (PR)

CFT 735 (PR)

BS - 325 (+10)

SP - 165(same)

DL - 415 (same - got 425 up just couldn't lock out)

Total - 905

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

m/ 26/ 200/ 74"

BS: 300

SP: 78kg (172 lbs.)

DL: 470 (PR)

TOTAL: 942

Squat 175

Press 140

Deadlift 255

Squat: 250

Push Press: 135

Deadlift: 250

someday I'll purchase more weight

20/m/5'11"/163

Squat: 250

Push Press: 135

Deadlift: 250

20/m/5'11"/163

Squat:235

Push Press:105

Deadlift:265

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.

Back squats 225. 315. 365. 385

Shoulder press 155. 190. 200

Deadlift 315. 405. 475f. 450

crossfit total 1035

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

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

F/25/5'7/135

BS: 215

SP: 85

DL: 225

Total: 525

bs: 295 (pr-no change)

pp: 135 (pr)

dl: 325 (pr)

Total: 755 (pr)

as rx'd:

330kg/726lbs

SQ-125kg; SP-60kg DL-145kg

m/31/6/200

SP: 170 (PR)

BS: 375

DL: 405

Total: 950 (PR by 5lb)

F/26/5'4/125

BS:175

DL:215

SP:80

Go Mattie! :)

F/27/5'2/160

DL:235

BS:185

SP:90

TOTAL: 510

F/34/5'6/193

BS:155

DL:205

SP:80

Good Job K (Kim) and Brandy....doing good girlz!

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...

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

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.

Back Squat: 265 (PR)

Front Press:150 (PR)

Deadlift: 355 (PR)

Total: 770 (... PR)

A great day! On the road to 800!

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.

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.

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.

First CFT in a while and it showed:

SP: 135, BS: 265, DL: 355

Total: 755

bs 275

sp 165

dl 335

cft 775

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

@thegym

BS 295# (tPR)

SP 155#

DL 395# (tPR)

TOTAL 845# [PR860]

Shoulder Press 140#

Back Squat 220#

Deadlift 335#

CrossFit Total 695#

BS 275 (tPR)

SP 145 (tPR)

DL 405 (PR)

Total = 825 (PR)

BS 265

SP 155

DL 345 (PR)

Total = 765

Standard Warmup

(95# assist pullup and dip on gravitron)

BS 225#

SP 135#

DL 225#

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.

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.

BS - 242 (PR by 17#)

SP - 133 (PR by 8#)

DL - 285 (PR by 30#)

Total 660

BS: 405

SP: 175

DL: 405 (PR)

Total: 985

Back squat - 235#

Press - 105#

Deadlift - 250#

CFWU

BS: 275(PR)

SP: 140(PR)

DL: 335(PR)

CFT: 750

31 yom

127lbs

bs 285

sp 115

dl 245

BS 275 lbs

SP 155 lbs

DL 385 lbs

had to go lighter today...

As Rx'd:

BS - 260#

SP - 115#

DL - 305#

CFT=680#

BS 355

SP 185

DL 385

Total 925

M/31/5'9"/152

Did this yesterday.

BS 255

SP 110

DL 320

Total: 685

-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.

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!

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"

Squat 380 PR

Press 165

Didn't get to deadlift. Worked with Damon on my squat today and that took a while.

45/M/159#

770.5

275 / 150.5 / 345

M/29/6'4"/205

SQ 250

SP 140

DL 380 pr

CFT 770 pr

M/40/197/6'

BS 255

SP 170 (PR)

DL 365 (PR)

CFT 790 PR

Total: 760.

BS: 280 (PR); SP: 145; DL: 335.

Prior Total PR was 770.

PR DL=345.

PR SP=160.

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!

24/m/5'9"/160

BS-210

SP-129

DL-285

total-624

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

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!

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

183# bodyweight

BS-305#

Press-155#

Deadlift-365# (failed 375#)

Total-825

205# body weight

BS- 275#

Press- 140#

Deadlift- 305#

Total- 720

Back Squat: 325lbs

Shoulder Press: 155lbs

Deadlift: 345lbs

Total: 825lbs

M/5'7"/168lbs/33yo

BW - 96kg

DL 220kg

Press 80kg

Squat 170kg

total 470kg or 1036lb

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.

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

Deadlift - 295 (PR 300)

Squat 285 - PR

Press 125 - Same as last time

Total - 705

squat - 305

press - 145

deadlift - 325

total 775

43 yom 204 lbs.

BS: 255 (shallow) (PR)

SP: 145 (PR)

DL: 315 (PR)

34 yom 200 lbs

SP-205

BS-335. PR is 355

DL-425. PR is 450

CFT 965

090629

BS - 225

SP - 145

DL - 335

Total - 705

090907

BS - 275

SP - 160

DL - 385

Total - 820

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

Squat - 405 (PR)

Press - 205 (PR)

Deadlift - 520 (PR)

Total - 1130 (PR)

done last week some time:

Squat: 265

Press: 155

DL: 385

Total: 805

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

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)

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

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)

SP - 235

DL - 355

BS - 335

CFT=925

Cfwu x 1

5,3,2,1,1,1 till max

in kilos:

bs 106

sp 65

dl 155

total: 326/718.7

Squats-265

Press-140

Deadlift-365

Total 770

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)

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

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

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?

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?

m/30/5'10/210

BS:330

SP:185

DL:430

Total: 945(PR)

m/37/5'5/155

BS:255

SP:135

DL:295

Total:685

subbed bench press (7x1)

195, 205, 215, 225, 235, 240(f), 225

squat 275

shoulder press 165

dead lift 345