## November 4, 2009

### Wednesday 091104

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Post total to comments.

Compare to 091013.

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56th Security Forces Squadron, Luke AFB Combat PT Course

The Birth of CrossFit Kids by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

2009 CrossFit Games - video [wmv] [mov]

Posted by lauren at November 4, 2009 11:03 AM

Well I was gonna lift tomorrow anyways...

I've just received my brand new concept II rower( garage gym).

I'm wondering what will be a competitive time for a 1000m row?

looking for a +750 crossfit total tomorrow!

I love the Total - and I hope to break 700 for the first time.

The Mac

Love this one...hopefully push past my last...

SUB-RAT!!!!

Hooray for CFT. I can't go heavy yet- but YOU guys can.

Hit this hard ladies. I'll be reading tomorrow, looking for some big numbers. Make me happy :)

I am still amazed at my FRAT Avalanche WOD this AM. My first avalanche was 39:44, second was 37:01 and today was 37:41. Not really any kind of loss, I am not sure how that happened. But who cares? I'll take it.

For the record, since rhabdo hospitalization, discharged on 09/25/09 I have done 5 mini strength WODs and 6 very scaled MetCons. All spaced days apart. So 11 workouts in 5 weeks. No major losses ('cept my dead hang pull ups, I was up to 4 and now i'm struggling to do one. I thought it was due to increased body weight I guess- but I think its really in my head)

Every day, in every way, I'm getting better- still Paleo, still snoozing 8+ hrs, lots of fish oil, lots of good friends keeping my spirits buoyed.

Can anyone tell me if there is a method behind the madness on how these workouts are picked?

I find myself trying to guess the logic, but I have this vision of coach pulling workouts from a bingo machine. Either way, its brilliant - just wondering if there's some logic behind doing CFT this soon after we did it before (other than keep your body/mind guessing).

Im not sure i understand do you just do everything once then your done im kinda new to this any help appreciated thx.

Robert #8 - start with the standard CF Warm Up (check it out on the FAQ).

Then get ready for this WOD. 1 Rep = your max rep. Now, you are new to this so, for goodness sake don't try and max out too soon (unless you are, of course, an experienced lifter). Scale upwards slowly, as and when you are ready...

#3

For a CFer (no point comparing yourself to people who row as their sport, unless you're aiming for that), 3 minutes or a little bit over would be a strong 1K time.

#7

There's been a lot of backlash lately that CF doesn't include enough strength work, my thought is that in response to this, CFT is going to become a monthly event.

#8

If you click on the "CrossFit Total" link at the top, it will take you to a detailed pdf explaining the total. It's exactly as prescribed, don't over-think it, it's like a powerlifting meet.

Man so funny, I did this Monday.....

Deadlift 385lb

Back squat 285lb

Press 145lb

815

Scared to go higher on back squat cause I didn't have bumber plates or floor mats so ditching would have been BAD!

First time doing Total...how does this rate

Male 5'11" 198lb 35 years old.

crossfiting at firestation since Dec. 2008

Just moved to Colville WA and was wondering if there was anyone nearby xfitting or aware of a good xfit gym. The gym here is poor and as you know not much is needed but wasjust wondering if anyone else nearby doing WODs. If so shoot me an email at jdaleolson@yahoo.com. My wife and I are bboth xfitters and have been for a few years. Thanks a lot all!

-Jake

#13

you should be rating against your last cft, but it seems you don't have one so maybe it's not time to "rate" yourself, but to set a baseline for future progress recording. as long as you're improving it rates well; if you're not improving it's time to reevaluate.

against others it's too complicated to rate unless you're in a competition where the parameters are set. you will lift more than some and less than others.

costa rica?

anybody Xfitting in costa rica? holding it down in quepos. hot hot hot.

What a great video for the Crossfit kids cert. Outstanding job the Martin's and the whole HQ crew. People need to get to a Crossfit Kids Cert.

Just did it Saturday. Skipped it the time before because I was in the middle of a strength cycle anyway and wanted to finish before trying CFT again

BS 325 (+20 from last)

SP 170 (+10 from last)

DL 405 (unchanged)

Total 900 even

Max DL is still 420, but can never hit it on a CFT. Guess low-bar squats fry the PC. I think I had another 5-10 lbs in the squat easy but that was 3rd rep so I quit.

Dave WilliamsTX - just since the last CFT there have been a Back Squat 5x5 and a Deadlift 1x7 so plenty of reason to try heavy again.

PR! PR! PR!

Press - 160 (PR by 20)Failed 170

Squats - 425 (tied PR)Failed at 435

Deadlifts - 425 (10 below PR) Failed at 440

1010!!!

Last CF total was 925 3 months ago and 850 6 months ago.

Goal was to break 1000 and I DID IT!

The coolest part of this whole sha-bang we call kool-aid..UH..I mean Crossfit is here I am 37, I am able to squat more than I have in my entire life (including years on ski team) and I am dead-lifting more than I ever have. And last week I just ran the fastest 2 miles I have run in years. (oh did I mention I use to be an ultra runner about 35lbs ago?)

I love this stuff!

M/37/5-11/240

Great Article on CROSSFITCHRON.COM on means to achieve athletic success. Lindsey (5th fittest at Games) and Web Smith's website.

since we just had cft 3 weeks ago i decided to go for broke on all lifts...results were mixed

bs - 355 pr

sp - 175 f

dl - 475 f

mental block on sp, and th ebar was too smoth on the dl, couldn't get a good grip

not going to add up the cft this time, still 955 from last time

M/23/160

Squat 255#

Deadlift 220#

Press 125#

Total 600#

Ah I love the CF Total workouts the most! Get some.

Pony

Keep it up girlie

so glad to hear your high spirits, puts a smile on my face just before bed

Stop thinking, Start doing

Crap! I went in the wrong order! Oh well...

SP: 135(PR), 145F, 140F

BS: 275, 285F (saved the energy for DL)

DL:410(PR+5Lb!), 415F, 415F

135+275+410=820 CFT

I was feeling real good for 415... I knew I could do it but I didn't have the energy at the end and my right grip kept on giving up. Either then that I'm happy with what I've done!

After that I was feeling good about the DL so I did 5 rep of 315 and 10 of 225 then I was done..

"PROPS TO THA FRAT!!!"

Franiel

P.S. It's a 15Lb increase from the last CFT but who's keeping track...

120kg Squat

90kg Dead Lift

60 kg Shoulder Press

i busted my knee the other day & it got worse diong that Squat couldn't bend roperly for Dead Lift.

Way to go, L'il Pony! Looking forward to reading your full-time results again soon!

CFTotal last time was 785#, but I've PR'd Squats and Deadlifts since... Will be interesting to see if there has been a strength improvement since Oct 13. Will post this afternoon..

Doug

Pure upper body WODs needed

Hey guys, can any of you suggest some good, pure upper body WODs or point me to an area of the site that has some?

I've re-injured my knee and have to stay off my feet for my exercise for the next month, so can't run, row, swim, lift, press etc, but I'm determined not to fall back into bodybuilding stuff, even for a couple of weeks

Clearly, there's Lynne, weighted pull ups and lots of combinations of dips, push ups, sit ups, pull ups, knees to elbows etc but I'd love to keep the variety if possible and after 5 days, I'm already running out of ideas.

If any of you have WODs you've used yourselves or that you've used for your clients, I'd be very grateful to receive them

thanks for any help you can give me

185/m/21/5'11

im gonna murder this one

m/44/185

BS-365

SP-185

DL-405

CT-955

Love this workout

SP-170 (improved from 165)

BS-315 (improved from 235)

DL-490 (improved from 315)

CT-875 (difference of 160)

On some days I don't feel as though I get as hard a workout as i should be doing. Should I go up in weight on the days I feel this way or stick to what the workout says? I'm particularly enjoy the workouts that have me going non-stop and have several different exercises in it.

#29 nick

I remember this one just destroyed the upper body.

Complete as many rounds in 20 minutes as you can of:

Handstand push-ups 5 reps

Bench press 135 pounds, 10 reps

Push press 95 pounds, 15 reps

Dips 20 reps

BS 300 (+15 from last)

SP 135 (-5 from last, damnit!)

DL 400 (+15 from last)

CFT 835 (+25 from last)

i blame the halloween workout for a sore upper body--didn't do it on halloween; did it on the 1st.

BS-280

SP-125

DL-295

BS-up five pounds

SP-same no change need to work on this

DL-up ten pounds. tried 300lbs could not get it.

Male/28yo/68.4kg

All lifts are 100%Raw

Press: 75kg/165 pounds

Back Squat: 140kg/308 pounds. PR by 13 pounds, my first time over 300, and my first time getting twice by bodyweight!!!

Deadlift: 170kg/374 pounds. This bar had the worst grip I've ever encountered. It was like a freshly waxed car. Might explain my 11 pound unstrapped loss as I had a total grip failure.

Addition to Comment #36

My total was 847 pounds or 385 kg.

m/41/5'6"/145

bs-280

sp-125

dl-365

total-770

Squat 295 (PR)

press 145 lbs

DL 340 lbs (pr)

CFT 780 lbs at 165 body weight

need to work on shoulder press this month

M/46yrs/165lb/5'8"/ATL

M/28/223/6'0"

Squat: 435 -PR

Press: 155

Deadlift: 365

Total: 955 - PR

Press was 20 pounds short of PR of 175. Worked HSPU last night and failed on 170. Couldn't do much after that.

36M/5'6''/168#

BS-335

Press-155

DL-425

Total-920

CrossFit Knoxville

did triples instead

sp:

5 sets 115 x3

bs:

5 sets 185 x3

dl:

2 sets 315 x3

3 sets 275 x3

50m/5'10"/211

Combined crossfit football andtoday's WOD.

12-9-6 Deadlift + sprints

Shoulder is still a problem after rotator cuff surgery in March

Deadlift 315 (wod weight)

shoulder press 160

squat stopped at 315

total: a poor 790...both DL and Squat should be heavier.

added bench - 250

25/M/190

BS: 260 (PR)

DL: 275 (same as last time, which was PR)

SP: 120 (same as last time - PR)

655 total.

Then did something bad to my neck while stretching. Waiting for the IB to kick in.

While looking for a rope to climb last week I mentioned it to a friend who is a principal of a school. He got me a used rope and said he could get a couple if he wanted as they don't use them any more. Try getting hold of a teacher you may be surprised.

BS: 185 (PR)

SP: 75 (just can't get it past half way w/80)

DL: 215 (tied recent PR)

475 total

Last CFT was only 441 on 10/14 & CFT on 9/7 was 415. Really excited about my rapid improvement.

Back Squat: 335(PR)

Shoulder Press: 170

Deadlift: 380

Total: 885

28/6'8"/223

bs-325

sp-190

dl-365

880

bw 165

subbed front squats

160x5

180x5

205x8

31/m/5'10"/210

BS: 350

SP: 165

DL: 405

Total: 920

m/32/5'9"/175

BS - 300

SP - 140 (-5)

DL - 370 (PR -5)

total = 805 (-10)

17/m/5'11"/180

My first time trying a one rep max. Died on the squats, luckily the gym has a cage so on my final squat I just went all the way down to the ground and left the bar hanging, could've died :/

I did them in the wrong order, and dropped the bar on my first deadlift, it slipped and everyone stared at me, but I managed

SP - 140lbs

BS - 253lbs

DL - 264lbs

Total - 657

Not bad for a 17 year old who doesn't do sports ;p

No racks in my basement gym so I have to clean and jerk all my weights. So, can't do CFT

Squats

5x15 @ 135

Press

5x5

65, 75, 85, 95, 95 (all pounds)

paid real attention to form from start to finish

I know this is low but my max press is only 125 so I was pretty happy. And other then my wife and daughter, my happiness is what counts.

ran out of time for DL's

Front Squat Total:

Front Squat: 275 (PR)

Press: 165

Deadlift: 425

Just didn't have a deadlift today. First two lifts felt strong though. Not sure what was up with that, but considering I just deadlifted 445 on Thursday, I'm not too worried about it.

First CFT since May 2009. Getting back in slow and steady for feeling good:

BS: 205, 225, 245 - PR 255

SP: 135, 155, 160(f) - PR 165

DL: 185, 205, 205(f) - PR 275

Total: 605

The Mac M/37/218/5'11"

AWESOME DAY!!!!!!

BS=335#-PR

SP=185#-PR

DL=425#-PR(attempted 445# failed)

Total= 945#

m/24/172

BS: 335

SP: 145

DL: 425 (PR)

Total: 905 (PR)

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

BS 255

SP 155

DL 275

TOTAL 685

I have a question i think my body doesn't work well, my PR for one rep DL is 360, and my PR for one rep BS is only 190, and i see that a lot of ppl have their BS with in range of the BS any advice as far as gettin my BS up?

Last time around did 815lb

Shooting for a total of 850 today.

Never could get the crossfit games video to work yesterday. Anyone else have an issue with it or another link that works?

Thanks,

I broke 500lbs in the Deadlift today!!!

BS 365 SP 185 DL *505* Total = 1055

Deadlift 145kg

Back squat 100kg

schoulder press 50kg

BS: 115

SP: 115

DL: 135

CFT 365

@ Mannass

DL: 275

BS: 200

SP: 115

CFT: 590

BS: 315

SP: 175

DL: 315...F @ 365...ugh!

Total: 805

What a great workout today... first CF total, so I guess they are all PR's...

BS-315; SP-145; DL-325; Total-785

Not the WOD for today but did this at 7am this morning, 5 sets of the following for time

12 Clean and press

9 hang and clean

6 thrusters

using a 35Kg barbell set up time= 17:34

M45

Jim

Crossfit Totals:

Back Squat - 355lbs.

Shoulder Press - 145lbs

Deadlift - 315lbs

Total = 815

Higher than last time, better squat, worse deadlift

whenever I click on 4.10 of the FAQs it goes to the journal. Trying to find more info on the CFT. Any suggestions? Is the SP using no legs?

790 last time, and I had a lot left. Today is PR day for all 3! Give 'em Hell!!

SP: 135

BS: 295

DL: 335

Total= 765 (PR)

Previous best was 725

Shooting for 800 next time

m/39/6'/200

BS 365

SP 170

DL 385

Thanks HQ

CF total

BS 305lbs

SP 200 lbs

DL 365 lbs.

870

Glad this one came up:

M: 45/210

Squat: 315

Press: 165 (shoulder issues, dammit--down from PR)

Deadlift: 405

Total: 915

Took it a little easy today...really wanted to focus on press. barely, barely mustered 135, and on my second attempt. 140 is pr. Been a while since I've pressed. Humbling.

Still can't figure out why people continue to do CFT in a sequence other than the prescribed one of Squat-Press-Dead.

I mean, do you do pullups before thrusters when doing Fran?

M 37 6' 165#

B/S 295

P. 145

Dead 335

as rx'd

back squat - 305 (+5)

shoulder press - 150 (+0)

deadlift - 380 (+5)

total: 835, new PR

CrossFit Total virgin.

as rx'd

BS 80 kg 176

SP 47.5 kg 104,5

DL 107.5 kg 236.5

CFT: 517

Wow. Back into Xfit.

Last CFT was 615 in May 08.

Starting up again. Good place to start for a baseline of my fitness!

First CFT

BS - 243 lbs

Press - 121 lbs

DL - 278 lbs

Total - 642

first did the 4 - 800m run from a couple days ago

2:45/3:07/3:02/2:59

then did Total

BS - 365

SP - 165

DL - 335

TOTAL: 865

Modified - all 5 reps

Snatch 95, 115

BS 185

DL 225

SP 115

Power Clean 135

PP 115

m.23.175

S: 265 (PR)

P: 155

D: 405

T: 825(PR)

No spotter today, so couldn't max out on back squats.

BS: 185

SP: 105

DL: 285 (PR by 50, woo!)

Total: 575

i cant wait to do this and see if i can still break the 1k mark!!! Doing after my boot camp class at 1:15

BS: 375

SP: 185

DL: 395

Total: 955

BS: 235 (PR)

SP: 105 (PR)

DL: 245 (PR)

Total- 580 (PR)

Only 20 from 600!

M/26/5'9"/170#

#7

More detailed reply

Crossfit total was started ebcause many of the top athletes in the games had been doing CF for less than a year and had came from a strength lifting background. Crossfit decided that strength in CF was low and that increasing it would create better.....competitors....at the games and presumably elsewhere. Also from many people outside the lack of strength being bad for most athletes had been a be negative things said about CF. Now with CF:Total it encourages the srength. Just so you know the average "active" male is about 175 lbs, they say that an athlete in most sports should have at least 1xbodyweight in bench, and 1.5 bodyweight in deadlift and squat. Now in CF we shoulder press but on the "sports average" the total for the average male in america would be 700. That is a base. Clearly at crossfit we'd hope to be above the base average, having shoulder press rather than bench lowers our number a touch but we should still have a close starting base.

And today

BS: 455

DL: 435

SP: 205

then tried bench and prayed for my shoulder

bench:245

I ove CF:Total, my favorite thing to hit CF in a while. I hope they get some special workouts for heavy O lifts for that explosive power against a lot of resistance, to explode up under great stress. Some days I do heavy C&J and heavy Snatch on my own call but I'd assume CF workouts are better programmed than the stuff I make up.

P.S. I never understood the hate on the bench. They say it takes equip so it is less natural, yet a C2, rings, o bars, GHD and bumper plates are all expensive specialized equip. and most pushing I do against resistance in real live is closer to straight away from my body more than straight above my head.

M/63/196- No squat rack yet (got the materials, but haven't put them together yet) so heavy squats are out--subbed 3 rounds of

5 muscle-ups (toes on ground- still working the progression)

5 karate kata

last month got 665 and that was my first time for CFT. after class im going to try to get over 700.

this is also the first time since doing CF that a wod has repeated itself- so lets see how much progess i've made

Oh, I so thought about doing this WOD with 1 arm..would add an element of "varied" and humor for sure!

Rt. shoulder rehab going well~can get to 90 degrees out front and to the side with minimal pain and can lift arm over my head without assistance of the wall or my "good arm".

did 4 rounds of 25 jumping squats~rest 1 minute between rounds

did 10 rounds of sprint tenth of a mile on treadmill/10 GHD sit ups

823#

BS 295, SP 140, DL 388

Carole

F/51/5'6"/130

bs: 165(PR)

sp: 80

dl: 210(ties PR)

total:455(PR), was 445 in Oct.

Kevin

M/50/5'11"/172

bs: 255(PR)

sp: 120

dl: 335

total: 710(PR), was 700 in Oct.

Doug and Shelby to do theirs later today.

Fit Mom, great to see you are making a quick recovery. You will be back 100% in no time Kim.

First time doing CFT

BS=305

SP=160

DL=350

Total=815

780! PR by 35 lbs!

MEBB is working like gangbusters. Thanks Coach Rut.

Squat: 280 (PR by 10 lbs)

Press: 160 (PR tie)

Deadlift: 340 (20 below PR)

Did this at Camp Taji.

CFT is a good day for me, it shows where I am weak (upper body) and reminds me that no matter how much I add the pile is always deeper and there is a new goal awaiting me around the corner....

BS=225

SP=135

DL=305

CF Total= 665

Strict form

m/27/205

Just started Crossfit today. Starting with the CFT. Did 925 at 238# and 50 years old.

BS-145

SP-65

DL-225

PR by 40 lb!

F/29/5'3/105

I could only do 65lb shoulder press last time as well, although this time I got the bar a little higher. I feel like I'm making no progress in this area at all week after week :(

Squat: 235lbs (PR)

OHP: 155lbs (PR)

DL: 315lbs

(PR:325)

total: 705 (tied PR)

wow, +85lbs in 3 weeks, I LOVE XFIT!!

BS - 235

SP - 140

DL - 295

BS: 47x3-49x3-51x3

SP: 45-47-49(f)

DL: 71x5

total 371.8 (last time 363)

M/26/140/5'11"

BS-250(PR by 5)

SP-130(PR is 135)

DL-365(Pr by 5)

Total- 745

#30?

Do you have a journal subscription.

the article called "cross fit while recovering" may help to inspire you. also check out the gymnastics website drillsandskills.com for more ideas.

BS - 245, no gain

SP - 115, no gain

DL - 300, no gain

Very disappointed

M/6'/30/230

BS 210kg

SP 110kg

DL 200kg

520kg,/1,144lbs.

On a bit of a high now as target was to break 1000 - turns out I shattered it. Gonna pay tomorrow though

To #30... Try JT as a great upper body workout:

3 rounds - 21, 15, then 9 reps of:

Hand-stand push-ups

Ring Dips

Regular Push-ups

Scale as needed...

#97 what did you do to your shoulder???

405# Back Squat 455# Partial

135# Shoulder Press

315# Deadlift

m/20/6'1"/170

BS: 360

SP: 110

DL: 355

CFT: 825

15lbs improvement over last time.

squat 215

press 110

deadlift 305

total 630

no changes

TM - 223

(M/23/165lbs - 5'7")

squat - 375lbs

press - 165lbs

deadlift - 405lbs

Total - 945

squat 350

sp 180

deadlift 345

total 875 down again, is anyone else finding no strength gains. I have been on this workout for a year now, and even though I have had gains in other areas I have noticed no improvement in these three lifts, I have not gone up one pound in any in over ONE YEAR! I used to squat 440(x2), dead 485. Any advice would be welcome. That would put me in 1100 range. HELP!!!!!!

Back squat: 140 PR

Shoulder Press: 100 PR

Deadlift: Skipped. Back still hurts from last time I did deadlifts.

#94 Sard,

Logic behind CFT isn't accurate. It was started before 2007 CF Games (1st one). Post by #76 Maruf has a link to CF Journal article by Rip from 12/1/06 describing CFT.

While it may have been instituted due to need for strength in CF training it had nothing to do with CF games or results. I believe the total was one of the competitions in '07 Games.

Male, 29yo, 155lbs

squat- 185

s/press- 105

d/lift- 255

M/27yo/188lbs

First time and hand no spotters so probably could have done a little more but safety is kinda important.

Squat - 325

S/ Press - 165

Deadlift - 305

total 795 lbs

Max have generally stayed the same the past few months.

Squat: 385

Deads: 505

Press: 205

Total: 1095

Ht: 6'2

Wt: 203

#119 I think that those are good numbers considering that you probably have total fitness now. I have the same problem. I used to do more weight , but I have maintained strength along with everything else by doing crossfit ( started one year ago ). I am lighter about 185 and have to struggle to do the weights that I did when I was 215lbs, but I feel more total fitness now. I did not do anything but lift weights then. I don't know much, but I hope this helped a little.

F/23/175/5'8"

New PR for everything :)

BS: 205 (PR by 15)

SP: 115 (PR by 10)

DL: 285 (PR by 10)

total- 605 (previous total 570)

SP-140 (-5 pounds... ?)

BS-235

DL-335

total=710

lost 5 pounds... I really thought I did better this time... I screwed that up. blah

Squat: 295

Press: 125

Deadlift: 335

As Rx'd:

Squat: 275

Press: 155

Deadlift: 405

Total: 835

Congrats to Luke AFB on the opening of their new Combat CrossFit course! Thanks for leading the functional fitness revolt and thrashing the "run, push-up, sit-up, lather, rinse, repeat" model we've been under for far too long. TRAIN HARD OR DIE SOFT!

As rx'd:

Squat = 245

Press = 155

Deadlift = 310

Total = 710

#105Annie ~ Steph - nice PRs ladies!!! WOOT! Go hard girls. FRAT where you at?

As rx'd

Squat: 275

Shoulder Press: 115

Deadlift: 305

mixed up the order..does that matter???

dl-180kg

sp-70kg

bs-130kg

total=380/836lbs! first time doing CFT

28/m/175lb/5'8"

As rx'd:

BS = 405

DL = 405

SP = 165

M/5'9"/200/37

Got a new rower, so I did my own WOD

Row 1000m

30 Situps

20 Pushups

Row 750m

30 Sit ups

20 Pushups

Row 500m

30 situps

20 pushups

Row 250m

30 situps

20 pushups

T=23:31

comment #125 CW

Thanks for answering, it is always nice to know I am not alone. My bodyweight is also 185 and was when I set my pb's way back. I realize being 39 now as opposed to being 26 when I did pr makes a difference. My total fitness is definitely up, even though I was never out of shape this is another level beyond where I was. Don't get me wrong, I love crossfit - just doesn't seem to impact these 3 lifts like I thought it would. Again, thanks for your input, another thing I love about the crossfit community - the support!!!

Squat 335 (PR+20); SP 155(=PR); DL 405 (PR is 435). Total 885, PR is 900.

Kind of a sucky day ... just seemed to run out of energy after starting off very well. Could be nutrition, my meals have been all over the map lately. I was especially depressed about the DL. But, I am happy about the squat, so at least there is one positive thing about the day.

Thanks Cookie! Awesome job, to Steph too. It's awesome to see girls pushing such heavy weight!

305 Back Squat PR by 20

135 Shoulder Press PR by 10

305 Deadlift PR by 20

745 previous best 695

squat = 100kg

press = 50kg

deadl = 127.5kg

total = 277.5kg PR

back squat 285

press 145

dead 345

775 on my way to 1,000

no pr's but solid form throughout

My once a month post

Every time CFT comes up I cringe. After 8 years of powerlifting competitions, constant cycling to increase one rep max, I never have the motivation or desire to go after that one rep max.

Dont get me wrong, I still have good strength.

So I devised my own workout for CFT days:

CFT 3 Bars of Death:

Squat: 175#

Shoulder press 95#

Deadlift 205#

Rounds of 10-9-8-7-6-5-4-3-2-1

For time: 25 minutes

My body weight this am was 146#

Squats need to increase, working through a bad knee.

Shoulders ache from years of benching, getting better.

Deadlifts good.

As one ages, strenght is important but so is fitness. I am trying to find that happy middle.

Laura f/47/5'7/146

As posted

Squat 180kg

Press 65Kg

Deadlift 220Kg

Total 465Kg = 1023 pounds

M/37/1.88m/97kg

First Crossfit Total

BS 205

SP 115

DL 255

Total: 575

18/m/165

Marine Officer age 28 weight 170

PR up 30lbs from last CFT

Total was 865

concentrated more on the squat form using the wall ball to get the full squat.

still don't have the equipment for cft

did a cf endurance wod:

hang power clean

10@60kg

7@65kg

5@70kg

3@75kg

1@80kg

1@85(fail)

1@82.5kg(fail)

then five rounds of

5 split cleans @ 60kg

10 box jumps - 60cm

time: 10'54

DL: 445 (pr by 40)

SQ: 315 (same as last)

SP: 170 (pr by 10)

then, 200 double unders, 1 mile run,

for time. lovely.

OK, so I got lab results back during my physical at work today and after eating regular cheese, whole milk, 3-4 whole eggs wk, regular plain yogurt for a year the results are...my cholesterol dropped 30 pts! LDL was 71, which didn't change from last year, my HDL is was dropped! Total went from 198 to 168! Goes to show saturated fat isn't really bad, you just need to bust your....doing crossfit to be healthy!

f/26/5'3"/145

(in kilos)

107.5 - 46 - 150

CFT = 303.5 (667.7lbs)

BS-375(PR)

SP-195(PR)

DL-435(PR)

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

total=1005!!!(PR)

Squat = 485 (220kg)

Shoulder press = 220 (100kg)

Deadlift = 396 (180kg)

Total = 1101 lbs (500 kg)

Boooom!! New PR!

BS-275

SP-195

DL-335

Total=805

Wod as rx'd

Squat: 425

Press: 205

DeadLift: 485

Total: 1115

Hi kids,

Male--26--150lbs--5'7

Squat: 285

Press: 125

Dead-lift: 355

Total: 765

Any advice on increasing my squat weight stuck around 365-375?

BS: 117.5kg/259

SP: 57.5kg/126 (PR)

DL: 200kg/440 (PR)

Total: 375kg/826

25/m/6'3/190

My first mainsite WOD!

Greetings from Crossfit Basel, Switzerland.

225,235f,230f (pr=225)

(kgs) 60f,55,57.5f (pr=130lbs)

(kgs) 160f, 155, 160f

55kgs=121lbs, 155kgs=342lbs

225+121+342=688 (tied pr)

Finally! I am back up to my PR. some time off for injury and being busy at work and home has slowed me down.

back squat x 1

shoulder press x 1

deadlift x 1

shoulders & quads were both pretty sore

735lbs (255,115,365) 11/04/2009

750lbs (265,130,355) 10/14/2009

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

BS=225, up 5

SP=110,

DL=345, up 10

CFT=680, up 15

M/57/160

B Squat 350

Press 140

D lift 318

Total 808

7# below PR, but I'm happy with it.

BS=275

SP=125

DL=335

Total: 735

26/m/5'11"/185

BS=380(PR)

SP=145(tie PR)

DL=405

Total=930

DL really killed my total. Went for 440. Almost got it but almost only counts in horseshoes and hand grenades.

m/19/150lbs

First time doing the Crossfit Total

Back squat = 295lbs

Shoulder press = 105lbs

Deadlift = 245lbs

Total = 645lbs

Back squat: 255lb

Press: 120lb

Deadlift: 365lb

Total: 740

backsquats: 335 (315)

shoulder press:135 (145)

deadlift: 335 (325)

total: 815 (775)

not expecting this type of change after the last CFT!

CFWU x3

BS: 255

SP: 95

DL: 295

CFT: 645 (585 last time)

Total: 655

Squat: 205(Weak)

Press: 150

DL: 300

BW: 165

23/M/165?

Grrr. The gym was PACKED, so I couldn't do deadlifts, and the scale was broken, so I couldn't weigh myself.

BS 215 (Maybe didn't get down far enough)

SP 115 (Maybe broke the plane)

DL 305 (Guessed based on the last time we did deadlift singles)

635 PR, but highly questionable.

PR!!

bs-180

sp-65

dl-200

Total:445

=( im stuck at 65 for shoulder press, just can't seem to get out of that rut. But I got 200 for deadlift, so im pumped!!

20/F/5'6"/125

BS 185 PR (up 5 from previous)

SP 75 (down 5 from previous)

DL 240 (PR) (up 10)

=490 total

BS 245

SP 130

DL 275

=650 total

tested out a couple other lifts afterward:

bench press: 165 (would have tried more with spotter)

max weighted pull up: 60

As Rx'd:

Back Squat: 295 (failed at 315)

Shoulder Press: 155

Deadlift: 365

Total: 815

Improvement from last CFT (790)!

BS: 325

SP: 140

DL: 410

Tot 875

46/m/71 kg

CFWU

CFT

BS 95 kg, 97½, 97½

SP 52½, 55, 57½(F)

DL 140, 142½, 145(F)

CFT 295 kg PR! (650 lbs)

CFT

SP: 185(190f)

BS: 305

DL: 345

Total: 835

PR was 785. Need to start pushing a little more on BS and DL. 345 DL was not too bad. Warmup with 1 mile run.

bs-342(all the weight i have)

sp-170

dl-342

cf total=854

M/6'5/225/21

Back Squat 225

Shoulder Press 135

Deadlift 325

Total 665

At my frame this is weak. It is however, better results in 1 month of CF than in 8 years of muscle mag lifting.

M 36/5'7/170

Shoulder Press - 145

Back Squat - 295

Deadlift- 385

825

my shoulders and knees still hurt from snatches and running. Love it.

m/42/165/6'

bs: 260 (last time: 250)

sp: 125 (lt: 125--sigh)

dl: 355 (lt: 345--ok, better)

m/38/245/73"

squat 315lb

shoulder press 165lb

dead lift 420 lb

total 900lb

m/15/120/70"

squat 175lb

shoulder press 65lb

dead lift 145lb

total 385lb

M/42/5'11"/175

SP--115

BS--225

DL--315

m/19/185/73"

squat- 325

shoulder press- 175

dead lift- 370

i work out in my basement, and i ran out of weights for dead lift so i had to stop at 370 haha

M/24/5'9"/175

BS: 365

SP: 185

DL: 365

All lifts raw

BW 155

BS-425

SP-185

DL-515

1125

Shoulder Press: 175 (new PR from 155)

Back Squat: 315 (325 FAIL - dropped it like a bad habit) ;O)

Deadlift: 415 (new PR from 365)

Total: 905 (beating my goal by 3 months)

Tell that ROCKSTAR Pat Sherwood, I summonned the power of my Chuck's!!!!

Crossfit Handstand Pushup Total. I couldnt do the regular presses but for some reason the handstand pushups were easier.

Back Squat - 245#

Handstand Pushup (198#) - x2 (max)

Deadlift - 435# PR

then

with a cycle of 3 other guys and me

25 GHD Situps

Hollow Rock

L Sit

Plank

(the duration of the Hollow, Sit and Plank were entirely dependant on how long it took the person doing the GHD situps to finish.)

Two Rounds

jeremy m/25/200/69.5"

BS-265 (I blame bad tech)

SP-155

DL-415

Mike m/20/181/74"

BS-215

SP-140

DL-215

M/33/178

BS= 365 (0)

SP= 165 (+5)

DL= 405 (+20)

Total= 935 (910 last month)

Squat and press not improving as I would like.

BS 415

SP 153

DL 396

total 964

No CFT today, fasted yesterday for lab work today. Did CFWU then light Back squats, Shoulder press and Deadlift.

m/52/215

m/38/195/6

It's been about a year now that I've been in the gym on a regular basis. Six months of that has been CrossFit. CrossFit is the reason I enjoy training and train consistently. A year ago, my goals were things like lose 30# and have a six-pack. Now my goals are how much can I lift and how fast can I go. This is much more fun. Today was my first CrossFit Total. As weak as these numbers are, I was much weaker a year ago. GOAL: break 800 by 2011.

Squat - 225 pr

Press - 130 pr

Deadlift - 290 pr

Total - 645

BS 220 220 230f

SP 110 120 130f

DL 320 330f

Total 660

Interesting pattern today. Annoyed to have lost so much strength since finishing the CFSB a month ago. Good luck Bingo!

DL-315 (325 fail)

BS- 180 (smith machine)

SP- 220 (press machine)

No dumping at globo gym. BS and SP weights are plate weight only.

I scraped some skin off my right shin on one DL attempt, is this a sign of poor form?

M 5'113/4- 190- 28y

880 first time

DL-385

Press-165

Squat-295

31yo M 175lb 5’10”

CFWU x 3, 10 pull ups, 10 ring dips per round.

Handstand push ups against wall to 4.5” stack x 1,2,2

Double under practice

Squat Warm Up: 45lbs x 5–5 – 95lbs x 5 – 135lbs x 3 – 185lbs x 2

Squat Attempts: 225lbs x 1 – 245lbs x 1 – 255lbs x 1

Press Warm Up: 45lbs x 5–5 – 65lbs x 5 – 95lbs x 3 – 115lbs x 2

Press Attempts: 125lbs x 1 – 135lbs x 1 – 140lbs x F

Deadlift Warm Up: 95lbs x 5–5 – 135lbs x 5 – 205lbs x 3 – 250lbs x 2

Deadlift Attempts: 320lbs x 1 – 345lbs x 1 – 365lbs x 1

3 minutes rest per attempt.

Foam roll after

Crossfit Total: 755

Compared to 091013: 760

didnt have time to get to a gym

hit the hill instead with

5 rounds

sprint hill, 20 pushups

walk down repeat.

(did 15 for first round, upped to 20 for the rest)

Plan to do 'total' on friday 6/10/09 for first time

Hey-

Last year before my shoulder repair surgery (Superspenatus reattachment):

BS 325

SP 205

DL 485

Total = 1015

13 months post-surgery ... tonight:

BS 325

SP 195

DL 430

Total = 950

Recovery level ~ 93.6%

M/50/5'10"/198

-K

M/47/66"/135

Still waiting on my squat racks from Iron Mind...

Barn still under construction...

Futz around with some DL's in the basement.

5-5-5-5-5 at 275.

M/22/6'2/160

BS: 185 205-f 195-f

SP: 115 125 PR 135-f

DL: 315 335 PR 355-f

Total 185 + 125 + 335 = 645 PR

rehabbing knee today. rather be CFing

m/40/170/5'10"

sore back, subbed pushup ladder

6 rounds of 2-4-6-8-10-8-6-4-2

Total 300 pushups in 19:28

m/35/6ft/220

SP=170

BS=365

DL=385

CFT=920

Well I am just getting back to lifting and I have chose this site to help me stay motivated.

I am 28 yrs old, male, 190 lbs, 5-9.

NO SPOTTER

200lbs- Squat

135lbs- Shoulder Press

300lbs- Deadlift

(could have been a little more maybe 325, but I ran out of weights in my home gym.)

635 total

M/25/185/5'11"

SP=155

BS=275

DL=365

CFT=795

SP = 105 pr

BS = 215 pr

DL = 275 pr

Total = 595

BS: 250#

SP: 125

DL: 325

Total: 700 (PR)

Got cocky on the DLs and jumped from 315# to 350. Oops.

As prescribed:

BS: 520 (PR)

SP: 205

DL: 525 (PR)

Total: 1250 (PR)

M/34/70/205

No CFT today. Worked on technique changes from Barbell Cert. Squat is the biggest change and feels like it will respond good. Tied pr in deadlift. Press sucks big time. Closer grip hurts shoulders and I can't press $hit. Hopefully this is a case of one step back, two steps forward...

Where are all the totals? Don't people like doing strength work here?

M/22/5'7"/170

BS 325

SP 145

DL 365

CFT 835

C: 315,325,340f

135,145,155f

325,335,345

Total = 815

BG: 205,215f,215

135,145f,145f

255,265,270f

Total = 615

squat 245

sp 135

dl 335

total: a pitiful 715

strength to weight ratio: 4.61

21/m/155/5'8

m/170

bs 265(-10)

sp 150(-5)

dl 390(+5)pr

total=805

My FIRST time doing this WOD

F/41/135/5'8"

Press - 80# (PR for us weaklings)

Squat - 175# (Didn't have a spotter so stopped

there) HEAVY for me.

DL - 170#

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

CFT 425

My first total.

685

M/22/165

Shelby

F/16/5'8"/138

bs: 185

sp: 87.5

dl: 245

total: 517.5 (PR by 47.5# from Sept)

Doug

M/16/5'11"/168

bs: 270

sp: 145

dl: 330

total: 745 (PR by 30# since Oct)

That would be about a pound a day!

5RM BS: 250

5RM Press: 185

5RM DL: 350

5RM Total: 785

M/22/202

BS:353 lbs

SP:202 lbs

DL:501.5 lbs

33/m/165

sqaut: 315

military press: 135

dl: 405

total: 855

CFWU x3

BS: 205, 225, 265 (pr)

SP: 115, 125 (pr), 135 (f)

DL: 285, 305, 345 (pr)

Total: 735 (pr--feels good to break 700!)

Back Squat- 225 (pretty darn low)

Shoulder Press- 125 (tried good form)

Deadlift- 275 (iffy form... bent in back to much)

Total- 625

40/60"/220

dl 385

squat 415

shoulder 170

cft 970

First time 365, last time 465

BS: 175(PR)

SP: 90 (PR)

DL: 225(PR)

Total: 490(PR)

WOD CF TOTAL

B/S 125kg

S/P 55kg

D/L 160kg

Total 340kg

dunno what's goin on wi the b/s,was doin 5 x 125kg,last wk and 3 x 131kg, strength just not there since the flu !lots of noise in the gym wi the d/l's.no wee fuds the night.

Elected to do deadlifts instead.

185x3x3. That was work! Little bit of pain/strain or something on the right kneecap area/outside the knee.

Squat - 255

Press - 145

DL - 335

705 Total

Back Squat - 405#

Shoulder Press - 155#

Deadlift - 455#

Total - 1015#

First total after surgery. The shoulder held up well, but my press is down 40# and my deadlift is down 80# from my PR. The squat didn't come down too much, just about 20#.

M/25/6'/215

DL- 355

SP- 185

BS- 245

Total- 785

BS: 290, SP: 160, DL: 335, Total = 785

Compare to:

090629 - BS: 285, SP: 155, DL: 280, Total = 730

090524 - BS: 285, SP: 165, DL: 335, Total = 785

080813 - BS: 275, SP: 160, DL: 305, Total = 740

071226 - BS: 275, SP: 153, DL: 330, Total = 758

071128 - BS: 270, SP: 158, DL: 330, Total = 758

070901 - BS: 265, SP: 148, DL: 319, Total = 732

070704 - BS: 275, SP: 145, DL: 287, Total = 707

070601 - BS: 260, SP: 145, DL: 290, Total = 695

19/M/70"/131

DL: 199 lbs

SP: 71 lbs (based on 2 reps at 69.5 using Brzycki equation)

BS: 111 lbs

Protocol:

I more of less follow Greg Amundson's warmup. Performed a few with just bar, then did 22's, then 33's, then 44's, then added 22's, 33's and so on.

DL-315

SP-135

BS-235

CFT-685

ALL PR'S!

32/m/185/5'7

BS- 275

SP- 135

DL- 370 (x2)

Finally dead lifted twice my body weight.

m/29/5'11/168

bs 126kg pr first in a year

press 62kg

dl 190kg but losing back-- probably need more squat

#114~ I had bone spurs in my right shoulder. Dealt with cortisone shots to the AC joint Feb-June 2009 to get me through the CF Games Qualifier and the CF Games. Oct. 20 had the surgery to cut the spurs away from the clavicle.

#157~ my advice is to buy Mark Rippetoe's "Starting Strength" book and do his strength programming. Just my 2 cents.

m/47/6'3/215

Squat = 235 PR by 10 lbs

Shoulder Press = 145 down 10 lbs

DL = 315 same as last heavy DL

Total = 695

Improved only 10 lbs. Was shooting for over 700 but I actually lost 10 lbs on the shoulder press. Just recovering from bad chest cold, energy not quite what it needed to be to push the heavy weight.

27/M/150 First Time Maxing Out

Squat-235 Could go higher, no bumpers/spotter

Press-115

Dead-265

Total=615

38M/5'10"/168#

As Rx: BS 275 + SP 160 + DL 345 = 780 (intermediate).

Sets:

BS: 45x10-65x10-95x10-135x5-185x5-205x5-225-245-265-275.

SP: 45x10-65x10-95x10-135x3-145-155(f)-155-160-165(f).

DL: 165x10-225x5-275x3-295-345.

Kept my resolution not to do any heavy back squats or deadlifts this month, in an effort to rehab my low back injury.

In order to distract myself from adding on more weight, I videoed each set and watched while I rested. First time I ever did that and learned a lot.

m/37/187/72"

Squat=285lbs (20lbs increase)

Press=155lbs (9lbs increase)

DL=365lbs (10lbs increase)

CF Total=805lbs (39lbs increase)

Press: 155 failx2

DL: 335, quit while I was ahead of lower back

Squat: 275, deep squat

during top3, chavez spot

Squat-385

Press-165 down 5 lbs from last cft (due to being too sore)

Deadlift-385

Cft-935

Previous cft was 860ish I believe:)

245 back squat

150 shoulder press

305 deadlift

700 total

210 bs

120 sp

210 dl

540 total

previous 525

pr 630

First time lifting heavy in a little over 6 weeks due to 3 fractures in my back. It was a little difficult going in today to do this knowing how much I could possibly have lost during this time off, and while I am thankful I can still walk and lift, it's hard to see everything you worked for, take such a hit. It's comforting to have others out there who are recovering from injuries that go in day in and day out to do the wods even if it's not as rx'd or what's posted. It helps me work through mine too!!! So thanks!!

CFT

Shoulder press: 70 *off pr by 2

Back Squat: 200 *pr by 10!!!

Deadlift: 205 *off pr by 30 :(

Total: 475 off pr two days before injury by 25

Really sad to have lost 30 pounds on my deadlift but on the bright side a 200 pound squat was one of my goals for this year so yay!! Also the last two days I have gotten my jumping muscle up and I am getting dangerously close to the real thing!!!! So pumped!!!!

All I want for Christmas is my muscle up!! LOL

WATER FAST:

cft: 675

that's up 100 pounds since the last one about three weeks ago.

the last cft was done only days after i went on a twenty-eight day water fast.

m/218/6'4"/33 y/o

Awesome day for the total, pr'd all movements.

BS- 335

SP- 185

DL- 425

Total= 945

Felt uber strong today

My first CFT ever! CFing for 3 weeks now.

Squat: 200 lbs

Press: 95 lbs

Deadlift: 245 lbs

Total: 540 lbs

m/24/6'0"/165

m49/6'2"/190

strictest form I've ever done.

squat 285

press 150 PR!

deadlift 300

total 735

m/20/6'1"/170

I wasn't happy with my performance this morning so....

BS: 385

SP: 115

DL: 345

Total:845

I'm a little happier now.

Shoulder Press-135

Deadlift-315

Squat-515

CFT-965

m/29/5'8"/155

Back Squat: 330

Shoulder Press: 145

Deadlift: 355

830 (PR!)

m/56/5'10"/180

First CFT. Started with 5 minutes on the rope.

BS: 215 DL: 265 SP: 115 TOTAL: 595

Followed by 60 pullups, 60 renegade pushups (25 lb dumbbells), 60 ball slams (25 lbs), 50 regular pushups, and 50% of a bottle of Kendall Jackson Chardonnay.

23 / M / 5'9" / 130lb

My second crappy CFT in a row. I keep messing up my form on the squat and failing the lift. Press weight is down and I had to do a fourth try to get it there. Hardly any progress on the deadlift.

And I'm already much too thin and can't stop losing weight! Ahh!

On the other hand, I've just recently come off a month of being sick, so it's probably stupid to expect too much.

Squat 215

Press 90

Deadlift 225

Total 530

BS: 245

SP: 120

DL: 275

Total: 640 a PR

m/45/185/6'3

cft

Back Squat 305 (got dq'ed by guys at 315)

Push Press 125 (no explaining this is awful)

dead lift 360

790 I just can't break 800

BS - 245

SP - 130

DL - 245

Total - 620

Did a 1,000 meter swim before WOD.

Tabata row, 1035m

DL 315x3. But no time for CFT as usual

M/41/197/5'9"

First CFT, long time since I lifted heavy

BS = 185

SP = 135

DL = 250

Total = 570

M/24/154#/5'7"

Warmed up on all lifts first

Lowered weight slightly to focus on form:

Squat - (295#, 305#) 315# (missed PR by #15)

SP - (145#, 155#, 165# [F]) 155# (missed by by 5#)

DL - (350#, 365#) 375# (missed PR by 20#)

Although I missed all my PR's on weight I know that I nailed my form - especially my depth - on this lifts. I'll start from this point next time work back up to my weights but this time with good form!

M/25/5'9"/195

BS - 280#

SP - 160#

DL - 335#

Total - 775#

forgot to put my total: 875# (missed PR by 40#)

M/27/5'6"/220

BS- 300

SP- 135

DL- 300

Total- 735

limited weights at home

Humberto

DL 124#

OS 89.8#

SP 89.8#

Karla

DL 89.8#

BS 89.8#

SP 45#

M/30/5’10’/ 150

"CrossFit Total"

Back squat, 1 rep (205)

Shoulder Press, 1 rep (125)

Dead lift, 1 rep (325)

655 TOTAL

CFWU X1

Burgener WU x1

Back Squat - 275# (PR)

Deadlift - 325# (PR)

Shoulder Press - 135#

Cross Fit Total - 735 (PR) :)

Last time 685

I have to use a smith machine for squats, so thats a little lame, but i'll take it.

M/48/6'3"/195

BS-265 (PR)

SP-135

DL-345 (PR)

CF total=745

23.m.136.65"

as rx'd

BS: 245

SP: 145

DL: 305

Total: 695

Last Time/PR:

BS: 245

SP: 145

DL: 305

Total: 695

713 (265, 142, 306) BW = 159

All PR's

As Rx'd:

Squat: 285 - 295(f) - 295(f)

Press: 165 - 170(f) - 170(f)

DL: 380 - 390 - 400

Total: 850 (off PR of 860 by 10#)

Squat was WEAK today (20# off PR of 305). May be because of doing Snatch/OHS/Run yesterday as well as only a few hours sleep due to school. Either way I need to start working on this in supplementation.

My Press seems to be baselining at 165, haven't had an progress in forever. At least it's not regressing either though. Supplementing these would also do me well.

Was happy DL stayed at my PR. Thought it would go down but it's remained with me. I should be able to do 410 i think. No tape this time either, and no rips/tears :)

713 (265, 142, 306) BW = 159

All PR's

135 SP

335 BS

430 DL

900 Total

BS: 330 (PR tied)

SP: 155 (PR-165... I think...)

DL: 440 (PR-450 last Deadlift 1RM day)

CrossFit total: 925

1000 club, here I come!

Go Navy!

BS: 260

SP: 130.5

DL: 335

725.5

bwt ~ 150

I started cross fit last month, so this is my first CFT.

M/22/5'6/180

BS: 295 (PR)

SP: 165

DL: 365 (Tied PR)

m/23/158/5'9

First CFT, so all pr's since haven't previously maxed out.

BS: 286 (pr)

SP: 134 (pr)

DL: 402 (pr)

Total: 822

31/m/196

did this real late tonight.. took it a little easier on squats b/c of hip flexor pain.

31/m/196

BS 275

SP 135

DL 325

CFT 735

Back Squat: 200

Shoulder Press:130

Deadlift:270

Back Squat: 200 Lbs

Shoulder Press:130 Lbs

Deadlift:270 Lbs

Total: 600 Lbs

Back squat 315 (Bad form 335)

Shoulder press 190 (failed 200)

Deadlift 350 (attempted 360 no dice)

855

2 miles for time 12:08

M/27/67"/175

M/26/5'8/160

bs: 415#

sp: 155#

dl: 402#

cft: 972#

BS: 475 on Smith (only squat available)

SP: 145

DL: 395

Male / 32 / 5'11 / 175 lbs

squat: 275

press: 125

deadlift: 275

675 lbs

BS-350

SP= 160

DL= 355

total= 865 old total: 860

m/197/46/5'9"

Male / 23 / 5'8 / 150 / Newbie

BS = 205

SP = 105

DL = 275

TOT = 585

squat-345

press-180

DL- 365

total 890

As rx'd:

Squat = 405 PR

Press = 225 PR

Deadlift = 455 PR

Total = 1105 PR

M/39/5'9"/185

Total= 945

Press 135 PR

Squat 405 PR

DL 405

24/m/175

BS: 335, 355, 355

SP: 175, 175, 180F

DL: 405, 410F, 410F

355, 175, 405 = 935

I think Coach wanted to see if the recent workouts were improving the strength of people following the main site WOD's over the last couple of weeks. In my case, yes they have. I'm up 30lbs over my best CFT from back in July. I PR'd on D/L by 20lbs, and upped my shoulder press by 5 (not so much but still improved). I wonder how much better it would be if I did Zone Paleo....?

Back Squat-250

Shoulder Press-140

Deadlift-325

Total=715 (finally broke 700!)

M/23/6'4"/210

Hoping to better my first CFT

BS- 295

SP- 145

DL- 295

Total=735

Should I be using straps for my DLs? Do they really help increase the potential weight lifted by reducing grip failure? Please Help!

225# back

150# mil press (155# very close)

315 dead

690# totarl (pr 700)

Form/techniqued focused!

As RX'd- 905

Stuck though. Actually went down from the last CFT... Frustrating

No room to do CFT... made up my own WOD

5 rounds:

500m row

30 GHD Situps

15 Deadlifts 250#

29:12... smoked

First time.... just starting CF.

BS: 285

SP: 180

DL: 305

Total: 770

BS - 225

SP - 125

DL - 285 (PR)

Total: 635 (PR)

Me: 15 years old 140 lbs 5'8"

Back squat: 325#

Shoulder Press: 125#

Deadlift: 315#

Total: 765# Intermediate

Mikey: 16 years old 146 lbs 5'4"

Back Squat: 355#

Shoulder Press: 125#

Deadlift: 325#

Total: 805# Intermediate

Comment #295 - Posted by: Bean at November 5, 2009 1:54 AM

No straps.

No spotter and no bumpers in case of a ditch....don't like maxing anyway, so I did "Linda" instead.

18.35

255 dead

170 bench

130 clean

sub'd Diane

21-15-9

Deadlift 225 - HSPU

Gunnar/m/38/185/73"

7:41

Ryan/m/30/185/75"

Sub'd 185#-assisted hspu's

8:50

BS: 215

SP: 120

DL: 265 (pr)

CFT: 600

M/32/6'3"/200

285/155/345

785 - I suck. My CFT weak areas are Squat, DL, and Shoulder Press!

BS: 295

SP: 140 (PR)

DL: 425 (PR by 15 lbs)

CFT: 860 (PR by 30 over last CFT)

125 lb gain since 8 Sept CFT!

BS 345

DL 365

SP 175

TOTAL 885

no straps probably could of done more on backsquat but have no bumpers

Back Squat 315lbs

Shoulder Press 165lbs

Deadlift 335lbs

CF Total: 815lbs.

Lots of room to improve on squat and especially deadlift. Expect big gains next time.

M/25/197

M/23/5'10/163lbs

SQ: 232 (PR by 5lbs)

SP: 148 (PR by 12lbs)

DL: 342 (Unchanged)

Total: 722

F/41/135/5'8"

First time doing the CFT

SP - 80# (PR)

BS - 175# (No Spotter so stopped here)

DL - 170#

CFT - 425

Me

Squat 100Kg

Press 50Kg

Deadlift 165Kg

Total 315Kg

James

Squat 100Kg

Press 55Kg

Deadlift 120Kg

Total 275Kg

<><><><><><><><><><><><><><><><><><><><><><><><><>

20/6'1"/198

BS-309

SP-167

DL-412

TOTAL-888

All same as last moths new PRs.

<><><><><><><><><><><><><><><><><><><><><><><><><>

31 m 6'1 177

BS - 245

SP - 135

DL - 340

CFT - 720

Been fitting the cross for about a month now and really enjoying it!

325 Back squat

155 Press

425 Deadlift

All pr's!

My wife set all pr's as well!

105 Back Squat

45 Press

155 Deadlift

She's only been crossfitting for 3 months. In the 3 months, she went from 123# to 114#, dropped 10% body fat and has gotten so much stronger. We zone all week except for 2 cheat meals. She's a champion. Plus, she's a great workout partner. 3 months ago I had a mental block trying to deadlift 400#. Could do 395 but could not pull 400. Yesterday I went for 405 and she was right there cheering me on. Got it no problem which prompted me to go for 425. I was so pumped when I got to full hip extension. The bar was hanging on my fingertips but I got it to the top and lowered it down. Can't wait til the next time. 1000 is my next goal!

going to try this w.o.d. today very excited!

btw, its funny how theres alot more posts on w.o.d.s that contain something to do for time or any metcon, but when it comes to max effort lifts, not too many people commnent. Everybody wants to be fit but aint nobody wanna lift heavy ass weight!

Did last night.

BS - 365 - left leg felt weird, called it here

SP - 205 - up 5 from last PR

DL - 455 - Need thinner plates, no room on bar

Total: 1025

BS - 385

DL - 315

SP - 250

Total = 900

Should be able to get up to 1,000 in the next few months.

subbed w/ following wod due to shoulder surgery

Row 400 meters

16 GHD situps

Row 350 meters

14 GHD situps

Row 300 meters

12 GHD situps

Row 250 meters

10 GHD situps

Time: 8:50

Also did fronts squats @ 65 x 5 x 8

Did this at the gym. I think i lift more when others are watching.

BSQ=245, PRx15#

SP=135, can't move from this

DL=255, PRx20#

Total 635

did triples instead

sp:

5 sets x 45lbs x3

bs:

2 sets 75 x3

1 set 95 x 3

2 sets 105 x 3

dl:

3 sets 135 x3

25/m/6'1"/170

BS 305

SP 115 (PR)

DL 325 (ugly, but PR)

Total 745 (PR).

Previous attempts: 645 (9/7/09), 730 (10/13/09)

2009-11-05: 245pr,160,325pr(730)Deads felt good

2009-10-13: 240,160,305,285X6(705)

2009-09-07: 5X135-190,5X95-140,5X185-255X8,225X17

2009-06-29: 230,160,305 (695)

2009-05-24: 225,155,300 (680)(168/1st/goal 700)

Off topic, but have to share a story. I have been trying to get people involved where I live and finally had my brother in law, oil field worker thinks he is tough sh::, and buddy who is 6'3" 265 very built. Both of them always give me hell and thought these workouts were bogus. They joined me last night and I put them through, 4 pull ups, 8 hand stand push ups modified on a 4 ft box, and 12 thrusters at 95#, as many rounds for 20 minutes. at three minutes the big guy laid it down and at 8 minutes the cocky oil field guy laid it down, while I 6'290 been doing crossfit for 8 weeks kicked their ASS. I loved every minute of it. I have gone from 3 pull ups to 15 and did my last set of 5 on squats last week at 365. Just wanted to say that I am hooked and glad to be apart of this special thing called CROSSFIT!!!!

285, 155 (PR), 395

Not my best work, but finally went through the 150 glass ceiling that had been bothering me for a while.

295, 155(PR), 395

Not my best work, but not too bad either. Felt fairly weak in my legs. Need to get back on the dedicated cycle. Also, felt really good to break the 150# glass ceiling on the press.

BS - 245#

OP - 90#

DL - 265#

no PRs

Back Squat-375

Shoulder Press-205

Deadlist-455

Total-1035

Actually down about 50 pounds in each after following crossfit for 3 months. I was powerlifting before that so I have lost a bit of weight.

Comment #295 - Posted by: Bean

For preventing grip failure on deads, I turn my hands in opposite directions on the bar, this allows the bar to twist into each hand. It works really well for me.

Max Back Squat x 1 Rep - 285 lbs.

Max Shoulder Press x 1 Rep - 120 lbs.

Max Deadlift x 1 Rep - 315 lbs.

Total = 720

squat - 325

sp - 185

dl - 405

total= 915 (pr)

Squat - 275lb

Shoulder Press - 140lb

Dead Lift - 325lb

bw - 175

bs - 460pr (+5)

sp - 135 (+10)

dl - 425 (-20) some back pain from a failed 475 bs attempt

CFT - 1020 (-5)

355lb DL (PR!)

145lb SP (PR = 155lb)

305lb BS (PR = 325lb)

total: 805

BS 405

SP 185

DL 475

CFT 1065

squat 180 but not sure if i went down far enough

press 110

deadlift failed at 275

did 4 at 225

Squat 295 (used smith machine)

Dead 315lbs

Press 115lbs

While reading through the posts, seeing both exclamation at new PR's and dismay at totals that show no improvement, I'm stuck at what is clearly missing. That would be a serious inquiry as to why some folks have a stronger squat than DL, or why some folks who excel at these two, have quite weak SP's.

Doesn't it occur to many that there exists a balance between these three lifts that is also an important segment to consider? Isn't balanced strength and ability what CF is all about?

M/44/6'0"/180

Squat 305lbs not the best of form

Press 115lbs mad I couldn't get 125lbs....

Dead 325lbs same as usual

Total 745

Squat is way up and Deadlift could be higher if I had additional weight plates but stuck on Press

34/M/6'00/188

BS: 225, 260, 275f

SP: 135, 160, 170f

DL: 365, 415f, 400

CFT: 820

No PR but I haven't touched a weight in over a month so I'm not to unhappy. Starting up after a long break sucks.

M/35/170/5'9"

BS: 275 (+10#)

SP: 150 (+5#)

DL: 295 (+20#)

CFT = 720 (increased by 35#)

27/M/5'7/200

Back Squat - 315 (back started hurting so didn't go higher)

Shoulder Press - 185

Deadlift - 365

Total - 865

Body weight = 170

Back squat (current PR = 305)

300 - 310 (f) - 310 (f)

Shoulder press (current PR = 141)

135 - 146 (PR) - 151 (f)

Deadlift (current PR = 376)

366 - 381 (f) - 381 (f)

Total: 812

Down slightly from last time's CFT (822). I was so close on the first attempt at 310. I thought I had it, but got stuck halfway up, and couldn't push through. Happy about the shoulder press PR. I was pretty tired at deads, but I came very close on the first attempt at 381. I was up, but not fully locked out, and I was starting to lose my grip on the weight, so I had to come back down.

155 for sp

285 for squat

335 for dl

total = 775

27/M/6'/220

205 for sp

405 for squat

405 for deadlift

Total = 1015

Just start CF this week. Been running a day behind to make sure I know what I am doing before I go to the gym. Lovin it so far. Used to weightlift all the time been trying to get back into the past few years but it has been too repetitive and it was hard to stay interested

245/135/325=705

Everything was way off today, not sure why. Haven't been sleeping well lately.

bs 365

sp 195

dl 390

total 950

SQUAT: 275

PRESS: 135

DEADLIFT: 275

=================

TOTAL: 685

WOD - (whoops! bench instead of shoulder; also, ran outta time on DL--had to instruct a class)

BS: 275

BP: 175

DL: 317

TOTAL: 762

Squat = 200 (190 in June)

Press = 70 (75 in June)

Deadlift = 210 (200 in June)

Total = 480

Improvements in all but Press. I accidentally did them out of order and did the press last which is probably why I couldn't push up more weight. My lower back was just done.

SQ: 375pr

SP: 170

DL: 405

Total: 950pr

Back Squat - 315

Should Press - 120

Deadlift - 295

Total: 750

BS-285, SP-155, DL-365, Total=805...Working back up to where I was before CFFB, so I'm being strict on the back. Also, My SP has not increased much in the last year and a half when I started CF, even after form re-toolings based on CF vids. Might have to peruse the forums for any guesses.

A day late, but made the goal

BS-405 new pr

SP-205

DL-435 30lbs heavier than last time

TOTAL 1045 !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

..................................................

m/31/210

sp-155

bs-280

dl-365(pr)

cft-800 (Pr)

Brad

sp-115

bs-245(pr)

dl-255

cft-615(pr)

CFWU 10x3

bs 290

sp 155

dl 320- ran out of weights

total 765 lbs

BS 240

SP 150

DL 355

Total: 745 (tied pr)

M/35/177

sp 145

bs 275 (pr)

dl 315 (pr)

735 total (pr)

m/25/200

bs=375

sp=155

dl=465(pr)

total=985

wow, i need to work on my press, failed at the two attemps of 175 and 165,but happy with my pr on the dl

WU then CFT:

CFT: 1040

SQ:405-435-445 (PR)

SP:180-195F-190

DL:385-405-425F

(No attempt at 425, didn't want to risk hurting my back)

then Halting DL's and Good Mornings. My back is still iffy/hurt/recovering.

later,

b

m/33/5'8-1/2"/168

M/44/185/5'9"

On the road with no access to gear so sub'd

80 Squats

10 HSPUs

60 Squats

20 HSPUs

40 Squats

30 HSPUs

20 Squats

16:00

Then 50 Burpees.

BS 195

SP 120

DL 225

CFT 540

Mark: WOD

Theresa: Back Squat - 190

Press - 70

DeadLift - 255

CFT - 515

Squat: 305(PR), OP; 125(PR), DL: 325

Tot: 755

(Suspicious that the bars at the gym weigh different amounts)

Had a long day of giving bodywork but slipped in a quick crossfit total at the end of the day.

CF warmup x 2

SP 140

BS to medicine ball - 135x5, 225, 245, 250 (PR)

Deadlift - 225x3, 315, 355, 360 (PR)

Total = 750

Squats are getting stronger. I think I could have gotten 255 if I had more time.

BS - 335 (pr)

SP - 170

DL - 415

Total - 920

30/m/71"/184#/Camp Taji, Iraq

CFWU x3

Back Squat: 295 (PR)

Shoulder Press: 155 (PR-10)

Deadlift: 425 (PR+10)

Total: 875 (PR+10)

Could not get do the gym. Decided to sub:

10 sets of:

10x clean & jerk w/ 35lb kettlebell

10x clapping pushups

Was a killer, 21min. cleans harder than p/u's.

Still working on form for back squats and suck at the shoulder press.

Squat - 175lb

Press - 95lb

Deadlift - 245lb

PP 165 BS 275 DL 405 CFTOTAL: 845

first cftotal

23/m/205

squat - 215

press - 135

deadlift - 185

total - 535

First cft.

M/18/185

squat: 365

press: 145

dl: 325

total:835

m/26/185

squats-250

sp-135

Deadlift-315

Total-700

Could have done more on squats and deads but didnt have a belt so I played it safe.

41/m/176cm/73kg

SP 67.5kg

BS 120kg PR

DL 150kg

CFT 337.5kg (PR by 7.5kg, last time 320)

Done in the evening after death by pull-ups in the morning

NOTE to self: Change order next time: BS - SP - DL

In kgs

122.5

72.5

167.5

CF total = 362.5

All PRs

Back Squat 345lbs

Shoulder P 140

Deadlift 385

Total 870

First total since May:

Squat - 275

PP - 135

Deadlift - 315

Total = 725 (40 short of PR)

BS - 275

SP - 115

DL - 275

m/22/158

Done on 11/5.

BS = 410

SP = 175

DL = 450

CFT = 1035

Had something left on BS and on DL. Think I'm good for at least 5-10 more on each. 415 is my pr on BS and 465 on DL. So, pretty good effort.

40 yom/185.

I am behind again...

CFT

BS - 170

Press- 90

DL - 255

M/33/5'10"/173

BS: 315

SP: 150

DL: 340

CFT: 805

Still a rookie at CF. I am only 5 months into it.

130kg squat

55kg shoulder press

130kg deadlift

squat - 205#

press - 115#

deadlift - 275#

total - 595#

Woo. Now how do I increase my sp?

squat - 330#

press - 175#

deadlift - 330#

total - 835#

M/59/6-2/209

BS 215

SP 120

DL 315

Total 650

BS 385

SP 215

DL 405

CFT- 1005

I know this is a late post, but I did this wod on wednesday and meant to post then but forgot.

M/28/5'9"/172

Did this on 10/13 and got a total of 780, which was a PR for me at the time. Since that time, I took on a strict zone diet, while doubling the fat blocks since I am not in need of dropping any weight, and when I did this again on wednesday, I totalled out at 810!

P: 165 (from 160)

BS: 295 (from 285)

DL: 350 (from 335)

A 30lb increase! I believe I could have gotten 300 on the back squat, but attemtped only 295 on the last allowable lift, and didn't want to get greedy. On 10/13, I attempted 340 on the DL but couldn't get it.

It was a pleasent surprise, so I just thought I would share these results with you guys, just in case anyone is on the fence about changing their diet.

m/31/254

BS: 425

SP: 275

DL: 505

1205

24/m/160/5'9"

BS - 245 pb (last time 225)

SP - 140 pb (last time 135)

DL - 300 pb (last time 285)

Total 685 (last time 645)

530

Back squat 155-165-170

Shoulder press 105-105-105

Deadlift 235-245-255

bs-260pr

sp-135

dl=380pr

stalled out on sp. Talk to trainer......

Jake 20/155/ 5'9"

BS:220

SP:115

DL:305

Jake 20/155/ 5'9"

BS:220

SP:115

DL:305

BS: 450

SP: 200

DL: 450

Total: 1,100

Last time 10/13:

BS - 185#

SP - 125#

DL - 225#

Total - 535#

This time:

BS - 225#

SP - 125#

DL - 295# PR!

Total 645# PR!!

BS - 265#

SP - 115#

DL - 325# pr

Total 705# pr

m/36/6'/199

bs-205

sp-135

dl-205 (form)

bs- 225

dl-225

sp-135

T- 585

bs 235

press 130

deadlift 305

cft: 670

Deadlift - 255

Squat - 195

Shoulder Press - 175

Total - 635

30 m 68kg

sq 110kg pr by 10 kg

sp 60kg

dl 170kg pr by 5kg

I have put on 6kg in the last few months from drinking a gallon of milk daily, its working!

Squat : 350. Low. Can go higher and I know it. Didn't feel comfortable.

OHP : 175. Missed 195.

DL : 425. Missed 455.

950. Can reach 1000 on a good day. Next time !

m/31/5,8/182

Johnny

Im 15 years old

Hieght: ('5,"5)

Weight: 133

Squat: 220.(+20, PR )

OHP: 110 (+10, PR )

DL: 275 (+10, PR )

TOTAL: 605

I've been on the zone diet it's been REALLY working. :)

285 bs, 125 press (pr), 315 dl (pr)

275 BS

175 SP

405 DL

No PRs, just getting over a week of sickness.

WU

BS: wu 225/3; 265/1; 285/1; 300/1

SP: wu 95/5; 130/1; 140/1; 145/1

DL: wu 225/5; 335/1; 345/1; 350/1

TOTAL 795

M/48/192#/72"

BS: 247

SP: 107

DL: 302

total: 656 lbs 75lbs more than october

It works crossfit!

BS: 285 (PR - 80#)

SP: 155 (PR)

DL: 385 (PR - 30#)

Total: 825 lbs.

m/ 27/ 202/ 74"

Did the CFT competition @ CF Renaissance, Phila.

SQ: 308

SP: 176

DL: 500

TOTAL: 981 Wilks: 281.3 4th place overall

only time to squat today

max 105kg

BS 225

SP 155

DL 275

Starting back again

BS 225

SP 155

DL 275

Starting back again

BS 225

SP 155

DL 275

Starting back again...

PRs all around today!

SP 110 (first time, but still a PR)

DL 265 (PR by 30)

BS 205 (PR by 30, but that was for 5 reps)

Total 580 (1st CFT, but also PR)

CrossFit Total

BS 91kg(pb)wee happy dance

SP 36kg

DL 100kg

Can't do lots of the wods at the sport centre because of a ban on Snatch and C & J or any variation. Sooo fed up with all the back stabbing and bureaucracy. I've lost any enthusiasm I had. Know I need to work round it but the whole thing is just wearing me down.

Not so much fun.

@superfitness

felt like getting some reps in..

SQUAT

185# x12

205# x8

225# x5

225# x3

205# x8

185# x12

PRESS

95# x8

135# x4

135# x3

95# x15

DEADLIFT

225# x25

29/6'2"/190

dl : 305

sp: 120

sq: 225

total 650

Total: 725.

BS: 255; SP: 135; DL: 335.

Prior Total PR was 785.

PR BS=280

PR DL=345.

PR SP=160.

SQ: 108 (poor form)

SP: 60.5

DL: 118 (f)

I'm in the 700 club... woohoo!

225 (pr by 20) finally trusting form and self

165 (pr) I want body weight...soon

315 not pr, but didn't have it after attempts

705 total

The last time this came up, I was afraid to even try max on BS and DL. Not so any more, cant wait for this to come up again and really see a difference. I don't see an 800 coming too fast, but I'll plan on a 750.

Missed a couple wods, so today caught up a bit....

WU

800m

5,4,3,2,1 (PU,PU,SU,SQ)

800m (because I felt sick when trying to do this actual WOD, so I put in a couple for WU)

BS - 146 (pr by 11)

SP - 72.5

DL - 190

Total = 408.5!!!!!! Broke 400!

last CFT was BS 135, SP 67, DL 180 - 382

then a couple hours later did

400m

10-->1 Situps and Squats

400m

Pullup ladder which I have posted on that link.

bs: 295 (pr)

sp: 165...tried 170 (f)

dl: 335

cft: 795 (pr)

BS 285 (PR)

SP 145 (tPR)

DL 405 (tPR)

Total = 835 (PR)

bs: 225

sp: 135 (f)

dl: 325 (pr)

back-squat: 140

shoulder-press: 110

dead-lift: 150

----

Total: 400

Back sqaut 345

Sh press 205

DL 450

CFT 1000

Sh press = 135

DL = 305

Squat = 295

M/37/5'10"/195

Back Squat: 395lbs.

Shoulder Press: 145 lbs.

Deadlift(with straps): 425 lbs.

Only my 3rd crossfit workout. Recreational bodybuilder for 20 yrs.

S: 300 PR

SP: 150

DL: 405

total 855

Back Squat (w/out belt): 345

Shoulder Press: 195 (PR)

Deadlift: 365, (missed at 405)

Total: 905 (PR)

sp 190

bs 410

dl 450

tot=1050

BS - 135 (pr by 10lbs!)

SP - 80

DL - 195 (pr by 10lbs!)

total: 410

Equipment maintenance day...Partial total

BW=185#

Press - 155#

DL - 375#

No Squat

SP: 135, 145f, 140f

BS: 225, 245, 265

DL: 355, 405f, 385

CT: 785

Coming off of shoulder injury. SP was crap today.

BW 79kg

BS 130

SP 62,5

DL 167,5

TOTAL: 360kg (Last time 310kg)

Press: 135

DL: 295

Squat: 245

Sq - 365

SP - 165

DL - 375

________

--905--

28/m/79kg

SP: 70 (PB: 70)

BS: 150 (PB)

DL: 190 (PB: 190)

CFT: 410 kg (PB)

Huge increase (nearly 20 kg since last tested) on the BS and very happy to catch the new DL PB on CFT. Need to find how to increase the SP ... just does not seem to budge.

sq-345

sp-185

dl-470

1000

Expected more from the squat. :-/

m/20/135

bs-195

sp-135

dl-185

total-515

first cft so not disappointed

m/35/5'9/175

CFWU - 3. Reg. Superman. Burgener. 2 min DU.

BS: 355-PR

SP: 155

DL: 385

Ttl: 895

Think depth pretty good on BS. No one to verify. Possibility an inch or so lower. Good job using hips.

DL: Got a little lower in stance. Seemed to help engage hips & keep back & abs tight.

10/13:

BS:345

SP: 155

DL: 365

Ttl: 865

9/9:

BS: 350

SP: 155

DL: 375

Ttl: 880

6/29:

BS: 350

SP: 150

DL: 385

Ttl: 885

See 6/29 for further history

M/20/5'10/140

BS-171 (equal PR)

SP-88 (equal PR, disappointed that I still haven't added at least #5 yet)

DL-220 (PR! by #16 since 091013, by #11 since 091024)

Total=479 -PR! (by #16)

Back squat 485 (107 to elite-593)

Deadlift 455 (just missed 470 strapless-27 to advanced 512)

Shoulder Press 235 (49 to elite 284)

Total 1175

Loving the new form on squats. Following Rippletoe as much as I can. I don't think I am as strong as use to be but will be as I maintain form.

Deadlift was disappointing but grip held up.

I felt good. I thought numbers would be higher. They will be next time!

Back squat 245

Shoulder press 115

Deadlift 295

Total 655

Squat - 225-290-295(PR)

Press - 105-120-130(PR)

Deadlift - 285-325-375

Total - 800 (PR!) - Finally!!

SP - 95 (PR)

BS - 165 (PR)

DL - 190 (PR)

CF Total - 450 (PR)

"CrossFit Total"

Back squat, 1 rep - 245

Shoulder Press, 1 rep - 125 (+5)

Deadlift, 1 rep - 355 (+10)

725

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

Compare to 091013

Back squat, 1 rep - 245

Shoulder Press, 1 rep - 120

Deadlift, 1 rep - 345

710

M/35/6'/208

Shoulder press - 145 (PR)

Back Squat - 285 (PR)

Deadlift - 350 (PR)

Total = 780 (PR)

m/40/67"/181#

OHS 5x3 95-100-105-110-115

Shoulder Press 95-115-135-145(f)-140

After an unintentional CrossFit vacation, I'm very pleased with my total today.

BS - 185 (unsteady, very bad form)

SP - 115 PR!

DL - 275 PR!

Total - 575

I think I need to hover at the above weights next time, focusing on form rather than weight gains.

29/m/185

BS: 335 (340f)

SP: 155

DL: 365

legs and shoulders smoked from Nate and the damn snatch, OHS, 400m workout I did yesterday.

Still working DL form (start w/ 345 next time).

BS: 285 (10lb PR)

SP: 140 (5lb PR)

DL: 385 (10lb PR)

810 Total

Did this a bit late 11/17

BS - 330, PR by 15lbs

SP - 155 Tie PR

DL - 335 PR by 10lbs

Total 810 PR by 25lbs

Pleased to be over 800.

Did this a bit late 11/17

BS - 330, PR by 15lbs

SP - 155 Tie PR

DL - 335 PR by 10lbs

Total 820 PR by 25lbs

Pleased to be over 800.

Typo, was 820 Total

m/34/160

CFT:

Deadlift: 275

Shoulder Press: 170

Hack Squat: 365+

810

may have slightly strained shoulder on deadlift.

CFT: 575#

BS: 235# (PR)

SP: 105# (PR)

DL: 235# (Fail--245)

Ernest 39/M/61"/165#

Took the idea from #144, and did

"CFT Linda"

10-9-8-7-6-5-4-3-2-1 reps for time of:

1.2x bodweight back squat

.6x bodyweight strict press

1.5x bodyweight deadlift

Warming up shoulder press felt weak, so I wimped out and lowered the weight 8lbs, otherwise as above. Squat - 185lb, press - 85lb, deadlift 235lb.

21:14

Funny how the first round took under 2 minutes, yet the 2nd round squats took that long alone.

back squat: 270 (270 last time; 280PR)

shoulder press: 155 (160PR last time)

deadlift: 395 (385 last time; 410 PR)

TOTAL: 820 (815 last time; 850 PR)

-dead from snatches/OHS the other day; tweaked my lower back pretty bad on deads

dl 275

sq 275

press 145

total 695 PR!! Almost to 700!

m/29/6'1/195

as rx'd 1005

dl- 465

sp- 185

bs- 355

090907

BS - 275

SP - 160

DL - 385

Total - 820

091104

BS - 345

SP - 165

DL - 315

Total - 825

m/29/5'9"/160

bs 285(pr)

sp 135(t-pr)

dl 330 (pr=335)

total: 750(pr)

total load 750/bw 160 = 4.69 index

BS: 225,275,315,335(pr)

SP: 135,155,170(pr),175(f-close!)

DL: 225,275,315,355,365(pr)

Total: 870 (pr)

bs: 550

Sp: 225

Dl: 625

Total: 1380

First time

bs - 385 lbs

Sp - 115 lbs

Dl - 295 lbs

same movements, but sets of 5

sp: 95x5x5 (felt very weak)

bs: 185x5x4, 205x5x1

dl: 225x5x1, 275x5x4

F/23/5'6"/118

sp- 90 lbs

dl- 210 lbs

bs- 160 lbs

total- 460 lbs

first CFT 2 months ago was 355.

looks like my first two months of CF have made me a LOT stronger :)

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

SP 125

BS 225

DL 265

Total 615

29/M/6'2"/215

Crossfit for 1 1/2 Months, but with prior workout experience... I have went up in weight a lot since though!!! I never used to Deadlift or use so much legs... Crossfit is an awesome style workout, especially since I had plateaued... Thank You!!!

Back Squat - 265

Shoulder Press - 165

Deadlift - 325

Total - 755

BS= 275

SP= 140

DL= 430

Total= 830.

I guess its pretty apparent where my weakness is. Its really bizarre that I can dead 430 but only manage to SP 145 on a good day. Oh yeah, I had to do the CFT in reverse order due to people using equipment. I am curious what the score would have been like when done as perscribed.

BS= 155

SP= 105

DL= 300

Total= 560

This was first CFT. I'm not proud of it, but I feel like I could get 600 pretty easily. I could have gone higher on Squats.

subbed dumbbell shoulder press (5x5)

90, 100, 100(f), 90, 90

275 sqt

160 press

315 ddlft

750 total