November 4, 2009
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 091013.
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.
Love this one...hopefully push past my last...
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...
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.
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.
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.....
Back squat 285lb
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 email@example.com. My wife and I are bboth xfitters and have been for a few years. Thanks a lot all!
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.
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
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!
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
Ah I love the CF Total workouts the most! Get some.
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
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!!!"
P.S. It's a 15Lb increase from the last CFT but who's keeping track...
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..
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
im gonna murder this one
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.
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-up five pounds
SP-same no change need to work on this
DL-up ten pounds. tried 300lbs could not get it.
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.
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
Squat: 435 -PR
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.
did triples instead
5 sets 115 x3
5 sets 185 x3
2 sets 315 x3
3 sets 275 x3
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
BS: 260 (PR)
DL: 275 (same as last time, which was PR)
SP: 120 (same as last time - PR)
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)
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
subbed front squats
BS - 300
SP - 140 (-5)
DL - 370 (PR -5)
total = 805 (-10)
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
5x15 @ 135
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)
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
The Mac M/37/218/5'11"
DL=425#-PR(attempted 445# failed)
DL: 425 (PR)
Total: 905 (PR)
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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?
I broke 500lbs in the Deadlift today!!!
BS 365 SP 185 DL *505* Total = 1055
Back squat 100kg
schoulder press 50kg
DL: 315...F @ 365...ugh!
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
using a 35Kg barbell set up time= 17:34
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!!
Total= 765 (PR)
Previous best was 725
Shooting for 800 next time
SP 200 lbs
DL 365 lbs.
Glad this one came up:
Press: 165 (shoulder issues, dammit--down from PR)
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#
back squat - 305 (+5)
shoulder press - 150 (+0)
deadlift - 380 (+5)
total: 835, new PR
CrossFit Total virgin.
BS 80 kg 176
SP 47.5 kg 104,5
DL 107.5 kg 236.5
Wow. Back into Xfit.
Last CFT was 615 in May 08.
Starting up again. Good place to start for a baseline of my fitness!
BS - 243 lbs
Press - 121 lbs
DL - 278 lbs
Total - 642
first did the 4 - 800m run from a couple days ago
then did Total
BS - 365
SP - 165
DL - 335
Modified - all 5 reps
Snatch 95, 115
Power Clean 135
S: 265 (PR)
No spotter today, so couldn't max out on back squats.
DL: 285 (PR by 50, woo!)
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: 235 (PR)
SP: 105 (PR)
DL: 245 (PR)
Total- 580 (PR)
Only 20 from 600!
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.
then tried bench and prayed for my shoulder
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
BS 295, SP 140, DL 388
dl: 210(ties PR)
total:455(PR), was 445 in Oct.
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
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....
CF Total= 665
Just started Crossfit today. Starting with the CFT. Did 925 at 238# and 50 years old.
PR by 40 lb!
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)
total: 705 (tied PR)
wow, +85lbs in 3 weeks, I LOVE XFIT!!
BS - 235
SP - 140
DL - 295
total 371.8 (last time 363)
BS-250(PR by 5)
SP-130(PR is 135)
DL-365(Pr by 5)
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
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:
Scale as needed...
#97 what did you do to your shoulder???
405# Back Squat 455# Partial
135# Shoulder Press
15lbs improvement over last time.
TM - 223
(M/23/165lbs - 5'7")
squat - 375lbs
press - 165lbs
deadlift - 405lbs
Total - 945
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.
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
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.
#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.
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... ?)
lost 5 pounds... I really thought I did better this time... I screwed that up. blah
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!
Squat = 245
Press = 155
Deadlift = 310
Total = 710
#105Annie ~ Steph - nice PRs ladies!!! WOOT! Go hard girls. FRAT where you at?
Shoulder Press: 115
mixed up the order..does that matter???
total=380/836lbs! first time doing CFT
BS = 405
DL = 405
SP = 165
Got a new rower, so I did my own WOD
30 Sit ups
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
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:
Shoulder press 95#
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.
As one ages, strenght is important but so is fitness. I am trying to find that happy middle.
Total 465Kg = 1023 pounds
First Crossfit Total
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
then five rounds of
5 split cleans @ 60kg
10 box jumps - 60cm
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!
107.5 - 46 - 150
CFT = 303.5 (667.7lbs)
Squat = 485 (220kg)
Shoulder press = 220 (100kg)
Deadlift = 396 (180kg)
Total = 1101 lbs (500 kg)
Boooom!! New PR!
Wod as rx'd
Any advice on increasing my squat weight stuck around 365-375?
SP: 57.5kg/126 (PR)
DL: 200kg/440 (PR)
My first mainsite WOD!
Greetings from Crossfit Basel, Switzerland.
(kgs) 60f,55,57.5f (pr=130lbs)
(kgs) 160f, 155, 160f
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
DL=345, up 10
CFT=680, up 15
B Squat 350
D lift 318
7# below PR, but I'm happy with it.
DL really killed my total. Went for 440. Almost got it but almost only counts in horseshoes and hand grenades.
First time doing the Crossfit Total
Back squat = 295lbs
Shoulder press = 105lbs
Deadlift = 245lbs
Total = 645lbs
Back squat: 255lb
backsquats: 335 (315)
shoulder press:135 (145)
deadlift: 335 (325)
total: 815 (775)
not expecting this type of change after the last CFT!
CFT: 645 (585 last time)
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.
=( 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!!
BS 185 PR (up 5 from previous)
SP 75 (down 5 from previous)
DL 240 (PR) (up 10)
tested out a couple other lifts afterward:
bench press: 165 (would have tried more with spotter)
max weighted pull up: 60
Back Squat: 295 (failed at 315)
Shoulder Press: 155
Improvement from last CFT (790)!
BS 95 kg, 97½, 97½
SP 52½, 55, 57½(F)
DL 140, 142½, 145(F)
CFT 295 kg PR! (650 lbs)
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)
Back Squat 225
Shoulder Press 135
At my frame this is weak. It is however, better results in 1 month of CF than in 8 years of muscle mag lifting.
Shoulder Press - 145
Back Squat - 295
my shoulders and knees still hurt from snatches and running. Love it.
bs: 260 (last time: 250)
sp: 125 (lt: 125--sigh)
dl: 355 (lt: 345--ok, better)
shoulder press 165lb
dead lift 420 lb
shoulder press 65lb
dead lift 145lb
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
All lifts raw
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
with a cycle of 3 other guys and me
25 GHD Situps
(the duration of the Hollow, Sit and Plank were entirely dependant on how long it took the person doing the GHD situps to finish.)
BS-265 (I blame bad tech)
BS= 365 (0)
SP= 165 (+5)
DL= 405 (+20)
Total= 935 (910 last month)
Squat and press not improving as I would like.
No CFT today, fasted yesterday for lab work today. Did CFWU then light Back squats, Shoulder press and Deadlift.
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
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
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
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
Last year before my shoulder repair surgery (Superspenatus reattachment):
Total = 1015
13 months post-surgery ... tonight:
Total = 950
Recovery level ~ 93.6%
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.
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
sore back, subbed pushup ladder
6 rounds of 2-4-6-8-10-8-6-4-2
Total 300 pushups in 19:28
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.
135lbs- Shoulder Press
(could have been a little more maybe 325, but I ran out of weights in my home gym.)
SP = 105 pr
BS = 215 pr
DL = 275 pr
Total = 595
Total: 700 (PR)
Got cocky on the DLs and jumped from 315# to 350. Oops.
BS: 520 (PR)
DL: 525 (PR)
Total: 1250 (PR)
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?
Total = 815
Total = 615
total: a pitiful 715
strength to weight ratio: 4.61
My FIRST time doing this WOD
Press - 80# (PR for us weaklings)
Squat - 175# (Didn't have a spotter so stopped
there) HEAVY for me.
DL - 170#
My first total.
total: 517.5 (PR by 47.5# from Sept)
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
military press: 135
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)
First time 365, last time 465
SP: 90 (PR)
WOD CF TOTAL
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
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#.
BS: 290, SP: 160, DL: 335, Total = 785
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
DL: 199 lbs
SP: 71 lbs (based on 2 reps at 69.5 using Brzycki equation)
BS: 111 lbs
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- 370 (x2)
Finally dead lifted twice my body weight.
bs 126kg pr first in a year
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.
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
As Rx: BS 275 + SP 160 + DL 345 = 780 (intermediate).
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.
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
Press-165 down 5 lbs from last cft (due to being too sore)
Previous cft was 860ish I believe:)
245 back squat
150 shoulder press
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!!
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
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.
Awesome day for the total, pr'd all movements.
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
strictest form I've ever done.
press 150 PR!
I wasn't happy with my performance this morning so....
I'm a little happier now.
Back Squat: 330
Shoulder Press: 145
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.
Total: 640 a PR
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
First CFT, long time since I lifted heavy
BS = 185
SP = 135
DL = 250
Total = 570
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!
BS - 280#
SP - 160#
DL - 335#
Total - 775#
forgot to put my total: 875# (missed PR by 40#)
limited weights at home
Back squat, 1 rep (205)
Shoulder Press, 1 rep (125)
Dead lift, 1 rep (325)
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.
713 (265, 142, 306) BW = 159
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
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!
bwt ~ 150
I started cross fit last month, so this is my first CFT.
BS: 295 (PR)
DL: 365 (Tied PR)
First CFT, so all pr's since haven't previously maxed out.
BS: 286 (pr)
SP: 134 (pr)
DL: 402 (pr)
did this real late tonight.. took it a little easier on squats b/c of hip flexor pain.
Back Squat: 200
Back Squat: 200 Lbs
Shoulder Press:130 Lbs
Total: 600 Lbs
Back squat 315 (Bad form 335)
Shoulder press 190 (failed 200)
Deadlift 350 (attempted 360 no dice)
2 miles for time 12:08
BS: 475 on Smith (only squat available)
Male / 32 / 5'11 / 175 lbs
total= 865 old total: 860
Male / 23 / 5'8 / 150 / Newbie
BS = 205
SP = 105
DL = 275
TOT = 585
Squat = 405 PR
Press = 225 PR
Deadlift = 455 PR
Total = 1105 PR
Press 135 PR
Squat 405 PR
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....?
Total=715 (finally broke 700!)
Hoping to better my first CFT
Should I be using straps for my DLs? Do they really help increase the potential weight lifted by reducing grip failure? Please Help!
150# mil press (155# very close)
690# totarl (pr 700)
As RX'd- 905
Stuck though. Actually went down from the last CFT... Frustrating
No room to do CFT... made up my own WOD
30 GHD Situps
15 Deadlifts 250#
First time.... just starting CF.
BS - 225
SP - 125
DL - 285 (PR)
Total: 635 (PR)
Me: 15 years old 140 lbs 5'8"
Back squat: 325#
Shoulder Press: 125#
Total: 765# Intermediate
Mikey: 16 years old 146 lbs 5'4"
Back Squat: 355#
Shoulder Press: 125#
Total: 805# Intermediate
Comment #295 - Posted by: Bean at November 5, 2009 1:54 AM
No spotter and no bumpers in case of a ditch....don't like maxing anyway, so I did "Linda" instead.
Deadlift 225 - HSPU
Sub'd 185#-assisted hspu's
DL: 265 (pr)
785 - I suck. My CFT weak areas are Squat, DL, and Shoulder Press!
SP: 140 (PR)
DL: 425 (PR by 15 lbs)
CFT: 860 (PR by 30 over last CFT)
125 lb gain since 8 Sept CFT!
no straps probably could of done more on backsquat but have no bumpers
Back Squat 315lbs
Shoulder Press 165lbs
CF Total: 815lbs.
Lots of room to improve on squat and especially deadlift. Expect big gains next time.
SQ: 232 (PR by 5lbs)
SP: 148 (PR by 12lbs)
DL: 342 (Unchanged)
First time doing the CFT
SP - 80# (PR)
BS - 175# (No Spotter so stopped here)
DL - 170#
CFT - 425
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
My wife set all pr's as well!
105 Back Squat
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
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
Also did fronts squats @ 65 x 5 x 8
Did this at the gym. I think i lift more when others are watching.
SP=135, can't move from this
did triples instead
5 sets x 45lbs x3
2 sets 75 x3
1 set 95 x 3
2 sets 105 x 3
3 sets 135 x3
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
2009-06-29: 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#
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)
squat 180 but not sure if i went down far enough
deadlift failed at 275
did 4 at 225
Squat 295 (used smith machine)
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?
Squat 305lbs not the best of form
Press 115lbs mad I couldn't get 125lbs....
Dead 325lbs same as usual
Squat is way up and Deadlift could be higher if I had additional weight plates but stuck on Press
BS: 225, 260, 275f
SP: 135, 160, 170f
DL: 365, 415f, 400
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.
BS: 275 (+10#)
SP: 150 (+5#)
DL: 295 (+20#)
CFT = 720 (increased by 35#)
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)
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
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
Everything was way off today, not sure why. Haven't been sleeping well lately.
WOD - (whoops! bench instead of shoulder; also, ran outta time on DL--had to instruct a class)
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.
Back Squat - 315
Should Press - 120
Deadlift - 295
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
DL-435 30lbs heavier than last time
TOTAL 1045 !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
dl 320- ran out of weights
total 765 lbs
Total: 745 (tied pr)
bs 275 (pr)
dl 315 (pr)
735 total (pr)
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:
(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.
On the road with no access to gear so sub'd
Then 50 Burpees.
Theresa: Back Squat - 190
Press - 70
DeadLift - 255
CFT - 515
Squat: 305(PR), OP; 125(PR), DL: 325
(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
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
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
squat - 215
press - 135
deadlift - 185
total - 535
Could have done more on squats and deads but didnt have a belt so I played it safe.
BS 120kg PR
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
CF total = 362.5
Back Squat 345lbs
Shoulder P 140
First total since May:
Squat - 275
PP - 135
Deadlift - 315
Total = 725 (40 short of PR)
BS - 275
SP - 115
DL - 275
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.
I am behind again...
BS - 170
DL - 255
Still a rookie at CF. I am only 5 months into it.
55kg shoulder press
squat - 205#
press - 115#
deadlift - 275#
total - 595#
Woo. Now how do I increase my sp?
squat - 330#
press - 175#
deadlift - 330#
total - 835#
I know this is a late post, but I did this wod on wednesday and meant to post then but forgot.
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.
BS - 245 pb (last time 225)
SP - 140 pb (last time 135)
DL - 300 pb (last time 285)
Total 685 (last time 645)
Back squat 155-165-170
Shoulder press 105-105-105
stalled out on sp. Talk to trainer......
Jake 20/155/ 5'9"
Jake 20/155/ 5'9"
Last time 10/13:
BS - 185#
SP - 125#
DL - 225#
Total - 535#
BS - 225#
SP - 125#
DL - 295# PR!
Total 645# PR!!
BS - 265#
SP - 115#
DL - 325# pr
Total 705# pr
Deadlift - 255
Squat - 195
Shoulder Press - 175
Total - 635
30 m 68kg
sq 110kg pr by 10 kg
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 !
Im 15 years old
Squat: 220.(+20, PR )
OHP: 110 (+10, PR )
DL: 275 (+10, PR )
I've been on the zone diet it's been REALLY working. :)
285 bs, 125 press (pr), 315 dl (pr)
No PRs, just getting over a week of sickness.
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: 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.
TOTAL: 981 Wilks: 281.3 4th place overall
only time to squat today
Starting back again
Starting back again
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)
BS 91kg(pb)wee happy dance
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.
felt like getting some reps in..
dl : 305
BS: 255; SP: 135; DL: 335.
Prior Total PR was 785.
SQ: 108 (poor form)
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
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....
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
10-->1 Situps and Squats
Pullup ladder which I have posted on that link.
bs: 295 (pr)
sp: 165...tried 170 (f)
cft: 795 (pr)
BS 285 (PR)
SP 145 (tPR)
DL 405 (tPR)
Total = 835 (PR)
sp: 135 (f)
dl: 325 (pr)
Back sqaut 345
Sh press 205
Sh press = 135
DL = 305
Squat = 295
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
Back Squat (w/out belt): 345
Shoulder Press: 195 (PR)
Deadlift: 365, (missed at 405)
Total: 905 (PR)
BS - 135 (pr by 10lbs!)
SP - 80
DL - 195 (pr by 10lbs!)
Equipment maintenance day...Partial total
Press - 155#
DL - 375#
SP: 135, 145f, 140f
BS: 225, 245, 265
DL: 355, 405f, 385
Coming off of shoulder injury. SP was crap today.
TOTAL: 360kg (Last time 310kg)
Sq - 365
SP - 165
DL - 375
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.
Expected more from the squat. :-/
first cft so not disappointed
CFWU - 3. Reg. Superman. Burgener. 2 min DU.
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.
See 6/29 for further history
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)
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
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)
Back squat, 1 rep - 245
Shoulder Press, 1 rep - 125 (+5)
Deadlift, 1 rep - 355 (+10)
Compare to 091013
Back squat, 1 rep - 245
Shoulder Press, 1 rep - 120
Deadlift, 1 rep - 345
Shoulder press - 145 (PR)
Back Squat - 285 (PR)
Deadlift - 350 (PR)
Total = 780 (PR)
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.
BS: 335 (340f)
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)
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
Shoulder Press: 170
Hack Squat: 365+
may have slightly strained shoulder on deadlift.
BS: 235# (PR)
SP: 105# (PR)
DL: 235# (Fail--245)
Took the idea from #144, and did
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.
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
total 695 PR!! Almost to 700!
as rx'd 1005
BS - 275
SP - 160
DL - 385
Total - 820
BS - 345
SP - 165
DL - 315
Total - 825
dl 330 (pr=335)
total load 750/bw 160 = 4.69 index
Total: 870 (pr)
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
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"
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
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.
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